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!

Food/Exercise Journal Guide and Gadgets My Clients LOVE!

Starting a food and exercise journal doesn’t need to be anything complicated and certainly doesn’t need to be fancy. It only needs to be functional and easy to read when you need to look back at it. Remember that the whole point of this isn’t to add one more hassle to your to-do list. It’s simply to help you figure out what is working (and maybe what isn’t working) in your health and fitness journey. Sometimes we may think we had an okay day, only to look back and see areas that really weren’t quite as good as we “remembered”. To many people, the pen and paper version may seem old school and that is fine. The apps and devices out there now are top-notch and can be extremely helpful (see below for some that my clients love!), but for the few that want to do this the old-fashioned way, grab your tablet and chisel, and let’s get started! And for those of you who are into apps and gadgets, there are some things for you here, too!

First, before you write anything, you need to consider your goals. Your goal(s) need to be front and center at the very beginning. Write them where you can see them first thing. In fact, write them on lots of things and place around your house (the refrigerator, bathroom mirror, closet door, etc.). Keeping this end goal at the front of your mind, will help keep you from becoming distracted when “life happens”…because it will. What is your long-term goal and what are some short-term goals you can achieve on your way to the larger goal? Are your goals realistic and achievable? Can you track them easily or are they vague? Be very specific. If you love setting reminders on your phone, use it! It’s a great idea and extremely helpful for keeping your goals at the front of your mind especially when you can set reminders throughout the day to workout or to meal prep, etc. Reminders help us when we are distracted, and if you are like me, it’s easy to get distracted and off course when life happens (which it tends to do).

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Let’s go over an example of setting goals. Maybe your long-term goal is to lose 100 lbs. This is achievable but not in 90 days. Maybe a short-term, realistic goal would be to lose 15 lbs in 90 days. (Since we’re talking about weight, weight-loss is a great goal if this is something you need to do, but be cautious about stalking the scale. Pay attention to how your clothes fit and think about taking pictures so you can see changes even when the scale may not move at times.) Map out how long you need to lose your 100 lbs. and chart all the smaller goals on the way to your larger goal. The specific ways you need to get to the larger goal need to be written down with intention. Congratulations in advance…your chances of success just skyrocketed by mapping out your complete plan!

Every day, multiple times throughout the day, you are going to look at your goals. You are going to see your plan often, and it will remind you that consistency and persistency is the key to getting where you want to be. After all, you didn’t get where you currently are in your health and fitness overnight. It takes time to get out of shape, and yes, it will take time to get back in shape and hopefully even better than you were before!

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As promised, for you techies out there, here are some fitness gadgets that my clients LOVE and perhaps wonder what they ever did without them… (Feel free to leave in the comments your favs or not-so-favs and why! I’d love to hear!) There are lots of different options within each brand as well. The possibilities seem endless as far as variety and function depending on your budget, so I haven’t listed everything here. Oh, and these are in no particular order…

1) Apple Watch – My clients rave about the Apple Watch. It’s sleek design makes it perfect with any attire, but it’s also extremely functional with lots of features. They find that it’s really user-friendly in tracking activity and heart-rate. In addition, being able to text and receive calls is a bonus.

2) Garmin – My clients who run or do long walks, hang on to their Garmin for those things even if they also have another option they wear for other things. But now Garmin has come out with the Vivosmart 4 and the Vivosport that are sleeker and still offer plenty of options.

3) Samsung Gear S3 Classic – I have one client that has this one, and she absolutely loves it and says she would definitely recommend to anyone. It has lots of bells and whistles including tracking sleep, activity and heart rate. It also has plenty of other features and allows you to text and receive calls.

4) Fit Bit – I’ve had clients in the past that used a Fit Bit, but since I don’t have any clients that use a Fit Bit right now, I don’t have a version preference or suggestions so I’m just giving some basic info. There are various options to fit whatever your needs may be and they range in price as well. The Fitbit Ionic and the Fitbit Versa are considered smartwatches. The Fitbit Charge 3 is waterproof, tracks your activity and heartrate and will set you back around $150 or so. Again, happy to hear any comments/suggestions from real-life applications if you’ve tried one.

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Remember, the most important thing about exercise and nutrition tracking is brutal honesty. If you eat it, it gets tracked. ALL exercise gets tracked. This is the best way you will learn what is working for you and what your shortcomings are so you can improve, and that’s what this is all about anyway!

Again, there are loads of gadgets out there to make this paperless for you, so do some shopping around. Each brand seems to offer various options with various price-ranges as well. Would love to hear your favorites!

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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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

Healthy Swaps: Your Thanksgiving Survival Guide

Thanksgiving! The beginning of the official holiday season and a time to reflect back on all that we’re thankful for. Another year in the books. Trials and triumphs, failures and successes, family, friends. But it’s also traditionally about the food. Loads of food! All different kinds of food! And we want to sample it all…and lots of it, because after all, it IS a special occasion. This season can be an easy time to completely derail from your nutrition plan and your exercise plan, but it doesn’t have to be. This is why now is the time to begin your game plan.

When your day begins and you hit the ground running and baking, etc., let’s talk about some healthy ways to kick the day off. You may do your big meal at lunch or you may do it at dinner. The key to success in any health and fitness journey is to plan ahead. It’s no different on this day, which is why this post isn’t showing up the night before Thanksgiving! If you know you will indulge some on Thanksgiving (I know I will!), then you’ve got to have an action plan in place.

My day will start no differently on Thanksgiving than it will any other day. I will have the same breakfast smoothie that I have every other day. (I am very much a creature of habit first thing in the morning.) It’s a really healthy way for me to start my day, and it makes me feel good that I’ve done something good for my body.

What are some other ways you can stay on track this day? You’ve probably heard this said before too, but drink lots of water. We sometimes mistake thirst for hunger. We will feel less hungry and eat less if we have a glass of water just before we eat as well. Give it a try. And, while the grazing begins before your meal with the array of appetizers like cheese balls and crackers, cream cheese dips with hearty breads, perhaps your contribution could be a veggie tray or a fruit platter. These are always a hit, and it’s a great way to start filling your belly with some whole food goodness. These are all things we’ve heard before but worth repeating. Reminders help us to stay focused on those long-term goals.

We can still enjoy Thanksgiving and it’s bounties without a total backslide. Wouldn’t it be helpful to have some sort of Thanksgiving Survival Guide? Nothing complicated, just some alternatives to some popular foods on our table to something a bit healthier. We don’t want to feel completely deprived during this holiday, but at the same time, we don’t want to wake up full of regret and self-loathing either. Let’s talk about ways to treat ourselves by some easy Thanksgiving Day swaps! Below are five traditional Thanksgiving dishes that we can consider swapping for a healthier option this year!

1) Green bean casserole

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Mmmmm, green bean casserole. This seems to be a holiday staple in many households. I don’t hate it, but I do prefer just old-fashioned green beans, so I don’t find this to be a huge weakness, but if this is your kryptonite, consider switching to just the green beans and passing on the casserole loaded with cream of mushroom soup and topped with those crispy French onions. A serving of green bean casserole is around 90 calories, where as steamed green beans (minus any butters and oils) would be closer to 30. On a day like Thanksgiving when you are eating more than usual AND when you are perhaps planning to treat yourself to a little dessert, skip the green bean casserole and go basic with a side of green beans.

2) Mashed Potatoes

Potatoes, although they get a bad rap sometimes, are actually good for us. It’s the extra butters and sour creams, etc. that cause the calories to really rack up. There are a lot of variations, so calorie count can really be all over the board, but a cup of traditional mashed potatoes (milk and butter added) will easily set you over 200 calories and even upwards of 250 calories if you start adding butter and cheeses. A great swap here would be a baked potato or diced, seasoned and roasted potatoes, which are AMAZING. The flavors that you add to the roasted potatoes can be whatever you choose…garlic, onion, pepper and other flavors that can make these your new favorite dish!

3) Turkey – White or dark meat?

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This is always the hot question during Thanksgiving. Which is the healthier choice? Really the nutritional differences aren’t huge, but nonetheless, there are some. Calorically speaking, white meat is the winner ounce for ounce and it has zero grams of saturated fat (pre-gravy!). As far as protein goes, they are pretty comparable but for all you dark meat lovers out there, the dark meat in turkey wins in iron content, so there’s that. Again, portion control is going to be big here, because there’s a substantial difference between a 3 ounce portion and 9 ounces pushing your calorie intake just in turkey alone to over 300! Oh, and skip the skin on your bird. It’ll save you as well whether you go white or dark meat.

4) Sweet Potato casserole

Oh, my goodness, the sweetness of sweet potatoes covered in brown sugar and oh so many marshmallows. This really is more like a dessert than a side, right?! Consider swapping the side of sweet potato casserole for a baked sweet potato. If you do this right and bake it long in the oven, it is sweet all on it’s own and will melt in your mouth. Plus, a plain baked sweet potato is around 100 calories where the sweet potato casserole (depending on the recipe you use) can double or even TRIPLE that for a half cup serving! The baked sweet potato is, hands down, one of my favorite sides any day of the week. You can even sprinkle a little cinnamon on it even and some toasted pecans for a little added flare.

5) Pecan pie

MY kryptonite during the holiday season. I love pecan pie. I was surprised to learn that for a pie titled “pecan”, there are surprisingly few pecans! Luckily, I also love a good pumpkin pie, and this is a good swap for your sweet tooth instead of the pecan pie and will save you (again, largely depending on the recipe used), upwards of 100 calories!

What are some foods that are always on your Thanksgiving table? Are there some that you can’t resist? With a little thought and a plan in place, you can have an amazing holiday without completely wrecking those goals you’re working so hard toward. Thanksgiving comes but once a year, so enjoy it, and make plans to stay on course finishing your 2018 strong!

Here’s to YOUR health!

Crunchy Harvest Kale Salad

Are you bored with what seem like the same meals week after week? Maybe it’s because we tend to fix what we know and just don’t have the time or the energy to learn a bunch of new stuff. Maybe it’s because we know a few easy recipes and those tend to be our go-tos. Or maybe it’s just that we eat what we grew up eating. Whatever the reason may be, if you feel like it’s time for a change….a healthier change, then let’s chat for a moment about what that may look like for you. If you are like most people out there, you could certainly increase your intake of real whole foods and less of the processed junk. I can always see ways to make improvements in my own nutrition as well. Change isn’t always easy especially if it’s a way of life we have always known. But just because it may be a challenge doesn’t mean that it can’t be well within your reach. And you will likely find that once you adopt a new healthy lifestyle, you’ll love the changes you have made to your diet!

What are real whole foods? We’re talking about stuff that isn’t coming out of a box. These are foods that don’t have a long list of unpronounceable ingredients. This is the stuff we want to gravitate towards, right? But you already knew that, didn’t you? We all know this but putting it into an action plan that we will actually do on a daily and weekly basis (long-term) is another story. This is why I try to share a recipe here and there that I like and that is super easy to prepare.

This salad is loaded with plenty of greens and also some other toppings that may seem untraditional but will have you looking at salads in a completely different light. It ditches the croutons, cheeses, and thick dressings and instead is a fresh look at a fall salad that is so light and delicious but completely satisfying at the same time.

Here is the ingredient list you’ll need to make my Crunchy Harvest Kale Salad…

1) Kale
2) Romaine Lettuce (or green leaf lettuce)
3) Red onion
4) Fresh mandarin oranges (2)
5) Pomegranate
6) Pecans (toasted)
7) 1 t. Toasted sesame oil
8) 1 t. Dijon mustard
9) 1/2 t. Honey
10) Cayenne pepper (don’t knock it until you try it!)

We don’t need to get too specific on the amounts, because we all have different tastes, but here are the basics… I used about half of one romaine heart and approx two cups chopped kale for one serving. I like more kale than romaine, and I like to chop it really fine. I’ll eat more when my salad is chopped rather than left in larger chunks. This may just be personal preference, so feel free to prepare it however you’ll eat it best!

The red onion just adds a little something to this so I love the extra kick but it doesn’t take much so just sprinkle a little on top and go by your own taste as far as how much you want to include.

Peel the mandarin oranges. Divide one to use the slices in the salad and the other one you’ll squeeze the juice out to use in your dressing.

Pomegranates are easy to find right now, but they do take a little time to prep, so this is probably something you’ll want to have ready in advance. Sprinkle however much you like on top. I used about 1/4 c. The part you want are the arils which are the seeds with a little juice sac around them. They are the definition of nature’s candy! AND they are a superfood packed with fiber, protein, potassium, folate and vitamins C and K. Delicious on their own, they are a really sweet addition to this salad (literally!) and are part of the “crunchy” you’re going to love.

Speaking of love, I absolutely love pecans in this salad. I used about 1/4 c. in my salad, so about the same amount of pecans as pomegranate. If pecans aren’t your thing then you can replace with walnuts or slivered almonds if you desire. The pecans, especially when teamed up with the oranges and the pomegranate, remind me of fall. If you have a toaster oven, set it at 350 degrees and toast for just a few minutes. They will burn easily, but you’ll know they are done because you will start to smell that awesome toasty aroma. Just watch them closely.

For the dressing, combine one teaspoon toasted sesame oil with a teaspoon of Dijon mustard and a half teaspoon of honey (the pomegranate and the orange adds a lot of natural sweetness already to this salad, so you don’t need much honey and could even choose to omit if you desire) and the juice from a mandarin orange. Add a pinch of cayenne pepper to complete and your salad world will never be the same.

This salad is comfort food at it’s healthiest. I feel like I’m eating a treat more than health food! It’s the perfect solution to your salad boredom, so I hope you love as much as I do. As I always say, make it your own and if you find ingredients you’ve added that are amazing, feel free to share in the comments so others can try!

Here’s to YOUR health!