Weekend Warriors

Do you ever feel like you are great at sticking to a routine during the week but as soon as the weekend rolls around you stray from working out and sticking to healthy eating? I know I do!

During the week it is easy to stick to a plan, especially if you have established workout routines such as certain classes you go to, a trainer or just an easily accessible gym that you frequent most days. It is also healthy to stick to a meal plan filled with healthy foods during the week. You can plan ahead on Sundays for breakfasts, lunches and dinners Monday-Friday to keep you feeling satisfied and on track. However it can be much harder to plan for the weekends!

Weekends involve more social commitments, going out to eat, and a less regular schedule to dictate when we eat or work out! I often only eat 2 meals and fewer snacks on the weekends due to running around doing errands or bigger meals such as brunches and dinners out.

Knowing that this is the case, carve out time to add fitness into your weekend schedule. Plan a hike/walk/ bike with friends, find a new class to try that you don’t have time for during the week, or do a quick at-home workout to get you feeling ready to tackle whatever the weekend brings! This may also be a great time to break out your yoga mat in order to de-stress from the week and really allow yourself some deep relaxation time to feel rejuvenated and fresh!

With weekend eating- when you are out be mindful of portion size as well as what else you plan on eating that day! Try and order meals that incorporate proteins, carbs, and fruits or vegetables so that you are still getting a well-balanced meal! In between brunch cocktails or dinner drinks, make sure you are drinking water to remain hydrated!

Enjoy your weekend and stay healthy!

21-Day Mindfulness Challenge

Fall is almost here, lets start the new season off right by doing a mental cleanse! This 21-day challenge starts on Monday September 1st and will encompass principles of mindfulness, shame, changing thoughts and self-talk, cultivating gratitude, and allowing yourself to be more present in the moment!
I created this challenge because this summer has been an intense season of change in my life. Basically everything started anew in May, and one thing I have been so focused on has been mindfulness. Making myself take silent moments in my day to breathe, clear out the negativity, and be grateful for everything that has fallen in my lap lately. It is amazing what a mental cleanse like that can do! So I am opening this up to my community of family, friends and those I have yet to meet!
What is it:
21-Day Challenge
21 days of learning how to be mindful and in control of your thoughts.
I will send each person who signs up daily emails, mantras, quotes, and breathing challenges every day- with the purpose of guiding you along your path to self peace.
Last day to sign up is Friday, August 30th! Simply send me your email and you are in!!!
Lets get to it!

Smoothie Roundup

I am a huge fan of juices and smoothies. Not the processed store bought kinds, or a strict juice cleanse, but home making delicious juices and smoothies using fresh produce and protein to really make the most of my snacks and meals and get the protein/carbs I need in a day! Smoothies are also super easy to make and save half for a mid-afternoon protein packed treat, and can also be made into healthy tasting milkshake-esque desert options! Who can say no to that? So I wanted to share a bunch of smoothies from around the web that I absolutely love!

http://www.pbfingers.com/2014/07/10/watermelon-smoothie-with-pineapple-and-mint/

So get that blender out and get those fruits and veggies in even easier with these great recipes!!

Breathe

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Breathing, relaxing, mindfulness. When these words come up, what do you hear? Words that remind us of things we should be doing for our sanity, but who has time to relax, or meditate, and what really is mindfulness?

Mindfulness, quite simply, is the act of concentrating on your breathing, being aware of this breath and being aware of what is going on around you in the present moment. Breathing is the simplest way to calm anxiety and return our focus to where it truly is.

To figure out if this is for you, answer these two questions for yourself:

Do you tend to get so focused on the goal that you want to achieve that you lose touch with what you are doing right now to get there?

Do you then rush through activities without being really attentive, to the point that you never quite reach that goal?

After answering these questions, I want you to sit and take 5 deep breaths in through your nose and our through your mouth. While doing this allow yourself to focus only on the sensation of breathing, how it feels to expand your lungs, and feeling the relief that comes with each exhale. This is a simple practice that you can do virtually anywhere when you are feeling that you are just go through the motions, feeling at a dead end, or losing sight of your goals

The best place to breath is in the gym. When I teach spin, I have at least one song where all my riders simply climb a hill and focus on their breathing. Often afterwards, they tell that is the only time that day they have taken time out to breathe like that, but it helped them power up that hill and remember what their goals were. When we exercise, we can often get caught aimlessly following a work-out without really paying attention to what our muscles are doing. To reap the full rewards of your exercise program, use your breath to coordinate your moves and focus on the feeling of engaging your muscles for a deeper burn.

What you want is right in front of you- with the use of breathing and mindfulness, you can get there even faster!

 

 

Friday Finds

It is the end of the week, and as such, I wanted to share with some of my favorite finds from around the web this week!

Creamy Mexican Kale Salad

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http://ifoodreal.com/healthy-creamy-mexican-kale-salad/
Because really… how good does that look?

 

17-Unforgettable Active Vacations

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http://greatist.com/fitness/best-fitness-vacations-2014

Yes, I love to relax on vacation, but I also love adventures and trying new things so these are right up my alley!

 

Lunch Guide
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This is a great guide for any one making their own lunches- or kids lunches!

Back on Pointe Ab workout:
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This Quote:
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Fitness should be about making yourself proud and challenging yourself every day! Go on and make yourself proud!

Snacking to Fuel Your Day

I often get asked about nutrition, specifically snacking between meals and what constitutes a good healthy snack!

As a proponent of the Macro Diet and wannabe Paleo eater, I try to work in two or three snacks or smaller meals spaced three hours between meals in order to get what I need throughout the day, and also to keep my energy up throughout the day! No one wants a depleted, hangry trainer and wellness coach so I need to be energized!

Eating steadily throughout the day- by ways of eating a set meal or snack every 3-4 hours (not constant grazing as that is often mindless) can help us get what we want out of our plan to fuel us through workouts, work days, kids, social obligations etc.

So now that you know why you should snack- what should you be eating?

I try to get a bit of protein and carbohydrates into every snack! Here are my go-to snacks:

Protein Balls

Trader Joe’s Light Cheese Sticks

Carrots and Sabra Roasted Pine nut Hummus

Apple slices with Almond Butter (or any nut butter really!)

Smoothies like this one:

Strawberry, Coconut, PB smoothie

Greek Yogurt with 1/2 a packet of Belvita Breakfast Biscuits

1/2 a sweet potato topped with plain greek yogurt and ground turkey

Turkey lettuce wraps

Homemade trail mix with dried fruit and nuts

You can choose your snacks based on your program and what you need to meet your daily goals!

 

 

Failure

Happy middle of the week!
Today’s post was inspired by a quote I saw on Facebook, but also by a pattern I have been noticing in my work both as a sports pyschology consultant and personal training.
9e75b3d3771ade38a08dad70b7ebee0cOften, when pursuing a goal exercise or athlete related, we think about either making our goal or failing to make it. However it is not that black and white, which is why this quote struck out to me so much this morning. 

Each goal is a journey, and like any journey, we are going to take breaks or make a pit stop that sets us back, however the only time the journey ends is when we decide to quit. Exercise should not be a temporary activity just until you lose “the last 5 pounds” and then you go back to a sedentary lifestyle. In that scenario, exercise is the break or the pit stop- not the journey. Exercise can be a powerful thing- it allows us a 30-60 minute break in our day when we can breathe, focus on our body, and thank our body for all it does through something that is good for it. It should be a lifelong habit, a way of life. Obviously not all forms of exercise are sustainable forever because of wear and tear, but there are options for everyone 98% of the time.

That being said, none of us are perfect and so we will take our days off, which sometimes turn into months or years. We will have our cheat food days when we eat pizza and ice cream and drink too many beers. These days- the days we let go and allow ourselves the freedom to not exercise, or not adhere to strict food guidelines- these are NOT failures! They are simply the detours on our journey, and are often necessary for adherence to any program. Many of my clients, express guilt or a feeling of a failure after these days. They shame and guilt themselves, believing that they have failed. But then with some renewed motivation, they begin again. The pattern here is this nasty feeling of shame and guilt. Instead of being an actual motivating factor it just cuts even deeper into ourself esteem. 

Instead, remind yourself of the journey you are on- for lifelong health, a peace of mind and to be happy with who you are! That means embracing those times of “failure” and work them into your program. If you know you are going on vacation or celebrating, or just have a day where working out isn’t possible- work that into your week. Bring healthy food/snacks or allow yourself the space to indulge a little bit without judgement. Take a walk on the beach or wherever you may be on a trip and enjoy your surroundings! Savor the food you are eating, and enjoy the company you are with! At the end of the day- it is these experiences we remember and cherish! The only failure is in giving up on yourself and quitting! So enjoy life, enjoy healthy food and exercise and enjoy the little detours!

 

 

 

Back to Basics Pyramid Workout

Happy Tuesday!
As a trainer, I am constantly coming up with new workouts for my clients to keep them on their toes! Usually I create brand new workouts for each client, however sometimes I make a workout that I love so much I use it or at least a version of it for as many clients as I can! This is one of them!
The great thing about this workout is that you can do it anywhere as there is no eqiopment needed and yet you will still feel the burn and satisfaction of getting a real sweaty workout in!
Pyramid Workout

 

You can weights to the squats and lunges, and if pushups bother your arms or elbows try using a TRX if available at your gym!

Enjoy and let me know how you liked it!!

xxoo

Megan

Let’s Conquer our Fears!

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Often when we are starting something new, it brings a measure of fear and uncertainty. This is completely normal and allows us to make one of two choices. To change and face the fear and find the amazing things that lie on the other side, or continue to be ruled by this fear and stay in the safety of our comfort zone.

The great thing about comfort zones is that we can be successful and happy within them, but eventually we plateau and what then? Recently that happened to me. I was successful within my personal training business however I knew there was more I could do to really feel like I am making my work count, help my clients even more. But then that fear came in- the fear of no one liking my idea, of failing. Why put myself out there when no one may care?

It was in one of those moments that I realized something beautiful. That was all my fear talking- everyone I shared my idea with loved it, and every time I work with a client I find myself using mental skills and tools with them effortlessly. Thus MBody and the Mindset Reset was born! It may not be much yet- but if you face your fears with me, then we can accomplish great things!

So welcome to a new program, a new way of life and a new you!

xxoo

Megan