Confessions

Inadequate
I’ve recently had to confess to someone why I’m such a nag.  I’ve owned up to my feelings of inadequacy and why, to this day, I still don’t feel like I measure up.  I can freely admit I have never felt beautiful.
I grew up the little fat girl.  It’s embarrassing to say this still, but I need to speak my truth. I was fat, chubby, chunky.  And I heard about it all the time.  I was teased and called names and shamed – from a tiny child until adulthood.  Being fat was never out of my reach.  And I still feel it.  I still feel like it.
Once I was old enough to figure out I could do something about my weight, I tried.  I did my best.  But, I was a teenager and I didn’t think things through and I took the “easy” route – resorting to eating disorders.  Starving, purging, non-binge purging, excessive exercise.  I damn near killed myself and ended up hurting the people around me.  I screwed up my body, my health, and my mental well-being.  I spent a lot of time getting better.  A lot of wasted time that could have been better spent for a 16, 17, 18 year old girl.
And then I was fat again.
Fast forward to years later and finally really figuring it out – for real – the fitness and nutrition part – and losing that weight and feeling better about myself.  BUT, I’m still the fat girl.  I still feel like the fat girl.  I can’t shake it.  Dammit!  I am still often focused on what’s wrong with me rather than what’s right with me.
And so, I often feel inadequate.  I feel like I don’t measure up to the standards some people have, and I nag them.  I NAG them.  I pester.  And it’s shitty.  Because, I’m not a jerk.  I’m not an asshole.  I just wear my heart on my sleep and I think the worst and I worry.  I still feel like a little (fat) girl.
And it’s even shittier because I’m an adult.  I have a good job, and I’m funny, and I have a wonderful social circle of friends and family; but I feel bad.  I feel like I’m hurting my relationships with people because of my pestering nature and I’m screwing up friendships before they even happen.  Because I still feel like the fat girl and I feel like I have to earn my way.
When my clients tell me they are struggling with their fitness or their nutrition or their self-esteem, I can tell them I can relate – because I’ve been in their shoes (and often still feel like I am).  And what’s really important is that I remind them of their self worth.  I have to remind myself sometimes of mine.
Being overweight or lackadaisical with our exercise habits or nutrition doesn’t make us worth less or worthless.  Yet, we continue to put so much emphasis on what we look like, rather than how we feel and on our physical and mental health.  This may seem hypocritical coming from a fitness and nutritional professional, but being healthy is as much mental as it is physical, and the aesthetic side of it should just be a bonus (rather than the main focal point).
Finding out the root of personal issues (like my feeling inadequate) can often help us let go of whatever is holding us back so that we can move forward with a better, healthier life.  Letting go of what hurts us and hinders us so that we can become fit – mentally, physically, and emotionally.
MiniMe
~FB
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Day 27 – Combine My Workouts

Day 27 – Combine My Workouts

Today you’re challenge is to combine all the little exercises I’ve given you over the last 27 days:

1. Plank (30 – 60 seconds) x 3
2. Get some steps. It’s a gorgeous day so get out for a walk/run/hike
3. Do the Body Weight Workout from Day 14 (do it twice)
4. Do 50 Push-ups (x1 or x2)
5. Squat. Find the perfect song and squat til you drop. (Well, not really drop.)

You can always find a workout somewhere. #everydayistrainingday

~FB

Day 24 – Drop It Like a Squat

Day 24 – Drop it like a Squat

Pick a song and squat to the whole thing. (I like Take on Me by Aha, or Footloose – both great squatting songs.) Have fun.

squat

Remember to keep the weight in your heels, butt sicks back, keep knees in line with your toes, keep your shoulders lifted (you may tilt slightly). Just think of it as sitting down – without the chair.

squat-infographic.png

~FB

Day 22 – Do My Abs Workout

Day 22 – Do My Abs Workout

We all have abdominal muscles.  Sometimes, we just need a little help “finding” them.  To help you get started with defining your abs, do my workout below:

30 Seconds High Knees / 30 Seconds Scissor Runs / 30 Seconds Crunches / 30 Seconds Bicycles / 30 Seconds High Plank / 30 Plank Jacks / 30 Seconds Leg Lifts (on your back) / 30 Seconds Leg Flutters / 30 Seconds Dead Bug >> Do this short workout (at least) twice. :0)

ab-workout-meme

Tip:

Don’t forget to train the rest of your body. The more muscle mass you have the higher your metabolic rate, even while you’re at rest. Do two to three full-body strength training sessions each week, making sure to take a rest day in between.

You don’t need to rest your abs, however. Because they don’t fatigue as easily, it’s OK to train your abs every day; so aiming for three to five ab-training sessions weekly is just fine.

Cheers.

Day 16 – Make a commitment to Exercise (and stick with it).

Day 16 – Make a commitment to Exercise (and stick with it).

working out

I find that when I actually “commit” to something, my success rate is 100%. If I just say I’m going to do something, sometimes I allow myself to fail. When making a commitment, I follow through…I plan, I figure it out ahead of time so that I have success. So, I challenge you to make the commitment to exercise (start off with a commitment to exercise for even to work out and at what times. Will you go to the gym? Will you do a video or take a class or go running? Commit to it and follow through.

Day 14 – Do My Body Weight Workout

Day 14 – Do my Body Weight Workout

campers

30 seconds Jumping Jacks
30 seconds High Knees
30 seconds Squat Jumps
30 seconds Plank
30 seconds Crunch
30 seconds Burpees
30 seconds Leg Lifts
30 seconds Wall Sit

Do it once, or twice. Or as many times as you like.

I love body weight workouts (also known as calisthenics training).  In fact, most of my boot camps are body weight-based.  here’s why I love them:

1.It allows people to take the guess work out of using fancy equipment;

2. And saves money because you don’t need a gym membership;

3. You can do body weight training anywhere; in your living room, at the park, it doesn’t matter, as long as you have enough room to move;

4. It combines cardio and strength training;

5. It’s extremely efficient and it burns fat fast;

6. It’s great for any fitness level and at any fitness level it can be challenging;

7. It’s great for building balance, flexibility, coordination, and strength – both physically and mentally; and

8. There’s never any reason not to work out.

So go ahead…give it a try.

~FB

 

 

 

Day 5 – Love Thyself

Day 5 – Love Thyself

5-self-love
I know all too well how easy it is to beat myself up for things I dislike about myself. We are our own worst critics, picking apart any and everything about our bodies, our looks, our abilities. So take this time to focus on what you love about yourself! Take a long hard look at yourself (literally and figuratively) and embrace it. Love it. Flaunt it! When you are confident in yourself, others will follow suit and be drawn to you like moths to a flame. Push that negativity aside and show yourself the love.
 
(Here’s a photo of me post-boot camp – sweat, freckles, and all. I could sit here and go on about my big nose and my barely there eyebrows (which have been partly sweated off – Haha!), but instead I’m sharing with you and embracing it.)
freckles
Go ahead and give yourself a hug!
~Fb

Day 3 – Plank

Day 3 – Plank

plank

Get down and give me a 30 – 60 second plank. (Do it several times today, even.) Maintain a long and neutral position, don’t let your hips or pelvis sink. Neutralize the back and spine and keep your head in line with your back. Keep elbows under shoulders, squeeze quads and glutes, toes should be into the floor while pressing your heels back. Remember to breathe.

~FB

Make 2019 Great! (Health and Wellness Challenge)

feeling-great-my-physio-sa

The end of the year is upon us.  Literally, tomorrow is December 31.  It’s hard to believe that another year has passe by, yet, here is we are again, getting ready to ring in the new year, saying goodbye to the Christmas and holiday festivities, and trying to ram as much junk in our faces as we reflect on how well we did and didn’t do this past year.

A while back, I came up with the idea of a month-long challenge for better health and wellness.  And I am talking overall health and wellness – mind, body, spirit – not just body.  And I have been diligently working away like a busy little bee to get ready to launch this challenge January 1.  I’ve already worked out the full calendar for the month of January, highlighting a new challenge each day.  Challenges that will provide for your physical, emotional, mental, and social health.  <– These are all important aspects of overall health and wellness and I wanted to take the focus off just physical (and nutritional) health, although, I am sneaking items for those in too!).

So get ready to bring 2019 in with a bang and work toward bettering your overall health and wellness and clarity.

Stay tuned..and I promise you Day 1 will be easy peasy.

Happy New Year!

Follow me on Instagram @nsfitbitch for the short and sweet of it.

12 Days of Fitness

See that Search button up there at the top right of the screen??  ^^

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If you type the word Christmas in that search bar, you will get my Christmas workouts and tips from years gone by.  There are a handful of articles that might be helpful in you succeeding the holidays without overindulging and keeping you in tip-top shape throughout December.

And since it is December and we’re getting closer and closer to Christmas (we’re about 18 days away), I thought it would be a perfect time to post another Christmas Fitness note.  This one is the 12 Days of Fitness.

12 Days of Fitness

And technically, we are a little further out than the 12 days of Christmas, but I know there are days that some of you absolutely won’t be able to fit in a workout.  Some of us are busy with work (and many shift workers can’t manage every day), or kids, or functions, or shopping, or whatever is happening in your life, so you get a few extra days in between to hopefully find time to take time for yourself and get your exercise on.

This workout is actually super easy so that 1. you can fit the time in or 2. you’re new to exercise.  The workout only calls for one exercise per day, as you can see from the picture.  However, it is an accumulator workout so you can also look at in several other ways:

  1. As just noted above, perform just the specified exercise per day; OR
  2. Each day add the next day’s exercise (this is the accumulation) so that you’re doing 1 exercise the first day, 2 exercises the second, 3 exercises the third day, etc. ; OR
  3. You can do every exercise each day.
  4. Or – if you want to go even further than #3, you can do each exercise for a full minute (or longer) each day.

The great thing about at-home workouts is that you can make it fit to your schedule.

If you’re anything like my and you like a cheesy Hallmark Christmas movie (obsessed), you can try one of these fun Hallmark Christmas Movie Workouts.  They’re cute and, let’s face it, if you pay attention to these movies, you’ll get a good little workout.  Incorporate it into your evening binge with friends or your kids or partner.  (Bonus Burpees or squats if Candace Cameron Bure is in your movie or/commercial.)

Hallmark 1

Hallmark 2

The main thing to remember is to take time for yourself this holiday season.  Go into the new year feeling refreshed and shiny and bright.

Cheers!

~FB