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.