I had an interesting but very important conversation with a few clients last night who are feeling a little "stuck" with their workouts. They're seeing strength improvements, but also feel like coming to the gym to workout is getting mundane and not as exciting as it once was. They felt they needed a new goal, something to strive for and something to get excited about.
But there was something else that really hit me that doesn't really get discussed often enough with clients. My clients told me that sometimes they feel like they need a break from the gym, some time away so they can regroup, take care of themselves, and (hopefully) get excited and ready to come back to the gym a week later. Unfortunately, there's a guilt that accompanies a "break" from the gym, like she shouldn't be missing any workouts at all even if her mind and body are telling her that is what she needs.
This needs to change.
I feel this way sometimes too. Particularly being in the fitness industry, I feel a strong pressure to workout everyday, for a longer period of time, and ultimately ignore the signals my body is sending me. This is not a healthy pressure, nor is it realistic or beneficial. We have become so conditioned to ignore the signals our bodies are telling us, push through the discomfort (physical or emotional), and ultimately end up putting ourselves behind our goals, low on energy and burned out. Stop it.
Your body is (usually) a very well designed machine with signals built in to tell you how you should be treating yourself. If you're hungry, you should eat. If you're tired, you should rest. If you're burned out you should take some time away from the gym, regaining motivation and desire to workout again. Sometimes this takes a week. Sometimes it takes a month.
The point is, it's not always healthy to be in the gym every week, year after year. It is okay to spend time away, to find yourself and your goals, and to regenerate. It's time you listen to your body. Start with the small signals, and continue to listen to the little signals your body is sending you. They're important.
If you are one of those people who need some time away from the gym, I would recommend trying something new. Try kayaking, rock climbing (I'm a fan of bouldering myself!), paddle boarding, bike riding, or swimming. Get outside, try something new, and have fun.
If you are one of those people who is feeling up to a workout, you're in luck! Here is your weekend workout:
Go through this circuit 3-4 times, depending on your fitness level. The intervals are 50 seconds of work and 30 seconds of rest. You will need dumbbells, and a bar or table top you can do body rows on.
Bent over row
3D Pushup
Squat Press
Body Row
Squat Kicks
Reverse Crunch
Strength component - After you complete this circuit, complete the following exercises in 20/15/10 reps:
Reverse Lunges
Overhead Press
Wall Sit + Bicep Curl
Complete 20 reps of each exercise, then 15, then 10.
Exercise Descriptions:
Bent over row: Begin standing tall with dumbbells in your hands. Hinge forward at your hips (not quite to 90 degrees) and bring your elbows towards the ceiling in a row, keeping the elbows close to your ribcage and squeezing your shoulder blades. Return to start. That's one rep.
3D Pushup: Begin in a pushup position, with your hands close together under your chest. Drop into a pushup and return to start. Move your hands under your shoulders and drop into another pushup. Last, move your hands outside of your shoulders and drop into another pushup. That's one rep. You can also do these from your knees.
Squat press: Feet are just outside of shoulder width, weights are held at shoulder height. Stick your butt out, and drop into a squat while keeping the weights up. You can turn your toes out slightly to keep your knees from "kissing," or collapsing in. Return to standing and press the weights above your head. Return to start. That is one rep.
Body Row: grab on to the bar just outside of should width, and hang below the table or bar with your feet on the ground. Pull yourself up, trying to touch your chest to the bar or table. Think of this as the reverse of a pushup.
Squat kicks: Begin with feet just outside of shoulder width, with toes pointed slightly out. Maintaining good squat form (tight core, shoulder blades pulled back), drop into as low of a squat as is comfortable for you. Upon standing, kick one leg out in front. Drop into another squat, and kick the other leg out when you stand back up. Keep alternating kicks with each squat.
Reverse Crunch: Laying on your back, place your hands under your tailbone for low back support if you'd like. Straighten your legs, extending your feet towards the ceiling. Keeping your legs straight, and lower them towards the ground, being sure to keep your lower back flat on the ground. If you feel your lower back begin to arch, you've gone too far. Return to start. That's one rep.
Reverse Lunges: Begin in a comfortable standing position. With one leg, take a large step back and drop your hips down towards the ground, bending both knees. Be sure to press through your front heel and don't allow the front knee to go over the toe. Return to start, then step back with the other leg, maintaining good lunge form. Continue to alternate legs.
Overhead Press: Standing with feet hip width apart, and weights held at shoulder height, keep your core tight and press the weights up overhead, and return them to shoulder height.
Wall Sit Plus Bicep Curl: Lean against a wall with the weights in your hands. Keep your back against the wall and walk your feel away from the wall slightly. Slowly slide down the wall until your knees are at 90 degrees, and while keeping your back pressed against the wall and your weight pressed into your heels, curl the weights (keep those elbows glued to your ribcage and only bend your elbows).
Message or email me with questions. Keep track of those reps you do, so you can see how you improve over time. Have FUN!
Friday, August 22, 2014
Wednesday, August 13, 2014
Finding Balance
I can't believe how quickly the last month has flown by. While I should't be, I am constantly surprised by the amount that we can accomplish or that can happen in one short month.
I spent 2 weeks in Scotland (amazing) and enjoyed the time there immensely. Even though the pictures are beautiful, they simply don't do the countryside any justice. Everything is so green, water is literally everywhere - on the hillsides, side of the road and thick in the air. (We had an Airborne tablet sitting on a coffee table and it started dissolving on the table because the humidity there is so high.) But the culture was wonderful to experience, the people were wonderful and welcoming, and the architecture and countryside was more breathtaking than anything I have ever experienced. It was an adventure that I will never forget.
(This is relevant, so bear with me.)
Being in the health and fitness industry, I was anxious to observe the attitude around food and exercise. While Scotland is specked with Starbucks, McDonalds, and KFC (all the rage in Scotland!), there seemed to be a greater focus on smaller companies and local foods, particularly in the Isle of Skye. Which in retrospect makes sense - we see an attitude like that in California in the smaller towns and nearly every town in Scotland is small. It would seem silly not to focus on local foods with weather that appears to make just about anything green grow. I felt spoiled to stay in a bed and breakfast where nearly everything we ate was homemade from local ingredients (I'm talking daily fresh baked bread here, people. Homemade yogurt, home poached pears, and eggs from the chickens down the road. Most. Beautiful. Yolks. Ever.) and even the home was furnished with handmade items from the window coverings, comforter on the bed, placemats, and wall hangings. (Ardtreck Cottage on the Isle of Skye. So worth the trek out to it. Seriously.) But I was also surprised to see a low fat craze in the supermarkets and on TV commercials. Larger cities like Edinburgh and Inverness had larger supermarkets like what we are used to seeing, with a lot of the same products and only a few exceptions. But I noticed something interesting in myself while there. I didn't spend a lot of energy trying to be gluten free - my goal while there was to experience the culture and enjoy the vacation. I ate delicious food at every stop - including haggis and several different pate dishes. Yum! But while I was eating gluten, I wasn't troubled with the normal emotional and gastrointestinal distress that I experienced in the past. It's still somewhat puzzling to me and it's something I have been experimenting with over the last 2 weeks.
I was curious to see if I could handle gluten while at home. Needless to say, the experiment proved that I could not. The first several days I felt fine, but quickly started noticing severe GI distress - abnormal and uncomfortable. I tried sprouted wheat, which has worked well for me in the past, and found that I don't digest it well. At all. Regular gluten-containing items left me feeling sick to my stomach and paying for it later. I can't say that I noticed a brain fog or emotional distress, but being as I was still recovering from jet lag it is hard to say how much was from gluten and how much from jet lag. So far, I have concluded that either it was the lack of stress I experienced while on vacation or the quality of the wheat used in the U.K. (or a combination of the two) that left me able to tolerate gluten while traveling abroad. I can't say that I will be trying that again any time soon, and I have a feeling my recovery from the last 2 weeks will be a long one.
Because adjusting to the time change was so challenging for me, I was unable to conjure up enough energy to exercise outside of the 5 to 7 miles that we walked every day. I tried to get in a quick workout one morning before we got rolling for the day and it was the MOST miserable workout I've ever had. Coming back into our own time zone at home was even more difficult, and it took me over a week to feel like I had the energy to even think about working out. Apparently I don't travel well. Since then, my workouts have not been routine and I still don't feel like I've got a handle on things again. It's easy for me to skip the workout and just rest - something that would have previously had me sitting anxiously on my hands to just pick up some weights and move my body.
Finding balance has been a struggle. While I would like to think that I am the only one that struggles with this, I know I am not. Now that I have come back to the real world (vacation really messes with us doesn't it? Which is perhaps an American thing, because Holiday is a completely different concept in Europe) I don't know where I left off and how to pick it back up again. My food has been a complete disaster. Despite plenty of rest, I've felt tired, unsatisfied with food, and craving things that are SO not good for me - an unusual experience as I am usually craving vegetables, healthy fats and meats. I feel like my hormones are a mess, and I'm certainly paying for it.
My next mission is to work on achieving balance. While my vacation and time away was an amazing experience I would not trade, it turned out to be a huge setback in my health and fitness goals. I allowed myself to succumb to that setback when I got back home, and now feel that I am paying for it. It's taken a little time, but I feel ready to take this imbalance head on, and work on creating balance once again in my life. (I think my husband will thank me for that.) I've outlined below the steps I am planning on taking to getting myself back in order.
1. Food
I will be returning to a Paleo/Primal diet, rich in vegetables, meats, and healthy fats. This includes avoiding all gluten and grains, including rice and corn until I get my GI issues under control. I plan also on avoiding most dairy, with the exception of yogurt, heavy cream, and butter. I will also be eliminating all highly processed/manufactured fats like canola oil, peanut oil, vegetable oil and sunflower oil. From past experience, I know this works best for my energy, sleep, and mood. I still have a few changes to make in this department to really get it dialed in for optimal performance and mood but I am confident this is the best decision for me. For more information on the Paleo/Primal diet, go to my resources page.
2. Exercise
I have made an exercise schedule and plan for myself. I will not be doing my own programming, but rather following an exercise plan written my someone else with intensity tailored to my current needs. I have a tendency to go too hard too fast and send myself spiraling into adrenal fatigue or physical exhaustion, so I also have to mediate my intensity and work up to a higher intensity slowly. Here is the book I use for my at-home workouts.
3. Sleep
This is SO huge for me. I have not been prioritizing sleep like I should be, and my sleep hygiene has left something to be desired. My goal is to get 8 hours of sleep per night (when possible) and take more care to reduce my blue light exposure close to bed time. I have a set of amber glasses, like these ones to block blue light from my phone, Kindle, and (occasionally) television. If my husband didn't think I was insane I would probably get some larger ones, but for now these work. I also use an orange light in the light on my nightstand to avoid additional blue light exposure. On the not so rare occasion I am on my phone right before bed I make sure to turn on my EasyEyez app to lower the brightness and blue light usage on my android phone. I just discovered one called Twilight for my android I plan on trying (I think it will be a much better option, but will update this another time), and iPhone users can use F.lux for blue light reduction.
4. Supplements
I know that I am dealing with a hormone imbalance, given some symptoms I am experiencing and the way my monthly cycle is charting. (For more on a quick and easy way to track your cycle and fertility, check this website. For more on hormone imbalances, check this website.) My supplement regime, for now, includes a multivitamin, desiccated liver tablets, oil of evening primrose, milk thistle, fermented cod liver oil, and magnesium. I am going to experiment with Brewers Yeast and Maca - I have yet to try them, and cannot speak for their effects. I will also be working to get in more probiotics from food items like yogurt, sauerkraut, and kombucha. These are supplements that I have decided to take for my own hormonal imbalances and am not making any recommendations as to what would or would not work for you. That is a decision for you and your doctor or trusted health professional to make.
5. Have more fun!
I really don't do this enough. And there is definitely something to be said about the role fun and play have in our lives. I notice that I am happier and more content if I let my hair down every now and then and have a good time. Laughter really is wonderful medicine - get it in where you can! My fun takes place with my husband and our entourage of animals - there is always something to laugh about when you have a house full of loving and silly animals. (If you don't have animals at home, I highly recommend going to YouTube and watching animal or baby videos. Even better, baby animal videos! I'm serious. If those don't make you smile, I simply can't help you.) You can also spend time with friends, play games outside (or inside. But I'm a little biased on the spending active time outside thing.), or anything that makes you smile. Yeah, remember that thing called FUN that we used to have all the time as kids? You should go do THAT.
Give a few of these a try. It's hard to say that one is more important than the other (but I can definitely put supplements at the bottom of the priority list) because food, sleep, movement and fun are all integral to a healthy mind, body, and soul. Go back to the simple things that we know work - the nuts and bolts, remember?
What is your number one priority when getting back on track? Post it here or in the comments for this post on Facebook.
I spent 2 weeks in Scotland (amazing) and enjoyed the time there immensely. Even though the pictures are beautiful, they simply don't do the countryside any justice. Everything is so green, water is literally everywhere - on the hillsides, side of the road and thick in the air. (We had an Airborne tablet sitting on a coffee table and it started dissolving on the table because the humidity there is so high.) But the culture was wonderful to experience, the people were wonderful and welcoming, and the architecture and countryside was more breathtaking than anything I have ever experienced. It was an adventure that I will never forget.
(This is relevant, so bear with me.)
Being in the health and fitness industry, I was anxious to observe the attitude around food and exercise. While Scotland is specked with Starbucks, McDonalds, and KFC (all the rage in Scotland!), there seemed to be a greater focus on smaller companies and local foods, particularly in the Isle of Skye. Which in retrospect makes sense - we see an attitude like that in California in the smaller towns and nearly every town in Scotland is small. It would seem silly not to focus on local foods with weather that appears to make just about anything green grow. I felt spoiled to stay in a bed and breakfast where nearly everything we ate was homemade from local ingredients (I'm talking daily fresh baked bread here, people. Homemade yogurt, home poached pears, and eggs from the chickens down the road. Most. Beautiful. Yolks. Ever.) and even the home was furnished with handmade items from the window coverings, comforter on the bed, placemats, and wall hangings. (Ardtreck Cottage on the Isle of Skye. So worth the trek out to it. Seriously.) But I was also surprised to see a low fat craze in the supermarkets and on TV commercials. Larger cities like Edinburgh and Inverness had larger supermarkets like what we are used to seeing, with a lot of the same products and only a few exceptions. But I noticed something interesting in myself while there. I didn't spend a lot of energy trying to be gluten free - my goal while there was to experience the culture and enjoy the vacation. I ate delicious food at every stop - including haggis and several different pate dishes. Yum! But while I was eating gluten, I wasn't troubled with the normal emotional and gastrointestinal distress that I experienced in the past. It's still somewhat puzzling to me and it's something I have been experimenting with over the last 2 weeks.
I was curious to see if I could handle gluten while at home. Needless to say, the experiment proved that I could not. The first several days I felt fine, but quickly started noticing severe GI distress - abnormal and uncomfortable. I tried sprouted wheat, which has worked well for me in the past, and found that I don't digest it well. At all. Regular gluten-containing items left me feeling sick to my stomach and paying for it later. I can't say that I noticed a brain fog or emotional distress, but being as I was still recovering from jet lag it is hard to say how much was from gluten and how much from jet lag. So far, I have concluded that either it was the lack of stress I experienced while on vacation or the quality of the wheat used in the U.K. (or a combination of the two) that left me able to tolerate gluten while traveling abroad. I can't say that I will be trying that again any time soon, and I have a feeling my recovery from the last 2 weeks will be a long one.
Because adjusting to the time change was so challenging for me, I was unable to conjure up enough energy to exercise outside of the 5 to 7 miles that we walked every day. I tried to get in a quick workout one morning before we got rolling for the day and it was the MOST miserable workout I've ever had. Coming back into our own time zone at home was even more difficult, and it took me over a week to feel like I had the energy to even think about working out. Apparently I don't travel well. Since then, my workouts have not been routine and I still don't feel like I've got a handle on things again. It's easy for me to skip the workout and just rest - something that would have previously had me sitting anxiously on my hands to just pick up some weights and move my body.
Finding balance has been a struggle. While I would like to think that I am the only one that struggles with this, I know I am not. Now that I have come back to the real world (vacation really messes with us doesn't it? Which is perhaps an American thing, because Holiday is a completely different concept in Europe) I don't know where I left off and how to pick it back up again. My food has been a complete disaster. Despite plenty of rest, I've felt tired, unsatisfied with food, and craving things that are SO not good for me - an unusual experience as I am usually craving vegetables, healthy fats and meats. I feel like my hormones are a mess, and I'm certainly paying for it.
My next mission is to work on achieving balance. While my vacation and time away was an amazing experience I would not trade, it turned out to be a huge setback in my health and fitness goals. I allowed myself to succumb to that setback when I got back home, and now feel that I am paying for it. It's taken a little time, but I feel ready to take this imbalance head on, and work on creating balance once again in my life. (I think my husband will thank me for that.) I've outlined below the steps I am planning on taking to getting myself back in order.
1. Food
I will be returning to a Paleo/Primal diet, rich in vegetables, meats, and healthy fats. This includes avoiding all gluten and grains, including rice and corn until I get my GI issues under control. I plan also on avoiding most dairy, with the exception of yogurt, heavy cream, and butter. I will also be eliminating all highly processed/manufactured fats like canola oil, peanut oil, vegetable oil and sunflower oil. From past experience, I know this works best for my energy, sleep, and mood. I still have a few changes to make in this department to really get it dialed in for optimal performance and mood but I am confident this is the best decision for me. For more information on the Paleo/Primal diet, go to my resources page.
2. Exercise
I have made an exercise schedule and plan for myself. I will not be doing my own programming, but rather following an exercise plan written my someone else with intensity tailored to my current needs. I have a tendency to go too hard too fast and send myself spiraling into adrenal fatigue or physical exhaustion, so I also have to mediate my intensity and work up to a higher intensity slowly. Here is the book I use for my at-home workouts.
3. Sleep
This is SO huge for me. I have not been prioritizing sleep like I should be, and my sleep hygiene has left something to be desired. My goal is to get 8 hours of sleep per night (when possible) and take more care to reduce my blue light exposure close to bed time. I have a set of amber glasses, like these ones to block blue light from my phone, Kindle, and (occasionally) television. If my husband didn't think I was insane I would probably get some larger ones, but for now these work. I also use an orange light in the light on my nightstand to avoid additional blue light exposure. On the not so rare occasion I am on my phone right before bed I make sure to turn on my EasyEyez app to lower the brightness and blue light usage on my android phone. I just discovered one called Twilight for my android I plan on trying (I think it will be a much better option, but will update this another time), and iPhone users can use F.lux for blue light reduction.
4. Supplements
I know that I am dealing with a hormone imbalance, given some symptoms I am experiencing and the way my monthly cycle is charting. (For more on a quick and easy way to track your cycle and fertility, check this website. For more on hormone imbalances, check this website.) My supplement regime, for now, includes a multivitamin, desiccated liver tablets, oil of evening primrose, milk thistle, fermented cod liver oil, and magnesium. I am going to experiment with Brewers Yeast and Maca - I have yet to try them, and cannot speak for their effects. I will also be working to get in more probiotics from food items like yogurt, sauerkraut, and kombucha. These are supplements that I have decided to take for my own hormonal imbalances and am not making any recommendations as to what would or would not work for you. That is a decision for you and your doctor or trusted health professional to make.
5. Have more fun!
I really don't do this enough. And there is definitely something to be said about the role fun and play have in our lives. I notice that I am happier and more content if I let my hair down every now and then and have a good time. Laughter really is wonderful medicine - get it in where you can! My fun takes place with my husband and our entourage of animals - there is always something to laugh about when you have a house full of loving and silly animals. (If you don't have animals at home, I highly recommend going to YouTube and watching animal or baby videos. Even better, baby animal videos! I'm serious. If those don't make you smile, I simply can't help you.) You can also spend time with friends, play games outside (or inside. But I'm a little biased on the spending active time outside thing.), or anything that makes you smile. Yeah, remember that thing called FUN that we used to have all the time as kids? You should go do THAT.
Give a few of these a try. It's hard to say that one is more important than the other (but I can definitely put supplements at the bottom of the priority list) because food, sleep, movement and fun are all integral to a healthy mind, body, and soul. Go back to the simple things that we know work - the nuts and bolts, remember?
What is your number one priority when getting back on track? Post it here or in the comments for this post on Facebook.
Saturday, July 5, 2014
Go Get It
I hope every had a fun and safe Fourth spend with friends and family. After a beautiful hike in the morning, Husband and I had a wonderful barbecue with friends. Lots of smiles, laughs, congratulations, great food and wine. It was an awesome way to celebrate our day off together.
I'll be spending the weekend away from the gym, and perhaps from a "workout" all together, instead spending some time outdoors and getting ready for a vacation. I often feel like a broken record, telling my clients to be sure to take time to rest and recuperate, with sleep being perhaps the most important component of recovery. Sleep is an essential time for our bodies to repair and build muscle, manufacture necessary hormones, build immunity, and keep our mental faculties at their best. You can't be the best version of yourself without sleep. Try and get at least 7 to 8 hours of sleep per night - your body and your health will thank you for it. (And maybe the people around you too.)
While getting in a workout this week, a client told me that she was inspired by me. She went on to say that she wanted to be like me when she is through our program, referring to fitness level as well as physical appearance. I take this as a great compliment, and while I don't feel like my fitness journey is anywhere near complete, it does feel good to have someone else recognize the hard work that I have put in. But there is another part of me that feels my heart break a little when I hear women say things like "I want to look like ___________." I understand the concept of inspiration, aspirations, and goals but I feel that too often we are so outwardly focused on how we appear to others that we forget the whole idea (in my opinion) behind fitness is to be the very best version of yourself.
I am not the first one to come up with this, and I can't take credit for it. But I think it is something very important to think about. We work so hard, shedding sweat, tears, and pounds in the gym. We set personal records, break through barriers and plateaus. But sometimes the motivations are somewhere different than where they should be.We strive to impress someone, look like someone, maybe even be better than someone. The only person we should be striving to be better than is ourselves. We should want to feel better than we used to, be healthier than we used to, look better, be stronger, and be more confident than we used to. Your fitness journey isn't about getting the body of someone you saw in a magazine, or even someone you saw walking down the street or in the gym. Your fitness journey is about improving yourself, being the best version of yourself, and providing the best version of yourself to those around you. Practice some self love here, people. You deserve it.
So don't beat up on yourselves when you don't reach the "perfect weight," or you can't fit into the "perfect size." Forgive yourself when you get off track, put on your big girl panties and move on. There is always a new day waiting for you around the corner, where you can leave your mistakes and negative self-talk behind. Get your butt into the gym, outside for a workout, or in your garage and get after it. You have a better version of yourself waiting for you. Go get it.
I'll be spending the weekend away from the gym, and perhaps from a "workout" all together, instead spending some time outdoors and getting ready for a vacation. I often feel like a broken record, telling my clients to be sure to take time to rest and recuperate, with sleep being perhaps the most important component of recovery. Sleep is an essential time for our bodies to repair and build muscle, manufacture necessary hormones, build immunity, and keep our mental faculties at their best. You can't be the best version of yourself without sleep. Try and get at least 7 to 8 hours of sleep per night - your body and your health will thank you for it. (And maybe the people around you too.)
While getting in a workout this week, a client told me that she was inspired by me. She went on to say that she wanted to be like me when she is through our program, referring to fitness level as well as physical appearance. I take this as a great compliment, and while I don't feel like my fitness journey is anywhere near complete, it does feel good to have someone else recognize the hard work that I have put in. But there is another part of me that feels my heart break a little when I hear women say things like "I want to look like ___________." I understand the concept of inspiration, aspirations, and goals but I feel that too often we are so outwardly focused on how we appear to others that we forget the whole idea (in my opinion) behind fitness is to be the very best version of yourself.
I am not the first one to come up with this, and I can't take credit for it. But I think it is something very important to think about. We work so hard, shedding sweat, tears, and pounds in the gym. We set personal records, break through barriers and plateaus. But sometimes the motivations are somewhere different than where they should be.We strive to impress someone, look like someone, maybe even be better than someone. The only person we should be striving to be better than is ourselves. We should want to feel better than we used to, be healthier than we used to, look better, be stronger, and be more confident than we used to. Your fitness journey isn't about getting the body of someone you saw in a magazine, or even someone you saw walking down the street or in the gym. Your fitness journey is about improving yourself, being the best version of yourself, and providing the best version of yourself to those around you. Practice some self love here, people. You deserve it.
So don't beat up on yourselves when you don't reach the "perfect weight," or you can't fit into the "perfect size." Forgive yourself when you get off track, put on your big girl panties and move on. There is always a new day waiting for you around the corner, where you can leave your mistakes and negative self-talk behind. Get your butt into the gym, outside for a workout, or in your garage and get after it. You have a better version of yourself waiting for you. Go get it.
Saturday, June 21, 2014
Conquer Your Fears - (and a workout)
It's been a while. It's been a long while.
I know I had promised more posts since I figured I would have more time with this new job, being back in the fitness industry and all. Yeah, I was wrong. Things got a little crazy.
But I'm back.
I love my job. I love helping people get strong and healthy. My clients are seeing measurable, real results. I am so proud of them.
This is a step in the direction of where I am supposed to be. I am supposed to be sharing love with others, helping them be the best version of themselves. I am helping people feel better about themselves, more confident, and more comfortable in their skin. It's an amazing feeling and I am so thankful for the people I have in my life. I've come into myself a little more, found a different confidence in the health industry (thank you manager! You know who you are!), and gained knowledge. I'm excited to continue learning, becoming better and having more information to share with my clients and readers.
I have learned something in this time of transition and change. We always hear that we are capable of more than we think we are. I am continually reminded of this. Despite being in a bit of limbo, with almost everything I own in storage and not really knowing what the next few months will bring, I can say that I am happy and content. I may have "down" moments, but I can truly say that I feel like this is where I belong. I took a chance coming here. And while there are times that I question that decision, where I wonder if it was the right move to take, I realize that with the happiness I feel, the knowledge and confidence I am gaining, and the companionship of my husband by my side (and living in the same zip code) is an immensely satisfying feeling to have.
I've heard from more than one person that the decision that scares you the most is probably the right decision. If you pray, meditate, or deliberate on a big life decision, and God, or your gut or the universe tells you to take the plunge despite the fear you feel, you should do it. If you don't take a risk, make a scary choice, or experience unknowns every now and then you don't grow. It is really that simple.
So what is it that you want? What are you afraid of doing? Is it going to make you happier? Is it going to precipitate positive change in your life? Go do it.
For some people, the scary change is getting healthy. Walking into a gym is scary. Changing your food habits can be scary. Starting exercise can be scary (especially without a knowledge base in fitness). Saying no to someone you love, or to your boss can be scary. Moving somewhere to be with someone you love can be scary. Starting a new job, opening a business, or quitting a job can be scary. I challenge you to stamp all over your fears, conquer them and make the change in your life. You are so worth it. You deserve to be happy.
What are you waiting for? Start your new life change with this workout. You'll be glad you did.
Conquer Your Fears - 25 minute, minimal equipment.
Set your timer for 30 seconds on, 30 seconds off. You'll do each exercise for 3 sets, then move on to the next exercise.
Equipment Needed:
-yoga mat, towel, or spare rug
-10-20 pound weight - this could be a kettlebell, a gallon jug full of water, a plastic bag full of sand, or dumbbells. If you don't have that much weight, use what you've got.
Set your timer for 30 seconds on, 30 seconds off. You can get a free interval timer app, or set a recurring 30 second timer. You'll do each exercise for 3 sets, then move on to the next exercise.
Figure 8's with weight
Leg lifts
Pulse Squats with weight
Russian Twists
Figure 8's with weight
Burpees
Pulse Squats with weight
Modified V-ups
Exercise Descriptions:
Figure 8's: Begin with a wide stance. Start with the weight in your right hand. Squat down, bringing weight between your legs (front to back) and grab the weight with your left hand behind your body. Stand up to reset your back, then in the same manner switch the weight back to the right hand. Be sure to keep your spine neutral, shoulder blades back and core tight.
Leg lifts: Laying on your mat (if needed) place your hands under your butt and straighten your legs toward the sky. Lift your butt off the ground, contracting you lower abs in the process.
Pulse Squats: Holding your weight at chest level, lower into a squat as far as is comfortable. Slightly bounce up and down - don't stand up completely. Again, maintain a neutral spine and keep your core tight.If your legs get so tired you can't do another pulse, stand up, take a deep breath, then go into a cycle of 3 pulses, 1 stand, repeat.
Burpees: Begin standing. Squat down, placing hands outside of feet. Jump feet back so you're in a push up position. Jump feet back into squat position, stand up, and jump. Repeat. Heart rate, baby.
Russian Twists: Begin seated with heels on the ground and legs bent. Sit up tall and lean back slightly until you feel your abs "turn on." Lift feet off the ground if you can, and then twist from side to side. Can be done with weight for additional challenge.
Modified V-ups: Begin seated with bent legs and heels on the ground. Lean back slightly and take feet off the ground. Then, lean back further as you extend your legs out without touching the ground. Return to start. Get ready to burn those abs into strength.
Have fun! I sure did. Remember to grab your water and towel (you'll need them). Grab your equipment and get to it!
I know I had promised more posts since I figured I would have more time with this new job, being back in the fitness industry and all. Yeah, I was wrong. Things got a little crazy.
But I'm back.
I love my job. I love helping people get strong and healthy. My clients are seeing measurable, real results. I am so proud of them.
This is a step in the direction of where I am supposed to be. I am supposed to be sharing love with others, helping them be the best version of themselves. I am helping people feel better about themselves, more confident, and more comfortable in their skin. It's an amazing feeling and I am so thankful for the people I have in my life. I've come into myself a little more, found a different confidence in the health industry (thank you manager! You know who you are!), and gained knowledge. I'm excited to continue learning, becoming better and having more information to share with my clients and readers.
I have learned something in this time of transition and change. We always hear that we are capable of more than we think we are. I am continually reminded of this. Despite being in a bit of limbo, with almost everything I own in storage and not really knowing what the next few months will bring, I can say that I am happy and content. I may have "down" moments, but I can truly say that I feel like this is where I belong. I took a chance coming here. And while there are times that I question that decision, where I wonder if it was the right move to take, I realize that with the happiness I feel, the knowledge and confidence I am gaining, and the companionship of my husband by my side (and living in the same zip code) is an immensely satisfying feeling to have.
I've heard from more than one person that the decision that scares you the most is probably the right decision. If you pray, meditate, or deliberate on a big life decision, and God, or your gut or the universe tells you to take the plunge despite the fear you feel, you should do it. If you don't take a risk, make a scary choice, or experience unknowns every now and then you don't grow. It is really that simple.
So what is it that you want? What are you afraid of doing? Is it going to make you happier? Is it going to precipitate positive change in your life? Go do it.
For some people, the scary change is getting healthy. Walking into a gym is scary. Changing your food habits can be scary. Starting exercise can be scary (especially without a knowledge base in fitness). Saying no to someone you love, or to your boss can be scary. Moving somewhere to be with someone you love can be scary. Starting a new job, opening a business, or quitting a job can be scary. I challenge you to stamp all over your fears, conquer them and make the change in your life. You are so worth it. You deserve to be happy.
What are you waiting for? Start your new life change with this workout. You'll be glad you did.
Conquer Your Fears - 25 minute, minimal equipment.
Set your timer for 30 seconds on, 30 seconds off. You'll do each exercise for 3 sets, then move on to the next exercise.
Equipment Needed:
-yoga mat, towel, or spare rug
-10-20 pound weight - this could be a kettlebell, a gallon jug full of water, a plastic bag full of sand, or dumbbells. If you don't have that much weight, use what you've got.
Set your timer for 30 seconds on, 30 seconds off. You can get a free interval timer app, or set a recurring 30 second timer. You'll do each exercise for 3 sets, then move on to the next exercise.
Figure 8's with weight
Leg lifts
Pulse Squats with weight
Russian Twists
Figure 8's with weight
Burpees
Pulse Squats with weight
Modified V-ups
Exercise Descriptions:
Figure 8's: Begin with a wide stance. Start with the weight in your right hand. Squat down, bringing weight between your legs (front to back) and grab the weight with your left hand behind your body. Stand up to reset your back, then in the same manner switch the weight back to the right hand. Be sure to keep your spine neutral, shoulder blades back and core tight.
Leg lifts: Laying on your mat (if needed) place your hands under your butt and straighten your legs toward the sky. Lift your butt off the ground, contracting you lower abs in the process.
Pulse Squats: Holding your weight at chest level, lower into a squat as far as is comfortable. Slightly bounce up and down - don't stand up completely. Again, maintain a neutral spine and keep your core tight.If your legs get so tired you can't do another pulse, stand up, take a deep breath, then go into a cycle of 3 pulses, 1 stand, repeat.
Burpees: Begin standing. Squat down, placing hands outside of feet. Jump feet back so you're in a push up position. Jump feet back into squat position, stand up, and jump. Repeat. Heart rate, baby.
Russian Twists: Begin seated with heels on the ground and legs bent. Sit up tall and lean back slightly until you feel your abs "turn on." Lift feet off the ground if you can, and then twist from side to side. Can be done with weight for additional challenge.
Modified V-ups: Begin seated with bent legs and heels on the ground. Lean back slightly and take feet off the ground. Then, lean back further as you extend your legs out without touching the ground. Return to start. Get ready to burn those abs into strength.
Have fun! I sure did. Remember to grab your water and towel (you'll need them). Grab your equipment and get to it!
Monday, April 28, 2014
Motivation Monday
I've had a crazy few weeks. I've been working different shifts (at a new and awesome job that I love!), trying to find a routine, trying to prepare my food in a different kitchen that I share with 3 other people. Translation: at the end of my 6 day work week, I don't know which way is up.
In the months leading up to this new job, I was faced with a lot of discouragement. I felt like I was never going to find a new job in Petaluma. I thought I was going to have to live separately from my husband for his entire school year - and maybe even after. I prayed and prayed, but honestly I was afraid that it simply wasn't in God's plan for me to make the move with a new job. (Thank goodness I was wrong. I just wasn't being patient enough.) With all of the stress and discouragement, I really lost sight of my own health and fitness goals. I wasn't caring for myself properly, wasn't eating enough food, and certainly was not following an exercise routine like I had in the past.
I ran across this quote and it really resonated with me. I don't know who said it, and I don't know who created this graphic, but I think it is a beautiful reminder to keep your chin up, keep up the hard work, and keep your goals in sight.
Right now, you might want that entire sheet of cookies. Right now, you might want to give up because it's hard. Right now, you might think you can't do it. But don't lose sight of what you're fighting for. For some of you, it's weight loss. Others, it's school. And for others still, it's just those curve balls that life throws at us. Let this be a reminder to keep your eyes forward and don't look back. Don't give up on yourself. We will have times when we are down, bummed out, or overwhelmed. But please don't get discouraged. Don't give up on what you want the most to appease a temporary desire. You can do it. Really.
Thursday, April 17, 2014
Workout of the Day - Thursday Edition (And a Few New Things...)
Hey everyone!!
I'm back into the world of Health and Fitness! Woo Hoo!!
Just started a new training job and I am so THRILLED to be doing it again. This week has been crazy, but I plan on adding some fun new features to the blog.
Motivation Mondays:
Every Monday, check the blog (or my Facebook page) for a motivating thought to start the week. I may find these on pinterest, on the web, or share something that got me through the week.
Workout Wednesdays:
Get over the HUMP day with a new exercise or workout posted on the blog. If it is a workout, it will be less than 20 minutes with minimal equipment (I will add notes for equipment if you happen to have a gym membership). Exercises will be ones that I feel are important, fun or something new and exciting.
Foodie Fridays:
Wrap up your work week with a delicious recipe or food tip. I'll change it up, featuring different meals, different world cuisines, and some of my own recipes.
Without further ado.... Here's today's workout.
Bust Your Buns (4/17/14)
Time: about 20 mins
Equipment: None needed (additional weight optional depending on skill level)
Go through the circuit 4 times:
30 Alternating Lunges
25 Body Squats
20 Single Leg Squats (10 per leg)
15 Supergirl Squats
10 Donkey Kicks
Feel the burn!!
Exercise descriptions:
Supergirl Squat:
1. Begin with a narrow stance and arms overhead.
2. Drop butt into a squat with weight back in your heels. Be sure to keep your spine straight and supported by squeezing your abs tight.
3. As you straighten your legs to return to standing, lean your torso forward (arms remain overhead) and you extend one leg back behind you. Your goal is to be standing on one leg (almost straight) with your other leg, torso and arms all in line and parallel to the ground.
4. Return to start. Switch legs on each repetition.
Variations: Work your way to a parallel to floor torso by only extending your leg back slightly off the ground. As you feel stronger, you can lean forward more.
Donkey Kicks
1. Begin on hands and knees. Engage your core to support your spine.
2. Extend one leg behind you, squeeze your glut (that's your butt muscle!) and kick that leg up towards the ceiling. You want to keep your leg straight as you kick it up.
3. Return to start and repeat on opposite leg.
Variations:
Keep your leg bent to lighten the load on your derriere. (Easier)
Add weight via ankle weights or a hand weight held in the crook of your knee (knee must be bent for this alternative). (Harder)
I'm back into the world of Health and Fitness! Woo Hoo!!
Just started a new training job and I am so THRILLED to be doing it again. This week has been crazy, but I plan on adding some fun new features to the blog.
Motivation Mondays:
Every Monday, check the blog (or my Facebook page) for a motivating thought to start the week. I may find these on pinterest, on the web, or share something that got me through the week.
Workout Wednesdays:
Get over the HUMP day with a new exercise or workout posted on the blog. If it is a workout, it will be less than 20 minutes with minimal equipment (I will add notes for equipment if you happen to have a gym membership). Exercises will be ones that I feel are important, fun or something new and exciting.
Foodie Fridays:
Wrap up your work week with a delicious recipe or food tip. I'll change it up, featuring different meals, different world cuisines, and some of my own recipes.
Without further ado.... Here's today's workout.
Bust Your Buns (4/17/14)
Time: about 20 mins
Equipment: None needed (additional weight optional depending on skill level)
Go through the circuit 4 times:
30 Alternating Lunges
25 Body Squats
20 Single Leg Squats (10 per leg)
15 Supergirl Squats
10 Donkey Kicks
Feel the burn!!
Exercise descriptions:
Supergirl Squat:
1. Begin with a narrow stance and arms overhead.
2. Drop butt into a squat with weight back in your heels. Be sure to keep your spine straight and supported by squeezing your abs tight.
3. As you straighten your legs to return to standing, lean your torso forward (arms remain overhead) and you extend one leg back behind you. Your goal is to be standing on one leg (almost straight) with your other leg, torso and arms all in line and parallel to the ground.
4. Return to start. Switch legs on each repetition.
Variations: Work your way to a parallel to floor torso by only extending your leg back slightly off the ground. As you feel stronger, you can lean forward more.
Donkey Kicks
1. Begin on hands and knees. Engage your core to support your spine.
2. Extend one leg behind you, squeeze your glut (that's your butt muscle!) and kick that leg up towards the ceiling. You want to keep your leg straight as you kick it up.
3. Return to start and repeat on opposite leg.
Variations:
Keep your leg bent to lighten the load on your derriere. (Easier)
Add weight via ankle weights or a hand weight held in the crook of your knee (knee must be bent for this alternative). (Harder)
Monday, March 24, 2014
5 Tips for Managing Stress
First of all, I am SO sorry for my absence. Life has been crazy! Many things are up in the air, so hang with me. It will get better.
I want to get more involved and consistent with the blog and be there for you all, and hopefully to grow our community. Ultimately, this blog is to inspire others to change their lives and become healthier through my experiences, recommendations, and observations. I want to push you and challenge you to become a better version of you, without making it complicated or crazy. And I want you to feel comfortable emailing or messaging me with questions or concerns. Really, I want to acknowledge that we are all human, we all make mistakes, slip up, get busy, get lazy and we all need support.
Sometimes, life gets away from us. We get carried away taking care of things around us, working on changes, building relationships, families, and businesses. But that's no excuse to neglect our own health, put our workouts on the back burner, or get lazy with our food. (I'm guilty of all of these!) Here are some ways you can make it through the stressful, busy, and crazy times.
1. Stick to quick, easy, grab-and-go food.
When you're stressed or busy, you don't want to have to worry about preparing food or doing dishes.Some great ideas for these are hard boiled eggs, baby carrots, celery sticks, lunch meat, cheese, nuts or trail mix, tuna, sardines, and olives.
2. Make your workouts quick and stress-free.
By nature, exercise is stress on your body. Stress occurs when your system responds to a challenge or stimulus, such as exercise. But your workout should not cause more emotional stress than you're already experiencing in the other aspects of your life. For some people, yoga is a great option for stress relief, but you can also try a walk, boxing, running, or weight lifting. Here's a quick, at home workout you can do without any equipment:
Warm up
30 body squats
25 sit ups
20 russian twists
15 push ups
10 burpees
5 tuck jumps
Go through the circuit 2 times. Stretch and cool down afterward.
Whatever you do, be cautious that you don't push yourself to the point of exhaustion. Remember, your system is under stress already, and you're putting it under additional stress by exercising. The stress of exercise is a positive stress (eustress) but can become a negative stressor (distress) if you push too hard. Be mindful of how you feel the day after exercise. If you feel too tired or exhausted to take a walk or do another workout, that is a good indicator that you pushed too hard.
3. Get some sleep!
Typically when busy or stressed, sleep is one of the first things to be neglected. It may sound crazy at first, but strive to get at least 7-8 hours of sleep per night. I've included a short list below of great ways to improve the quality and quantity of sleep:
There will be days you are literally too tired to workout. Too tired to even think about working out. Do yourself a favor. Don't workout on those days. Remember the eustress and distress we talked about earlier? Yeah, that. Don't turn exercise into a distress.
5. Do something you enjoy. Smile.
There is so much to be said for relaxation and joy. We often put fun and enjoyable things on the back burner when we are stressed or busy, when in fact this is the time you should be prioritizing those things. You need down time, time to laugh, to smile, to breathe deeply and easily. Take a walk, listen (or dance!) to music, draw, paint, write, cook, hike, bike... whatever you enjoy. Sometimes its hard to remember how to do these things. Don't worry, just try. You'll fall right back into it.
By taking baby steps and implementing just one of these tips per week can make big changes in your life. You'll start to feel more prepared to handle the stress, feel less overwhelmed by the busyness, and happier overall. (Now if only I could take my own advice.)
I have one last question for you all...
I mentioned earlier in this post that I wanted to get more involved and be more available for you all. Would you rather I posted a workout/exercise of the week, recipe/food of the week, or some combo of the two?
Leave your reply in the comments below. Thanks!
I want to get more involved and consistent with the blog and be there for you all, and hopefully to grow our community. Ultimately, this blog is to inspire others to change their lives and become healthier through my experiences, recommendations, and observations. I want to push you and challenge you to become a better version of you, without making it complicated or crazy. And I want you to feel comfortable emailing or messaging me with questions or concerns. Really, I want to acknowledge that we are all human, we all make mistakes, slip up, get busy, get lazy and we all need support.
Sometimes, life gets away from us. We get carried away taking care of things around us, working on changes, building relationships, families, and businesses. But that's no excuse to neglect our own health, put our workouts on the back burner, or get lazy with our food. (I'm guilty of all of these!) Here are some ways you can make it through the stressful, busy, and crazy times.
1. Stick to quick, easy, grab-and-go food.
When you're stressed or busy, you don't want to have to worry about preparing food or doing dishes.Some great ideas for these are hard boiled eggs, baby carrots, celery sticks, lunch meat, cheese, nuts or trail mix, tuna, sardines, and olives.
2. Make your workouts quick and stress-free.
By nature, exercise is stress on your body. Stress occurs when your system responds to a challenge or stimulus, such as exercise. But your workout should not cause more emotional stress than you're already experiencing in the other aspects of your life. For some people, yoga is a great option for stress relief, but you can also try a walk, boxing, running, or weight lifting. Here's a quick, at home workout you can do without any equipment:
Warm up
30 body squats
25 sit ups
20 russian twists
15 push ups
10 burpees
5 tuck jumps
Go through the circuit 2 times. Stretch and cool down afterward.
Whatever you do, be cautious that you don't push yourself to the point of exhaustion. Remember, your system is under stress already, and you're putting it under additional stress by exercising. The stress of exercise is a positive stress (eustress) but can become a negative stressor (distress) if you push too hard. Be mindful of how you feel the day after exercise. If you feel too tired or exhausted to take a walk or do another workout, that is a good indicator that you pushed too hard.
3. Get some sleep!
Typically when busy or stressed, sleep is one of the first things to be neglected. It may sound crazy at first, but strive to get at least 7-8 hours of sleep per night. I've included a short list below of great ways to improve the quality and quantity of sleep:
- Use a dark colored sleep mask. (This is seriously so underrated. And such an affordable fix! My mom found a black sleep mask and ear plug combo at REI for $10. This improved my sleep immensely.)
- Invest in black-out curtains (especially if the sleep mask is out for you.)
- Get a pair of amber colored glasses. These block blue light which disrupts our sleep cycles, and should improve your hormonal response better preparing you for sleep.
There will be days you are literally too tired to workout. Too tired to even think about working out. Do yourself a favor. Don't workout on those days. Remember the eustress and distress we talked about earlier? Yeah, that. Don't turn exercise into a distress.
5. Do something you enjoy. Smile.
There is so much to be said for relaxation and joy. We often put fun and enjoyable things on the back burner when we are stressed or busy, when in fact this is the time you should be prioritizing those things. You need down time, time to laugh, to smile, to breathe deeply and easily. Take a walk, listen (or dance!) to music, draw, paint, write, cook, hike, bike... whatever you enjoy. Sometimes its hard to remember how to do these things. Don't worry, just try. You'll fall right back into it.
By taking baby steps and implementing just one of these tips per week can make big changes in your life. You'll start to feel more prepared to handle the stress, feel less overwhelmed by the busyness, and happier overall. (Now if only I could take my own advice.)
I have one last question for you all...
I mentioned earlier in this post that I wanted to get more involved and be more available for you all. Would you rather I posted a workout/exercise of the week, recipe/food of the week, or some combo of the two?
Leave your reply in the comments below. Thanks!
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