We all have that dress or outfit we hold onto hoping and wishing one day it will fit just perfectly like it did so long ago. However, life happens, kids happen, and things just are not the same as they were before. You do not have that perfect teen/20’s body. So, I went into my closet and this dress is staring at me.Read More
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!
As the warm summer air turns to crisp fall air, baked oats are a great way to start your day off with a healthy warm breakfast. Set aside time on Sunday to prep your breakfast for the week (no more excuses for skipping breakfast!!).
· 2 cups of organic mixed berries (can buy frozen)
· ¼ cup honey or agave (optional)
· 1 cup uncooked organic quick oats
· ¼ cup chopped walnuts or pecans
· ¾ tsp cinnamon
· pinch of salt
· 1 cup whole milk or almond milk
· 1 egg
· 1 tsp vanilla extract
· 2 tsp of Flax Seed
· 2 tsp of Chia Seeds
If you using frozen mixed berries- be sure to defrost. Mix all ingredients in a bowl.
Preheat the oven to 375° F. Lightly grease a 8 x 8" or 9 x 9" ceramic baking dish with organic coconut oil. Cook until golden brown and firm.
During a session with a client, she posed the question, “Who trains you?” Simple response - I train myself. My client’s response, “How do you stay motivated?” Well, here is the long answer. When I was eleven, I began to get involved with sports. My sport of choice was track and field: the purest sport on Earth. Track and field spoke to me on a deep inner level. I remember watching my first Olympic Gamesin 1988 in Seoul, Korea. Weeks leading up to the Opening Ceremonies, my mom pressed upon my sisters and I the significance of the games. I will never forget being huddled up on the couch with my sisters waiting in anticipation as the track events began. The grace and beauty Florence Griffith Joyner displayed in setting the Olympic Record in the 100m and the World Record in the 200m stuck with me. I knew I wanted to be a part of this sport.
As I progressed through my career in track, I had many coaches. In high school, I realized I wanted to coach. I wanted to inspire and teach others about what this sport had to offer. The fundamentals of track and field go far beyond the physical part. It is a sport where you are your toughest competitor, your own motivator, and your own downfall. It is a sport where you face failure head on, and the only person to blame for failure is yourself - if you did not follow through with any aspect of the training, you are not going to succeed. It is a sport that teaches you how to master yourself through pain, failure, how to stand alone, how to constantly be comfortable with being uncomfortable, and to work as a team. Yes, there is a team aspect in track and field. When you are training, you are only as good as your weakest teammate. If you are the best on your team, you need your teammates to push themselves to beat you in order to constantly get better.
So, how do I stay motivated? If I am not pushing myself to be the healthiest and fittest person I can be, how can I expect that from my clients? When I am training a client and watching them push themselves in a workout, or watching someone’spre-conceived limitations become freedoms after a few sessions, it is inspiring. Life is about growing and changing to push yourself to new limits beyond what you ever thought you could achieve. My motivation now is through my helping clients achieve what they thought they could not. To me, that is what life is all about.