Viewing entries tagged
healthy holidays

1 Comment

"Where Have You Been & What Are You Doing Now?"

Hi, friends! Long time no chat.

The last time I wrote I was about a month into my 200 hour yoga teacher training and I had every intention of keeping you updated on that journey, but as I dove deeper into that adventure two things became clear: 1) I was not willing to sacrifice anymore time with my family (and daughter who was too quickly for my liking about to turn one) and 2) it wasn't an experience that could easily be put into words or shared.

Many people say teacher training is life changing, but I would actually say it was life enhancing.  I went to training hoping to be able to teach a different kind of class and came out with so much more, including a better sense of who I am as a trainer and where I want to focus my time.

YTT Grad

Coming into the final stretch of yoga teacher training AND my daughter's first year at the same time made it perfectly clear what my next move would be... prenatal yoga teacher training.  So I signed up for an intensive two and a half week training in NYC where I commuted from NJ into the city.  Monday through Friday.  7am to 7pm.  I said it before and I'll say it again... the right trainings are life changing.  To be surrounded and supported by such strong and wonderful women while LEARNING about how strong and wonderful women are was magical.  Made all the more magical by actually being pregnant during the training.

That's right!  Seven to nine weeks pregnant, height of nausea, exhaustion, and all the other first trimester goodness right in the middle of 12 hour days.  (Shout out to all the working mamas who do that for nine months.  Hats off to you ladies!)

So for the last few months I've been home, working on my site behind the scenes, and getting ready to take on new clients all while growing a tiny human on the side.  (No biggie.)

Big Sister thinks Little Sister is in my belly button.

I'm now 21 weeks pregnant with Baby Girl Number 2 and I'd love to have you follow along on this pregnancy journey (and share your own stories with me as well!) and stay tuned for more healthy tips, tricks, meditations, and maybe even some recipes (though full disclosure the only thing I've wanted to eat for five months now are potatoes).

Go ahead and click around the updated website to see what else is new and consider signing up for the Happy Healthy Holidays challenge!  We started on Sunday, but it's never too late to join!

1 Comment

Comment

A More Traditional #TransformationTuesday

December 8 (left) vs. January 26 (right) It's been 7 weeks since I posted Progress Not Perfection (and it still doesn't look like I've cleaned my mirror ?).

That means this is progress even through the holidays. Christmas, New Years, snow days... And other than committing to a non-negotiable daily yoga practice (some days this is just meditation) I have not done a single thing differently than I was 7 weeks ago.  No crazy diets. Hell, no diet at all! No deprivation. No detoxes. (Though to be honest I probably need a sugar detox... Not for my waistline, but for my insides. I'm feeling sluggish the way I do when my sweet tooth needs to take a back seat for a while.)

But this tells me that this lifestyle works for me!

I don't count the days until I'm allowed to eat whatever I want again. Could I "tighten up" my diet to "tighten up" faster? Sure. But it won't work as well in the long run.  Quick fixes usually mean a quick return to whatever weight/shape you were when you go back to "normal."  If you make this your normal you can't lose.  Nothing works as well as consistency.

This IS a lifestyle. THIS is my normal.  And THIS is the result.

P.S.  This is also why I strongly encourage my clients to take pictures!  I wear leggings for a living and my ring is a size 3 3/4 so I don't really notice the change in my clothes or rings very often.  I assumed there wouldn't be any difference in these pictures (I actually thought I would've looked bigger), but sometimes you really can't tell where you were and where you are without the side by side comparison.  

 

Comment

Comment

Part II: Resolutions

Happy healthy holidays Yesterday I told you that as long as you promised not to make this year’s resolution all or nothing, I would teach you how to set SMART goals and we would talk about the steps to take in order to reach them.

SMART goals are: Specific Measureable Attainable Relevant Time-bound

(Get it… they spell smart!)

The point is to take vague, hard-to-reach ideas (like “I want to be in better shape”) and turn them into realistic objectives (like “I want to be able to squat x-amount and run a mile in under x-minutes).

You may already have a goal in mind.

I want to run a marathon!  

This is going to be the year I get six pack abs! 

But before you set your SMART goal in stone, I want you to ask yourself a simple question:  Why?

WHY do you want to run a marathon? (Is it because you love running or because the runners you see look fit?WHY do you want to lose weight? (Is it because you think leaner = happier? It usually doesn't.)

Determining your "why" can help you nail down what it is you actually want.

{To be clear, both of those goals are perfectly fine, but I want you to set them for the right reasons.  And remember... looking healthy and being healthy aren't always the same thing.}

Ready for a little holiday homework?

Imagine your fabulous, future-self a whole year later getting ready for 2017. How does she feel?  What does the space around her look like?  What are her hobbies?  What kind of relationships does she have?  You get the idea!  Write these things down and determine what it is you want this year. {Hint: these don't have to be fitness related!}

Need some accountability?  Put it out there!  Tell me what you're going after this year in the comments!

Then check back tomorrow for the final part of the Resolution series where we talk about ways to influence outcomes in the most positive way!

 

Comment

3 Comments

Part I: Resolutions

Happy healthy holidays With only days left in 2015, I'm sure many of you have started thinking about New Year's resolutions and all the things you hope to accomplish in 2016.

Can I tell you a secret? I kinda wish you wouldn't...

Look, setting goals is important.  Goals give you long-term vision and short-term motivation and those are great things!  The problem with goal setting is that it often puts the destination above the journey and – especially in the health and fitness world – there is no destination. Consistency is the key!

You can eat steamed chicken and broccoli and hit the gym everyday until you have a six-pack, but as soon as you give that up (because let’s face it, that’s not sustainable) then it’s back to square one.

In order to be truly successful in the long run, you have to adopt this as a lifestyle.

But you know the old saying, "If you fail to plan, you plan to fail."  So make a plan!

That doesn’t mean your plan needs to be "follow a strict diet and schedule."  In fact, when we make plans and forget to build in flexibility, we fail because we weren’t really prepared.  So plan for what you will do when you travel.  Plan for the days when you get stuck working late.  Plan for an injury that would keep you from doing certain exercises.  Plan for any issues you think may get in your way.  Plan on giving yourself some wiggle room when friends or family come to town or you go on vacation.  Know your plan and know how to put it into action when you need it.  That is structure with flexibility.  That is how you make this a lifestyle.

So as long as you promise not to make this year’s resolution all or nothing, tomorrow I’ll teach you how to set SMART goals and the steps to take to reach them.

 

3 Comments

Comment

2015 Fit Friends Gift Guide

Fit Friends Gift Guide We’re already a week into December! Are you still looking for a gift for your favorite fit friend? I’ve compiled a list of some of my can’t-live-without-just-gotta-have gadgets, places, and apps to make your search a little easier!

1) Timex Women’s T5K723 Ironman Road Trainer + Digital HRM

timex

I use this watch every single day. It’s small enough that it doesn’t interfere while training and it even has the option to change settings to give you a more accurate calorie count for when you’re lifting, riding, running, etc. I’ve had to change the battery in the heart rate monitor four times in the two years I’ve had it, but it’s a simple fix and – to be fair – I often use it two to four hours a day.

2)  Resistance Bands

Resistance BandsDon’t have a lot of room to store equipment? Worried about kids/pets getting hurt around heavy weights? All five of these bands plus the door anchor fit into a small bag and are stackable to create up to 75lbs of resistance. I love that I can easily adjust my workouts to make them more challenging once I become comfortable with one level of resistance and they’re so portable I can take them outside while we’re enjoying 60+ degree days in December.

3) Stability Ball

Stability BallThere are endless uses for a stability ball like this. Just sitting on one of these instead of the couch while watching TV can help improve core strength and help back pain. There are also countless exercises that use the stability ball and this one in particular has a base you can hook your resistance bands up to.

4) TRX Suspension Trainer

TRXLike the resistance bands, this baby fits into a bag smaller than my purse. The TRX uses bodyweight exercises to improve strength, balance, and core stability all at the same time. It can be a little tricky to get the hang of if you’ve never used it before, but they have great tutorials on their site and on YouTube OR you can schedule a session or two with me and we’ll go over how to use your new toy!

5) Headspace Subscription

HeadspaceHeadspace is a personal trainer – for your mind. The free Take 10 Program gently guides users into the world of meditation, but the yearly subscription is where the really great stuff is. There are categories for stress, anxiety, sleep, self-esteem, happiness, balance, and so much more. Happy mind = happy body.

6) Les Mills Weight Set

LM Smart BarIf you’re looking for some serious weights, but don’t exactly have the room or budget for an Olympic weight set this may be a great start. I have the Don Oliver set, but I hear the SmartBars are amazing. Can I lift as heavy as I’d like to with this? Not always. But this has kept my strength up well since I’ve had trouble getting to the gym as often with a baby at home.

7) #fitmom Tank

Fit MomIs your favorite fit-friend a new mommy or mommy-to-be? I love my #fitmom tank from Fresh Apparel! It’s comfortable to workout in, washes well (hello, baby puke), and gets lots of laughs when I wear it out. PLUS you’re supporting another mom’s business when you buy from her!

8) Superfun Yoga Pants

Superfun Yoga PantsIf you live in the Richmond area and you’ve seen a woman walking around in the fly-est leggings you’ve ever seen, there’s a good chance that’s thanks to Superfun Yoga pants. They sell lots of brands and sizing can run differently on all of them so if you can, they recommend you try them on in person. Bring your fit friend to a pop-up or shop online! (They even sell gift certificates if you’re just not sure what size or pattern to choose.)

9) Fancy Gym Bag

Lululemon Duffle I treated myself to a lululemon gym bag before I started teaching and it’s still in amazing shape despite the fact that it comes with me EVERYWHERE. This isn’t the same bag, but it has a lot of the same features. I love that these bags have a place for my yoga mat and for a change of clothes, my cycle shoes, etc.

10) Class Packages

BohoOmOnYogaTurn RVA

Does your friend go to a studio for yoga every Saturday morning? Does she set her alarm two hours early so she can start her day with her favorite instructor (maybe 5:45a Fridays at Boho Cycle Studio *hint hint*)? You can purchase class packages as gifts at most studios. Better yet… get her one and then get yourself one too! I love when friends join me for a workout.

If you’re in the RVA area here are a few of my favorite places to sweat:

Have anything to add to the list?  Comment below!

Comment