The post Labor Day, end of summer blues, always gets me energized to clean and organize the house, the kids’ clothes, and my kitchen pantry. The change in seasons also gets me thinking about cleaning up my diet (especially because I overindulged a bit to much this holiday weekend! Our bodies have their own built-in detoxifying organs – especially the liver, to flush out the toxins. There are all sort of things that can leave us feeling a bit sluggish and in need of a recharge, especially after a big holiday weekend!
I drink some variation of a green smoothie for breakfast every morning, and it’s a great way to give my body a boost for the day. Here’s a detox version of my daily smoothie to give your system a boost.
This detox smoothie is LOADED with healthy, naturally detoxifying ingredients. Let’s break down each ingredient:Green tea is high in flavonoids (antioxidants) and is the best source of catchins. Catechins are a group of antioxidants that stop cell damage and fight disease and are even more powerful than vitamins C and E. Green tea appears to also help lower the risk of certain kinds of cancer and help prevent heart disease.
Cucumbers are great sources of vitamin C, K, beta-carotene and molybdenum. They are full of phytonutrients that provide antioxidant, anti-inflammatory and anti-cancer benefits.
Pineapple is one of the best sources of vitamin C around. Just one 8-ounce serving provides 131% daily value of vitamin C. It is also an excellent source of bromelain, an enzyme which aids in digestion, as well as several b vitamins. Pineapple is an excellent source of manganese.Ginger has long been known to help with digestive troubles, but more recently studies have shown that it also has many anti-inflammatory and antioxidant properties. Ginger contains gingerol which can help reduce the symptoms of arthritis. It also helps with circulation and gives your metabolism a big boost.
Avocados are an excellent source of numerous vitamins and minerals including high amounts of potassium, vitamin E and B vitamins, as well as other antioxidants. It can also help replenish liver cells, making it a great detox food. The high (healthy) fat content makes it a great companion to other foods containing vitamin A, as it helps the body absorb the other vitamin. Adding in some avocado each day will also help add fiber to your diet, which in turn helps with digestion.
Lemon juice is a natural diuretic with great cleansing and detox properties. It’s high in vitamin C, citric acid, magnesiun and calcium, all of which give the immune system a boost. Starting the day with lemon juice will help improve digestion. It works with the liver to cleanse the body and can help balance pH levels and clear the skin.
Cilantro contains phytonutrients, flavonoids and active phenolic compounds. It helps your body get rid of heavy metals by binding to them. Eating a diet rich in cilantro can also have great anti-inflammatory and digestive benefits. If you’re one of the thousands of people who can’t stand cilantro, try adding it in small amounts to pesto or smoothies to reap the benefits without being overwhelmed by the flavor.
Raw honey contains phytonutrients with antibacterial and antiviral properties that can help the boost the body’s immune system and fight illness. It also contains trace minerals, enzymes and antioxidants. Pasteurizing can destroy the benefits of honey, so it’s best to consume it in its raw state. (Don’t give to babies under one though. That’s true for raw or pasteurized honey.) Raw honey is a source of the enzyme amylase which helps with digesting carbohydrates properly. Another benefit of honey, particularly local honey, is that it can help combat spring allergies.
[yumprint-recipe id=’4′] Do you have a staple breakfast item in your house that you make over and over? I would love to hear about it below in the comments!
It was perfect timing when Karen from The Original Worm asked me to try out The Worm when she did. Because shortly after it arrived on my doorstep, I injured my knee while out on a run at the beach….yikes! Injuries are no fun! I honestly had not been stretching or doing enough cross-training in the week I was at the beach on vacation- just straight out running for a week straight….not the smartest idea! I typically preach cross-training and rest days to all my running clients, so this knee injury was a big HUGE wake up call for me to listen to my own body and REST! Check out my recent video on Keeping a Positive Outlook Through an Injury
I couldn’t remember the last time I used my foam roller (it has been collecting dust next to Minnie Mouse and Daisy Duck in my kids’ playroom), so I immediately tried out The Worm. It’s a multi-tasking body roller you can use just about anywhere. The Worm features 4 high-density rubber balls encased in a heavy duty, flexible neoprene casing. The massager is designed to replace foam and stick rollers or used in conjunction with them. The main purpose of the worm is to treat sore muscles and provide trigger point therapy. Check out Karen Atkins, fearless leader and inventor of The Original Worm, displaying various body positions and uses for the worm below:
Some big selling points for me were:
Firmness: The worm is firm enough to work my muscles but not overly painful while using it. I like that I have the option to roll out both calves at once using the bigger size
Great for Upper and Lower Back Pain: My husband is a contractor so he definitely comes home after some days of manual labor with alot of back pain. He has actually been using the worm to roll out his lower back and also just as support while he’s lying on his the couch after a rough day.
Versatile: I love that it has multiple uses–you can use it for your back, glutes, hip flexors, neck, feet, shins, calves and arms. I have a feeling as I get ready to jump back into ultra-marathon training, I’m going to be getting tons of use out of it.
Compact: To keep things simple there are only 2 sizes to choose from, a 9.5″ 14 oz version and a bigger 10.5″ 18 oz version. Each size is available in either hot pink or black. The small size makes the worms very portable, so you can take them just about anywhere. I have been keeping mine in the car so I can use it for my commute into the city each day!
Are you a runner? Do you stretch/roll regularly? Let me know in the comments below–and if you haven’t tried out The Original Worm, you’re in luck! For a discounted worm–all you have to do is follow me and The Original Worm on Instagram, and leave a comment below: Which Worm would you like to try–choose between pink and black and two different sizes! I will announce the winner On Labor Day, Sept 7, around 9 PM EST. Best of luck!
Disclosure of Material Connection: This is a “sponsored post.” The company who sponsored it compensated me via a cash payment, gift, or something else of value to write it. Regardless, I only recommend products or services I use personally and believe will be good for my readers. I am disclosing this in accordance with the Federal Trade Commission’s 16 CFR, Part 255: “Guides Concerning the Use of Endorsements and Testimonials in Advertising.”
Happy Thursday #fitfam! I hope you are enjoying this gorgeous late summer morning! I love that the nights are getting cooler because the weather is perfect for early morning runs! As part of my race training, I love incorporating circuit training into my running schedule. These types of workouts help jumpstart my metabolism into high gear, which help with my pace and endurance for marathon training.HIIT is a training idea in which low to moderate intensity intervals are alternated with high intensity intervals.
HIIT can be applied to running or to other exercises such as lunges and squats. HIIT is considered by many exercise experts to be much more effective than straight cardio because the intensity is higher and you are able to increase both your aerobic and anaerobic endurance while burning more fat than ever before.
I have a fun little HIIT workout for you to try out today….
Your circuit today is 5 exercises. Try to do each exercise for 45 secs with a 15 sec rest in between and repeat the circuit 3-5 times though:
Alternating lunges with a burpee
Up and back Frog Jumps with a burpee
Static lunges (do right and left leg separately)
Wide leg suicides
Iron Legs (lunge right, lunge left, squat, then criss-cross your feet).
This circuit can be done virtually anywhere, and if you are new to HIIT workouts and looking to shake things up for the fall, then you will love our Fall Fusion Bootcamp. My fellow #fitmom friend and bootcamp extraordinaire, Kelli @run_for_one and I will be cohosting this 6 week online bootcamp, filled with customized HIIT workouts, running days, strength intervals, and active rest and recovery days. You also gain unlimited access to our group, customized training schedules, paleo recipe ideas, and tons of motivation. We will also be streaming live workouts via a private facebook and periscope group. The fun starts Sept 7, so it’s the perfect transition if you are training for an upcoming fall race!
I would love to offer you a free 3 day trial to see what our group is all about. Most of my original clients continue to love the online bootcamp style month after month because they have made genuine friendships from being a part of such a motivating group and have incorporated see major transformations both physically and mentally.
Exercise can be so much fun when your healthy habits become a lifestyle and my bootcampers continue to inspire me daily! I would LOVE to have you as part of our Fall Fusion Bootcamp! Come check out what all the hype is about! Just leave your contact information below and I will send you some details!
I drink some variation of a green smoothie every single morning. It is officially a habit I refuse to break and is actually more addicting than coffee.
Green smoothies are perfect for a mommy on the move like myself because I can have a green goddess creation whipped up in my Vitamix or Nutribullet in 5 mins max most mornings. I fully believe that my new newer morning ritual is 99% responsible for the success of my healthy eating habits throughout the day. I honestly do NOT crave sugar or junk when I start my day with a green smoothie, and it revs up my metabolism to keep my nutrition in line for the day!
Did I mention that I had a baby 10 months ago and these smoothie creations have helped me get in better shape than BEFORE I got pregnant? That is why I find my green smoothies more addictive than coffee- because the results are so phenomenal that you just make the prep work part of your daily routine. And an added BONUS is that farmer’s markets are in full bloom this time of year, thus making it easier to find discounted prices for fresh, organic produce in bulk.
The coolest thing about green smoothies is that you can pretty much pick whatever combination of fruit and greens that works for you and it will always be nutrient dense and delicious.
It took me a long time though to find a combination that made me happy enough to sip on everyday. Mostly because I was hell bent on having 2 servings of greens stuffed in there… Not just spinach.
I started experimenting with celery and kale, (since I seem to add spinach in every smoothie I create). I was aiming to create a combination that would pack a nutrient dense punch without a gritty aftertaste.
Well it turns out I don’t like the combo of kale and celery in my smoothies, and once I traded in those veggies for some cucumbers, everything changed. The winning combination? You’re looking at it!
And I will let you in on a tiny secret: You don’t even need the banana. So if you are really looking to lose weight (or you just can not stand the taste of bananas), just cut that out. I put it in because I enjoy the taste, and it makes the texture a bit less sweet. But you definitely don’t need it. I often make it with just berries and an apple for fruit. My daughter actually prefers it that way. Oh yes, this is another toddler-approved recipe in our house!
My daughter LOVES this green smoothie! More so than the chocolate ones I make her. That is saying something since she is head over heels for anything chocolate.
I also just want to add a quick note for all my preggo or breastfeeding moms: You will want to add some protein and/or fat to your smoothies. Add one or more tablespoon of the following- almond butter, coconut butter, hemp seeds, chia seeds, flax seeds, or a vegan based protein powder, like Shakeology You can also add half of an avocado for a creamier texture. This smoothie is high in vitamin A, vitamin C, fiber, iron, manganese, magnesium, and potassium, so it makes for a great kid-friendly option.
Smart Substitutions: If you want to go real low-cal, low-sugar with this smoothie, you can easily forget the banana. I’ve been doing that lately and then just adding some stevia in its place. That way if the lunch smoothie I am making later in the day has a banana in it, I don’t double up on my banana consumption for the day. But some days, I just feel like having 2 bananas a day:)
Another Green Smoothie
Recipe Type: Vegan, gluten free
Author: Lauren Boldizar @holisticfitfam
1 cup filtered water
1/2 cup chopped cucumber
1 cup strawberries (fresh or frozen)
1 banana (frozen is best)
1 apple, cored
2 cups fresh spinach
juice of 1/2 lemon
ice (6-8 cubes)
Pack everything into a high powered blender and pulse until smooth. Add more ice for a thicker consistency.
*Now that I am used to this smoothie, I’ve started adding 3 ounces of baby spinach, making it without the banana, and sweetening it with stevia. More nutrition and less sugar!
Do you have a go-to staple smoothie recipe in your house? I would love to hear all about it in the comments below!
Happy Wednesday #fitfam!! We are halfway through another hot and humid week here on the East coast. We have been chilling out this week in the baby pool to stay cool. I am still trying to convince the hubs to dig out a pool in our backyard, but I always seem to loose that battle! I even have been reading some new personal development this week, focusing on how to learn the skills to influence those around you, but I guess I still need some practice? We are meeting halfway, however, and building a super cool sprinkler system/ water kiddie play area that hopefully will be ready later this month for the babe’s first birthday bash (she is getting too big too fast!).
So, on that note, I am super pumped to be linking up yet again with fellow running coach Deb over at debruns.com for the Wednesday Word Link Up. The word this week is friendship. So many fun people and fun memories come to mind when I think about friendship, but I think I am solely going to talk about making friends through fitness in this post. I will save the mushy stuff for another post! Well actually, I never quite am super mushy, so scratch that idea as well!
There is something to be said about the bond that is formed as you embark on your own personal fitness journey. Whether you have a dramatic weight loss story, or are just looking to maintain healthy habits and an active lifestyle, you are likely to meet like-minded individuals along the way, who motivate, inspire, and support your fitness goals. I personally have been on many different fitness journeys over the years, from running in my college days, to the gym life in my early twenties, to yoga when preggo with my girlies over the span of a few years, to now mostly home workouts and Crossfit.
I have formed some tight bonds along the way, with many different types of workout enthusiasts, runners, yogis, personal trainers, fitness instructors, bodybuilders, and fitness entrepreneurs. And each diverse friendship along the way has molded me into the strong-willed fitness entrepreneur I am today.
I have included some fun pictures thought the “memory lane” of my fitness journey over the years….
The constant denominator here is the strong, female energy of like-minded individuals who have been there to support, motivate, empower, and lift me up along the way. I have met some of my best friends through fitness, and I hope to continue to mingle with some future strong-willed ladies who will continue to inspire me to set my goals higher and my ego lower in 2015! Being humble and approachable, and willing to ask the right questions is half the battle!
Where have you met some of your closest friends? I would love to here all about your friendship journeys below!
I used to think that I was in fairly decent shape for having 2 little girls. I love to run and chase around my kids. I have completed virtually every home workout program on the market and had tons of fun along the way. I used to think that I drank tons of water to keep up with my active lifestyle.
I used to…
Last week, I quickly had a reality check.
While losing the baby weight was a great achievement for me, I lacked tons of upper body strength. I thought marathon training (distance and speed work) would give me an edge in the cardio stamina department, but I found that I tired fairly easy when mixing strength training with cardio exercises.
And let’s face it, burpees, squats, sit-ups and jump rope are definitely not the same when working out at home because you don’t have a trainer or coach to fix your form, and I know my form starts to suffer when fatigue sets in.
And water has always been my back-up drink to coffee or an almond milk smoothie. I never grabbed my water as a first choice, but recently I have been drinking a gallon or more a day to stay hydrated.
What shed light on my delusional mind-set? CrossFit.
I joined a CrossFit box just last week and discovered just how dehydrated I really was. I also learned fairly quickly (after my second class) that my upper body strength skills were totally lacking (and by lacking, I mean I can barely do a single pull-up!).
I took my first trial class with my hubby, as I was seriously intimidated to show up to my first class solo. The owner and head coach, Duke, was super cool. He demonstrated all the moves first and ensured we had proper form before putting us through the ringer with a burpee, push-up, sit-up, squat, plank circuit. I have been doing some of these moves forever, but still needed to correct and modify my form. I never even realized that my hand placement was too far out in a push-up, or that I was not squatting low enough. These are just 2 of the many tips that Coach Duke was able to point out. I cant say enough great things about CrossFit Cervus….great energy and great people!
I am definitely still a CrossFit newbie, but I already feel like a stronger person, both physically and mentally. I am truly “feeling the burn” in my shoulders, abs and thighs. I am definitely going to stick with it at least twice a week for the next 3 months. I would love to get there 3-4 times a week, and if it works out cool, but I am definitely not putting the pressure on myself to get there 5-6 times a week at this point. Within 3 months of CrossFit WODs and strength training, my goal is to dead lift 200 pounds and back squat 170 pounds. Oh, and I would like to actually be able to do a pull-up and some handstand push-ups too!
These are my observations so far two days into my Crossfit journey:
1. Addiction — Lauren your plan of going for three months to learn proper form then start doing WODs (workout of the day) at home is absurd. With only a week under your belt, you KNOW already that you are already addicted and will not be able to quit. You will be so addicted that you will drop-in at CrossFit boxes while on vacation (already looking into this…)!!
2. Sore — Lauren you will be so sore after your first week that you will be tempted not to return. It will pass but you will learn to work through the soreness and often times define how great a workout you had by how you feel afterwards. The best thing after the soreness passes will be muscle memory, and gaining strength. This is also where you learn real quick that water is your best friend and you need to drink a TON to detoxify and move the lactic acid out of your sore muscles.
3. Bis,Tris, & Traps — Lauren one morning you’ll wake up and you’ll notice your arm veins are popping. Don’t panic; you’re not going to bulk up like a body builder– women aren’t made that way! But you will learn to love your new muscle definition.
4. Invest in a better sports bra — Lauren, your baggy shirts and cheap sports bras are an enemy of CrossFit. Why, you ask? Because jump roping (um, double-under what?), burpees, and box jumps do not mix well with baggy clothing Try to streamline as soon as possible, to maintain modesty. Oh yeah and stop buying the clearance $5 sports bras at Target and invest in one with more support.
5. Lifting weights can be thrilling — Lauren, I know you think lifting weights is only for guys and body builders, but you WILL develop a love for lifting weights. While you may not be good at all of the Olympic style lifts you will absolutely love dead lifts, clean and jerks, bench press, front squats, back squats and power cleans. You really need to work on your form!
6. Hands will be rough — Lauren, I know you gave up getting manicures when you had kids, but be prepared for your hands to become seriously gross. From grabbing the barbell to pull-ups you will develop some serious callouses. It’s no big deal.
7. Your brain gets the biggest workout — Math isn’t your strong suit Lauren, we all know that, however you will learn to count and add like a math genius. Ok that’s an exaggeration for you, but you’ll learn to add and count without using your iPhone calculator too much.
Another aspect of your brain workout – mental toughness. Sometimes your brain will tell you to quit during the middle of a WOD, but don’t listen to it. Just keep moving, keep working, and be prepared to hit some big huge fitness goals.
8. Your husband, family, and friends will get sick of you talking about CrossFit — Enough said.
9. Friends — There is something to be said about the bond formed from the ones beside you for an hour each morning or evening, sweating, struggling, lifting, running, cheering and falling on the floor after a WOD with you.
Do you CrossFit? What would you tell your pre-CrossFit self? I would love to hear your CrossFit journey!
Well it’s Wednesday evening again so its only natural that I headed over to our local middle school track after work to get my a quick sweat sesh in with the fam. Track workouts are a great way to get your cardio in without being confined to a treadmill. I mean, don’t get me wrong, I will definitely run on a treadmill if needed, but I like to get outdoors for my runs when at all possible, especially in the summer. I decided last minute to link my blog up tonight with some other totally rad fit moms to bring you some fun wild and crazy workouts.
Here is a fun track workout for you to try. FYI: I kind of made this one up tonight as I went along, so if my math is a bit off, just go with it:) It is sure to be a sweaty good time!
Warm up: 800m light jog & stretch
Run ( about 1 mile)
100 m sprint
100 m sprint
light jog for 200 m
200 m sprint
200 m sprint
400 m sprint
400 m sprint
10 walking lunges
10 Russian twists
10 minutes of stairs (whatever variation you want– some examples would be : running up and down, squat jumps, lunges, one legged hops, lateral step ups, get creative!) I sometimes cut this part short if I have my girlies in tow, as toddlers, babies, and stadium bleachers do not always mix well:)
Do you incorporate any type of track workouts into your running plans? I would love to hear what type of running plan you use to train for an upcoming race!
Meal planning is so great for saving time, but, ideally, it should save you money, too. And when you’re on a tight budget, meal planning can seem a bit overwhelming. If you don’t have much grocery money to work with, and you’re not sure where to start, use this tips below for planning meals on a tight budget:
Look for Meal-Stretching Foods & Recipes
Before you start your research for the best sales, you should have an idea of what foods and recipes are the most cost-effective. You want to start looking for inexpensive ingredients that still have tons of nutritional value. Not sure what types of foods provide the most bang for your buck? Keep scrolling down…..
The Best Ingredients for Budget Stretching
We Got Real is a personal favorite website of mine. Tara is a mom of two, and has a great sense of humor about following an unprocessed diet on a budget. She also lists inexpensive food ingredients that can help stretch your budget. Some of my fav items on her list include:
Other options you might consider: brown rice, mushrooms, and peanut butter.
Think about using versatile foods, as well. Chicken is a stable for many meals in our house. If you’re not a big meat eater, tofu or tempeh might be good alternatives. When I was following a strictly plant-based diet (something about childbearing made me crave meat again?? I know, it’s strange!), I stumbled upon many great resources. Greatist has 53 recipes you can make with tofu.
Resources for Cheap Recipes
If you don’t already have one, consider investing in a slow cooker/crock pot. You can make a ton of delicious, cheap and incredibly easy recipes using a crock pot.
Plan out your recipes for the week
Build shopping lists
Add recipes easily
There are so many different virtual lists and apps that can help with organization. AND, If you’re on a budget, the apps should preferably be free, too. Pepperplate and Ziplist are two free ones that I use.
Plan Based on Sales
You can also plan meals based on the items that your local grocery has on sale for the week. Grocery Pal browses sales at local supermarkets and discount stores, and Locavore tells you what produce is in season in you area. Both apps are free, bonus! I am also a big advocate for checking out local farmer’s markets and CSA’s, because you can buy your produce fresh and in bulk for discounted prices. I especially love farmer’s markets to pick up fresh cucumbers, spinach, kale, and various herbs for my morning smoothies.
Shop for ingredient staples and try to overlap your ingredients. There are a lot of ingredients that are included in a variety of recipes—the old staples, if you will. On my especially lazy weeks, I usually pick up chicken thighs, mushrooms, potatoes and spinach. This might be boring, but you can cook all of these together in a multitude of ways. Also, if you do not end of using a whole pack of one ingredient, cook up the remainder of the item to use as an ingredient in another meal later that week. I do this alot with fresh mushrooms: If I use mushrooms in one recipe, I will cook the remainder of the pack to use in another recipe that same week. This way, nothing goes to waste.
I could use a whole separate blog post for the topic…in fact….I think I will…..so stay tuned for a coupon blogging topic soon!
Prep Your Shopping Trip
Once you have your recipes in order, you can make a list of your meals for the week. If you’re using a meal planning app, it might automatically create your shopping list.
Many people hit up multiple grocery stores to get the best deals at each one. Of course, you should consider whether the savings outweigh the TIME and gas spent doing this. If you have to drive across town to save a few cents on a can of diced tomatoes, obviously, it’s probably not worth it. If anything, it helps to know which stores have the best deals on specific items:
There’s even a case for saving money by shopping for groceries online. Here is a few noteworthy tips to think about:
Online prices are competitive with in-store pricing, and grocers honor their sale prices in their online stores.
Many of them offer virtual coupons.
You can easily see your subtotal increase as you add items to your cart. If you go over budget, you can simply remove something. This is easier than trying to keep track of your total in-store, where you risk going over budget at the checkout counter.
Once you have your store(s) in mind, plan when you’ll go. Most people know not to shop when they’re hungry. But it’s also helpful to avoid shopping during stores’ peak times, if you can. You’ll likely shop more efficiently when you don’t feel rushed, crowded and stressed. Of course, some stores discount their items at the end of the day, so if you’re shopping for these discounts, you might have to fight the crowd. It’s helpful to choose the best time to shop, but sticking to your list is ultimately what matters.
Tight Schedule? Come up With a Plan B
When you’re on an especially tight schedule, you might not have the time to make lists or look up recipes each week. At times like this, it’s easy to give up and just order take-out. To avoid blowing your budget, have a Plan B in place.
Here’s one idea for a Plan B: create a backup list of your easy, go-to recipes and ingredients. Store it on your phone, or somewhere readily accessible. When you don’t have time to plan, you can simply head to the grocery store and shop using your backup list. It takes the stress out of meal planning when your schedule is tight.
Of course, there’s also the option of cooking meals in advance and freezing them as well. This is definitely something that I currently do NOT do, but want to start implementing as time permits.
Be Selective about Organics
If you’re on a budget but you also want to eat organically, consider being selective about the organic produce you buy. The Gracious Pantry pointed to the Environmental Working Group’s list of the “dirty dozen.” These are twelve foods that contain the highest amounts of pesticides:
If eating organically is important to you, but you also have to watch your money, the above foods will get you the best organic bang for your buck.
In theory, meal planning sounds easy. But in reality, busy schedules and tight budgets can make it difficult to plan ahead for cost effective meals. My biggest takeaway point is to start somewhere, even if it just implementing one tip above into your daily routine. Did you find a particular tip useful? Let me know by commenting below!
Happy Wednesday #fitfam!! I always get a tiny bit excited when we make it to halfway through the week. I feel a real sense of accomplishment that my house is still standing, my kids still have clean outfits to wear, and I have a fresh supply of coffee when we make it to Wednesdays in our household. All kidding aside, this has been an especially hectic week with the kids so far. My little one is “cruising” and testing the waters with trying to take her first steps. It hasn’t happened as of yet, but she has been pulling herself up to a standing position on every bench, sofa, ottoman, and dog (literally speaking!) in our house. So needless to say, it’s a funny farm over here in New Jersey.
I found my to-do list mounting yesterday, as I spent the morning working outside of the home. I over-committed to one too many projects this week, and found myself stressed out about many things that I could either:
B. Re-evaluate and do at another time
If any of you lovelies are on Periscope, feel free to check out my scope yesterday about evaluating your priorities. You can find my handle @holisticfitfam. I think many of my fellow “Type A” personalities may find it useful. I may just need to post it again in the near future to remind myself of my own advice!
I was happy to sneak in a run with my girlies in between the rainstorms yesterday afternoon when I got home. Running is such a huge stress release from the hustle and bustle of the day. I absolutely love to get out for 30-40 minutes to clear my head, go for a run, and re-prioritize my to-list for the day. I came across a very inspiring blog after my run from a fellow running coach. Deb has some amazing content on her page, including running race recaps, running coaching, weight management, and some really cool link ups.
I decided to take part in this week’s Wednesday Word, a weekly linkup open to EVERYONE, not just health and fitness bloggers. Each Wednesday, Deb gives you a single word prompt to write about. I think it’s a pretty fun link up to see the perspective of many different types of bloggers– mommy bloggers, running bloggers, health coaches, diy artsy bloggers, etc. all uniting to answer the same prompts.This week’s word is MODEST. This could not be a better word for how I am feeling this week……
Being a mom is seriously the most rewarding and HARDEST job I have ever experienced. One minute my almost threenager is saying, “Mommy I love you,” and the next minute she doesn’t “like the mommy.”
One minute, my girls are watching “Micky Mouse Clubhouse,” on my ipad, and, in a split second, I am trying to retrieve all my client emails my girls accidentally deleted on that same ipad. Oh and yes, while I am tidying up the house, my girls are pouring a box of crackers on the floor I just swept. And potty training will be need to be a separate blog post because I have way too much potty content to even post today. Suffice to say that I had to literally water my child (and jogging stroller) down yesterday with the garden hose after a potty accident on our run (and I needed a stiff drink after the fact).
I learned when my second was born that it is easier to laugh and just enjoy the ride. Take lots of deep breaths. Quit overthinking things. Practice gratitude. I have 2 healthy girls. I rarely complain about my life because, although there are days it is surely hectic, I love each and every moment I have with them. Believe me, I would LOVE to stay at home all the time with my kids so I don’t miss a single milestone, giggle, cry, or even temper tantrum. But my girls know that their mommy and daddy work extremely hard to provide for them and they are happy. And when they get a bit older, they too, will know the value of hard work. Modesty. Gratitude. Resilience. I think they all go hand in hand in my book. Do you have a set motto or mantra that gets you through the “tough” days? I would love to hear your thoughts!
Maintaining a healthy lifestyle is not easy– most of us were not born with a killer six pack or buns of steel. Unless you are a bikini model and/or sponsored athlete, most of us also do NOT have “extra” time to spend at the gym, sculpting and toning each and every muscle. I know I am lucky to sneak in 30 mins of uninterrupted exercise time each day.
Work demands, in particular, can get in the way of working out—in fact, there is a big paradox going on, and it becomes more obvious the more challenging (and exciting!) a job gets! On one hand, we struggle to find time to work out; on the other, we can’t afford to not exercise because it boosts our productivity and/or is a huge stress release from the daily grind.
I hear all the time that from my clients:
I work long hours
I am too busy with the kids
I am a single parent
My job is too stressful
I am running the kids in 10 different directions after my workday
I was so intrigued and curious to get other perspectives (other than myself and my clients), that I decided to interview local successful business owners who somehow manage to exemplify a healthy work-life balance. Based on the responses to these interviews, I have come up with six tips for how to fit exercise into your daily routine—no matter how busy you are with work.
How to Stay Fit Despite a Demanding Job
1. Work Out Efficiently
Pick a workout form that you can do virtually anywhere, whether you’re traveling, have little kids, or are getting home from the office late. Ideally, this will be a form of exercise that doesn’t require much prep time (maybe save the bocce ball for the weekend) and that accomplishes maximal heart rate capacity in a short period of time (sorry all you chess players). High-intensity interval workouts, strength training, running, Tabata, kickboxing, crossfit, mommy bootcamps (and the list goes on) are all effective ways to get your sweaty sparkle on.
2.Know Your Own Likes and Dislikes
By now you might be thinking, “I hate running!” (or lifting—and that’s okay). Think realistically and to know your own body. One person’s running high is another person’s yoga, weight training, or home HIIT workout. One of the biggest reasons we fail to follow through with fitness routines is because we don’t really love doing it. Choose a form of exercise that fits your lifestyle, personality, and taste. Not sure what you love to do? Don’t be afraid to experiment with different forms of exercise until you find what works best for you. I personally love to run because it’s my cardio and stress release wrapped into one! See WHY I love to run from my recent Periscope video below:
When it comes to being successful at work, collaboration is key. But when we’re trying to motivate ourselves to exercise on a regular basis (and with enough intensity for it to really matter), competition has its merits. Today, it’s possible to find a competition suitable to your skill level in almost any sport. Whether you’re an athlete, beginner, or somewhere in between, there’s something for all of us. Sign up for a race, set a goal, and notice what it does to you—odds are good it might be the push you need to get yourself going.
4. Make a Schedule and Commit to It
One of the most common reasons to skip a workout (which I hear from my clients) goes something like this: “I am just too busy at work today; I can’t make my yoga class.” Maybe I may be a bit old school, but I like to call my clients bluff! If you unexpectedly had to pick up your child from school and had no back-up plan, how would you deal with the situation? Cancel an internal meeting? Take some work home with you? Go to bed an hour later? Do some hard prioritizing? The truth is that when we really need to, we get out of the office at the time that is necessary. Make a schedule (write it down if it helps!), stick to it, and remind yourself that working out is a priority worth keeping.
5. Track Your Activity Levels
“If you don’t measure it, it doesn’t exist” (well really it does, but you get where I’m going with this). It’s a slight exaggeration, yes, but this old saying really has some truth to it, especially when it comes to exercise. Mark your calendar every time you work out, and add up your workout sessions at the end of each week, month, and year so you can monitor your progress and identify areas for improvement. Use an app such as My Fitness Pal on your smart phone to track your progress. For all my running friends looking to run their first race, I also highly recommend Couch to 5 K . Measuring your activity levels can help you to stay on track and realize when you’re slacking before you’ve completely lost the habit.
6. Choose Something Over Nothing
I preach this to my clients all the time. You don’t need an hour—or even 30 minutes—to get an amazing, effective workout. And some exercises is virtually always better than none. Even 15 minutes can make a difference! We can always find a few free minutes in our day (yes, we can!). With an effective program, and done frequently enough, short and speedy workouts can do wonders to both the body and mind. Squeeze in fitness wherever you are! Opt for the steps instead of an elevator to your office, do 10 push-ups while preparing dinner, or chase your kids around while doing some yard work. The possibilities are endless if you are willing to take a no excuses attitude.
If you have found these tips helpful, feel free to share this post with your #fitfam friends. Even if you just take one of these tips above to apply to your daily life, you are winning in my book. Trust me, everything in your life gets easier when you incorporate fitness into your lifestyle! I would love to hear which tips are working for you! Leave me a comment below, so I know which tips I should really drive home to my clients!