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

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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.

Run, Run Santa (or Sandy)

I used to run every day.  I absolutely loved it.  I totally had that runner’s high and I craved it more and more each time I threw on my sneakers and headed out.  I’m not the best or fastest or most controlled runner, but I love it and I gave it my all.

A while back, I kind of fell of the running wagon and I just haven’t been able to put myself back into it.  I’ve done the annual races, but just wasn’t able (or willing?) to commit myself to my running habit again.  I think part of it has to do with me teaching fitness now.  I just don’t have as much time to devout to my sneakers as I would like.  And part of it is just….meh.

I ran a good portion of the last year.  I had a morning running buddy and we started in late summer last year running in the mornings before the sun was up and we carried it through portions of the fall and winter.  And we picked up again in the spring again and ran through to June.  Then this summer Nova Scotia got hit with an unbearable wave of humidity that I have never experienced in my lifetime.  I ran one morning in July and nearly killed myself with it and said screw it for the rest of the summer.  It was just too darn hot!

I ran once in September and then Honey Boo Boo and I did a race together (which was awesome together, but so stupid to not have prepared for it) and I realized how much I’ve been missing it.  So I decided to get back onto my wagon.  I’ve been out for a couple of evening runs (my favorite, by the way) and have been running at the gym.  And to keep me enticed, I have signed up for the 12 Ks till Christmas virtual run.

12k.png

Virtual Pace Series

I have been wanting to do this virtual run for several years but just never got around to actually signing up for it.  A few years ago, I ran pretty much every night right up to December 23.  I should have done this race then.  It would have been the perfect time.

This year in June I did a Goonies virtual run (Goonies is my favorite movie!) and I was so happy and exited to do it.  So I absolutely said I would do this virtual run this Christmas.  I have already signed up and have gotten a few of my friends to register as well.  I am so excited.

You can sign up too.  AND if you sign up asap, you can get early bird pricing (it ends tomorrow).  You can even register a team.  And portions of the proceeds are split between charities.

Just click on this link to register:

12Ks of Christmas

Commit yourself to running 1 kilometer every day for the 12 days leading to Christmas.  Don’t have the time to commit to doing it every day?  Get your race kit and start your run December 1st (or whenever) and get your Ks in when you’re free.  That’s the great thing about virtual runs.  You complete them on your own time.  No getting up at 5am unless you want to!  For me…I’ll be getting most of my runs done in the evenings or on my lunch break.

I think this is just what I need to get me back into my running habit.  Wish me luck!

~FB

 

Goal Reaching

A few weeks ago I was interviewed by a young woman for a small piece she was writing on inspiration and Goals.  I thought I’d share it with you.  

18 Again

1. During your life so far, what has been one of the biggest goals you’ve set that you were able to achieve?  I have always had issues with my weight…growing up as the chubby girl.  Overcoming a weight issue has been a goal since I was a child.

2. What did you have to do to accomplish that goal? I began working out regularly and eating better and making better choices in my life.

3. Where did you get your inspiration? I saw a photo of myself one day and did not recognize that it was me.  The girl in the photo was very overweight and I couldn’t believe it was me.  I inspired myself in that moment to fix my life.  I started an exercise program when I got home that evening and have not looked back.

4. Were there any obstacles that got in your way? If so, how did you handle that? What about people? Were there any people who discouraged you while reaching for your goal? I have a heart condition and was told when I was in my teens that I would have a pacemaker by the time I was 30.  I was worried at first about how vigorous exercise might harm me, but in all honesty, my heart is nice and healthy now that the extra weight is off.  I still struggle with it on occasion and it is genetic, but at least I don’t have to worry about jeopardizing my health myself.  As for people…there are always people who want to see you fail.  I still come across those people in my life.  But the worst was a “friend” who told me to stop losing weight because I “look sick”.  It’s funny how she never commented on my weight when I had an extra 60 pounds on me.

5. Did you ever think about giving up? If so, how did you overcome that feeling?  I never thought about giving up. I knew what I was doing was benefiting my life.

6. When you achieved your goal, how did it help you in life? Or what is life like now that you have accomplished your goal?  Once I reached my goal, I looked into how I could help others reach theirs.  I got certified as a personal trainer and as a nutrition and weight loss coach.  I now teach boot camps and other classes and coach people one-on-one.

~Cheers

PS (Thank you Lilly for this.  <3)

30 Cardio HIIT Challenge

Happy October!!

So much has happened in the last short bit and I promise there will be an update soon on all of it.

In the meantime, I am offering you this 30 Day HIIT Challenge.

cardio-hiit-challenge

You can start today and take a day off (I’d likely go with Halloween – because, let’s face it, you have candy to collect on Halloween), or you can start tomorrow and work right up to October 31.

This looks like a fun and short way to challenge yourself and get some cardio in that will get your heart rate up and make you sweat.

Give it a try.  Pay attention to the sets and the allotted time.  And most important, have fun!

~FB

Why I Stopped Tracking My Workouts (and Macros)

A couple of years ago I got myself a FitBit.  At first, I had complete buyer’s remorse and wanted to return my tracker immediately.  But I hung onto it and eventually, I fell in love with it.  I loved being able to set goals, and alarms to keep me moving, and I especially loved being able to track my sleep pattern.  I definitely do not sleep as much as I think I do.
Fitbit-ChargeHR

FitBit Charge HR

My main reason for getting the FitBit was the heart rate monitor.  If you’ve been following this blog for any amount of time, you may recall that I have a heart condition.  As a fitness professional – and participant – I thought it was important to be able to keep an eye on my heart rate during my workouts.  Though, sometimes I still overdo it and find myself gasping for breath or wanting to barf because my heart rate if out-of-control high.

Should You Do a 30-Day Challenge?

30DayChallenge_Thumb_2.jpg

I was recently posed the question, “should I do a 30-day challenge?”

My answer: YES!

As this blog has shown, I am a huge supporter of 30-day fitness challenges.  Over the years, I have offered a plethora of challenges: abs, plank, squats, etc.  And, of course, the push-up challenge (which I am still participating in).

Here’s why I like 30 day challenges.

  1. First of all, it takes about 30 days to build a habit.  You may not be able to transform your body or reach your fitness goals in one month, but you can certainly create a fitness routine in 30 days that will put you well on your way to those goals.  The challenges can be a great way for someone new to exercising to start out, or it can be a great complement to your already existing fitness regime.  All one simply has to do is commit to 30 days (that includes rest days) of the challenge and put the time in to complete the daily task.  Sometimes, it is mere minutes of one’s day.
  2. Another reason I like a fitness challenge, because they can only take those mere minutes of your day.  For many beginners, the idea of putting in hours in the gym or for a workout can be exhausting to just think of.  So, the idea of completing these daily exercises in just a short period of time is certainly more welcoming.  Getting the task over with and moving on with your day can be exciting and rewarding in itself.
  3. The challenges provide structure and guidance and progression.  You don’t have to put the time and effort into your exercising.  The challenges tell you what to what to do, how to do it, and when to amp it up.  There is no guess work in your workout.
  4. Committing to, and completing the challenge is a often its own reward.  First, committing to something and sticking with it can be a big deal.   I am one of those people who, when I commit to something, I make darn sure I am committed.  No if, ands, or buts.  But that is not always the case for many people.  For those people, making that commitment and sticking with it, can also mean a huge personal growth.  Reaching the 30 day mark can mean big gold star for some and the amount of pride that comes with completing that last day/full challenge can be enough to push one to starting a full-time fitness schedule.
There are plenty of reasons to start a 30 Day Fitness Challenge.  And there are many challenges to try (seriously, just type in “challenge” in the search bar above).  Whether you’re just starting out in the exercise world or you want to add something to your regular routine, try committing to one month and see your success.
~FB

Ellipticals

elliptical

If you’ve been a follower of this blog for some time, you might recall that my fitness routine initially started with an elliptical I had purchased (from Sears) at least a year prior.  I had every intention of utilizing this machine in order to lose weight.  But, the first time I tried it I found it “too hard” and didn’t bother to use it again.

When I hopped on it more than a year later, I was at a place in my life  where I was fat, (not just overweight, but fat), sad, depressed, and overall unhealthy.  I was now determined that it was time for a change.  I lugged that darned elliptical machine into my living room, turned the TV on to Oprah, and I powered (read “struggled”) through that workout.  I was hot and sweaty and out of breath.  My heart was beating and I felt like I was going to die.  But I continued.  I made a point to get on that elliptical every day.  I would make a point to set my goal each day and, as soon as I was close to achieving it, I would set a new one.  Eventually, the three minute workout that initially “nearly killed me” the year before, turned into a 20, 30, 60, and eventually 120 minutes routine.  It became part of my daily habit.  And I swear, that elliptical saved my life.

When I came across Reviews.com, a great site that offers comparisons and reviews on tons of products, I had to check it out.  The people are Reviews.com do the work for you by researching and reviewing anything you might be looking for – including the Best Elliptical Machines.

The Elliptical Reviews pinpoints what exactly you should be looking for in the machine, who they consulted, which ones were tested, and how they chose their overall best.  They compared prices, as well as the “luxuries” of each model reviewed.  It really is a useful site and I would encourage anyone wanting to invest in an elliptical (or anything, really) to check out the site and invest the time, too.  Buying any piece of exercise equipment is a big deal and can often run you a lot of money.  Your health is definitely worth it, of course, but I would suggest examining the research at Reviews.com and see if all of your questions are answered.  Perhaps they even answered questions you didn’t know to ask.

One of the greatest things I love about my elliptical is that the strides are short.  I’m 5’6 but I have fairly short legs (my torso goes on for days) and the strides are perfect for my little stumps.  What’s interesting to note about this is that every single elliptical machine I’ve been on in my lifetime, aside from the one I purchased, has incredibly long strides and I feel very awkward on them.  Is that something I would have researched back then?  No, I really just lucked out with that one.  But, now that I know there are different lengths of the strides, it is certainly something I will look for should I plan to purchase another one in the future.

So, if you are in the market for something (anything) new, pop over to Reviews.com and do a little comparison shopping.  You never know what you might be looking for.

~FB

Staying on Track

If you recall from my previous post, I noted it’s much easier to have success with your fitness/weight loss/health goals if you make a plan and make a commitment.  I know, personally, that if I say I’m going to do something, I may not always follow through with it. But if I commit to something, I am committed 100%.  So, here are my commitments for 2018:

Whole 30

To kick off the new year, I’ve committed to another Whole 30 – which begins TOMORROW. As always, I’m super excited to start another Whole 30 Program.  I have over-indulged in my fair share of chocolate this Christmas season, and I really need to slay my sugar dragons.

Whole30 Reset

I began preparing for my 30 days late this past week.  I got my grocery shopping done and spent part of the weekend eating clean meals.  My fridge is organized and the chocolate is going into cold storage.  I have been waiting to get started and now I’m more than gung-ho. I know how great I feel during and after my 30 days and I know the chocolate will be there later on down the road if I really feel the need to have some.  But, for the next 30 days, I’m committed to clean eating and drinking.

Gym Routine and Workouts and Rest

Fortunately, I don’t really ever need to push myself to exercise.  In fact, I’m eager to do my workouts and, it seems, it’s often all I think about.

Rest Day2

I mean, if I’m being completely honest….

In addition to my boot camps, family fitness classes, and attending Zumba, I have regular gym sessions (I often exercise more than once a day – splitting my days with lifting in the morning and cardio/boot camp in the evenings).  Therefore, I sometimes get through a work day on 3-5 hours of sleep.  And, let’s be honest, that just isn’t enough.  Although I am fully functional on just a few hours of sleep, I am committing to resting more in 2018.  I am going to let go of my fear of missing a workout and spend time relaxing (and snoozing).

RestDay

Eye Health

A few years back I had eye surgery.  It was a gross surgery where my eyeball was cut into and a membrane was scraped out.  Although, my vision in that eye on it’s own has not improved (and may never), my vision with both eyes together is still better than 20/20. That being said, I’m constantly fearful that the sight in my good eye will go and I’ll be SOL.  If it happens, I won’t be able to read and my driver’s license will likely be taken away.

Eyes

Be proactive and take care of your vision.

I have been as proactive as I can be, but the issue with my “bad” eye was such a fluke that there really is no way to prepare for or prevent the same thing happening in the other eye. However, I am careful with my eyes and I do what I can to ensure my eye health is up to par.  I keep drops in my desk at work and at home, I always have my sunglasses on during the day, even in the winter, and especially with all this snow in Nova Scotia so as to prevent Photokeratitis – or snow blindness.  In fact, I have several pairs of sunglasses with different UV protection and different shades of protection so that I have a pair to go with every weather condition. And I already have my next appointments set with my eye surgeon/check-ups.

Although I don’t wear glasses or contact lenses, Warby Parker now offers a Prescription Check App that allows an eye doctor to assess your vision and provide an updated glasses prescription.  If you are someone who wears glasses, or just want to have your vision checked out, then it may be worthwhile checking out this app.

So that’s my short-list of my commitments for staying on track this year.  What’s on your list?

~Cheers

 

 

Surviving the Holidays

Buffet
 A few years ago, I provided some tips on avoiding holiday weight gain.  (If you search Christmas or Holidays at the top of the page/in the search bar, you’ll get all kinds of good stuff from me -workouts and recipes.)  With just a few weeks to go until Christmas, this year I thought I’d provide you with some of tips on how to get thru the holidays without ruining your fitness or nutrition plan.

Christmas is often seen as the season of indulgence.  There are an excessive amount of parties and dinners and get-togethers and functions – not to mention Christmas dinner – and with all of that, there comes large quantities of food and drinks.  Whether it’s chips and dips and beer or a buffet with an abundance of rich desserts and cheeses and wines, there is likely something that will can entice even the strongest-willed guest.

 christmasbrunchbuffet

So, in order to do your best at not over-indulging (or gorging yourself) this Christmas, here are some of my best tips:

Make a Plan.   Don’t start the season off without knowing exactly how you will approach it.  Look at your calendar and figure out when you can get your workouts in – even if you can only spare 20 minutes.  Utilize that time to make the workout count!  Making a plan also comes into play when you’re preparing to feast.  If you are attending a holiday party where you know there will be lots of decadent foods served, plan your meals and eating routine around that.  Have a lighter lunch or dinner* or have a healthy snack instead of your regular meal if you will be eating later at an event.  If you really have the will power (or discipline) you can always prepare your own snacks to take with you to a holiday party – that way, you’ll know exactly what you’re eating and won’t go over your portion.  *You can also prepare a nutritious meal at home prior to going to your event.  This will prevent you from overeating or eating excessive junk at the party.  And again, this way you will know exactly what you’re consuming.

  1. Commit.   If you commit yourself to staying healthy during the holidays, stick to it.  This does not mean committing 100% (although, how fantastic would that be?), but why not commit yourself 80-90%.  If you’re not able to get to the gym 4 times per week during the Christmas rush, why not commit to getting there twice a week?  Or saving your gas and working out at home 3-4 times per week.  There are ways to compromise while (sort of) sticking to your plan.
  2. Challenge Yourself.  If you are going to be working out less during the holidays, make sure your workouts count.  Adding in strength training (you should be doing this anyway), plyometrics, HIIT workouts, or something out of the ordinary can rev up your system and help you in burning more fat than your regular workout.  There are so many other ways to do this easily – increasing the intensity on your treadmill or elliptical, holding your yoga pose longer.  Whatever it is, make sure it’s challenging you and see the difference.
  3. Eat Breakfast.  I cannot stress enough how eating a well-rounded, healthy breakfast can change your life.  Protein and the right carbs can be a game-changer for your entire day.  People who eat breakfast are less likely to overeat during the day.
  4. Don’t Drink (All) Your Calories.   Have a glass of wine or punch or a beer – just don’t overdo it on the booze or eggnog or cider.  Holiday party drinks are almost always loaded with sugar or fat.  So be on the lookout for that and sip wisely.  In addition to this, making your own java can help save you calories – and money.  Brewing at home as opposed to purchasing overpriced, over-sugared coffees/mochas/lattes/etc. will help you monitor what’s going in your body and what’s coming out of your wallet.

    Sugar Rush

    Enter a caption

  5. Don’t Punish Yourself.  If you’re at a party or a dinner and there is something you really want – eat/drink it.  Just limit yourself.  You don’t necessarily have to eat the entire plate of cookies, but you can have one.  Enjoy it.  Savor it.
  6. Don’t Forget that Christmas/the holidays are not all about food.  Christmas parties and family gatherings are also about being social and spending time with friends and loved ones.  So, step away from the buffet table or the chip bowl or the bar and indulge in the conversation, listen to the music, sit by the fire.  Mingle, tell stories, and Enjoy Yourself!

Partiers

Cheers!

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