Beginning A Fitness Regime

It seems so overwhelming!  Where do I start?  How do I start?  What do I do?  Do I need a gym membership?  What if I hate it?  What is I mess up?  Will people make fun of me?  Judge me?  Stare at me?  I feel so out of shape.  Fat.  Tired.  Busy.  The list goes on and on and on!  Do you know what the answers are?  I do.  And I am going to share those answers with you!

It doesn't have to be overwhelming!  Remember when we talked about, the person you want to be?  The one you secretly see yourself as in your alter-ego world?  Or maybe you can't even envision yourself as that self but wish you could.  It is all possible.  I can help you!!  We can do this together!!  The key - don't over-complicate things!!  Don't over-think it!  Here is the secret:  Start right now, where you are right now, today!  Fitness is not an overnight adventure, it doesn't happen in one week or one month or even in one year.  If you choose to start your lifestyle change in a gym just remember, everyone started somewhere and we have all been exactly where you are right now!!  

I believe fitness is a revolving door so to speak.  You get what you put in.  Your body will reward you for the healthy choices you make.  So what if there are hiccups along the way.  That is okay!  We are talking progress here peeps, not perfection!  Fitness is a lifestyle.  This isn't some fad, this your LIFE!  It is your body and it is time you enjoy it at its fullest potential!  

So again, question:  where to start?  Answer:  start small and build.  Assuming you are cleared by your doctor and you don't have any physical or health issues on your plate that will prohibit starting a fitness regime on your own.  Let's talk turkey.  (I know, food, but seriously, I am about ready to scarf some breakfast and a lean protein like turkey sounds just like what I need to start strong!)

There are many things that go into developing an individualized exercise program, however, for the purpose of this blog, I am going to speak in general terms.

First, if you are just beginning, let's make a commitment RIGHT NOW to 20 minutes of movement each and every day.  20 minutes.  That's it.  I know you can do that!  Cooking dinner for the family in the evening?  High step it through the kitchen and keep those feet moving as you are chopping those veggies.  20 minutes.  Just beginning at that level after a long time of inactivity in your life will help with your energy and motivation.

Now let's assume you are not quite that sedentary and you want more.  You are passed the very beginning stages of being active and you want to bump it up.  I challenge YOU to move 40 minutes 5 times a week!!!  40 minutes!  Even better, a bit of cross training and building of that lean muscle will go a very long way to getting a sleek, toned, healthy body.  So, 40 minutes of cardio at your target heart rate 3 times a week and 40 minutes of a resistance program two times each week.  I know, you are thinking, whoa, target heart rate…what?  Here is how to figure your general target heart rate.  Take 220 and subtract your age.  There you have it.  Example:  I am 37 years old.  Using the general formula I just gave you, my target heart rate (THR) would be 220-37=183.  My THR = 183.  And there you have it!

When beginning any exercise program, be sure to spend 5 minutes warming up your body (muscles and heart) before diving head into that THR.  And follow with 5 minutes of cooling down and a few stretches.  So what we are really talking about is 25 minutes of actual aerobic work.  25 minutes!  You can so do that!

I believe fitness should be about fun.  So find something active you like for your cardio sessions.  It could be a brisk walk that builds (as your cardio fitness improves) into a walk-run and then maybe even an actual run!!  It can happen.  Its called progress!!  If running isn't your style, try stair climbing, rowing, cycling.  Anything active that gets you at your THR for 25 minutes!!

And, for the more intimidating portion, weight (resistance) training.  For this I would definitely recommend talking with a local gym that has trainers that can guide you through some basic foundational exercises using proper form.  Otherwise, there are probably some pretty awesome websites out there that can demonstrate proper form when executing a weight bearing exercise.  

I am going to spend the next few days putting together an all over body resistance program you can follow that doesn't require any equipment.  That's right!  Something you can do in the privacy of your own home without purchasing expensive props.  If you are just beginning, what I have planned for you will be plenty to get that body taking the shape you want!!

Check back for more ideas and suggestions in the next couple of post.  We are going to get into the nitty-gritty and get that body rocking!!

Lenten Fridays

It's Lent and during Lent, my family chooses to sacrifice one favorite item for the entire 40 days of Lent in conjunction with working on one personal improvement.  It is amazing how aware of our behaviors we become when we remain mindful!  With that said, Friday's are meatless and with kids, meals can become a challenge.  One that was a hit this week:  Shrimp Scampi.  A healthy version, of course and the kids were wild about it!!  Here is the recipe!

Spaghetti Squash (2)
 (Cut length wise, separate and core out the seeds and pulp.  Drizzle with olive oil and sprinkle with salt, pepper, oregano and basil.  Place on a baking sheet covered in tin foil or parchment paper (for easy clean up).  Place cut side down and bake at 425 degrees for approximately 30-40 minutes.

Dice up (1) onion and 2-3 garlic cloves, place in skillet over medium heat with coconut oil and ghee.  Sweat the onions and garlic.    (2-3 minutes).  Then thru thawed, cooked shrimp and about 1/4 cup of vegetable stock in the skillet with onions and garlic.  Heat thru, add some salt and pepper.

Remove squash from oven and grab a fork (be careful, it is very hot).  Shred the inside of the squash with your fork.  Add the shrimp and sauce to shredded squash and serve.  It is so very yummy!!

You can make your favorite Gluten Free Garlic Bread Sticks and roast some Brussels Sprouts to balance out your meal!

4 Spaghetti Squash
Frozen Cooked Shrimp
1 Onion
2-3 Garlic Cloves
Coconut Oil
Ghee
Vegetable Stock
Oregano
Basil
Sea Salt
Fresh Cracked Pepper

Why Be Healthy?

We decided to take the kids on a special weekend!  For Christmas we purchased tickets for "Frozen on Ice".  Well, the weekend finally has come and gone and it was fabulous!  A little Christmas fun in March!  Frozen On Ice was a hit.  Fabulous!  It was amazing to watch the performers with their grace and power on the ice.  But what came after the performance is what I am most pleased with.  We found a facility that is full of trampolines!  Wow, what fun can a family have and what better was to encourage active children than to participate in healthy activities with them.  We spent an hour and a half jumping!  What a wonderful workout.  Giggles, laughs, falls and tricks, we did it all.  All four of us were a fun sweaty mess by time we finished.

This brings me to what I truly want to share.  Exercise to many feels like work and can be motivated by so many vain reasons and sometimes, those motivators can make it easy to waiver from our commitment to health.  I think it is important to really reflect on the true meaning of a healthy lifestyle and the benefits that it allows us.  At just shy of 40 years old, I was toe to toe with my girls.  Jump for jump.  I attribute this to my everyday choices.  It feels wonderful to be strong and fit.  I love having the stamina to run, play a game of tag, soccer or whatever activity I choose.  I want everyone to experience this feeling!

What is best about beginning a fitness regime or deciding to commit to a healthier, more active lifestyle?  You can start small!!  Everyone comes from a different beginning.  Decide to take the plunge.  Go for a walk…you don't have to get out there a kill yourself.  Progress is still progress.  This week, schedule 20 -30 minutes of a healthy activity.  Walk, ride a bike, swim, Yoga, Pilates, whatever you have available. You don't need a gym membership to get fit, you can do it right in your own house, no equipment needed!


A quick example of an in-house beginning cardio workout.  Walk in place, change it up a bit by stepping side to side, or big high-knee steps.  It is something everyone can do.  I want everyone to try it and post with (or without) a picture to my blog and share with us what your motivation was this week and what made you successful!  I can't wait to hear from you!!

Of course, if you are unsure of where or what is a healthy place for you to start, talk to your doctor before beginning anything new.

A Healthy Snack

Finding fun and healthy snacks the entire family loves can be a chore!  I wanted to share a quick snack that I find super easy to make and everyone in my family enjoys!  I even pack them in my daughter's lunch boxes for school some days!

PB Protein Balls

Now, I know there are several recipes out there for these, but many add unnecessary sugars/honey.  I do not measure anything when I make mine.  I just add things until I get the consistency that I want.  Here is what goes into my PB Balls:

All Natural Peanut Butter (Nothing added)

A scoop of honey, if I had to guess, I'd say about 1-2 Tablespoons for the entire batch.  (I use natural RAW honey.)

Ground Flax See

Chia Seeds

That is my base.  From here, depending on your diet restrictions, beliefs or goals you can add:

*  Chocolate chips (I would recommend buying these in the whole foods section and making sure they are dairy and soy free.)

*  Rolled Oats (If you are not gluten free.)

* Smashed up Chex Squares (For an added crunch.)  - Although this is not something I add because it is a completely processed food, I do have other trainer friends that enjoy this.

That's it!  Mix together in a big bowl, form small balls and refrigerate to keep shape.  Its simple, quick and easy take along with you!

Food! F.O.O.D. Food!

Mom, I'm hungry.  Mom…I am HUNGRY!  Some days my youngest is a broken record.  She is always hungry!  I try to encourage healthy food choices by setting a good example, but that doesn't always sink in.  Kids are notorious for wanting junk food.  I like to indulge my children.  I like to indulge myself too, but lets face it, having processed food in the house is setting yourself and your children for failure in the nutrition department.  I hate to say it, but it's true.  If it's in the cabinet and I am busy or pressed for time,  I will grab it because junk food makes everyone happy in the moment.  But in the end, it makes us crave more and it gets easier and easier to make the wrong choice.  That downward spiral will effect everything from motivation, weight, emotions and bodily functions.

Trying to convince my 9 year old of all of this is hard!  My solution, don't buy it!  Keep it out of the house.  We have a rule in our house, snacks must be clean.  Our conversations normally go something like this:  

"Mom, I am starving."

"You are not starving."
"I want a snack.  I so hungry.  Can I have (imagine any sweet, sugar filled snack a child would suggest)?"
"No."
"What can I have?  I am really hungry."
"Ok.  Would you like me to cut up and apple?  How about some carrots?  I have peanut butter balls."
"Is there anything else?  Pllllease?"

At this point, I simply say no.  If you aren't not hungry for a, b or c, then you aren't that hungry.  Sometimes she caves and eats the healthy choice and other times, she skips her snack.  Either way, I feel like I did my part by having healthy choices and sticking to our rule.  I try to ask myself this same question when I am hungry.  What do I want to eat?  Am I hungry or am I bored.  If I am hungry, a healthy snack usually sounds like just what I need, when I am bored or "craving" something, I grab a glass and fill it with water and move on with my day.  It's that simple.  Try not to give up what your goal is for something that you want right now!  In the end, you will always be happy you went with a healthy choice.  Your body will feel better and it is motivating in conquering one more obstacle that day making you stronger for the next temptation!

Springtime, Playtime!

We had our first break in a long month of winter weather this past weekend!  I was itching to be outside in the sunshine and fresh air.  The bright, warm sun burned all day and I just knew I had to be out in it!  Although, the snow was still slowly melting, my friend and I hit the park!  What??  It's not just for kids!! :)  You can have fun too with these great exercises!

Remember, before beginning any weight work, you must always, and I mean ALWAYS, warm that body up.  Start by walking to the park if it is close, but if you have to drive there, take a few laps (walking/running) around the perimeter of the park to get your body ready for work (or fun, or both).

Equipment:

Swings:

1.  One legged suspended lunge (as shown here).  Be sure to check alignment, that front knee needs to stay behind the big toe!
2.  Planks
3.  Plank Push-up
4.  Knee Tucks




Bars:

ROWS


KNEE UPS

                                                                              PULL UP/CHIN UP

CRUNCHES









Platforms:

DECLINE PUSH-UPS

INCLINE PUSH-UPS

JUMPS

           

CALF RAISES

 

TRICEP DIPS

Because we can...

                                          

MONKEY BARS!!     :D

How are you spending your afternoons?  You should give our fun park-play fitness a try next time you are watching the kiddos!  It's fun and everyone can get involved!  Be sure to do a proper cool down and stretch when you are finished!  This is multi-tasking at it's best!!!

Inspiration

I have had several people ask me recently, "What is your inspiration?"  And to be honest in the answer, this could be a very long post.  I find inspiration in new ways everyday.  Sometimes, it even surprises me where it comes from.  It is hard to pin-point any one thing and my motivation sometimes differs from my actual inspiration.

I have talked about Synergy and adding this Blog and my Facebook Page is another step in balancing my life.  I get inspired by motivating others!  That is my biggest inspiration.  There is nothing in this world like helping someone else achieve their goals.  And what is great is sometimes it can just be tiny small things that I may not be aware of at the time that can be pivotal moments in a person's life.  Other times, it is a concentrated effort to be that cheerleader and guide in a life.  No matter how small or how big the effort is, the reward is the same.  Positivity.  To impact a life in a positive way and encourage and inspire someone to take control of their health is awe-inspiring.

Health has always been a part of my life.  My parents, especially my mother, was always cooking food in the kitchen and making sure every meal she served was balanced.  I can remember hating some of the veggies as a kid that I love today!  My father was always active, his job was very demanding and he had to be fit to be successful and my mother kept herself well.  She lifted weights and was an avid walker my entire childhood.  She played tag, ball, tennis, swam, whatever we wanted, with us all the time.  Having an active mom and those memories are one of my driving forces to be fit, I want that with  my girls too.  I want to give that to other families!

It is so hard sometimes and I know there are so many people out there that can relate to this.  Wonder woman one moment to feeling failure the next.  Together we can be stronger than apart.  We can lift each other up when we are down and help carry the load when it gets too heavy.  Inspiring each other, will keep you inspired.

That is it, in a nutshell.  Like I said, there is so much that is driving me in this endeavor, but to have words to share why, is difficult.  I think I will continue to add little bits of my inspiration as this blog continues.  Maybe it will help you recognize what inspires you!

The Great Juggling Act

Life, the great juggling act...or at least, that is how it seems at times!  Career, husband, children, parents, friends, groceries, cleaning, laundry, dishes, pets and of course, YOU.  Now, I know you are thinking, "yeah right", but synergy won't happen unless you make yourself a priority!

In my last post I asked some important questions of you.  One being, what does synergy look like to you.  Synergy's meaning can be applied to all kinds of areas, but for this post, we are talking life synergy and this is what it means to me:

A balanced life.  That is synergy.  Balancing the priorities of my work and family is a continual effort.  There are days when I just want to curl up in bed and deal with dirty dishes later or sleep just a few extra minutes if the dogs would only push back their morning breakfast and other days my eyes open and I feel like wonder woman.  It is a delicate process at times to keep things balanced.  Pile on all that could be on my plate in any given day and it is tempting to put my needs on the back burner but, and this is a big but that often times keeps me motivated, I know I am a better, employee, trainer, wife, mother and any other hat I wear, if I take care of myself.

I have recently revisited my morning Yoga practice.  Alarm goes off and I get up.  No snooze.  It is too tempting and knowing myself, if I hit snooze, Yoga is going to be off the table because I will be behind and I have breakfast and lunches to prepare and pack.  I have realized that if I hold myself accountable here, I will start my day feeling like I have already tackled my hardest obstacle.  Me.  Things unfold in a much better way when I feel prepared to start my day.  With my 20 minute quick practice, I am centered.  Just a few stolen moments of peace and then the daily rush begins!

Of course, lots of prepping goes into every successful day.  To balance my life I try to stay on point with how I fuel my body (proper nutrition and food choices) and exercise daily.  If my morning practice is all I get in because a meeting comes up or a child forgets a paper and I have to run to school, at least I know I got it in.  Ideally, a noon or evening cardio or weight session is mixed in every day, but I believe in a bit of wiggle room as long as it remains priority.  Don't let one slip turn into a week of mishaps!  Remember, if a day doesn't go as "planned" or anticipated, tomorrow is a new day!  Pick yourself up and brush off the mistakes of the day before because "today, you can only try to be better than you were yesterday"!

Every journey begins with a single step...

I would like to open my blog with a little more about myself.  I am a wife of an amazingly supportive husband that has encouraged me to follow my dreams and with his continued support, that is exactly what I have done.  All my life I have been active.  I played a few sports through grade school, danced through high school and even had a studio of my own for awhile.  When my first beautiful daughter was born, I gave up my studio and life started leading me further away from my personal goals/dreams as I assumed the roll of "Mom".  Three years later, I was blessed with another spitfire, a tiny new baby girl to add to the mix.  My girls are my world!  And now, as they are approaching their teen years, I have realized that I can pursue my goals, and in doing so, demonstrate to them what it is to be a strong, independent and successful woman.  Of course, again, my husband comes to play a role in this because he facilitates open spaces of time for me to work on me.  Running the girls to swim and dance (yes, they are active, like their Momma) and doing his fair share of the daily chores helps keep things moving along and everyone getting in their fun!  With that said, my goal is to have synergy in my life.  A balanced life, so to speak.  

So let's talk about "synergy".  What does it look like to you?  What is your ideal synergy?  I believe synergy starts inside of you, inside yourself.  My favorite quote is "The only person you need to be better than, is the person you were yesterday".  In today's society, as women, we have a lot of pressure, or really, perceived pressure.  To fully accept ourselves, we need to let go of the outside world and focus on self.  Who are you?  Who do you want to be?  What are you doing to achieve that?

I am on this same journey.  It looks different to all of us, so let's start doing what we can, let go of what we can't control and commit to being in charge of US!

syn·er·gy

ˈsinərjē

noun

1. the interaction or cooperation of two or more organizations, substances, or other agents to produce a combined effect greater than the sum of their separate effects.