Diversity In Training

Earlier this week I talked about HIIT (high-intensity interval training) and how it can improve your fitness and help you blast past a plateau.  Diversity in training is much the same.  Again, our bodies adapt to the demands placed on them.  Swimming everyday for cardio is awesome for your heart and lungs but again, if done every day for several months, your body will become accustom to that specific exercise.  Now, take someone who swims and tell them to pound the pavement and run a few miles…it is quite astounding how their body will respond.  Although cardio health does jump from one form of exercise to another, muscle condition does not.  Swimming is an amazing exercise, causing no strict resistance, it safe for most people, running, not so much.  However, for this example, I am comparing the two for muscle use.

A swimmer would have a hard time keeping up with a runner and vice versa.  That is the specificity of training.  Your body becomes complacent when it is called upon to do the same activity over and over again.  Change it up.  Challenge yourself in new ways.  You will be amazed at how your body will respond!

HIIT

HIIT = High Intensity Interval Training

Have you been on point and working hard?  Do you ever wonder how to push past the plateau?  Our bodies adapt to our training.  Remember when things used to be so hard.  Like, getting through only 30 minutes of exercise and feeling drained?  After a while, doing the same things, our bodies begin to adapt and then those same exercises stop having a progressive effect on our
health and physique.  Sure, activity is always good.  MOVE people.  But beyond that, training needs to continue to challenge you, your body and your mind.  If it doesn't challenge you, it doesn't change you (health or body).

HIIT is an awesome way to blast past those plateaus!  Bumping up the intensity levels in intervals, whether that be Tabatas or circuits, switching things up and pushing past comfort for short burst really revs up your metabolism and elevates the demand you put on your body.

Hight Intensity INTERVAL Training 20-30 minutes a few times a week will really help you push past that spot you can get stuck in.  Try it.  It's hard, but, it's worth it!!

Lift Heavy

Do you ever wonder about reps, sets, weights and what it all means?  Sometimes it is hard to make sense of it all.  When faced with questions about how much to lift, how often, how many times…we can get a little frazzled.  No worries!  Let me spell it out for you!

Lift Heavy!  Lean muscle burns fat!!!  Mean can bulk, women will tone and build strength.  Baring supplements/additives aside (as in, don't take testosterone), a woman's body does not have the hormones it would require to actually bulk muscle.  With that knowledge, here is how you should lift…

5-8
Reps Muscle Building-Growth
This means, heavy weight, last rep being all-out effort of the muscle to move the weight.

10-12 reps Muscle Building-Toning
This means still a heavy weight, last two reps should take a great deal of effort and if you can lift two more reps past 12, you need to increase your weight!  It's not enough to challenge that muscle.

15+ reps Muscle Endurance
This means lighter weight to lift more times to build up your muscle's endurance…think distance running.

That's it in a nutshell!  Happy lifting.  And remember, lift heavy, your body will thank you for it!!

Haunted By Numbers...

What is our obsession with weight?  Do you know someone that is driven by the number they see on the scale?  Is that person you?  What does that number really tell us about our health?  What does it say about our body?  What really does that number mean?

Think about it.  Your body is made up of skin, organs, muscle, fat, bones, liquid.  The scale tells you how much you weigh as a whole.  It cannot tell you how healthy your heart and lungs are.  It can not tell you how strong your muscles are.  It cannot even tell you how much blood volume you have.  The weight shown the scale doesn't reflect anything about your fitness.  It is a number.  Unfortunately, that number haunts many people.

I challenge you, throw the scale away.  If you can't bear to pitch it all together, put that darn thing in a closet and don't step on it for 30 days.  Are you up for the challenge???

Now that the scale has found its rightful place (locked in a closet somewhere and forgotten), I challenge you to listen to your body.  What is it telling you?  How are your clothes fitting?  How do you feel?  Do you have energy?  Can you run around the yard with the kids or walk your dog and feel invigorated, rather than exhausted?  Start listening to what your body is telling you and forget about the rest!

We are more than just a number.   Our body is constantly checking itself and assessing our needs.  Tune in to YOU and begin shaping your life around that, not a number!!!

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.

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!!!

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.

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!

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.