Lifestyle

Quick tips for krushing your morning workouts!

Hey y’all! I hope you had an AWESOME Christmas with your families. Are you a morning person? I have NO PROBLEM getting up to train my clients first thing in the morning, but getting up to do my own workouts first thing is another story.

Real talk about morning workouts.

It takes A LOT of motivation to roll out of bed and hit the weights (even if you’re a trainer, like me!). Even though this is a sticky situation for a lot of us, I have some tips for making early morning workouts a little easier to get to.

Morning Workouts - Let's get 'em done!

1.   Lay out your clothes the night before (or, sleep in your workout clothes). The fewer decisions you have to make in the morning, the quicker you can get going.

2.   Plan your workout the night before.

  • If you’re doing a DVD, have it in the DVD player already.
  • If you’re using a written out plan/program, have it printed or written out in a place you can easily get to it.

3.   Set MULTIPLE alarms. Personally (real talk, here) I set three alarms. You can physically put your alarm in another room so you have to get up and get going to turn it off (ain’t nobody gonna listen to an alarm going off in the next room forever!)

4.   Put your phone in another room before bed. I know how it works! You get a notification, then you have to check all your other apps and messages. Then, just before you put your phone down, you get ANOTHER notification. Then, what happens? The madness starts over. Give yourself a limit (example, 10:00pm) and put the phone away for the night. The sky is not going to fall if you put your phone away and go to sleep with notifications left on your screen. Just do it!

5.   Get an accountability partner. We’re much more likely to show up and give it our best when another person or group is depending on us to do so. There is strength in numbers, for reals!  If you need an accountability group – my Fit From Home program is a fantastic way to have built-in accountability (on your schedule and from the comfort of your own home!).

I hope you can put these tips to use and KNOCK OUT some awesome morning workouts in 2016! The sooner you get it done during the day, the less time you have to think about it.

Keep krushing it!!

 

Keeping Your Fitness On Track When Traveling

Hitting the road, but want to stay in check with your fitness and nutrition goals?

It starts when you book your hotel – ask if there's a gym on the property. If there is, ask for a room near it. You might think that you'd be fine walking through the hotel to get to the gym, but realistically, it's easy to ignore it and not want to walk that far. If your room is close, it will be harder to avoid.

If your hotel doesn't have a gym, you'll want to pack your exercise bands. You can get a full body workout right in your room with them, plus they are lightweight and travel well. Check out this video of an exercise band workout to get started.

Eating when you're away from home can be difficult, but if you invest in a good travel cooler, you can keep your nutrition on track. My favorite is a FitMark Bag. I even keep this in the car with me on road trips.

For breakfast, here's a simple idea. (If its not easy, I'm not doing it.) Fill individual baggies with ½ cup of oats. Hotels normally have coffee and tea available for guests, which gives you fast access to hot water. Grab a cup, pour in your oats, add your water, then let sit for a few minutes, and you have breakfast. Boom! Easy AND cheap!

For lunches and diners, a little meal prep can go a long way. Chicken, green beans, asparagus, and other veggies travel well. Frozen meals, like these from bodybuilding.com, are also great options.

Be sure to measure water, gels, liquids, and pastes – they must be under 3 ounces and stored properly if you're carrying them on board a plane.

Maintain your bedtime if you can. Sleep is crucial to keeping a healthy mind and body, and getting off-schedule can make you miserable.

When you're eating out, make good decisions! Choose leaner grilled meat, like chicken, when you can. Keep red meat at a minimum – too much can affect digestion.

Ordering dessert or a large meal? Share it with a dining companion, or ask for the restaurant to box half of it before you're served. This will help you enjoy a few bites of something indulgent without throwing you too off track.

If you're on vacation or a special trip, it's okay to enjoy yourself and relax, but don't let it completely sidetrack you from your goals. Save your off days and splurges for truly special times, or that vacay dessert place you've always wanted to try. 

Want more advice for traveling smart?

Check out my Periscope video here for more tips and tricks for staying on track while traveling.

To Nap or Not To Nap


The human body is complex and unique. It can be tricky, but if you pay attention, you will realize that you know your body best.  Your body will tell you if you are hungry or thirsty, if it needs to move or even if it needs to sleep.  It is important to know that you should listen to your body, assess your lifestyle at the moment, and then make the best decision that you can for your body - even if it is outside of what you would consider “normal” for yourself.  

A prime example would be just a few days ago when I chose to take a twenty-five minute nap rather than workout.  As a lifestyle coach, it’s not often that I tell my clients to take a nap, but I’m telling you now that if your body is asking for a nap and your lifestyle warrants it, then you should listen and take that nap.  I had been up since four o’clock in the morning working with clients, only had five to six hours of sleep the past few nights, and I knew that I would need to be up for several more hours that evening in order to get in some time with the family.  My situation on this particular day warranted a quick nap, and I’m glad that I took it.  This does not mean that you should hop in bed every time you feel tired.  You must think about your lifestyle and quickly assess whether or not a nap is truly the best thing for you on that day.

Your sleep pattern, your food intake, and your activity levels are the main factors to consider when determining whether or not a nap is warranted.  First, think about how much sleep you have been getting.  Seven to nine hours is what the body typically needs to function well.  Next, think about what foods you have been using to fuel your body.  It is not uncommon to under-fuel, or not eat enough food, especially when trying to lose weight or start a new diet.  Likewise, too many sugars, an excess of alcohol, or the wrong carbohydrates can cause you to feel tired as well.  Evaluate your recent eating and drinking habits.  Finally, consider what it is you have been doing, both physically and mentally, that has you wanting to lie down and take a nap. A nap is certainly more justified if you have been go, go, go than if you have not.  Once you have assessed these things you can then ask the question - to nap or not to nap?

Everyone deserves a break from time to time.  Everybody needs it.  Even mine.