It’s summertime, remember to stretch!

With summer time around the corner, many people will begin a new workout regime or take their current one up a notch.

With the increased work load on your body it is important to stretch. Your body is only going to perform if you take care of it. And let’s face it, if running, lifting, moving hurts you aren’t going to do it.

Fitness isn’t a once in a while thing it’s a continue processed full of ebbs and flows. Take your victories in stride and your struggles with grace. Just stick with it.

Here are some hip stretches that will help keep your body healthy and ready to go, no matter what you throw at it!

HIP STRETCHES

 

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You don’t know who’s watching

Working out is apart of my daily routine. I’ll go train clients at my boot camp (click here for info on that) then 3-4 days a week I drive towards my other job with Fox Sports Southwest.  I’ll go to a boot camp out by Fox or hit up the gym.  But I always go to the gym to shower.  There’s never been a time where I just shower. My workout is so set in my daily lifestyle I’d be off without it.

When you create a lifestyle with fitness and eating healthy as priorities it becomes hard to NOT live that way.

This has been my schedule for over two years but before I was living in Texas, I would wake up early to beat the terrible traffic from Maryland to Virginia and workout and shower at the gym near work.

So in August when I found out I was pregnant, nothing changed, at least with my schedule. My workouts certainly have lessened in intensity.  Sometimes i have to take a 15 minute nap whenever I get to where I’m going. But I still pack up my healthy lunch and my clothes to shower at the gym after boot camp or a workout.

Some days I can’t do much but walk on the treadmill but it’s still something. There was no option to skip really, it was just apart of my life as much as eating or sleeping.

One minute of exercise is more than zero.

I’ve had a relatively easy pregnancy but every once in a while I get a little discouraged because I get tired faster than normal and have to continually dial back. Mainly because I’m super competitive with myself, but don’t worry I’m being smart!

Today someone came up to me and said you are so inspiring.  Watching you makes me feel like I can keep going.

WOW!  What an amazing complement! That hit me right in the heart!

The point of this is to keep going despite your struggles, whatever they may be, keep going!

You never know who is watching, who you are impacting just by doing what you normally do.

I want this little baby to be proud of their mom and my work ethic and my lifestyle.  I want to live as long as I can to see them have kids and their kids have kids! So I take care of myself, eat well, sleep enough and have fun.

If you’ve kept reading my message for you is to keep working, keep pushing. This lady may be inspired by me but she’s truly the one who left a lasting impression.

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Remember to stretch after your workout!

You finish your workout and are ready to walk out the door. Just before you leave you see a few people stretching and you think “I probably should, but i just wait to get home.” Well well well let me tell you that just because you can’t SEE the results of stretching – it is just as important to help reach your goals, whether it’s losing weight or wanting to compete.

Stretching can lead to better posture, fewer aches and pains, greater confidence, and EVEN a cheerier outlook on life (yep! sure can!). Sitting can be hard on your glutes and your back. Stretching helps keep from these muscles from atrophying over time. If stretching hurts – it’s cause you really need it. Breathe through the stretch and imagine your muscle tissues releasing. Practice makes perfect. The more you stretch the easier it is and better you will feel over all.

Here is my cool down stretching routine. Find whatever works for you! I promise with consistent stretching you will feel like a new you!

Walk on treadmill til my heart rate is down (wear a heart rate monitor so you are always aware of your heart rate). Then legs a little wider than shoulder width apart, stretch down feeling it your hamstrings, go to the right side then the left and finish back at center – holding each for about 10-15 counts.

Hip flexors right leg back in a lunge position and press hips forward and squeeze right glute, then straighten left leg and lean forward to feel the stress in your hamstring. I do this 5 times alternating hip flexor and hamstring holding about 8 counts for each stretch. Then do this same thing with the left leg back squeezing that glute and pressing hips forward then straighten right leg out for hamstring stretch on that side, again holding for 8 counts each.

Next I sit on the mat and stretch my glutes by bringing my right ankle to the top of my left knee and you’ll feel that pull in your glutes. The closer the leg is to your body the deeper the stretch. Then do a spinal twist turning to the right – repeat this on the left side.

Then I lay on my back and do some spinal twists with bent knees.

Stretch out my neck from side to side then reach high then I’m done!

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Reference here

Fun Fitness Friday – Pyramid Run

I was very active in high school and college playing sports so running has been apart of my life for basically. I actually love love love running, but let’s be honest running on a treadmill can get kinda boring!

So I came up with this pyramid run to change it up a little bit. With this run you are constantly changing paces and the longest period of running at the same pace is 5 minutes! 5 minutes anyone can do 5 minutes! These little time goals during my run help me to keep me going!

The pyramid run alternates between running at a “race pace” (RP) and “recovery” (R).

If you don’t know your race pace I suggest setting at a mile time goal.  For example, if you want to run a 10 minute mile as your RP go 6 mph and on the R you can adjust to mph slower so 4-5 mph.
The best part is that you can always adjust as you go.

What I love about this type of run is that it fits with any type of runner from the novice to the marathon runner because you adjust the speed to whatever works for you!

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The key to remembering how many minutes that the RP minutes increase 1, 2, 3, 4, 5 and the R is 2 minutes except on the 1 minute RP.

Having little 1-5 minute goals really pushes me to keep going since I know can recover!

Hope you guys enjoy this run as much as I do! And I promise it’s not as easy as it looks! ;););)

Start today! Email maketimeforfit@gmail.com for a free consultation for a personalized workout program!

Stay on track even when dining out

Headed out for dinner? Here are some tips that can help you stay on track with you fitness lifestyle goals!

One tip I use when dining out is to order half my meal. Just ask the server to box up half for you before you get it.
You’ll be surprised how much food half is, and you trick your brain because when you clean your plate you won’t feel terrible afterwards!

Another tip I use is to always get the side of vegetables! Fries have zero nutritional value, just don’t get them -you’ll be OK I promise!

You know you can order those veggies dry? They won’t be raw but they won’t use a half a stick of butter when sauteing them.

This is half of my dinner from the other night

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I got a chicken caprese sandwich with a side of zucchini and squash. That doesn’t look like half a meal does it? Portion sizes are outrageously large in restaurants and often times our eyes are way bigger than our stomach! Go to the restaurant with the mindset to order half and you’ll get to enjoy your meal without the guilt! PLUS you get leftovers!

Need a workout program? Start today! Email maketimeforfit@gmail.com for a free consultation to get your personalized workout program!

Self Love is the Best Love

Here’s a little hump day break that I hope will encourage you to take a few minutes and reflect how great you are. We are so critical of everything and the most critical about ourselves! Constantly comparing, critiquing our minds and bodies to “fit in.” Before the days of social media you could just enjoy yourself and not be constant bombarded by pictures and posts about this and that. Sometimes I need to remind myself, that if you can’t love yourself, it’s impossible to love anyone else and fully live your life. You aren’t conceited or cocky because you love yourself, you are treated yourself the way you deserve to be treated; with love and respect.

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Here is are 30 Ways to Practice Self-Love from lifehack.org

So do yourself a favor, take a deep breath, give yourself a little hug and start practicing the following:

  1. Start each day by telling yourself something really positive. How well you handled a situation, how lovely you look today. Anything that will make you smile.
  2. Fill your body with food and drink that nourishes it and makes it thrive.
  3. Move that gorgeous body of yours every single day and learn to love the skin you’re in. You can’t hate your way into loving yourself.
  4. Don’t believe everything you think. There is an inner critic inside of us trying to keep us small and safe. The downside is this also stops us from living a full life.
  5. Surround yourself with people who love and encourage you. Let them remind you just how amazing you are.
  6. Stop the comparisons. There is no one on this planet like you, so you cannot fairly compare yourself to someone else. The only person you should compare yourself to is you.
  7. End all toxic relationships. Seriously. Anyone who makes you feel anything less than amazing doesn’t deserve to be a part of your life.
  8. Celebrate your wins no matter how big or small. Pat yourself on the back and be proud of what you have achieved.
  9. Step outside of your comfort zone and try something new. It’s incredible the feeling we get when we realize we have achieved something we didn’t know or think we could do before.
  10. Embrace and love the things that make you different. This is what makes you special.
  11. Realize that beauty cannot be defined. It is what you see it as. Don’t let any of those Photoshopped magazines make you feel like your body isn’t perfect. Even those models don’t look like that in real life.
  12. Take time out to calm your mind every day. Breathe in and out, clear your mind of your thoughts and just be.
  13. Follow your passion. You know that thing that gets you so excited but scares you at the same time. The thing you really want to do but have convinced yourself it won’t work. You should go do that!
  14. Be patient but persistent. Self-love is ever evolving. It’s something that needs to be practiced daily but can take a lifetime to master. So be kind and support yourself through the hard times.
  15. Be mindful of what you think, feel and want. Live your life in ways that truly reflect this.
  16. Treat others with love and respect. It makes us feel better about ourselves when we treat others the way we hope to be treated. That doesn’t mean everybody will always repay the favor, but that’s their problem not yours.
  17. Find something to be grateful for every day. It’s inevitable that you are going to have your down days. This is fine and very human of you. It’s especially important on these days to find at least one thing you are grateful for as it helps to shift your mind and energy around what’s going on.
  18. Reach out to family, friends, healers, whomever you need to help you through the tough times. You are not expected to go through them alone.
  19. Learn to say no. Saying no sometimes doesn’t make you a bad person, it makes you a smart person.
  20. Forgive yourself. You know that thing you did one time (or maybe a few times) that made you feel bad, embarrassed, ashamed? It’s time to let that go. You can’t change the things you have done in the past but you can control your future. Look at it as a learning experience and believe in your ability to change.
  21. Write it down. Head swimming with so many thoughts it’s giving you a headache? Write them all down on a piece of paper, no matter how crazy, mean, sad, or terrifying they are. Keep it in a journal, tear it up, burn it, whatever you need to do to let it go.
  22. Turn off and inwards. Grab a cup of your favorite tea, coffee, wine, whatever your choice of drink, and sit down for a few minutes on your own. No TV or distractions, just you. Think about the wonderful things that are happening in your life right now, what your big dreams are and how you can make them happen.
  23. Give up the need for approval from others. “You can be the ripest, juiciest peach in the world, and there’s still going to be somebody who hates peaches.” – Dita Von Teese
  24. Be realistic. There is no person on this earth that is happy every single moment of every single day. You know why? Because we are all human. We make mistakes, we feel emotions (good and bad) and this is OK. Allow yourself to be human.
  25. Get creative and express yourself in whatever way you like. Painting, writing, sculpting, building, music, whatever takes your fancy, and make sure you leave your inner critic at the door. There are no right ways to be creative.
  26. Let go of past trauma and wounds. This can be a really tough one and it may be one of those times you need to turn to others for support. The truth is though, when we let go of things that have happened to us it’s almost like a weight is lifted off our shoulders. We don’t have to carry that around with us anymore. We deserve better.
  27. Find your happy place. Where’s the one place you feel totally at ease, calm, happy, positive, high on life? Go to that place when you are going through hard times, or imagine yourself being there. Think about how it feels, what it smells like, what it looks like.
  28. The next time you are feeling happy and on top of the world make a list of your best qualities and accomplishments. It may sound a little corny, but it can be a wonderful reminder when you are having a day that’s less than amazing.
  29. Get in touch with your inner dialogue. If it’s anything less than loving, encouraging and supportive, it’s time to make a change. You deserve to be spoken to in the same way you would speak to your best friend, sister, brother, daughter, or son.
  30. Have fun! Get out there and do the things that light your fire. Enjoy them, enjoy being you and enjoy your incredible life.

Full the full article click here

If you want to start, continue or revamp your fitness journey email maketimeforfit@gmail.com for your personalized workout program!

Do you foam roll?

I’m sure you’ve seen them at your gym. People rolling and contorting their bodies on this foam cylinder, and you think “what does that even do?”

A foam roller is a very helpful tool that helps your body recover and can help to prevent injury. When you use the foam roller  it digs into muscles to release tension, specially Self-myofascial release. It a massage technique that require longer low pressure on a muscle until it releases and the mobility and tissue are restore to their proper form. A foam roller allows you to have this type of massage by yourself.

Benefits

  • Increased blood flow throughout the body
  • Better movement and increased range of motion.

Ideally foam rolling should be down both during your warmup and your cool down. It’s so important to get your body prepared for a lift and to stretch after a workout!

Now why does it hurt?

Now if you’ve tried foam rolling and feel like you are almost forced to tears, chances are you are doing it right AND you really need it. Similar to the pain you get while stretching. It should be uncomfortable, but not unbearable, and when you release you should feel looser.

How do I do it?
I like to start with my calves and work my way up to my hamstrings. Then I move to IT bands (which usually hurt a lot because I hold a lot of tension in my hips). When I find a spot that’s tight I hold in place and bend my knee to increase the pressure. Then I move onto my quads and then inner thigh. Then the other leg – IT band, quad and inner thigh. After that I sit on the foam roller rolling over my glutes sometimes crossing my leg putting my ankle to my opposite knee to dig in deeper, switch sides. At the end I lay on the foam roller in line with my spine and up my arms up like a touchdown signal and am just still for about a minute (which is actually really long time to be still). I usually feel my shoulder and neck tension release and a great sense of calming to do nothing for a minute.

This is just my routine. There are many ways to foam roll you can what works for when you consistently include foam rolling into your workout regime.

Here are some pictures!

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I promise after a week or two of consist foam rolling your body will recover faster and your muscles will be looser over all!

references here and here

Memorial Day Weekend Workout

Hey hey hey!  Hope everyone has a great long weekend! It’s definitely important to let loose and relax but don’t lose sight of your goals! 💪 💪
Here’s a Full Body workout you can do anywhere…hotel room, beach, at the house..anywhere! So you have no excuses to skip a workout!

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Have a great weekend and remember to maketimeforfit! 😄😄;);)

Start today! Email maketimforfit@gmail.com for your personalized workout program!

No gym partner? No problem!

A healthy and fit lifestyle is personal decision. IF your spouse, family, friends, kids are all doing the same it does make it (a whole lot) easier to help keep on track and accountable. Sometimes a solo workout can help you refocus and benefit you not only physically but also emotionally and mentally.

Working out alone gives you some alone time to think about you.

Let’s face it, life gets busy but DON’T forget you are a priority.

That solo workout whether it’s a quick run, a strength training session or a 6 mile jog – enjoy the time because time alone doesn’t happen often! That little alone time will help you to be best version of you – a healthy one!

You can go at your one pace – no partner pushing you faster or slowing you down. You become your own motivation.  Plus, you can skip the chit chat and focus on the workout you are doing.  Running, lifting, yoga, whatever it is you can go with your personal flow and do you!

Choose whatever music you want! Get lost in some music and let yourself take it all in! Sometimes a good jam session is all you need to keep going! Your music, your choice, you call the shots.

So take advantage of some solo time and get a workout in on your terms! You are only trying to get better than you were yesterday, sometimes a solo workout is just what you need!

 
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Be your own #1 fan

Happy Monday! Start the week off right, exercise, eat well and drink lots of water! But most of all remember to be your own #1 fan! Learn to push yourself! 👊

I’ll bet many times (probably more than you’d like to admit) you put yourself down or discredit yourself, question your worth, beat yourself up..and let me tell you – that will get you no where!
So here’s your little reminder – Don’t be afraid to be proud of yourself and your accomplishments whether they are personal, at work, at the gym – whatever!
You have to be able to tell yourself “good job” “stick with it” “don’t give up” you can be your own cheerleader!
Self motivation is something you need to reach your goals no matter what they are.
So when are doing great at work, take time reflect and pat yourself on the back OR when you make it to the gym like you planned that week – tell yourself “good job, let’s try to make it two weeks straight!”

That little saying “your catch more flies with honey than vinegar” it works not just for others but for yourself too! Be nice to yourself! Don’t put yourself down and expect to have a positive self image.

Little tip: take pictures and measurements to remind yourself where you started and acknowledge your accomplishments!

Just a little reminder to love yourself – so look in the mirror and tell you yourself you’re great!

Here’s a little food for thought!

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Start today! Email maketimforfit@gmail.com for your personalized workout program!