Get Back On The Wagon

December 26, 2012 By

Look Familiar????

Did you fall off the wagon during the Holidays? Well, the best way to get back on is to take a step TOWARDS it. Take the first step to being fully back on the wagon by adopting the Nike Slogan – “Just Do It”. Thinking, wishing, talking and dreaming will get you no where – ACTIONS WILL!!! Make one small step every day. Pack a healthy lunch instead of going to the drive thru, do body weight exercises like lunges, squats, pushups and planks during the commercials when you watch tv, or swap out healthier versions of your favorite foods.

There is still time to start your 2012 New Years Resolution. Get started NOW and you will already be ahead of the game in 2013!

Not sure where to start? Here is a great workout that can be done at home or in the gym – no equipment required!

10 pushups on knees (advanced – on toes)
15 jumping jacks (advanced – burpees)
20 lunges (10 on each leg)
25 squats (advanced – jump squats)
30 mountain climbers
Plank – hold for 30 to 60 seconds

Beginner: do 1-2 times (YAY FOR YOU!!!)
Moderate to Advanced: Repeat 3-5 times

Filed Under: Exercises, General, Motivation Tagged With: , , , , , , , ,

The Top 10 FITmas Gifts in 2011

November 29, 2011 By

Looking for that perfect gift for the fitness fanatic in your life? Look no further. Here are my recommendations for the best fitness gift of the 2011. I use these ALL of these products and I highly recommend them to anyone looking for a great gift for a loved one or yourself.

TRX SUSPENSION TRAINER

$199.95 If you’re looking for the ULTIMATE gift to give someone, this would be it. The TRX system is great for the traveling fitness freak, an outdoor enthusiast or the average Joe who doesn’t have much space to work out. Hook the TRX up to a tree, pole or sturdy beam in your house and your set for a great workout using just your body weight. Great for all fitness levels. Use code TRXGIVE when checking out and get FREE SHIPPING and 20% off.

BOSU TRAINER

$49.95-$109 Do you BOSU? You should. The BOSU is an amazing functional tool to help improve your balance, strength, agility and speed. Can be used flat side up or flat side down. The BOSU takes exercises like lunges, pushups and planks to a whole other level.

 

 

GYMBOSS

$19.99 The Gymboss interval timer will give your workout the discipline and structure necessary to take your workout to the next level. This easy to use timer will allow you to stay on track during your workouts by eliminating the pesky issue of checking the time during your intervals. Just set it, forget it put all of your focus on the workout to get the best results possible!

 

 

2 LB. WEIGHTED GLOVES WITH REMOVABLE WEIGHTS

$17.99 These adjustable gloves can be used for strength training, boxercise, walking. Removable 1 lb weight packets allow the gloves to go from 0-2 lbs. I love these gloves because there have been so many times when I am in between weights and these allow me to make small weight increases.

10 LB MAX-VEST

$44.99 I’m a sucker for the Cathe products and this vest is awesome. It adds just enough weight to fry my legs during my plyo workouts. I love doing walking lunges when wearing this vest.

 

THE PERFECT PUSHUP

$39.95 Don’t knock it until you try it! When a client of mine suggested I add it into my chest routine, I laughed at him. I am not one to try “infomercial” products because they are usually cheesy and junk. But I tried it and it took my pushup to a whole new level – it added depth and rotation into a normal pushup while keeping me in perfect form with less strain on my wrists.

 

 

THE ULTIMATE WORKOUT LOG

$12.95 This 24 week workout journal allows you to log your cardio and strength workouts. Every page has a motivational saying and gives you fitness information and facts that can help you reach your personal goals.

 

 

 

FITBOOK JOURNAL

$22.95 A personalized, flexible, and functional fitness/nutrition journal that offers a unique 12-week system to plan for success, track your progress, and reach your goals. At just 5.5″, the fitbook is portable – but durable enough to endure being toted around. The fitbook is small in size, but packs a punch in utility with durable plastic coil, an elastic strap to mark your place, a handy slot in the back to stash your gym card, and includes a pint-size pen.

 

FITNESS TO GO GEAR

$20-$40 Look cute and fit while sporting the Fitness To Go Apparel. Jackets, short sleeve sweat wicking tees and tank tops in lots of fun colors. Also, stay hydrated while drinking out of your Fitness To Go water bottle.

 

 

 

FITNESS TO GO GIFT CERTIFICATES

$10-UNLIMITED Give the gift of health this year. Purchase Gift Certificates that can be used for any Fitness To Go Service. Classes, Training, Equipment Orientation, Custom/Private Bootcamps, Program Design – you name it, Fitness To Go can help you get in the best shape of your life in 2012!

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Get SMART and Reach Your Goals

January 3, 2011 By

Did you get off track over the Holidays and you’re not sure how to get back “on”? Do you have goals you want to reach in 2011, but you’re not sure how to? Try the 2011 SMART PLAN! With the 2011 Smart Plan, you’ll learn how to create your goals and how to stay on track until you reach them.

Specific

Measuarble

Attainable

Realistic

Timely

PLAN

Specific: Be specific with your goals. Don’t just plan to run a marathon or lose 50 pounds. Instead make it a specific goals like, “I will run the Twin Cities Marathon this fall” or I will lose 50 pounds by September 1st. Being specific makes the goal “real” because you have a specific thing you are striving for.

Measurable: Make your goal measurable! If your goal is to lose a certain amount of weight by a certain date, determine how much weight you’d have to lose per month to reach that goal. This creates smaller goals out of a larger one. Sometimes the big picture can feel so far away, but meeting the smaller goals will keep you motivated to reach the ultimate one!

Attainable & Realisitic: Make sure your goal is attainable. Losing 50 pounds in one month is NOT ATTAINABLE OR REALISTIC! No matter what you see on the Biggest Loser, no person living in the real world can lose weight that fast in a healthy way. Just like you can’t go from no activity to running a marathon in 1 month. Make sure your goal is one that you can attain. Setting goals that are not realistic is only setting yourself up for failure and a huge let down.

Timley: Set a time frame of when you’d like to reach your goal. If you don’t set a time frame of when you’d like to reach your goal, then the commitment is too vague and you might play the “I’ve still got time” game. You can also break down the large time frame into smaller ones to help you stay motivated and moving forward. If you are looking to run longer distances, plan to run “X” miles one week and add on a half mile the next week, and then another half mile the next week until you are you to the distance you want to run.


PLAN: Plan for slip ups and temptations. We live in the real world and in the real world NO ONE is perfect. You will reach a point during your journey where someone says “Come on…just one piece of cake”. You may feel tempted, but do you know what you’ll do in that situation if you really don’t want to eat that cake. Or, if you do eat the cake, are you prepared for the possibility of eating another, and another, and another? Plan for this so you can be ready if you find yourself in this situation and how you will stay on or get back on track.

Filed Under: Motivation, Uncategorized Tagged With: , , , , , , , , , , , , , , , ,

Get A Head Start on 2011

December 1, 2010 By

It’s almost New Year’s Eve and we all know what that means: New Year’s Resolutions. This IS the year you are going to make changes and stick to your resolutions. New Year, New Goals, New You – right? It can be if you have the right plan. Here are 10 tips to help you create and reach your goals for the New Year.

1. Set resolutions that are realistic and based on your personal history. Learn from your failures. If you want to exercise five days a week and you haven’t done it in the past, try to do something that you are positive you will and can do. Start with exercising twice a week. And go from there.

2. Set “in between goals”. You might want to lose 50 pounds or get a 6 pack, but it won’t happen overnight. Set your sights on small goals that will lead you to the big goal. Completing the small goals will keep you motivated and excited to reach the ultimate goal.

3. Evaluate whether or not you have the skills to attain your resolution. If you want to start a strength-training program but have never lifted a weight or been inside a gym, there’s a good chance you’ll get intimidated or confused and give up. If you’re not sure how to reach your goal, get help.  Ask a friend for advice, seek a pro or hire a personal trainer.

4. Write down your resolution and your plan. Be clear on what your goal is, how you plan to reach it and what you will do if you slip up. A well laid out plan will help to ensure success.

5. Keep track of your progress. For example, if you write down each workout, in time you can look back at past workouts and see the gains you’ve made.

6. Be positive. If you say you can, you can! The way you talk to yourself really affects your ability to attain your goals. If you slip up, don’t beat yourself up about it. You’re human! Acknowledge it, figure out why you slipped up and remember what happened so you will be ready for the next time.

7. Lose the excuses. Excuses are just reasons that you create because you are too scared to move forward. Don’t let excuses and fear keep you from your goals.

8. Get support. Reach out to your family, friends or a group of people who share the same goal and who can encourage you and help you through difficult times.

9. Use common sense. Avoid tempting situations that my cause you to make poor choices. If your downfall is ice cream, then don’t walk into the ice cream shop.

10. Be prepared! If you plan to go to the gym after work, have your bag packed & ready to go the night before. If you want to eat better, make enough healthy foods to last you all week. Put them in clear containers in the fridge for easy to grab meals.

Filed Under: General, Motivation Tagged With: , , , , , , , , , , , , , ,

‘Tis The Season! Goblins, Gobblers, Gatherings & the Gift of a Spare Tire.

October 28, 2010 By

As we enter the holiday season, many of us stress out about gaining excess weight. With all of the delicious meals & family gatherings filled with baked goods, how could one not be tempted? There are many ways to stay on track & even improve your fitness level before the New Year rolls around. This year let’s try to do things a little differently…No more punching extra holes in your belt, refuse to buy yet another pair of stretchy waisted pants to help with post-meal discomfort & win the battle of the bulge! If you’re looking to maintain or lose weight this Holiday Season, here’s a SMART PLAN you can refer to help you stay in shape & avoid the typical holiday weight gain.


Sweets

Meals

Alcohol & Agua

Rest

Training


Plan ahead

Light

Adjust your Attitude

Nutrition


Sweets: Sweets & treats are THE downfall of the Holiday Season. You can have them, but limit your sweets & treats to the actual holidays and days that being with “S”. Eat your sweets slowly & REALLY enjoy your treats. Savoring the flavors will cause you to slow down and be more conscious of what & how much you are eating. You can indulge, but remember to do so in MODERATION!

Meals: Eating 5-6 small meals a day instead of 2-3 large meals will help keep cravings and overeating at bay. Each meal should be between 200-300 calories and be rich in lean proteins, produce and whole grains.

Alcohol & Agua: Limit your alcohol consumption and increase your water intake. When drinking alcohol, try to make low-cal choices like wine or champagne and stay away from high calorie drinks like daiquiris. Also, drinking water or a low-cal non-alcoholic drink in between your alcoholic drinks will help reduce your calorie intake.

Rest: All of the running around we do during the Holidays can be exhausting. Make sure to get your 7-8 hours of sleep a night. Being rested will lead to you making better food and exercise choices and ensure you have the energy to keep up with all the holiday activities.

Training: Get in 30-60 minutes of exercise 3-5 times a week. Exercising doesn’t mean being a “slave” to the gym. You can make it fun – take the kids outside & go sledding, snow shoe on hiking trails, have an old fashion snowball fight. Whatever it is, just get yourself moving.


Plan Ahead: Schedule workouts in your day planner & treat them like you would any other important appointment. Make a grocery list of good food choices for healthy meals so you won’t be tempted to buy “whatever is easy & in a box” at the store. Having a plan in place will make it easier to stick to your goals. If you know you are going to a big Holiday party on weekend, then you can plan out healthy meals and a workout schedule for the week so you won’t feel guilty splurging a bit at the party.

Light: As the amount of daylight decreases, so can our moods. The combination of the cold weather & the lack of sunshine can cause you get the winter blahs and want to snuggle up on the couch with some junk food until spring. Get outside and exercise or open up the shades on sunny days to let the rays in to increase your mood.

Adjust Your Attitude: Stop thinking “It’s the Holidays, it’s ok to put on a few pounds” and start thinking about how you can look HOT FOR THE HOLIDAYS! You can stick to a healthy diet and moderate exercise program and still have fun. Eat healthy and exercise most days of the week and you can “cheat” without destroying your diet.

Nutrition: Make sure you are getting the right foods to keep your body healthy during the hectic Holiday Season. A diet full of colorful fruits and veggies, lean proteins and whole grains will give your body the nutrients that it needs to stave off sickness, give you energy for workouts and keep you up and running to all those Holiday Events.

Filed Under: General, Motivation Tagged With: , , , , , , , , , , , , , , , , , , , ,

Unwritten

May 10, 2010 By

As I was running my half marathon last week, the most amazing song popped up on my ipod just when I needed it the most. I don’t remember downloading the song much less putting it on my playlist. Just when I thought I couldn’t take another step, Natasha Bedingfield’s “Unwritten” started playing in my earbuds.

I am unwritten, can’t read my mind, I’m undefined
I’m just beginning, the pen’s in my hand, ending unplanned

Staring at the blank page before you
Open up the dirty window
Let the sun illuminate the words that you could not find

Reaching for something in the distance
So close you can almost taste it
Release your inhibitions
Feel the rain on your skin
No one else can feel it for you
Only you can let it in
No one else, no one else
Can speak the words on your lips
Drench yourself in words unspoken
Live your life with arms wide open
Today is where your book begins
The rest is still unwritten

 

As I listened to the song along mile 10, I realized that at that moment and time I was in the process of writing my own book. I was mid-chapter and it was up to me how I wanted the chapter to end. Up until this point I was enjoying my race – taking in the beautiful views, focusing on my breathing and feeling the ground under my feet. But then I hit a wall (which I would later realize was because I forgot to eat my energy gel). I was allowing the pain & exhaustion to take over my mind and I was pushing the fun of the experience out. Was that how I wanted to remember the story of my first 1/2 marathon? Not really – I wanted a great story to add to my book. How I finished this race was up to me. It was MY experience to have and no one could have it for me.

As the song ended, I took a deep breath and felt it fill up my lungs.  I was going to finish this race my way – strong and proud of myself. I felt it coming on…..my second wind. I picked up my pace, felt the sun on my back and put one foot in front of the other. With each step I was writing and MAN DID I WRITE AN AWESOME STORY!!! My chapter titled “Unwritten” ended with me crossing the finish line of my first half marathon feeling energized, strong and proud of the experience that I made and wrote for myself.


Filed Under: Motivation, Uncategorized Tagged With: , , , , , , , , , , , , ,

7 Rules to Keeping Your New Year's Resolutions

January 19, 2010 By

As the first few months of the New Year slip away, do you find your resolutions slipping away as well? Resolutions should be reasonably attainable so that you are setting yourself up for success rather than disappointment. Try focusing on small intermediate goals that will ultimately lead you to your primary goal. Do not expect to be perfect. Aim for a healthy lifestyle that you will feel comfortable sticking with.

1. TAKE SMALL STEPS:
Simply establishing the goal of leading a healthy lifestyle should make you feel good about yourself. To make that goal more attainable, come up with small goals you know you can meet each day to help keep yourself feeling positive. Accomplishing the smaller goals will leave you with a more immediate feeling of success. If your goals are too large, you may get caught up in them and feel disappointed when you do not see immediate results.

2. CHANGE FOR YOURSELF:
Any goals that you set should come from a sincere desire to change for yourself. Research has shown that negative feelings are a frequent cause of relapse in behavior-change programs, and resolutions that feel like punishment can cause negative feelings. All resolutions should be perceived as positive changes that will help you reach optimal health and well-being. Do not decide to change to please anyone other than yourself. Stick to your resolution by considering it a promise to yourself, not a test of your willpower.

3. BE CREATIVE:
Perhaps you can find ways to exercise while also accomplishing other goals. If weather permits, try walking to do errands that are in close proximity to your home or office. Maybe you need to spend more time with your family. Try walking with a family member or bringing your children along on bikes while you walk or jog.

4. BE REALISTIC:
Be sure that your plan of action is realistic. Plan to work out at times when it is convenient for you. If you are not a morning person, do not plan to work out early in the morning or you will just be setting yourself up for failure. Try to make things as easy as possible for yourself. Set your goals at reasonable heights so that you can reach them one by one without feeling overwhelmed. The only way your goal is going to become reality is if you believe in it and, most of all, if you believe in yourself.

5. BE POSITIVE:
If things like weather and illness will prevent you from sticking to your plan, make alternate plans for situations that you cannot avoid. Most importantly, do not let a missed day or two throw you completely off target. Instead, do your best to get back on track as quickly as possible, which should not be extremely difficult if you have set appropriate goals. It is easier to stick to your plan when you feel good about yourself. Try to find a new and healthy way to reward yourself when you meet your smaller goals.

6. BUILD A SUPPORT SYSTEM:
Get the support of your family, friends and co-workers. Let them know your goals and ask for their respect and support with your decision to live a healthier lifestyle. Remember that you are your best supporter.  Focus on positive self-talk. Congratulate yourself every time you take a step towards your goal. Be your own best cheerleader.

7. USE COMMON SENSE:
Avoid situations that put you in temptation’s path, in other words…if you’re on a diet, don’t go to the ice cream parlor.  Keep your gym bag packed and in the car so you don’t have to run home and get it.  You will be more likely to want to stay home once you get there.

Filed Under: General, Motivation Tagged With: , , , , , , , , , , , ,

10 in '10

January 18, 2010 By

Now that the Holidays are over and I’ve had some time to get back into the swing of things, I’m FINALLY ready to make my list of things to do in 2010. They are not really resolutions, but things I WILL accomplish in the new year. My 2010 Bucket list – minus the whole death thing, hopefully.

The 10 Things I WILL Accomplish in 2010:

1. Learn how to swim. I’ve tried a million times, but this year I will finally be floatie free in the pool. Not sure exactly how I will do this because every instructor I’ve had says I’m made of stone because I sink like a rock. I wonder if Dana Torres is available?

2. Run my FIRST half marathon. If all goes well, it will be March 7th in Florida – The Disney Princess Half Marathon. How cool is that? Running while Cinderella is cheering you on!

3. Learn the power “yes” and the freedom of “no”. If I keep saying yes to everything, I’ll have 2 truck loads of Girl Scout Cookies that I can’t eat, 20 stray dogs, a missing arm from “rasselin’ gators” and bright red hair.

4. Hunt a new animal. (Yes I am a hunter!) I’d love to shoot the cougar in my woods, but I’m pretty sure the DNR wouldn’t like that. Maybe I’ll try pheasant hunting, shoot a merriams or go “big” and hunt Elk or Moose.

5. Start teaching outdoor bootcamps this summer. I’ve never had a place to hold them, but now that my yard is finally landscaped I can hold them at my house.

6. Do my FIRST fitness/figure competition in September. My plan is to do the 2010 Natural Badger Classic. When I do that, I will have to accomplish goal #6 1/2 – Wear a bikini in public. I’ve NEVER done this, so I guess I’m jumping in feet first and doing it on stage. YIKES!!!

7. To make every negative a positive – no matter how difficult that may be.

8. To ask for help when I need it. I am a my own Super Hero, but even Superman has his Kryponite.

9. Have a bigger presence on the web. In 2009 I jumped right into the whole social networking thing with Twitter and Facebook, but I want to blog much more in 2010.

10. Do the Polar Plunge Twice in one winter. (ok I was going to have #10 be to quit swearing so much, but the Vikings are STILL in the Playoffs, so I’ll jump in a frozen lake instead)

Filed Under: General Tagged With: , , , , , , , , , ,
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