If…Then… Do You Have A Backup Plan?

Your workout and nutrition routine should be consistent and progressive to give you the best chance of seeing results but it doesn’t have to be all or nothing. Consistency over the longterm is what really works. But let’s be real, life happens and sometimes you have to stray from your routine. You have a sick child at home or you have to travel unexpectedly or a pipe bursts and you have a flooded basement. And on and on.

What if you skip your workout for a few days? What if you eat more tacos than planned (I’ve never done this, I’ve just heard people do!!) What if you are more sore than expected after a workout and can’t do your prescribed routine the next day?

Having an “If…Then…” plan allows you to get back to your routine quickly without beating yourself up for days when you make less than desirable choices. (I’m looking at you, Girl Scout cookies.) Studies show that “if-then” planning (contingency planning) ups your chances of success no matter what you’re trying to accomplish. This can work especially well with health habits.

For example:

“IF someone brings donuts into the office on a random Wednesday, THEN I’ll avoid the break room and eat the healthy snack I have stashed in my desk.” This obviously requires that you plan ahead and have healthy snacks in your desk in the first place!

“IF my schedule gets crazy and I skip a few workouts, THEN I’ll find 20 minutes the next day to take a walk or stretch.” Doing something is better than nothing and can get you back on track.

“IF I get sick and can’t exercise, THEN I’ll continue to eat well to feel better and workout again soon.” It’s important to rest when you’re sick but plan to start with light exercise again as soon as possible.

No plan and no person is perfect. You’re going to have bumps in the road. Having a back up will get you back on track. Even the back up plan won’t be perfect and won’t always work but its better than having no plan at all.

But a back up plan is only as good as you make it. Don’t blow this off. Give some thought to the things that could derail your exercise and nutrition routine. Be honest about your cravings and weaknesses. Be honest about things that get you off track. Keep your personal motivation in mind. Why are you exercising in the first place? Why are you trying to change your eating habits? If you always keep your personal reasons in mind, it makes getting back into your routine that much easier. 

Take time today to think about some of these things. Make yourself a plan. Let me know if I can help!

Happy Exercising!IMG_1204

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Home Step Workout

Working out at home allows me a lot of flexibility with my schedule but can sometimes be limiting since I only have a certain amount of equipment. I get creative with things around the house, such as a step or fireplace hearth. This is a simple but very effective workout. It left we wiped out with my legs feeling like Jell-O!

Make sure you have a sturdy step and that you plant your feet solidly on the step when you’re working out.

1 minute of walking step-ups.

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1 minute of running step-ups.

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30 reps of alternating lunges.

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30 reps of angled push-ups.

 

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Another 1 minute of running step-ups.

30 reps of side squats. Switch sides halfway through.

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30 reps of tricep dips.

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Another 1 minute of running step-ups.

Another 1 minute of walking step-ups.

I repeat this circuit 2-3 times depending on how much time I have and how I feel.

Happy Exercising!

 

 

3 Ways to Make Your Strength Routine More Efficient

I enjoy exercise. Moving and sweating and pushing myself. But that doesn’t mean I want to spend hours and hours on my workout. I’m busy just like everyone else so I need to create efficient exercise routines.

I’m not a bodybuilder or figure competitor so I have no need for dozens of exercises that hit every individual muscle. There’s nothing wrong with that type of training (I’ve used it at other times in my life) its just not what I need right now.

If you’re like me and need an effective and efficient workout too, follow these principles…

1. Compound Movements

Compound movements are exercises that involve multiple muscle groups. Working multiple muscles at once certainly saves time. These can all be done with or without added weight. Things like:

Squat Presses – after you squat down and return to a standing position, press the weight overhead.

 

Row to Stiff-Leg Deadlift – bend over at your hips with weight hanging straight down. Pull weight up to chest. Return to start. Contract glutes and lower back to stand up straight.

Walking Lunge with Alternating Shoulder Raise – step forward into a lunge position while lifting both arms to at least shoulder height. One arm at front and one arm to the side. On the next step alternate arm positions.

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Lunge with Shoulder Raise

Kettlebell Swings – start with the kettlebell between your legs in a slight squat. Contract glutes and hamstrings to thrust the weight forward and lift to about shoulder height.

I could go on and on but you get the idea.

2. Circuits

Circuits are a great way to get a quick workout in when your schedule is busy. Alternate upper and lower body movements and move from one exercise to the next without stopping. For example, squats, pushups, lunges, bent over row, etc.

3. Intensity Level

Adding more weight to your current routine (within reason!) can increase your intensity just enough to give your program a little boost. If you’ve been just going through the motions or doing a set number of reps without considering how challenged your muscles are, then maybe its time to increase the weight to make your workout more efficient and effective.

Happy Exercising!

Is the Fat Burning Zone a Mythical Creature?

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Is the Fat Burning Zone a mythical creature?

It must be! Otherwise, all those people plodding along on the treadmills at the gym would be in great shape. Like a beautiful, sparkly unicorn, we want to believe that it exists but the concept of the fat burning zone has been regularly misinterpreted and misunderstood.

The fat burning zone theory is that lower intensity exercise, at about 55% – 70% of maximum heart rate, burns more fat. Basically, your body burns more fat at a lower intensity of aerobic exercise than it does at a higher intensity. This sounds good in theory. After all why work harder if you don’t have to, right?

The misinterpretation of this theory happens because there is a difference between percentage of fat burned vs. actual fat burned. In reality, you burn a higher percentage of fat at lower intensities but generally more fat overall at higher intensities. Your body draws energy from two sources, fat and glycogen or stored carbohydrates. The percentages of these two fuel sources vary depending on the intensity of your exercise.

At a lower intensity, you may burn 60% of total calories from fat. And at a higher intensity only 45% of total calories from fat. On the surface, that seems like lower intensity would be better. But at a higher intensity you burn more calories OVERALL which bumps your actual fat calories up even though the percentage is lower.

For example:

 

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The numbers above are just for example purposes but hopefully, you get the point. Percentage vs. actual are very different. Lower intensity exercise has its place in a workout program but if you’re relying on it to help you burn fat, it’s not the best idea. Circuit or interval workouts are efficient and help you burn more calories in less time.

Stop searching for the mythical creature! To truly burn maximum fat, focus on building muscle with a comprehensive strength training program and healthy eating habits. These will do far more to help you reach your goals then chasing the unicorn at the end of the treadmill!

Happy Exercising!

P.S. If you want help creating an effective exercise program, check out my monthly coaching services here.

Moderation…what is it?

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Moderation!

So many people promote moderation especially with regards to diet. But what does moderation REALLY look like? What SHOULD it look like? Moderation is a very subjective sliding scale for most people but I’m not so sure that it’s “sliding” in the right direction. I know some people who consider cutting their McDonald’s run back to once a week is moderation for them.

Ummm….that’s a good start but I believe most people think tiny, moderate changes are good enough to make a significant difference in their health and well-being and to be honest, it’s just not. I’ve known many people to make a small change or two and stop there. Again, a good start, but our wellness goals should not be to stop when it’s “good enough”. Shouldn’t we always be striving towards better health? Even if we’re not always good at it?

Moderation should be different for everybody because everyone is different but it’s not a license to eat like crap and then justify it with “everything in moderation”. It may seem like I’m being harsh but moderation is a slippery slope. Don’t let it be your excuse or your crutch.

Let it lead you to success. Make conscious choices to eat healthy foods AND to indulge. Just make your indulgences count for something. Choose them thoughtfully. Don’t eat random junk out of the vending machine or drink empty calories and then justify it with moderation. Choose to indulge on occasion in your favorite homemade dessert or a decadent meal for a special occasion and TRULY enjoy it. That’s real moderation.

Moderation allows you to be flexible which is one of the best indicators of success in leading a healthier lifestyle. Being too restrictive or constantly over indulging will not lead to long-term success. When used correctly, moderation leads to real balance in your life. And, hopefully, that’s everyone’s goal!

Happy Exercising!

P.S. Click here for a free download Healthy Eating On The Go!

What the Hell is a Flexitarian??

Me…apparently.
A flexitarian is someone who consumes a mostly planted-based diet but occasionally eats meat, poultry and/or seafood.

For as long as I can remember I’ve been pretty conscious of what I put in my mouth. I don’t always make good choices but I’m at least conscious of it! After I was diagnosed with cancer I redoubled my efforts to eat whole, clean foods and make a hard push towards a primarily planted based diet. I started by eliminating red meat. This wasn’t a stretch for me as I rarely ate red meat to begin with because I just don’t like it! 

I don’t have a nutrition degree but I’ve done an extensive amount of nutritional research and I feel that cutting out red meat and reducing animal products in my diet in general has dramatically improved my health. 
I then started to cut down on the amount of chicken I eat. At this point, I eat chicken or seafood just a few times a month. I also still eat eggs and dairy, for now. I’ve never felt deprived or like I’m missing out on anything. And, although close friends and family know my eating habits, I refuse to expect anyone to accommodate me. When I eat at someone’s home, I just eat extra of the side dishes!

As a fitness coach, I don’t advise my clients to follow a prescribed diet plan or program (unless there’s a clinical need for it) like Atkins or paleo or pescatarian or whatever. I know there are people who have had success with these kinds of things but generally speaking, they’re not sustainable long term and the “label” of being a certain kind of eater is very restrictive. I have friends and acquaintances who “can’t” eat certain foods because they’re on a diet program that doesn’t “allow” them. These kinds of programs are baffling to me! Sure, I choose to not eat certain things but I feel that that’s my personal choice. I’m not being TOLD that I CAN’T. I don’t know, maybe that’s just me!

Which brings me back to what a flexitarian is! I didn’t even know that was a thing until I started researching plant-based recipes. However, the description is perfect…”flexible eater.” That makes sense to me and is a label I can live with!

Happy Exercising!

Are You Warming Up Properly?

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Dynamic Warm-UP

What kind of warmup do you do before your workout? You DO warm-up, don’t you?!

Don’t worry, I’m guilty of not bothering to warm-up, too. That being said, as a fitness coach, I try to practice what I preach and a warm-up IS a good idea. However, it doesn’t have to be elaborate or lengthy. I know we’re all time-crunched and don’t want to waste the precious minutes we’re able to carve out of our day for a workout with a warm-up. But, here’s why its a good idea…

It gradually increases blood flow to the muscles and increases muscle temperature which in turn increases the oxygen available to the working muscles. This keeps the more intense exercise to come from being a shock to your system.
There is some evidence to suggest that a warm-up will help prevent injuries. As with many subjects, there is no definitive answer on this and there are people and studies on both sides.
A warm-up can help you mentally prepare for the workout or event to come. Especially if its going to be a tough one.

So what should your warm-up look like?

Forget everything you learned about warm-ups from your middle school phys. ed. teacher or your high school coach (unless they were very progressive and in-the-know :). Jogging for 30 minutes or more, bending over to touch your toes or contorting your body into odd stretches is not the best way to warm-up.

A dynamic warm-up is best. One in which you are moving at a low intensity ideally in the same types of motions as the workout. For example, if you’re going for a run, then the warm-up should be an easy run of just a few minutes. Your total warm-up only needs to be 10-15 minutes long, if that. You can, and should, incorporate other dynamic movements to loosen up your joints and gently stretch your muscles. Static stretching (sitting or standing and holding a stretch without moving) has been shown to not be a very effective warm-up.

The following are a few dynamic warm-up activities you can do. Just 30 seconds or so for each.

Bounding – This is basically exaggerated running. Leap from foot to foot with a long stride for about 10 meters or so.

High skipping – Again, an exaggerated exercise. Skip for about 10 meters, pushing off with force to go as high as you can.

High knees – Run, moving forward with small steps and bringing your knees up high so your thighs are about parallel to the ground.

Butt kicks – Run with small steps and bringing your heels to your butt. Try to maintain normal arm swing during this motion.

Hip swings – Stand with feet hip width apart. Hold onto something for balance if necessary. Swing your right leg forward and backward from your hip 5-10 times and switch legs.

Trunk twists – Stand with feet hip width apart and hands on hips. Twist your upper body from side to side to loosen up your low back.

Arm circles – Holding your arms at shoulder height, move them in wide circles to loosen and warm-up the shoulders.

Jumping jacks – This is a great full-body warm-up activity Everyone can do them and they can modified if necessary and don’t take a lot of space.

Let me know in the comments if you have a favorite warm-up activity I haven’t included.

 

Happy Exercising!