Got Three Minutes? You've Got Time to Workout

View fullsize

What’s your relationship with movement? It’s easy to fall into an “all-or-nothing trap.” What good is a workout if it’s not at least an hour or you’re not dripping in sweat at the end? What if I told you that “workout snacks” could enhance your quality of life and overall fitness?

Don’t discount the power of burst training when you're low on time. Here are a few real-life examples:

• Do 10 burpees

• Run around the yard with your dog

• Play a game of tag with your kid

• Take the stairs

• Have an impromptu dance party between Zoom calls

• Jump rope to failure

And now for the million-dollar question: how much do you need to exert yourself to get results? If you can speak comfortably but can’t quite carry a tune, that's considered "moderate." If you can only speak a few words, or none at all, that's how you know you've hit the “vigorous” territory.

Not up for something that gets your heart racing? That’s OK. An abbreviated and toned-down workout still promotes cardiac health.

Interested in learning more about how fitness can fit into your life? Contact me for a free consultation.

Are you sabotaging yourself?

Full disclosure: I am writing just as much for my benefit as for the readers. :)

Are you sabotaging yourself? I realize the term is relative and a matter of opinion, but here are some tell-tell signs you may be your own worst enemy:

Your self-talk is more negative than positive. I don’t think I need to elaborate here.

You don’t have a plan. You can’t show up at the gym and just expect to get results (or as quickly) without a roadmap to get there. That’s why working with a certified personal trainer is so helpful.

Your goals are unrealistic. One of the reasons people abandon a fitness regime is that they set the bar too high. While it’s possible to see results in a month, it’s going to take several to transform your body and create lasting change. Trust me, I know this firsthand.

You don’t have anyone holding you accountable. Whether a friend, family member or partner, it’s helpful to have someone keeping you in check. You may have the best intentions but life can get in the way. It’s good to introduce a healthy amount of pressure.

You compare yourself to others. As they say, “comparison is the thief of joy.” If you spend considerable time and energy on others’ progress you’re only taking away from your own pursuits. Remember this the next time you see a social media post that makes you a bit envious.

You fixate on setbacks. There will always be highs and lows in your fitness journey. When you do experience a plateau or you fall back into old ways, remind yourself how far you’ve come.

You’ve fallen into the “all-or-nothing” trap. If you miss a workout, don’t linger too long. You have so many other chances during the week to show up for yourself.

Can you relate to any of these?

Take a chill pill: 5 ways to de-stress

We’ve all been there. It’s 4 p.m. on a Friday and your boss emails with a last-minute request. The dog needs to go out. And there’s dirty dishes piled up in the sink. Ugh...what’s a busy person to do? First, take a deep breath and acknowledge that this sh*it, too, shall pass. Then, turn to tried-and-true ways to relieve stress. (Self-care, we’re looking at you). Here are a few ideas:

Set your priorities 

Craft a plan to reduce stress throughout the week. For instance, on Sunday nights, you might outline your goals for the week and build in pockets of joy. Determine your non-negotiables and do your best to stick to them.

Get outside your comfort zone

Trying something new can help burn off nervous energy. If you’re guilty of staying inside your head too much, channeling the day’s stressors into something productive can feel gratifying.  

Tune out the world

Some people swear by meditation to recenter and refocus. Whether first thing in the morning or before you go to bed, what matters is that you do it. There’s no shortage of apps available to help guide you. I like to use Headspace to help me fall asleep.

Look to Mother Nature

Fresh air always helps me feel more grounded. And science tell us that nature therapy can calm the nervous system. As winter fades into spring, there are so many free ways to recreate and catch up with friends at the same time.

Break a sweat

Just like getting outside, workouts can help give you new perspective and even re-energize you. Whether it’s a quick HIIT session or a strength-training circuit, getting those feel-good hormones (endorphins) going will pay off in the form of a boost in mood.  

What’s your favorite way to de-stress? I’d love to hear what works for you.

5 things no one tells you about working out

If you’re new to fitness, making your foray into the scene can feel daunting for various reasons. What the heck is a rep? Cardio vs. weights? How do you do a burpee right? It’s like fitness has its own language and culture. Because it does!

In addition to this insider lingo, there are some truths that more seasoned exercisers take for granted. That said, I wanted to touch on a few of them:

1. You will be sore. A lot. When you first start lifting, it can be a rude awakening to your muscles. That’s because, every time you lift you’re creating micro-tears in the fibers. By definition, you’re putting stress on your body. Your bod responds in kind with (temporary) discomfort while it repairs the tiny tears and creates muscle mass.

2. You will start to feel “off” if you miss too many consecutive workouts. Just like eventually you won’t be as sore as the first day you started, your brain will adapt, too. That’s because, when you exercise, your system releases those feel-good hormones known as endorphins. Fall off the wagon for a few days or more and you might find your mood suffers. Because….science. Exercise makes our brains and bodies happy!

3. You’ll have laundry up the wazoo. Sports bra? Check. Legging? Check. Socks? Check? Tank top? Check. I used to do laundry once a week and now I’m on a twice-a-week schedule (or more) to stay on top of all the volume.

4. Results take time. You can’t fast-track fitness goals, despite what those IG influencers tell you. On average, it takes about 30 days for you to notice changes, another 30 days for friends and family, and 90 days for the world. Don’t give up. Consistency will never let you down, promise!

5. Enjoyment matters. There was a brief point in time I flirted with running. I did it because I thought it was going to produce the results I wanted. Boy was I wrong! Not only did I hate every second, it didn’t end up serving me. This is to say that enjoyment is an under-rated factor when it comes to program adherence. Whether it’s yoga, barre, pilates, swimming, strength training or some other activity, the best exercise is the one you’ll actually do.

Be realistic about your preferences and find a way to build a workout routine around movement that energizes you. That’s truly a recipe for success.

Why non-scale victories matter

If you’re recently pursued a lifestyle change with the intention of losing weight, you might be concerned about the number on the scale. While this is one metric, it doesn’t tell the whole story. (Plus, your value is not determined by your weight.) However, if you’re on a mission to get to a healthy weight, you might find value in my perspective, as someone who’s been in your shoes.

Non-scale victories — though maybe not as quantifiable — are wins in their own right. Consider the following alternative indicators of success:

• You can walk up the stairs without losing your breath.

• You make it through the day without having to take a nap or have another serving of caffeine.

• You run into an old friend who hasn’t seen you and they comment that you look healthier and more fit.

• You can keep up with your kids or grandkids when it might have been a chore before.

• You no longer have to take prescribed blood pressure or diabetes medications.

• Your blood work improves, and you lower the risk of developing preventable diseases.

• You feel “off” when you go more than a few days without working out.

• You develop a healthy glow.

• You no longer have chronic aches and pains, especially during activities of daily living.

• You can do more reps or increase weights at the gym.

• That pair of “skinny” jeans fits without a struggle.

• Your BMI goes from unhealthy to healthy.*

In short, the scale is one way to gauge progress, but don’t let it be the only one. *I should also mention that gaining muscle can certainly cause the number to be artificially inflated. That’s why BMI is not the only way to track progress. Muscle and fat and not created equally, after all. Interested in learning more about how you can safely and effectively lose weight? Email me to set up a free consultation.

Beat the work-from-home blues

With e-learning and remote work setups ubiquitous, it seems we’re now more tethered to our screens than ever. But, eventually, something’s gotta give. Trust me! Don’t let it be your health.

Here’s how to continue to manage the day’s stressors as we navigate the unknown.

Unplug: Know when you say when. Step away from the laptop and the TV, and put down your phone at a predetermined time. Do your mind (and family) a favor and make it a point to develop and maintain a healthy relationship with technology.

Lighten up: There’s always going to be more work to do, but doing more can really start to wear on you after a while. Hello, burnout! Seek out what fills your cup — plan a movie date night, try a new recipe, go for a walk, play a game, learn a new language, etc. As the saying goes, “you can’t pour from an empty cup.”

Reconnect: Curb the effects of self-isolation by visiting a friend or relative outdoors for a socially distanced hang out. Better yet, find out how you can (safely) volunteer and help those struggling during these tough times.

Keep moving: An exercise routine can boost mood, confidence, brainpower and even immunity. So whether it’s a stretch session, strength-training circuit or a cardio burst, try to leave the day’s cares behind. The key is to focus on your body, and sweat your stress away.

Rest: The inverse of exercise isn’t rest per se. In fact, rest can be productive and help you up your game at the gym. I like to refer to the relationship as the yin and yang. You need periods of recovery for gains. Plus, lack of rest makes you more prone to injuries. And who has time for that?

How are you managing these days? What’s worked and what has challenged you?

The 4-11 on proper form

In a society that values a go-big-or-go-home mentality, it can be tempting to rush through a movement for the sake of “getting it done.” In this state, form no doubt suffers. Who has time for injuries? Certainly not you!

Proper form means you take care to do the exercise the same way, every time. Your form must be consistent in order to ensure your body is primed for performance, conserving energy and decreasing the chance of injuries over time.

Let’s explore the first one. Poor form places unnecessary stress on muscles, tendons and ligaments. It’s possible that this can lead to strains and sprains. Moving as recommended, however, can help you balance loads more equally and keep your spine in proper alignment. 

Second, you can benefit from efficiency even with a slower and more conscious movement because you’re targeting the intended muscles or muscle groups. The better your form the better your results in and outside the gym. Your breath-work gets a boost, too. Elevated oxygen intake helps you think more clearly and focus on your goals. 

So you may be wondering how you can ensure proper form. The best way is to work out in front of a mirror so that you can monitor your posture and movement. You can even film yourself for some additional insight. If you have the luxury of working with a certified personal trainer, he or she can provide a watchful eye and offer critique and feedback so that you don’t end up sidelined from a preventable mistake. 

The takeaway: Slow down and be mindful of how you move and how your body is responding in real time. Exerting yourself doesn’t mean pain. Discomfort is OK but pain is not your friend. Remember this next time you’re having a hard time completing a workout. Slow and steady wins the race!

Make your comeback

Life happens. Sometimes we’re pulled in different directions and have to take a break from our workout routine for whatever reason. We all have peaks and valleys in fitness (and life — trust me. It doesn’t matter how long you’re out of the game   — what matters is you recommit. I am writing with some advice to do just that.

Come up with a plan and stick to it. If it’s been a while since you’ve worked out, you may need some extra accountability. That could mean putting workouts on your calendar, electronic or otherwise. You might even consider asking friends and family to check in on your progress.

Go slow and steady. A strenuous workout after a period of being sedentary can be a shock to your system. When coming back, take care to be conscientious about your level of exertion and the length of the sessions. You don’t want to overdo it, get injured and then get discouraged. On that note, be sure you’re stretching after a workout and building in time in your routine for recovery. Foam rolling, hot baths, chiropractic, massage are all great ways to address and prevent aches and pains. 

Tune in. Listen to your body. Maybe a high-intensity cardio or strength training workout isn’t what you need right now. Maybe you need a restorative yoga class instead. Movement is movement!

Track progress. How will you know if you’re getting back to your baseline? Apps can help you record your workouts so you can compare and contrast data and feel a sense of accomplishment.. As the saying goes, you can’t control what you can’t measure. 

Celebrate small victories. How you define wins will be up to you, but don’t forget to stop and acknowledge the work you’ve put in. You rock!

Remember, sometimes the comeback is greater than the setback!

More reasons to work on your core

There’s much more to a strong core than the coveted six pack. And while many people associate the core with the abdominal muscles, they only make up part of this region. The core is composed of muscles in your pelvis; lower back, hips and abdomen. As you can imagine, the core is the body’s center of power and therefore its condition matters more than you might have considered. Let’s look at some of the everyday benefits of a strong core that go beyond the skin deep.

Your lower back will thank you.

When core strength improves so does your lower back. Pain and discomfort in this area can actually be a sign of a weak core (among other things). Weightlifting is another consideration. You need a strong center of gravity to lift heavy things in a safe manner. A strong core protects your back muscles, boosts stability and can reduce your risk of injury. Any new mom will tell you that this comes handy when picking up an infant!

Perform at your best in sports.

Want to improve that PR? Train your core. Your core muscles keep your torso upright when you run and allows the muscles, bones and joints to work together more smoothly. Because your arms and legs are all connected to your trunk, core strength can drive performance. That’s why runners need to do more than run to prepare for a race. The same goes for other sports, like tennis, golf, biking, etc. Ever watch a pro golfer in action? He or she relies a lot on the core muscles to swing.

Complete chores and hobbies with ease.

Routine housework like vacuuming depends on a strong torso. The same goes for gardening and even riding a bike. All of these tasks require some amount of core strength, stability and balance.

Sit up straighter.

Weak core muscles can make you more prone to slouching. Good posture, on the other hand, trims your physique and can signal confidence. More importantly, good posture is gentle on the spine and creates space for deeper breathing.

What are your favorite core exercises? Don’t forget you don’t need any equipment to work this muscle group!

A Covid-19 survival guide: Control what you can

Right now a lot of things are outside of our control. It can be easy to feel helpless and the anxiety can be debilitating at times. I find personally that during in times of uncertainty, it helps to control what you can and the rest will take care of itself. (You’ll go crazy otherwise). That said, here are a few areas on which you can place your focus:

Sleep

Everyone is different but most adults need at least 7 hours of sleep a night to be at their best. Sleep hygiene is equally as important. So do what you can to maintain good habits so your body is supported. We tend to make better choices when we get adequate rest. So get those Z’s!

Movement

Notice I said movement and not “exercise” per se. You can find ways to move your body that don’t involve deadlifts or pushups. For example, housecleaning burns calories. (Use the handy calculator to determine the specifics. )Walking your dog or riding your bike can get your heart rate up, too. And fresh air can be rejuvenating after being stuck inside for so long. Last if you’re working from home, be sure to make time for fitness. Try these desk-friendly exercises.

Nutrition

While I am neither a nutritionist nor a dietician, I can’t give specific advice. But I can tell you that, generally speaking, maintaining a diet rich in fruits and vegetables can boost immunity. Also, stay hydrated, my friend. A good rule of thumb is to drink at least half your body weight in ounces. I add a natural flavor to mine called Stur to give it a kick.

Social connection

We all miss coffee dates, lunches and in-person human contact in general. (Sigh) Don’t forget about video chat, handwritten cards and staying connected through social media.

How are YOU staying sane?