Be Stronger Than Your Excuses

I will not mention the weather because I don’t want to jinx it, so lets move on….

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The hardest part about starting a workout program is finding the motivation to do so. We all have excuses as to why exercise and eating well is not a part of our weekly routine, but the truth is, no excuse is good enough when it comes to taking care of our body.

If you have to wake up an hour early, do it. If you have to come home an hour late, do it. If you have to cook a bunch of chicken and chop up vegetables for the week on Sunday, DO IT!

See the pattern here?

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Stop allowing your mind to tell you that you can’t, because eventually, if you keep neglecting your health, you really will not be able to.

As soon as you begin to head down the path towards a balanced life, everything will suddenly feel lighter, both mentally and physically.

Start now. If not now, when?

Here are some tips that I recommend to clients who are struggling with finding a healthy balance.

Figure out what works for you and stick to it.

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Put yourself first. Everything else can wait an hour until you are finished.

Make your breakfast the night before so that it is ready in the fridge for the following day. Oatmeal, eggs, green protein smoothies, or fruit with nuts and yogurt are all great “grab and go” meals.

Use your Sunday as prep. Make a batch of proteins such as chicken, lean ground turkey, beans, or hard boiled eggs. Chop all of your vegetables and set them in Tupperware containers, along with a carb such as brown rice, sweet potatoes, or quinoa. All you have to do is pick what you want, pack it up, and go.

  • Make sure to also add a healthy fat to each meal, such as almonds, flaxseeds, coconut oil, avocado, or hummus.

Craving sweets? Grab a piece of fruit with a small handful of mixed nuts, make a cup of sweet tea, or drink a glass of water.

  • Try and figure out why your sweet tooth is acting up, and fix the problem right then. Ask yourself: Did I eat enough at lunch? Drink enough water? Have a healthy fat with my meal? If so, and your body really just wants a taste of the good stuff, snack on a small piece of dark chocolate.

Acknowledge that you are eating it, savor it, and move on.

Spice up your life. You do not need to add cream sauces, butter, or high sodium marinades to your food. Herbs and spices, lemon juice, and fresh tomato sauce can add an abundance of flavor to any dish.

Check the Online menu. Before you head out to dinner, look over the online menu so that you have time to figure out what you want to eat. Also, don’t be afraid to ask for a vegetable medley or salad in place of pasta, or to change the way your meal is prepared. Most restaurants are more than happy to accommodate you.

GREEN FLAG

Baked
Boiled
Broiled
Fresh
Grilled
Red sauce
Roasted
Seasoned
Steamed
Vinaigrette
Whole Wheat

RED FLAG

Au gratin
Basted
Battered
Hollandaise
“Bet you can’t finish it”
Bottomless
Breaded
Buttery / Buttered
Casserole
Cheesy
Country-style
Covered
Creamed / Creamy
Crispy
Crunchy
Escalloped
Fried / Deep fried
Giant
Loaded
Platter
Smothered
Stewed
Stroganoff
Stuffed
Value
Volcano
White Sauce”

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Your water bottle is your best friend. Always have it by your side.

  • Try adding lemon, cucumber, or orange slices for a refreshing boost of flavor, along with a cup of decaf tea throughout the day.

Always have a challenge in mind, and make it your mission to achieve it.

  • “I will run 1 extra minute today”. “I will try Yoga this weekend”. “I will perform a push up” “I will walk into the weight section with confidence, and bang out some bicep curls like the best of ‘em!”.

Pack your gym clothes for the next day in a bag by the front door, or lay them out so you can quickly get dressed and start your morning off right. Or…sleep in them!

Don’t think of exercise as a chore. It should be something that you enjoy because it makes you look and feel good. Figure out what type of exercise interests you, and use that as your starting point.

  • Incorporate cardio, strength training, and stretching into your routine, and if you are unsure about how to perform a certain movement, or how to work a piece of equipment, be sure to ask a trainer at your gym, or the class instructor. It is their JOB to help you.

If it feels too easy, it probably is.

  • If you don’t feel like you’re working out, then bump up the intensity. Don’t be afraid to sweat, or feel the burn when lifting weights. Those moments of discomfort are what change and challenge our body.

Realize that everyone is here for the same reason. The gym can be an intimidating place at first, but it’s important to realize that nobody is any better than another when it comes to exercise. Our goals may vary, but the fact that we are taking care of ourselves is what we all have in common.

All you need is yourself, and a little room. If you do not have a gym membership, use your living room as your workout area and your body as resistance. Push ups, squats, jumping jacks and mountain climbers are all challenging movements that target a large group of muscles and speed up the metabolism.

Remember why you are doing this. Whether it is for weight loss, muscle tone, lowering cholesterol, or stress management, remember why you are taking the time to workout and eat well. As the weeks pass, you will no longer need the reminder. It will become a part of your life that will continue to benefit you in more ways than one.

A healthy body is a happy body. Take care of yourself because no one else will. You are your own worst enemy, and best friend all in one. Become one with yourself, listen to your body, and begin to feel amazing.

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Peas and Crayons

You’re Hot then You’re Cold

Look what came in the mail yesterday Smile

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I still have a bag of Chocolate left, but I had some credits that I needed to use on OpenSky, so I figured I’d buy some Vanilla.

It tastes better in certain recipes such as pina colada smoothies, warm vanilla protein oats, juicing, or protein pancakes.

  • 1/4 cup eggwhites
  • 1 scoop protein powder
  • 2 Tbsp almond milk (or skim)
  • 1 Tbsp ground flax
  • 1/2 mashed banana
  • cinnamon.

Since it’s such a rainy, clammy morning, I craved a smoothie for breakfast.

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  • 1 scoop Sunwarrior Vanilla
  • 1 big handful of raw spinach
  • 1/2 frozen banana
  • 1/2 cup frozen mixed berries
  • 1 Tbsp ground flax
  • water and ice
  • 1/2 cup Kashi sprinkled on top

And of course, some black coffee with Stevia.

Quite the hot and cold breakfast I’ve got going on here.

Today’s Workout

10 minute warm up: Stair Climber

  • 3 sets Bicep Curls: 10 half way up, 10 mid-point to shoulder, 10 complete curls
  • 3 sets of 12 Hammer Curls
  • 3 sets of 8 (per side) Walking Plank
  • 3 sets of 15 Tricep Kickbacks
  • 3 sets 15 Overhead Tricep Extension
  • 3 sets of 10 Diamond Tricep Push ups

Cardio: 20 minute HIIT on the Treadmill

  • 20 second fast jog
  • 40 second sprint
  • 2 min recovery

Abs: Two, 1 minute Planks

Stretch

Post Workout snack

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  • Greek Yogurt
  • 1/2 cup cooked brown rice
  • blueberries and cinnamon

Such a good combo

So..I’ve been feeling very thankful lately; Thankful for my health, my family, my friends, and everyday experiences that I sometimes take for granted.

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When we focus so much on the negatives in our life, we tend to miss all of the positives surrounding us.

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If you find yourself dwelling on a certain situation today, twist it into a positive and try to make it into something good.

Remember that there is always a light at the end of a tunnel, a lesson learned through failure, it could always be worse, and with every bad, comes a good.

Have a good day xoxo

Don’t Dream Your Life. Live Your Dreams

I love starting and ending my day with Yogi Tea messages.

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And my favorite time of day is early morning, just as the sun begins to rise.

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I love quick and easy meals

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canned wild Alaskan salmon, roasted asparagus and carrots, sweet potato with coconut oil on a bed mixed spinach and kale

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turkey meatloaf muffins

But I’ll take dining out over cooking, any day of the week

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I love circuit training, and seeing what my body is capable of.

Go through the list 5x, resting as you need to.

  • 20 Squats
  • 20 Reverse Lunges (per leg)
  • 20 Plié Squats
  • 20 Curtsey Lunges (per leg)
  • 20 Frog leaps (jumping feet to outside of hands while in plank)

Your welcome, legs Smile.

And foam rolling my muscles, though it sometimes hurts more than the workout itself.

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I love Farmer’s Markets and Country Stores

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And I get oddly excited about staying at hotels, inns and cozy cabins.

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I’ll try almost anything once

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And sometimes, I fall in love with the adventure

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What’s life without learning what you love? What your passions are, and how much strength lives within you?

What is life without a good story to tell. A story that people want to read.

The story of your life. The biography of you.

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Do something worth reading. 

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