How many of you tell yourself “I am going to workout 3 times a week” or “I am going to stick to a clean eating program for 30 days”? Do you usually follow through? or Do things get in the way?

It got me thinking about commitment and what it means to me. Not just to fitness and health, but the word Commitment in general.

I have committed to eat healthy 90% of the time and I have stuck with it. The other 10% are treats here and there that I don’t feel guilty about. If Marc asks me if I want ice cream or a glass of wine, sometimes it’s hard to say No Sometimes I’m the one asking him! I have found a great balance with nutrition and I am happy with that. I think once you find that balance you have made healthy eating a lifestyle change.

On a different note,  I made a fitness commitment on New Years that I didn’t quite follow through with. I told myself I was going to complete 5 consecutive Pull-Ups by summer. I can’t say I didn’t complete this task because I never put myself up to the pull-up bar to do the challenge. While I didn’t fail I still haven’t completed my goal.

We all have excuses and mine was for the pure fact that I was fearful of pushing my body too hard. I workout 5 days a week for my job so on my rest days I felt it was important to rest and when my shoulder was bothering me I didn’t push it.

I have spent extra time strengthening my back and shoulders and I know I can do it!  Because I am a committed person I am going to put the test in front of me this weekend to prove to myself that I can do those 5 pull-ups.

So to finish up my point, I feel like if your heart, mind & body isn’t fully into something then you shouldn’t commit to it. It’s easier said then done, we have all broken commitments before, but I am asking you to think very carefully before you make your next commitment. 

For more tips, check out the links below!

Trainer Tip #12: Check your ego at the door

Trainer Tip #11: Listen to your Body

Trainer Tip #10: Take your Warm-up Seriously!

Trainer Tip #9 Keep your muscles confused

Trainer Tip #8: Make time for yourself

Trainer Tip #7: Get more out of your Group Fitness Class

Trainer Tip #6  Choose exercise that you enjoy doing

Trainer Tip #5 Quality vs Quantity

Trainer Tip #4 Lift a little heavier

Trainer Tip #3 A short workout is better then no workout

Trainer Tip #2 Exercising outdoors

Trainer Tip Tuesday #1: If you don’t like an exercise, start doing it!

Have you stuck with any new years commitments?

What’s something you set out to complete and followed through with?

We got about 10 inches of snow from Sunday night to late afternoon Monday.. and this snow was not light & fluffy it was heavy & wet! I literally spent an hour shoveling and felt like I got no where! I thought I was tired but I think the snow was just kicking my butt. My legs were tired, my arms were tired, and I got cold!

Thankfully Marc did the other half (the harder side)

Last night I was thinking about a post and immediately this trainer tip came to mind:

Trainer Tip Tuesday #11: Listen to your body

I find myself listening to my body for EVERYTHING! Our bodies are SO smart. They tell us when they are hungry, tired, energized, happy, sad, stressed, anxious, sore, injured, I think you get it.

When it comes to Health & Fitness, here are some ways I listen to my body:

1. When I am sick I rest unless I have a head cold. Sometimes exercising makes me feel better but I usually will know within the first few minutes and if my body says no I stop and I will make sure to “lay on the couch!”
2. When I have an injury I rest. There’s a difference between being sore or having aches and pains that don’t go away or nag at you day in and day out. Those signals should not be ignored. Over the course of the last 4 years I have had a torn hip labrum (I had surgery) and I broke my collarbone a year ago. Those injuries side lined me for a long time. Mentally it was a huge challenge (but that is another blog post). I did however, listen to my body and of course my doctor’s orders. I immediately took the amount of time that was necessary for my body to heal.
3. I make sleep a priority. Seriously guys I turn into a pumpkin at 10pm. I get up early for work so its crucial that I am asleep right around 10 that way I can get between 7-8 hrs. When I get 5 hours I get run down and I don’t function!! Luckily I’m not one to hit snooze but the days that I feel like I need more sleep are usually the nights when I don’t get to bed on time or Ava has a surprise for us in the middle of the night. Sleep is key for health & fitness success!!!
4. If you feel pain with anything you should STOP. Yesterday I started to get some pain in my shoulder while shoveling. I immediately stopped and came inside to ice. I was so frustrated and I can’t even begin to tell you how mad I get when I feel pain. Injuries are not fun and with my job they just can’t happen so I am glad I did the right thing. You should never push through pain and if you are taking a fitness class or working with a trainer you should always let them know if something doesn’t feel right.

I use these ice packs when I need to ice my shoulder or hip, I love that they have the velcro strap it makes it so much easier to keep the ice in place!

I could go on and on about how I listen to my body when it is hungry or thirsty or when it tells me not to do something but I know you can all relate in some way or another. The point is, if you listen to your bodies cues you can successfully live a healthy & happy fit life!!

For more tips, check out the links below!

Trainer Tip #10: Take your Warm-up Seriously!

Trainer Tip #9 Keep your muscles confused

Trainer Tip #8: Make time for yourself

Trainer Tip #7: Get more out of your Group Fitness Class

Trainer Tip #6  Choose exercise that you enjoy doing

Trainer Tip #5 Quality vs Quantity

Trainer Tip #4 Lift a little heavier

Trainer Tip #3 A short workout is better then no workout

Trainer Tip #2 Exercising outdoors

Trainer Tip Tuesday #1: If you don’t like an exercise, start doing it!

What are some ways you have or have not listened to your body?

Have you ever pushed through pain and did it lead to an injury?

 

I am also fortunate to teach classes that work on all aspects of training so I am able to get a variety of workouts and I am forced to do them  During Group Power we focus on strength training.

The point is, mix it up! Challenge yourself to step outside of your comfort zone and try something new

For more of my Trainer Tips check our my previous posts:

Trainer Tip #8: Make time for yourself

Trainer Tip #7: Get more out of your Group Fitness Class

Trainer Tip #6  Choose exercise that you enjoy doing

Trainer Tip #5 Quality vs Quantity

Trainer Tip #4 Lift a little heavier

Trainer Tip #3 A short workout is better then no workout

Trainer Tip #2 Exercising outdoors

Trainer Tip Tuesday #1: If you don’t like an exercise, start doing it!

Don’t get me wrong, I will indulge but I won’t be the one unbuttoning my pants or laying on the couch for 2 hours because I over ate.

I choose wisely. I love Turkey and gravy… and in case you don’t know me by now I am a POTATO lover.  So those items along with all the veggies will all be piled on my plate.

Don’t hate me when I tell you I don’t like PIE. People think I’m crazy but Thanksgiving desserts are not my thing. For as long as I can remember I never ate dessert on Thanksgiving. If someone made Chocolate chip cookies, I would eat one but usually there’s only pies:)

So on a healthy note, Last night I tried out a new veggie combo that would make a great side dish for Thanksgiving. Roasted butternut squash topped with Gorgonzola Cheese.

I took 1 pound of chopped butternut squash and drizzled it with oil & salt. Roasted in the oven for 30 minutes at 400 degrees and then topped it with 2 tbsp of gorgonzola cheese right after they came out of the oven. It was yummy!

Here are some Tips for Beating the Holiday Bulge:

I did an elliptical interval and the whole time I was thinking about jumping rope and other ways I should’ve been doing my cardio. I rarely ever hop on a machine so I stuck with it, but now I realize why I usually choose other forms of cardiovascular exercise!

Trainer Tip Tuesday #5: Chose workouts that you enjoy doing!!

If you aren’t enjoying your workouts you most likely won’t stick with them. When I am not teaching classes, I enjoy doing bodyweight circuits, kettlebell circuits, agility ladder work, Insanity or T-25 workouts.

I also love practicing Push-ups.

My Tricep Pushup is finally bacK!

It took me a long time to build up my Tricep Pushup strength since my shoulder injury, but now I can complete multiple sets!

Here are 5 tips for finding an exercise you enjoy:

1. Choose an exercise activity that works for your health. Make sure you are cleared for exercise by your doctor and they approve of the activities you want to participate in.
2. Join a class. Classes keep you motivated and they usually have the same class times each week which makes it easier to have it set in your schedule. Classes also have great music and a set workout plan.
3. Choose exercise that works with your schedule. Does your class fit in with your work schedule? If you don’t have time to get to the gym, find a workout that you can do at home with minimal equipment, or get outside and go for a run before work if you like being outside.
4. Choose exercise that trains all aspects of physical fitness. I am a huge fan of boot camp class because we work on balance, cardio, & strength. Some classes only focus on strength training or only cardio so you will need to find other days to fit in the exercises you aren’t training.
5. Workout with a friend. Having a friend or family member to work out with holds you accountable and will help to keep you motivated to stay on track!

Do you have any tips for finding exercise that you enjoy? 

What is your favorite type of exercise? How about your least favorite!?

Do you have any fitness tips? 

Have you ever injured yourself exercising? How did you overcome your injury?

Does your trainer or instructor correct your form or give you cues on proper technique?

When you exercise, you lose water and also electrolytes (sodium, potassium, and chloride to name a few). Potassium helps to maintain proper fluid balance. “Potassium helps your muscles to move, your nerves to work, and your kidneys to filter blood.” (Webmd) For more information check out Potassium: Heart Benefits.

If you have low levels of Potassium you may have low energy and endurance during exercise.

I am sure most of you have had bananas post workout, but here are some other options to try to help promote recovery after your workouts.

Potassium Sources:

1. AVOCADO

2. SWEET POTATO

3. PLAIN NON-FAT GREEK YOGURT

4. COCONUT WATER

Luckily I am a fan of all these options!! Are you?

Do you ever get muscle cramps?

Are you ever super thirsty after a workout? 

I have never really had muscle cramps before. I always try to stay well hydrated which probably helps  and after my intense workouts, I make sure to have some sort of potassium food source as well as replenish my other electrolytes!

I hear it all the time. From people around the gym, sometimes from clients, from friends and family. Every once in awhile it even crosses my mind…

“I’m working out, but my body isn’t changing”

In its simplest form, if you want to see changes in your body, you have to make changes in your workout. Doing the same thing every day or lifting the same weights will most definitely keep you fit, but you may be looking for more. I myself am a very big advocate for incorporating many different forms of exercise into my workouts. Not only does it keep it from getting boring but by confusing your muscles you will get faster, more noticeable results. I am a huge fan of boot camp workouts. They constantly challenge my muscles!!

For those of you who are in a fitness rut try this: instead of lifting the same weights every time you exercise switch it up. Grab a set of dumbells a little bit heavier than usual and do a few less reps with them. See how you feel and listen to your body. The last couple of reps should be difficult.

Please excuse my weird faces!

I CAN RELATE  to those of you who have felt that your body wasn’t responding to exercise. With a shoulder injury earlier in the year I was super limited on lifting heavy with my upper body.. it just wasn’t an option. I am at the point where I am increasing weights, and I am finally starting to see the strength gains and changes that I have been waiting for.

I have expanded the number of exercises I can do and I keep my body guessing which has helped me see those changes!

YOUR TURN….

Have you ever been frustrated from not seeing results with your workouts? Did you try switching up your routine? Did you notice physical changes in your body?

** I am a Certified Personal Trainer, however you should always consult your Doctor or Physician before beginning a new exercise program or making changes to your fitness routines**