5 Minute Abs!

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You’re no longer dreaming of a white Christmas and instead envision six-pack abs. You’ve moved on from the holiday madness and are perhaps planning your tropical vacation where you will be in the best shape of your life! You’re reading up on diets and nutrition, meal-planning tips, beginner workouts and more. You’ve added the Rocky soundtrack to your gym playlist. You’re ready to do it right this year. And you can!

Abdominal exercises don’t require additional equipment beyond your own body weight. Training your entire core will serve you well for your life in anything you do, so don’t neglect your back by only doing crunches and sit-ups. You’ll get more out of your workout by doing some simple exercises that burn out your abs but also hit your entire core.

Add to your routine or if you are short on time and just want to hit your midsection hard, here is a great place to start. And, if a minute of each of these seems just out of the question at this point for you, then start wherever you are and work your way up. You will get better with consistency as long as you push yourself.

So, here is your 5 minute ab routine that will leave your abs screaming (and have you coming back for more!)…

1) 1 minute sliding plankjacks

2) 1 minute supine bicycle

3) 1 minute Russian twist

4) 1 minute tummy tucks

5) 1 minute plank

A quick word of advice…don’t compromise your form just to get to a certain time. Focus on your form and doing the exercise correctly to avoid injury and to ensure you are working the muscles the way these exercises are intended to work them.

Now, it’s time to put this into action! No need to wait until tomorrow to start. It’s only five minutes, so dedicate that time to getting started now. You’ve got this.

Here’s to YOUR health!

Are You Wasting Time At The Gym?

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Time. Probably our most precious commodity. You have committed your time to come to the gym, get in your workout, and get back home. Here’s the deal… You don’t have to spend hours or even AN hour at the gym each day to get results! Let me say that again, YOU DON’T HAVE TO SPEND HOURS AT THE GYM TO GET RESULTS. Yay! That is cause for celebration already! The key here is consistency and time-efficient workouts. If you are making this a new part of your every day, for the average person seeking general health and fitness goals (this means you’re not a professional athlete or training for a bodybuilding competition), then it is possible to get in and out in thirty minutes each day! But, you must use your time wisely. Remember, it’s the quality of your time, not just the quantity of time. Here are some tips to help you make the best use of your time at the gym!

1) Have A Plan

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Distractions are inevitable. Our minds race with endless to-do lists and errands. There are hundreds of reasons you can think of to talk yourself out of a trip to the gym. But, because you have resolved to make this year different, those excuses don’t matter. They aren’t part of your new fitness vision.

Having a plan in place before you even head to the gym will ensure that you don’t spend time wondering around aimlessly trying to think of what type of workout you want to do. Write it down. Then, get in and get out!

2) Less Chatting, More Lifting

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There are always people at the gym that come more for the social hour than for business. You aren’t one of those people. To accomplish your goals, you need to be focused, so consider ways that you will remain focused during your trips to the gym. Maybe you find that you aren’t interrupted as much if you wear some headphones. If you run into a friend, continue with your workout rather than stopping while you visit. It can be a huge time drain if you’re not really careful. Before you know it, your thirty minute trip to the gym has become an hour and you haven’t even gotten past your warm-up!

3) Simplify Your Workouts

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Are you, perhaps, spending too much time with isolation exercises rather than those exercises that work multiple muscle groups at the same time? Don’t get me wrong. There is absolutely nothing wrong with isolation exercises, but if you need to get the most bang for your buck, then stick with the exercises that work more than one muscle group at a time. This means, for example, rather than spending time doing bicep curls, do a back exercise that will not only work your back muscles but will also hit your biceps as well. Or, maybe while you are doing some lunges, you curl at the same time.

4) Combine Cardio With Weight Training

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If you are seeking time-efficiency, then you need to keep your pace going strong throughout your workout. Since we all need cardiovascular training, including it in the middle of your strength training routine, is brilliant! Grab a jump rope. Throw some burpees at the end of a circuit. Do some mountain climbers and/or jumping jacks. You may not always have time time to spend thirty minutes on a treadmill and then hit the weights. In fact, since you are reading this, you probably don’t have time for that. Give this a try to add cardio and variety to your workouts.

There are lots of ways to make the best use of your time at the gym. If you need more help in coming up with a game plan that is specific for you, then certainly seek out a local trainer to help you with this. My main point in writing this is to encourage you and to help you understand that you don’t have to spend tons of time at the gym to still get results. In the fast pace of everyday life, your health and fitness needs to be a high priority, so if you are truly dedicating yourself to a healthier you this year, then go into it with a game plan and find ways to make the best possible use of your time during that trip to the gym so you will know that it is time well spent.

***As a bonus, here is a quick workout that will kick up your heart rate and get those muscles burning as well! (Increase weight, reps, or number of times through the circuit to make this as challenging as you need it.)

(Complete circuit-style 3 times through)
1. Jumping Jacks – 1 minute
2. Pushups – 12-15 reps (modify depending on your fitness level)
3. Lunges w/ bicep curls – 12-15 reps/leg
4. Seated Row – 12-15 reps (Substitute bent over rows if machine isn’t available)
5. Plank – 1 minute
6. Supine Bicycle – 1 minute
7. Glute Bridges – 20 reps

Here’s to YOUR health!

Your New Go-To Workout…When You Don’t Have Time To Work out!

“I just don’t have time!”

This is a phrase I hear quite often. It’s true. It seems like life goes spinning out of control so quickly. Our minutes and hours flash before our eyes and boom, another day comes to a close.

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We’ve talked about how preparation is the key to success in any endeavor, and your health and fitness is no exception. But there are times when we plan and plan and plan, and well, LIFE HAPPENS. There are emergencies, interruptions in our well-thought plans, hiccups along the path of good intentions. A last minute call from the school, a presentation due at work, meetings added to our calendars, traffic holds us up, our families need us, our friends need us…I could go on and on. This is life. And if we choose to, we can easily give up and exclaim, “I just don’t have time!”.

But since you’re taking the time to read this message of encouragement, you must be seeking a change, or at least some motivation and have determined that this time will be different. And you may have said that many times before. What you need to engrain in your mind is that life WILL HAPPEN, and we can choose to walk away and make excuses, or we can choose to find a way to make this work…FOR our families and FOR OURSELVES.

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Perhaps it’s time to simplify. Do you find that if you can’t find an hour to workout that you just don’t bother? I have found myself guilty of this at times. I really want to be able to take my time at the gym, but realistically, I’ve found that doesn’t always happen. I’m at the gym all day….training everyone else, and sometimes neglecting myself!

Today, I want to provide you with a workout that is customizable for anywhere from ten minutes to however long you may have! This workout will be a full body workout with a little cardio in the mix to keep your heart rate up as well.

And because time is precious, and I’m writing about the lack of time, I’ll keep this post short and to the point!

Here is your go-to workout for this oh-so-busy holiday season, because we all need a workout that doesn’t require hours at the gym (or at home for that matter). Especially this time of year when we are running in a thousand different directions with family gatherings and shopping trips, a workout like this is just what the doctor ordered. Or in this case, just what the trainer ordered!

5 Burpees
10 Bent Over Rows (use dumbbells or omit if you don’t have access to weights)
15 Pushups (modify if necessary depending on your fitness level)
20 Standing Donkey Kicks (per leg)
25 Glute Bridges
30 second Side Plank (30 seconds per side)
40 Mountain Climbers
50 Supine Bicycles
60 second Plank

Circuit through this as many times as your time allows! 10 minutes, 20 minutes, 30 minutes! Try to do this every other day for the next couple of weeks and track to see how you improve over time. Remember that even when we feel that we don’t have the time, if we can make the decision to simply take 10 minutes to workout, it can make all the difference. And it’s true you’ll only regret the workout you didn’t do.

Here’s to YOUR health!

Take Back YOUR Life! What will make 2019 different for you?

Does the idea of goal-setting bore you to tears? Or does it just seem daunting because you’ve done it before and it didn’t work like you thought it should? And beyond just setting your goals, the steps toward their achievement is paramount. AND, beyond that, what will push you to keep moving forward even when frustration sets in or you plateau? Because it’s really this that will be the “make or break” for you, right? You have to have that action plan in place to get you through these valleys in order to find success and crush those goals.

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I work with clients of all ages, shapes and sizes. Each of these individuals trusts me to guide them on the path to a fit life, a healthier life. If they each don’t put in their share of work outside of seeing me, the results will be minimal. We have to find what works for each of us. Goal-setting is an individual process. And it may be something you’ll spend some time trying to get right, and that’s okay. But don’t stick with a process that isn’t working just because you read about it or heard it worked for a friend. Do it for yourself and find what you can live with long-term.

I love analogies. Sometimes you’ll hear a really good one that just makes you say “ah-ha!”. This week, I heard a brilliant one that is applicable for all of us. If we look at our lives and only picture the work that needs to be done to fully complete ourselves, it can be overwhelming, much like the process of building a house. Day after day, contractors are in and out working on the house. Some days, it looks like a lot has been done! Other days, it looks like nothing was done…but it’s not because nothing was done. It’s just that we can’t always see it when the electrical wires are run or some drywall gets hung, especially from the outside. But those pieces that go into building a house are just as important and little by little the house goes up! Each day is another day closer to the completion of the house. So this is the way we need to see ourselves. Physically, mentally, spiritually…each day, we work to make a little more progress to a better self. Others may not always see the progress. In fact, some days we may not see the progress or even feel it, but it’s there as long as we keep “fighting the good fight” and striving to keep pushing ahead. Never, ever give up!

What goals have you set for yourself for 2019? Are they truly achievable? Are you setting both short-term and long-term goals? What about steps toward the realistic completion of those goals? How about little rewards along the way? That always helps! If I have a goal I’ve really worked hard toward, beyond just the feeling of pride I have that I actually made it, a new pair of running shoes is pretty awesome too…or a new shirt to workout in. And don’t set some extreme challenge that you know in your heart won’t work for you! Think of the steps each day toward bettering yourself, because when the new and fuzzy wears off of your shiny new resolution, it’s the day to day grind that you’ll push through that will enable you to find success! Congratulations in advance!

Here’s to YOUR health!

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11 Items That Need To Be On Your Home Gym Wish List!

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The holiday season is now in full force. Thanksgiving has come and gone and so have the leftovers. If you haven’t already started to think about goals for the upcoming year, now is the time to start! As we’ve discussed, goals are great, but if you have goals without a plan, it’s likely that you’ll still be searching for success this time next year. But this post isn’t intended for an in-depth discussion on goals. More on that in a future post! While you are pondering your wish list this month, it can be overwhelming if you’re looking into just basic fitness equipment. The fitness industry is HUGE. Everyone is searching for that perfect thing that will promise to whip them into shape. Keep in mind that this huge fitness industry can also be full of some really gimmicky…um, well… “junk”. I’ve found that, although there are some big-ticket items that would be awesome for a home gym if you have the space and the cash (treadmill, cable machines…), most of the time, you really don’t need a whole lot of fancy equipment to make great gains in your fitness! And, luckily, you don’t need thousands of dollars either. Yay!

If you are like many people who have a gym membership, you probably also have some equipment at home just for those days when you have very little time but want to get in a workout. Body weight training along with some other exercises that incorporate the use of some basic equipment will get you a long way! I’m going to share with you the basic home gym equipment that you’ll want to invest in that won’t break the bank!

Some of these items you’ll want to have right away while others can remain on your wish list, so don’t feel like you have to run and buy all this up front. And there are many, many exercises that require no equipment, so don’t let the lack of equipment be an excuse to wait to start your fitness regimen. Links can be found in each heading for an example of the item on Amazon. (Of course, do your research and shop around for what you like. These are just some items that I found.)

1) Exercise Ball

Generally used for core training, these come in multiple sizes depending on the intended use. But they can also be used for balance training, some really challenging leg work, and to enhance the difficulty of some traditional exercises (dips, for example, if you normally have your feet on the floor for chair dips or dips off of a bench, putting your legs on a stability ball will up the difficulty level).

2) Dumbbells

You don’t need a whole set to start with. Depending on your fitness level, you may be fine starting with a set of fives and a set of tens. You can purchase more as you get stronger!

3) Yoga Mat

Not just for Yoga! Use to cushion when you are doing that awesome core strengthening! Choose from a variety of colors and thicknesses.

4) Furniture Gliders

There are some gliders that are sold in the fitness industry that are specifically for fitness use, but if you are trying to really keep your cost down, furniture gliders are perfect if you’re on a carpeted surface, and towels or paper plates do the trick for a hard surface. Actually, the ones in the above link come with “socks” that are for hard surfaces. Sliding exercises add a whole new dynamic to your routine and can even combine strength and cardio in one exercise.

5) Resistance Bands

These take up almost zero space and you can take them anywhere. Great for all ages and fitness abilities, they can make basic exercises more challenging and enable you to work specific muscle groups as well. Again, the ones I’ve linked are just the ones that I use, but there are lots of options out there to choose from.

6) Jump Rope

Looking to get that heart rate up in your routine to spice things up? Complete a couple minutes of jump rope between sets!

7) Pull up Bar

Maybe not the first thing you want to go out and grab especially for the beginners, but even hanging on a bar helps with grip strengthening and stretching, so this piece of equipment definitely has it’s place. As you gain strength, you can begin by doing a flexed arm hang working your way up to more advanced moves. The one that I have linked here installs in a doorway, but you can also find for a wall mount or a tower if you have the space.

8) Simple Weight Bench

I prefer a bench that will incline and decline. This, too, is one of those items that certainly isn’t a must-have right away. You can do most exercises from the floor or a chair, but eventually you may want to find a basic weight bench to add some variety by utilizing the incline/decline.

9) Kettlebell(s)

I love throwing a kettlebell exercise into a workout. Figure 8’s burn those legs while working your core, and woodchoppers just feel more natural with a kettlebell than with a dumbbell.

10) Medicine Balls

Again, definitely not something you have to feel like you need right away, but a great addition to your home gym especially for core training.

11) Bosu Balance Trainer

A more expensive piece of equipment, this will set you back by around $100. But I included it on this list because there are so many things you can do with it! And, balance training is great for any age, because it will serve you well your whole life.

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Having some basic equipment at home (even if you don’t have much space) is ideal for those times when you can’t seem to make it to the gym and you want something a little more than body weight exercise. And this is the perfect time of year to start thinking about your goals for the new year and creating your wish list. These are pieces of equipment that you will use for years to come, so it is certainly money well spent! Happy shopping!

Here’s to YOUR health!

10 Minute “Rise-n-Shine” Full Body Circuit!

With the holiday season upon us in full force, (seriously, on Halloween, there was an enormous inflatable Christmas tree at the Wal-Mart entrance next to their newly discounted pumpkins!), I wanted to share a “quicky” workout for you to kick off your Thanksgiving Day (or any other morning for that matter)!

You wake up. It’s Thanksgiving morning. The plan is to hit the ground running (probably not an actual jog, but more like running around the house) getting kids ready, food ready, etc. to travel to wherever your destination may be. It may be that you’re staying home hosting this dinner. Either way, this will still be applicable to anyone and everyone!

Take an extra 10 minutes to get in a workout, and you’ll feel so much better…especially on a day when you plan to take in, perhaps, a few extra calories. (If you didn’t already catch it, check my post last week “Healthy Swaps! Your Thanksgiving Survival Guide” for some tips!) And since this is a day where we are to pause and reflect on all that we are thankful for, take this time to also count your blessings. I can’t think of a better way to start the day!

This workout is customizable for the time that you have. Circuit through the exercises below once and then make it a goal to repeat a couple more times, resting for one minute between circuits. Complete in ten minutes, twenty minutes, etc. just depending on how many times you choose to repeat!

Here’s to this past year and memories we’ve made. Here’s to the new year and adventures that await. Here’s to family and friends. Here’s to the failures that made us stronger, and here’s to the successes that reminded us we could do it.

And here’s to YOUR health!

1 min sliding mountain climbers10 Pushups20 squat jacks15 Dips20 Standing Donkey Kicks (per leg)12 Renegade Rows (per arm)30 Tummy Tucks

5 Things to Look for in Finding the Right Personal Trainer for YOU

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You’re finally ready! You’ve tried and tried on your own and haven’t seemed to quite get where you want to be in your fitness journey. You’ve researched and you’ve YouTubed and you’ve browsed pins. You’ve found that you’re discouraged and…well…stuck in somewhat of a rut. What to do? You’ve come up with a brilliant idea! You’ll hire a personal trainer and the stars will finally align and pounds will simply melt off. Right? Maybe? This is a huge decision and will certainly require lots of work on your part…and on your trainer’s part! Let’s take a few moments to talk about how you will find the perfect trainer-trainee match, because this will be a relationship like none other. You will trust him/her. You will love him/her. You will hate him/her. You will share life with this person and you may even build a friendship. But above all, you will team up to accomplish your fitness goals, so this dynamic needs to be strong.

My advice to you is don’t go out and just pick the first person you come across when you Google “personal trainer”. Each trainer has his or her own style and each one will have strengths as well as weaknesses. This relationship should be one that you enjoy. It needs to be someone you can learn to trust and work with since it’s someone you’ll be spending time with weekly, and likely, more than just once per week. And it has to be someone who will keep you safe as you train, because there are some risks that go along with beginning a new fitness regimen.

A personal trainer can help you in whatever stage of your journey you are in. Maybe you’ve never worked out a day in your life. Your trainer can help you through the basics. Maybe you’re experienced in the gym or you’re an athlete training for the next competition. A trainer can work with you to specifically meet the goals you are trying to accomplish. Whatever your reasons and whatever stage you are in, you are in control, and if you are considering hiring a personal trainer, make sure they meet the criteria that is needed to get you where you want to be safely and effectively.

Here are some things to consider when you begin your search…

1) Do they have the credentials?

This may not sound like a big deal, but it’s huge. There are loads of certifications out there that anyone can snag by a quick trip online with a credit card. Appropriate certifications require extensive training and testing to acquire the coveted title of “Certified Personal Trainer”. (And while I’m at it, the same goes for if you are searching for a nutritionist or dietician.)

Here are some big names to look for in the world of personal training that are highly respected…

1) American College of Sports Medicine (ACSM)
2) American Council on Exercise (ACE)
3) National Strength and Conditioning Association (NSCA)
4) National Academy of Sports Medicine (NASM)
5) International Sports Sciences Association (ISSA)

2) Are they CPR certified?

All the certifications I listed above required a hands-on CPR/AED certification that is current. It just makes sense. In this industry, a certification like this is essential anyway just to keep basic safety at the forefront.

Seems like a no-brainer, and if you’ve already sought out someone with one of the certifications listed above, then you’re covered. But basic safety is always at the front of my mind as a trainer, and this is an easy step I can take to make sure I am ready in case of an emergency. Plan for the best and prepare for the worst.

3) Do they customize?

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Not only are individual goals unique, but the individuals themselves are unique. What works for one person, may not work for the next and vice versa. It’s easy to churn out workouts that you’ve looked up online and copied, but it’s a whole different story to actually spend time customizing for a specific person.

In addition, your trainer needs to accommodate your life. If you woke up with a stiff neck, or you tripped and busted your knee in your driveway, your trainer needs to be able to restructure your workout accordingly and sometimes on the fly if a certain exercise just isn’t working for you or causes discomfort. Let me clarify. Some discomfort is okay and even expected (and we like it!), but know the difference between good and bad pain. Good pain is the kind where your muscles fatigue and it’s uncomfortable because it’s tiring and exhausting. That’s okay! And, that’s where the good stuff happens! Bad pain is a sudden twinge or sharp pain. This is the kind of pain in which an exercise needs to stop immediately. Your trainer needs to have ongoing conversation with you to be sure you understand the difference. Great communication in this relationship is essential.

4) What is their experience?

As in any other career or hobby, experience breeds knowledge. We each learn from past experiences. New trainers will bring with them personal experiences and fresh-from-the-books knowledge. Veteran trainers will bring personal experiences and the experiences of working with potentially hundreds of clients before you.

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Through the years, I’ve grown as a trainer, and I’ve learned so much from the people I’ve had the pleasure to work with. I’ve worked with several pregnancies, post-physical therapy clients, clients just coming back from back surgeries or knee replacements. I’ve worked with teenagers training for their high school sport to improve speed and improve their vertical jump. I’ve worked with those moving on from high school sports into the world of college athletics. I’ve worked with the elderly and everyone in between. From these, I’ve learned and it’s made me a better trainer.

But I was also new once too, and you can learn a lot from a brand new trainer as well. Just be sure the credentials are there, and make sure you are completely comfortable with each other throughout this journey. And, don’t be afraid to speak up. You know your body best, and as I mentioned before, communication is key!

5) Who are their clients?

Know anyone they train? Gotten any referrals? Stalked them online? Treat this like a job interview and check out their profile online. See if you can schedule a consultation with them. I feel like the consultation/assessment time is not only a chance to discuss goals and get measurements, but it’s also a chance to really get to know each other and get a feel for what a client expects. In order for me to customize workouts, this time together is extremely helpful, and I’ve found that it sets people at ease as well.

So, are you ready to take that next step? Typically, with the year coming to a close, this is a good time to start doing some homework if this is something you are considering. Don’t wait until the first of the year when gym traffic is at an all-time high and it’s likely that most trainer’s schedules are jam packed with new clients.

Take some time to do this right and the results will show if you are both willing to do the work. Chase after your fit, and your trainer will push you to get there.

Here’s to YOUR health!

Strong

Take Back Your Health Starting With These 5 Simple Steps!

For many people, okay probably MOST people, change is just plain hard. We get into routines and habits, stuck in ruts. The days, weeks, months and then years pass. We find ourselves saying things like “I’ll start next week” or “Tomorrow won’t be as busy. I’ll start then”. Or you finally make the decision to do it right this time and blow it eating garbage out of the nearest vending machine, and frustration overtakes what you know to be right. Thoughts like “Well, I’ve already screwed up. I might as well just call this whole day a loss” enter our minds. After trying time and time again, the end of yet another year rolls around and well, it’s the holiday season, so “Might as well just start after the first of the year” or “There’s too much temptation, and it’s just too hard” is what we think to ourselves or often say out loud to our friends who often agree with us and encourage us to make a New Year’s Resolution and start then. Next year will be different. Next year will be better. Next year….

We know it doesn’t make sense. We know it’s not rational to think like this, but we all do it! What makes us think that next year will be different? The fact of the matter is that unless we put an action plan in place and resolve to do things a different way, we are likely to start strong but then slip back into the same habits we have always struggled with. Perhaps we need to rethink our motivation, rethink our “why”, regain a fresh sense of HOPE. Because isn’t that what this is really all about? If we have lost our “why” then we find ourselves kind of lost and feeling hopeless about our fitness and health. We talk ourselves into thinking thoughts like we’re just too far gone to change or we’re just too out of shape, too overweight, too weak, too old. It’s just not true! They say that the truth hurts, but in this case, it’s the lies we speak to ourselves that do all the hurting.

What will you do this time, and NOW, to find a fresh sense of motivation? If your days have turned into years and you feel like you are a lost cause, then it’s time to start TODAY, because no matter what lies you have fed to yourselves for all this time, the fact is that you are worth whatever it takes to regain your strength, your confidence, your “why”, your health.

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Take a few minutes (or longer if you need it) right now to really consider your goals, both long term and short term. Write them down. Every single one of them. Now, think about your motivation for making a change. What is your “why”? Are you needing to change your nutrition (or lack thereof) because you just feel like crap all the time? It is because you’re taking handfuls of pills every day? Are you making more trips to the doctor than you are to the gym? Are you wanting to start a regular exercise routine because you’re tired all the time or because your joints ache or just because you know it’ll make you feel more energetic? Are you deciding to eat right and exercise, because you sincerely know that you are in serious danger of an early death? Is your motivation your family, kids, grandkids? What is your source of internal motivation? This all has to be for a reason or the change won’t seem worth the sacrifice to our daily cravings or our busy schedule. So, I want to challenge you to contemplate these things as you begin to move forward. For the results to be different this day, week or year, the process needs to be different. It’s too easy to stay the same.

Okay, now that you’ve considered your goals and your “why” for taking this next step, here are five simple ways to make daily changes that will steer you in the right direction. I often tell my clients that looking at the big picture is important, but it can be overwhelming if that’s all we look at. Those little things, the little every day things make a tremendous difference, so let’s start there! If you are committing to doing this right, to a new healthy start, consider today your “New Year”. Let’s do this!

1) Drink more water.

Stomach growling? Can’t wait to find the nearest bag of chips or donuts someone left in the break room? You might be mistaking hunger for boredom or thirst. Grab a big glass of water and drink up. Then, decide if you are truly hungry. And guess what? Besides just making you feel better, hydration has loads of perks including beautiful, healthy, younger looking skin!

2) Take ten minutes to exercise.

Usually the excuses for not exercising are universal. If I have found myself at the end of the day exhausted in bed and realize I failed to get in a workout, it’s because I “just didn’t have time”. The hard truth is that I didn’t make exercise a priority in my day. And most of the time, it’s not that we’re not doing important things. I have plenty to do in my day that can fill it up without exercise. “Mom”-ing, work, cooking, laundry, balancing my checkbook, dishes, projects around the house…. The list goes on and on. So, we have to look at this differently sometimes in the beginning. Let’s simplify this. Find ten minutes to just take a brisk walk if you are just starting out. Or hop on an exercise bike for those ten minutes. Or do some strength training. The idea is to make exercise a priority even if it’s just for that ten minutes starting out. I promise you will feel better at the end of that ten minutes, and once this has become a habit, you can build on it from there. It’s a start! It’s true that you’ll never regret a workout. The things we regret are the things we often don’t do.

3) Prepare in advance for cravings.

You may kick off the day strong. You may have nailed breakfast and feel like nothing can stop you. Great! But when afternoon hits and you’re wanting to dive into the candy jar at work, you need to have a plan in place, because the odds are pretty good that whatever is there is what we will go for. Convenience. That’s why vending machines are so popular, and they’re everywhere. Know your weaknesses as well as your strengths. We know ourselves better than anyone, so even as you read this, you know what can tend to derail you. Pack snacks! An apple with a little natural peanut butter or almond butter. Some veggies with hummus. A smoothie you mixed up that morning. Drink a big glass of water with your snack. Even if it doesn’t sound as good as that candy bar on day one, munching on your healthy snack and drinking some water will likely kill that craving, and what’s even better is that you’ve given your body real nutrients that it needed.

4) Ditch the soft drinks.

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You knew this one was coming, didn’t you? They’re not good for us. We know that. Sometimes they just sound so good, right? There is a difference between an occasional soft drink and a soft drink habit. And if you’re thinking it’s fine because it’s diet or because there are zero calories, etc., think again. Still, it’s an easy way to make a huge difference in your results just by switching to water only and save the soda for that rare occasion rather than a daily drink.

5) Find ways to make exercise a part of everyday life.

You’ve heard it before, but I’ll say it again. Take the stairs instead of the elevator when you can. Park a little farther away anywhere you go so you have to take a few more steps. I know it’s not convenient, but it doesn’t require much extra time, and it’s getting you a little bit more activity. Think of some other “out of the box” ways to get in some exercise. Maybe you work on your balance by standing on one leg ten seconds at a time while you’re doing dishes. Or maybe while you’re waiting on dinner to finish cooking, you do a wall sit or some body weight squats. Plank during commercials. There are lots of little ways to incorporate activity that can make a big difference over time.

Change has to start somewhere, and if it’s been a long, hard struggle for you, know that you’re not alone! Resolve to approach things differently this time and make this your year! You are in control and you have all the tools that you need to chase after it. Make this priority and find ways to keep your motivation and drive when the new fades (because it will). Prepare in advance for all the potential setbacks, and this time WILL be different.

Here’s to YOUR health!

nathan-dumlao-608723-unsplash — Photo by Nathan Dumlao on Unsplash

5 Reasons to Start Your New Year’s Resolution(s) NOW!

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Ever feel like your fitness/health journey is like an endless staircase? …Or perhaps, more accurately, like a roller coaster? It’s all over the place with lots of ups and downs and maybe some loop-de-loops? Do you find that coming up with and starting a New Year’s Resolution is relatively easy? …But keeping it is a whole different story?

If this has become a common theme for years for you, it doesn’t have to be anymore! Resolutions are easy to make. We can make them all day long. It’s coming up with an action plan, a realistic action plan and carrying it through that is the hard part. This is what separates the talkers from the doers and the wishes from the realities. As a personal trainer/group fitness instructor, I have seen many resolutions discussed, reviewed, started with enthusiasm only to be shoved to the wayside when the new wears off. Here is why September is the new January!

1) It’s Not Winter Yet – Don’t Start Hibernating!

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Do you find that when cooler weather rolls around and the days get shorter, you tend to want to hole up inside, curled up on the couch with your favorite blanket and a warm cup of coffee…hot cocoa… (insert favorite beverage here)? For many of us, cold days and fewer hours of daylight causes a mood shift or the wintertime blues. But it doesn’t have to be the new norm for you…not this time.

Getting into some healthier routines now while the weather is warmer and it is staying lighter longer, will help set the tone for months down the road when you don’t want to get out. What I’m saying is that HABIT truly is what keeps us going when the motivation may have died, and it’s essential to establish some healthy habits that will be in place when the new wears off of your shiny new resolution.

Habits are those things you do almost without thinking, because they have become a part of your lifestyle. It takes a little time to establish a habit (some say 21 days). I tend to agree with this for the most part although it may vary some from person to person. Whatever it takes to kick in some true motivation now, do it! Work out with a friend. Set a short-term goal with a reward tied to the end when you reach the first goal. I always liked the idea of treating myself with a new shirt to workout in or a new pair of shoes. Buy a gym membership! Often a financial investment will get us there because we’ve made a sacrifice to our bank account!

The idea is to figure out what it takes to develop a sense of urgency for YOU. Each person is unique. I tell each of my clients that I prepare each workout just for them. I can’t plan their workout like I would the next person, because even if their goals are the same, what works for them may not work for someone else. You need to set some time aside to really look at what you truly plan to accomplish and find a way to get on it immediately before the winter weather sets a different tone for your day.

2) Big Goals Take Time

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If you looked in the mirror this summer, and knew you weren’t quite where you hoped you’d be by swimsuit season, it is likely because you just ran out of time. If your goal is to drop 50 lbs by May, and you’re kicking things off in January, although it’s not impossible, it’s an aggressive goal. Life sure would be easier on you if you look at it as an endurance event and not a sprint.

If you tackle your summer body every year in January and then find that the progress just isn’t where you thought it would be come May, get busy now and establish some much-needed routine into your busy schedule. We all are blessed with 24 beautiful hours in each day, and time is precious, so use this time to write down your goals. Make them goals that you can measure instead of a vague “I want to lose some weight and feel better in three months”. Be specific about this and make sure it is an attainable goal. If needed, hire some professional help. A trainer can help you map out your goals and make sure they are not unrealistic for the timeframe you have in place. Get a dietician/nutrition expert involved. Exercise is awesome (obviously, I’m a HUGE fan), but your decisions in the kitchen can make or break all the hard work you’ve put in at the gym. Besides just the wealth of knowledge a professional can give you, it also provides you with accountability to help you stay on track toward your goals.

3) Go Into the Holidays Prepared

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I’ve found that many people choose to start their new lifestyle after the holiday season “because I know I’ll just blow it anyway and I can save myself the guilt of failing”. Ouch. Start your food journal now. Write down everything that goes into your body. Yes, EVERYTHING. Although this is a huge pain, you really will begin to see what your bad habits really are, even if you think you already know. If you’re not a pen and paper kind of person, there are loads of apps out there to help you! Maybe your habits aren’t as bad as you think or maybe they are worse. But you need to know how to tackle your weaknesses and enhance your strengths. With this in plain sight, you can approach one area at a time to achieve small victories on the way. Maybe just start with cutting out one of the four sodas you’re currently drinking each day and replacing with water. Then, another, then another. Maybe it’s time to start working on some meal prep for your lunch, because you’ve noticed you’re grabbing a burger and fries on the go way too frequently. Maybe you need to start cutting out your pre-bedtime junk you dive into nightly. Little steps make all the difference on your way to the larger goal.

When the holidays do roll around, you can set some reasonable limits so you don’t feel deprived but so that you also don’t destroy everything you are working towards. Starting now will help you stay resilient through the holidays and you’ll come out of it feeling like a champ!

4) The Gym is a Zoo in January!

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We’ve all been there. You kick off the new year with a weight loss goal, toning goal, muscle-building goal, etc. You lace up your new shoes and head to the gym first thing January 1st to find that A LOT of other people had the same idea. Now, you find that you’re waiting to get to equipment. Treadmills and ellipticals are full. You may be so frustrated that you just turn around and leave. Not the way you hoped to start your resolution.

Although the crowds, sadly, die down after merely a couple of weeks, it can still be a real problem especially with our busy schedules. You may not have an hour or two to spend at the gym, so you don’t have time to stand and wait around. However, in September the gym traffic is MUCH lower! If you are intimidated and overwhelmed when you step into the gym for the first time, this is your chance to have your pick of equipment and a time to test it out or better yet, ask for help if you need it! Don’t be afraid to ask! Learning to utilize the equipment properly that you have at your disposal will help you immensely in your journey to injury-free success!

5) Your Health Can’t Wait

It’s so easy to keep pushing it to the back burner, because change is, let’s be honest, hard. It’s not a walk in the park to make a lifestyle change that you plan to keep forever. However, you NEED this! Your family, your friends, they need you, and there is only one YOU. We all know, in the back of our minds, the right decisions to make and that we need daily exercise, to drink more water, cut out sugar, etc, and on and on and on. But, we tend to look at it irrationally and cave to our immediate cravings rather than the long-term results. Type 2 diabetes in the U.S. is at an all time high, and this often is PREVENTABLE and many times if caught early enough, it’s also REVERSIBLE. Choose to make a healthy change today and build on it, so it won’t seem quite as shocking when you flip your world upside down in January. Baby steps on the way to the larger plan help you to achieve little victories on the way, and that’s a BIG deal. Yay, you!

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So, here as September is inching to a close, let me be the first to say “Happy New Year!” and “Here’s to YOUR health!”