Switch It Up!

Many of us stop exercising for one HUGE reason....boredom....Get up, go to the gym...get on the elliptical and watch reruns of the Sopranos....wait....that's what I do.  However, how can ANYONE get bored of Tony Soprano...I look forward to that part of my workout.  However,  I do not watch Tony 5 days per week.  I need to switch it up every single day.  All of us need a change. Not to mention, when we switch up our workout routines, our body keeps burning fat efficiently because it is constantly challenged.  My workout routine consists of the following (right now...i change it up every 6-8 weeks).

Sun:  One hour spin with Nancy at The Rev
Mon:  Upper body circuit training and 30 minutes of elliptical, bike, run or a mix off all three
Tues:  Lower body circuit training and 3 laps of walk lunges along with 20-30 of elliptical, bike or run
Wed:  OFF
Thurs:  100 toe push ups and upper body circuit (different exercises then Mon)
Fri:     Lower body circuit and 3 laps of lunges along with 20-30 of cardio mix
Sat:    OFF

I rarely get bored because every day is a challenge and is different.  I also make sure that I listen to some good tunes.  Once in a while I bring my Kindl if I'm in the midst of a really good book and I'm guilty as charged...I never workout as hard if I'm reading.  Therefore, I try to save my Kindl for the stationary bike as an EXTRA treat when my workout is complete or I leave it at home. 

Remember to respect your limitations, listen to your body, but PUSH out of your comfort zone!  When you feel completely burnt out, take a few days off from exercise to refresh and replenish! Enjoy!

www.makeitfittraining.com

Recipe of the Week

Hey gang!  So here is one that i'm excited to try!!!  I got this from Boot Camper Linda...Please try this and let me know what you think.  I haven't tried it yet, but I intend to this weekend. Fresh and packed with antioxidants.  Please let me know what you think....

Linda’s Cranberry Salsa

12 oz. package Cranberries (fresh or frozen)

1 bunch Cilantro, chopped

1  bunch green onions (chopped into 3 inch lengths) (I use 3-5)

1 jalapeno pepper (seeded) (I use the jarred slices)

Juice of 2 Limes (or 4 Tablespoons lime juice)

½ cup Agave nectar

Pinch of sea salt (optional)

Combine all ingredients in a food processor. Chop to medium consistency.

Enjoy with veggies, crackers, bread, chips,  mix/serve with cream cheese or serve with turkey, chicken, salmon.

Goals....Set Yourself Up for Success....NOT Failure..

When we set goals for ourselves, we tend reach for the stars.  Many of us set ambitious goals with every intention of staying on track.  Unfortunately, many times we end up setting ourselves up for failure rather then success.  For example...exercise.  Many people set ambitious goals to get fit.  "I'm going to workout for 90 minutes a day, six days per week for the next year!"   That sounds great, and if that sticks, the results will be fabulous.  However, if you go from never working out a day in your life, to setting an unrealistic goal for yourself, then you may be very disappointed.  My recommendation....if you are going to set a goal to run a half marathon...then set it a year in advance...work SLOWLY toward you goal.  If you want to get fit and never have worked out before....set a goal for the first week to exercise 2 days that week, add a day the next week, add another day the next week, etc....  Try these little tips and you will be well on your way to fitness success!  Remember, if you fall off the fitness wagon...don't get down on yourself.  Brush yourself off and start again!  Enjoy the journey!

www.makeitfittraining.com

Recipe of the Week...Roasted Chick Peas

YUM!!!  I think my sister-in-law Ena forwarded this one to my mom.  I came home from a busy afternoon the other day and these were waiting for me.  Don't move out Mom!  Who's going to feed me! 

Roasted chick peas are a GREAT source of protein, fiber and good fat.  Replace those chips with a hanful of these babies.  You will feel full too!  Just be careful of your portion size.  Click on the link below to see the complete recipe.  Happy snacking!

http://allrecipes.com/recipe/roasted-chickpeas/

New Year Resolution Check-In...How's It Goin?

Seventeen days into the New Year....I must say things are going REALLY well.  Last year I made a resolution to run a "5k a day".  This year I decided NOT to make a fitness/exercise resolution.  This year I wanted to work on balancing my life.  I have been working REALLY hard at it, but it has been paying off and my findings are eye-opening.  So, part of my resolution, if you have read my previous blogs, was to spend more time doing the things that relax me.  Two of the most relaxing hobbies I have are going to the movies and reading (not the self-help stuff, but pure mindless entertainment).  Since the holidays, I have read FOUR books and I have seen THREE movies.  I try to block out at least one hour per day to read and I have been very successful!  The interesting thing is, the more I read, the more I want to read and the more relaxed I feel.  I have also been the movies almost every weekend.  Sometimes alone and sometimes with my hubby or kids.  I feel better then I have in a long time.  I feel more balanced, relaxed, efficient with my work and I have more energy.  And guess what happens when I have more energy?  I workout MORE and HARDER! I have made it to the Y or to The Rev 5x per week, every week since the New Year.  I feel great.  I like this balance thing....it's awesome.  How are all of YOU doing?  I would love to hear from you...

JUST HAD A BABY? NOW WHAT?

A few of my readers asked me to write about post pregnancy and exercise.  It can be VERY overwhelming for new moms AND new dads to get into a workout routine after baby comes.  I can write from personal experience.  I had two c-sections and gained 40-45 pounds with each of my boys.  After my first, I was a little more laid back and ate all of the comfort meals delivered to us and didn't "rush" to get back into a workout routine. I also had a bad case of post-partum depression and I didn't feel like doing ANYTHING.  It took all my energy just to take a shower every day.  It was a rough road...  It took me over a year to lose my baby weight.  With my second, I remember looking in the mirror 3 days post delivery.  I cried....my tight, flat tummy looked like a big, plump prune. It was all loose and hanging over my c-section incision.  That was enough to get me moving.  I am a true believer in listening to the doctor so I did no activity for 8 weeks.  NONE.  However, during that time, I cut all junk food out and ate really healthy, determined to get a head start on losing the weight.  I immediately established healthy eating habits and when 8 weeks hit, I was back at the gym!  I overdid it and my incision opened up.  My doc then told me NO AB exercises for 3 months.  Awesome....what the heck was I supposed to do with the prune that attached to my old, flat tummy?  Well, ladies....cardio, core and OVERALL resistance training help to flatten that tummy.  Don't worry about sit ups and crunches.  You'll get there...but be careful post partum and listen to the doctor.  I religiously workout out 5 days per week, taking step and boxing classes, weight training and doing lots of cardio.  I workout out one hour each day/ 5 days per week and ate very healthy, but balanced.  I allowed for moderate indulgence.  Within 9 months post partum I was in the best shape of my life and began training for a body building competition.  I learned very fast that training for a competition like that wasn't going to work with a 9-month old baby and toddler, so I had to put it on hold.  It's still on hold...  However, I continued my awesome workouts, healthy eating and here I am 8 years later, healthy as can be.  So...my advice to you?  It took you 9 months to gain the weight, give yourself 9 months to lose it.  However, as soon as that baby is born, begin to establish healthy, balanced eating habits.  Once you get clearance to exercise, start slowly and gradually work up to 5 days per week.  What?  Did you say that you don't have the time? Neither do I.  It's called PRIORITIES.  If it's important to you, you will NOT make excuses and you will figure it out, just like I have for the past 10 years since I started a family while working a full-time job. Here's a quote for you:
“Don't say you don't have enough time. You have exactly the SAME NUMBER OF HOURS per day that were given to Helen Keller, Pasteur, Michaelangelo, Mother Theresa, Leonardo da Vinci, Thomas Jefferson and Albert Einstein.”   ~Life’s Little Instruction Book

Personal Blog....Proud Mama

I am being selfish today.  I'm not writing about fitness.  My son, Anthony was interviewed by our local paper, The Communiy News and I'm so proud of him.  Check out my kid...Asperger's Syndrome does NOT define him, but I couldn't imagine him anyother way! There certainly isn't any "poor me" syndrome in this family!  I'll take it!  Plus he may make millions some day and he has to give SOME to his mama....

http://www.cnweekly.com/articles/2012/01/05/news/doc4f05c99882f7a778362521.txt?viewmode=fullstory

Keep Your Feet MOVING!

I asked my facebook friends last week what they wanted me to blog about in 2012.  I want to give my readers what they want.  The response was amazing!  This one is for you Anita G.....

I am always harping on my bootcampers to keep their feet moving between intervals and while they take a sip of water or recover.  I want to explain this, but I want to keep it in lay terms, so here we go....Through my training as a Certified Personal Trainer and Certified Group Fitness Instructor, we are taught over and over again to make sure to keep the clients moving.  If you are working at about 85% of your maximum heart rate you will feel out of breath, sweaty and your heart will be beating fast. Your blood will also be pumping oxygen to your major muscles. Without getting too scientific here..... If you just STOP after working so hard, your heart rate comes down too fast and your blood may pool and the blood may not return efficiently back to your heart.  Blood pooling may make you  feel dizzy, lightheaded, naseous and could even faint. It could also cause swelling or pain and lead to heart problems. So...keep those feet moving after a tough cardio interval.  Jog or march in place while sipping your water.  Don't forget to warm-up for at least 8-12 minutes and to cool down for 8-12 minutes.   Here's to a safe, effective workout!

It's a New Year....Time to Reflect on 2011 and to Set Goals for 2012...

I have taken lots of time off this week to hang out with my kids and to read.  Dang, I love to read.  It is my absolute favorite past time.  I plowed through Dragon Tattoo in four days and tomorrow I will go see the movie.  The movies....my second favorite pasttime.  I LOVE going to the movies.  However, I love going alone.  I don't know why, but I enjoy a movie much more when I am by myself.  It's very relaxing and calming for me.  As I reflect on 2011 I realize I did not read enough and I did not go to the movies enough.  Why do we deprive ourselves of the simple things that make us feel good and relaxed?  I wish I had the answer....too busy is the first thing that comes to mind.  How DARE we take time for ourselves when the laundry is overflowing and the dishes are piled up in the sink? sigh......I will work on that for 2012.  Twenty Eleven brought so many unexpected events... some good and some challenging.  Things that if you told me a year ago would happen, I would have NEVER believed it.  I need to list a few so I can reflect.

1.   My sister's wedding....what a GREAT event and memories that will last forever
2.   My friend Janet having a baby.  This was one of the most blessed miracles of 2011 for sure
3.   Selling my house on a whim and buying my parents house...the house I grew up in
4.   My mother getting sick with a rare autoimmune disease that they STILL can't figure out.  However, they are treating it as Lupus and she is responding GREAT!
5.   My husband getting a new job and leaving his state job after 19 years.  talk about a RISK! 
6.   Going to NYC for the first time with my family.  So much fun...
7.    Watching my boys grow more and develop their own very strong personalities and celebrating their differences
8.    Anthony wincing and shrugging me off when I try to hug or kiss him in public :(
9.    Austin still acting as my favorite little snuggle monster and cherishing every minute of it
10.  Learning about several unexpected tragic deaths of people from our community and thinking that their families will be ending 2011 never thinking that they would have lost a child, spouse, friend this year.
12.  Having another GREAT year in business and working hard, hard, hard (sometimes too hard)
13.  Celebrating another great year of good health and good fortune.

I have asked my Trainers to reflect on their personal and professional goals for 2012 which has inspired me to do the same.  I'm going to keep it simple....

1.   personally:  have more fun,  read more, go to the movies more and play board games with my kids, even though i would rather shoot myself in the foot then play board games.  I loathe board games....
2.   professionally:  Get my Cycling Cert and teach a Hair Bands Cycling class.  Woo hooooo!  To continue to nurture and grow my company and maybe make a video.  Did i really say that out loud?

Best wishes to you all for a healthy and prosperous 2012!!!!!!