In a better place. Literally.

Well, it’s been a while!  My main excuse is that my puppy chewed my laptop charge cord and it’s literally been months since I’ve used a computer at home.  I finally sucked it up and ordered one on Amazon.  My second excuse is that I’ve been busy working out!  And third, helloooooo…. It’s been so nice out!  I’ve been gardening and swimming and taking my dogs to the dog park and doing everything possible to spend time outside! 

So, it’s not you, it’s me.  

Anyway, on this journey of mine, I have found a new path to take, and I'm in a new place.  Literally.  I go to a new gym that I LOVE!

I love this place.

The biggest change since I’ve blogged last is I joined a gym called “Real results fitness and performance” in Grayslake and I ended my membership at LA fitness because it was just too damn busy!  I was sick of writing out an entire workout plan for the day just because there wasn’t room or a machine/bench or enough weights to accomplish what I set out to do.  I would even go in with alternate exercises.  “If “X” machine isn’t available than proceed to “Y” machine and do this instead…”  I would have to power out all my sets on one machine instead of alternating between 2-3 machines at a time to do supersets.  Maybe I’m spoiled, but this is how I like to work out, and it just wasn’t working for me.  God forbid I get up to get a drink of water, I’d come back to some dude sweating and grunting on the machine I was using.  I would spend twice as much time at the gym than I needed to.  Ain’t nobody got time for that!

As a result, I no longer work out with personal trainer once a week.  Instead I work out with 2-4 personal trainers multiple times a week!  It’s a bootcamp style gym, and they also do crossfit.  It’s pretty much group personal training, and even though you're not alone, you get a ton of personal attention.  Every day you come in, there’s a different plan to work specific muscle groups so it involves no thinking on my part.  I just do what I’m told and get a killer workout!  I have never sweat so much in my life (check out the sweaty selfies sprinkle in this post.... I look like that EVERYTIME I leave!)

The team atmosphere is absolutely amazing.  The other bootcampers are so encouraging. (<--Look at them go!)  We laugh, give each other sweaty hugs and high fives, cheer each other on, motivate each other, challenge each other to complete another rep, and it’s just great to know that you’re not alone.  It doesn’t just suck for you, it’s hard for other people too, and together we keep pushing and sweating.  We even cry!  Everyone has a different story, we all have different struggles and weaknesses, and we are all there for each other when there’s a challenge or obstacle to overcome. 

Sweat game is strong.

Also, they have an entire nutrition plan for members based on what YOU want to accomplish, or where you’re at in your journey.  There’s always an open dialogue going on in class about food, and nutrition, and macros, and cheat days, over eating and /or eating ENOUGH, etc.  The trainers answer questions, offer suggestions, sit down with you if you’ve hit a plateau, go over your food diary with you to see how they can help you, and they’ve all made it their personal goal to help you reach your goals.

I’m excited to share more with you as I continue to my weightloss journey, especially since I’m so PSYCHED to be at this new gym.  So far, since 7/13 I’ve lost 10 pounds, officially. 7 of that in my first week, 3 my second.  I’ll let you know what my third week progress is on Friday.  My weigh-ins are Saturday mornings, so I’ll be back to check in, share my progress/struggles and hold myself accountable.

July 13th, 2015.  Day 1

Here is a picture after my very first workout at Real Results.  Hopefully you'll see a difference in the next picture I post!

17 Excuses Why You Skip Exercise and What To Do About It.

“All battles are first won or lost in the mind.” - Joan of Arc

Monday nights had always been my night where my excuses to skip the gym won me over.  Recently though, I’ve been going to a kickboxing class with my friend on Mondays right after work.

This Monday I was really struggling because my friend couldn’t go, I didn’t want go by myself and this class is really tough.  H.A.R.D!  After the "warm up," if you're not sweating and panting and wondering why you even came, you're dead.  Kickboxing killed you.  Now, just in case you’re not melted into a puddle of humiliation already, she adds this “fun” twist… TABATA... and that's how we finish out the class.  I actually love the butt kicking she gives me every week.

Anyway, back to my point… My friend couldn’t go and all day I battled with going by myself or not.  I tried telling myself that I would work out at home, but myself argued back because I know myself and I would get on that comfy couch and turn on the Kardashians that I hadn’t watched yet from Sunday.  Come on, Self!  I had already brought gym clothes, and I was ready but I just didn't want to go.  Randomly I stumbled upon the article I talk about below and that was just the final straw… I just had to suck it up and go.  I didn’t give myself an option NOT to go, I was looking forward to it.  Boom.  Done.  I went.  Alone... and... it was great!

The article I came across was written by a Personal Trainer, Chris Freytag and titled “17 Excuses Why You Skip Exercise and What To Do About It.”  I couldn’t have stumbled upon it at a more perfect time… I swear google has something to do with it.  They know everything.  They can probably read minds… I swear.   Chris has great solutions to all the excuses.  Surprisingly, I think I’ve had all of the excuses… except the menopause one.  I even took some of her suggestions and applied them already, like “Try working out early in the a.m.” I don’t know why I ever stopped, but I want to make this part of my routing again.  I started this week again, and I hope to continue.  

Here is her list and solutions, copied and pasted from her website because I could paraphrase, but I just love her article too much!  

EXCUSE # 1: Lack of motivation, lack of drive.

SOLUTIONS: Yep, this excuse even beat out: “I don’t have time.” No surprise to us.  We know that starting is the hardest part. Play detective for a moment. What WOULD motivate you to exercise?  We all find different things motivating. Some women workout to do what they can to stay healthy, while others workout so they can rock a pair of jeans. It doesn’t matter if you decide to work out because of an upcoming high school reunion or to be a good example for your kids … all that matters is finding the reason that sparks a fire under your butt.

Remember:

“All battles are first won or lost in the mind.” – Joan of Arc

Throughout my career as a trainer and fitness instructor, there have been many days that I didn’t want to teach a class. But I have to show up, it’s my job. Once I get there, get the music playing and turn on my microphone, I’m there. I’m in the right enviroment to get myself and all my students going. Taking care of yourself is your job too. So I encourage you to approach exercise the way you approach your job. Getting yourself there—to your health club or your favorite walking path—is half the battle.

Go on a search mission for the reason to exercise that ignites your drive. Maybe it’s “I feel better about me when I exercise,” or “I really want to work on losing ten pounds.” If finding your reason for working out still doesn’t get you exercising, fake it til you make it. Remember, starting is the hardest part. I can’t tell you how many people have told me their lives changed as soon as they started exercising regularly and now they can’t live without exercise. Lack of motivation leads to more lack, exercise leads to more exercise. So just make yourself start—even if you don’t want to. Honoring a promise you make to yourself to exercise will make you feel like a champion.

EXCUSE # 2:  No time.

Granny always makes time to exercise!

SOLUTIONS: Since my kids were babies, I have scheduled my workouts like I schedule an appointment. It’s inked on my calendar. My kids got the message: Mom values exercise. They tagged along to the gym with me happily and sometimes, not so happily. Don’t view exercise as just another demand on your time. View exercise as an investment in your health. It’s your time to give yourself what you need.

For those of you who wrote in saying you work from dawn to dusk and then you have to feed your family, or a long commute eats up your workout time, can you walk at lunch? Do a ten-minute workout at home before or after work? Take a family walk? Try my plank challenge? Buy a treadmill for your house to use when you watch TV? I put up short workout videos weekly on my website. When you have a challenging schedule, it’s good to have flexible thinking and a positive attitude. Look at your week ahead of time and see if you can schedule in some exercise. Any movement is better than no movement.

EXCUSE # 3: Takes too long to see results.

SOLUTIONS: The longer you wait to begin exercise, the longer it will take you to see any results. If you want instant gratification, switch your focus. Focus on what you can do today. The unsexy, unglamorous truth is this: Results happen after consistency of effort. Try to curb your desire to run to the mirror for proof of results after a workout and put more of your focus on what action you can take today. You can have the results you want if you put in the daily effort. Giving up on workouts and skipping will ensure you don’t see results.

To keep consistent, follow my two-day rule. Don’t take of more than two days of exercise in a row. The longer you slack off, the easier it becomes to quit altogether.

Maybe you are the type of person who gets fired up from setting a goal. Set a short-term goal and write it down. Maybe you want to lose ten pounds in three months. Or be able to run a 5k in two months. Set your goal and post it where you will see it every day.

Another way to satisfy that need for instant results is to keep an exercise log. Jot down when you exercise and what you do. Circle days on a calendar or keep record on your iPhone—whatever gives you that instant sense of reward. You can even buy yourself some gold stars.

EXCUSE # 4: Too tired, no energy.

SOLUTIONS: You know you should exercise, but some days it’s just plain tough to get moving. You’re almost always too tired, and you don’t know where you will find the energy. Well, you know what I am going to say here, right? You are too tired because you don’t exercise. One of the things exercise enthusiasts love the best about exercise is the increased energy it provides.

Try working out early in the a.m. The greatest benefit of morning workouts is this: People do them. There is less likelihood that your day or exhaustion gets in the way of your workout.

Give yourself a little visual motivation to get going. Follow me on Pinterest and check out my Inspiration page.  Once exercise becomes part of who you are, you start using adjectives like: strong, capable, energetic, athlete, fit, dedicated, and committed. Once you see yourself in that light, you don’t want to skip workouts.

EXCUSE # 5: Exercise isn’t fun. Exercise is boring.

Does this look boring to you?

SOLUTIONS: If by exercise you mean trudging on a treadmill day in and day out with nothing to think about but how much time you have left before you can stop, then you are absolutely right. That is boring, but it doesn’t have to be. Variety and playfulness are essential to healthy movement. When you were a kid exercise was fun because you didn’t call it exercise. You called it riding bikes, going swimming or climbing trees. What age did we stop having fun with movement? Instead of thinking of exercise as a chore, put activities on your schedule that are joyful for you. Hide-and-seek with your kids, play Frisbee with your family, tennis with your spouse or get a family basketball game going. Make the treadmill fun by listening to an audio book or your favorite playlist.

Some people love exercise and can’t live without it and some people claim to hate it … and there’s a whole range of opinions in the middle. Search for a form of exercise you love. You just may surprise yourself. Maybe you pick a group sport. Join a new gym. Find adult dance classes. Do aerial yoga at a studio, or resistance band training at home. You could surprise yourself with your love of running, or kettlebells. I’m a professed group fitness junkie and can’t get enough of spinning, conditioning classes and bootcamps. So what’s your calling? Perhaps it’s nature, hiking the trails. You’ve just got to keep trying exercise on like hats until you find one that fits … YOU.

EXCUSE # 6: Menopause.

SOLUTIONS: Working out when it’s easy to do so is a no-brainer. Working out when it’s hard, makes you a champion. Exercise can reduce some menopausal symptoms and improve your quality of life. Why not go after those menopause symptoms with the natural remedy of exercise? Exercise can help fight against menopause-related fatigue and the dreaded weight creep. Truly menopause is a whole topic onto its self if you are around my age (49) or older.  Check out my blog on how to deal with menopause.

EXCUSE # 7: I don’t care enough.

SOLUTIONS: Apathy is a tough one to overcome. Are you sure you don’t care? 

Have you found an exercise you actually enjoy? If not, go on a search to find an exercise you find fun.

Decide if you are a go it alone or pair up person. Many people find that walking with a friend or attending a group fitness class is just the kind of accountability they need to start exercising. If you are better jogging on the trails alone with your own thoughts or great music, do that instead.

Schedule it. Some people who aren’t in love with exercise find scheduling it helpful. You just do it because you know you should and it’s on your schedule. After you get it done, you are so happy you did.

Remind yourself of its benefits. Exercise increases energy, boosts mental clarity, helps you sleep, gives you a greater sense of confidence and puts you in a better mood too.

EXCUSE # 8: Lack of knowing what to do for my body.

Find an exercise you enjoy!

SOLUTIONS: My clients always ask me what exercise burns the most calories. My answer is always the same: It’s the exercise you like best.  Okay, so that is oversimplified … but if you are just getting started, keep it simple: If you like it, you will keep doing it. What I enjoy doing and what you enjoy doing might be different and that’s entirely okay. Your job is to discover a form (or two or three) of exercise that you love. I love high intensity interval training in a group setting. I love walking with good friends. I love yoga. We all know it’s easier to do things we love.

Aim for a combination of cardio and strength training because your body needs both types of workouts. Remember, your muscles are use ‘em or lose ‘em.

Mix it up because it’s good for your body and prevents boredom. Doing the exact same thing day in and day out isn’t good for your body or mind. If you don’t feel like taking a walk, can you drop in on a yoga class or do a workout DVD at home? If you can, hire a trainer or do some try some new moves from my Exercise Library for free.

EXCUSE # 9: I’m lazy.

SOLUTIONS: If you deem yourself lazy or if you like lazy, then reward your exercise with some lazy time. Do a workout and then give yourself some permission for early PJ time and a good book. Or lounge around and watch a favorite TV show after you squeeze a workout into your day. Make lazy time your motivation by using it as a reward.

Tap into other awards that motivate you. Do a workout and buy yourself some fresh flowers. Exercise all week? Go get a pedicure or take a long bubble bath. If it’s not illegal or fattening, go for it.

EXCUSE # 10: I’m too big.

SOLUTIONS: I heard from several of you that you are too embarrassed to work out because people might see you in the gym, laugh at you or notice that you’ve gained a lot of weight lately. Some people are afraid to join a gym or go to the gym because they think they will be the only overweight person there. I have been teaching group fitness for years and I can tell you that you will always find people of all shapes, sizes and ages. Most gym-goers are too focused on their own bodies to pay attention to yours.

Don’t take your own self-criticism and project it on to other people. Remember other people at the gym have had their own struggles with weight.

Give yourself some credit for making a healthy choice and let go of what others might think. Haters are gonna hate, but guess what? That has everything to do with who they are and nothing to do with who you are. Don’t let anyone else dictate what you do for you.

EXCUSE # 11: I have anxiety and depression.

SOLUTIONS: Depression and anxiety can make you not want to do anything, let alone exercise. Here’s the thing though: Do one quick Google search of “depression and exercise” and you will quickly see how exercise ranks high as one of the top ways to beat depression. The hardest part for you is starting.

Try to use some of the other solutions I offer like scheduling your exercise or grabbing a workout buddy. Depression fuels helplessness and hopelessness. If you can get yourself to start doing a workout, you will see how it helps win out over your depression. Yes, there are varying degrees of depression and anxiety, but there’s one thing I know for sure: Exercise can only help.

EXCUSE # 12: I am scared of injury.

SOLUTIONS: If you are already coming back from an injury or you are afraid of getting an injury, just proceed with caution. It’s always best to check with your doctor first on what you can safely do, but there are many low-impact forms of exercise that you might still be able to do.

A strong body is the best remedy against injury, so don’t view the couch as a safety zone. Find out what you can do.

EXCUSE # 13: There’s too much information out there about exercise and I am overwhelmed.

SOLUTIONS: I hear you. There’s a lot of conflicting information about food and what workouts are best. But that’s all noise. We don’t have to make exercise complicated. Any movement counts. While doing a workout might not show up immediately on your body, every workout is making a difference to your mind and body internally. Rather than get overwhelmed at all the choices of exercise that exist or stuck in the paralysis of analysis, just select something: Walk. Take a spin class. Do a 40-minute workout on a workout DVD. Stretch. Get on the elliptical and walk. Dance. Just try something and the sense of overwhelm will vanish.

EXCUSE # 14: The weather. Change of seasons. Winter.

SOLUTIONS: Well, those are three things that we cannot control. So have some winter workouts ready. Have a DVD you can do without leaving the house. Check out my Exercise Library full of free exercises you can do. I even demonstrate the proper technique of each exercise to make it easy for you. If you love the outdoors but the winter keeps you inside, can you layer up and brave the weather? There’s something exhilarating about braving the temps and coming back to a warm house with rosy cheeks and a good workout done.

EXCUSE # 15: No workout buddy.

SOLUTIONS: I always talk about the importance of accountability partners because they do make a difference. We can’t make silent excuses in our heads that no one sees or hears when we have a friend waiting for us to show up.  So if you don’t have a workout buddy, that’s a tough spot. Did you consider everyone you could ask? Is there someone at your gym? Even if your accountability partner lives in another state, you could report to each other on the workouts you do. (You won’t fib to a friend, right?) Hopefully this person will give you a little nudge on those days when you try to wiggle out of working out.

If those options don’t work for you, can you commit to a group fitness class and you use that group as your accountability? Or use a fitness tracker as your accountability partner.

Music can help you in the accountability department too. Think of exercise as your alone time to zone out with your playlist.

EXCUSE # 16: No childcare.

SOLUTIONS: With kids, especially babies and young kids, we don’t have as much freedom in our schedules. I understand. If you love to jog or go to a group fitness class, it’s a challenge if you don’t have help. First, does your gym have any childcare program? Many gyms do. You can sign your child up and grab an hour workout while your child plays with other kids. If not, can you do a childcare swap with a friend or family member? It’s kind of like a playdate where you take turns workout out and watching each other’s children.

Can you fit in a 10-minute workout during nap time? Or try getting 30 minutes of exercise by breaking up your workout into three 10-minute workouts scattered throughout your day.

There are going to be days when you truly can’t find even ten minutes because you have a sick toddler or a plumbing emergency. That’s okay. The road to health is always under construction. Once in a while you have to stop and park. Just don’t stay there. Make sure you get going and make it happen the next day.

EXCUSE # 17: I already took a shower.

SOLUTIONS: Okay, this is a good one—made me laugh out loud. We’ve all been there. You are having a fab hair day or you just showered the night before and you don’t want to have to go through the whole production of getting ready … AGAIN. Why not try a workout that doesn’t leave you drenched? Not every workout you do has to leave you in a pool of sweat. Take a walk. Do some bodyweight exercises or lift some light weights. Try a yoga workout that’s more stretching-based than sweat-based.

Or just make a decision to move your body more. A vigorous house-cleaning? Chasing your kids? Going up and down your stairs? Count everything that isn’t sitting on your bum time, because it all counts.

So there you have it.  Do you have any excuses to add?  I love #17 myself.  If I know I'm going somewhere the last thing I want to exercise and have to get ready all over again.  Being a girl is so exhausting sometimes!  If I don't work out in the morning, I find that life gets in the way of my workouts much more often.  A lot of her solutions I'm going to put in to practice and really step up my work out game!

What other people think of you is none of your damn business.

I was having a conversation the other day about working out, going to the gym, etc. and was struck by the insecurities that hold people back from reaching their fitness goals.  As if working out and getting in shape isn’t hard enough, we’re constantly attacking ourselves mentally over what we THINK people think about us.  In this group conversation and I was hearing things like “I won’t walk down (name of busy street) because I don’t want people to see my fat ass trying to get in shape and judging me.”  and “I need to get in better shape before I go to the gym” and “all those skinny bitches will watch me with their judgy eyes….’ “Look at that fat fatty being all fat’”  Why should we have to “get in shape” BEFORE we go to the gym?  Isn’t that what the gym is for?  Why would someone not feel comfortable walking down a high traffic street without feeling self-conscious?

These were all comments from women, though I’m guessing men have insecurities as well.  I do know that we are WAY too hard on ourselves and we should just do our own thing and not have to worry about anyone, or anything else.  There are way more important things to focus on!

Judging people is not the first thing that goes through my mind at the gym.  I am way more worried about what I’m going to do next.  I’m busy talking myself into trying a new machine or exercise, concentrating on “mind over matter” and willing myself to push harder, do more.  I’m focusing on trying not to fart, trying not to fall over, preventing myself from dropping weights on my toe.  I’m working on my balance, form, breathing, reps, sets, etc etc etc.  I’m never alone in the gym, so I won’t pretend that I don’t notice other people, but when I do come into contact with another person or have a thought about someone it’s mostly along the lines of “oops, let me get out of your way.” or “are you done with that?” or “sweet, they’re wiping the machine down after they used it!”  If judgment goes through my mind it’s usually in the form of admiration, and I can say that honestly.  OK, wait…. I do have one criticism of strangers that crosses my mind sometimes...  “Are you really going to hog that machine while sitting there texting your friends?” 

I thought about all the times I felt insecure in the gym and wondered what people would think of me.  Do I care?  What do I think of fat or fit people in the gym?  What goes through my mind?  Is there a difference in what I think about fit people vs. fat people?  Unlike what I THINK people think about ME, there wasn’t a negative thought that crossed my mind about what I think of other people.  “Look at that fat fatty being all fat” wasn’t a even a passing thought of mine. 

When I see a “skinny” or “fit” person working out/kicking butt:
“Good for her/him!”
“I’m going to be like them some day.” 
“They must work really hard to have a body like that.”
“I wish I had that motivation…”
“NICE MUSCLES!”
“Ew…. Running.  I hate running.  She/he makes it look so easy!”
“Hey, that’s a good exercise, I should try it!”
“Oooooh…. Look at her tush!  Is it weird if I ask her how she got such a nice bootay?  Yeah, that’d be weird… welp, squats here I come!!!”
“That looks hard, but if they can do it, I can get there too.”

 If I have thoughts of negativity it’s based purely on jealousy because I want to be like them NOW.  I just know that they’re at a different point in their journey than I am.  But sometimes I just want a fast-forward button.

Now, what is my attitude when I see a “fat” or “out of shape” person working out/kicking butt?
“Wow, good for him/her!” 
“Oh, so THAT’S how you use that machine!”
“You go girl/man!”
“They’ve got a good routine going!”
“Ugh, I hate running….”
“I wish I had that motivation…”
“That looks hard, but if they can do it, I guess I can do it too.”

Those are my thoughts…. Wanna know what other people think?   I posed two questions to several of my friends whom I trusted would give me straight up, brutally honest answers.
The two questions I asked are as follows:

1.) What goes through your mind when you see a FAT person running on the street or working out in the gym?

2.) What goes through your mind when you see a FIT person running on the street or working out in the gym?

Here are the thoughts that people shared with me.  The Men and women all had pretty much the same responses, so I’m not going to separate them, but I’ll list them all individually so you can see how many duplicate thoughts there were….

1.) Fat: “good for you, mad props.”
Fit: “anger, completely out of jealousy for their abilities and dedication."

2.)  I say..."good for them!" in either case. Running sucks in either case. It takes great effort fit or fat to run in my opinion. 

3.) “Fat” response:  "Get after it, girl."  I'm usually more self-conscious about myself at the gym than to worry about anyone else. I've been really playing the comparison game lately. "If he/she can do it, why can't I?"  Bleh. Such a bad habit.
“Fit” response:  Jealousy. Pure jealousy. "I should really hire a trainer." 

4.)  “Fat” response:  I hope they can stick with it.
“Fit” response:  I wish I had their initiative.
Both stem from me wishing I was more active. I think I assume a heavy runner is in it to lose weight, while a thin runner does it more leisurely.
5.)  “All I see is a person….”

6.) “Fat” response:  Good for her. Wow, that's impressive!
“Fit” response: I sorta think the same thing however, it's probably more, ugh, wish I was that dedicated.
This person goes on to say:  “My answers are mostly about myself not them because I struggle with cardio and running is really challenging for me so I'm envious of those who do and stick with it. I wish I craved a good run but I simply don't. A body pump class I consistently take is not full of skinny minnies but real bodies who value strength and upping their weights instead of obsessing how thin they are. That's the mindset that I choose to have.”  ßI love that mindset!
7.) “Fat” response:  Good for them.
“Fit” response:  Good for them.
Either way it’s just good they choose to be there.
8.)  “Fat” response:  Good for them!  I wish I had their motivation and determination.
“Fit” response: It’s so easy for them. It’s like they don’t have to try. Then I get embarrassed cuz I’m fat and think they are judging me.
9.)  Well I am the fat person running. :) but when I see a fat person or a fit person running I usually just say hi. Fellow runners are usually friendly. I don't care if they're judging me at least I'm doing it!
10.)  “Fat” response:  That they have determination, will, they’re someone willing to change, because making it to the gym is the hardest part.
“Fit” response:  “Obsessive.” “Vain to a degree”
"I would say it’s more of a vanity issue for fit people and a healthy choice for a fat person."

So there you have it…. All of these thoughts made me feel better.  None of these thoughts made me feel like I didn’t want to go into the gym for fear that someone may actually think the above thoughts about me.  If someone did think the above thoughts about me, I can handle that!  Honestly, I won't even know.  Mostly people think, good for you!  We’re all in this together.  Fat or thin, fit or out of shape, we’re all making the same choice to show up.  Now, is it terrible that someone may look at you and think “if they can do it, I can do it.”?  I don’t think so.  I’m a normal person, if another normal person thinks they can do what I can do and are motivated to try… AWESOME.  Get after it!  At least I’m not alone in my misery now.  Also, is it terrible that someone may be jealous of your fitness level? Hey, you worked hard for that!  Let someone strive to be just like you some day!  I’m sure you felt the same way about someone when you first began your journey and maybe it even pushed you harder to reach your goals!
Whichever “category” you see yourself fitting in to, “fit” or “fat”… when you’re being all like “oh my gosh, everyone’s watching me and looking at me with those judgy judgment eyes being all judgy.  I want to get out of here.”  Remember these thoughts I shared from men and women alike.  Is that as bad as it gets?  If someone thinks “Wow, good for you!” about you working hard at the gym, is that terrible?  What are you afraid they’re thinking of you?  Ask yourself what YOU think of others in the gym, do you think your thoughts should affect someone else’s success?  NO!  So why should other people's thoughts affect you?  In the gym, how much are you thinking about other people and how much are you thinking about yourself?  See that muscley dude grunting over there in the squat rack with headphones in his ears?  I bet he’s concentrating on his form while trying his darndest not to break out into song and dance to Taylor swift’s “Shake it off.”  It’s a catchy little tune… it’s hard to refrain from such activity.  In fact, he’s probably really self –conscious about possibly having his love for Taylor Swift discovered by his fellow gym cronies. 
Another thing, I asked my friend if I could share what she wrote as one of her more recent facebook statuses.  I really admire her vulnerability and honesty, I’m sure most of us feel this way but are too afraid to voice it.  Many of us let these thoughts stop us from going to the gym at all.  Here it is, ready?

“I walked into the gym tonight.  Saying I “worked out” is probably giving me more credit than I deserve.  I was nervous and intimidated going in.  I was clumsy and sweating and struggling every minute I was there.  It was an embarrassing and humbling experience.  Mostly, I am so very upset with myself for letting myself get to a point where I could write the last 5 sentences.  There’s a lot of damage to undo and I feel every year of my age and every pound of my weight right now and it doesn’t feel good.  But, I’m determined to go back and feel this way again tomorrow and the next day and so on until maybe it doesn’t feel so impossible.”

WOW.  Isn’t that powerful?  I bet most of us have felt that way.  Sometimes we’re so busy criticizing ourselves and putting ourselves down and that makes it almost IMPOSSIBLE to be successful.  Getting in shape is SO HARD!  Showing up at the gym is SO HARD.  Trying not to psych yourself out of working hard is SO HARD.  Staying positive is SO HARD.  Lifting that dumbbell umpteen times is SO HARD!  Doing cardio is SO HARD. 

Come on, can’t showing up be enough? It’s hard enough doing the work, don’t make your fight harder by thinking negative, self-doubting, destructive thoughts. Don’t wipe that sweat off your forehead, let it fricken sparkle.  You earned that sweat, don’t brush it away.  Well, I mean if it’s getting in your eyes and burning, then by all means….  But you know what I mean.  OWN IT.  Be proud of the work you’re doing.

If you stick with it and follow your goals, you can know that these people will get to watch you transform.  If I feel fat in the gym today I tell myself, “Tomorrow I’m only going to look better!” Everyday you’ll go in with an improved version of yourself from yesterday, and you’ll leave better than you came in.  Show up.  Do the work.  Forget your insecurities because you are there to transform yourself.  Your “weaknesses” will soon be your strengths.  Don’t fool yourself, it doesn’t get easier…. YOU get STRONGER.  Take credit for that.  If you can only do 1 pushup today, own that one pushup.  Be proud of the ONE pushup you did, and forget about the ones you couldn’t do today.  Practice that one pushup until it turns into 2 pushups.  You will get to look back and remember the struggle and feel pride in the fact that you can now do 10, 20, 30 pushups in a row without stopping. It’s because you persevered, you worked hard, you probably even felt like giving up, but you DIDN’T, and that is victory my friend.    

When you get to be the gym God/Goddess that I know you will be, offer smiles and words of encouragement to the people who look lost and embarrassed.  Maybe they’re staring at a bicep machine wondering “where exactly do my feet go?” Well, step in and offer some help and an encouraging word.  Tell them where you started and encourage them to keep going then proceed to workout in sweaty, glorious harmony together.  They’ll be SO THANKFUL to have a friendly, familiar face to see when they come in the gym next time.  Wouldn’t that be lovely?

Turn a working lunch into a walking lunch!

To follow up on yesterday's post about how sitting at work all day can greatly affect your health in a negative way, I thought I'd post about how taking a walk on your lunch break could benefit your health!

I love that I have coworkers who walk with me.  It's fun, relaxing, and the fresh air is amazing!  My friend Steph is always good at taking selfies and keeping track of our distance.  :)  See how happy we are?  It really helps us mentally to go back to work and finish the afternoon because we have that break from our desks.  We come back refreshed, energized and in a good mood!  In fact, a new study finds that even gentle lunchtime strolls can perceptibly — and immediately — buoy people’s moods and ability to handle stress at work.

It's also shown that regular movement throughout the day will keep your mind and body limber and help avoid fatigue.

If you don't have enough time on your lunch break to regularly walk, try to think of ways you can add movement or at least decrease the amount of time you are sedentary. Try getting out of your chair more, standing during your calls, taking more frequent bathroom breaks/filling your water bottle more often or alternating your chair with a yoga ball. And if you have to drive to work, try parking at the far end of the lot, taking the stairs, and going the long way to the bathroom and break room. 

Why Walk for 30 Minutes?

Health authorities including the USDA and CDC recommend at least 150 minutes per week of moderate-intensity exercise such as brisk walking, so during a 5 day work week, that's 30 minutes a day. If you enjoy a brisk walk during your lunch break most days of the week, you will have achieved the minimum requirement to help combat the health risks of inactivity and obesity.  

In 30 minutes you can cover between 1.5 to 2 miles.  You can burn as many as 200 calories, depending on distance and your weight.  If you want to know how many calories your walk just burned.... check this out! Walking Calorie Calculator.

Here are tips to make the most of 30 minutes of walking

*Where can you walk so you have minimal interruptions? You can use a treadmill, walk indoors, or walk outdoors. Select a route that has fewer street crossings and stops for traffic. If you know how much distance you can walk in 30 minutes, you can map out a circular route. If not, you may want a shorter route that you can repeat multiple times.

*Change into athletic shoes: You could walk in whatever footwear you happen to wear to work or school. But to get a good brisk walking stride, it's best to change into athletic shoes. Depending on the weather, you may also need an appropriate coat, hat, or to change into shorts and a t-shirt.

 

*Eat before or after? Most people prefer to exercise first and have the meal after they finish. If you are very hungry by lunch, quiet your hunger by drinking a glass of water, or have a light snack of a piece of fruit.  A light lunch after your walk will nourish your muscles so they can recover and grow stronger.  My coworkers and I like to walk first because if our walk goes longer than planned we cut into our time to eat (which we can always eat our lunch at our desks if we run out of time) instead of getting back to the office late.  Plus, we’re afraid some days if we eat first, we’ll never want to get up from our meals and spend the rest of the time in the cafeteria socializing.

*Warm-Up: Begin with an easy walking pace for one to three minutes. Use this time to shake out the kinks if you have been sitting or standing for long periods.

*Good walking posture: Energize your walking by relaxing and loosening your shoulders and standing upright, with stomach sucked in and pelvis tilted slightly forward. You want your chin up and eyes forward.  What about stretching? You can go through a short stretching routine after a couple of minutes of walking. But you can also save the stretching to do after your walk or as its own exercise activity at another time.

*Vary Your Lunchtime Walking Workouts.  Change it up from day to day to prevent boredom and to keep challenging your body in different ways.  Alternate steady state days with interval days.  If you always use a treadmill, mix it up with walking the corridors or walking outside.  Take a different path and see where it leads you.

* Invite Others to Join You.  Solo walking is great, but you may be more consistent in walking if you have a lunchtime walking buddy. You won't find as many excuses to skip your walk if your friend is ready to get going.

Is your job keeping you fat?

If you're anything like me maybe you can relate to this post, or maybe you're in the position where you're company rocks and has health promotion on the brain and has encouraged people to find an alternative to SITTING ALL DAY at their desks.

From the hours of 8-5 I probably get up only to go to the bathroom and the copier, say a total of 10 times.  I would think that the time I spend standing or walking is no more than 30 minutes total.  If I walk on my lunch break, we usually go anywhere from 20 minutes to 30 minutes.  So, that means I'm on my butt at my desk for about 8-8.5 hours before I even go home.  HOLY CRAP.  

If you haven't seen these info-graphics on the internet already, ready below at the staggering statistics.  Below the infographic is also a youtube video about the "Kangaroo Desk."  A great option for those who want to stand, but it's not a commitment to stand for 8-9 hours a day because you can adjust it so you can stand OR sit at your desk.  Pretty cool!

Check out this option for a desk that allows you to go from sitting to standing and back again whenever you want:

I started wearing a pedometer to track how few steps I actually take a day.  Most days I don't get over 2,000 steps before I get home from work.  That is pathetic!  I'm really trying to consciously get up from my desk more often.  Coincidentally, I'm also trying to drink more water.  Drink more water=more trips to the bathroom.  BOOM.

My friend Star made a pitch to the wellness team at her company.  She said, and I quote, "I think having a desk job is keeping me fat!" and I can't say I disagree with her!  She sent me her pitch and included a sample letter that would be handy if you wanted to urge your employer to take the steps to help create a healthier workforce by offering employees alternatives to sitting all day.  She's a lot braver than me, I think my boss would laugh in my face... but I guess, it doesn't hurt to ask?

This letter is provided by Anthro, who makes standing furniture, so obviously they want to make this easy for you.  :)  

Go forth and be healthy!!  :)

Wanna box?

On Tuesday, I had my second session with my personal trainer and it proved to me that I made the right choice to hire someone to help me.  I need variety in my workouts and he delivered.  I need to be pushed harder than I would push myself and he absolutely delivered.  I need cardio and strength training that can make me work hard despite my limitations, and once again, he delivered!

We boxed the entire session.  He put 1 lb gloves on me and it was ON.  He grabbed his

mit/pad things and we sparred until my arms were ready to fall off.  He would hold the pads to the sides and have me cross punch them, then he’d move them in different places making me cross and pivot to reach out further to the sides, or upper cut punch, or hook.  I was determined to make every single punch just as forceful as the next because I didn’t want to slack OR have him think that I was slacking.  He could feel every single punch and how hard I was working. 

Just when I thought I couldn’t throw one more punch and I started to wonder if this was literally the only thing we were going to be doing the entire time, he told me to drop and give him 10.  I looked at him like he was crazy.  My arms were about to fall off and he was telling me to do pushups?  I summoned up every last morsel of strength I could muster and got in 10 really good pushups.  He congratulated me on my progress (I’ve been practicing my pushups, cuz I really suck at them) and then told me to do a 30 second plank.  This actually felt like a rest for the first 5 seconds… like I could finally catch my breath, and then rigamortis began to set in… On second 28-29 of torture he piped in “once you hit 30 seconds you’re going to jump up swinging!”  Oh, I was going to swing alright… He was pissing me off now!  As soon as I heard “30!” I sprung up and cross punched his left pad that wasn’t quite ready for me.  He stumbled back and tried to recover saying, “Shit, you really did come up swinging!” 

We continued this workout doing sets of intense boxing followed by different plyometrics exercises such as: 

1.)    5 squats, 30 seconds squat hold, 5 squats, 30 seconds squat hold.

2.)    Push-ups, plank

3.)    Wall sits- toes up, toes flat, toes up, toes down (I don’t know why raising your toes makes it harder… try it and let me know what you think.)

On a few boxing sets he told me to duck after so many swings.  At one point he said, “ok now instead of ducking after two punches from each side, you’re going to duck after three!”  One set went great, then the second set he miscounted and I almost got decked and I yelled “YOU REALLY ARE TRYING TO KILL ME!”  At least my reflexes were on point!

I was drenched in sweat and exhausted, but I had just had so much fun working out.  The half hour FLEW by even though towards the end I could barely lift my arms.  My sets of pushups were decreased to 5 each because it was a MAJOR struggle.  When he and the other trainer who had stopped to watch me both offered me high fives, I considered head butting them instead.  I had to manipulate my body in a way so I could swing my arm up to reach their outstretched high five.  You can’t just leave them hanging, but my arms were begging me to leave THEM hanging.

I finally got to the locker room and cursed myself for hanging my jacket in an upper locker… how the HELL was I expected to get it down?  If there was another woman in the locker room at that moment I would have asked her to put my jacket on for me and zip it-no joke.  I laid my jacket out on the bench, sat down in front of it, slide my right arm into the sleeve, maneuvered my left arm and shoulder into the other sleeve by laying my body down and doing a rolling type motion, much like how my dog looks when he’s rolling in something nasty.  I felt like a champion.  Once I got into the car I sat for 5 minutes sipping water willing myself not to throw up before I drove home (which also proved to be quite the feat).

It is now Friday and I can finally lift my arms up comfortably to type, drive, itch my nose, eat, drink and everything else you do with your arms.  This may sound totally idiotic, but you use your arms to do EVERYTHING!  EV-RY-THING!

My Coke Addiction

Hello, 

My name is Tami, and I'm a recovering Diet Coke Addict.

I love McDonald’s Diet Coke, it's my favorite.  You can Google why McDonald’s Diet Coke is better than everyone else’s… it’s true.  Other people agree and McDonald’s gives the middle finger to any other restaurant that wants to sell it.  I love it so much that I have even stopped at subway across the street to get food, and then went across the street through the McD’s drive-thru just to get a large Diet Coke. 

Anyway, I've been taking small steps towards giving up Diet Coke altogether.   I actually had one at lunch today but otherwise can’t remember the last time I drank one.  I feel like crap after drinking it today so I was compelled to write this blog.

I started noticing after lunch, maybe around 1:30-2:00,  I would feel SO tired at my desk.  I would run to the soda machine to get a Diet Pepsi (bleh, not the same… but it’s all they have) and about an hour later I would feel another rush of pure exhaustion.  I mean, I was fighting to barely keep my eyes open.  Eventually I traced it back to the days that I go out for lunch and have a Diet Coke/Pepsi with my meal, and then I proceed to make it worse by having an afternoon soda to get more caffeine in my body because God knows I shouldn’t have coffee at 2:00 in the afternoon…. That’s just crazy.  Right?  Well not as crazy as drinking soda is, it turns out.  Usually, any afternoon dips in energy happen around 3:00ish and can be rectified by a little snack, but not the afternoons after I drink diet soda.  

Not only does Diet Coke make me tired, but I also have noticed that I get hives!  I get so itchy! I take Zyrtec everyday because I always have allergies.  Not always in the form of a runny nose/eyes, but usually in itchy skin/minor hives.  When I drink a Diet Coke, the response is almost immediate.  Again, I always assumed it was because I forgot to take my allergy medicine, and never thought it could be a reaction from Diet Coke but see #5 below!

I googled “Why does Diet Coke make me so tired?” and I got a plethora of results.  I’m not the only one!  There are some really gross facts out there.  Diet Coke can really wreak havoc on your body and you think by drinking “diet” you’re doing yourself a favor.  It’s been about a year that I’ve been trying to scale back since I always knew it wasn’t good for you… but now that I’m reading how BAD it is, I’ve kicked that habit breaking into high gear.  I don’t buy it at work, I don’t bring it along on road trips(maybe THAT’S why I always get so sleepy when I drive for more than an hour!) I’ve never really bought it to have at home, but I sure am putting it on my “do not buy list” now!  I’ve started ordering water with lemon anytime I go to dinner, so I could say I’m on a path to being completely Diet Coke free, but I find myself still craving it every now and then.  Today was one of those days, but I regret it.  Not worth it!  Now I just have to figure out what to order at a bar…  Bacardi Limon and Diet Coke was always my go to drink.  

Here are my top 10 Gross Diet Coke Facts:

1.)    It messes up your metabolism.  While a link to whether diet soda and metabolism is attributed to an ingredient in diet cola or the drinker’s eating habits is unclear, a study shows that even just one diet soda a day is linked to a 34% higher risk of metabolic syndrome.

2.)    It’s bad for your kidneys.  In an 11-year-long Harvard Medical School study of more than 3,000 women, researchers found that diet cola is associated with a two-fold increased risk for kidney decline.  Kidney decline wasn’t associated with sugar-sweetened sodas, and they suspect that the diet sweeteners in the diet colas are responsible.

3.)    Increases risk of being overweight.  A study at the University of Texas Health Science Center found that the more diet sodas a person drank, the greater their risk of becoming overweight.  Drinking just 2 or more cans a day increased waistlines by 500%!!  Artificial sweeteners can disrupt the body’s natural ability to regulate calorie intake making you more likely to overeat.  Your body is tricked into thinking it’s eating sugar and cravings increase.  When waist circumference/belly fat increases, so does the risk of heart disease and diabetes. 

4.)    Cell Damage.  Nearly all diet sodas contain sodium benzoate and/or potassium benzoate.  These are “mold inhibitors” that have the ability to cause severe damage to DNA in the mitochondria to the point where they totally inactivate it.  The preservative has been linked to hives, asthma, and other allergic conditions-which I’ve actually suffered from!

5.)    Makes you moody.  As a girl, I don’t need help in this area… Aspartame in Diet Coke can really mess with those who have anxiety, depression, and bipolar disorder.  Aspartame is also on the EPA list of potentially dangerous chemicals contributing to neurotoxicity, right under arsenic.  EW.

6.)    It messes with your skin.  Soda lowers your pH levels, which can cause acne and negatively affect your complexion.  We need a high level of alkalinity for our bodies to be healthy and for our complexion to be glowy and radiant.  You want to be radiant?  Ditch the soda.  (I hope it’s that easy!)

7.)    Awful Hangovers.  Cocktails made with diet soda get you drunker, faster because sugar-free mixers allow liquor to enter your bloodstream much quicker than those with sugar, according to a study done by the Royal Adelaide Hospital in Australia.

8.)    Rotting Teeth.  Soda is very acidic.  Wanna know how acidic?  It has a pH of 3.2, Water is 7 (neutral) and battery acid is 1.  This acid dissolves enamel.  Soda drinkers have far greater decay, more missing teeth, and more fillings.

9.)    Reproductive Issues linked to cans.  Soft drink cans are coated with BPA, bisphenol A, an endocrine distruptor which has been linked to everything from heart disease to obesity to reproductive problems. 

10.)  Cancer.  Two contaminants in the caramel coloring used in colas, 2-mthylimidazole and 4-mthylimidazole have been found to cause cancer in animals.  This caramel coloring is purely cosmetic and is un-necessary.  According to California’s strict Prop 65 list of chemicals known to cause cancer, just 16 micrograms per person per day of 4-mthylimidazole is enough to pose a cancer threat and most colas contain 200 micrograms per 20 ounces.  Yikes.

Not cool.  I love the taste, but I don't love what it does to my body.  Takes the fizz out of drinking Diet Coke, doesn't it?  Pah ha!  See what I did there?

1st training session

Well I'm alive and only a little bit sore after my first personal training session!  

Our first session was all body weight exercises.  No weight room...yet.  Rob says that'll come on our 2nd or 3rd session.  

I thought I'd share what exercises he had me do in the 30 minute session we did.  I was dripping with sweat, literally.  I was staring at a little puddle on the mat growing from the sweat dripping off my nose as I was doing planks.  True story.  It was sick.  I spilled my water just so people wouldn't think all that water was my sweat.  That's a lie.  I spilled my water because I'm a clutz.  I just got lucky that it helped camouflage my sweat puddle.

Anyway....  this is what we did:

Wall-Ball Squats with hold:  Stability ball between you and the wall about in the middle-ish of your back.  Feet about shoulder width apart, squat 10 times with top of your thighs at a 90 degree angle.  On your 10^th rep, hold the squat for 30 seconds with arms extended in front of you. (For an extra challenge while you’re holding the squat, hold hands out in front of you, palms together thumbs up.  Have a partner push left on your hands as you resist and push right, then switch as you push left and they push right.  Then rotate hands and have them push up/down as you push down/up.)

Do 3 sets.

Push-up followed by plank:  Fingers pointed forward, hands wider than shoulder width, lower all the way down until chest touches floor and raise back up. (You can do the push-ups on your knees to start, and then do push-ups on your toes once you’re stronger.)  10 push-ups followed by a 30 second plank (elbows bent, forearms on mat, body flat/straight).

3 sets

*Alternate the following two exercises do back to back.  1 complete set of bridges, and then 1 complete set of hydrants on left leg, 1 set of hydrants on right leg and then start over.  Do this rotation for 3 total sets.

A.      One leg Stability Ball bridges:  Roll out so shoulders are on ball keeping your body flat and knees bent at right angle.  Raise one leg to be parallel to floor, hold it up as you dip your butt down and bridge back up again.  It’s ok to touch your hands to the floor for extra balance, just don’t cheat by “aiding” your core and butt.  Dip 5-10 times (or as many as you can) on one leg.  That’s one set.  Take a breath and do 2 more sets on the same leg.  Once you’ve done 3 sets on the same leg, switch legs and do 3 sets.  It’s important to “burn out” one side at a time-it’s more effective that way.

3 sets left leg, then 3 sets right leg.

B.      Hydrants with hold: Get on hands and knees and with knee still bent, lift to the side and return 10 times.  After 10 reps, kick leg straight out to the side (like the picture on the right) and hold for 5 seconds.  This is 1 full set.  Do 3 sets on one side, and then 3 sets on the other.

3 sets left leg, then 3 sets right leg.

Triceps Push-up followed by side plank: Lay on right side, knees slightly bent.  Hug right arm around either your opposite shoulder or your waist so you aren’t encouraged to cheat, and plant your left palm firmly on the mat and push to raise your body off the mat while straightening your left arm.  Your hips or feet shouldn’t rise up.  You should feel the burn in your left triceps.  Do 10 reps on your right side and then follow each set with a right side plank and hold for at least 10 seconds… try for 30!

Once you’ve done 3 sets of each on your right side, flip over and do 3 sets on your left.

The reason he had me do one side of my body at a time is because he wants to burn out once side of muscles at a time with each exercise.  I guess it's more effective that way, I dunno, I'm not the expert... I just do what I'm told.  :)  One side gets totally exhausted before you move on to the next.  This makes sense, but it wasn't what I had always done.  I've always done left, right, left, right to give myself a slight break in between.  If you're truly trying to build up lean muscle tissue and rev up your metabolism you need to be taxing your muscles in order for them to start the repair and build process to give you more muscle.