Why I love recovery week!

In our everyday lives we get so busy and stressed day to day that exercise, something that is supposed to help us destress, actually becomes a stressor.  Ugh!  How does that even work?  Our bodies require to repair in order to get stronger and perform the tasks we are asked to do on a regular basis.  If you are at the point where soreness just takes over and it becomes and everyday thing, you may be experiencing burnout.  At the studio here I have now scheduled a recovery week into our program every 10 weeks.  Only because no one will rest until I tell them to but the most important part of recovery is “active” rest.  This is where you still move, but at a lower intensity than what you are used to.  This is a great time to take a few yoga classes, get a massage, and re-evaluate what you are eating.

This time frame allows me to breathe and not stress about working hard in all of your workout sessions.  Just enjoy the moment and move.  It allows you to take a look at your diet and realize what you are missing as well as what food you are eating that is not benefiting you.  When I detox, I take out all animal products, gluten, sugar, alcohol, and coffee.  This allows my body to reset and I can get back to the basics of what I need to be healthy.  So don’t forget about this important time frame.  You deserve it!


Motivation Monday

So I got out for a run on Saturday and it was terrible.  I had no endurance to keep going so I ended up doing sprints the second half so my time wasn’t terrible.  What caused that?  It could have been the fact I hadn’t run more than once a week the last few weeks.  I have a race coming up in March so I have to get going with my running again.  Even though I have still been exercising it is still important that I train for what I am doing.  So whatever your goal is, make sure you are participating in “sport specific training”.  Also, my diet was not as regimented on Saturday as it usually is so this has a direct effect (especially in endurance events).  Exercise is a great excuse to eat healthy.  If you want to get through your workout better, make sure you nutrition supports your activities.  Don’t eat too much before your workouts and make sure you have some quick absorbing carbs prior (I like an orange or banana about 30-60 minutes before my workout).

Happy Monday!  Have a great workout today.


Motivation Monday

What’s your reason for wanting to exercise and eat a healthy diet?  In boot camp this past Friday I went around the class and ask each participant why they were there.  Most were to look good, lose weight, or to feel better.  All valid reasons but are they big enough to conquer your excuses and not quit?  Some like the idea of feeling better and losing weight but never take that action to get there.  Now those in my boot camp obviously were taking action towards their goal because they were there.  CONTINUOUS action separates success and failure.

“Success seems to be connected with action.  Successful people keep moving, they may make mistakes but they don’t quit.”  Conrad Hilton

When you set a goal, you may take that first step and things will go smoothly for a while until you hit that first bump.  At that moment do you quit or do you pick yourself up and keep going?  We all hit those roadblocks.  If you really want to achieve your goals make it a promise to yourself that you won’t quit when the times get tough.  KEEP MOVING FORWARD.

Happy Monday!


Winter blues..

Winter is one of the most unmotivated seasons every year for so many reasons.  Did you ever feel like you were in this funk and wonder what the heck can you do to push out?  It happens so much during this time of year.  The holidays kick if off with family in town, traveling, and indulgent foods that throw a wrench in your meal-planning.  When you are not eating right, you will not be motivated to exercise so that gets out of control.  Also, it gets cold and you don’t want to get out of bed.  The flu is also going around!  I myself came down with a head cold starting last Tuesday and finally breaking yesterday.  I had no energy and could not breathe.  In those instances make sure to listen to your body and get the appropriate amount of rest to help you bounce back sooner.  When you start to exercise, start back slowly and don’t get frustrated when little things seem difficult.  It may take you a few weeks to get back to the intensity you were before.  The important thing is that you return as soon as you can.  The longer you wait the harder it will be to return.  Remember you are creating a lifestyle so it has to be part of who you are (not when you just feel like it).  So if you feel like that funk has hit you hard, get back up, start slow, and pull yourself out to get that momentum rolling again.  Your health is that important to you, you got this!

Happy Monday!



“I didn’t come this far, only to come this far.”

Motivation Monday!

What get’s you up in the morning?  What keeps you exercising on a daily basis? Do you exercise daily?  If you don’t then you probably don’t have a “why” big enough to propel you forward.  There has to be a reason that’s going to stay in your mind during the times when things get uncomfortable.  Make sure you have a schedule too.  Write down what you plan on doing and when you plan on doing it.  Give yourself a goal of 6-8 weeks and once you stay consistent long enough to see your results…boom!  There is your motivation to keep going.  Results are fuel to the fire, but we have to stay consistent long enough to start seeing them.  Through diet and exercise.    See you in the gym!

Happy Monday!

How to create your goals so you’ll stick to them…

As you scroll through facebook on the first week of January you watch as everyone is picking themselves back up after the holiday splurges and rejoining the gym or nutrition program.  This has become standard in our fitness industry.  Everyone knows that January is the best month for new memberships because of this widespread motivational wind that takes a hold of everyone and blows them into the gym again.  According to a recent study, there are about 40% of Americans who make a resolution for the new year.  Only 8% of those actually stick to them.  Why is it so hard?  Why can’t you just make a decision and stick to it?  It all comes down to the “Power of Now”.  When we make our resolutions we are excited to know that our ultimate goal will be achieved.  Starting to work on this goal is simple.  We take the first step and join the gym or start reading that book we have bee putting off reading (whatever your goal is).  What follows after those first couple weeks is where it gets ugly.  Self satisfaction kicks in and sitting on the couch after a long days work and watching our favorite TV show seems more “comfortable” at the moment.  Or those donuts on the counter at work look so amazing you have to have one.  It’s immediate satisfaction that derails our efforts.  It takes this deep motivation, in the present moment, to counterbalance all the present-moment factors that would make people recoil from it.

*Keeping a daily journal helps keep your eye on the prize and your motivation level is renewed each day

*Write out your goal and a plan to get there so you have a blueprint of how it will be achieved.

*Celebrate small victories along the way

*Bring a friend, having a community of those with similar goals will help keep you accountable

* Don’t get too crazy, don’t make a goal too aggressive that you get frustrated trying to live up to it.   Remember it is about getting better, small steps are easier to achieve and before you realize it, you will have hit your large goals.

*When you feel that temptation to bring in your old habits, STOP and ask yourself what you are doing and realize how important it is to you to break those bad habits.  Every time you fight those urges it will get easier and easier to stay on track.  Stick with it!

Happy New Year!



The Power of Books!

In our 25 days of fitness today is day 9.  My tip for the day is read a book.  Why?  There is no better way to change your thinking than to read a good motivational inspiring book.  I just finished a book called Mind Gym yesterday by Gary Mack and David Casstevens.  It was all about  going into the mind of an athlete from the perspective of a sports psychologist.  It talked about how this psychologist would look at certain situations of athletes and dissected how they think and how he was able to chage their mindset to translate into performing better in their sport.  Our minds are a powerful thing and if we don’t work on controlling our thoughts it will travel into our everyday life and effect actions.  This is why I love reading books.  It helps me develop as a business owner as well as keeping my mind positive to help others in their fitness journey AND keep up with my own.  Whatever your goal is, whatever you may struggle with in your journey, find a good book to educate you and maybe just to renew your mind.  The most successful people in the world read a lot of books.  Try it and see what it does to your mind 😉

Rest Days

When you start or change any exercise program, make sure to schedule in your rest and recovery days.  I always tell my clients to listen to their bodies on a daily basis.  Sometimes you may work so hard that you forget to figure this in.  For any goal that you have, your recovery days are just as important.  Depending on how long you have been exercising and your frequency will determine how much time you need to recover.  During your programs it is a good thing to take every 3rd day off as a general rule.  You can even schedule in active recovery weeks every 3 weeks.  This would just be yoga, light runs, or just light workouts where you are still moving but not pushing yourself.  Every 3 months it is ok to take a week off to give your body some quality rest time.  If you have any of the symptoms below, it may be time to take a breather:

  1.  prolonged muscle soreness
  2. lack of motivation
  3. lack of concentration
  4. tired all the time
  5. inability to challenge yourself in your workouts
  6. Unexplained weight gain

Make sure that you are also getting an adequate amount of sleep every night.  There is no cut and dry amount of time for everyone in general, but if you find yourself exhausted mid afternoon everyday you may need more sleep.

Keep this balance in your routine and you will be able to enjoy your workouts so much more!

Happy Monday


Strategy for fat burn

When you think of burning fat, you think of what?  Cardio?  Weight training?  Cutting carbs? Did you know that up to 30 minutes of exercise will use glucose (carbohydrates) as the primary energy source?  When our body is depleted of these stores it will convert fat for energy.  This process however requires a lot of oxygen from the muscles so you cannot move at a fast rate using stored fat.  There are two ways you can target your body fat during your workouts.  Exercise at a slow rate for longer than 30 minutes (60-120 minutes) or you can engage in a HIIT (high intensity interval training) regimen which depletes these stores and will cause an after burn affect (continuous calorie burn up to 72 hours after you have completed your workout.

Also, remember to limit your carbohydrate intake to target this stored fat.  If you keep eating carbohydrates, your body will just use this for energy and never reach the body fat stores.  When you do eat carbs make sure they are nutrient dense (whole grains and fruits).   I recommend my clients to limit their carbohydrate consumption to 2 servings per day when they are trying to lose bodyfat (healthy carbohydrates).  The rest of your diet should be protein and vegetables.  Ideally vegetables should be a majority of your diet.  This is the mistake most people make.

Exercise daily to keep your metabolism high and your calorie burn will be increased tremendously.