It's Happening!

I am seeing changes!!  In how my body feels, how I feel.  My mind is clearer, my body feels stronger, healthier.  It is so amazing how food and activity can change your life!  I am always teaching classes and all in with my clients.  I absolutely love my job but sometimes I use up all my energy on others and struggle to fit in time for me or find motivation to move for me!  Well, that is changing!  It is something I sometimes go in and out of; lose focus of my goals, helping others achieve theirs.  But, I am back - and feeling great!  Cant' remember how I ever got to the point of choosing to stop.  It feels so good!  Taking the time, doing the work, feeling AND seeing the benefits in my body.  Physically as well as how my mind feels about my body.  Its time to be a little selfish and put me first.  No before my responsibilities but first in the fact that I am now scheduling my time, just like I would my clients!  Loving life!  How are you doing in your journey?  Do you need to sit-down and revisit that goal you wrote down?  Do you need to adjust it or add to it?  Maybe even define it a bit better.  I was struggling with mine, one that I would have to work for but could also achieve.  It was a simple goal but takes a lot of effort.  Be consistent for one week!  Now I am going to redefine that, having the motivation of accomplishing my week, its time to challenge myself further!!

Sometimes…It's Hard!

Sometimes, fitness, healthy choices, figuring it all out while you are going about what is most likely a very busy life, is hard!  No one ever said it would be easy!  In fact, if it was easy, then we wouldn't need help, encouragement, support!  I know I need it.  Some days, more than others but as a general rule, at least once a week I have to be reminded about my priorities.  Whether it is taking a deep breathe and realizing I am not wonder woman and breaking things off into tiny lists so I can have the validation of progress or my husband saying, "you got this, how can I help".  No matter what the little reminder is, without it, I know I wouldn't be as motivated or committed as I am.

We all fall, but I am sure you have heard the old adage, it's not how hard you fall but how fast you get up!  Well that is where I am.  I am up, I have brushed myself off, and I am ready to focus my efforts to achieve improvements.  I am really great at maintaining, however, sometimes I need a push to actually progress.

The push I am talking about is why I do this blog.  These little blurbs, ideas, suggestions…whatever you want to call them, is about trying to motivate YOU.  I am far from perfect and trust me, I am a champ at not stepping off the cliff but sometimes jumping!  We all do it.  So when you read my blog, just know, I am not projecting to you a life without hiccups of my own.  I want each and everyone of you to know, this journey is also mine, and I struggle with the constant check and balance of life just as you do.  So I just want to say, yes, it is hard!  But, chin up!  Keep plugging along and take the opportunities that present themselves and try to stay strong!

Hydration

Dehydration is no joke!  It is amazing how many of us walk around not properly hydrated, dare I say, even slightly dehydrated, if not very dehydrated.  Dehydration is the loss of water from the body and depletion of electrolyte levels (sodium and potassium).  Even being a teeny weeny bit dehydrated, your body will begin to slow down the elimination of water.  The restriction of fluid causes the body to retain water.  We all know how this feels…and looks!   Did you know, by the time you actually feel thirsty, you are already dehydrated!

Do you ever step on the scale in the morning and then again in the afternoon?  Do the number vary greatly?  The average person looses 2.5 percent of total body water each day.  If you add exercise to that or even some yard work, you will have a greater deficit.

It is recommended that every person drinks 16 ounces of water per pound during strenuous exercise.  Yes, PER pound!  Other drinks, like juice, soft drinks (anything sugary) actually increases your need form more water.

A great way to average how much water YOU should be drinking is as follows:

0.6 times your weight if you are a jogger or do light fitness.
0.7 times your weight if you do moderate training (3 x's per week).
0.8 times your weight if you do moderate daily weight training or aerobic training.
0.9 times your weight if you do heavy weight training daily.

Goal Setting and Achieving

We all have ideas on what we want, what we desire, what we dream of achieving.  The question is, how do we turn those dreams into goals?  I have a six-step plan I use for goal setting/achieving and I am going to share it with you!

*  A goal must be well defined.  It makes them more attainable.
*  A goal must be stated in writing.  We are all super busy and without a written goal, placed somewhere (say, the fridge) to be see on a daily basis, it is easy to push aside or forget what we are working towards.
*  A goal must be stated in the positive.  Stating a goal in a positive way makes it an affirmation.  Our minds don't understand negatives.  Saying…"I am not going to eat chocolate computes as, I will eat chocolate."  Instead, try, I will make healthy choices when snacking.
*  A goal must have a deadline for its completion.  In order to stay focused on want we want to accomplish, we need a deadline to keep a sense of urgency, to push us to stay on track.
*  A goal must have sincere emotional appeal.  An emotional appeal adds to the motivation and sense of urgency.  Goals must be prioritized and distinction must be made between a wish and an important objective.
*  A goal must be difficult, yet realistic.  Set goals in a sustained concentrated effort that way the confidence will be there that it can be achieved.

That's it!  That is the list to start reaching your goals.  Try it out and let me know what you think!

Rainy Day Fun

Spring has sprung and how great it is!  Along with the sunny weather comes the rain.  April showers will bring May flowers!  I love flowers and I am so excited to see all of the trees blooming.  Soon we will have roses in our back yard.  My favorite!  But, those pesky showers can make energy levels drop!  Have you ever noticed how a gloomy day can make you feel groggy?  They certainly do me.  It also makes my kids restless.

Stuck in school all day long, without outside recess or a break from the four walls, we can all get a little edgy.  I am not a big advocate of electronics.  Well, I am, but not when it comes to watching the kids sit on their rumps and stare at a screen for hours!!  That being said, I like to come up with fun things we can do inside!

Other than picking up the house or doing some cleaning - things my kids run from - inside can limit the possibilities of being active.  I am a huge fan of Pilates, it is one of my favorite classes to teach.  Sometimes during a long rainy day, the girls and I unroll our mats and get some great stretching, strengthening and core work in.  They usually take a little encouragement but give in after my incessant nagging (hey, I learned it from them).  We are also huge fans of Yoga!  Either one can change my energy and mood and make my day brighter.

Games!  Although not physically active, usually, we do quite enjoy sitting around the table and playing games together.  Its like stealing a little piece of time from what is otherwise a very hectic routine.

What do you do when you are stuck inside all day?  Try to think of something active either mentally or physically.  Daily stimulation is so important to our overall health!

My Favorite Snack

I have to admit…I have a favorite snack!  Do you?  I eat one everyday with my cup of coffee at 10:00 while I am sitting at my desk.  It's my mid-morning mini break.  Seems silly, sort of.  I try to be pretty scheduled with everything.  And no, I am not a control freak, I just like "order".  It is truly a benefit when it comes to fueling my body, however.  Eating at consistent times throughout each day helps keep your body on point and running properly.

LaraBars!  They are delicious!  Although my kiddos are not a fan, having a relatively clean diet of my own, they taste fabulous to me!  I will admit, the texture could throw you off a bit, but not me.  They are the best little snack ever!  I only buy the ones that don't add cane sugar.  My favorite is the Cherry Pie flavor!!  It is dried fruit and nuts ground and smashed together for a fabulous explosion of flavor in your mouth!  It is healthy, great fuel for your body and a tiny piece of happiness in a busy morning schedule.  I eat a snack size one - 90 calories!  Add a little natural protein to my coffee and I have fuel until lunch.

What is your favorite snack?  Share with me your healthy treats, after all, I am still switching up my afternoon snack and always looking for something tasty to try!

We are well into the month of April, already!  Why does time move so quickly!  One day turns into two and then before you know it, its been a month!  Summer is coming.  Spring is in full swing.  It is time to get out there and enjoy your fitness under the great big blue sky.  There are so many options out there.  Go for a bike ride with the family.  Play soccer in the back yard with the kids.  The possibilities are endless.  You can look back in my blog and see a great park workout if you are spending time with the kiddos. 

Resistance training needs to be a priority in your fitness!!  Cardio is great for heart health but you NEED to boost that lean muscle in your body!  Women will not bulk, don't worry about that!  Incorporate a weight regimen into your routine!!

Sometimes it is hard to be consistent.  Every one struggles from time to time.  Even me!  My last post was a great workout.  I wanted to take the time to encourage you to keep it up!  It is worth every bit of struggle.  Make yourself a priority!  You have heard the old adage…bosses don't cancel!  Plan your exercise time like a meeting.  It happens no matter what.  One of my friends always says, "the time will pass anyways", yes, there are a million and one things to do, but you are important.  Make it happen!  This past weekend was a holiday, sometimes we loose focus or over indulge.  This is a new week!  Get back on that saddle and stay strong!!!

Body Resistance Training

As promised!  Here is a great beginning program to introduce YOU to resistance exercises using just your body!  No props needed!!  Do this 2 times a week and you will be so happy with the strength you begin to notice in your body!!  Enjoy!!  

1. Inchworm (5)

Stand up tall with the legs straight, and do like Lil’ Jon and let those fingertips hit the floor. Keeping the legs straight (but do NOT lock the knees), slowly lower the torso toward the floor, and then walk the hands forward. Once in a push-up position, start taking tiny steps so the feet meet the hands. Do 5 reps.

2. Mountain Climber (20 ea leg)

Starting on your hands and knees, bring the left foot forward directly under the chest while straightening the right leg. Keeping the hands on the ground and core tight, jump and switch legs. The left leg should now be extended behind the body with the right knee forward. Keep that belly-button pulling into the spine!!  Always protect that lower back!!

3. Burpees (10)

One of the most effective full-body exercises around, this one starts out in a low squat position with hands on the floor. Next, kick the feet back to a push-up position, complete one push-up, then immediately return the feet to the squat position. Leap up as high as possible before squatting and moving back into the push-up portion of the show.  This exercise can be down minus the actual push-up.  You can jump back into that push-up/plank position and then back into the squat position.

4. Wall Sit

Who needs a chair when there’s a wall? Slowly slide your back down a wall until the thighs are parallel to the ground. Make sure the knees are directly above the ankles and keep the back straight (the knee should always stay behind the big toe). Go for 60 seconds per set (or however long it takes to turn those legs to jelly). Want to intensify the challenge? Add some bicep curls.

5. Lunge (20 ea leg)

Stand with the hands on the hips and feet hip-width apart. Step the right leg forward and slowly lower your body until the right knee is close to or touching the floor and bent at least 90 degrees (keeping that front knee behind the big toe). Return to the starting position and repeat with the left leg. Try stepping back into the lunge for a different variation.

6. Squat (30)

Stand with the feet parallel or turned out 15 degrees—whatever is most comfortable. Slowly start to crouch by bending the hips and knees until the thighs are at least parallel to the floor. Make sure the heels do not rise off the floor (keeping the weight in the heels and the knee behind the big toe). Press through the heels to return to a standing position and squeeze that bum!

7. Calf Raise (50)

From a standing position, slowly rise up on the toes, keeping the knees straight and heels off the floor. Hold briefly, then come back down. Repeat. Try standing on something elevated (like a step) to achieve a wider range of motion.

8. Standard Push-Up (10)

There’s a reason this one’s a classic. With hands shoulder-width apart, keep the feet flexed at hip distance, and tighten the core. Bend the elbows until the chest reaches the ground, and then push back up (make sure to keep the elbows tucked close to the body). That’s one!

9. Superman (10)

Who's stronger than Superman? Lie face down with arms and legs extended. Keeping the torso as still as possible, simultaneously raise the arms and legs to form a small curve in the body.  It's a bird, it's a plane…it's superYOU!

10. Triceps Dip (15)

Get seated near a step or bench (couch, chair). Sit on the floor with knees slightly bent, and grab the edge of the elevated surface and straighten the arms. Bend them to a 90-degree angle, and straighten again while the heels push towards the floor. For some extra fire, reach the right arm out while lifting the left leg.

11. Shoulder Stabilization Series (I, Y, T, W O) (10 times through)

OK, it may look crazy, but it is worth it! Lie down on your stomach with arms extended overhead and palms facing each other. Move the arms into each letter formation. (Gimme an I, gimme a Y... you know what to do!).

12. Russian Twist (30 touches)

Sit on the floor with knees bent and feet together, lifted a few inches off the floor. With the back at a 45-degree angle from the ground, move the arms from one side to another in a twisting motion. Here, slow and steady wins the race: The slower the twist, the deeper the burn. Feel like a fitness czar yet?  Keep that belly button pulling into the spine!!!

13. Crunch (30)

As in, abs, not chips!!  Remember form is key. Lie on your back with the knees bent and feet flat on the floor. With hands behind the head, bring the chin to chest and peel the head and shoulders off the mat while engaging the core (belly-button to spine, spine to floor). Continue curling up until the upper back is off the mat. Hold briefly, then lower the torso back toward the mat slowly.  Remember to exhale on the up and inhale on the return to the floor.

14. Shoulder Bridge (10 ea)

Lie on your back with the knees bent and feet flat, hip-width apart. Place arms at your side and lift up the spine and hips. Only the head, feet, arms, and shoulders should be on the ground. Then lift one leg upwards, keeping the core tight. Slowly bring the leg back down, then lift back up. Try to do 10 reps per leg, then bring the knee in place and spine back on the floor.

REPEAT 2-3 x's all the way through,  twice a week.  You've got this!  Give it a try and let me know what you think!!!