Part 1: Then and Now: I’ve Changed….

Happy Hump Day friends! I actually hate that people call it that, and here I am doing it myself.

 

Moving on…

I had an interesting scenario happen last night that shed some light on just how far I’ve come in the past few years. I thought I’d go into detail about this, as I know many women (and some men too) struggle with this as well.

(If you’re struggling with any type of eating disorder and feel this could trigger you, please don’t read any further.)

Last night, I pulled out a half eaten pint of Haagen Daaz Dulce de Leche ice cream. I ate it.

And then I moved on with my life.

Now, to someone who doesn’t and has never struggled with any type of food disorders, this probably doesn’t seem like anything and you’re likely not sure why I’m even pointing it out.

But for those of you who have in the past or are currently dealing with a bad relationship with food, you get it.

You see, 3-4 years ago, after I finished competing and started struggling with my ability to manage what I was eating, I would have eaten the Haagen Daaz ice cream, hopped in the car, and gone out to see what else I could get my hands on. More ice cream, cookies, chips, you name it. I hated it. I hated that I couldn’t control it. I hated that I felt the need to always have more, more, more. And it showed. I slowly gained weight and found myself embarrassed to go out because of how I looked. I was also extremely ashamed to be controlled by something so stupid. And it wasn’t like a drug I could quit….it was fucking food.

Last night was just another reminder of how far I’ve come. I struggled with my relationship with food for SO long (years) and really, truly thought I’d never have a normal relationship with food. I admired the people that could eat a few french fries and be done with it. Not me. I couldn’t do that. I had to eat all the french fries, and then as soon as I wasn’t with anyone else, I would go eat more. Until I was too full to breathe. It was disgusting, humiliating, and unhealthy.

But these days? I CAN do that. In fact, I often do. I can eat a few french fries and be done. I can even eat the whole basket of fries and then be done. I can eat 1 scoop of ice cream and not need more. I don’t NEED MORE. It’s a feeling I NEVER thought I would regain. I can truly say my relationship with food is NORMAL. And it’s freeing…..

So how did I do it?

Part 2 coming soon………….I’ll tell you how I did it and how it’s changed my life for the better…..

2012-10-07 11.03.45

A MUST Read…Chasing That ONE

Happy Thursday! Hope it’s off on the right foot!

I’m working away, but already thinking about the weekend ahead. I’ve got some fun plans for Saturday! A group of friends from the gym are going to Mt. Baldy to do a hike. I’ve never been there, so I’m excited to do it! I haven’t been on an adventure in a while, it seems, so I’m more than ready for a break from L.A. I love this place, but it wears on you sometimes. A day or two somewhere quiet should do my body good. 😉

Chasing the ONE

I took a boxing class Tuesday night at ABA. It’s the boxing gym in the basement of the gym I work at. I have been going once a week for the last 6 weeks or so, and am loving it. I feel like I’m catching onto the combos and getting stronger/faster. I’ve always been able to hit really hard, but when you add in the moving parts and doing it QUICKLY, it can get tough and make your head spin. (fo’ real, they call out combos FAST down there).

Anyways, last night’s class was small…..and small classes mean more work time. The class is set up with 4 stations: mitt-work, bicycling, plyometrics, and heavy bags. Since we didn’t have many people last night, we skipped the heavy bags and just worked through the other 3 stations as many times as we could in an hour.

Hitting the mitts is definitely my favorite because you really feel like a bad-ass-mo-fo-boxer when you do it (or maybe it’s just me?). It’s about 3 minutes of hitting the mitts with a trained instructor that is calling out all types of combos for you to do. An example would be “2,3,2, double hook, catch left, double hook, up 4”. May not seem that hard, but what that means is a right punch, left hook, right punch, double left hook, catch left (they hit you), double left hook, 4 upper cuts, left hook, right punch. These are all being called out WHILE YOU’RE HITTING, so you really have to be on top of your mental game. You don’t exactly get time to think about it! 🙂

It’s such a BLAST, but last night I was hitting a wall physically. Towards the end of each round, I just felt like I had nothing left. I was giving it my all, and punching as hard as I could, but at the same time I was just becoming fatigued and my punches had less and less power as time went on. The instructor that I was hitting with would NOT let me quit. In fact, when I started to break down and hit softer, he made me do MORE and kept me going in order to make me push harder. I truly thought there was NOTHING left in the tank, but he wouldn’t let me quit. He kept yelling “come on Lizzy, HIT HARDER, Let’s go GIVE IT ALL YOU’VE GOT, HIT HARDER!”. This actually happened in two separate rounds and whattayaknow……I was able to give it more. I hit harder, I grunted, and I just pushed through as much as possible. (I secretly also thought I was going to die, but that’s besides the point) 😉

I left class feeling amazing. Feeling like every ounce of energy I had was put into that class. It reminded me that while, yes, I push myself really hard on my own, it doesn’t compete with having someone to help push you even further. You might think you can’t (just like I did), but you CAN. The motivation to do MORE in class was just what I needed. Oddly enough, that motivation spilled into my work day on Wednesday and I had a kick-ass-get-it-done kind of day. 

My point in telling you this story is that I’m CONSTANTLY asked where I get the motivation for my workouts, but RARELY asked where I get the motivation to work as hard as I do at my jobs. While, yes, I’m self-motivated, do you think I just have some kind of motivation machine sitting in my stomach pumping out motivation??????? Hell no!!!!

So then why do I seem to be self-motivated? It’s because I am constantly SEEKING motivation. Whether that be by going to a class where I know the instructor is going to push me, or watching a video online that inspires me to go lift heavy shit and take names while I’m doing it, it’s all encompassing. I’m constantly searching for the kindle to my fire. I know that if I STOP doing that, I’m going to lose the flame. Even on the days that I don’t want to search for motivation and feel the complete opposite, I still know I need to try.

So how exactly does that relate to work-life? It’s the spill-over effect. A cycle, if you will.

  • By getting motivated for fitness, I accomplish and achieve success in the gym.
  • By achieving success and feeling accomplished, I get heightened endorphins and the feeling of knowing I proved I was better than I thought.
  • When I then go to work, those feelings are still there! I end up getting a ton of stuff done and come up with tons of new ideas. (This is one of many reasons that I like to take a break in the middle of the day for a quick workout. It’s idea fuel, get-er-done propane.) Ya feel me?

I’ve alway said working out changed my life, but until you fully experience it yourself, it’s really hard to convey just how life-changing it is. Breaking through mental and physical barriers in the weight room, on the track, in a rock climbing gym, at the yoga studio, or wherever it might be WILL transfer into your everyday life. It takes hard work, consistency, dedication, PATIENCE, and the drive to do better. Lift more than you did last week, run farther than you ever have before. Knowing that not every day is a life-changing, break-through workout, and that some days it’s going to SUCK and you’re going to FAIL. But it’s when you get that ONE…..that ONE workout that makes you just feel like you’re on top of the world and nothing can touch you. It’s that ONE that makes it fucking worth it.

For me, it’s lifting weights and doing high intensity work outs, but whether it’s lifting weights, working on inversions in yoga, or running a marathon, it’s what resonates with YOU. I challenge each of you to go out and find what it is that you like to do. You don’t have to like it every time you do it, you just have to like it enough that you’ll keep trying. And I promise that if you DO keep trying……you’ll get that one….and just like a drug, you’ll continue to keep chasing that one down until you experience it again…..and trust me….you will.

Have you experienced a workout that made you feel on top the world?

What is your favorite way to stay active?

 

It CAN be done!!!!

Being in the fitness industry for the last 6-7 years of my life, I tend to be the go-to person at parties,get-togethers,bathrooms (for real), you name it –when it comes to questions about working out and eating right. I’m TOTALLY okay with that, because I LOVE to talk about it and helping others brings me SO much joy! Hello, I have an entire BLOG about it and LIVE it every day!

Now, what DOES get a bit frustrating is when I stand there excitedly giving people advice and options as to what they can do, and they IMMEDIATELY come back at me with why that JUST isn’t possible for them. I’m tired of hearing that you don’t have time, that you can’t do *this* because it hurts your *that* (barring serious injuries, it is usually something that can be modified very easily!), that healthy food is gross, that it’s too expensive, you don’t have a gym membership, blah blah blahdeefrickinblah! Let me fill you all in on a little secret:

You don’t need to rearrange your life in order to have a healthy one! There is this notion that in order to be healthy you have to “go to the gym a lot and eat vegetables all the time.” You don’t. You just don’t. I truly believe that ANYONE and EVERYONE can lead a healthy lifestyle.

Now to make this clear, I don’t think everyone needs to be like me. I realize that I’m not the norm. For heaven’s sake, I LIKE BURPEES. IT ISN’T NORMAL.  I crave vegetables and eat them in massive quantities for “fun”. While that is me, I realize that not everyone is that and you absolutely DO NOT have to be anything close to that. I believe everyone can live a healthy and active life by making SIMPLE and SMALL changes. You don’t have to give up your favorite foods and you don’t have to become a slave to the gym. I actually would steer you a different direction if that’s where you were headed!

Let me tell you a little story about someone very close to me: my boyfriend Charlie. I always use Charlie as the perfect example of someone who has had the effect of a changed life without actually changing their life around.

IMG_1636When I met Charlie, his habits were very typical of an American. He ate fast food for most meals (McDonalds was a go-to), M&M’s and Famous Amos cookies for a snack, and save for the random hike here and there, he was pretty sedentary. I had no intentions of trying to change him into some health nut or workout freak and I still don’t. That’s not him and that is totally okay.

Charlie knew that his lifestyle wasn’t very healthy and wanted to change it, but, like SO many others, he wasn’t quite sure what to do. In his head, you had to eat broccoli all day if you wanted to be healthy. Aside from the perceived awfulness of a healthy diet, he’s also very stubborn. To him, working out was something he just didn’t have time for. He, once again, perceived this as something that would easily take 2-3 hours out of his day, which was just not possible. He works A LOT and if being healthy meant interfering with his work and passion, it was likely going to last about .543 seconds. I remember the first time I suggested that he try brown rice instead of white rice. I’m pretty sure he considered running away from me and never speaking to me again. (Glad you didn’t, babe). I might as well have insulted Star Wars!!(FYI: You can lose limbs for that kind of talk around this house….) I knew then that this wouldn’t be easy, but I was willing to help and be patient with him since I knew, ultimately, he wanted to be a healthier person. It took me reminding myself that not everyone is like me. I LOVE the gym, LOVE the sweat, WANT to workout, LOVE eating healthy (don’t get me wrong, I love other foods that aren’t so healthy, but for the most part, I like food that makes me feel good), so it isn’t as hard for me to motivate myself to go do those things. Not everyone feels that way about it, and that is completely okay. It doesn’t mean it can’t be done.

I tell you this because with some small changes here and there, Charlie has become a pretty healthy person!

These days, Charlie eats brown rice, whole wheat pasta, lean meats, fruit, vegetables, and minimally processed foods (by choice and taste), snacks on Greek Yogurt (and loves it more than anyone I know!!), eats balanced meals on the regular (his former lunch of a #2 at McDonald’s has now become a chicken, brown rice, and vegetable bowl at Chipotle), checks ingredients on packages before eating anything (he’s more obsessed than I am on this!!) and he works out with me at least 1-2 times per week. His life has not been overhauled, his schedule has not been compromised, and he does this all by choice. YES, he still eats sweets and junk food. But he does it on occasion, not on the regular. I absolutely support and encourage him, but if he didn’t want to eat healthier and BE healthier, he’d still be eating a steady diet of Taco Bell Double Deckers. He now tells me that on the very rare occasions that he does eat fast food, he instantly feels like garbage and never wants to eat it again. He can’t even believe he used to live on that stuff! (Hell, I did too in high school! Not sure how I even functioned! Teenager cells, I guess.) Charlie will still eat his beloved M&M’s and Milky Ways on occasion, and he will NEVER say no to a milkshake (although, thankfully, he isn’t offered one very often ;-).) This is all just to say, you CAN have your cake and eat it too. Just not all the time. (I’ll be the first to admit that on a weekly basis, SOME type of candy will be consumed by me.)

My point in highlighting Charlie’s story is to show you that it CAN be done by anyone. Even if you’re not trying to be a “health freak” (yeah, I know what you guys say about us!!!!), you are still capable of leading a VERY healthy life. I repeat, it does NOT have to completely change your life. You can still eat the foods you love and do the things you love. It is the LITTLE changes that really add up and that is what you have to remember. Charlie and I still eat frozen yogurt (hey, maybe sometimes we I  might even maybe, kinda, sorta, eat it twice in one day like last Saturday), get burgers, share endless bowls of chips and salsa, and thoroughly enjoy our food. Deprivation is NOT in our vocabulary. Moderation is.

mechartemescal

So what are some lifestyle principles that we live by?

1. Moderation. We don’t eat frozen yogurt and burgers every day. It’s usually a once a week type of thing. (If, hypothetically, you DO get it twice in one day, it still counts as once a week since it was just one day of that week….right?!?!?!)

2. When we are craving a burger or something that is typically deemed “unhealthy”, we choose better ingredients. As I mentioned in this post, Burger Lounge is our go-to because of the ingredients they use. Charlie gets a grass-fed beef burger and I get a free-range turkey burger. No fake, fatty meat and no factory farms. Basically, we try to eat at restaurants that offer a better quality, when available. When it comes to something like chips and salsa, we buy chips that have very few ingredients and ingredients that we can actually recognize, and get salsa using the same standards.

3. We make it at home. For example, instead of eating sodium-laden Chipotle all the time, we make it at home for dinner several times per week. This allows us to control our ingredients so we know what we’re putting into our bodies. Organic Chicken, Brown Rice, Organic Bell Peppers, Half-Sodium Black Beans, Mexican Cheese (we buy any brand that doesn’t have any weird preservatives. This can be tough, so if you’re able to go to a health food store for this, I highly recommend it. The Ralph’s near us only has ONE brand that doesn’t have a bunch of fillers in it), and Hot Sauce. We both agree that it is actually BETTER than Chipotle.

4. Our workouts typically last 20-25 minutes. Sure, sometimes we do longer workouts, but I absolutely 100% guarantee that you can get a fantastic workout in with only a 15-20 minute window to work with. Sometimes they don’t even require ANY equipment at all! (In fact, I’ll be releasing an e-book in the next few months that will give you PAGES of quick, equipment-less, workouts that will have you mopping your sweat off the floor in under 30 minutes.)

As you can see, where there’s a will, there’s a way. Even deciding to make ONE small change to your health can have a huge impact. It’s the exact reason why the plethora of excuses drives me crazy. I can’t express enough that you don’t have to go Biggest Loser style and workout 5 hours a day while eating 1200 calories of fake food to lose weight or be healthy. You have to care about your health and make the attempt to make small changes.

I’m HAPPY to answer any questions you guys have. Leave me comments on here or on Facebook and tell me your biggest problems with making healthier choices. I’ll do my best to help you solve them. I believe EVERYONE can live a healthier life without sacrifice. Let me help you on your way to yours!

It’s Hard, But Not THAT Hard

…that’s what she said?

It’s an age old saying “Fail to Plan, Plan to Fail”. 

They will tell you that if you don’t prep all of your food on Sunday, then you won’t succeed.

They will tell you that if you eat carbs at dinner, then you won’t succeed.

Eating after 8pm? You might as well have done nothing all day. 

Ladies and gentlemen, I’m here to dispel some of these MYTHS and give you some tried and true advice that will help.

If you picked out 10 different fitness/health professionals and asked them how to lose weight, you would likely get 10 different responses. Honestly, maybe even 11. The debate is ongoing, but I highly advise that you take the pieces that work for YOU and piece together what is in YOUR best interest. There is no “one way” and it doesn’t have to be insanely hard. (Yes, that means I’m telling you to take what I say with a grain of salt, because I’m not you and you’re not me, and Dr. Seuss would be proud of me.)

When I was preparing to compete in the NPC, I looked like this:

Oh hello there.

Oh hello there.

I sometimes ate 8-10 apples a day (not joking, fruit all hours of the day), oatmeal for dinner was quite frequent (sometimes even at 9 or 10pm!!!), and I rarely prepped all of my food on Sunday. I was lean as f*&^. I got even more shredded than the picture above.

Now I look more like this:

Ab Progress January 14, 2014

Ab Progress January 14, 2014

…but I’m fine with that and still like my body!

The point of the first picture is to prove to you that it doesn’t have to be the hardest thing in the world to lose weight or even get super lean, if that’s your goal. (Clearly my goals are different now than they were in 2009. I want to be leaner, but not as lean as the first picture. I had my fun having the chest of a 6 year old boy, but I appreciate that I’ve stopped confusing my chest size with a very popular automobile club ahemAAAahem).

It DOES take dedication, and I won’t discount that. I was a really clean eater and didn’t eat any processed foods (except for my cheat day once a week).

What I AM here to do, is to give you some helpful tips that will help you get through the parts that are made to seem so difficult. I truly believe that with a little discipline, anyone can make a good change in their life. It doesn’t have to derail your life, and you can still enjoy food. In fact, I think depriving yourself is only a quick fix and can backfire on you over time. Somehow people started getting the vibe that food should be fuel and nothing more. I disagree. While food should primarily be fuel, food is to be enjoyed! There’s a reason that you feel happy when you take a bite of that chocolate chip cookie that’s fresh out of the oven. It’s not an accident.

With that said, here are my tried and true suggestions for anyone looking to get started on the journey to a healthier body (this includes losing weight or just becoming a healthier person)

-Eat a few times per day

This will help to keep your hunger levels in a comfortable place so that you don’t get so ravenous that you start devouring food without even knowing what hit you. No, you don’t have to eat 6 times per day, but try to get at least 3 meal times in. In the end, do what’s comfortable. I don’t necessarily think you should eat 1 meal a day, but if that’s what works for YOU, then who am I to change that? It comes down to….

Eat balanced meals 

For your main meals of the day, I truly believe in eating balanced proportions of proteins, carbohydrates, and fats. This is not only good for your body (as it needs all three of these), but also keeps you much more satisfied than you would feel if you left something out. Try to include a portion of proteins, fats, and carbohydrates into each meal.

For example: If you order a baked potato(carbs) and butter(fat) and call it a meal, you’re missing out on the protein. Pair that with chicken, tofu, steak, eggs, or whatever protein choice you’d like. (You can even add plain greek yogurt instead of sour cream, and I bet you won’t know the difference!)

-Watch your portion sizes

…but LOAD UP on fruits and veggies. For example: A medium container of strawberries like this is about 65-75 calories.

strawberries Eat the entire thing and tell me if you don’t look 6 months pregnant after that. I’ll likely tell you to eat another and report back. You’re only 150 calories into the hole at this point, so I don’t even feel bad. I’m not saying you HAVE to do this, but I’m telling you it’s one of my tricks. Giant bag of broccoli, a bunch of baby carrots, a container of strawberries, 1-2 apples. While they taste really good (and the fruit options double as a sweet-tooth queller), they also help fill you up so that you don’t feel unsatisfied after a meal and start digging into junk foods. This is definitely one of my best kept (okay, it’s not that well kept) secrets. I usually use the vegetables as my “appetizer” before a balanced meal and the fruit serves as my “dessert” when I’m feeling a hankering for something sweet.

For your main meals, you don’t have to go around measuring all of your food, but a good rule of thumb for each meal is this:

-make the protein part of your meal about the size of your fist

-the starchy carbohydrates portion of your meal should fit in the palm of your hand

-vegetables should be abundant and eat as many as you want (see above.if you start getting fat from eating too many vegetables, write me a letter and send it via pigeon. and P.S. let’s be honest with ourselves, it’s probably not the veggies’ fault…)

-fats should be around 1-2 TBSP

-fruit should be about 1-2 fist sizes, ideally

This is only a starting guide, and can vary from person to person depending on SO many things. Start with this and see how you feel.

Watch ingredients

One of the biggest and healthiest changes I’ve made over the years is watching my ingredient list. My boyfriend and I have become a bit obsessed with checking to make sure that we aren’t being fed random, awful ingredients that aren’t necessary. Thank you, but I don’t need any BUTANE in my food. Yes, they put butane (or as they like to call it BTHQ) in many packaged foods. For “freshness”. And maybe spontaneous combustion. The added high fructose corn syrup and hydrolized palm kernel oil that is put into practically EVERYTHING is also unnecessary. Find brands that choose to use REAL ingredients. Eat fresher foods. Eat local foods (that don’t require so many preservatives). I guarantee you will feel better and healthier by making these simple changes only.

Snack Well

(Not SnackWells!!!)

If you choose items like fruit, vegetables, nuts, nut butters, whole grain or sprouted grain breads, greek yogurt, minimal ingredient snack bars, chicken sausages, etc. you will be good to go! Snacking on empty calories does nothing more than keep your mouth busy. If that’s your goal, you might as well just make out with someone and save the calories! Eat a snack and make it COUNT. Some ideas: almonds and fruit, carrots and hummus, almond butter and celery, hard boiled eggs, Larabar or QuestBar, protein shakes and more!

-Eat the damn cookie

If you NEED a chocolate chip cookie (although you don’t really NEED it, but you catch my drift), eat the damn cookie. Just don’t eat 5 damn cookies.

In the end, it all comes down to having some discipline and a level head while wanting the best for yourself. You don’t have to starve yourself, you don’t have to deprive yourself of your favorite foods, and you don’t have to stop enjoying food. You have to decide that you want to be healthier, first and foremost. While you should enjoy your foods, the majority of them need to also be fuel to you. You will start to notice the difference in how you feel during your workouts (and in life!) as you slowly make these changes. In time, you will find that the foods that fuel you will also satisfy you, and will become the foods you crave. It doesn’t mean you won’t ever want to eat a plate of nachos again, but I do believe that over time, the desire will become less and less. The constant desire for junk will become just an occurrence here and there.

I hope these tips serve you well. I could probably go on for pages with all of the tips I have, so trust me, more blog posts on this subject will be coming!

I am not a doctor, I am not an expert, I am not a magical wizard (although sometimes I like to think I am), so please check with one of those before making any dietary changes or starting a new eating regimen. Listen to your body and go with your gut. 

What is the best dietary change that you’ve made?

What do you struggle most with when it comes to eating?

HIIT It!

It’s only Tuesday?! Monday was crazzzzzzy. I feel like I say that every day actually, but it’s true! I wear many, many hats and sometimes I start losing my mind. 😀

This cracked me up!

This cracked me up!

Yesterday I hit up the gym for some HIIT action before my climbing action. I had a few questions as to what I do for HIIT. Maybe you’re even wondering, “Lizzy, why do you keep talking about beating people up?!”. Let me dispel….

HIIT is short for High Intensity Interval Training. It sounds just like it is. The intensity is high, and you’re doing intervals. (Thank you Captain Obvious)

The idea behind it is that you are working at 90-100% for, say, a minute or two, and then giving yourself ample rest (walking, jogging, doing nothing for another minute or two before doing it all over again…and again…and againandagainandagain.

Here are some of the reasons I love HIIT:

1. It is anaerobic, which means that your fast-twitch muscles are recruited, engaging strength and speed. I could get extremely technical on this, but I’ll let you do some googling if you’re really curious (or feel free to e-mail me fitlizzio (at) gmail (dot) com). Your body response with anaerobic work is different than that of aerobic work (such as jogging, walking, etc.). In addition, the “after-burn” as they call it can last up to 8 hours after exercises (sometimes more or less depending on how hard your body worked). This means that your metabolic rate (calorie burning furnace that lives inside your body) will be higher long after your workout finishes.

2. My favorite: It’s quick! While it can be much tougher than just jogging steadily for 30 minutes, it is done in about half the time. You can pick and choose how long you want to do it, but if it’s more than 20 minutes, odds are you aren’t working hard enough during your “working” intervals.

3. It makes me feel strong and keeps me focused. While a nice jog makes me feel refreshed, a hard HIIT session makes me feel like a badass. I like feeling like a badass 🙂

The beauty of HIIT is that it is different for everyone. My “working” interval may be your rest interval and vice versa. The point is to work to YOUR potential, not mine or anyone else’s.

Here’s a HIIT workout I’ve been doing before my workouts a few days per week. This can be done on a treadmill, or outside. It can be done on a bicycle, elliptical machine, or swimming laps too. The point is simple: Work hard for 1-2 minutes, rest 1-2 minutes, and repeat until you’ve completed about 15-20 minutes.

HIIT IT AND QUIT IT (:-o)

Minutes 0-2: Jog at a leisurely pace (for me, this is 6.5-7.0 mph)

Minutes 2-3: Sprint! 90-100% intensity..go go go!!

Minutes 3-4: Either jog or walk, depending on what you want to do. I like to jog for my “rest” intervals, but walking is completely acceptable. It’s your REST so rest as you see fit.

Repeat minutes 2-4 five more times

This workout will be done in 15 minutes, and if you’re truthfully working to your full potential, I guarantee you will be a sweaty mess by the end!

Happy HIITing!

Okay, not this kind of hitting...

Okay, not this kind of hitting…

Do you prefer HIIT or steady-state cardio?

5 February Goals

It’s been a crazy week! (Don’t I say that every week?) It’s been a good, productive week, but I’m tired! Going to be nice to hopefully relax a bit this weekend. This week was full of all kinds of exercise: full body metabolic workouts, heavy lifting, bouldering, and a spontaneous Pound class! I’m super sore and excited to close out the week with a little bouldering tonight. I even have battle wounds from punching a rock this week….oops….

Battle Wounds

Battle Wounds

 

As we close out January, it’s time to start figuring out goals for February. It’s a really easy time for people to fall off the wagon as the excitement of the new year subsides, so it’s important to keep on truckin’ along!

 

My 5 Goals for February:

1. Drink more water! Somewhere along the way, I’ve been drinking less water than normal. I’m still drinking enough, but should definitely be drinking more. That is definitely my number one goal!

2. More whole meals. I’ve found myself running out of the house in the morning and grabbing a protein bar and coffee to start my day. I know I could be doing better by giving myself an extra 15 minutes to throw together a wholesome breakfast.

3. Try something new. While I definitely spread myself out with activities (crossfit, bouldering, gym, outdoor activities, etc.) it’s never too late to try something new (or even something old that you haven’t done in a while)! I’m thinking that getting back into boxing or the occasional hip hop dance class will be in my near future.

4. Be more present. (And read a book!) We are all trying to do this more. Technology has really messed us up in this way, and staying off of my phone sometimes would be healthy. While it’s tough because of the nature of my job, I am going to try to at least take one evening a night where the computer and cell phone are nowhere in sight until the next morning. {anxiety ensues…}

5. Take a trip. While I have some small trips planned to take care of some things, I want to plan at least one little weekend getaway with the boyfriend so that we can spend some good quality time together away from our normal, daily lives. I truly believe in doing this every month or other month to keep my mind clear and fresh!

 

So what are your goals for February?

They can be fitness/health related, or not at all! They’re YOUR goals, so make them something that YOU want to achieve.

HAPPY FEBRUARY!

HAPPY FEBRUARY!

5 Tips To Get Yourself To The Gym

It’s almost Friday!!! Weeeee. I’m excited because this is the first weekend in a while that won’t be TOO crazy. I have a friends birthday to attend (we’re going paddle boarding and doing yoga!) and I’m filming a short workout with the WBBC crew on Saturday afternoon. Sunday will be spent lazing around and of course, watching the SuperBowl. Is it bad that I’m hoping for an epic storm so that the game is even more intense? {evil grin}

I get asked ALL the time from friends, co-workers, members of the gym, etc. how I stay motivated to work out as much as I do. The truth is, there are PLENTY of times when I want to do nothing more than sit on the couch and be lazy. If I did that every time I felt like that, I’d probably work out 1-2 days per week. Once I get going, I’m all about it, but getting there can be tough. Ya feel me?!

5 Tips To Get Yourself To The Gym

  1. Get dressed. Plain and simple. It sounds weird and stupid, but once you have your workout clothes and shoes on, sometimes it feels just a bit easier to get in the car….which brings me to my next tip…
  2. Get in the car and GO. I don’t care if you have it in your head that you are going to drive there, walk in, and walk right out. At least give yourself the chance to stay. I truly feel that 95% of the battle is showing up. I think that is just in general life too. 🙂
  3. Do something you enjoy. If I had to take yoga every day, chances are I’d just be lazy and never go. Why? Because I don’t like yoga. Sure, it’s good for me, but I don’t like it. There are plenty of things that I do like that others don’t like. The secret? Find something you DO like. There is something for everyone and I truly believe that. If you haven’t found it yet, don’t give up. Keep trying new classes, new workout styles, etc. I guarantee you will find something you enjoy!
  4. Don’t feel pressured. It’s not all or nothing. Something is better than nothing. If you get to the gym and only do half of your workout, then you did half more than you would have done originally. Now, I’m not saying that you get to use that pass EVERY time, but it’s okay to not finish sometimes. Some days, your body just doesn’t want to work, and that’s okay. Do what you can for that day, and do it to your best ability. There will be plenty of days where you’re feelin’ the fire and will just knock your workout out of the park!
  5. Make a date. Sometimes, you just know you’re not going to do it on your own. If you make a date with a friend to do it, the odds of you showing up are much, much better. I can tell you from personal experience that there have been many times that I’ve wanted to skip a workout or bouldering session, but I knew someone would be disappointed if I bailed on them so I went anyways. The result most of the time? I have a blast, get to hang with my friends, and get a good workout in to boot.

BONUS TIP: Writing your workout down on paper, in your calendar, on your Facebook page, on your forehead, etc. can make you feel more accountable to do your workout. Try it for a week and see if your success rate is better. 🙂

So there you have it. We all have good days and bad days, but if you stick to your guns and only rest when it’s *truly* needed, I can guarantee you will start showing up to more of your workouts.

I hope this was helpful! I would love to hear your additional suggestions in the comments! Let’s get a good discussion going!