Tag Archives: Fit girls

8 Bad Health Habits I’ve Had to Shake

No one’s perfect and health professionals are no different – I’m certainly not perfect! Far from it. But through the years I’ve awakened to my bad health habits and have refined them through trial and error. In the spirit of keeping things real, here are the habits I’ve had to shake. Maybe they’ll make you feel less guilty for having a few of your own. 

 

 

To Do Lists

Alas, I’m ashamed to admit that my obsession with daily “To Do Lists” wasn’t given a firm kick in the pants until I became a mom. I’m not saying it’s bad to have daily goals and lists but what I would do is obsess over every last detail, staying up way too late to ensure every single little thing was checked off my list. I would run errands even though I was dizzy with fatigue. I would wake up in the middle of the night running through the things I needed to get done the next day. I’m telling ya: CRAY CRAY. Yet I’m astonished at how common this behavior is. 

When my son was born, I was due for a startling realization: I can’t do it all. There were lots of tears. I slowly relinquished control and loosened my grip on life’s minute details. As a result, I can now complete a mere fraction of my lofty “To Do” lists without freaking out. I can officially handle living “imperfectly.” I put my sanity over my task lists. (It feels good.) 

 

Overeating

I never thought that I overate until it hit me like a brick wall one day. I was fresh out of college and working to earn a commission-based living at the height of the recession. I was sitting in a side chair in my dining room stuffing my face with handfuls from a bag of Chex Mix even though I wasn’t hungry. I realized in that moment that I was emotionally eating and that it wasn’t all that different from overeating at dinnertime and finding it soothing.

I was able to “get away” with eating a lot while growing up (probably thanks to having a teenager’s metabolism and playing lots of sports). Even as a kid I didn’t feel like dinner was over until I was overstuffed. I ignorantly equated that overstuffed feeling to being full, even though it was overeating. Fast-forward to my 20s, when I got stressed about the responsibilities of the real world, and I craved to have that familiar feeling of fullness from my childhood. As though it made me feel more centered in life’s whirlwind. But I was wrong. I soon discovered that when I stopped overeating and started eating more intuitively that I had loads more energy and far less inflammation in my body.

 

 

Veggies, What Veggies?

I always ate veggies growing up (thanks mom!) but in college it was all too easy to forget about them. And then life as a recent graduate was a lot of buying veggies with the intention of cooking them before ultimately tossing them in the trash after they spoiled. It took me a solid few years to slowly integrate veggies into every lunch and dinner, but I soon found that it was worth the effort (and pretty darn yummy). Filling up my plate most lunches and dinners with a solid heap of veggies keeps me full for longer, doesn’t over-stuff me, and packs in nutrients that energize me and keep my immune system trucking along. I strongly encourage everyone out there to get creative with veggies and find options they can stay motivated to eat and enjoy on a regular basis.

 

No Time to Snooze

I’ve always valued sleep. Even my former college roommates can attest to this. And so can my husband. I’m pretty grumpy and blah without it. Even armed with this knowledge, I tried to convince myself that I could get by on 7 hours of sleep a night; 7-9 hours is the healthy range so I should be good on 7, right? One would think…but my body disagreed.

I spent a few years getting between 6-7.5 hours of sleep most nights and it just about killed me. I’ve never had a more bleary-eyed, exhausted, mentally unstable period of my life. When I finally respected my body’s screams for more rest, everything fell into order. I felt WAY better and acted like a human again. I’m officially an 8-hour girl. And 9 feels like a slice of heaven.

 

 

‘Twas a Nail Biter 

After my Junior year in college I traveled to Sedona, AZ for the summer to work as a fitness instructor and personal trainer at Mii Amo Spa. (Sedona is known for its positive energy and healing qualities.) When I ended the summer there, I noticed with surprise that I hadn’t bitten my nails all summer, something I had done my entire life! It made me realize that I would bite my nails out of nervous anxiety over nothing in particular, and that the habit never made me feel better – only served to kind of reinforce the stress. So, I don’t bite them anymore. Yay! Small victories are everything. 

 

Sit Up Straight

Mom – this one’s for you! Remember how you always told me to sit up straight as girl? “Don’t slouch!” was the exact wording, I believe. Well, you were right. Sitting and standing with better posture helps my whole body feel better. And I’ve noticed that slouching doesn’t just happen during the daytime – it happens at night, too! I notice that I feel better when I sleep straight instead of tucked into a ball. Give it a try!

 

 

Color Me Cardio

Once upon a time I was the cardio exercise queen. It was my mojo. I did cardio all the time. And I loved it. But to be honest, only doing cardio was kiiiinda a bad habit. It might not sound like it initially but constant endurance exercise can deplete your muscle mass and make certain parts of your body weaker. When I first became a personal trainer I had to adjust my mentality. I couldn’t only do cardio and coach other people to lift weights, could I? I had to start cross-training and weight training more regularly and let me tell you, it wasn’t easy at first. I can still remember the day when foam rolling felt difficult because I lacked upper body strength. I can still remember feeling like planks must be the devil’s favorite form of torture. And I can still remember the time when doing anything other than cardio felt forced. But that all slowly changed in an epic way. I’m pretty darn strong now and I love doing a huge variety of exercises. So, it’s okay if getting started with cross-training or weights feels like a chore. You may feel differently one day. Stick to it.

 

Sunday Fun Day 

This phrase is so common that it’s even a little sticker for Instagram stories! There’s something to be said about taking one day a week to truly relax – and I mean no chores, no work emails, no obligations, and for me, no exercise. I used to push myself hard all seven days a week and wondered why I never felt rejuvenated. Isn’t that just so ridiculous? I’ve really come to embrace the concept of “the sabbath” being a day of rest and encourage you to do the same, even if you’re not religious. We aren’t meant to go-go-go, ever pressing life’s accelerator down harder. What’s the point? Why are you doing it? Ask yourself these questions and the consequences of them. And then ask yourself the consequences of NOT resting. If you value your health, you’ll find that the consequences of not resting far outweigh anything else. We’ve all got one body to get through this life in. Let’s learn to honor it.

 

Life’s not about perfection. It’s about progress.

 

Yours in health and wellness,

Maggie

 

 

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The Shocking Risks of Being Skinny

As a culture, we fall into a pattern of focusing on the dangers of being overweight. Supplement companies and exercise brands play on heartstrings as they dangle images of lean, fit individuals in trendy fitness apparel racing down the street or pleasantly sipping a shake. Many people (women AND men) quest after that “fit” look and think the skinnier, the better. But this is a delusion. There are some major pitfalls of being really skinny, both for people who have achieved this through diet and exercise and for people who are naturally slender.

 

 

When a woman’s BMI is less than 18.5 she is at a heightened risk for numerous ailments and chronic conditions…we’re even talking death. Skinny isn’t always healthy! So think again the next time you’re feeling envy monsters growling and baring their teeth inside you when your super skinny friend constantly eats junk food or skips the gym “without consequence.” I’m telling you, there’s more to the story underneath. It will eventually show up.

Oh – another kind-of-crazy note is that those friends of yours who can eat a ton and never exercise (while staying rail thin) might have a genetic deviation from the general population that makes it harder for them to absorb nutrients. In other words, they’re eating a ton and their body isn’t gleaning the stuff it needs from all that food, putting them in a position of greater susceptibility to internal health problems. Suddenly, those friends aren’t as enviable. Am I right?

 

Here are the top (very serious) risks of being too thin:

 

Osteoporosis

Low-calorie diets are associated with bone loss because of a lack of nutrients to support estrogen. When estrogen takes a major dive, bones can become brittle and experience density loss. Also, if someone is on a low-calorie diet because of the desire to be skinny then they’re less likely to be incorporating healthy weight training out of the misplaced fear of being “bulky.” Weight training can help prevent some bone less plus it won’t make women bulky.

 

 

Fertility

Women at a low BMI are more prone to amenorrhea or irregular cycles which means they’re either not ovulating regularly or may have trouble with their uterine lining. Additionally, they may be more likely to experience miscarriage. Science Daily says, “Women who have a low body mass index before they become pregnant are 72 percent more likely to suffer a miscarriage in the first three months of pregnancy, but can reduce their risk significantly by taking supplements and eating fresh fruit and vegetables.”

This is pretty upsetting stuff. As a woman who has one child and in the process of trying for a second has suffered a miscarriage, I wouldn’t wish this loss on anyone. It’s extremely devastating even though the vast majority of cases of early pregnancy loss are for reasons that can’t be identified. One doctor explains, “The majority of the time miscarriage is a random, isolated event and we can’t pinpoint a cause.” That said, if you know that you have a risk factor while TTC (including low BMI, an immunologic disorder, uterine or cervix abnormalities, current smoker and/or PCOS, to name a few), it’s worth speaking to a health professional about how you can help your body and reduce your risks.

If you think fertility at a low BMI is only a female challenge then you’re mistaken – men with low BMIs are 22x more likely to have a sexual dysfuntion than their healthy-weight peers. Eeerr…you can read here about more of those details.

 

Anemia

When someone isn’t consuming enough nutrients they become more susceptible to anemia, a condition of red blood cell and/or hemoglobin deficiency. When the red blood cells don’t have enough iron, B-12 and folate to do their thing (i.e., support oxygen transport throughout the body and carbon dioxide transport to the lungs), a person’s entire body suffers. For obvious reasons. Anemia is marked by low energy and fatigue and routinely goes hand in hand with amenhorrea. Making sure your body is getting REAL nutrition is key no matter what weight you are.

 

Lowered Immune System

A lack of nutrients due to low-calorie diets and/or inadequate absorption means that a person is more likely to become immune compromised. A steady, strong supply of nutrients helps support gut health and immune function. People with lowered immune systems are more likely to contract seasonal viruses and bacteria and may also be at a heightened risk for serious illnesses such as cancer.

NOTE: People can also overeat but still have poor nutrient density in their diets – so lowered immune function isn’t just a consequence for people who are too skinny. This applies to everyone making poor dietary choices. Our bodies need fresh, nutritious, quality foods to thrive!

 

 

Heart Disease & Diabetes

Kind of surprising that the risk for heart disease and diabetes is high for really skinny people in addition to obese individuals, right? The tricky thing about being thin is that it can give people a false sense of confidence in their health, especially in cases where they’re not taking care of themselves through a healthy lifestyle. Some skinny people may assume they’re healthy thanks to their weight and continue to eat unhealthy foods, skip medical checkups and opt out of the gym. All of this can make for a silent, raging storm under the surface.

Also, there’s a genetic variant that causes some lean people to store more fat directly around their organs, giving them the appearance of being healthy while hiding their heightened risk for heart and organ issues:

“A new study hints that being lean doesn’t get you entirely off the health hook either. In a genetic analysis involving more than 75,000 people, an international group of scientists led by Ruth Loos at the Medical Research Council in the U.K. found that lean people with a specific genetic variant were at higher risk of developing type 2 diabetes and heart disease despite their lower body fat.”

 

As you can see, being too skinny can carry some risks with it. What’s important is that we’re tuned into our internal health instead of relying on our external health as the only indicator of what’s going on in our bodies. Our weight is only a piece of the puzzle. Only a fraction of what makes us truly healthy.

Yours in health and wellness,

Maggie

 

A Personal Trainer’s Love Letter for People Who Want to Lose Weight

I considered titling this post “What Everyone Who Wants to Lose Weight Needs to Hear” but that sounded harsh. And the point of this article isn’t to lecture, it’s to reassure. Consider it my love letter. The words from my heart for all those who’ve been disappointed by the fitness industry or guilt-tripped into buying a diet plan or product. I know you’re frustrated. I know you’re self-conscious at times (especially in the gym, if you ever set foot in that awful place, right?). But here are all the ways you can rise above the bull**** and take ownership of your health once and for all. And the best part? Not a single claim about “the right” kind of exercise or eating program. Because we both know chances are that they’ve already failed you.

 

 

Personal Trainers Won’t Judge You

I know it’s super intimidating to see well-sculpted trainers walking the gym floors but trust me, they get you more than you think. In fact, a lot of fitness professionals have been inspired to work in the industry because they’ve gone through personal health, weight or athletic struggles themselves. These people are full of empathy and are good listeners. If you’re willing to open up and be vulnerable, they’re sure to put their best foot forward to guide you on your weight loss journey. Please know that when you approach a trainer they will not judge you! We work with people every day who are dealing with the complex emotional and physical struggles that accompany weight loss.

 

Kiss Your Guilt Goodbye 

I’ve worked with a lot of clients who will have a late afternoon slump at work or a late-night anxiety attack at home that sends them in search of the good stuff (i.e., the cookies, ice cream, chips). They tell themselves they will only eat a few bites of the yummy snack but before they know it, their desire to feel better has led them to consume the entire sleeve of cookies, pint of ice cream or bag of chips (or sometimes all of the aforementioned at once!). Guilt drives these actions, not hunger. So, it’s time to kiss your guilt goodbye.

It takes some practice but in the moments when you catch yourself at risk for mindless overindulging simply remind yourself that you’re not a bad person for wanting a treat. Enjoy it. Relish it. (That’s right – no food is off limits entirely and emotional eating is OK sometimes – yes – it’s OK!). Remind yourself of all the reasons you will feel better if you don’t let yourself spiral with the overeating. Remind yourself of how you have felt after episodes like this in the past and put the food down after you’ve had a little bit. Even when you’re tempted to guilt yourself over slip-ups for overeating (which will happen) – don’t! This practice in self-control and self-talk will eventually lead you to a place in life where you can enjoy a small dish of ice cream guilt-free instead of a whole pint with a side of self-shaming. Remember, there are chances every day to practice and you will get better in time. Guilt sends people backwards, not forwards.

 

 

Don’t Panic 

When ANY of us humans are confronted by an uncomfortable situation we routinely have a knee-jerk, panicked reaction to try and rid ourselves of it right away. Similarly, the fear of our excess weight can startle us so badly that we are desperate to do anything to make it go away quickly. To feel better again. But the challenge with reacting in a panic is that we don’t choose very sustainable actions for feeling better.

You deserve better than short-sighted actions and measures that shed weight quickly. You deserve the luxury of taking your time to find better health. If it’s over the course of a few years of slow but sustainable change then so be it! Almost every program that has you shed weight really quickly is at VERY high risk of having you rebound in weight gain just a short stretch down the line. You can still see and feel incredible changes in your body and health without feeling the rush to do it in 90 days. Don’t panic, just commit to taking one step at a time.

 

Become a Well-Equipped Warrior

Weight loss is emotional. It’s tough. There can be a long story behind why someone hides behind her weight for security or why another person keeps losing and regaining that same 50 lbs. Oftentimes, healthy exercising and eating isn’t enough because your mind keeps playing hardball. It stays fixated on your past trauma or reminds you of cruel words or abuses from authority figures. Sometimes, our minds can’t stop playing “the comparison game,” looking at other people and social media highlight reels and wondering why our lives feel less happy and beautiful.

The weight loss journey is often undertaken as an individual process. But how many wars are won as a one-woman show? Warriors need a support system to win. Warriors need people who are willing to boost them up and support them through the mental and physical obstacles standing in their way of losing weight. These support systems can come from significant others, family members, friends, fitness professionals, nutritionists, life coaches, psychologists and doctors. Most people who struggle to lose weight or who have cyclical weight fluctuations will greatly benefit from seeking out the guidance and counsel of a mental health professional. Please don’t look at scheduling an appointment with a psychologist as a failure. It’s a MAJOR win and will probably be the missing element that will help you finally gain control over your body.

 

 

Your Health is More Valuable Than Any Product

I’m not a product person. I’ve had dozens upon dozens of well-meaning and passionate individuals approach me about the health/nutrition product lines that they sell. They want me to join their ranks and represent the line or help spread the word to my audience. I’m always happy to enlighten clients and readers about what different products are out there; HOWEVER, there isn’t a bone in my body that can endorse a product line as being an excellent be-all-end-all, go-to for weight loss (even well-deserving, scientifically-backed ones!).

There isn’t a single nutritional supplement, shake or meal plan that you’re going to be willing to consume in excess (and pay up for) for your entire life. That’s right. I’m a professional who wants to see you succeed long-term. I don’t give a rat’s *** about before and after photos for results people get in 30 days because you know what almost ALWAYS happens? The weight comes right back on when people abandon the short-term exercise program or “drink-this-shake-in-place-of-most-of-your-meals” plan.

YOU deserve to learn how to get control of your REAL life (ya know, the one that continues after the fad diet). YOU deserve to eat REAL food. YOU deserve to keep the weight off. YOU deserve to feel proud of your progress even if it’s not as dramatic as before/after pics from a 60-day plan. Remember, these photos aren’t the full story. How many of these people are posting a two-years later pic and boasting about it? 

 

 

Your Mind is Powerful But it’s Not Always Right

A lot of people who want to lose weight feel like the whole room is staring at them – at their thick thighs or fleshy belly, vanishing waistline or double chin. They stand in the middle of parties and boardroom discussions feeling unworthy and self-conscious. Same thing goes for in the gym. But hear me on this one: YOU ARE WRONG. You’re not unworthy. And no, the whole room (or gym) is NOT picking apart your faults. You are your greatest critic.

The second we get out of our heads is the second we free ourselves of shame, blame and ridicule. Don’t you think you deserve that? Remind yourself of the many things you’re great at and the wonderful qualities that are deeper than the surface. These are your core. Not your physical appearance. When we place our confidence on those lasting qualities, we gain the power to approach our body transformations with a calm mind instead of a ridiculing one.  

 

Remember, You CAN 

The tagline for WellnessWinz is “Start Believing You Can.” I chose this years ago because so many people hit roadblocks in their mind that prevent their bodies from performing. The same can be said for people in their careers and relationships. Our minds can be powerful vehicles driving our energy and decisions.

Your weight CAN be lost. I know it doesn’t feel like it. Your mind is probably telling you that you’re stuck with it… but you’re not. The second you believe that you can commit yourself to the incremental changes that amount to permanent weight loss is the second that your life changes. The physical process of losing weight may take a little time but the mental shift required to jump start it all can happen today.

 

Yours in health and wellness,

Maggie

 

 

I’m Out of Shape

Hello. My name is Maggie Winzeler. I’m a fitness professional. I’m out of shape.

This is how I feel about it…

Less than thrilled…wouldn’t you say?! Lol.

Over the last few months, my life has been a whirlwind; one weekend-long hospital stay for my toddler while he was *conveniently* getting all his molars in (blessed that he is OKAY!), closing on the sale of a town home, closing on the purchase of a single-family home, several weeks of packing and moving, one month of contractors doing work in the new place, adjusting to relocating in a brand new city (grocery shopping at new stores is crazy overwhelming with a toddler in tow…just saying), lots of baked goods hitting my front door as housewarming gestures, and a child who decided to hit the “terrible twos” at 18-months old. Who has time to work out in the midst of all this beautiful chaos? Not me. Plus, I was told by a physical therapist NOT to do abdominal exercises this summer…fun fun during bikini season, right? We’ll talk about this next time.

…At first, not working out for a stretch felt perfectly natural. I was busy-busy and on my feet all day during the moving process, not to mention on my hands and knees cleaning at every day’s close because contractors were threatening to derail my sanity by turning my home into a construction zone every day. Complete with exposed razor blades and nails scattered about within lethal reach of my toddler. Fun times. 

…After the rapid pace of moving and house work slowed down, I tried really hard to figure out how to work out but somehow it just wasn’t top priority. The summer heat and humidity were discouraging. The amount of home decorating that “needed” to be done felt way more pressing than hitting the weights for the millionth time in my life. My attempts at stroller runs in my new neighborhood threw my body off thanks to weeks of long days, short nights, and tight muscles. And then there was vacation.

It’s definitely more fun hanging out on the beach trying to kiss pudgy cheeks than breaking a sweat. Definitely.

…After getting back from our annual family beach trip, thoroughly stuffed from crab cakes and hush puppies, I was determined to establish a routine. And then the crappy, free-week trial at a local gym began. I wanted to crawl into a ball and cry. I hated that gym experience for many reasons. I knew that wasn’t how someone was supposed to feel in a gym and reminded myself of what I always tell clients and gym-goers; “you’ve got to find a place that FEELS good and meets your needs, or else you’ll never want to go.” I put on my big-girl pants and walked through the front doors of a different fitness facility, one that put a sparkle in my eye the second I entered it. I took a deep breath of relief.

I suppose I’m a bit mad…this was the second longest stretch of rest from formal exercise that I’ve taken in my adult life. As a woman in her early 30s and a fitness professional for about 12 years, I’ve only taken a full month off from exercise once; during my honeymoon in Europe (sooo worth it and hilariously people told me I looked like I had LOST weight when I returned…maybe there IS something to be said for the “European lifestyle”). So, I guess when I look at being “out of shape” through the lens of how much stress I’ve put on my body over a decade, I don’t feel guilty about it at all. But, despite not feeling remorse I did start to feel a bit blue….

Food truck nights in the new neighborhood both helped and hurt the situation. 😉

After a few weeks, being out of a routine can start to change my mentality. It starts to feel harder to mentally get on board with working out again. It feels easier not to, to be frank. Exercise is work! I start to feel like my clothes fit a little differently and I definitely feel bloated, in part from not exercising and partially because the food choices I make when I’m out-of-routine aren’t as “clean.”

But heeeyyy, home decorating is coming together! Woo!

What’s a girl to do?

I’ve found time and time again that when I feel out of shape, I just have to force myself to do a workout. It might be a completely pathetic, reading-my-phone-for-30-minutes, barely-breaking-a-sweat cardio session, but it’s something. I might mentally procrastinate and throw a temper tantrum over the ordeal, but I get it done. And I repeat my actions a couple more times over the next week, getting in maybe 2-3 forced days of exercise, through gritted teeth and all. And guess what happens then?

Suddenly, just a few sessions into reestablishing a routine, I don’t feel out of shape any more! I mean, of course, I still am, but I don’t FEEL it because I’m not thinking in terms of how scary or tiring it is to get myself back in tight spandex and push some weights around. I’m just doing it and leaving each sweat session just a little more confident than when I walked in. Within a few workouts, I’m back. Of course, I still have a ways to go to perform wind sprints with oomph and squat near my max, but that doesn’t matter anymore because I’ve discovered that once again, the only thing telling me exercise is difficult is my mind. Once my mind gets on board, my body follows suit.

What does it take for you to get mentally back in shape? I bet once you figure that piece out that you’ll be exercising again and feeling pretty awesome in a very short period time.

 

Yours in health and wellness,

Maggie

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/

The Pros/Cons of Meal Prep

meal-prep-3

If you’ve ever been on Pinterest then you know that it’s pretty much impossible not to have stumbled across people’s personal pins displaying a dozen or so lovely, similar meals packed away into individual Tupperware containers for the week. If you’re not into social media, then maybe you’ve heard of someone who does this; cooks all their week’s meals on Sunday afternoon or evening so they don’t have to worry about what to eat during the work week. Sounds ideal, easy and cost-effective – and it is! But there are some things to consider about planning your meals for the week, whether you’re portioning them out into grab-and-go containers or not.

I will start with the pros of meal planning and prep, and then I will get into some of the downsides. To end, I will offer a couple of simple suggestions to help you make informed choices about your food.

 meal-prep-4

PROS OF MEAL PLANNING

Weekend meal prep is a useful strategy for people wanting to lose weight via portion control and people who track their macronutrients (think bodybuilders trying to ensure maximal protein and minimal carbohydrate consumption). It also makes things easier for time-pressed working professionals and even busy parents!   

It’s Cost-Effective

Planning and cooking your meals for the whole week at once means you’re armed and ready with a set grocery list when you hit the store, allowing you more time to scrutinize prices while you shop. You’re also more likely to buy bulk or cheaper high-volume, low-cost items since you know that no ingredients will go to waste. More money left over to treat yourself!

 

Takes Away Last-Minute Planning

With a plan in place, you’re never going to be the person scrambling to find their way to the office vending machine at lunch time. You don’t settle for less than your well thought-out meals. No last-minute pizza or overpriced takeout for you!

 

Portion and Calorie Control

It goes without saying that you’re in charge of portions and calories when you put effort into measuring out food for each meal. Casseroles, soups and lasagnas might be tricky to figure out calories for, but you can at least put reasonably size portions into containers and not be tempted to overeat come lunch. Meals that are easier to calorie count (if that’s your thing) include salads, sandwiches and proteins with veggies, rice, quinoa, beans or fruit on the side.

 

Reduces Time in the Kitchen

Although you’re going to be clocking in some major hours in the kitchen one day of the week, you’re ultimately saving a lot of time – a bonus if you work late hours leading up to dinner or often have to take lunch at your desk.

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CONS OF MEAL PLANNING 

My mom’s opinion on Sunday meal planning: “Here I’ve worked hard all week and Sunday is finally my day of rest, and you’re telling me I’ve got to spend the whole time in the kitchen?!? Forget it!!!” If you share this sentiment, then maybe you’ll be happy to hear some of the drawbacks of meal planning. But, even if you don’t meal prep on the weekend, you still need a plan in place for healthy foods and cooking during the week.

 

Calories Don’t Change

Meal planning allows for calorie control, presumably a great thing for those of us looking to trim our waist lines. But wait…is eating the same number of calories every day a good thing? Not necessarily, according to science. “Calorie shifting” is an approach to eating that aims for a total caloric amount every week (aimed at weight loss or management, depending on one’s goals), but with varying calories consumed every day. This helps keep the metabolism “sharp” and from adapting to a set daily intake. The good news is that this approach allows you to consume more on days you need it! Our metabolisms are not static and our activity levels change day-to-day, so don’t be surprised, if you’re a meal planner, if some days the meals are too much or too little.

 

Potential Lack of Nutritional Variety

If your meal plan is a PB&J with an apple for every lunch and a chicken breast with broccoli for every dinner, you’re probably saving some money and controlling your calories, but you’re majorly missing the mark on nutritional variety. Where are the dark, leafy greens? What about some foods with heart-healthy omega fatty-acids (like salmon)? Variety in all food categories (veggies, fruits, proteins, grains, etc.) is going to be best for packing in the nutrients your body needs. One idea: Change up the protein and/or veggie with your dinner for half the week. Another: Trade your apple for an orange or mango. Better yet, try a healthier alternative to the PB&J like avocado toast or smoked salmon and capers on multigrain!

 

Susceptible to Stress or Overeating on “Off” Weeks

If you’re the type of person who flails and flounders without a set plan then you may be prone to overeating or stressing out when you don’t have time for meal planning. Ultimately, meal planning is a tool to help you with your work week, but thoughtful eating and confidence approaching on-the-fly food selections is a skill.

 

Boredom

Meal planning is generally not as suitable for those with adventurous and varied palates. If you cook a lot of one thing in bulk and plan to eat it day after day, you may quickly tire of the taste and opt for something else. This means you’ve wasted time, money and food! “There are starving children in Africa!” Eat your leftovers!

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IMPROVEMENTS FOR MEAL PREP & PLANNING

A happy medium can be found if you’re a meal planner. Here are a few ideas to help ensure you’re able to have the best of all words – cost-efficient foods, nutrient density, variety and appropriate quantity!

 

Back-up Plan

It’s important to have a back-up plan for weeks when meal prep just isn’t feasible. There will be times when you’re too tired to do it, when you haven’t hit the grocery store in time, when special events or travel conflict with cooking, etc. Here are a few back-up plans to consider:

  • Create a budget for a week of every month to buy meals from a healthy, affordable restaurant for lunch or dinner. For example, once a month you could plan to buy salads for lunch from your favorite local café.
  • When you miss your weekend meal-prep, plan another day and time early in the week to tackle your shopping and cooking.
  • Try your hand at cooking every other night of the week and make enough for leftovers at lunch the next day.

 

Stash Meals in Freezer

When you meal prep, try making several large-volume dishes at once. Use your slow cooker, oven and stove top to prepare three separate meals so that you can both use and store some of each meal for optimal present and future variety!

 

Supplement with Snacks

If you’re lacking variety in your planned meals, try supplementing them with nutritious snacks. Snacks are also a way to implement “calorie shifting” into your week (see “Calories Don’t Change” above). A few ideas you can easily prep: Kale chips, sliced fruit, carrots and humus, cottage cheese or greek yogurt and fruit, ¼ cup nuts, a healthy nut or protein bar, apple or banana and a TBS of nut butter.

 

Meal Plan for 1-2 Meals Only

One way you can ensure that you don’t get bored with your food is to meal plan and prep for just lunches or dinners. This will allow you to take the most time-pressed, stressful or expensive meal of the day and make it easier. By sticking to just one or two meals, you still have room in your daily diet for nutritional variety and flexibility.

 

Hope this is helpful info as you kick-off 2017! Cheers to health and happiness!

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