Making Fitness Work For You

We all know getting fit and staying fit should be our goal. Unfortunately for many, just getting started on a fitness schedule is a scary thought. With numerous options, and sometimes too many opinions, fitness has become more of a trend and less of a lifestyle. Classes all over the world offer everything from Zumba, Body Pump, Bootcamp, Crossfit, to Pole Fitness! Even indoor surfing is a thing...and let's not forget the ever popular Spinning! Where does one begin? Do you get right on the pole or do you do a WOD? I know...what???? Lol!

Let's get to the basics and find a fitness program that is simple and effective for you!  First and foremost, know your limits, get a health evaluation, and remember to have fun! It is not about the hottest trends, or what everyone else is doing. It is about what is going to keep you fit for life!

I often like to ask a simple question, what do you enjoy doing? This one question can get you started on the right track to staying fit long term! The reason so many people fail at fitness is because they are jumping head first into a fitness trend, not ever thinking about what may be fun for some, may be torture for others! How do you know what you like? Here's a easy way to find out using some simple questions:
-do you enjoy being in a group atmosphere or prefer to sweat alone?
-are you one to hit the dance floor and love loud music?
-do you use a road bike?
-when you think of running, do you get excited?
-do you enjoy being outdoors and in the woods?
-does building muscle make you cringe or does it excite you?
-do you prefer working out at home or at a gym?

Once you have answered these questions, it will give you a basic idea of workouts you could try! For
example; if the thought of running or biking makes you cringe, and you hate the idea of dancing, I
would rule out Zumba, Pole Fitness, running and spinning, instead start with a basic strength training
class like Body Pump, Bootcamp, or CrossFit. Personal training may also be a perfect fit for you! One on one training is one of the most efficient ways to get fit. The trainer is only focused on you and your goals, you are the priority! This makes it a very effective way to get in shape! If running outdoors sounds amazing and you love the idea of music and dancing, try Belly Dancing, Zumba, running, Spinning, Hooping, or  a cardio based fitness class!

What if classes don't sound appealing to you? Look to Nature first!! Great ways to get fit outside is by taking advantage of your local rental companies! Almost everywhere, you can now rent SUP Boards, skis, Kayaks, and bikes! You don't need to invest in expensive equipment right away. I love to hike, it is free, it is always an adventure and works your body without you even realizing it. It gives you the opportunity to bring you dogs, and just enjoy the amazing surroundings...and let's not forget the breath taking views at the summit! If you prefer the comfort of your living room, check out YouTube for some killer FREE workouts like Body Rock TV. You can also purchase DVDs like
P90X or download Kayla Itsines BBG workout.

Now that you have narrowed it down to what YOU enjoy, make a schedule you feel comfortable sticking to. For example, many do a Monday, Wednesday, Friday fitness schedule and plan to commit to those days and it just becomes habit! It is so much easier to plan ahead and know what days are your training days, this helps you avoid last minute struggles to find a class or plan a workout!

Alright! You have found workouts you think you'll enjoy, and you are on a set schedule! Now all you have to do is START! Remember, it is normal to feel exhausted or overwhelmed at first, this does not mean it is time to quit or give up! It means you are doing exactly the right thing, pushing your body a little more than it is comfortable with. If you are taking classes, I highly recommend talking to the instructor and getting right up front in class. You want to be able to see exactly what the instructor is
doing and be able to signal her if you are struggling.

Don't forget to check out your local running groups, Meetups, races, or discounted classes at community centers! I recently joined a few groups on Meetup to help me find others who enjoy hiking and running, I also joined a local running group so I can stay up to date on all the local running events! Use these resources to help keep you motivated and surround yourself with a fit community!!

Fitness doesn't have to be complicated, a simple trail run or a 30 minutes body weight workout is all you need. But if you prefer to get into a class, there are so many available! Remember, fitness isn't about hopping on to the next trend, it is about finding what works for you! If you love hiking, do that, if you love running, do that! Don't get caught up in what every one else is doing, because when you are doing what YOU love and what works for YOU, you will be successful!

Get Fit And Stay Fit

 

Are you struggling with your fitness routine? Or maybe you've never had a fitness routine? Well, it is time to get fit and stay fit for life! Working out needs to be a regular part of your life, not a chore, but a blessing. I look at fitness just as that, a blessing! There are those out there who cannot exercise due to medical issues or unfortunate accidents, but I can. I can move, I am pain free, and I am able to push my body everyday, so I will!

What keeps me motivated is my health, my love for outdoor actives, and the desire to grow old in the best shape I can. I do not want to be old and stuck at home. I want to hike, bike, play, even when I am in my seventies! I want to chase my grand kids, I want to travel with my husband, and I want to have unlimited amounts of energy....I want to stay fit for life!

You have to accept fitness as a permanent part of life. It is not something you do to lose a few pounds, it is something you do to maintain optimal health. Without it, you are doing great harm to your body. Where do you begin? Here are some tips to Get Fit And Stay Fit!

1. Make a workout schedule and stick to it as much as possible. This is so important! We make time for our favorite shows, girls nights out, and monthly hair appointments, so we need to do the same for fitness. Try to start with a three day plan like Monday, Wednesday, and Friday. Pencil yourself in, and workout 1 hour on each of those days! Do NOT cancel these appointments! They are more important than hair appointments, lol!

2. Take classes or join a gym! Gym memberships are more affordable than ever, and classes are now available pretty much every day of the week, morning and evening! Taking part in a gym community is awesome motivation! Being around others who have similar health goals is very motivating. It is also a great way to make some new friends and maybe a new workout partner!

3. Variety is really the spice of life! Don't get stuck in a rut, try new work outs, switch it up, and keep it fresh! There are so many ways to get fit; weight training, HIIT, Tabata, Insanity, running, walking, swimming, Zumba, Hooping, etc., etc.! If you keep your workouts fresh and fun, you will never get bored!! Don't focus on only one thing like running, try running once a week, and the other 2 days focus of weight training, or a fitness class. This will not only keep you from dreading the same old routine, but will help you get in even better shape!

4. Don't focus on weight loss or your size! Just have fun!!! The more you focus on your weight, the harder it becomes to lose it, and the more you will dislike exercise! Focus on having fun! Watch your fitness level improve, compete with yourself and see how much faster you can get, or how much heavier you can lift! If you have weight to lose, it will come off eventually, just don't focus on it!!

5. Get outdoors as much as possible!! Being active outside may not feel like traditional exercise, but it is even better! Not only are you burning hundreds of calories, but you are also breathing in fresh air, and soaking up some vitamin D. There are many ways to stay active in every season. Winter is great for skiing, snowshoeing, winter hiking, or just walking. Spring is perfect to start jogging! The weather is a bit warmer and the ice has melted off the roads. If running isn't your thing, check out some hiking trails, or maybe Spring skiing!! Summer brings hot temps and the open water! Swimming is such great exercise! Hit the lakes, rivers, and oceans and get in the water! And there is always yard work to be done, rake leaves, mow the lawn, get in the garden, and get busy!

6. Hire a personal trainer! Many think this is so expensive, but honestly, it is so affordable these days! Trainings will vary anywhere from $30 to $50 an hour! If you see a trainer once a week, they will help design a workout for you, that suits your goals and needs. Trainers will also push you harder and help keep you focused. There is no quitting with a trainer, lol! They will keep workouts interesting, fun, and fresh, all you have to do is show up!

There is no reason a fitness routine cannot be a lifelong commitment! If you want a future with great health, then get moving!! A body in motion stays in motion! Learn to LOVE working out, try new things, make friends at the gym, find a support system and just do it!! You won't regret it!

 

My food & workout journal!

Many people ask me what my day is like. What I eat, what I do for exercise, and if I snack in between meals. For the most part my food intake is very similar day to day. I really love to eat simple meals, I could eat pretty much the same foods everyday and never get board. I drink water all day long!!! If I am hungry, I will eat. I never deprive myself food!  As far as exercise goes, it does depend on my teaching schedule and the weather. If it is nice outside, I prefer to go running, walking, hiking, or recently, cross country skiing, but I exercise indoors as well.
Here is a typical day~

Wake up around 5:30 or 6am
Water or orange juice, followed by hot tea, decaf, herbal
I have my first mono meal around 8am, I like to have a whole melon!

I eat a second mono meal or salad around 11:30 or noon. A mango meal like this is about 4 or 5 mangoes!

Between noon and dinner I snack on raisins or dates, and more fruit. This is a whole pineapple and I usually eat about a cup or 2 of raisins.

Dinner is sometime between 5:30 and 6:30pm depending on my work schedule. It is always some sort of salad, raw dinner, or low fat vegan cooked dinner. Salad is HUGE, I eat out of a serving bowl, not even kidding. It contains about 2 or 3 hearts of romaine or an entire head of iceberg.

 For my weekly workouts, I do 100 squats and crunches daily, if I miss a day, I will do 200 the next day. I spin in class twice a week, I do some kind of walking or outdoor activity twice a week, teach bootcamp once a week, and do a workout at home once a week. To make it easier, this is how it breaks down daily:

Monday: rest day, squats and crunches

Tuesday: squats and crunches, sometimes leg day at the gym (45 minutes)

Wednesday: ride my bike for 90 minutes or do body weight workout, then go walking or hiking for about 2 hours, squats & crunches

Thursday: spinning class for 45 mins, bootcamp for 1 hour, squats & crunches

Friday: spinning class for 1 hour, squats & crunches

Saturday: walking outside, or rest day if weather is bad, but still do squats & crunches

Sunday: rest day, squats & crunches