Are You There Yet???

We're heading into March and if getting healthier was your New Year's resolution then your exercise routine should now be a habit.  You should be confident in the fitness program you're undertaking and feeling pretty good about what you've been able to do.  Right??  You feel better, you look better, you are better.  Right??

Unfortunately,  if you're like most people, that habit was never quite established!  You fell off the wagon of health.  And if you don't get up it will run you over...

If that has happened to you, then take this tip and start that fitness journey to a healthier way of  life (it's never too late to start), and you can make it happen.

Tip:

For the next three months exercise (with intent) a minimum of three to four times a week.  Schedule it in your calendar either weekly or monthly. 

• Being consistent with your workout time and days will benefit you greatly.  Exercise every other day,  pick which ever days work best for you.  By keeping the same days you create structure in your week which encourages not only consistency but tells your brain to get it done.  
• The same approach works for the time you decide to exercise.  Pick a time that works for you, put it in your calendar, and keep it a priority.  Tell yourself that is your appointment for "healthy" and skipping it is not an option!  Believing you don't have the time is an excuse, you have the power to "make" the time for yourself.

If you stick with this routine long enough to give yourself a chance to succeed, not only will you feel better and look better, but you will have developed a healthy productive "habit" which you won't be eager or willing to give up anytime soon!  The more you exercise the better and stronger you get and the more you'll stick with it.  Think, "If you give a mouse a cookie...."

And, as you continue to train and get stronger you will naturally begin to eat healthier.  Seriously.

Also, keep in mind that consistency is the key to success in the world of fitness.  But realize if you miss a day or two that doesn't mean you stop.  You pick up and continue the journey, always moving forward.

Need a tip for accountability?

• Hire a trainer
• Join a boot camp
• Check out smaller gyms or personal training studios who cater to individuals and "care" about your success!  

You can do it.  Go get it done.

How Kettlebell Swings Helped Me Do A Pull-Up

I'm a kettlebell enthusiast.  The kettlebell swing is probably my all time favorite exercise.  There's so many ways to swing the kettlebell and challenge yourself.  You could go light, you could go heavy (you could do both!), you could swing for reps, swing for time, one hand, two hands, alternate hands, ladders, it's really endless!! It's such a unique movement that leaves me feeling totally invigorated and spent all at the same time!!  My favorite workout is the 15 sec work, 15 sec rest interval. I absolutely love the cardio challenge and grip challenge!   Whenever I finish that workout I feel simply amazing!  And I got really good at it....

The more you swing the better you get, and I found that out during the 10,000 swing challenge I completed in January.  My swing and I became one.  I started the challenge knowing I would swing with purpose and not swing just to swing.  I made a plan and I stuck with it.  I challenged myself with different programs and progressed to heavier bells while getting stronger and more in tune with my body.  And I did get stronger....

I hit a personal best.  I also got something I did not expect.  Like I said, the 15 sec work, 15 sec rest workout has always been a favorite, I line up the 16K, 20K and 24K and stay one minute at each bell before moving to the next.  I complete 10 swings every 15 seconds so I get 20 swings per minute on each bell.  I usually would spend about 15 minutes on this swing interval, going down the line, which is a pretty darn good workout!  During this challenge I was able to progress myself to 30 minutes! That's 600 swings on a 15/15 work/rest! I also experienced an inspiring "kettlebell high" during that 30 minutes, where my swing was perfect, effortless and I felt I could go on forever!  But, I stopped at 600 for fear of overtraining since I was in the middle of the 10,000 swing challenge!!

I think what amazed me even more was something I didn't expect which is directly related to my swings.  Before the 10,000 swing challenge I could not do a single pull-up.  And sure, I kept consistent with kettlebell classes twice a week throughout this and we would practice pull-ups in some of those classes,  but mine were always assisted pull-ups.  It wasn't until I finished the challenge that I was able to complete my first un-assisted pull-up!  I was not swinging with that in mind, in fact, I didn't even consider it.  What I realized is that as I swing the bell I actively engage my lats to "pull" the bell down between my legs and as I swing up, of course my glutes are squeezed tight in the hip snap, and at the top of my swing I continue to keep my shoulders  packed and down.  It makes sense that this would make me stronger for pull ups, I just never realized it!!  And as I progressed to heavier bells  I became more focused and stronger in my lats, my glute squeeze, and actually my whole posterior chain!

Now I love swings even more, I continue to challenge myself with different swing combinations and different sized kettlebells.  I can also do one handed swings with the 20K and the 28K is a regular part of my combinations now!  I'm looking forward to continually getting stronger, moving up to heavier bells, perfecting my swing even more, and reaching my goal of completing three pull-ups!

3 Things You Should Do Before A Morning Workout

1. Drink a glass of water upon waking:  You're probably a little dehydrated from lack of liquid because you've been sleeping for hours....  drink a glass of water to re-hydrate, flush out toxins and help get your metabolism going.  You don't have to gulp it all at once, you can drink it along with your coffee, tea, breakfast or as you're getting ready.
2. Have a pre-workout snack:  Okay, this depends on how soon you begin your workout after waking.  If you workout within 30 minutes to maybe even an hour after waking than your energy level may be okay.  Any longer then that you probably should have a small snack for energy to get you through your workout.  Try to pair a carbohydrate with a protein, maybe a banana with peanut butter, whole wheat toast with peanut butter or almond butter, string cheese and an apple....  BUT, everybody is different, listen to your body and do what works best for you!!
3. Immediately put on your workout clothes when you wake up:  I am not kidding!  This will psych up your brain for your workout and mentally prepare you to get it done.  By getting yourself ready first thing in the morning you're telling yourself it will happen!  Don't underestimate the power of suggestion!

These are just my thoughts, cares, and typically what I do and it seems to work for me!  Try different approaches and do what works best for you!  By giving yourself every little advantage you can, you may be more successful in fulfilling your fitness goals.

Now get out there and be active!!

5 Things You Shouldn't Do When Starting an Exercise Program

1.      Overdo It.  More is not better when beginning an exercise program, especially  if you've been sedentary for a while.  Start slowly and let your body adapt, which will help you stay injury free.  You're in this for the long haul, slow and steady wins the race!

2.      Keep Putting Off Your Workout. I'll do it later, I'll do it later, I'll do it later.....nope, that doesn't work, before you know it your day is gone.  Set a specific time each day and stick with it, do it, get it done!  That's your appointment time for healthy!!

3.      Give Up If You Miss A Few Days. We all know life happens and it's possible to miss a few days here and there.  But, that doesn't mean you stop!  Pick up where you left off and get yourself back on track.  It's okay!! 

4.      Make Excuses.  Yes, we all can come up with many, many excuses.  I'm tired, I don't have time, I'm too busy, or I don't like exercise, It's boring, I don't like to sweat... and you know what, that's probably all true,  BUT..... Dump them in the trash and take control of your health because maintaining an exercise routine is much more important than those excuses.  Give yourself a healthy positive boost of empowerment!

5.      I Can't Do It.  As the saying goes....If you think you can, you can, if you think you can't, you can't....  YOU can give yourself a much healthier  body.  You just have to start.  Put one foot in front of the other and move forward towards a healthier way of life!!  You can do it!  Take it one day at a time.  Just for today walk for 30 minutes....

Ten Ways to Fulfill Your Exercise Goals

1. Commit to the program (it all starts in your head)
2. Pencil your workout in your calendar (maybe use a pen so you can't erase it!)
3. If you want to workout first thing in the morning, put your workout clothes out the night before
4. Mentally prepare yourself for exercise by imagining you are doing it
5. Don't have time?  Ditch a TV show
6. Join a class to help keep you accountable and motivated
7. Walk for 30 minutes (you can break up the time throughout your day)
8. The yucky feeling from lack of exercise will begin to go away and motivate you to keep going
9. Keep track of your time and at the end of the week you'll be proud of yourself
10. 30 minutes dedicated to exercise is not a lot of time!  It's not going to ruin your day!

The Beginning of Your New Year

Is now a good time to make some positive changes in your life?

After all, it is a fresh start to a whole New Year. Let's say, for this New Year,  you have a  goal to be healthier and more active. You have twelve untouched months in front of you to fill with healthy activities and improved eating habits.  Your healthy choices are given a VIP pass into each and every one of your days from now on.  By the middle of this new year you will be stronger, leaner, healthier and more confident!  It's important to have balance in your life, you finally realize without taking care of yourself, and putting your health first, there is no balance and life is more difficult.

Follow these basic rules to help you achieve a healthier way of life:

1.      Consult with your physician to make sure you're good to go!

2.      Incorporate cardio exercise into most days.  At least 20 to 30 minutes of continuous or interval based cardio-respiratory training.  You can do any activity you enjoy as long as it gets your heart rate higher than it normally is.  You must get this done to burn those unwanted calories.

3.      Strength Train two or three times per week.  The very minimum of strength training includes 8 to 10 exercises that hit every major muscle group.  You need to use a weight that is somewhat challenging.  Strength training should include a push exercise, a pull, a squat, and/or lunge, vertical press and some core specific exercises.  This is where you build  your base strength.

4.      Healthy food choices.  This is a big one.  You must take the time to educate yourself on how to read food labels and be aware of the calories in the foods you eat.  You need to make good food choices and know which is your better option either in the grocery store or at a restaurant.  You need to take control of your eating habits.  A good place to start for useful information is www.ChooseMyPlate.gov. 

5.      Consistency.  No changes happen unless you're consistent.  This is a major key to your success!  In the world of fitness a constant routine is what matters (presuming you're being safe and reasonable in your training)!

So, here you have it.  The four keys to your success include: Cardio, Strength, Healthy Food, and Consistency. Simple. Reachable. Doable.

YOU make it happen.

Why is core strength so important?

Think about your house and the solid foundation it's built upon.  In order for the walls of your house to stand strong and sturdy the foundation needs to be strong and sturdy.  You cannot build upon something that is weak and expect it to last, eventually  other parts of the house will suffer.    The walls may crack, the windows may shift, it may not happen right away, but sooner or later the entire structure of the house will suffer. 

Now, think of your core as the solid foundation of strength which your body is built upon.  If your core is not strong and sturdy eventually it will catch up to you and could negatively effect other parts of your body.  It may not happen today or tomorrow, but sooner or later a  weak core could cause your body to suffer in other ways.

By strengthening your core muscles your body is better equipped to handle any sudden movements.  Also, imagine looking over your shoulder to back up your car and you pull a muscle in your neck because you weren't able to rotate your core enough.  Or maybe you bend down to pick something up and hurt your back because your abdominals are  too weak and now your back suffers. 

So why is core strength so important?  It helps in your ability to not only perform your activities of daily living injury and pain free, it contributes to improving any activity you enjoy doing.  Which in turn helps to improve your quality of life.  Your endurance level also increases so you can do whatever you enjoy doing for a longer period of time!  Plus you get the added benefit of developing much needed and often overlooked body awareness.

So, whether you garden, hike, golf, walk, cycle, run, or play with the grandkids , you will certainly be better at anything you do with a little bit of core strength!

A strong core supports the body well.  How strong is your core?