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!

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.  

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)

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:

• 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.

4. Listen to your body.
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!

In Awe

I think I can call this a rant, but I'm not sure it qualifies.

Have you ever thought about the amazing creation that is the human body? My husband is learning a little about the capacity of the body in school and confessed to me he's finally understanding a little why I'm so fascinated with the body's abilities and forgiveness, capability to heal and carry on despite injury. (Which is huge to me... all the time we've been together he's never understood why I'm so interested in anatomy and physiology, much like I don't understand why he's interested in geology. Finally he gets it! But I'm sorry to say I still don't understand the fascination with rocks. Sorry husband.)

But, really, the human body is an amazingly and intelligently created machine, a network of systems that carries out an unfathomable number of processes all at once, (mostly) without a hitch. We exist in a world where, despite our understanding of so many things around us (or our perception of understanding), we still don't have a complete grasp on the human body. We recommend foods, exercise, and wellness practices and yet over the last 100 years we've seen an immense increase in disease and morbidity. Despite these challenges, the human race still seems to thrive. We exist and grow in a world of processed and artificial food products, of chemicals, additives, and unknowns. And yet, the human body still reproduces, grows, and appears to thrive. God has created this amazing thing we call the human body that can overcome the environmental, emotional, physical and social obstacles created by the modern world to grow, create, demolish, and live. His creation can live through the incredibly artificial and damaging world coming up around us. The more I learn a out the human body, the more I'm in awe of what God has created and given to us. The ultimate gift, in my opinion.

What if we treat and fuel our bodies the way God intended? What if we ate real food, that comes from the ground and living things; food without labels (literally), without a laboratory to produce them, without additives and artificial chemicals? What if we could not only thrive but flourish and set our future generations up for the same? What if we could protect ourselves and out babies from chronic modern diseases like diabetes, cancer, obesity and heart disease? Would you be in?

Eat real food. We've all heard it before. Unfortunately it's harder than we'd like to admit. It appears that everything at store has a label, with crazy ingredients we have to sound out to pronounce. (Kinda makes you feel stupid, right?) Let me tell you folks, that's not real food. The "food pyramid" will try to tell you otherwise.We are inundated with recommendations, especially from the USDA and other government organizations. They tell us grains are good for us, to eat low fat, don't eat real butter, be afraid of raw dairy, everything must be pasteurized and sterilized. Grains aren't nutrient dense, nor are they good for us particularly in the modern forms we're fed today. They're genetically modified, bleached, stripped of nutrients then added back in artificially in a form the body is unable to process. Fat is essential to the production of hormones and other chemicals in the body, it's essential for neurological health by insulating our neurons, and supports fertility in both men and women. Raw dairy is incredibly nutrient dense, full of good bacteria and flora to populate our gut and assist in proper digestion. Pasteurization and sterilization rob our food of beneficial bacteria, depletes nutrients, and damages any fats present essentially making any food we eat useless. Modern food production throws the balance of omega 3 fats off in the body, depletes the soil of nutrients (which in turn takes them away from our food), poisons our meat supply with antibiotics and hormones (which has unknown long term repercussions on the human body, as well as animal physiology). We've gone too long allowing the government to adulterate and change our food with negative and sometimes unknown repercussions. Cast your vote and play your part by eating real food. Grow your own veggies (without pesticides of course). Buy your food from local and sustainable sources when you can. Understand that where you spend your money makes a difference by supporting what you believe in and support with your dollar.

I understand that can be hard when you're on a budget. Believe me, I know. Do the best you can.

Let's take a moment to reflect on ourselves. Are we honoring God with the food we eat and the way we move out bodies? I've come to learn that I can further honor God with the way I treat my body. He has created this amazing thing, this outstanding machine that can overcome so much. Let's set ourselves up for success.

The human body is an amazing thing. Don't you think?

Zucchini Pizza Deliciousness

I love pizza. Ever since I've found a good gluten free pizza, I can finally enjoy delicious pizza! Yay! But, sometimes I want pizza without the carb binge. (And the gluten free pizza cost. Ouch.) So, I put this together.

(Disclaimer: I am not the genius who came up with this delectable goodness. This is simply my version of an awesome choice for dinner. Or lunch. Or hey, even breakfast.)

Zucchini Pizza! All (Okay, ALMOST) the goodness of real pizza without the crust-laden guilt. This really has a great flavor, and you have the option of cooking the zucchini longer to make them softer, or less to keep them firm and kind of crunchy. This recipe is non-gluten-free husband tested and approved!!!

Here's what you'll need:

1 lb of bulk italian sausage
1 small onion, diced
1/2 lb of shredded mozzarella
1 can of stewed or diced tomatoes with basil and garlic
1 can tomato sauce
Dried oregano
Fresh garlic or garlic powder
black pepper, to taste
3 medium zucchinis (size is ultimately up to you - I just bought what was at the store. Also, I think if you use 4 you won't have leftovers of the sausage mixture)

1. Brown the sausage in a large skillet. (Side note: I LOVE my knock-off Le Creuset pan I found at Marshalls. Look around - you can get all the ceramic cast iron love without the price!)

2. Add the onion when your sausage is about halfway through cooking. (Add them sooner if you like them softer and later if you like them more firm/crunchy.)

3. While your sausage is cooking, cut your zucchini. First in half, then half again lengthwise. Scoop out the fleshy, seedy inside with a spoon to make room for your filling!

4. Lay your zucchini on a lined pan, scooped side up. You can line your pan with aluminum foil or a silicon baking mat. (Another kitchen tool that is totally worth it, in my opinion!)

5. Once the sausage is completely browned and the onions start to soften, add both cans of tomato product. 
6. Stir well, then add about 2-3 tablespoons of dried oregano (less if it's fresh), and 1-2 teaspoons of garlic powder or fresh garlic.
7. Allow the sausage/tomato mixture to simmer and reduce until it's thick on medium low heat, stirring frequently so the bottom doesn't burn. This will take about 20-30 minutes. You can wait to cut and scoop out your zucchini until this step. About 15 minutes into this step, preheat your oven to 375 degrees Fahrenheit.
8. Once your sausage/tomato mixture is completely reduced, turn off the heat and cover. Place the zucchini in the preheated oven for about 10 minutes to precook. (You can do this while this sausage mixture is cooking, but I have a hard time with the timing so I do these 2 steps separately. Remember, cooking is an organic, fun and messy thing.... don't over think it. You can mess up a little, and it will turn out fine. I promise.)
9. After the zucchini has cooked for 10 minutes, take it out of the oven and get ready to create your masterpiece! Using a teaspoon, scoop the sausage mixture into the zucchini "boats." You can be as generous or as stingy as you'd like with the filling. I usually end up with leftovers, so don't worry if you have some left!

10. Once all your zucchini are filled with the sausage mixture, sprinkle the cheese over the top. We like cheese around our house, but you can place as much or as little as you'd  like on top.

11. Place the completed zucchini boats in the oven for 15-30 minutes, depending on how soft you'd like your zucchini and how brown you want your cheese.
12. Enjoy!! We ate ours with roasted cauliflower (chopped cauliflower with olive or coconut oil, salt, pepper and garlic powder cooked at 375 for about 40 minutes. I put the cauliflower in when I put the zucchini in the oven to precook, and leave it in while I prepare the pizzas. You can cook broccoli in the same way. Our favorite in the Shmat household!) Sorry for the lack of pictures of the finished product... we were far too hungry! Picture mini pizzas with a green bottom.... Yum!

The Real Bogeyman

I can't believe that 2013 is over, but Happy New Year everyone! The last year flew by, and I hope that this upcoming year brings health, happiness, and successes.

In my last blog post I talked about feeling like we can't do enough - and over the last 3 months I've definitely felt that way. I survived my class (which, by the way, I never thought I would say about ONE class.) but was very quickly overwhelmed with the demands of being a student, full time wife/animal-mom/activity director/ friend/daughter/health-nut. Quite honestly, work and school took precedence over all else. Once school was over, work took over with holiday chaos - working overtime every weekend of December, planning numerous events, and learning SO much about the nuances of being a successful activity director. During this time period, I also found out my husband will be going back to school (I'm very proud of him for this achievement - but also anxious for the effects on our lives.) Whoa.

All that said, I'm pretty sure I'll have time to blog more regularly, and be present for any followers (if I have any of those yet!) or individuals who would like or need guidance regarding their health and fitness goals. I'm sorry that I have been unable to do so in recent months. Given that it's the start of a new year, now is a great time to start new habits, learn new things, and create a new you. I will be there with you every step of the way.

While studying for my undergrad, I thought I understood stress. I thought that juggling my studies, work, social life and minimal financial responsibilities was the epitome of stress.During that time, I was able to find (albeit temporary) resolution of my stress through exercise or the completion of a test, project, or class. The stress I deal with now is definitely NOT what I signed up for. Constantly changing and shifting, I feel as though I can't keep up with it. I also feel like I can't escape it.

There has been, and continues to be, extensive research regarding the effects of stress on the body. Quite frankly, stress takes no prisoners, and no body system goes unaffected. Your immune system is suppressed, sleep cycles disturbed, hormones imbalanced, digestive system unable to function properly, blood pressure increases, weight maintenance made nearly impossible... I could keep going. When you experience stress, there are virtually no bodily processes that are immune to effects of stress. Some researchers even suggest that many chronic conditions such as food allergies, depression, or insomnia (to name only a few) are actually byproducts of stress.

Stress causes inflammation in the body. Inflammation is a process the body uses to fight off invaders which are typically external. Stress however, is internal, and in today's modern society, a chronic rather than acute experience. This means that the inflammation lasts over a long period rather than a short period as it is designed to do. This wreaks havoc on the immune system (which is working in overdrive to try and keep up with the demands) and can cause a burnout. A burnout, folks, is exactly what I want to talk to you about.

You'll hear it called adrenal fatigue most often - a condition which is not necessarily recognized by traditional medicine doctors - resulting from too much stress. In my opinion, this is what really gets us. It's not that we have so much to do, it's how we react to the "too much to do." This is the monster we're all scared of. We skirt around it like it doesn't affect us, and tell ourselves we're too strong to succumb to the affects of it, or deny that we're trying to do too much or taking on too much emotional stress. I want to offer you all a reality check - if you're too tired to go for a walk or to get in a short workout; if you're too worn out to do more than the most simple of tasks for the day; if you are just too worn out to do much of anything or if you feel as though you have to push through perceived "everyday" tasks or social outings - you are probably overstressed, overworked, and overdone.

Take comfort in the fact that you are not alone. This is the message I want to continually communicate.
Also take comfort in the fact that you can get past this. It takes work, it takes saying "no," it takes discipline and rest - which can all be very hard. You're probably thinking "my husband needs me," "my kids need me," "I'll get out of shape and lose all the work I've put in." Let me remind you - you can't take care of others efficiently and as well as you could without caring for yourself first. And in this case, it means managing your stress, taking time to rest, not pushing yourself too far or too hard (which will take experimentation and exploration), and fueling yourself with the right kind of food. This means resting, not eating too much sugar, staying away from caffeine, and getting enough sleep (trust me, 8 hours of sleep is totally worth it!).

Stress gets to us. We like to tell ourselves that it doesn't. We like to tell ourselves we can just truck through it, that next week will be better, or next month, or next year. Let this information empower you. You are important. You are valuable. You are needed and what you need to know more than anything else, you are loved. Take care of yourself. Beat the Real Bogeyman by beating stress. Take a yoga class, go for an easy walk, read a good book, or take a nap. You can beat that monster in your closet by taking care of yourself.