The Pause Button

The Pause Button

Life didn’t come with a pause or a stop button, so neither should your commitment to your fitness and nutrition.  Yes, that is correct. This is the cold hard truth: pausing is quitting. You develop the habit of quitting every time “life” happens to pause your fitness and nutrition, stopping your workouts, or ignoring your nutrition. However, by hitting pause you are sabotaging yourself in achieving your goals.

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KatFit's Gifting Guide: The Minimalist Gym

KatFit's Gifting Guide: The Minimalist Gym
Do you have a fitness enthusiast on your list? Or, are you looking to build or add to your home gym? Over the next few days, we will be highlighting great gifts to fit your budget.Today we are going to highlight the "Minimalist Gym". 
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Preventing the Holiday Weight Gain

Preventing the Holiday Weight Gain

During this time, it is important to have reasonable goals with a plan to prevent a two month hiatus from your exercise routine. Be sure you have your goals and/or “why” clearly written and visible. Indulging a little is fine, but be sure you are planning your meals around your holiday gathering to prevent mindless eating or overeating the holiday treats. Also remember to have an accountability partner - someone you talk to who will help you to stay on track with your goals during this holiday season.

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Invisible Illness Vs. Fitness

Invisible Illness Vs. Fitness

“This idea of modification has taught me how to be adaptable and flexible to not only trying new things, but especially to not get discouraged in not being able to do the things I knew I would cause discomfort. It taught me that modifications are okay – it didn’t make me weaker, or less active, or less adequate. My thought process would be was, “I know my body, that’s not a good idea. I will certainly do a modified version, and if the modified becomes too easy, I will try a few of the regular kinds, even if slow or just a few.” 

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Dare to Defy the Odds

Dare to Defy the Odds

What if you went to bed one night a fully functional person to wake up in the middle of the night paralyzed from the neck down and put on a ventilator, later to be diagnosed with Chronic Inflammatory Demylenating Polyneuropathy (CIDP)? What if you were diagnosed with Stage IV Mantle Cell Lymphoma Cancer, would you give up or choose to defy the odds?

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How to Make 2016 Your Healthiest & Fittest Year Yet

How to Make 2016 Your Healthiest & Fittest Year Yet

By now the confetti has been swept away, the bubbly is flat and the magic/ newness of New Year’s Eve has faded. We are almost through the month of January. We are back to work, back to the "real" world. How are your New Year's Resolutions? Are they starting to fade? Were they the same resolutions you made in 2015 or in previous years? 

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Working out is on 4% of your Day

 

A typical workout can be completed so it only consumes 4% of your day. Four percent is a small number if you have your day perfectly planned so your workout fits neatly in it place. However, life is raw and organic. It often does not go as planned. So how do you keep your workout routine, your nutrition, your well-being, and just LIFE in check? One word: PLAN! 

 

Plan for your worst day at the beginning of the week and work backwards. What does this mean? Each week review your work and life commitments. Put down the items that are a constant- time you need to depart the house to get to work, drop the kids off etc. Then layer in all scheduled meetings for work and home, then doctors' appointments and other commitments you can't change. Finally, when scheduling your workouts look at the day(s) which are your busiest, and then compare these to the days when you're least busiest. For me, my busiest day becomes my rest day. This is an automatic for me, since I know this it takes away the stress of having to cram a workout in or feeling guilty that I am missing one. On my busiest days I still look for ways I can get extra steps or a mini workout during my day. Pick the a parking spot farthest from the door, take the stairs, and when decompressing at the end of the day, complete a brief stretch or foam rolling session in front of the TV. Nutrition is key every day, and it is most important to have your meal preparation planned for your busiest days to prevent regretful eating!