Do You Have Fitness Related Questions?

Do you have any fitness/wellness related questions?  

With so much information out there it's hard to know which information to trust.  And I know firsthand that it can be overwhelming.  

Send me your fitness related questions, and on Friday I will post the answers on the blog.  

Workout Time!

Seriously, you don't need the cardio equipment at the gym to get a good sweat session in!  You just need your own bodyweight.  Today I didn't have much time for a workout, so I did this cardio workout at home.  PUSH yourself!  If your working hard enough to your ability, you should be a sweaty mess at the end : )

5 Rounds- :45 seconds of work- :15 secs rest

-High Knees
-Plank Jacks
-Burpees
-Inchworms

Second set (After you complete the first chunk for 5 rounds)

-Squat Jacks
-Mt. Climbers/Hop Ups (Do about 10 mountain climbers then hop up in the air...repeat)
-Quick Feet w/ Drop Down (Do quick for about 10 secs then drop down and kick feet (so you are in plank form...hop back up into quick feet...repeat)
-Jumping Jacks

Haaaveee fun!!!

Oatmeal Protein Pancakes

I love cooking and experimenting!  Home late last night meant a quick meal!  So I cooked up a batch of   "healthier" pancakes : )

-1/4 cup traditional oats (ground up in a food processor)
-1/4 tsp baking soda
-1/4 tsp baking powder
-1 tbsp coconut flour
-1 egg
-Almond Milk (however much you want to get the consistency you like
-Scoop of chocolate protein powder
*Topped with Non-Fat Greek Plain Greek Yogurt with a sprinkle of cinnamon and Bananas

I usually don't pay much attention to measurements when I cook, so you might find that you need more or less of one of the above

Got 20 Minutes?

Here's a quick HIIT cardio workout that will be sure to kick your ass in just 20 minutes!

5 Rounds

Sprints: (Can be done on the treadmill, arc trainer or elliptical)
:30 sec jog (or moderate pace if on arc trainer or elliptical) :30 sec sprints (SUPER fast) Repeat 5X
10 Jump Squats onto a Bosu (modified version: Lunging Jump Squats or regular Jump Squats)
15 Plank Jacks

Repeat the above sequence 4 more times, except 1 less sprint (So next round you will only sprints 4 times instead of 5, then 3, then 2, then 1)

Chocolate Peanut Butter Banana Smoothie

I love smoothies! They're always a quick breakfast for me when I'm limited on time.  I always try to incorporate more into my smoothies so that i'm getting more calories in for breakfast.  Here's my recipe for my chocolate peanut butter banana smoothie:

-Ice (I use about 10 cubes)
-Banana
-Almond Milk
-2 Tbsps Ground Flax
-Handful of Steel Cut Oats or Traditional Oats
-Spoonful of Natural Peanut Butter
-Big Handful of Baby Spinach

Advice to Keep you on Track

I felt the need to write this blurb to those who are looking to live healthier lifestyles.  It's something I deal with on a weekly basis and thought the topic needed to be discussed to keep those who are on their way to becoming healthier from being held back or discouraged.  

To this day there is still a stigma surrounding being healthy and it shocks me.  As much popularity as the fitness and health world has gained, people are still quick to judge the healthy lifestyle.  Comments, looks...you name it.  And yes, even sometimes those comments and looks will come from your loved ones.  And we've all been there, whether you are the one making the comments or the one receiving them. You'll be out to eat with friends, co-workers, family or acquaintances - they all order burgers and fries or buffalo wings... and then there's you, trying to maintain your healthy lifestyle by ordering a salad or more nutritious choice.  Now all of a sudden all eyes are on you and judgements are made.  I even receive comments about my groceries as they are moving down the conveyor belt, "Wow, this is ALL healthy."  In my head I'm thinking why yes, it is healthy...why doesn't more conveyor belts look like this?  

This is something I've had to get over.  People will judge and people will comment.  Yes, I eat extremely healthy and I exercise.  I don't do all of this to look good.  I do all of this to FEEL good.  When I work out, that's my "me" time.  My time to de-stress, my time to challenge myself.  I feed my body with nutritious foods because it makes me feel good and gives me the energy to finish out my day.  Even though I follow such a healthy lifestyle, it doesn't me I don't treat myself.  YES, I still eat sweets or not so good foods here and there. But I'm not eating them every day or every other day.  In fact, I rarely crave sweets because they aren't a part of my daily food intake.  People also think because you live such a healthy lifestyle, that you will be the first to judge them.  Wrong.  I don't judge others for their choices.  I became a trainer to help those who WANT to be helped and to inspire those who need extra help or motivation.  That's what makes me feel good.  I love helping others to achieve their goals no matter how big or small.  

So to those of you looking to live a healthier lifestyle... my advice to you is to worry about YOU. Ignore the comments and ignore the looks. Don't worry about what others are thinking. Listening to those comments and letting them affect you will only get in the way of your goals.  Don't let them.  In the end, it's your life and you will feel better by making those changes you wish to make.   

Challenge

Challenge.  Just reading that word is motivating isn't it? A few months ago I gave myself a new challenge - to try out yoga.  I know what some of you are thinking... how is that a challenge and why would I choose that?  You see, being an avid runner and strength trainer equals tight, stiff muscles.  Add in over pronated feet to the mix and yoga can become your worst nightmare.  These conditions along with compromised balance don't exactly make for an easy yoga session.  So for me, I knew this wasn't going to be a walk in the park.  And let's face it, anything new you do with your body can be challenging.  When our body isn't used to an exercise, it won't come easy.  However, I love a challenge so I signed up and took my first yoga class.  I must say I was excited, but very nervous and anxious.  It turns out, I loved it.  Yes, I wasn't able to bend as far as others, but I was told that it didn't look like this was my first time. I had to catch my balance a few times (I've come a long way with my sneakers on, but barefoot is a different story!), but I kept on going.  There were also times I had to mentally focus to keep holding a position and not let myself completely collapse to the ground.  My flexibility and balance are two things I've added to my "to do" list for 2013.  

We all should challenge ourselves.  When you need that extra motivation try creating a challenge or goal that you want to accomplish.  It's amazing what a motivator it can be. Just think about it.  Challenging yourself to run one more mile next week, lifting one more rep, taking a new class, doing 10 more seconds of a high intensity interval, etc... By challenging yourself a little extra each time you'll see just how much easier it becomes. Maybe your challenge doesn't even have to do with fitness.  For example, you may want to try out a new hobby that you're not necessarily good at.  Challenge yourself to partake in that hobby and get better at it.  Challenge helps us to grow.  Not only physically, but mentally.  I truly believe when we challenge ourselves, we make our bodies and minds stronger.  

So...  I challenge YOU.  I challenge you to challenge YOURSELF.  My hope is that at least one person reading this will create a challenge for themselves to complete by the end of the year.  Use it as motivation.  I guarantee you after you complete it; it won't be your last.