Category Archives: Fitness

The Big Fat Lie in Fitness

I’m going out on a limb here, people…but I’m willing to do it for my readers. Yes, that would be you. There are plenty of fitness folks, pros and enthusiasts alike, who will disagree with this statement because it completely counters their marketing efforts and maybe even their lifestyles. But I’m doing it anyway because…well…I suppose because I’m finally sick of the phony, inflated, trying-to-get-your-money and, most importantly, FALSE claims out there.

In my professional opinion, what is the biggest, fattest lie being passed around in the fitness industry?

 

 

Answer: That working out EVERY DAY is the only way to be successful and see results.

Insert mega eye-roll from yours truly. 

This kills me. Clearly. Or else I wouldn’t be writing about it.

I hope this brings you a sigh of relief because honestly, YOU. DO. NOT. HAVE. TO. WORK. OUT. EVERY. DAY.

The best fitness professionals and athletes out there take days off. They have active recovery days of stretching or light movements. They take time-outs for massage, therapy and R&R. Why? Because it’s hugely important. I’ve elaborated on the importance of recovery one too many times already but if you’re thirsty for more reasons to enjoy tea time instead of treadmill time then you can read one of these articles…

When You Are Tired (of being tired)

Don’t You Deserve a Break?

Frenemies: Exercise Myths We Hold Onto

Recovery Time is Forgotten

Back to the point…the claims that you need to relentlessly work out to see results are plastered all over Pinterest and Instagram. “Fitspirational” messages assault people from bloggers, Twitter and Facebook, too. Unfortunately, I think we’ve all become a little numb to well-intended messages that sting our open wounds again and again.

Let’s take the following examples that make my skin itch…

WHHHAATTT??? The “Keep Calm and Move On” people are pestering us to work out every day, too?! *Gulp.* Whhhhhyyyyy? Maybe it’s just me, but there is nothing, nothing, nothing “calming” about this message. How are we supposed to stay calm when we’re being told by society that we’ve gotta get our adrenaline pumping every 24 hours? Geesh. Just in case this message speaks to you, don’t worry – you can buy sweatshirt, coffee mug and candle-adorned paraphernalia bearing the reminder. Because a soothing candlelit dinner with “WORKOUT EVERYDAY” staring you down sounds idyllic, doesn’t it? 

Okay. Enough. I actually really like most of the “Keep Calm” messaging, so I don’t want to drag them through the mud too much on this one. Maybe I’ll forgive them. Maybe.

On to the next glorious image. This one is reminiscent of a lot of generic Pinterest, Instagram and Twitter posts. Take a good hard look…

Okay…let’s spin this a little. I want to ask you the following question: “Is every day a good day to work out?”

Are you thinking about your answer???

If you’re still debating the answer then STOP!

Correct response: NO!

No, not every day is a good day to work out.

I mean…we get sick sometimes, don’t we? We all occasionally experience nasty shin splints, twisted ankles, broken bones, deflated energy, dry spells of motivation, and unexpected obstacles. I will argue, quite strongly, that these are all times when working out is put on the back burner, at least for a few days. And that’s FINE.

These are two simple examples hand-picked from the flood of “fitspiration” quotes out there that mean well but wear people down more often than they build people up.

The bar is set far too high by messages like this. People come to me all the time, totally intimidated to start an exercise program because unless they can commit to it every day, they feel like they’re not giving enough. This is SO upsetting to me. Seriously guys, this is the stuff I cry to my husband over.

Again, I’m here to set the record straight…

If exercising every day is something you WANT to do and have TIME to do, then great! But, be wary. Our central nervous systems can easily become overrun by relentless programs and our hormones can get thrown way out of whack from over-training.

Plus, once again, be encouraged because…

You DON’T have to exercise every day to see GREAT results.

*Official end of rant.*

 

Yours in health and wellness,

Maggie

 

 

 

*Image Sources: 

http://www.keepcalm-o-matic.co.uk/p/keep-calm-and-workout-everyday-3/

http://www.coupons.com/thegoodstuff/6-ways-to-create-good-habits/

Where Does Belly Fat Come From?

Belly fat is both bad and good (yes, good!). Hoarding fat around the stomach is nature’s way of ensuring the survival of the human race during times of stress and unpredictable food intake. Why is the stomach the place it’s stored? Here comes the “good” part… Because fat in the abdomen is the most metabolically active fat. This means that just as easily as a little extra pudge can accumulate, it can be rapidly recruited for energy and burned off. When you think about it, it’s really quite clever. It’s like a squirrel tucking some acorns into the fold of its cheek for safekeeping. Our caveman bodies do the same thing. But belly fat accumulation isn’t just about what we eat and how active we are. Let’s take a look at some of the ways it gets put on our waistlines…

The Usual Suspects for Belly Fat

You guessed it; the usual suspects for belly fat include nutrition, physical activity and genetics. Let’s do a brief review…

Nutrition

This is perhaps the most obvious source of stubborn fat in the tummy. It should come as little surprise that sugary foods, trans fats, low-protein diets and alcohol can be detrimental when it comes to keeping off this kind of fat.

What You Can Do: Eat lower-sugar, healthy, natural and unrefined foods that are high in fiber or protein, and keep alcohol in check.

 

 

Physical Activity 

You’re more likely to get a spare tire if you’re sitting at a desk all day and doing little to get moving during your free time. This is fairly obvious. But, what’s less obvious is that just 5-15 minutes of movement in small segments throughout the day can truly help keep your metabolism and calorie-burning engine going. So, formal exercise isn’t always a “must” if you’re leading a truly active and healthful lifestyle. Although it certainly never hurts.

What You Can Do: Be consistent and realistic about your exercise habits and goals. One of the worst things we can do to our bodies is workout like a dog for two or three weeks and then take a month off. Equally taxing on our bodies and minds is setting unrealistic expectations for the kinds of routines we should maintain. Over-lofty plans for exercise do us no good if they end in failure and guilt. Decide how you plan to lead an active lifestyle and/or get in formal workouts. Make sure your plan is integrated into the rest of your life’s priorities and schedules to ensure successful commitment.

 

Genetics

Body shape, appetite and metabolism can be strongly influenced by genes.  Some people are prone to being more “apple-shaped” (i.e., retaining weight in the middle) while others are “pear-shaped” (i.e., retaining more stubborn, less metabolically active, but less dangerous fat in the hips and thighs). Leptin levels, a hormone that controls hunger and calorie intake, can vary according to a person’s genetics. Cortisol regulation can vary family-to-family and influence weight, too.

What You Can Do: If you’re trying really hard on the exercise and nutrition front, and belly fat still refuses to come off, then your genes may be at play. But, this doesn’t mean there is nothing you can do about to help your body. Focus on being holistic and putting more energy into the following…

 

The Sneaky Culprits of Belly Fat

Sleep

There have been lots of formal studies demonstrating the power of ZZZ’s on our health and weight. Both short and poor-quality sleep can lead to hoarding fat around the mid-section. Unfortunately, our busy-busy lives lend themselves all too easily to skimping on sleep, going to bed late and ignoring the snowball effect of increasing cortisol, inflammation and insulin resistance.

What You Can Do: Apparently, the later we go to bed the more we are skimping on deep, non-REM sleep, which occurs in the earlier part of the night. Pay attention, night owls! According to Time Magazine this is a serious problem that is linked to obesity and other health problems. So, go to bed earlier instead of only counting the total hours of sleep you get. Help yourself commit to this by creating a soothing bedtime routine for yourself about 45-60 minutes before you plan to fall asleep. Kids need a bedtime routine…and we do, too!

 

 

Stress

I can always tell I’ve had a few extra-stressful weeks because my stomach will start to feel a bit softer and fuller, even if I’ve been eating healthfully and exercising. Stress takes its toll on my body, and I know I’m not alone in this. Some people are more sensitive to stress than others by nature of their personality, goals and preferences, but none of us, even the most laid-back individuals, are 100% immune to its effects. Studies have shown that some women, with higher waist-to-hip ratios, may be more prone to the negative effects of cortisol production in response to stress than others.

What You Can Do: Sometimes we are in a stressful season of life and there’s not a ton we can do to move through it any faster. In these times, it’s especially important to care for your health through good nutrition, sleep and exercise so that the effects of stress on your waistline are minimized. Finding a relaxing or enjoyable activity to turn to on a daily basis can help release a bit of the tension and keep it from spilling over.

 

Gut Health

Brace yourselves…this one is pretty mind-blowing…apparently, there are different kinds of bacteria in your gut linked to obesity vs leanness, and overall gut health. In other words, obese individuals tend to have more of certain kind of gut bacteria that changes their energy absorption levels from food (i.e., causing them to absorb more calories from food). Say whaaa? This is part of the reason some experts blame baby formula for contributing to the obesity epidemic – the baby’s gut flora is not developed in the same way that a breastfed baby’s is and thus, energy absorption and overall inflammation may be different. This is also part of the push from some doctors who encourage both children and adults to use daily probiotics, to build up the good bacteria in the gut as a line of defense against a “hostile” gut environment and the damaging effect of processed and sugary foods.

What You Can Do: Probiotics can be expensive but worth it. You might be able to bargain hunt on brand prices online, or strike a better deal by buying them in bulk. Either way, search for a probiotic that has at least three of the five main helpful bacteria strains your tummy will appreciate: L. acidophilus, B. longum, B. bifidum, L. rhamnosus and/or L. fermentum. I have personally heard debate over whether the number of total bacteria in a supplement is important or not. Science is unsure just how helpful the total number is, but I figure it can’t hurt to have more. If you want to play it “safe,” I suggest a supplement with over 10 billion bacteria. For more information check out this article: How to Choose the Best Probiotic Supplement.

 

 

Hormone Changes

Here comes the miserable truth, ladies…menopause changes things. If you’ve been through menopause then I’m sure you know this firsthand. A dramatic drop in estrogen about a year after a woman’s last menstrual period triggers the body to shift from storing fat in the thighs and hips to the stomach. Gooooood times. There’s not much women can do to change the course of nature; HOWEVER…..

What You Can Do: Weightlifting is an excellent way to keep extra tummy fat and those pesky hormones in check. By increasing lean muscle mass, women can help their metabolisms stay sharp through peri-menopause and post-menopause. Bonus: Lower levels of estrogen might allow women to acquire lean muscle mass more easily in later age. With effort, of course.

Best of luck as you figure out how to battle the bulge! It’s something we ALL do throughout our lives so please don’t stress and feel like you’re alone, unattractive or unworthy if your pants are a little tight. No need to stress – just take action and express self-love through the process!

 

Yours in health and wellness,

Maggie

 

The Best Indoor Exercise for Winter

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When it comes to exercise, I’m wary of using overarching phrases like “the best” and “the ideal solution” because each person’s body has its own unique demands and needs. Forgive me for making an exception to my rule. Today, I’m going to tell you that I think this specific exercise can be enjoyed by the vast majority of people and can offer a plethora of benefits, especially during the more sedentary winter months. It’s quite simple to learn and has a variety of ways it can be done to offer you whatever you need in the way of stretching, toning and/or cardio. Bonus: No equipment needed! I’ve also included two 4-week workout plans; one for beginners and another that is more advanced. So, what is this mysterious exercise? Time to find out… sun salutation

…SUN SALUTATIONS!!! Whether you’re a yoga-lover or scared to death of spending time on the mat reaching for your toes (they seem so far away sometimes!), sun salutations are a great way to start or end your day. You can limber up with just a few rounds of sun salutations (also called Surya Namaskara in Sanskrit), a process that can take anywhere from 30 seconds to a few minutes, or you can devote a longer amount of time to them for additional stretching, toning or cardio benefits. Yoga teacher Krishan Verma said, “It is better to practice daily for 20 minutes than to practice for an hour occasionally.” The beautiful thing about sun salutations is that you CAN reap benefits from them very quickly, so you can easily do them every day – no hour-long gym sessions or equipment needed!

What is Surya Namaskara?

“Surya” means “sun” to Hindus and is revered as the center of the physical and spiritual worlds. Sun salutations are a sequence of asanas (physical poses) intended to salute or show respect to the sun. Some texts claim that the sequence originates as far back as Vedic times, approximately 2,500 years ago. Western cultures adapted the practice in the early 1900s and now people of all different spiritual practices from around the world enjoy it as a physical exercise and outward expression of the desire to connect deeper within. Here is a quick video from a yoga school in Brooklyn which shows how to perform the poses…

Tutorial Video: https://www.youtube.com/watch?v=73sjOu0g58M

*I love this video because it takes people through the full traditional sun salutation and how to make each pose work for them. The only thing I don’t like about this tutorial is that it doesn’t show harder modifications of the lunge (with the knee lifted), full chatturunga and upward facing dog. Feel free to choose these harder modifications in the sequence if you are experienced and know them.

Why is Surya Namaskara so ideal for winter months?

  • It’s all about focusing on the warming energy from the sun – something we need to harness during the cold and dismal winter!
  • It doesn’t require equipment
  • It doesn’t require space
  • It can be done at different tempos to meet needs for relaxing, stretching or strengthening
  • It helps give a full-body stretch to weary limbs and rigid spines that are tight and fatigued from long hours inside and sitting
  • It can be done in just a couple of minutes or a longer stretch of time like 20-60 minutes
  • It helps clear the mind
  • It connects you with your breath – bringing awareness to the breath in general can help you calm down during tense moments of the day
  • It tones muscles that might be otherwise neglected while the tennis racquets, swim goggles, hiking boots and soccer shoes sit in the closet waiting for warmer weather

 

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BEGINNERS SUN SALUTATION WORKOUT PLAN:

This plan is ideal for anyone looking to limber and find a little energy to start the day. It’s simple and fast but just tough enough that committing to it takes effort.

Week 1: 5 Sun Salutations/day

Week 2: 10 Sun Salutations/day

Week 3: 15 Sun Salutations/day

Week 4: 20 Sun Salutations/day

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ADVANCED SUN SALUTATION WORKOUT PLAN:

This plan requires a lot of commitment and work but can leave a person feeling very accomplished and in great shape. I have built the plan around the goal of accomplishing 108 sun salutations on the final day. 108 is considered a holy number according to several religions and is meaningful in science, literature, martial arts, sports and more. For this reason, many schools of yoga will use 108 as a goal for the sun salutation practice.

                                                             Week 1: 10×2, 15×2, 20×2, REST

Week 2: 20×2, 25×2, 30×2, REST

Week 3: 40×2, REST, 50×2, REST, 60×1

Week 4: 70×1, REST, 80×1, REST, 40×1 REST 2-3 days

Final: 108 Sun Salutations

My highest hope is that in performing this practice you can find new energy and happiness! Connect with your breath, find the rhythm in your body and get lost in this sequence! Ommmm….

Namaste!

Yours in health and wellness,

Maggie

wellnesswinz-blue-sea

12 Quick Fixes for Back Pain

I know how miserable back pain can be. But, I also know from years of personal experience managing injury, inflammation, misalignment and aching for myself and others that spinal health is largely about the little things that add up. Simple exercises, ways we approach our day, and healthy habits can make a big difference. Whether you have back issues on a regular basis or just some discomfort during less active winter months full of movie watching and holiday travels, these quick fixes for pain can work for you! A happy back = A happy body.

untitled-design-3Foam Roll

Foam rolling is the equivalent of taking a giant-sized rolling pin to your body and working it out like a ball of cookie dough. Rolling out the kinks in myofascial tissue will help you feel better than gobbling up a handful of those warm cookies. I’m totally serious, people! 

You see, our muscles are all surrounded by fascia which is strong, thin, connective tissue that responds best to pressure in order to release tension and knots (whereas muscles respond best to stretching). If part of our fascia is too tight because of one of two extremes; improper recovery from hard exercise or not exercising enough, then the muscles underneath will not be able to move as effectively as they should. Dehydration can also cause this tissue to become rigid and stick too tightly to underlying muscles. You might not immediately feel the negative repercussions, but over time tight fascial tissue can result in your hips getting out of alignment, IT-band syndrome, low back pain, and more.

The key is to use a foam roller much like a rolling bin when baking. Start with long rolls, using your body against gravity on the foam roller, and then find the areas that need a little more attention. It might hurt a lot at first if you’re really tight (just being honest), but that will subside the more you do it. Plus, the tighter you feel, the more your body is telling you that it NEEDS this! Onward you roll! 

Apply Hot or Cold

Using heat or cold-pack treatments is a classic and super easy way to deal with nagging discomfort. The key is to know when to use each temperature. There is some debate about this in the medical community at large, depending on what culture and philosophy your doctor comes from, so take my advice with a grain of salt if you want.

I generally advise clients to use heat for aches that are chronic and cold for acute injuries. For example, if you have an aching low back that gets worse over the course of a few weeks but you can’t pinpoint the exact cause of the pain, then I suggest using a heat pack on it overnight or while you’re lying down for a period of time. If you have a sudden onset of pain like waking up in the morning with a piercing pain radiating from your neck to your temples or a shooting pain in your shoulder after lifting something, then I suggest you use ice. In both scenarios, it’s a good idea to talk to your doctor if you’re concerned and the pain seems to linger or worsen.

Turn to the “McKenzie Method”

If you have low back pain that is chronic or acute (especially if you have sciatic pain), then finding a good physical therapist who can evaluate you via the McKenzie Method for low back pain is a great idea. The initial evaluation and first visits may not feel quick per say, but you will gain all sorts of fast, easy-to-perform-at-home exercises that will save you time and discomfort down the line.

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Stretch Hip Flexors and Hamstrings

Stretching these two muscle groups is one simple and effective way to rid yourself of tightness in your back. These muscles pull on the hips and spine and can thrown things out of whack when they are too tight. Both the hamstrings and hip flexors can get tight from sitting for long periods of time or exercising without enough follow-up stretching. Effective stretching can be done in less than five minutes. Hold each hamstring in a stretch for a full minute or slightly longer for maximal benefit (less than a solid minute of stretching may not help). Do the same thing for each hip flexor and you’re on your way to feeling sweet relief.

Correct Sitting, Lying and Standing Posture

The entire spine gets misshaped when we sit, lie and stand hunched over with our shoulders. The human spine’s curvature has specifically adapted to work with gravity, so when we take it out of its optimal position, it can no longer properly do its job. Also, when we are constantly tucked into a ball while sleeping or leaning forward at our desks, our musclces begin to develop a memory for being stretched out in the back and tight in the front. This will lead to all sorts of discomfort and issues down the line, plus it depletes from a tall, attractive posture (and by tall I mean upright – not necessarily sky-high height).

Correcting posture can actually feel uncomfortable, just like getting started with foam rolling. But, the more uncomfortable we are when standing with our shoulders back and heads held high, the more of a red flag our bodies are waving in front of us. Our bodies are screaming at us to get things back in order. It may be uncomfortable but it’s way easier than dealing with the fallout of bad posture over time. All it takes is reminding yourself to do it. Not too complicated, right?

Sleep with a Pillow Between Legs or Arms

Sleeping with a pillow between your legs or hugging it like a giant teddy bear in your arms can help “stack” your joints so they maintain better neutral alignment over the night. When you think about it, we are in bed for a long time every day. If we get 7-9 hours of sleep every night and are tucked into a ball, have one leg thrown over the other, or all our body weight on one shoulder the whole time, we are bound to eventually feel a little “off.” Sleeping on your side with a pillow between your legs can help alleviate some types of hip and low back pain. Sleeping on your side with a pillow between your arms can help some types of thoracic and shoulder pain. Plus, it just feels snuggly. 🙂 

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Perform Chest Openers

Chest opening stretches or “heart-opening poses” in yoga are wonderful ways to make sure that the muscles of the chest stay stretched out and the ones in our backs stay tight enough. A lot of back pain comes from poor posture and all the movements we do like reaching forward which create tight muscles in the front of our bodies and loose ones in the back. Tight muscles are not the same as strong ones and loose muscles are not the same as flexible ones. So, it’s important to balance out our forward-reaching activities with a simple opening of the chest for 30-60 seconds a few times a day. A great time to do this is when you need to take a deep breath to think at work or when you are in the middle of chores at home. It can be as simple as standing in a door jam, holding onto the frame, and moving the rest of your body forward a couple steps. This can make for a nice deep release in the chest.

Exercise Large Back Muscles

Large back muscles can be targeted through lat pull downs, rows, pull-ups, reverse flies and rotator cuff exercises. Just spending a couple minutes on these muscles every gym visit can add up to a lot. That is, if you aren’t already working them out. It’s best to perform these exercises once your back is in alignment so make sure you’re using other techniques if you’re experiencing a lot of discomfort or pain.

Exercise Long Back Muscles

The long muscles in our backs can be targeted through all sorts of spinal extensions, typically best done lying face down on a mat and lifting our limbs, or from a standing position using exercise bands or cables. Again, a little can go a long way. It’s tough to remember that exercises like these are just as important as the ones that produce a mega sweat session, but they are. Just as important. If you’re feeling at a loss for how to get started on these, attend a beginner’s Pilates class and make notes of the exercises they do for the back. Try to repeat them at home or hit up the class again!

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Adjust Lifting and Carrying Form

Everything we do, from carrying little ones and groceries to lifting our luggage and briefcases, impacts our spinal health. When we repeat the same motions again and again on just one side of the body we risk throwing ourselves off in terms of both alignment and strength. Try to remember to switch baby from that favorite hip to the lesser-used one. Try to walk to work with your purse on the opposite shoulder sometimes. Simple things like that. It’s what makes or breaks us.

Use Lateral Movement

Lateral hip movement (and rotation, by the way) helps to stabilize the hips and take pressure off of the back. We do a lot of forward movement but not a lot of side-to-side, and it’s just as essential for our health. One of the best ways to tackle this type of movement is via clam shells and other lateral hip lifts which target the outside of your booty (aka the glut medius and glut minimus). All you have to do is put yourself in a side-lying position and lift the top leg up and down in various ways to elicit a burn in the outer compartment of your rear end. When you feel the burn, keep going! It’s good for you.

Reduce Inflammation

Inflammation sucks. It just makes everything miserable, including our backs. So, try to help your joints by eating a balanced diet with all the good stuff; leafy greens, berries, other fruits/veggies, whole grains, healthy fish, lean proteins, beans, nuts, you get the idea. People who are trying to heal from illness or injury will especially benefit in the healing process by eating as healthy as possible.

Also, drink plenty of water to keep joints lubricated and get a balance of exercise and adequate rest. The healthy basics really do a lot reduce inflammation.


Yours in health and wellness,

Maggie

wellnesswinz-blue-sea

 

The Truth About CrossFit

I get this question a lot: “What do you think about CrossFit?” Here’s the thing…I could give you my opinions but they are just that; opinions. The real, objective truth about this controversial fitness company can be summarized when you understand the one thing that most people don’t realize about CrossFit and which applies to all of its locations. So, here it is…the truth about CrossFit.

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Drumroll please….

THE TRUTH:

CrossFit is NOT a franchise. It’s a licensed brand. Knowing this simple fact explains the entire controversy surrounding the CrossFit brand. Allow me to explain…

In most franchises, there are standards that franchisees must abide by. A gym franchise will have the same look, experience and employee standards from one location to the next. In licensing, all that is the same from one location to the next is the brand, the name. Everything else is basically left up to the affiliate who purchased the rights to license the brand.

On CrossFit’s website, the easy steps to affiliate with the brand are explained: “Write us an essay (application), license a name, set up a website, send us photos and you become part of the growing community of CrossFit affiliates.” Rights to this powerhouse fitness name are a matter of writing an essay, attending a weekend-long seminar, finding a location and insurance for a box, and paying an inexpensive, annual licensing fee. This will result in two types of box owners: 1) Professionals who go above and beyond to equip their facilities with best practices and seasoned professionals, and 2) People who are not professional in the way they recruit their employees and run their gym.

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This is what causes some boxes to have the best personal trainers in the industry and others to have professionals who lack appropriate credentials and experience. The discrepancy in professionalism leads to wide gaps in safety standards and exercise programming. Such significant differences cause some CrossFitters to be fiercely loyal to the brand and leaves other box members disillusioned as their safety is risked by instructors who can’t properly support participants during workouts.

So, there you have it. The good and bad rumors about CrossFit are all accurate. It depends on who you ask and where (and with whom) they have worked out. In truth, this isn’t very different from gym franchises. Every participant in any fitness program will have a unique experience contingent on a number of factors. It’s up to YOU to decide who you can trust, not just at CrossFit boxes but everywhere. The good, the bad and the ugly can exist in just about every fitness brand. Advocate for your health with informed decisions, a little trial-and-error, and knowing when to step away from a haphazard or dangerous exercise environment. There’s a better place waiting for you around the block.

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Yours in health and wellness,

Maggie

wellnesswinz-blue-sea

How to Stay Fit as a Busy Lady

 Thank you to our guest blogger, Natalie! Her contribution in the wellness industry, particularly for women, is awesome. Natalie helps remind us how easy it can be to stay fit in spite of a packed schedule (see below).

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When you have endless tasks and days, it can be hard to find time to focus on your health and fitness. It needs to be a priority for everyone, but finding the time to go to the gym or make healthy meals can be difficult with thin margins. Sacrificing time with our family isn’t the right choice every day. Staying up late to exercise isn’t a good idea either; sleep is crucial for fitness. So, how can ladies stay fit when we are so busy?

The answer is preparation and focus. Staying fit just doesn’t take place during certain hours of the day. Staying fit is a lifestyle that should encompass our entire day. Also, healthy living should be a goal for our children. If you have kids, you want to make sure they understand living a healthy life and are exercising on a regular basis. Start them off early so living a healthy life becomes the norm.

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Here are some great tips for staying fit as a busy lady:

Take the Stairs: So long as you don’t need to climb 50 flights of stairs, take the stairs instead of the elevator. It is an excellent way to get your blood pumping and burn some calories. Plus, taking the stairs is a great way to increase your number of steps per day. This is just a simple strategy.

Plan Quick Workouts: There is no rule that workouts have to be one session per day. You can break up your workouts throughout the day to fit your schedule. Make a quick, cardio workout for when you first get home. You will want to sit down and rest, but if you get it out of the way, you will feel even better. Another idea is to keep your gym bag with you. If you find yourself with extra time, you don’t need to run home for clothes. You may find a day a week when you can take a longer lunch break for a quick workout. Being prepared will give you more opportunities.

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Meal Plan and Prep: Part of staying fit is eating the right foods. There is no way to stay healthy and eat candy and chips all day, every day. One of the best ways to combat this is to make a weekly meal plan. Decide ahead of time what to make for breakfast, lunch, and dinner. Meal prepping can cut hours of cooking out of your week and makes eating healthy easier. Select one day out of the week when you can invest two to three hours in the kitchen. One tactic I use is pre-making slow cooker meals in freezer bags. Later in the week, I can dump the bag in, turn the slow cooker on, and come home to a great meal. For easy lunches, one idea is to cook up a large batch of freezer meals. You need some containers that are freezer friendly. Cook salmon or chicken breasts. Then add a rice or potato side with a vegetable.

Invest in a Home Gym: When your time margins are thin, going to the gym will be the last thing on your mind. Instead of spending money each month on membership, consider investing in a piece of equipment or two so you can workout at home. Don’t forget; you can count things such as sweeping and vacuuming into your daily workout!

Carry the Right Snacks: Throughout your day, you are going to want a snack or two. Instead of grabbing something out of the vending machine, bring a few snack foods with you. They will help keep away cravings and eating junk food. Try things such as portioned out trail mix, granola bars, or fruit like apples or oranges.

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Drink Water: It is important to drink water every day. Your body needs water to stay healthy. Set a daily goal and try to reach it. Keeping water on hand will curb your desires for soda and other sugary beverages. Eliminating those drinks will decrease your calories each day. Plus, staying hydrated is one of the best ways to stay awake and energized.

Workout Schedule: Besides your quick, sporadic workouts, it is a good idea to make an exercise plan. Going to the gym or spending an hour working out each day won’t work when you are a busy lady. However, if you make it a priority and pencil it in on certain days, you won’t have to find the time to make it work. One idea is to head to the gym in the morning instead of after work. Bring your work clothes and change at the gym before going to work.

Try Interval Workouts: When you are short on time, you need the most efficient way to workout. You want to work all of your muscle groups while burning as many calories as possible. An interval workout is the best way to accomplish this goal. You do a movement for a given period, take a short rest, and repeat. Intervals can burn more calories than steady cardio in the same amount of time, if you really give them full effort and intensity.

Thanks again for sharing these tips, Natalie! Now ladies, get your game face for working out ON! 

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Guest Bio: Natalie Michele is a busy lady who is balancing parenting two toddlers and working as a pregnancy consultant. You can visit her blog at http://Maternityathome.com or follow her on Pinterest(http://pinterest.com/maternityathome) and Twitter(http://Twitter.com/maternityathome)

 

 

Slow Results

In today’s world where everything is a swipe, tap or click away, it can be excruciatingly difficult when results are slow to come. I’m not just talking about fitness results either. Delays and setbacks in successful romance, job promotions, having children, saving for retirement, and many other areas of our lives challenge us to the core. The waiting game is not easy. But, I’ve noticed through my time as fitness professional that there is much to gain from slow results. In fact, you should delight in the delay! Let’s talk about what you gain through overdue gratification and feeling like you’re in a place far from your goals.

endurance

Endurance

People who exercise realize that reaching your goals can take a lot of time. There are long sweat sessions after which you feel like a champion. There are also days and weeks when you feel like a failure because you sit at your desk thinking about how you should hit the gym but instead waste time procrastinating on social media. Ringing any bells? The ups and downs are all a part of building up endurance and grit as you push onwards through both the accomplishments and setbacks, driving incrementally harder towards your goals.

Anyone who has tried to shed pounds can tell you that there are usually times in the process when a little bit of weight is actually gained. It’s during those times of gain that a person has to reevaluate how they are moving forward in the weight-loss journey. Are they fully committed? What can they learn from the weight gain? If a person can recommit themselves to exercise, healthy eating and self-care during this time, they haven’t lost anything from their weight making a small rebound. In fact, I will argue that they have gained endurance by understanding that losing weight, or any goal for that matter, isn’t just a one-time decision. It’s a recurring decision to get up and work towards it every day in spite of challenges. For example, sticking to the goal even through a messy breakup, the holiday season or an injury. The definition of endurance is “enduring an unpleasant or difficult process or situation without giving way.”

character

Character

One of my favorite things about personal training is that I can see individuals’ personalities and perspectives slowly transform as they undergo the process. For example, one woman I trained used to think that she should push herself really hard all the time in workouts or there was no point in showing up to the gym. If she missed the first 10 minutes of a training session she felt like she should give up and not come at all. Any time she was tired or needed to take a break from exercise she felt like it was a free pass to overeat, feel guilty and wallow in despair about her body, love life and work. Over time, I helped her to see that you can lose pace with your goal for results without completely falling off the wagon. She could let herself have a couple days of feeling a little blue and taking care of her emotional health without sabotaging herself through junk food or drinking too much.

Over the years (yes, years), I saw this woman go from self-loathing during times of slow results to confidence and composure. She knew that she would achieve her goals even through the setbacks. This wisdom helped her mentally and emotionally. Suddenly, long hours at the office didn’t stress or burn her out so quickly. Her dreams of marriage in spite of lacking a romantic relationship didn’t feel quite so pressing. Her small ebbs and flows in her fitness and weight didn’t drown her in guilt. She became a more empathetic and self-loving individual. In my book, not even running the world’s fastest marathon can compare to achieving that.

faith

Faith

This blog post was inspired through my own experiences as a personal trainer and also as a woman of faith. The theme “delight in the delay” was inspired by a sermon I listened to which encouraged people to see the positive aspects of waiting for their dreams to come alive. The biggest thing that I took away from this spiritual message was that dreams WILL come true. As hokey as that sounds. When you have a confident hope that you will see your dreams come to fruition, you will continue to put yourself in a position of passionate pursuit, no matter how long it takes. Very few dreams worth achieving come easily.

Hang on tight whether you’re chasing after better fitness or a bigger paycheck, and don’t turn away from the lessons available to you during the wait. Life happens in them. They are the foundation for hope.

Yours in health and wellness,

Maggie

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