Some things are hard to change....like your personality

I have quite a few clients that I would say have the "All or Nothing" personality.  I know that I've talked about this in at least one previous post, but it's worth re-visiting right now because I'm seeing the detriments of this personality traits rearing up a lot lately.  

It's hard to watch my clients struggle, and this is what they are struggling with:  It's okay to do SOMETHING.  SOMETHING is better than NOTHING when you can't do the ALL.  What does this look like in practical application?  Well, one might think, "I have no time for my one hour workout today, so I'm going to skip it completely."  OR, "I didn't have time to plan my meals this week, so I just winged it and ate whatever."  

Is this you?  If you can't get it 100% right, you just stop trying?  That's a LOT of pressure to put on yourself, don't you think?

So, what if you slowly teach yourself to do "something" in times of busyness or low motivation (because those are two big culprits for this personality type!)?  The "something" of the above examples could be-

1) Going for a 20 or 30 minute walk or doing just part of your workout routine and then celebrating that you got SOMETHING in!

2) Finding a fast ritual once or twice a week to hard boil a few eggs, chop a few veggies or cook up a few extra chicken breasts to have ready and make your life easier.  Even if you don't have a menu planned, you can utilize these things to eat in a healthy way.  It's SOMETHING.

When my clients come to me with these frustrations, we talk about what they've done right....we find that something that they didn't realize they were doing and use it to pull them forward in their journey.  Nobody can be perfect all the time.  But, that's no reason to give up on yourself and your efforts.  It's exhausting to have to start over...over and over again.  Find some small "somethings" and practice them.  Then, practice them some more.  The motivation will follow and so will results!

Sustainability

The other day, I ran into an acquaintance at the convenience store.  We were near the checkouts....I was in line to pay for gasoline and he was hungrily eyeballing the shelf of pre-made crispie bars, rolls, cookies, etc.  "Hey, ___ (name withheld), how are you?" I said.  "Hungry!" he replied.  "I lost ten pounds in the past few weeks.  It wasn't fun.  I am glad for the weight loss, but the things I had to give up to get there I just can't give up anymore.  I can't do that.  I'm here to get something for myself....I have to have it."  

My reply to him was, "That's too bad that it was such a tough experience.  It shouldn't be that hard."  I wished him well and walked out, but not before noticing that he had a gigantic box of cookies in his hands.  

Clearly whatever this gentleman was doing was not sustainable.  He made it two weeks with some results, but caved and dove head first into a box of something that will get him back to square one in no time.  I meant it when I said that change doesn't have to be so hard and it doesn't have to be scary.  It can even be fun....when you see results that you can hold long term....when you show yourself that you CAN do it.

Yo-yo dieting usually stems from too many changes too fast or trying to change a habit that you just aren't ready to tackle yet.  That is not something that will last.  Then- you have to start all over again.  How frustrating!   When I work with my clients on nutrition, we choose ONE habit at a time.  A habit that they are ready to work on and can do every day for a certain amount of time so that it becomes natural.  When they conquer that habit, they work on a new habit.  That seems do-able, right?

You choose- extreme changes and yo-yoing or small changes and sustainable success. Does food control you or do You control food?

This is 40

So, today, I turned 40.  It's still sinking in.....I don't feel any different, but all day I've been thinking, "Huh.  I'm in a new decade!  Where did my 30s go?"  My 30s were a time of having babies and raising them.  A lot of it was a time where I wasn't happy with myself.  Frankly, I didn't take care of myself because I took care of everyone else.  Today, this mid-life point made me both reflect on the past AND look into the future.  I mean, what do I want 40 to look like?

What I always thought 40 would be: ("always" meaning my teenage years until mid-thirties)

-doomed to elastic "mom jeans" 

-frumpiness

-the end of youth

-depressing

-immediate weight gain and the end of my metabolism

-wrinkles and creakiness

-the start of a mid-life crisis

-just a list of negative things in general

What 40 is actually going to be:

-full of potential not only personally, but professionally

-learning to be even more comfortable in my own skin

-youth in my mind, body, and spirit

-a desire to learn more about a whole lot of things!

-enjoyment in my kids becoming evermore independent and awesome

-prosperity

-an opportunity to be generous and inspirational

-a year to connect to others in new ways

-I want to push myself out of my comfort zone and do things that I haven't tried or accomplished before

-some of the best times of my life

Sure, there are gray hairs and fine lines, but I'm embracing it.  If someone mistakes me for a 31 year old, that's even better!  (That did happen recently!) Age is just a number, it's not who I am.  

Woo hoo, 40!!!  Bring it on!

The most "wonderful" time of the year

Looking ahead to the next two months, we have some big things ahead of us:  Thanksgiving and Christmas.  With it, colder weather and darker, shorter days.  Typically, this season is thought of as a time where families come together, give thanks, share gifts, show their love, and love each other through food.  It is all of these great things!  

The next two-plus months are also a very difficult, dangerous time of year.  

Dangerous, Kara?  How so?

Dangerous in terms of self sabotage and low motivation to work toward goals.  Believe me, I see it already in many of my clients.  It's like a switch has been flipped, and not in a good way.  Motivation is slipping and hibernation-mentality is threatening to take over.  Have you thought any of these things recently?

-"I just don't want to get out of bed....I'm so warm and cozy"  

Translation: I'm not going to get out of bed and exercise because it's dark and cold outside.

-"I'm not taking time to prep food, I just don't know what I feel like eating."

Translation: "The weather is different.  Comfort foods are calling.  Without a plan or prep time, I'm just going to pick up/make something not on my plan."

-"I'm not motivated."

Translation: "This is a hard time of year for me generally. I don't want to face it or get ready for it.  It's too much work.  I've lost sight of why I'm trying to make changes."

These are just a few thoughts.  Barely even scratching the surface.  SO, WHAT DO YOU NEED TO DO?

Sit down and write out your goals.  It is imperative that you get very specific about what you want during the next few months, why you are making healthy changes, and what you need to do every day/week to pull you through hibernation season.  It's not fair to you that you have worked so hard all summer and into fall and then give into off-moods and old bad habits.

Keep taking care of yourself.  Take it one day at a time if you have to, but just keep going.

A Measure of Success

I was asked recently by a friend, "What is the MOST successful client you've had?"  My answer to her was "That's a hard one to answer...."  It really depends on how you define success and what someone's goals are.  I mean, when someone reaches a goal and gets to set a new one, that's the ultimate success, right?

Being successful can look like this-
- Forming a new daily, healthy habit (like drinking enough water!)
- Liking something about yourself that you weren't feeling good about before
- Lifting a heavier weight than you ever have
- Completing an exercise that you didn't think you could
- Losing any amount of pounds on the scale or body fat percentage when fat   loss is a goal
- Getting into a smaller size of clothing
- Realizing that you can live without drinking or eating the high amounts of   sugar that you used to
- Feeling better
- Feeling more energy
- Feeling stronger
- Feeling happy and content
- Learning to cook
- Confidence

Looking at this list, I'd say that ALL of my clients have had success... sure, some have reached more goals than others, but all are at a different point in their journeys.

How would YOU measure success in your fitness/health journey?

I could have done better....

I completed a 5k along with some of my training clients this weekend.  I've gotta tell you, I am SO proud of them!  Whether they walked, ran, or did a combo of the two, they all completed it on a VERY hot and humid late afternoon.  What a sense of accomplishment!

As their coach, I have nothing but praise for them.  For myself, on the other hand, I was very critical of my own performance.  When I saw my time, I thought, "I could've done better.  I SHOULD have done better."  Then, the reasons for why I didn't do better.....it was hot and humid, late afternoon, I had to make a pit stop in the biffy mid-course, my ankle was sore (I had twisted it a few days before and wore an ace wrap to run).

I'm not a runner.  It's not a strong area for me.  So, why do I have to be so hard on myself?  Why not just be happy that I signed up and finished it?  Because I'm a competitive, imperfect human being like the rest of the world.  I can be the best coach to all of those around me, but not always to myself.

Here are the lessons:
- Allow yourself to feel the glory in the smallest achievements instead of insisting that something could've been different or that it could've been better.
- Take what you learn out of the events in your life and change it for the better the next time if you feel that need.  That means that you grow as a person.
- It's okay to want to better yourself, but don't be overly critical along the way.
- Realize that you aren't going to be great EVERY time.  Lose with grace.
- Continue to try things that feel hard.  It's good for you and makes you stronger mentally and physically.

I will work on taking my own advice.

"I'm on vacation..."

I'm sure we've all said it before or at least thought it before: "I can eat/drink/do whatever I want because I'M ON VACATION!"  So.....if you had been working really hard to build a routine, shed some fat, start good habits--WHAMMO-- you are completely blowing off everything you've been working for and potentially setting yourself back to square one.  AGAIN.  We all know it- how many times have you had to start over in this journey of health and fitness?  It's a cycle that nobody wants to repeat.  If you already aren't in the shape or mindset that you want to be in, do you think the "I'm on vacation" mentality is going to help you or set you farther back?  I think that if you aren't where you want to be....technically, you ARE on vacation- vacation from taking care of yourself!  I'm sorry, but eating an entire pizza by yourself, smiling, and saying, "It's vacation" doesn't work for me and it shouldn't work for anyone.

I went on vacation this summer and it was a fabulous 10 days.  I unwound and relaxed enough and even had fun!  (AND rode in the vehicle for many, many long hours!) BUT, I also planned ahead.  I thought, "Where will I work out and doing what for how long?"  We packed a cooler lunch every day where I could control the menu.  I ordered wisely when we ate out.  We had water with us to drink at all times.  Heck, I even had pizza and ice cream. But, I also brought my jumprope, my Gymboss timer, and a cable band with me (AND USED IT!).  I was prepared.

I didn't blow it.  I wasn't perfect.  And then, I came home and grocery shopped, planned, and hit the weight room ASAP.  Boom, back into a routine and headed toward my goals.

So, if you are headed out of town for that much needed break, think about what you want.  Think about what you will do.  Do you want to maintain your weight?  Will you gain 5 pounds and care/not care?  Will you be lazy?  Whatever it may be, call it what it is.  Vacation is supposed to be about having a good time with those you are with.  See new things, do new things, unwind.  Have fun.

Just remember that "I'm on vacation" can = excuses and self-sabotage.  AND it's too easy to let "vacation habits" continue when you get home.  So......after all of this, what will happen while YOU are on vacation this year?

Past Halfway

Here we are, July 5th.  Do you realize that we are past the halfway mark for 2014?!!  Doesn't it seem like just yesterday that people were vowing certain "New Year's Resolutions" and dreaming of what to get done this year?  (All-Year Resolutions is what I prefer!)

Well?? Are you there yet?  Are you at least halfway to any/all of those 2014 goals?  Let's be honest.....have you even made a valiant effort?

My resolutions for the year included a list of personal/family goals and a list of professional goals for my business, FIT.  I hadn't looked at them in awhile.  This week, I pulled them out again and had forgotten about some of them!  Yikes!  Maybe that is a sign that my lists were too long.  While I have not met all of them, I am on my way with most of them...I've taken steps to move toward what I want.
Looking at the list again was just the reminder I needed of what I am working toward and whether or not I am on track or slacking off.

Here are some of my successes so far:
-Increased strength on most of my lifts (especially bent over row and hip thrust lately!)
-Adding more outdoor programming this summer with my clients and the public.
-Get the nutrition coaching side of my business up and running.  YEP!!
-Make new memories with my kids.....help them to try new things.

On the other side, here are some of my struggles:
-Getting my own personal workouts in 5 times per week.  It's tough to do this every week with my increasingly crazy schedule.  I'm trying.
-Reading and researching everything I can get my hands on regarding exercise and nutrition.  It's an I-need-to-block-my-time-better issue.  I haven't made enough time in my day for this.

Six more months to work on those things!

Here is your action plan:
1) Look at your goals or make a list if you haven't already
2) Start working on one at a time.  Which one is most easily reached?
3) Change the goals you originally made if you've reached them already or if they no longer apply to you.
4) Just keep going!!!!!!!!!!!!!!!!!

Pressure

Being in the field that I'm in, I feel a certain amount of pressure to stay in shape and to eat a certain way.  It's not easy.  I find that when in certain social situations, I get pressure from others to "live a little....." or "just have ONE."  "Come on, Kara, you're on vacation, you can have some of _________."   I'm not the only one that deals with social sabotage.  In fact, I've been having this very conversation with clients lately.  The issue must flare up in the summer when we're at more gatherings, on more vacations, etc.

I'm human.  I will have a little bit of something that's not on my typical plan if I want to have it.  But, I'll eat it on my own terms, not with the pressured help of others around me.  I will not gobble or inhale things that will make me feel lethargic or sick later just because someone else wants me to.

What is it about the person in the room making the good choices being the one that gets picked on?  I don't ever say to someone, "Geez!  Look at all the crap on your plate!  You're going to eat THAT?!  You're going back for more?!"    So, why do people have to tell me to "stopping eating grass or whatever I eat" or "have some of this or you'll hurt my feelings..." or "Just eat it."

If you are the saboteur, stop it.  You may not knowingly be doing it to your loved ones or friends, but it's not helpful.  Let people have healthy food on their plate without being harassed.  You don't want to be harassed either.  Be supportive of those that you love that are trying to improve themselves.  Help them achieve their goals!

Here were my tips for a recent client who was worried about vacation away and how to handle her family and the temptations around her:

1)  Go into the situation knowing what to expect:  Ask ahead of time what people are bringing to share and fill in the gaps.

2) Plan for the unexpected.
-What will you do if the menu isn't ideal?
-What will you do if someone brings your "kryptonite" food?
-Always have something to serve that you know you can eat on your plan.

3) Prepare ahead of your trip and bring healthy, nutritious food to share.
-Fill your cooler with proteins, veggies, fruit, healthy fats OR grocery shop when you get there.
-Always carry a snack with you in case you get hungry
-LOTS of water!

4) Decide what you will "ALLOW" yourself to have if you are going off-plan
-Will you avoid temptation all together?
-How much will you let yourself have?

5) Follow the 5 Habits no matter what
-Vegetables
-Protein
-Grains after exercise
-Stop eating when 80% full
-Good fats

6) Include exercise each day that you are gone.

7) Get good sleep while you are gone.

A kick in the pants

Life is full of changes.....in our personal lives, our professional lives, all around us.  Sometimes, we get a little too comfortable in what we are doing.  We get stuck in a routine and don't deviate.  We like it where it is SAFE.  That can be okay if you are experiencing positive things and you feel some progress happening.  But at some point, we all need a kick in the pants to get going forward again.  We need to kick it in gear to speed up toward goals, to change course if needed, or to just wake up a bit.

I've experienced some change lately and although it took me by surprise, I think it's just the boost I needed to ramp things up and do some new things.  Change can scare you and shake you up or you can roll with it and see how you come out on the other side.  These are the times that you find out who you are.....your strength....your resourcefulness.  It's a time of good surprises and learning curves.

Look at your own life right now.  Do you need a change?  Where?  Maybe you need a new exercise routine.  Maybe you need to tighten up what you are eating because perhaps the scale is "stuck" or you aren't seeing progress anymore.  Are you happy with what you are doing for work?  If not, how can you make it better?

Change is scary, I know!  Kick yourself every now and then so that you can prepare yourself for things down the road when others kick YOU in the pants instead.  Then, roll with it.  You may like what comes next.

Instigate and embrace change.

Go the Distance

I've challenged my training clients this month to complete a marathon distance in May..... running OR walking (they are all different levels).  The goal is to get everyone outside more and to get moving outside of their workout sessions.  With a marathon being 26.2 miles, it breaks down to a mile almost every day to complete this.  I'm finding that my avid runners who are already training for an event have it covered.  The average person, on the other hand, has to really make an effort to fit this into their schedule.

There are countless physical activities out there, but walking has the lowest dropout rate of them all! It's free, and no equipment required!  Walking is the simplest positive change you can make to effectively improve your general health.  Research from the American Heart Association website has shown that the benefits of walking and moderate physical activity for at least 30 minutes a day can help you:

-Reduce the risk of coronary heart disease
-Improve blood pressure and blood sugar levels
-Improve blood lipid profile
-Maintain body weight and lower the risk of obesity
-Enhance mental well being
-Reduce the risk of osteoporosis
-Reduce the risk of breast and colon cancer
-Reduce the risk of non-insulin dependent (type 2) diabetes

Take the FIT Marathon-distance challenge.  How long will it take you to complete 26.2 miles?

One Year

Today marks one year since my dad passed away.  It's been a tough year...one where I've learned a lot about myself.   I've been reflecting a lot lately on a few things:

a) How fast a year in our lives speeds by us
b) What have I done with myself and my life this past year?
c) Would my dad be proud of me right now?

A year = a blink of time.  If we aren't careful, we'll just let it pass by without any meaning or without doing anything significant for ourselves or others.  How many times have you said, "I'll start tomorrow" and then you turn around 365 days later and 365 times of telling yourself that and nothing has changed?  What a waste.

If I could tell my dad a few things about this past year, I'd tell him that I'm taking care of myself and my family.  He'd be happy to know that I've grown my business in several ways and that I'm having fun with it.  My dad would be excited that I am still learning every day (he was a long-time educator) and trying new things.

Before I let you in on lessons that my dad taught me in life, I'll pose the question to you-- "What have you done this past year?"  "What do you want to have accomplished one year from now?"  It will be here before you know it, so get going.

Lessons from my father:

- Be kind and caring
- Serve others
- Be a giving person
- Have patience
- Learn from your mistakes
- If you fall, get back up
- Experience life
- Love learning
- Laugh a lot
- Have fun (without much money)
- Go new places and try new things
- It doesn't matter what other people think of you
- Live up to your potential and help others do the same
- Believe in God and know that Jesus loves you

What I would add for you all:
-Take care of yourself.  You get one body and one life
-Believe in yourself and your abilities
-Just keep going....even when it's been a tough year.


Thanks, Dad.  I try to make you proud every day.  I miss you a lot.

Meal Planning

I had a nutrition client ask me today how I meal plan.  Specifically, she wanted to know how I keep track of recipes, what meals I want to make for the week, and how to keep it all straight while at the grocery store.  I'm a busy gal....so is she....actually, so aren't we all!  So, how do I juggle it?

It's no secret.  I'm a planner by nature. I have all kinds of lists and plans going on in my head at all times.  Most of the time, I have to write it down somewhere, or I forget it. So, in terms of my menu choices for the week, I have a piece of paper taped to the inside of my cupboard that lists supper options.  (My main focus is supper, because a lot of times for lunch I'll eat leftovers, a protein shake, or a can of tuna with vegetables. Breakfast varies....that's another post for another day.)

I start with my main dish, usually a meat or fish option.  Then, I choose a few sides- usually cooked vegetables or a salad filled with vegetables.  I will also put fruit on the table because I know my kids will eat it.  Our meals are basic, simple, and yummy.  I need it to be non-complex for the sake of time.  I use my crock pot a lot!  I have a lot of cookbooks and cooking magazines, as well as a few cooking websites that I like (Food Network, Mariahealth.blogspot.com, Cooking Light to name a few).  Occasionally, I peruse these to find new ideas if I feel we are in a recipe rut.

My menu changes a bit seasonally.  In the spring and summer, we grill more and experiment more with cold salads.  In the colder months, I make more homemade soup.  Honestly, on busy days all through the year, I do have the temptation to hit the drive through or grab-n-go options.  BUT, I remember that it won't help me reach my goals, it won't necessarily taste good, and it can cost a lot!  I'd rather plan ahead, prep ahead, and know that I can get a healthy home-cooked meal on the table for my family.

PLAN.  And take the time to plan.

A testimony to life

I know and work with some pretty extraordinary people....how lucky is that?!  Recently, I wrote about my friend Lanse who has overcome some big odds to make healthy changes in his life and experience success.  Now, I'm sharing a new testimony from my client Kathy who is not only lucky to be alive, but who also has one of the most positive attitudes toward life that I've ever seen!  Kathy could easily have given up long ago with a dire prognosis, but chose to get out of bed every day and fight for her life....a quality life and a healthy life.  I want to mention that she's in her 50s, but has the tenacity of a twenty year old!  I won't go into detail on her health without her permission, but will ask her to be a guest contributor so she can share her story.  

"I started working with Kara in January to help tone up my muscles, lose weight and continue building bone strength. She was very thorough to understand my health needs and help set short and long term goals. The short ones I knew I could do but the long term were a stretch. They were my goals and it depended on how hard I wanted to work. My biggest doubt was doing a push-up, but she knew the steps my body needed to build up to those. On a good day I can do 30-T push-ups! Some are at an elevated angle but they are all plank-style. (No Knees!) My last visit before returning home for a visit I did 17-T plank-style out of 20, on the floor!! 

The challenge to increase vegetable intake was also the catalyst to pay better attention to my nutrition. It became the second focus of the program, it made sense to give myself a better chance at success. During this time Kara was there every appointment to meet me physically with what my body could manage that day. It all came together and today, March 20th, my pant size has dropped from a bulging 12 to a zipped up 8.  I am happy to have a record of my beginning and end measurements. The reference of success on paper is proof but the sense of accomplishment and positive energy I have is the reward. We can commit to do something great for ourself but we don't have to do it alone. I will continue what I have learned."

Keep going, Kathy!!  You inspire me!

My friend Lanse

There is FIT-spiration around us every day.  I'm overwhelmed by people's amazing stories every day in my job as a trainer!  I want to talk about how my friend Lanse is inspiring to me and everyone around him.  When I first met my friend Lanse at the Y, he was just starting his fitness journey.  He was a really de-conditioned guy who was looking to make some changes in his life for the sake of his health and to serve as a FIT role model to his family.  Not only is he living that life of better health now, but HE'S LOST 100 POUNDS!  (The old fashioned way- no pills, no gimmicks, just hard work!)  Lanse brings his kids and wife to the gym so they can practice health and exercise together.  How great is that?!

Over the past several years, Lanse and I have gotten to know each other pretty well.  He is an ever-positive presence at the gym and is ready to light the fire under anyone that wants to get in shape.  Lanse went from "on the couch" to being a cycle class teacher and cycling-guru.  He is an ambassador for the Tour-de-Cure diabetes ride and recently had his story published here:  (It's a MUST READ!)

Lanse will be the first to tell you that living a FIT life doesn't happen overnight.  He will also agree with me when I say that you have to have a FIT mindset to go with the FIT physical self.  His persistence and passion impresses me and his attitude is contagious!  I think he is trying to pull people off their butts one at a time!

Keep going, Lanse!  I'm proud to know you!

Pay it forward

When I train clients, I am striving to be a teacher and a coach....I don't want them to ultimately rely on me or any other trainer to ensure their lifelong health and fitness success.  It is a real delight when I hear clients talk about "ah-ha" moments or show real understanding of change in their lives.

Recently, I've had a few clients pay forward their realizations to other people in their lives... one challenged her co-workers to take on the same veggie challenge that I had proposed to my clientele last month.  She's also talked with her patients about making "small changes" and tackling one thing at a time.  Yes!

Another gal brought a friend to a session recently and that friend said that my client had encouraged her to drink more water during the day.  As a result of carrying a water bottle around instead of grabbing a pop, she lost a few pounds and fit into her clothes better.  Yes!

So.....my clients ARE listening to me!  Ha!  In all seriousness, if someone finishes their time with me with even a small nugget of what to do in a workout and what to eat and they are feeling good about themselves, then I've done my job.  I hope to set them all free to go forward and prosper as their best selves- physically and mentally.

Pay it forward to your loved ones and make a difference.

Just one

Today, I ate a cookie that was as big as my face.  Peanut butter.  It was REALLY good.  I've been thinking about that cookie for a few days now.....it was one of those, "I'm really hungry for _____" moments.  Yes, I get those every now and again just like everyone else.  What may separate my cravings from someone else it that I can be in control.  I can have JUST ONE.  Oh, and I plan it into my week to have something like that.

Call it a "freebie, splurge, cheat," whatever.  If you stick with your tip-top eating for 90% of the time and have a treat 10%, you can still see results.  Sound too hard?  Well, if you break it down like this, it's not so bad:  I eat 5 times per day for 7 days of the week, so 35 times per week.  10% of that is 3.5.  I can technically eat 3.5 treats (small, reasonable portions) per week.  That's how I look at it.  When I do have something that isn't on my plan, I don't pig out to the max....I just eat enough to satisfy what I wanted to taste and move on.  The next meal or snack is back on the plan.

So, today, I was running errands with a hungry stomach and the idea of a cookie was screaming at me.  I didn't want a package of cookies or box of cookies or to even bake a batch of cookies...I wanted A cookie.  Something I could eat once and not be tempted by again.  I knew that the local Co-Op had a small bakery section with delicious looking fresh cookies, so I drove over there and got one.  One.  Then, done.

The lesson there is to make it an effort to go get your treat.  Don't keep it in the house or even buy a whole package of something because you'll have repeat eats.  Go get it-- buy ONE--(or a single serving bag of something)-- be done.

Detox

I was away for a few days this past week and had to navigate "away from home" nutrition.  Even though I brought some food with me and tried to have a plan, it wasn't the way I wanted it to be.  Here's a sampling...

Hotel breakfast:  Holiday Inn Express is not stellar in their options.  Cereal, cinnamon rolls, bread of every kind, muffins, high sugar yogurt, biscuits and gravy, eggs, and either bacon or sausage.  There was a fruit bowl found in the lobby.

What did I have? Eggs, breakfast meat, a piece of fruit, water, coffee.  One morning, I had a Chobani yogurt that I brought.

Drinks:  I feel like I couldn't get enough water while I was traveling!  My water bottle was always with me.

Lunch/ Supper:  Various restaurants.  I'm good at ordering off the menu.  Usually a salad with protein in it, light on the dressing.  Iced tea or water to drink.  I usually look for basic things like a meat main dish with veggies on the side if I'm not getting salad.

Snacks:  I brought loads of healthy snacks to the hotel.  Veggies, fruit, cheese, yogurt, nuts.  Easy to grab and go.

We attended a family funeral where the food was catered in.  Luckily, there were basic meat options and veggies.  Corn, potatoes, and dessert were the things I "sampled" and tried to keep small portions.  In a time of sorrow, it's easy to turn to food for comfort.

After days of this nutrition, I was ready to be home and in my own cooking zone.  Even though I thought I did a fair job of eating while away, I felt disgusting.  I felt like I had gained five pounds of fluid and had digestive problems.  I've been in the detox zone for a few days now, eating fresh fish, cooking from scratch, and in no hurry to eat out anytime soon.

Whatever life throws your way, do the best you can with what is in front of you.

FIT Community

I've had the opportunity to be a part of the Destination Medical Center initiative here in Rochester, MN.  In a nutshell, the vision is to make our city one of THE places to come to not only for medical care (Mayo Clinic), but be attractive to outsiders as a healthy, active hot spot with all sorts of wonderful things to do and see.  I'm part of the health and wellness aspect of it all.

One of the questions we are asking ourselves is, "What makes the fittest cities in America (or the world) the fittest cities?"  FYI- the "Fittest City" for the past three years in the USA was Minneapolis/St. Paul, which is just an hour north of us!  If you read the lists of the top cities, there aren't any big wow factors or secrets about them.  In fact, we already have a lot of the amenities that those cities do, just on a smaller scale.

For example, there are awesome bike trails in our city.  Great "green spaces" and parks every few blocks.  Our city is clean and attractive to be outside.  There is a great farmer's market here that runs three out of the four seasons.  These are all things that are listed in the "top" cities.  The difference?  Those cities have been more successful in getting their residents to use what they have.  I think that our city needs to motivate those who live here to get out and use what we have here to get healthier and more active.

Oh sure, we could probably add more things here for excitement....to draw more crowds.  One point I'd like to make as a fitness professional is that you can have all the shiny attractions in the world, but if people aren't motivated to use them, they won't make a difference in anyone's lives.  What is attractive to the masses?  Fun, easy, not intimidating are some things that I think of.

So, what would you like to see in your community that would inspire you to lead a healthier life?  What would motivate you to use it if you had access to it?

What does your ideal FIT community look like?

Goal City-- drive straight through or take pit stops and detours?

I've blogged about setting goals, moving forward in your fitness journey, and just plain deciding what you want in your life.  This is a check-in post to see if you've not only decided what you want, but thought about the plan that will get you there.  WHAT are you doing?  How will you get there?

Imagine yourself getting ready to drive on a long trip.  Your destination is "Goal City."  You've got your map and have planned out the best route to get there.  What are you bringing with you-- supportive people in your life?  When you run out of gas, what will you put in the tank to ensure safe travels?

I bet you would hope to travel to Goal City in good weather, with no hitches or glitches along the way.  You'd like to travel lightly because extra baggage just weighs you down.  So, you get in the car and turn the key.... You are full of energy and excited to get going on this journey!!  Are you planning to drive straight through to Goal City with nothing stopping you?  Or will you have to make a few pit stops or deal with detours?

Ok, ok, so you get that I'm talking about your own fitness journey.  It's a little cheesy, but it gives you a visual anyway.  I wanted to reassure you that it's okay to have to make "pit stops" or take detours along the way toward your goals.  What matters is that no matter what, you get back on the road and get going again.

Have you spent the last month hanging out in your chair for great lengths of time or napping more frequently?  Feeling sluggish and just want to do nothing?  I'm here to tell you that it's real life you are facing.  Take your few days of that....take your "pit stop"....maybe you just need a re-charge or are going through a tough time.  BUT, then, pull yourself back up and drive straight through until you need to take a break again.

I think you can do both and still arrive at Goal City.  When you get there, get the map out and choose another course....another destination.  Get going!

Limiting Factors- What Are Yours?

A limiting factor is anything that makes it more difficult for us to achieve results or reach health and fitness goals.  In my studies to become a nutrition coach, Precision Nutrition outlined the following as common limiting factors:

1) Genetic makeup
- This means you may not have the upper limit physical abilities to win an elite world class event or be on a pro-sports team.  This does NOT mean, "I'm overweight simply because I was born to be," or "All of the women in my family are big, so I'm destined to be."

2) Exercise
- This might be a limiting factor because you have little to no desire to exercise or don't make the time for physical activity.

3) Physiology
- Some of us have imbalances in our bodies (i.e.- hormones!) or gastrointestinal dysfunction.  These are a few things that can make it more challenging to reach certain physical goals.

4) Mindset
- Do you talk yourself out of things?  Are you depressed or have a negative attitude in life?  These are examples of how your mindset can be an obstacle.

5) Nutrition
- What do you eat and drink on a daily basis and how much of it are you taking in?

For most of what I just listed, we are basically blocking our own path to success.  Remove your limiting factors and find a way to push your own limits!

If you need help, I'm here!  I just passed my exam and am now a Certified Level 1 Nutrition Coach!!!  You can go to my website to check out my options (nutrition offerings will come out mid-February) at www.fitpersonaltraining.net.  Check out Precision Nutrition to read their articles and blog as well: www.precisionnutrition.com.

You already know what to do.....

You just don't do it.  Really, you already know if you aren't eating the way you should.  You already know if you need to plug in a few days of exercise per week.  You are smart and understand what it takes to be a healthy individual.  So why is it so hard to consistently take care of yourself?  Why is it so hard to make small changes and keep them consistent?

This is what I think...
1) We are so distracted and pulled into different directions that there is too much going on to hold focus.
2) We put ourselves last (caregivers, this one is for you especially!).
3) We get lazy and fall into old patterns and habits.
4) When we are busy, it's easy to do what is easy.  It's also easy to just do nothing.
5) We're tired from running around in circles every day.
6) We get stuck in a rut and don't know what else to try.
7) We're afraid to make changes and get results (Yes, some people are afraid to get fit....it's out of their comfort zone)

I suppose I could go on....

But, let's look at activating what you already know.  A simple first step-- next time you eat, look at what is in front of you.  If it has no nutritional value, don't put it in your mouth.  I'm just reminding you, because you already know this.

Make an appointment with yourself to move your body purposefully.  30 minutes of walking, a fitness class, some stretching-- whatever.  Stop sitting all day.  You already know this, so this is just a pep talk.

Get from "I already know what to do.....to.....I'm DOING this."  That's the hard part.  Cross over that line.  If you need someone to hold you accountable, you know where I am.

I love training groups...teaching groups...interacting with groups!  There is a great energy when people work out together.  It's never a negative energy either!! People FEED off of each other in such a great way.  When I teach a big class, there are smiles, laughter, jokes, a healthy competitive nature in the air.

Just today, I trained a small group...two friends.  Their workout was designed for them to work together not only in the strength portion, but the cardio.  You should have seen them!  Side by side, they cheered each other on....lots of "good job" and "good work" being exchanged.  Sweat, yes, but also camaraderie and support!  I genuinely feel that they had a good time!  They left the workout feeling good and so did I.

If you aren't engaging in group fitness, would you try it?  I have to admit, I'm not a regular class attendee when it comes to my personal workouts because I like to do my own thing (even though I'm a fitness teacher and LOVE that!).  But, I see the benefits all the time.  Working out in groups brings accountability, pushes you to do your best, adds a little fun, and is great social time to name a few things.

If you struggle to get it done on your own, find a group that shares the same fitness interests as you and go for it!

2014 is here, now what?!

Happy New Year!  I'm sure you are hearing or reading things everywhere that tout, "New Year, New You!" or "Start Fresh!" or something similar.  Does it resonate with you or annoy you?  I said it last year around this time, but I'm not big on the "New Year Resolutions."  You should be thinking about the whole year ahead of you and what you want to happen.  "All Year Resolutions."  I guess I get a little frustrated and saddened that people start out gung-ho and stop by the end of January because they are already burnt out.  OR, that people will "wait" until a new calendar year starts to make a change.  Why?!  You can start changing your life for the better any time--- now, one minute from now, whatever.  It doesn't have to be January 1.

I hope you've thought about what you want in the next few months or by the end of this year.  That's a start.  Then, you need to figure out HOW to get to those goals.  Remember that anything worth having and keeping for the long term takes time.  Remember that you may have to start over a million times because obstacles get in your way.  One foot in front of the next until you get closer and closer to where you want to be.  I can't remember any time that someone was just handed a better body or a magic nutrition plan. It's work....

So, take out your brand new 2014 calendar and set a few reachable goals.  Dust off your pants one size down and try them on every so often-- you may fit into them by summer!

This year is what you make it.