Staying balanced during COVID-19

We live in uncertain times right now, with anxiety concerning COVID-19 running high. It can be easy to feel like throwing in the towel and abandon our routines. After all, it’s hard to plan when we don’t know what tomorrow might bring. When I start to feel on edge, here are a few activities I turn to:

1. Embrace gratitude. Not only does it feel good emotionally to reflect on the good things, it can boost our immune system.  Whether it’s just setting aside a few minutes to think about all the positive things in your life or in the world or sitting down to engage a formal journaling practice, there’s a lot to gain from this exercise.

2. Move. Right now your fitness routine is probably on hiatus, or at  the very least it’s been modified. That’s OK! I went for a hike yesterday and although it was gloomy, it felt amazing to get some fresh air. You can also find free home workouts on YouTube. From barre to yoga, it’s all there! Here are some other tips from ACE Fitness on getting the most from a home workout. 

3. Rest: Life is about yin and yang. Sometimes it’s the occasion to be active and sometimes it’s appropriate to rest. I know I've slept more in the last week or so because all my social engagements have been cancelled or postponed. If you’re having trouble in this area, I highly recommend this blog.

4. Explore. Is there a home-based hobby you’ve been meaning to try or take to the next level? I started Rosetta Stone a few months ago to learn Italian and plan to pick up the pace there. Maybe baking? Reading?

5. Nurture. It’s especially critical that you maintain a healthy, balanced diet right now. While I can't give specific advice, I can tell you that fruits and vegetables are nutrient rich and can boost immunity. Reset the urge to eat a lot of processed foods.

6. Check in. In-personal interaction might be on hold, but phone calls, texts, video chat, and letters are not banned. Stay in touch with friends and family, especially those without a strong support network. 

7. Lend a hand. So many nonprofit organizations are in need of donations right now. If you can spare some money, I highly recommend giving what you can. I know the American Red Cross is experiencing a blood supply shortage, so you might consider donating in that capacity.

Stay healthy and balanced, friends! We’re in this together.

Don't let the haters get you down

Haters.

Yuck! You might encounter them at work or in your personal life. What happens when someone tries to rain on your parade when it comes to your lifestyle changes?

This static can come as passive-aggressive comments to full-blown skepticism about why you’re even on the path in the first place. Trust me, I have been there and it’s not pretty.

So what’s a guy or gal to do? Here’s how to tune out the criticism and stay true to your goals.

Know your priorities

Everyone has their own set of values and sometimes they are at odds with other people’s. That’s OK. Knowing who you are and what you stand for can help you stay centered even when facing skepticism.

Redirect

If you’re met with some tension or resentment about your regimen, change the subject. You don’t have owe anyone an explanation. You can be direct without being rude.

Disengage

If you feel like you have to justify your commitment to your health to certain people over and over again, it may be time to re-think those relationships. While this may be the last resort, know it’s an option. Your mental health will thank you!

Seek community

When I first started my lifestyle change I found a great support system at the gym through a kickboxing class. Find your tribe and you’ll feel more empowered and more equipped to achieve your goals.

You should know that setting goals is bold and brave. So be courageous and don’t let the haters get you down!

Bodyweight training: The secret sauce?

Have you heard of bodyweight exercises? While resistance machines and free weights can get the job done, don’t eschew bodyweight exercises because you think they’re a waste of time. That’s actually a myth.

While you do need to lift something heavy in order to increase your strength, that weight doesn’t need to come from an external source. Your own bodyweight can get the job done!

Bodyweight exercises are strength training exercises that use your own weight to provide resistance against gravity. Here’s why you should consider adding these type of exercises to your routine:

Get more bang for your buck

High-output, bodyweight-based exercises can produce considerable fitness gains in very short workout durations. As there's no equipment involved, bodyweight workouts make it easy to move on to the next exercise and avoid lag time. Shorter rest times leave your heart rate elevated and you’ll burn more calories, which can help change body composition.

Cardio + strength pack a mean punch

Speaking of results, bodyweight exercises are efficient because you can enjoy cardio and strength in one quick workout. For example, a minute of burpees in between strength exercises will keep the heart pumping while still supporting muscle development.

Say goodbye to boredom

And last but not least, if you get bored easily, listen up! Adding extra reps, performing the exercises faster or super-slow, and perfecting form are a few ways to keep things interesting.

What’s your favorite bodyweight exercise?

How to get back into a fitness routine

It can be easy to fall out of a routine, especially this time of year. Sometimes our fitness regimen takes a backseat to fun or hectic travel plans — and that’s OK temporarily. If you’re struggling with re-entry, you’re not alone. Here’s how you can get back in the saddle so to speak.

Take it slow. If you’re used to 4 or 5 workouts a week, maybe try 2 or 3 the first week back. You don’t want to risk injury or feeling discouraged by any regression. Taking it slow is better than not returning any day!

Find an incentive. Some people are motivated by rewards. Whether it’s a manicure, new pair of shoes or a new yoga mat, a (non-food) treat can be a way to encourage you to act.

Remember why you started. When you first set out to achieve a goal, you likely had a personal reason for making changes. Whether it’s being more fit for an upcoming vacation, playing with your kids or grandkids, reducing the risk of disease, everyone has a “why.” I find that when motivation is waning, it helps to revisit my intentions. (Side note: Don’t forget how far you’ve come either.)

You’ve got this!

Naughty or nice?

The holidays are right around the corner. Erratic schedules and overindulgences during the Most Wonderful Time of the Year can take their toll on the body. But you don’t have to feel powerless. In fact, the opposite is true. It is possible to stay (mostly) on track and not feel in control even when we’re feeling more naughty than nice. Here are a few tips:

Know that every workout counts, no matter how short. Do you have a busy few days ahead of you? Can you carve out 20 minutes for an ab workout? Even if you have to do abbreviated versions of your workout, it’s still a win.

Give yourself some grace. If you know that fitness may get pushed to the back burner, it’s OK to be honest with yourself and acknowledge that. I find that keeping my diet in check helps my mindset if my workouts are limited.

Make it fun. This time of year there are many themed races. You can walk or run while getting energized in a group setting. Plus, it’s fresh air and that’s never a bad idea.

Celebrate small victories. When life gets crazy sometimes we have to appreciate the little things. Two workouts in a week are better than not at all. Don’t lose sight of your progress.

Adapt. If you’re out of town and don’t have access to a gym, there are plenty of bodyweight workouts you can do on the fly. No equipment needed!

Up the ante on accountability. Sometimes we need an external force to help us through when motivation is lacking. Don’t forget about my small group training sessions. Offered on demand, this 60-minute total body workout incorporates strength training, light cardio and abs. This class is suitable for healthy active adults and can be adapted depending on the skill and fitness level of participants. All sessions are by appointment only and offered in a semi-private facility at Absolute Results Southwest, 4126 Engleton Drive. Email me to get the conversation started!

What does it take to live past 95?

My grandmother Christianne turned 95 on Saturday.  Despite some health complications this year, she’s still very healthy. In fact, I believe there’s a lot to be learned from her lifestyle. In my observations and conversations with her, here’s how and why she’s lived to be a nonagenarian.

Diet— She eats balanced meals and has for some time. She typically eats a salad with lunch and/or dinner and enjoys lean proteins, dairy, etc. She doesn’t eat between meals. However, she’s not afraid to enjoy dessert and a glass of wine (or champagne) every now and then. (She’s French, after all.) In short, she practices moderation.

Movement — She’s always on the go. When she was younger, she played tennis nearly every day. She still swims and does tai chi to help her balance. She seldom sits down for a significant amount of time. Every when she does, she’s doing something! She knits while watching TV.

Mental Stimulation — She makes a point to stay sharp. She does a crossword puzzle every day and there’s always a book on her nightstand. She also has kept up her French, despite living in this country for nearly 75 years. She even learned how to use chopsticks last year (see photo below).

Community — She’s a social creature despite living alone for 27 years. She sings in the choir, attends bible study and takes part in activities and excursions in her community as part of a senior group. I can’t keep track of all her friends!

Spirituality/Sense of Purpose — She considers herself a devout Catholic, attending Mass and functions at her church on the regular. She would tell you her faith has gotten her through some rough times. 

It’s possible to slow down the aging process, if you’re intentional. What’s one healthy habit you want to work on as we enter the holiday season?

Want to be happier and more productive? Hit the gym!

Do you feel like life is crazybusy right now? You're not alone. It seems everyone feels stretched thin these days. What’s the secret to feeling less frazzled?

Hit the gym! No matter how frantic you're feeling, regular trips to the gym can do your body, mind and soul some good. How can adding another thing to your to do list help? Believe me when I say it can!

The science: Physical activity releases chemicals in the brain (read: endorphins) that help you feel good. People who experience endorphins on a regular basis are more likely to stay motivated at home and work long after the workout is complete.

The possibilities in your personal and professional life are endless when you’re feeling more energetic and confident. It’s proven that people who exercise regularly are more productive.

Sometimes a stressed out person just needs something to concentrate on that doesn’t involve thinking about obligations. Just the act of scheduling a gym sesh can give one a feeling of accomplishment.

When it's workout time, focus on the great feeling of moving your body and pushing yourself to your limit. You may find that at the end of it, your mind is a clean state — or at least a little less cluttered. A little distraction from the day-to-day mundane can be a nice thing.

Physical activity is also a great way to It’s only natural that people sleep more soundly afterwards. Certainly we can all appreciate the feeling of a solid night’s sleep at the end of a long day.

What are you waiting for? Pull out that calendar and carve out some time for you. You won't regret it.

5 ways to push through a plateau

Plateaus are a normal part of one’s fitness journey. We may lose fat and/gain muscle one month only to lose momentum the next. While frustrating, they are minor setbacks in the big picture. And as one personal trainer argues in this blog, they can be a good thing! They just call for some creative thinking to overcome. Following are a few practical tips to push past a period of stagnation:

1. Reassess: First, know that the scale is just one way to measure progress. Your weight can fluctuate for a whole host of reasons, and women are especially affected by ups and downs. Measurements and body composition can provide a more accurate look at where you stand. Don’t let the scale ruin your life!

   However, I can tell you (only speaking from experience) that weight loss/management is 80 percent diet. You can’t eat like crap and expect exceptional results from the gym. I challenge you to keep a food diary for a week and maybe you’ll notice patterns and areas to improve on.

2. Switch it up: Have you been focusing on cardio? Mainly strength training? Your body gets acclimated to a certain way of training over time, so it’s important to mix up your exercise program every 6-8 weeks. So don’t be afraid to try that yoga or water aerobics class. It just might be the nudge your body needs!

3. Scale back: It is possible to workout too much. Your body can react adversely and hold on to fat. Sometimes taking an extra day off and devoting it to self-care can be good for you in the long run.

4. Reflect: Attitude is powerful. You may feel discouraged, but don’t forget to relish in your accomplishments. Perspective is everything. You might not have lost fat, but at least you didn’t regress! That alone is something to celebrate.

5. Let go: Obsessing over every indiscretion or missed workout will not serve you. In fact, stress can wreak havoc on your body and sabotage progress. So relax. You’re doing a great job!

5 ways to feel more confident at the gym

Feel like a fish out of water at the gym? You’re not alone. When I was new to fitness, I felt insecure and unsure of myself. But I didn’t let that stop my progress. Following are ways to feel more acclimated to a gym setting:

1. Practice exercises at home.

One way to feel more at ease at the gym is to have a familiarity with the basics. Start with bodyweight moves, like squats, push-ups, lunges and core exercises. This is a good way to build confidence so you can work your way up to more advanced moves. 

2. Have a game plan.

You can beat insecurity by hitting the gym with a prescribed workout plan. Don't just settle for something you find on the internet, though. Instead, consult a trainer to help you develop a program specific to your goals and abilities. 

3. Build a playlist.

Your favorite music, especially if upbeat and energetic, can provide a soundtrack to your workout and keep your spirits up. So don’t be afraid to build a playlist and rock out between reps.

4. Be kind to yourself.

Between each set that you perform, take a look in the mirror or pause for a moment and give yourself a compliment. Positive self-talk is powerful!

5. Find a workout buddy.

There’s strength in numbers. Not only can a workout partner keep you accountable, they can help calm some of those newbie jitters. 

Remember, every gym rat was once a newbie. Consistency is key. Show up and over time you’ll feel more at home at the gym. You’ve got this!

Fit on the road: How to stay on track

This topic is top of mind, as I will be traveling this week. If your job or lifestyle requires you to be on the road (or in an airplane) a lot, you might find it challenging to maintain a consistent workout schedule. But you don't have to sacrifice your fitness. It just calls for some forethought. Here’s how you can stay on track on the road.

First off, do your research about amenities. Know that many hotels have gyms on-site. They usually have the basics and some are even equipped with machines and apparatuses. If you’re not staying in a hotel, you might have to get more creative. Here are a few of my go-to activities:

Walk: Walking is a great low-impact activity and it doesn’t require any equipment! Make it a point to walk for at least 30 minutes at a moderate pace to get your heart rate up.

Stretch: Put simply, stretching does the body good. And just like with walking, it’s easy to integrate into your routine. While not strenuous, stretching boosts a myriad of benefits that can help you in your overall fitness regimen. Try this sequence from Health to prepare your body for a flight.

Get on the “band”-wagon: A resistance band is versatile and takes up little to no space in your bag! Keep up your strength-training routine on the road with these 20 total-body exercises.

If you travel often, how do you take your workout on the road?