Month: September 2017

Fitness On The Fly

By Coach K

Hey Fitbugs! Something we all struggle with is maintaining our fitness while traveling.  Whether it’s for pleasure or business, working out while on the road seems difficult and keeping your diet on point seems nearly impossible.  If you’re lucky enough, your hotel will have a closet sized room they dare to call a “fitness facility” that will be comprised of a treadmill, a bench, and a few dumbbells.  Being thrown off your routine and out of your kitchen when traveling can be devastating to your fitness goals, but it doesn’t have to mean your last few weeks or months will be in vein.  Below are some quick tips for preparing for your trip:
 
  • Do a little research. Search for a gym close to your hotel and see if they offer temporary memberships or guest passes.
 
  • Pack a good pair of running sneakers and look for some good scenic routes.
 
  • Since you’re already out of your routine, try something new! If you don’t ever do Yoga, look for a place nearby and drop into a class or better yet, pop open a good youtube channel.  Breaking up your routine with new workouts and fitness routines will help shock your body and get over any plateaus physically and mentally. 
 
  • Invest in resistance bands.
 
When you NEED to get in a lift, I have found these closet sized fitness facilities actually do house all you need to get in a decent workout. 

Leg day?

Grab some dumbbells and put together a squat/lunge routine, finishing up with incline sprints on the treadmill.  If you aren’t ready for unassisted squats, keep the weight light (or lose the weight) and use the bench as a guide: squat until you feel the bench lightly beneath you, then rise up.  

Chest day?

A bench and some dumbbells is all you need to get in a great chest workout.  And let’s not forget the best piece of equipment you already brought with you.  YOURSELF.  Body weight exercises are great at building functional movements.  These movements are the cornerstones for more complex movements and strong living. And if you did happen to invest in those resistance bands, even better!
 

Need to eat healthy?

Okay, so you won’t be able to hop into your kitchen and do your normal meal prep and if you’re on vacation you probably also want to enjoy yourself a bit.  A good way to keep on your health kick is to plan ahead.  Pack some healthy snacks that will keep you full in between meals so you won’t splurge too badly.  You should also pack a water bottle and bring it wherever you go.  Another simple trick, be sure to choose a protein at every meal and ask for sauces on the side.  While it’s safe to say the chicken you choose at the resort restaurant for dinner is likely not prepared for the “clean eater”, chicken is still chicken and your body will be thankful for the protein.     

Fashion on the Fitness Floor

By Coach K

             Okay Fitfam this one is for the ladies and may seem a bit off the usual fitness point.  A big part of fitness is feeling comfortable.  Working through sets can be challenging and uncomfortable as we push our bodies beyond what they were able to do the day before.  That’s why it’s important that we, especially as women, are comfortable while we are working out.  This means, having confidence in ourselves to walk into a gym for the first time, or hit the weight room where the majority of patrons are men.  As you travel through the fitness journey, whether it’s to lose weight or tone up, the fact that you have decided to take this journey, tells me two things:

  1. You are at least somewhat in part, a perfectionist.
  2. You are not happy with your current physical situation.

Both of these for women can be major confidence killers and really deter us from walking into a gym where the majority of patrons are males and in-shape women.  That’s why it’s important to be comfortable with your body and have confidence.  For me, and I’m sure many women, my clothing choice can really make or break my mood and my confidence.  Just like getting dressed for a night out, choosing cute gym outfits that make me feel cute, cut, or sexy go a long way when I’m struggling through the last few sets.  Being in the gym is about being fearless and strong.  A woman with a fitness physique stands for something bold and unique.  It’s not something any of us would do if we actually listened to everyone who has told us “you’re going to look like a man” or “you won’t be able to keep the weight off”.  So why dull our self-expression with a beat up t-shirt and shorts? Why can’t we look cute? Who says we have to look like men to be in the gym? Who says we have to feel ashamed of our bodies because we have some weight to lose or toning to do?  If wearing booty shorts and a sports bra motivates you to push a little harder during your workouts, then DO IT.  And if you feel the best in an oversized t-shirt and sweats, then DO IT.  Anyone spending their time in the gym concerned with YOUR attire, is not someone who is taking their health too seriously and certainly not someone you need to worry about.  This journey is about YOU so do what you have to do.  Do what you want to do.  Do what makes you happy!

 

Hola Fit Fam!

Getting healthy and losing weight can be extremely overwhelming when just starting off.

Once someone decides they want to lose weight and change their lifestyle, what is the first step?  Many people walk into the closest gym and sign up with, or rather are sold, a personal trainer.  I know because I was one of those people.  The sales people at the gym told me “this is our best trainer” and a few minutes later I was signing my name on the dotted line.

 To make a long story short, I was soon disappointed with the lack of dedication this trainer had in my journey, their lack of knowledge, and my lack of results. This only made my goals seem more distant as I wondered if they were even attainable.

After deciding you want to overhaul your life and make healthy changes, the best place to start is your kitchen. There is a fundamental law of human nutrition and it goes like this:


If a food is in your possession or residence, then you will eventually consume it.


If you open your fridge and cabinets and see chocolates, pastas, and processed food, throw it all away.  If you’re one of those people who think they are doing a pretty good job at stacking their fridge with healthy foods, open your fridge and really take an honest look.  If you believe you are eating healthy, but are not seeing the results you want, chances are you aren’t.  And that’s okay, we can fix this!  If you open your fridge or cabinets and see ice cream, frozen breakfast goods, juices, chips, fruit bars or granola bars, or cereal, it’s time to do a kitchen overhaul.  You can spend as much time sweating in the gym as you want, but a bad diet will only sabotage your efforts.

Your kitchen should be filled with color and fresh ingredients.

If you aren’t ready to toss the existing contents of your fridge and cabinets, then you may need to take a moment and be honest with yourself about your commitment to this journey.  This doesn’t mean you will never again be able to enjoy your favorite indulgent.  This just means by and large, you will be making healthier food choices.  The weightloss and fitness journey is far more mental than it is physical.

You need dedication and mental toughness to reach your goals.  Throwing away your old habits is the very much integral first step in this process.  Once you have prepared yourself and your kitchen for the journey ahead, I would recommend doing a little bit of research to find the best coach and/or program for you.  Carefully decide what factors are important to you.  Are you busy and prefer doing things on your own time? If so, you may want to explore online training.  Or do you need a scheduled time and organized days to meet with a trainer?  Whatever you choose, take one step at a time.

Are you ready to take the next step in your fitness journey?

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