Blog Archives

If all else fails…use your body weight!!💪

Some people only do body weight exercises because they are afraid of “bulking up” from lifting too much weight.  Others don’t do body weight exercises because “it doesn’t do anything.”

Unfortunately both side are WRONG! 

Everyone should incorporate body weight exercises into their health routine in my opinion.

Body weight exercises allow you to check in with your form and make sure you are using correct posture during movements. It also brings you back to basics. As you move through your health journey you change physically, mentally and emotionally. Every small adaptation that happens on a cellular level changes how you sit, stand, carry your weight, etc.  coming back to basics regularly, allows your new body to move through proper body functions and reduces the potential for bad, injury causing habits to form.
Body weight exercises are also travel conducive. If you can’t get to the gym, or are out of town and the hotel “gym” is less than ideal, you can bust these out and know you’re getting a quality workout without any hassle.

Here are 5 of my go-to body weight exercises:

At first sight these can seem real basic and simple, but they are the building blocks for many other things and can always be leveled up. I’ve added some videos to show some progressions, the possibilities are endless!

Plank/Push-up

Squats
https://youtu.be/d-cvk4IomuI

Lunges

https://youtu.be/iDQW4bXlvyM

Marches

Flexibility

As always use your head if you plan on starting or changing your workout lifestyle. If you have a lot of health concerns check with your doctor first, if something hurts STOP! 🛑 Make sure you are hydrated and getting in plenty of nutrient dense foods!!

I’ll see you on the other side!!!👊

Some Healthy Motivation

New year, new you! How many time have you heard that so far this year?!?

Many of us get gung-ho at the beginning of each year either with fitness, nutrition or both. For some it works, for others the motivation fizzles out around February😬

I think the biggest thing is remembering to meet your body where it’s at, with all of the cravings and weakness. Develop habits one at a time and make a life long change so health doesn’t have to be your resolution each year.

This is a great video showing that the best way to get started is to get started! Make the choice to move each day, put one new healthy thing in your body each day and watch the transformation.

The process can be slow, which sometimes is the cause for becoming disenchanted with the effort. But, remember this, you didn’t get to your level of unhealthy quickly. It took time and effort and habit to get you to where you are and it will take the same things to change. The only difference is the time is being spent moving,stretching, strengthening your body. The effort will move you closer to your goal each day. The habits are positive ones that allow your body to operate at maximum level.

If you want some help getting started let me know. You can also begin your journey at home. Click the link for more information on how to get yourself started, and then let me know you’re ready to begin. Sometimes accountability (and a swift kick in the virtual pants 👖 ) is what is needed to stay on track.😉

What is your price of not changing?

Change can be hard, especially when you are going against a habit you have been forming for many years.  So the first thing you need to know is “What is the cost of changing or not changing?”

I have found that when I need to make a change it is because I have to, because the cost of not changing would be too great either to myself or my family.  It seems to come from a negative place, out of a mistake or oversight I made, or something I have put off or ignored long enough that it built up to a point that I can’t ignore it anymore.

It’s like hitting bottom and the emotional part of the brain does what is needed to move from pain to pleasure, so no matter how difficult the change is, you want to put the effort in to change.

So, what is your “bottom?”  What will make you start and keep you on track on your health journey?

For me it’s the ability to do things efficiently.  I am one of those people who get real crabby, real fast when things take too long or seem to be overly complicated.  I like to start and finish projects quickly, especially the ones I dislike most like; laundry and cleaning the bathroom (just being honest!). For some people food prep or exercise is that “thing” that makes them cringe.  I do not enjoy exercise, but I do enjoy how I feel when I’m done and once I’m started, it’s go time!  That might sound strange coming from someone who is a personal trainer and massage therapist, I love knowing how the body works and that knowledge is actually what helps me get off my butt and move it every day.

Not gonna lie, I have my day(s) where exercising is the last thing on my mind and to be perfectly honest, I do give my self a break, so should you!  Now, that is not a license to get lazy, try stretching lightly and getting your body warm, if you’re still not up for a full blown exercise, you still got in flexibility training and allowing your body to rest and heal from whatever’s got you dragging.

We’re at the end of January, already! So here are a few tips to get/keep you going on the days you don’t wanna!

1. Drink water!  Minimum of half your body weight in ounces, daily, on top of other beverages and produce.

2. Stretch, regularly; like every day!  I recommend first thing in the morning and/or right before you go to bed.

3. Eat at least 2 veggies at each meal including breakfast. 

4. Get a dose of good saturated fats like coconut oil and avocado. Great for feeling full and keeping skin looking healthy

5. Sleep! At least 7-8 hours each night and avoid electronics right before you go to bed, it jazz’s your brain up and makes it hard to sleep.
If you need more accountability, check out my Facebook page and find out when my next Be True to You!  Accountabilty group begins!

13 Ways to Get Your Fitness Journey Started

If you haven’t exercised or tried to eat clean in a while (or ever!), Day 1 of a 30, 60, or 90-day fitness and nutrition program can feel intimidating.
It doesn’t have to be. Here are several small things you can do to get started. With these simple tips, you can begin to prepare your body and mind for a healthier lifestyle before you even break a sweat or eat your first green vegetable. Though you could snack on some snap peas while reading this article…

Figure Out How Many Calories You Should Eat

Knowing is half the battle, right? Use this simple method to determine approximately how many calories you should try to eat each day, or consult your fitness program’s nutrition guide, and begin to make small adjustments to reach that daily goal. Using a nutrition tracker like MyFitnessPal can be extremely useful in helping you figure out how many calories are in the foods you eat and where you’re overindulging.

Stretch

Get those muscles ready to move. If you haven’t used them in a while, do some gentle stretching to wake them up and get familiar with the current limits of your flexibility. Knowing where you’re tight can help prevent injury. 

Start to Move More

Even if you’re not Pushing Play yet, you can begin to make an effort to move your body more every day. Take a walk, stand (or do squats!) when you talk on the phone, take the stairs, park a little farther away from your destination, stretch during television commercials, rearrange the furniture in your living room. What suggestions do you have for adding gentle movement to your day? Share your ideas in the comments.

Drink Water

Being dehydrated can make you sore even if you don’t exercise. Set yourself up for success, and minimize initial muscle soreness, by drinking plenty of water in the days leading up to the start of your fitness program. Get in the habit of drinking enough water every day. A great way to start is drink half your body weight, in ounces, each day. Ex: 150 lb person should get in 75 ounces of water each day.

Throw Away Junk Food

Empty your desk, cupboards, fridge, freezer, car, and secret snack stash drawer of foods and drinks you know you shouldn’t be eating. If you want to reach your fitness goal, prevent temptation by removing junk food from your house. If the packaged foods are unopened, donate them. We know you spent good money on those Ding Dongs and Doritos, but they are doing the opposite of helping you reach your health and fitness goals. 

Build a Healthy Pantry

Now that you’ve eliminated the processed junk food from your home, replace it with good-for-you staples that will help you create healthy meals every day. Here is a list of 17 pantry essentials to get you started.

Set Up Your Work Out Space

This could be as easy as moving the coffee table in your living room, or as elaborate as setting up a dedicated gym in your garage or basement. You won’t need much space to exercise, but it’s a good idea to figure out where you’ll do it and make the space usable and inviting for the workouts you’ll be doing.

Plan an Outing that Involves Exercise

A great way to get into the spirit of exercise before you actually commit to a fitness program is to plan activities with friends that get you moving. Invite friends or family for a hike, go ice skating, or organize a softball or flag-football game.

Find Your Reason Why

In this video, Tony Horton says, “If you’re really caught up in the numbers on the scale, or the dress size, and what’s happening with the tape measure, chances are that doesn’t really motivate or inspire you. Find a new purpose. Find a new reason why. The reason why has got to be so powerful, so strong that you’re not going to quit, you’re not going to fail, and you’re going to be consistent, and show up 5-7 days a week for the rest of your life.” Watch the whole video here to find out Tony’s “Reasons Why.” What’s your Reason Why? Let us know here!

Build a Support System

Getting fit doesn’t have to be something you do alone! Announce your commitment to get healthier and stronger to your friends, family, and coworkers. Start or join a Challenge Group, join a Facebook group, or recruit workout buddies and accountability partners to help you stay motivated when your resolve starts to slip or you feel tempted to make unhealthy choices.

Make Time in Your Schedule

Figure out when you’ll fit exercise into your daily schedule and begin to make adjustments to reserve that time slot every day. Will you work out in the morning? During your lunch break? In the evenings? Schedule exercise time in your calendar and commit to it as an important meeting with yourself. You wouldn’t skip a meeting with your boss just because you feel tired or grumpy, would you? No, you’d be there on time with a smile on your face and do your best to impress.

Lose a Few Pounds Before You Start Exercising

Kick-start weight loss and learn healthy eating habits with 3-Day Refresh. Find out more here.

It’s OK to Start Slowly

You don’t have to Push Play and go full speed on the first day. If you’ve been spending the last few months or years sitting on the couch, just do what you can. It’s OK to start with a few minutes of exercise and work your way up to a full workout. Five or ten minutes of exercise a day is better than no minutes. Try to add one minute each day until you can do a full workout. In his article, 5 Steps to Avoid Muscle Soreness, fitness expert Steve Edwards said, “It’s very tempting to begin an exercise program with a lot of enthusiasm, but try your best to go at a reasonable pace. If you’ve never exercised, or it’s been a long time since you have, go much easier than you feel you are capable of on Day 1 and ramp things up at a pace that is based on how you feel. If you’re not sore, go a little harder the next day. If you’re a little sore, take it down a notch.”

Author – Kirsten Morningstar

Photo Credit – TeamBeachbody.com

X Your Way Through The Holidays!

This time of year we start bringing the workout indoors (if we bring it in at all!!)

I am one to get bored with my workouts, even the one’s I design myself! SO I decided this year I’m starting my New Years Workout Revolution a little earlier.

We are ALL familiar with Tony Horton’s P90 series. If you’re not you must have been living under a rock for the last decade!  This series runs 90 days start to finish which is perfect for the holiday streak of Fall and Winter celebrations that will begin soon.

October 5th I will begin P90X3, this version is dynamic, heart pumping, fat blasting exercise done in 30 minutes each day!💪

Each P90 series has its own focus, so everyone can find the one that works best for them.

P90 – For Everyone

P90 90-Day Body Transformation for Everyone

P90X – The Original

P90X2 – Take it up a notch


P90X3 – Time Crunched?!?


For you who like the freedom of streaming – I’ve got you covered too!

CLICK. STREAM. SWEAT.

 

If you no longer know where your copy is, any of these links can help you get another.

Get a group together, have your spouse jump in with you, help your kids burn off some of that cabin fever (or sugar high!)

Make it through this holiday season heathy and fit, knowing you are going to look AWESOME in each and every party outfit you wear!

Join the Facebook page where we will talk food, water, modifications and just plain keep each other motivated throughout 90 days of Fitness!