How to Battle Weight Room Intimidation

We’ve all been there. When you enter the weight room and feel like a puny little thing in the corner, scared to enter this different realm. But there is a way to get from point A to point B, I promise. I was once there, nervous to enter that scary place filled with a bunch of grunting males. But I got out of that phase (obviously) and now I feel completely natural in the weight room. I don’t even notice a difference between cardio and weight rooms for me because that “status” it once held is completely gone. I feel calm and comfortable in there. Follow these steps and you can too.

1. Bring a weight room friend. If you really want to broach into this awesome place where epic gains can exist, then it’s good to start with someone who’s already been. Someone who has already been down this path you are now taking and has that comfort that you want when stepping into the weight room. A friend always helps. That way you guys can get into your routine together and talk to one another without noticing the other people who tend to stare.

2. Pump up your jams. Part of this is distracting you from your anxiety of where you are. Make yourself a playlist that you can rock out to, turn it up really loud, and get to your exercise. Make sure you’re really in the music and before you know it, you’ve already spent half an hour in a place you formerly feared.

3. Have a plan. Have your ideal workout already written down and take it with you (either in a workout journal or your phone) into the weight room. This way there are no awkward pauses in your workout and you can stay steadily focused on what you want to accomplish. Then you won’t even notice everyone around you.

4. Let it all out. A big part of why people are uncomfortable to enter weight rooms is the noise. There’s a lot of plate clanging, grunts, and shouts. Put your all into your workout and you may find a grunt or two escaping your mouth too! Don’t be shy, if you need to grunt to get that weight up, do it! And you will fit in even more so, too. Act like a natural 😉

5. Ignore them. People are going to stare at you. That’s what happens in weight rooms when people rest between sets. That doesn’t mean they’re judging you, people just like to see what others are doing. Some even look at others to learn from them. Don’t let this add to your anxiety. People staring is normal.

6. Put on your serious face. This is a big one for me since I’m a trainer at a gym. If I don’t go into serious mode, I will be stopped left and right. However, for you, it’s important to do this so everyone stays out of your way. They can tell that you’re here to do business, not fool around. A big plus in the weight room.

7. Just do it. Decide one day that you are going to try it. Even if it’s just for a set of curls. Go in there with the heavy-weights (or not so much as it later turns out) and lift! Put in perspective: if you start going now, those nerves will wear down within weeks at the most!

There are some tips from us to you so that you can enter that weight room and get strong. So you don’t have to have any anxiety or nerves about stepping into that zone and beginning another fitness journey. That’s what it’s all about. Battle weight room intimidation to stay hungry and fit!

BONUS KITTY PIC

Sajah and Nymeria scoping out our snake, Dovah

Dec212013

Weekend Workout: Twisting Mountain Climbers

Hooray, the weekend is here!! For us, that means the madness of preparing before we leave Christmas Eve morning. But for most people, that means more time spent with loved ones and more loved FOOD! I’m here to give you a little extra exercise that can be done anywhere that can help shred your abs and keep you cut for the holidays. It will hit all across your abdominals, but especially your obliques, the side of your torso. It’s super simple, let’s do it.

Is there a name for it? I’m sure there is. But for myself, I call it the twisting mountain climbers. And they are not meant to be fast. It’s an extra perk if you have a bosu ball to do this on, but it’s perfectly possible to do without. Alright, let’s go step-by-step, though you won’t really need it.

1. Find a slightly elevated surface (like a bosu ball) and place your hands on it. Try to stack your wrists underneath your shoulders. Place your toes on the floor so it looks like you are in a yoga plank position.

2. Bracing your core, pull your right knee to your left side, basically twisting your body. This is supposed to be a slow movement to really challenge your ab muscles.

3. Place that right foot down and do the same with the left: bring it over to the right and twist your body.

4. Repeat.

Really complicated, huh? You can do this for reps or you can time yourself. It’s much harder than it looks and it’s all about muscle control rather than speed. This is a great exercise to do over the weekend for a slam dunk core workout! Use this exercise to stay hungry and fit!

Question of the Day: What is your go-to core exercise?

Dec202013

Healthy Broccoli and Onion Quiche Recipe

As you know, we’re travelling to California and New Zealand in less than a week. This means we need to get rid of perishables ASAP! What is a good way to use lots of eggs in a yummy way? Oh yeah, quiche. Now, I’ve never made a quiche of my own, but I’ve always always been a fan. My parents both make wonderful quiches in such different ways and I was excited to try it. And I am amazed how easy it is to make it! Quiches are going to happen a lot more often in this household! I was planning to have it for breakfast or lunch tomorrow, but unfortunately…none of it survived (thanks, Chris). This recipe was adapted from Whole Foods.

…

Prep Time: 10 minutes
Cooking Time: 35 minutes

Macronutrients

Serves: 8 (well, I cut it into 8 pieces…obviously just served us 2, serve yourself more if this isn’t enough and you don’t have to feel guilty about it!)
Calories: 98
Fat: 4.4g
Carbs: 7.4g
Protein: 6.8g

Ingredients

4 eggs
1 small broccoli (roughly 1.5 cups)
1 white onion
1 cup milk
1/3 cup grated Parmesan cheese
1/2 tsp salt
1/2 tsp dried oregano
black pepper to taste
paprika to taste
1/4 cup whole-wheat flour

Directions

First, grease up a square or circle baking dish and pre-heat oven to 350 degrees F.
Dice up the onion (don’t forget your goggles so you don’t cry!) and chop up the broccoli into small little pieces

Heat up a pan with oil and cook the onions until tender. Then throw the broccoli in for 5 minutes or so.

Put the cooked veggies into your baking dish

Alrighty, let’s move onto our egg mixture. Grab a large bowl and put the eggs, milk, Parmesan, salt, oregano, and pepper. Whisk whisk whisk! Then slowly mix in the flour.

Now pour the egg mixture into the baking dish evenly.

And that’s it. Now we just put it in the oven for 35 minutes. After it’s ready, let it cool before you dig in!

This recipe was so easy and so delicious. Like I said, we ended up finishing the whole tin in one meal. We are hungry and fit after all. This dish is great with some ketchup, too. I am so excited to play with this recipe and throw different veggies, spices, and meats (for Chris) into it and see what happens. To top it all off, this recipe is ridiculously healthy which helps me stay true to my goals. Just look at those macros above! Use this recipe to stay hungry and fit!

Way too small of a piece

Love the broccoli bites

Question of the Day: What’s your favorite quiche ingredients?

BONUS KITTY PIC

Kitties in da bathroom

Dec172013

Want to Increase Your Willpower?

One of the most simplest yet most effective core exercise requires more willpower than it does strength (although that certainly helps, too). What am I talking about? The Plank, of course! When I train clients, I experience more people dropping out due to sheer loss of willpower rather than muscle fatigue. Because it’s hard to fatigue your core. Although some people do go until their muscles fail, which is something I absolutely admire. You can tell when this happens–the entire body will start to shake and they will fall on their face. Admirable. But go ahead, try a plank real quick, go as long as you can. Notice how you kind of get bored and your willpower muscle starts to fail? Let’s change that.

So I challenge you to try to do a plank every day for the rest of the year. Train your willpower (and your core), bat down your boredom and focus on strength and discipline. I believe and I know through experience that practicing the plank over and over is the true way to increasing your willpower enough to actually plank until muscle fatigue. Who’s with me?! Plank every day to stay hungry and fit!

Question of the day: Which exercise do you find you stop doing out of boredom/lack of willpower rather than muscle fatigue?

BONUS…SNAKE PIC

Dovah being silly

Dec162013

Motivation Monday: Just Keep Swimming!

It’s Monday. Yes, I hear the moans and groans. But it is the start to a new week of goals and achievements! Time to get back on track with our fitness and willpower, more importantly. There are often times where the couch beckons you much louder than the squat rack or the treadmill in the gym. This happens to me as well. Resist the evil couch! Pick yourself up, no matter how unmotivated you are and just go. That’s the theme for this week: just keep going, just keep swimming. Because you will always be happy you went. One never regrets a workout unless there is an injury involved.

If you have a headache or feeling tired, go workout! I find that when these symptoms occur, a bout of exercise is the best thing to cure it! Keep the mantra in your head… just keep swimming. Here are some inspirations that I have been using lately:

The Lions vs Eagles game: it was literally blizzarding and they fought through, played through. They had to wade through half a foot of snow but they kept playing. Their skin was probably burning from the cold and they could barely see, but they went on.

It’s about to get nerdy up in here, but the quest in the Hobbit! Dwarves and Hobbits have damn short legs and they were able to get through all that terrain, climb all those mountains with bands of orcs behind them. Think about going to the gym as a quest. You must make it no matter what stands in your way–laziness or sleepiness! Fight on!!

Lastly, look to those around you for strength and motivation. I have a client who is in her later 20s, has a 6-year-old daughter, is a full-time nurse, going to school for her Master’s, oh and training for a half-marathon. She is in the gym every chance she can get. She gives me inspiration to get my butt up when I’m simply feeling lazy because that girl has her priorities straight and she is damn fit.

Never give up, never surrender! Fight past any laziness, sleepiness, or grumpiness and make your way into your workout, whatever it is. Fight hard and stay hungry and fit!

Dec132013

How to Survive a Holiday Party

Tis the season of holiday parties full of cookies, brownies, fried foods, and tons of booze. Yikes. Double yikes if you’re trying to get through the holidays without packing on a tire belly. So I’ve created a rough holiday party survival guide. I need it too as I’m working hard to get ready for New Zealand!

1. Eat before you go. This is one of the best ways to avoid pitfalling from a grumbling tummy into a plate of sugar cookies. Eat something with plenty of protein. This will keep a fuller belly for a longer time. Then you can think clearly about the choices you are about to make at the festive party. Even if you have little time between blow-drying your hair and deciding which shoes to wear, slam back a healthy bowl of cereal at least!

2. Stick to one glass. An easy easy way to overeat or just overindulge in general is to throw down too much alcohol. When you drink too much, your awareness of hunger and fullness fades and whatever looks good, you are going to eat. I’ve seen this countless times. Also, sticking to one glass helps you make smart decisions even beyond food. You get a taste, but you stay classy!

Found this atop a gym locker…not classy

3. Go for greens. Have you ever snacked on a ton of raw green beans? It actually gives you a sense of fullness. Anyways, at parties, there is usually some type of greenery, even if it does look lonely in the corner. This is the thing you wanna overdo, the thing you wanna go crazy on. Stuff your face with those sliced cucumbers and dunk it in hummus too!

4. Moderation. There are going to be treats that, even if you ate before you left and only had one glass of wine, you are going to want to try. That friend who has a wicked baking thumb? Yeah you want to try her decadent cookies. One of the most important things with eating–and life–is moderation. Have a bite of that cookie, taste a little bit of that cheesy dish. Just play it smart, don’t overdo.

So when you want to eat the whole cookie pan…just have a little

5. Use smaller plates. This happened to me recently at a holiday party. There were only small plates. At first it was frustrating, but then I realized it kept my ravenous stomach at bay. Like I suggest at any big family gathering, stick to the small plates. Fill it up with greens and some of the other stuff and sit down and eat it. If you really want to wait in line and get more food, sure. But this way, there’s not a huge plate of food eyeing you, waiting for you to finish it even though you’re full.

6. Be a butterfly! Social butterfly, I mean. Who has time to gobble up fudge when you’re engrossed in wonderful conversation? Go around, talk to different people, catch up! Honestly, when you’re busy talking, you’re not going to think of food. Try it.

^.^

Those are just a few ways to survive those deadly holiday parties. Meditate on moderation before you go! Serve yourself a delicious dinner so those jugs of eggnog don’t tempt you. Stay strong, remember your goals, and remember that this is just one night. And even if you botch it, it’s not the end of the world. Use this steps to stay hungry and fit!

BONUS KITTY PIC

Nymeria’s favorite hangout spot

Dec112013

Give To Charity Just By Staying In Shape

Staying in shape is something that you do for yourself, but wouldn’t it be great if it could help others as well? Well, the good news is that it can. There are lots of different ways that you can give to charity just by exercising – and it won’t cost you a cent. It’s amazing how much more motivated you feel when you know that all that sweat is going to a good cause.

Image source: http://ak6.picdn.net/shutterstock/videos/2289761/preview/stock-footage-young-woman-jogging-in-the-forest-slow-motion.jpg

One incredible place to check out is the Plus 3 Network. This organization has donated over $1 million to charity so far, thanks to fitness buffs who log their exercise on their site. Simply sign up online – which is free – and then record the exercise you do. This can be anything from running and cycling through to weight training and even yoga. Everything you log gets rewarded with kudos and a donation on your behalf to a charity of your choice. Don’t expect to see hundreds of dollars donated every time you take a walk around the block, but over time it all adds up. The site has corporate sponsors that support it – which is why they are able to make the donations, but all you have to worry about is that you are making a difference. In fact, if you can track your exercise using a device such as a Garmin or iPhone, the site will double the donation.

Did you ever think how much you spend on fitness every year? There is the gym membership and all the healthy food you eat, as well as clothing and supplements. Why not pay for all of these on a credit card that makes donations to charity on your behalf? There are lots of charity credit cards out there, and you can also donate your cashback to charity automatically if you have a Discover Card. In fact, Discover makes an additional donation each year to the charity that receives the most donations from its card members– so your favorite charity could benefit twice. While you’re at it, remember to spend your health and fitness dollars at merchants who give to charity – for instance, Stanton Optical helps the Sparrows Nest.

Image source: http://3.bp.blogspot.com/_AvCOzxKSFT0/TM2dDA3-iWI/AAAAAAAAHz4/lyuFsXNf2Lo/s1600/Chicago+Marathon+Chinatown.JPG

Finally, there is the big one – getting sponsored for staying fit. Obviously, the best known way of doing this is running in an event such as the New York Marathon – 47,000 people did that last year. However, there is no reason that you shouldn’t participate in local charity sporting events – and if there are no events, why not think about getting together with some people in your community to start one? Obviously, you’ll want to let your friends and family know that you’re participating so that they will sponsor you – and don’t forget your colleagues at work. To make it easy for people to donate, register with a site such as Crowdrise, which specializes in running online charity fundraising campaigns – once you have successfully completed the event, your sponsors can make their donations directly on the site. These are seriously great ways to stay hungry and fit!

BONUS KITTY PIC

Nymeria was NOT pleased to be put in a leopard-print santa hat

Dec062013

Staying Fit Over the Holidays

As some of you know, we are traveling to New Zealand at the end of December. Which also means it is going to be summer. Which means we can’t cover up our bodies with massive amounts of clothing like we are currently doing in Colorado (was -5 degrees F when I woke up this morning). Which then means that we want to look even better by the end of the month! Health and fitness are always top priorities for us, but throughout the rest of this month, I may not have pizza or creme brulee more than twice a week ;). Here’s my plan.

Actual picture I took of New Zealand last time round

No thanks!

Usually, I go with whatever “workout split” I want. A workout split is basically how you are splitting your training of each muscle group. Usually I don’t structure mine and kind of do what I feel like or match it up with Chris. However, I decided for the month of December to create my own and follow it to the best of my ability. Here’s what it looks like:

As you can see, Core and Legs come up twice throughout my split. It’s a tough call but probably my favorite muscle group to develop (maybe tied with shoulders…and even back) is the legs group. Seeing my squatting weight go up and up is an inspiration for myself. Feeling the strength in my legs and the shape of my body change is exciting. Which is why legs are repeated. And core…sometimes I ignore it, so it’s best to focus doubly on it if I’m going to spend a good amount of time in a bikini. I plan to do strength workouts at least five times per week.

Armz

Human flaggin’

Now let’s move to the topic of cardio. My general goal is to do two forms of cardio per day of my workouts. This is most likely going to be running (always trying to improve something I’m weak at) and elliptical (a form of cardio I can always do due to non-impact and ease). For running, I want at least 20 minutes and elliptical for 30 minutes. I know sometimes I’m not going to get both, but I’m going to do my best. Along with strength training, I aim to do these at least five times a week.

The awesome Stocking Run with Chris, Kai, and Sophie (will blog about later)

Some pump up tunes

And now let’s talk about rest days. I’m allowing myself two rest days per week. That doesn’t mean I will always take them, but if they come up, I’ll use them if I need it. Rest days could include yoga, walking, hiking, or….nothing! Many people push a little too far and forget their rest days which leads to overtraining and in the long run hurts your goals! Rest when your body tells you to! Listen to it!

More workout pics

Armz

Now we turn to (dun dun dunnn) EATING. I love to eat! Love it love it love it. And there ain’t nothing wrong with that. However, if I want my muscles to really shine through, it’s time to throw a little discipline into the eating routine. I’m going to do a good amount of clean eating (but nowhere near the extreme version during my contest prep), with two full cheat meals a week. This means splurging on a 3-course meal including desserts or pizza, etc. That doesn’t mean I’m not going to have a square of dark chocolate when I feel like it, but I’m going to focus my efforts away from sugars and towards proteins (to make this body happy!).

A recent lunch

And that’s my December health plan. If I follow this, the clean eating, strength training, and cardio should whip my butt into shape just in time for a New Zealand summer! Create a health plan to stay hungry and fit!

Question of the day: How are you going to stay fit and healthy this December?

BONUS KITTY PIC

zZZZ

Dec032013

How to Get Over Thanksgiving Guilt

Apologies for the delayed posting! My brother and his girlfriend, Sophie, were in town for Thanksgiving and we wanted to spend every minute with them! But fear no more, we are back! Back with information to get you off the hook! It may already be December, but I know a lot of us are still wallowing in shame and guilt about our over-indulgences on Thanksgiving. This has no purpose and will help you get no further with your goals. Take these steps to shake off your self-hatred and prepare for beast mode for the holidays:

Chris’ plate

1. It was one day. Or a couple of days. Think back. Has this ever happened before? Say…a year ago? And are you okay now? Yes, you are. It was one day, or a few, and we will get over it. You can still get into shape, you can still shed the pounds you want to. Again, not worth beating yourself up over.

2. Forgive and forget. This is key and it ties in with the last point. You can accept that it was “one day,” but you need to get past that as well. Forgive yourself. Actually take a moment and think about why you’re angry with yourself. Then, with that in your mind, forgive yourself for what you think you have done wrong.

My plate

3. Think about the good parts. What did you enjoy about this Thanksgiving? Positive energy is going to make a better you–always. Did you have a particularly special time with loved ones? Maybe fun cooking with the family? Or maybe you did an awesome run the day before or after. Focus on those good parts of the holiday. Soak em up, feel that good energy.

Family run !

4. Think about the future. How are you going to change what you do next Thanksgiving so that you don’t leave yourself knee-deep in guilt and regret? A few ideas…changing your plate size, doing some exercise before or after, cooking healthier foods, or taking a walk with the family. Easy ways to make it a happier Thanksgiving before, during, and afterwards.

Food prep

5. Eating isn’t necessarily a bad thing. Don’t feel bad because you ate a lot just in one day. A lot of people undereat, which can be much more dangerous. Take pleasure in the energy and health you are getting from the food. Even better, think about what the food is. It’s homemade food that is bringing your family and friends together. Cherish that. Again, that doesn’t mean go crazy, but you shouldn’t see the food as evil.

My brother and I on a hike…SQUINTY

Those are just a few steps to relieve some of that regret and guilt that tend to accompany Thanksgiving. I hope you had a wonderful holiday with lots of loved ones, yummy food, and happiness. Use this guide to stay hungry and fit! Tell us how you get over Thanksgiving guilt!

BONUS KITTY PIC

My brother and Sajah having some bonding time

Nov262013

How to Run with Your Dog (Safely & Efficiently)

From time to time, we house-sit for a wonderful family in a beautiful house in North Boulder up on the Foothills. We always enjoy this, and not because of the perfect peacetime in the mornings or the chickens that give us 7 fresh eggs every morning. No we truly enjoy this because we also get to dog-sit their amazing amazing dog! She is such a sweet heart, an excellent listener, and a great cuddler (most importantly, obviously). This also means that I get a running buddy! I haven’t had a dog for a few years since my Sassy passed in college, so it’s nice to have a companion like Piper (the dog’s name). However, there are a few important pointers for running with a dog, for your safety and theirs!

My old dog and her boyfriend

1. Keep a short leash. This is especially so if you are running on sidewalks with cars near by. Say you aren’t properly paying attention and your puppy decides to wander too close to the street and the lead is too long to reel back right away. Also, when you’re moving at a faster pace, it’s better to have him or her right by your side in case of other people or dogs too. Safety first! And it’s important to be considerate of others who may not be so dog-friendly.

Dogs we used to walk in California

2. Let your dog stop once in a while. Yes you are on a run, even if you are a serious runner, but you are with your dog. First and foremost, they may have to go to the bathroom. Second of all, your dog may love running but they also love to smell and explore! If you feel your dog lagging, let up a little and let them smell the roses. If you’re doing hard training, then you shouldn’t be with your dog anyways! Let them enjoy it!

Chris & Piper

3. Go on nice terrain. I’m not saying don’t go trail running, totally go for that! But think twice about going somewhere with little rocks or sharp objects. Yes, you have awesome running shoes, but your dog doesn’t! They may have pads on their feet, but they’re soft and they can easily get cut. Go on terrain you can both enjoy: sidewalk, trails, grass, dirt!

4. Run without headphones. So I guess this is optional. You can run with headphones and run with your dog, but I feel it’s better to be present with your dog. That way you can listen to their breathing to see if they need a break, if they’re whining or growling, and also to pay better attention to their movements. When I run solo, I listen to an audiobook and it allows me to kind of get lost in it. However, if I’m lost in my book and not noticing that my dog is limping, that’s a recipe for trouble. This isn’t a necessary step, but I sure as heck suggest it!

Piper after a long run

5. Bring a bag! It kills me when I don’t see this. This should be standard for any walk or run no matter how short or where it is! Even if you’re hiking and they’re doing their business in “nature,” people still don’t want to step in it. Tuck a bag in your pocket if you’re wearing a jacket, or just tuck it into the top of your pants, or even in your sports bra if you’re a girl. Do the right thing and just bring it.

6. Provide water for a long run. Dogs use more energy than we do when they run because they are using four legs while we are using just two. I know you may not want to carry a water bottle, but you have a dog, and you have to think of the furry thing! Or, if you know there is a stream near where you’re running, stop long enough for your puppy to drink up. There are making these fold out water containers for hiking with dogs that are perfect for clipping on your belt or pants and then filling up with your water.

Chris with a dog we used to care for

7. Talk to your dog. Yes, your dog is with you already, but sometimes they like to hear from you. Remember to tell them “good girl” or “good boy” to show your appreciation with them keeping up with you. And if they’re slowing a little, say “come on” or “you can do it!” Remember to provide your support and encouragement all the way through.

And those are just a few tips from me to you about caring for you and your dog’s safety . As family gathers round in time for Thanksgiving, I’m betting there’s a furry creature or two that would love a nice run or walk. Dogs are a part of the family and we need to do everything we can to keep them safe and keep them cared for. Use these tips to keep you and your dog hungry and fit!

BONUS KITTY PIC