Tag Archives: fitmom
Being a FITNESS Instructor, ENDURANCE athlete and a PERSONAL Trainer is a busy but rewarding career. I love my job and love pushing myself to reach my own personal fitness goals. How does one stay on track when being physically active is part of your J.O.B.? Here’s how I am making it work for me, a few tips and tricks that I have found to be tried and true. Believe me though, with every new training program, fitness program and goal I set for myself I am constantly trying new products, new techniques and new plans to help myself stay HEALTHY, INJURY FREE and PUSHING closer to achieving my Fitness Goals.
Work your SCHEDULE to your advantage…when you are working at a gym or fitness center, you typically get free perks like a FREE MEMBERSHIP. Each week that you are scheduling your clients be sure to write in your own time for your workouts and training.
DAILY “Personal” WORKOUTS…dont skip them! Just as you hold your own clients and students accountable for showing up, you must walk the walk, when you talk the talk. All of those programs you write out for your clients, keep them in a notebook and do them yourself. Another resource I have found to help me is having access to live streaming workouts such as Beachbody On Demand. Calendars are loaded up so I can reference them easily and if I run out of time, the workouts have a timer and I can go back in later in day to complete from where I left off. If you havent checked out BOD, click HERE and Click on SIGN ME up for FREE CLUB and you’ll get a 30-day trial, its just $2.99 a week to have access to this incredible library of workouts at your fingertips.
Nutrition and Not Skipping Meals…having a busy lifestyle means you are burning a lot of calories daily, make sure you are keeping your energy up by eating 5-6 meals a day. Meal planning is essential for fueling your body and keeping your energy up. Your “weekend” prep days may actually fall on a Monday or Tuesday so use those days to cut up veggies, cook your chicken and get organized. Having a few staples on hand with you in your gym back will save you time and money. My top go-to snacks are ALMONDS, KIND or LARA Bars, JAR of SeaSalt Peanuts, Single Serve packets of NUT BUTTER, green APPLES (bananas get smooshed easily and ripen faster).
Find a Fitness Community…surrounding yourself with people who share your same passions is so important. Your neighbor or that mom who gives your kid a ride to/from school that you talk to everyday, unless they are joining you in training for that upcoming Ultra or Ironman then even if they support you they cannot really understand your challenges. Having a community that you can post your daily wins and get feedback on what you next step should be or what is working to increase speed for that upcoming race can be so helpful. I like to join as many running groups, organizations and clubs that I can. Some are beyond me where people are pushing to do 100 mile races or a full ironman. Im not there yet, but having that peek into what goes into their training gives me an idea of what it would take for me to commit to doing an event of that magnitude. I love to dream big. At the same time, its a big confidence builder when in a C25k group I can inspire and help others get from the couch to finishing their first 5k race strong.
Self Care: Choose Activities that renew YOU and nurture your body and soul… start with what you enjoy doing when you are resting, what do you tell your clients to do if they are experiencing muscle soreness–ice pack, epsom salt bath, foam rolling, active rest activities. Take your own advice. Some other ways to renew: spend time with friends, get a mani/pedi, go out for a slow run, be a student in another persons class, take a training. Whatever revives you to help you feel more CONFIDENT.
FINAL THOUGHTS… To help others you must know how to HELP yourself first and be the best version of you possible. Write it down. Create a vision board. List certifications or workshops you want to attend and books you want to read. Let your passion and love of your craft drive you to become the EXPERT in whatever you do.
Monday are great days to set new goals and NEW intentions. Here are 3 tips to use for trying a new class and making your workouts fun! I shared my own experiences in using each of these tips, I’d love to hear if these helped you today!!
1) Just Give it a TRY. Trying new classes or formats can be intimidating, even if you are a regular group fitness class junkie. Sometimes we put off trying something because of perceptions that we are not at a level high enough to do well, for fear of failure or even social status only triathletes do those classes or that workout will be hard on my knees. In MY EXPERIENCE…I hear about new classes or I’m invited to a jam session, zumbathon, its all good things! For me my excuse was that classes didn’t fit in my busy schedule. It’s about making that time for yourself friends! It’s about getting off your butt and making it THERE and then be ready to give it your best. Where there’s a will, there’s a way!
2) Focus on your RESULTS. We all want to improve, be better than we were yesterday, last week or last year even. It’s easy to fall into same routine of workouts and your body gets in a rhythm. Daily habits and rituals are great, dont get me wrong! It’s up to us to challenge ourselves and our bodies to move in new ways. You will be surprised by the results and how you feel by adding in a workout that you normally do not do. MY EXPERIENCE….I am a cardio junkie! Yep I do zumba 2-4x a week and running floods my body full of endorphins and feel good vibes. I find that I need to make the extra EFFORT to schedule in strength and flexibility workouts or they just don’t happen. If possible you can look for what is commonly called FUSION classes or classes like Yoga Sculpt which promise to deliver more than 1 format in ONE workout.
3) Buddy Up! Call up a girlfriend and make it a date, or if you’re out with friends have them pull out their calendar and right there pull up the schedule of that kickboxing class down the street (thank you technology and smart phones!) and set a day/time to get together to attend a class. The other way I get friends to meet me is I post on social media the day and class I want to attend and see if anyone else is available– so try tweeting it or sharing it on facebook. When you have something planned with a friend, you are less likely to skip that workout! MY EXPERIENCE….hanging out with friends post run or workouts we like to chit chat about our week ahead and what we will be doing for fitness. For instance, one week post-run a friend handed me a FREE 2 week pass to core power yoga studio and begged me to attend the 9am yoga sculpt class with her that day. It was something I had wanted to try so I jumped and said I’d make it happen. Went home, made kiddos breakfast. Rinsed off from my run, grabbed a mat, water bottle and towel and made it to that session on time!
So today, drop your excuses and this month make a conscious effort to get out there and try a new class, take your bike on a new trail or lace up and run a trail instead of the track.
Keep pushing your body, you may surprise yourself and find that you can do much more than you think you can!
I believe in you!
As I write this, I am celebrating my longest #Runstreak ever! I started my streak on Thanksgiving day by joining Runners World #RWRunstreak 2015 challenge from Thanksgiving to New Years Day of running at least 1 mile/day every day. There were days where it was a challenge but one way or another I guilted, motivated and even bribed myself to get it done. Now Im looking ahead to continuing and finding myself addicted, if not obsessed with this new “healthy” habit. There are lots of pros/cons to attempting and signing yourself up for such a challenge, beware that once you get started and well into it you will not want to give it up—rain, sleet, sickness or tired, you GET IT DONE.
January is not typically a time of year, especially for midwest that one would expect to see a spike in the miles they run. Enter spring marathon training and BOOM you suddenly find yourself pushing harder than you would have done otherwise. In 2016 I have yet to register for a race, been re-evaluating my goals and enjoying my RUNSTREAK. What happened last year when I attempted a runstreak, I was also in TRAINING MODE, I like to follow Hal Higdon’s half/full marathon training schedule, if you are beginning to look at longer distances I suggest you check it out because they really prepare you for race day.
To help anyone who is thinking of beginning a runstreak, I thought I’d offer some ah-ha tips that I think has helped me be so successful in this runstreak. You can do this and I hope that after reading this you will be inspired to begin your own runstreak and join the club.
Begin when you are NOT training for a race. When you are already in a training program, you have committed yourself and being to sticking to those training runs. Training programs for a race have “rest” days built in for a reason and you do not want to stray from adding additional miles on your schedule in fear of possibly adding injury during your training.
Find a runner and a group (or create a group) of runners to join you. Chances are there are other runners out there who share a similiar goal to you, so find them! Power of the group is huge. Just like those long runs in training, when you are part of a bigger entity it makes it harder to stop.
Accountability and Tracking is important. Tracking your miles, be it pen to paper or posting daily on social media, is essential so just do it. I found that creating images that included the daily miles ran/total miles logged really helped me to keep on track and allowed other runners to see how many miles I was getting in day to day.
Find a 1 mile route from your home. There were days I was home and realized I had not ran yet! A few years ago I realized that from the corner of my house down to where the street ends and back is 1 mile RT. This is my go to “loop” when I want to warm up for doing my home workouts but for this #runstreak challenge it became my go-to on days that I felt like I couldnt get it in. I found that lacing up and just getting to that first stop sign I felt more awake and telling myself that this was a good thing, that the alternative would be feeling disappointed with myself. Having a route that is familiar to you helps because as your runstreak goes on this 1 mile loop will begin to get faster and FASTER! It will feel like you’re putting forth little effort, it is the 1mile you do when you are feeling a little sick, your legs are sore, your body aches or you’ve already done hard work that day.
A slow mile is still ONE MILE. During your one mile loop, just know that IT COUNTS no matter how fast or slow you do it. Make each mile run count though by setting a goal for each run. Here is a short list of ways I would plan out my mile runs: fastest time, focus on upper body form with arms in tight, breathing, foot strike, fartleks, butt kicks, test for running gear and temperatures, create a scavenger hunt while running (how many dogs did you see, houses with decorations, etc) and finally just focus on getting from start to finish however you can get there.
I know that these tips made a difference, the biggest is that I have not yet signed up for a spring race. I know that once I do, my miles will increase but know this that no matter what even on rest days I will be fitting in a 1mile “run” that might be slower and easier in intensity but I now have trained by body to expect it and I know it can handle it. Who knows what lies ahead when I do begin to run longer miles, especially back to back days and on days when I teach group fitness. All I know is whatever I have on my plate, no matter how busy my days get I will be getting out there and running my MILE!
Happy Running friends—let me leave you with this one thought:
THINK YOU WONT MAKE A DIFFERENCE with ONE RUN? You wont make any difference DOING NOTHING.
Reach out if you need an accountability partner when you begin your #runstreak and I will happily cheer you on!
Happy New Year, who else is adjusting to the idea that we are officially into 2016?!
Its so true that after the weekend on Monday it is the BEST time of the week to pick yourself up and give yourself a fresh start, but TODAY…the FIRST Monday of the year is so much more special and important so I am encouraging you today to do ONE thing that brings you closer to improving your health and fitness.
Here are my TOP THREE ways you can start off on the right foot….even if you have not yet defined your health and fitness goals for the year or decided exactly where to start!
1. Move TODAY! Thats right, whether its walking, jogging, running, dancing, stretching, posing, jiggling, jumping, swaying, rowing, swinging, ponging, or just BREATHING….take 20-30minutes to move your body today. We have become accustomed to living a more sedentary lifestyle thanks to the advances in technology and increasing number of hours we spend in front of a screen (be it computer, tablet, phone or TV). Even when we are “plugged” in, our bodies can still MOVE so there are really NO EXCUSES to getting this done today.
2. Make Healthy Food Choices. Make a conscious effort today to choose a piece of fruit over that brownie, say no to a second helping and vow to balance out your meals with protein, healthy fats/carbs and veggies! One way I catch myself is by taking pictures of my food before I eat it—give this a try today and see if you give some pause on what you might ADD or SUBTRACT from your meal to make it healthier!
3. Make a DECISION, Take ACTION! Look at your health and fitness goals. What is one thing that you need to make that a reality this year. Get a COACH, find a MENTOR who has done it and get their advice. Going beyond that, I say enroll into a fitness program, purchase equipment, buy a workout dvd, hire a trainer, join a gym, sign up for that ONE race you want to do this year. Trust me, taking an ACTION step today will propell you forward to where you want to go and help push yourself to change and grow.
So…which will it be for you today, this first MONDAY of 2016?
Maybe if you’re really ambitious, you’ll go for ALL THREE!
Cheers to your good health friends and looking forward to encouraging you to living your best fit life this year. If you are not working with a coach and want to find out how I help others get fit and healthy message me. If you have not checked out the beachbody ON DEMAND fitness library and want a 30 day TRIAL, then click HERE to activate it today (upon activation I will contact you to give you my grocery list and meal plan for the week to help you get started).
All the best!
A side effect to losing weight for us ladies is also losing a little of that va va va voom in our chest area. For some, this is a welcome relief and for others its an eye opener that we really cannot choose to “spot reduce” when we are losing weight and inches.
Welcome to the new and improved you and I vividly remember my own realization that I was not as voluptuous as I once was but I also weighed out the benefits and realized that yes, I can still be sexy with a smaller chest. Here are 10 REAL benefits and reasons to SMILE about the new you!
1) Less bouncing and better support. Anyone who has exercised with a large chest knows the pull an pain you feel when you are working out. For me personally I think this is why for so many years I was NOT a runner.
2) You can wear something Low-Cut and not feel scandalous! Strapless or low cut is something that you can sport almost anywhere/anytime and feel confident.
3) Reduces stress on your shoulders and osteoporosis. Little do we consider that a pair of Dcups can weigh between 15 to 23 pounds!
4) No busting out of a button down shirt: yep, no more reason to safety pin those shirts so there’s not a gap!