Exercise, fitness, health, Opinion, Progress, wellness

Gym Anxiety

A huge component of getting your health on track is exercising consistently. This usually requires you to get out of the house, and most likely your comfort zone, and head to a gym or health club.

If only exercise was as easy as walking into a gym.

Once you get there, there are so many options.

Do I start with cardio or weights?

If cardio, do I use the elliptical, treadmill, stair stepper, rower, or bike?

How long should I be doing this for?

Should I still lift weights afterwards?

If weights, how do I do this?

Can I just use machines? Are there directions?

Will the machines be enough?

How many of each do I do?

Do I do cardio after this?

Should I have eaten beforehand? How long before? What should I have eaten?

For me, all of these questions are easy. I’ve spent the past nine years of my life studying the science behind these questions and figuring it out myself. I’m guessing you don’t have that same experience, and that’s totally fine. As a fitness professional, even I get gym anxiety. I don’t like being around so many people, and sometimes, it’s just too much for me to handle. I also feel the eyes of everyone in the gym, and I also feel the pressure to look and perform a certain way, especially given my background. Most days, I’m cool as a cucumber, and the gym is my safe zone. Some days, I full on panic walking in there and seeing all of the other bodies getting their workout in.

The gym is a place for everyone to work on their health. If you feel uncomfortable in a certain gym, there’s nothing wrong in switching to one that is more your type of environment. There are gyms that cater to elite athletes, ones that cater to crossfit, ones that cater to bros who like to scream and slam weights, and ones that cater to those who are not so comfortable in all of those previous scenarios. You just have to find the right one for you.

Not only is the right environment step one to feeling comfortable in the gym, but knowledge is too. Obviously, I’m not suggesting you head out and get your personal training certification in order to feel somewhat comfortable in the gym, but a little research goes a long way. Before you head into the gym, reading some articles on the basics of fitness (may I recommend the foundations of fitness posts I wrote HERE and HERE), can make you feel much more comfortable. Having a concrete plan of what exercises you are doing, what machines you are heading for, and how long to do all of them is huge. This gives you a set program for yourself to follow, taking the guesswork out of this crazy place. There are plenty of free, generic programs out there for you to follow until you feel comfortable enough to put your own spin on it.

Use the resources that the gym provides. Many gyms offer complimentary personal training assessments as part of the membership. Yes, this can be scary to sit down with a professional when you feel less than an amateur, but remember: their job, above all else, is to improve your health. Don’t allow them to sell you on random shenanigans you don’t need, but don’t be afraid to ask them for help. Ask them to show you a machine, ask for a quick form check, ask them how many reps they thing you should do, the worst they can do is say no. Many gyms also offer exercise classes. This can be a great way to learn a thing or two, without drawing too much attention to yourself. Just be careful with new movements, and don’t push yourself too hard until you know you’re doing it right (this is actually great advice for any new exerciser. Don’t be afraid to start light until you get the hang of it)

If all else fails, put on your headphones, hop on a treadmill, and observe. Tune out all the craziness and hubbub of the gym by putting on your music that you like, and hop on the treadmill, even at a walk. Once you’re on the treadmill, look around you. Watch people at the gym and watch the exercises they’re doing. Watch how they do them, watch the personal trainers and the exercises they give clients. It’s a great way to get yourself familiar with some things you maybe have only seen online.

One of my favorite quotes is “don’t let the fear of striking out keep you from playing the game.” It’s totally fine to be scared as hell of the gym, but don’t let that stop you from getting healthy. It is a large, confusing place, full of lots of other people who seem like they know what they’re doing, and you just missed the memo. Everyone was once a beginner. I promise you, most of those people don’t know much more than you do, they just hide it better. There was a time when I was just wandering around the gym, lost and confused. Now, I’m more comfortable there than pretty much anywhere else. Just like anything else, it takes time. Everyone is there for the same reason, you got this.

Nutrition, Opinion, Progress, wellness

Keep Calm and Drink Ya Water

As Derek Zoolander says, “Water is the essence of wetness. Wetness is the essence of beauty.”

Drinking enough water is probably the easiest, and single most important, thing you can do to improve your health. Why? Well just to begin:

1. Your body is up to 65% water.

2. Your blood is around 90% water.

3. Your brain is around 75% water.

4. Your lungs are around 85% water.

When you see just how much of your body consists of water, it’s much easier to understand why proper hydration is that important. That water keeps everything running smoothly in your body, from dissolving vitamins in your blood for easier absorption to lubrication joints to aiding in muscle recovery. If that’s not enough to convince you to up your water intake, there’s more.

Proper hydration can also be crucial to weight loss and management.

First, keeping yourself properly hydrated means that your body is running at it’s best, allowing you to have the best performance in workouts that you can. It also means that your brain is functioning well, keeping irrational thoughts at bay (hello, “i had one cookie so this means I’ve failed and I’m going to eat the whole package and be a failure forever.” That’s much harder to think when you aren’t dehydrated.) Even dehydration of just 2% leads to decrease in physical and mental performance, leading to you feeling lethargic and a bit irrational.

Second, the cue for thirst is most often mistaken for hunger. This means that when you are actually thirsty, you may be reaching for snacks that you don’t actually need. Staying hydrated means you most likely get that thirst signal in the first place, so if you get a hunger pang, you’re most likely in need of some calories.

Third, water keeps you full! You can’t abuse this one, but when you have a belly full of water, it’s hard to overeat. I tell clients to start each meal with a big glass of water. Not only does this help them reach their hydration goals, but it helps to prevent overeating.

Last, water has zero calories. Replacing a soda or juice with a water of the same size can save a ton of sugar and between 100-200 calories. Add all of those calories up throughout the day, and water can be the difference between you hitting your goal or not.

Now that the reasons for drinking water are laid out, the question is now “How Much?” There is actually no universal standard for how much water to consume. It used to be 8 8oz glasses, which is still better than nothing, but water intake is also based on your size, how active you are, how much you sweat, etc. The best rule of thumb there is right now is to drink .5-1 ounce of water for each pound of bodyweight. This means that the intake for a 150lb person would be between 75 and 150oz.

The best tips i can give you for water consumption, especially if you haven’t been drinking nearly enough is just to start.

• Drink an extra glass of water daily

• Buy a refillable (BPA Free!) water bottle to refill all day long

• Drink a glass of water before each meal

• Drink a glass right after you wake up

• Replace one sugary drink with a glass of water

• Use crystal light or MIO drops to flavor water if you need to

Exercise, fitness, Opinion, Progress, wellness

Ready, Set, Goal

Today is the last day of 2018 (we made it, woo!), and tomorrow is the day. The day that you have decided will be the day that you become the person you want to be, and do the things you want to do. Goodbye you of yesteryear, and hello new and improved 2019 you!

I don’t know about you, but I have some HUGE goals for 2019, most that are too big to work towards right off the bat. Why do I say that? Because I like to feel like I’m accomplishing things, as I’m sure you do too. Only working towards my overall goal, and not accomplishing even close to all of it by the end of the month? That’s pretty discouraging. But it’s not my fault, and not yours either if that happens to you. The fault was in your goal, not in yourself. The first step to success, in any journey, is to make sure that your goals set you up for success. These goals need to be as helpful as possible, and they need to be SMART.

*Specific – Make sure your goal is actually specific. Losing weight is a good goal, but losing 15lbs of body fat is an even better goal. This sets us up for an actual number goal, to ensure we’re making progress towards it, and also includes that we want to lose body fat, not just any mass (including muscle).

*Measurable – We want to make sure we can actually measure our goal. A specific goal is usually one that can be measured and tracked. Seeing the physical evidence of progress towards an overall goal can help with both motivation and adherence to the goal.

*Attainable – Make sure your goal is something that can actually be achieved. A goal to lose 50lbs and 10% body fat is a great goal, it is both specific and measurable. However, if we decide the deadline is four weeks to achieve this goal goal, it now becomes unattainable. (Or if you can attain it, it won’t be sustainable). An unattainable goal sets you up for failure before you even start.

*Realistic – This also can be “results based”. Make sure your goal is realistic. This goes hand in hand with attainable. A goal that gives you no chance to reach from the beginning will not help you reach it. It is much better to make multiple, smaller milestone type goals. This will keep your motivation elevated, as you reach smaller goals more often, on your way to the overall goal.

*Time Sensitive – Give yourself a deadline! This goes along with each of the previous attributes of a successful goal, but give yourself a time table to reach your goal, as long as that deadline is realistic. This will again keep that motivation high, as you strive to hit the goal by your deadline. Again, smaller goals with deadlines that approach more quickly, with deadlines every couple of weeks or months, can help keep that drive. This allows you continuously hit goals, rather than feeling like you might never hit your overall goal.

If you write down your goals, and they don’t hit all of the SMART points, there’s no problem with reworking them a bit. The most common goal mistake I come across is too much too soon. This means that your goal is your overall goal, making it not so attainable. All you have to do is take a step back. Think about what steps you need to accomplish to hit that overall goal. What’s the first step? Boom. There’s your goal. I find it most helpful to take my overall goal and work backwards, in there I find my actual, SMART goals.

Set yourself up for success, make sure your 2019 goals are SMART.

Exercise, Nutrition, Opinion, Progress

Health Between the Holidays

We did it! We survived Thanksgiving, and we’re now officially in the holiday season. I already made a post about surviving the holidays (read it here), but here’s a new take on the topic. Before we go any further: one day of overindulgence will not ruin your progress. Your body is smart, and knows how to handle extra calories on a single day (and even a few days of overindulgence won’t ruin your hard work. Just don’t let all of your healthy habits go out the window.) I don’t know about you, but I enjoyed my vacation the past few days, and I do mean enjoyed (pretty sure I had pie for breakfast the past three days), but am I giving up for the rest of the year? Absolutely not.

The four-five weeks between Thanksgiving and Christmas is incredibly tricky, especially when it comes to health and fitness. It’s in these five weeks that most people get the “all or nothing” mentality, feel like they failed, and throw in the towel on their fitness goals. They think “in just a few weeks, the holidays will be over, it’ll be a new year, and I’ll start then.” Now, really think about just how much time that is.

*It takes three weeks to form a new habit, so, in five weeks, you could be well into integrating your second healthy habit. I’ve talked about how a healthy lifestyle is nothing more than a combination of healthy habits implemented into your daily routine, making a healthy lifestyle. Take the next few weeks to get your water intake up and go for a walk a few days a week to make a huge difference in your health and fitness journey success, especially getting a jumpstart on January.

*Sustainable weight loss is between .5-2lbs per week, depending on your current status and goals. But, in five weeks, you could be 2.5-10lbs closer to your ultimate weight loss goal. I know you have that magic number in your mind, that magic weight (we all have it, no shame). Imagine starting in January, with your goals not so out of reach. And, even if you don’t have a goal weight in mind, implementing healthier habits over the unhealthiest of the holidays helps to offset those indulgences as the season goes on.

Five weeks doesn’t initially seem like a significant amount of time, until you list out what you can really accomplish in that timespan. Now, it becomes just another time period in which we can get closer to our goals.

Putting off your health goals until the “time is right” really sets the tone of those goals as well. Unfortunately, the tone those goals now have is that they aren’t a priority, and can be taken over by anything more pressing. This is why you make the resolution to lose the same ten pounds year after year, that goal isn’t a real priority to you. If it was, you would have hit that goal, and not let other priorities push it out of the way. It’s time to stop the resolution cycle! No more dieting for January, let’s get healthy for life! Believe me, I’m not saying to start a restrictive, regimented plan today. Starting a crazy, restrictive diet, especially during the season of holiday parties, will do nothing but set you up for failure. What I’m saying is now is the time to wake up and prioritize your health. Now is the time to write out your goals (and make sure to make them SMART: Specific, Measurable, Attainable, Relevant, and Timely). Now is the time to pick a few steps, that you are confident that you can implement into your lifestyle, to help reach your goals.

I overindulged in the past week. I feel it today, I feel off. I don’t feel guilt for not following my routine on vacation, and I don’t feel like a failure in my goals. Today, I am back on my usual routine. Today, I am prioritizing eating lighter, with more vegetables at each meal, increasing my water intake to my usual levels, and going back to my usual exercise program. I’m not “making up” for anything, or going overboard in anticipation of Christmas, I’m just going back to my habits. I’m taking care of myself today, for life, not for January. Who’s with me?

Exercise, Nutrition, Opinion, Progress

Surviving the Holidays

Here we are! It’s the most wonderful time of the year! From October to January, Halloween, Thanksgiving, and the various December holidays in between, there are parties and celebrations galore. Each celebration may be unique in it’s traditions, but they all share a common characteristics: lots of food and drinks. Before we go any further into this topic: Enjoy the holidays! Do NOT let your diet get in the way of family time or enjoying your time over the holidays. Each holiday (minus Hanukkah and Kwanza) is one single day. Just like one day of eating salads won’t make you skinny, one day of indulgence won’t break your progress. The point of this post is to make you aware of the choices you are making, especially when holiday parties start popping up like zits.

The Food

Halloween has millions of pieces of candy by the bagful, Thanksgiving brings multiple dinners, and the December guys brings work parties, family gatherings, and celebrations out the wazoo. How is someone supposed to stay on track during a time like this? Simple: we do our best. If we just gave up from October-December, then we need to start over in January (holla resolutioners), and then the cycle begins again. Let’s break the cycle. The biggest thing to remember with Holiday food is moderation. Snag an appetizer as it’s passed around the office party, snack on a fun size candy bar from the community bowl, and have a slice of pumpkin pie. All of these snacks can be part of a healthy lifestyle (and they should be, nothing is off limits with a healthy life), as long as we practice moderation. The problem comes when we can’t stop at one piece, one slice, one drink etc. Again: one day won’t ruin you. However, if you decide to indulge, keep it to one day. Multiple days of going over calories and macros will add up come January.

One of the best tips that I can give you to deal with the Holidays is to keep your routine. Maybe lighten up your earlier meals a bit (one egg and two egg whites instead of three whole eggs or 1/3 cup oatmeal instead of 1/2 cup, etc), but mostly just stick to what you know. If you decide to starve yourself all day in hopes of “saving up” for a big meal or party, guess what’s going to happen? You’re going to go way overboard because you’re, you guessed it, starving. It’s much better to go into a big food situation satisfied and blood sugar on track, than ravenous and cranky. Except for your occasional all out day (plan that one in advance, make sure that’s the day you want), keep tracking your food. You’ll be surprised what you can eat, while still staying within your goal ranges.

The Alcohol

Even more dangerous to a healthy lifestyle than party food, is alcohol. Not because alcohol can’t be in a healthy life (moderationnn), but because the calories in alcohol don’t fill you up, are devoid of any nutrients, and can cause you to eat foods you usually wouldn’t after you indulge. One gram of alcohol contains 7 calories (as compared to 1g/4cals for carbs/protein and 1g/9cals for fats), but contains no nutritional value. To track alcohol itself in a food tracker, either take from your carbs (alcohol cals divided by 4) or fats (alcohol cals divided by 9), depending on which works best for your preferences. The other tricky part about is alcohol is, unless you’re sticking to beer and wine, the alcohol is usually mixed with something to make it more appetizing. Those mixers add sugar and calories, making that 140 calorie shot of vodka into a 350 calorie vodka cranberry. The lowest calorie mixers include soda water/seltzer, diet soda, and fresh fruit juice. I would say to tweak your drink order itself if 1) you know you’ll be indulging a lot tonight or 2) you know you have a lot of alcohol based events coming up. Otherwise, enjoy what you enjoy (and fully enjoy it) and move on.

As well, be sure to keep your stomach full before a night of drinking. You need to make sure your body is able to metabolize the alcohol, and slowly enough (due to food) so it’s not too much too fast. Another issue with drinking is the after drinks snacking. I don’t know about you, but pizza after happy hour is my jam, even if I planned on eating a healthier snack when I get home. Try to keep yourself full and happy before drinking, so hopefully you don’t feel the need to get snackage on the way home. Have some satisfying, yet healthy, snacks waiting for you when you get home too, and hide the not so good for us snacks. The easier it is to access, the more likely you are to eat it.

What do we do?

Halloween is known for it’s candy obviously, and Thanksgiving has the feast to end all feasts, and Christmas is a time of overindulgence with a rich family meal on both Christmas Eve and Christmas Day, and they are only a month apart (if you celebrate Hanukkah, as I do along with Christmas, it is celebrated by frying foods in oil, not any better health wise). If we do nothing, and just overindulge until the cows come home, January is going to be a rude awakening. The biggest thing to remember: consistency is key. Even with your parties and events and meals, stay on your normal workout routine and nutrition. Do not try to “make up” for the extra calories with less food or excessive exercise. That won’t do anything but make you miserable when you aren’t partying. This season is all about fun and enjoyment, so don’t let you fitness goals stop you from enjoying your life. Health is an all around state of mental and physical well being, so being obsessive over calories during the holidays impedes on the mental health aspect. Take a deep breath, plan out the next few months, and continue to smash your goals. Holiday goal: maintain your routine and enjoy the season.

Exercise, Nutrition, Progress

Step One

When you are going through any change in your life, the hardest part is step one. Step one isn’t just thinking about your goals, it’s where you make that decision that you are going to disrupt your routine and your comfort in search of those goals. Especially in terms of fitness, step one can be overwhelming. Not only is a change to any comfort scary, but when it involves your body and your self esteem, it carries much more weight. As well, with so many things to change and so much misinformation out there, what do you even do first? Many people approach fitness as a sprint, not requiring more than effort, changing everything at once and as quickly as possible, which leads them to burn out not far from the start. Fitness should be treated more as a marathon. You should expect it to be a process, one that does require work, but also requires research and a gradual change to all aspects of your life. It’s not just a quick fix, fitness truly is a lifestyle change. How do we do this in a way that won’t leave us burned out and more discouraged than before we even decided to start? Read on to find out.

Add, Not Subtract

I know, I know. “Molly what? I’m trying to lose weight, why would I add anything?” Well, over the years, I’ve noticed it’s much less jarring to clients if they keep their normal routines, but begin to add better habits on top of it. Step one (after the initial step one of making the decision to change) is to plan. You need to research different ways of going about making the healthy switch, and plan which is best for you. After you do some poking around and reading, we reach our next decision: what is your next step? Are you more comfortable with exercising or changing your eating habits? Even that may be too much, lets start smaller.

Do you drink enough water? More often than not, you don’t. The majority of new clients I speak with either don’t keep track of their water intake, or know how much they drink, and it’s not enough. So our first step here, add in more water. The usual standard is 64oz per day (or 8 8oz glasses). The human body is mostly made up of water and staying properly hydrated allows your body to run efficiently. As well, water can help keep your appetite in check, as the cue for thirst can commonly be mistaken as hunger. Always keep a water bottle with you, preferably a refillable BPA free one you can always top off, to ensure you have no excuse not to keep drinking throughout the day. Also, start each meal with a full 8oz glass of water. This helps to increase water consumption, and can also help with overeating as it almost pre fills your stomach.

Do you eat enough vegetables? Probably not. You’d be surprised how many vegetables actually makes up the five servings per day that is recommended. Our next step, add in an extra serving of veggies. This can be adding in a salad before dinner, making an extra side for dinner, or adding a salad or veggies in place of chips or fries at lunch. So, again, we’re not changing your normalcy yet, we’re just adding in more food. Vegetables are very nutrient dense foods, but luckily not very calorie dense. This means that 100 calories of broccoli is way more volume of food than the same 100 calories of bacon, so adding in veggies is not going to adversely affect your calorie intake. Adding in higher nutrient dense foods that have lower calorie counts can actually help lower overall calorie intake by replacing the volume of higher calorie foods, but that’s just an added bonus of extra vitamins and minerals.

Do you move enough? Again, probably not. How often do you hear people (maybe friends, coworkers, family) talk about hitting 10,000 steps on their Fitbit. That’s the recommended amount of movement daily, and its a lot! 10,000 steps is pretty active, and if you hit that without either trying to or thinking your daily activity level was high, I’d be surprised. So our next step is to add more activity. This step takes more effort than the previous steps, but it’s just as important. Activity doesn’t have to automatically mean more time in the gym. It can be a gym session. It can be trying out a new exercise class. It can be adding in a walk before or after dinner. It can be getting up from your desk for a lap around the office every hour. It can be stretching before bed. Anything that gets you up from sitting and moving around is adding in activity. The recommended amount of exercise from the department of health is 150 minutes of moderate activity per week or 75 minutes of vigorous activity per week. Now, you don’t have to get up to that level right away, but that should be the goal to start. Like I said with the other two steps, we’re not taking away anything from your lifestyle, we’re just adding in healthier habits.

Starting a new routine, especially a fitness or health routine, can be daunting. However, adding things to an already comfortable routine, rather than subtracting, can bring about a new lifestyle in an easier way. The more comfortable you get with these habits while still in your everyday routine, the less harsh the overall change will be. As well, change one habit per week. Start with adding in water, then the next week add in a serving of vegetables as well as the water, and finally the next week, start to increase activity levels. Once you get fully comfortable with adding these habits, we can start subtracting the unhealthier habits that we’ve grown accustomed to, but we’ll tackle that later. After you add in healthy habits, you’ll start to notice positive changes, whether it be physical appearances or just feeling healthier, and it will help to propel your journey forward. It may seem slow at first, like the changes aren’t doing much, but over time, when you’re deep in your journey, and your habits and lifestyle are completely different from what they are now, you’ll see the benefit in the gradual change.

#trusttheprocess