How to Win

I FINALLY got in an early morning workout! It feels so good - it's invigorating. I feel like I'm winning. I'm still not quite back to my 5am's, but I'm sure I'll get there soon. I know what you're thinking - 5AM WORKOUT!? NO WAY. I know. It sounds a little crazy. I totally feel like an old woman when I tell my friends I want to go to bed early so I can wake up early to workout. BUT, once I started creating a habit, I realized how much I could get done if I get up early and workout. It literally feels like I have more hours in the day. As I've said before, I'm really not a morning person. It requires constant effort to get up early, BUT when I just get up, I accomplish so much more! Seriously, it's like I magically feel more confident. I'm automatically more productive and it seems like I'm so much better equipped to handle issues and stress throughout the day. It's probably because working out gets your endorphin's and adrenaline going. (At least that's what people say, right?)

So let the adrenaline kick in. It's only Wednesday. You still have so many days left in the week! Do what you can to get out of bed or off the couch. Get your workout in. And try waking up early. If you try it and hate it, you don't have to keep doing it. But give it a shot. Try it for a few weeks - maybe a month. I promise it will make a difference.  Remember - the hardest part is getting there. And once you get there, you'll be grateful. Because who ever regrets working out? Or being productive? It's a win. And we all like to win.

Here's my workout from today. If you need to adjust it - by all means!

Warm Up (3x): 

12 2 level box step ups each side

12 squats on bosu ball (ball up)

12 toe to ceiling raises 

12 sit ups w/ extended legs 

1st Set (Arms, standing on bosu ball, 3x):

2.5 lbs straight alphabet (both arms)

2.5 lbs 90* alphabet (both arms)

12 5 lbs hammer curls (last set w/ side wobble)

12 5 lbs bent over rows 

12 5 lbs biceps curls (last set standing on one leg)

2nd Set (Legs, 3x):

12 110 lbs adductors (out)

12 135 lbs leg press

12 135 lbs angled front squat machine 

12 40 lbs standing kick back machine, each leg

Who Decided Cardio Meant Running!?!

Don't get me wrong, if you like running, more power to you! But I don't. I hate running. I tell people I hate cardio, but that's not actually true. I hate the kind of "cardio" that has started becoming the norm. Running for 45 minutes? Count me out. Running for 20 minutes - I might do it on occasion. But when I run, I prefer to sprint because if I have to run, I want to get it over with as soon as possible. Stair stepper, bike, elliptical.... it's all the same. And I don't like it. That's the stuff that makes me anti-cardio.

So really, who said that cardio has to be any of these things? Although I do think cardio is overrated, I know it's important. BUT, the only way I do cardio is if I like it. My faves have become volleyball, zumba, football.. any sport really. I may not be able to play outdoors right now, but there are always people playing pick-up games and there are great Zumba classes at the Vasa Gym up on University. I got into zumba because I love dancing.

My strong opinion is that you should find things you love that can help you get fit. Play a sport, take a class, go for a swim, snowboard in the winter, wakeboard in the summer, run if you must. Whatever it is you enjoy, cardio that way.

Friday's Full Body Workout

 

Let's be honest. It's Friday. Monday we all feel motivated, right? But Friday? Friday is supposed to be the start of our weekend. Sit back, relax, kick your feet up. By the end of the week, it always seems harder to peel yourself out of bed and get to the gym -- but my motto? The only workout you'll ever regret is the one you didn't do. I haven't quite gotten back to my 5am workouts yet, but I did get to the gym this morning. And do you see that face? That's post workout (hence the b&w). That face says it all. I always feel good after my workouts and it puts a hop in my step throughout the day.

For the sake of spreading a little motivation and because I know I like to see what others do, I thought I'd share today's workout. Hope it makes sense. (I hurt my shoulder awhile ago, so some of this was just for my rehab.):

Warm up (2x): 

5-6 scorpions 

5-6 supermans 

15 hurdler legs ea side

5x: 

10 Half circle wall ball dribbles (shoulder rehab)

15 calf raises

8 bench dips

10 back dips

10 box jumps w/ squats on ground

Straight & 90* Alphabet w/ 2.5 lbs dumbbell (shoulder rehab)

10 sit ups w/ extended legs

10,15,15,15,15 100 lbs adductors

10,15,10(diff machine),15,15 100 lbs inductors 

10 hippidty dippity's (planks where you alternate touching your hips to the ground)

Wake Up & Workout - Just Get There

This is unfiltered, right? I get to be totally honest and hope you don't judge me too bad (badly/poor/poorly.. are you judging me already?). My friend asked me what my motto is - if I have a saying that keeps me going. Kind of like Nike: Just do it. That's a great one, by the way. Honestly, for sole purpose of not stealing Nike's (and because this is what I actually tell myself on a regular basis..) it's GET THERE. SHOW UP. Either one.

In the morning? Get out of bed. Nobody (at least in my world) actually wants to get up out of their warm, comfy bed first thing in the morning. But you know what? Once you just GET UP, it's pretty natural to get started with your day.. at least that's usually how it is with me. but...Right now, the struggle is real. So, so real. But I'm working on it.

The gym? JUST GET THERE. JUST SHOW UP! As soon as you do, aren't you going to workout? Like I said yesterday, I prefer to go to the gym already knowing what my workout will be, but, even if I just show up at the gym.. even if I don't have a totally killer workout, I will still workout. And I will still feel a million times better than if I had stayed at home.

Today I didn't get to the gym in the morning, but I still made it. I didn't push myself too hard because I'm still getting back into it, but I'm sure I'll feel it tomorrow and I can't wait. Seriously.

So the moral of the story today? JUST GET THERE. People struggle with motivation ALL the time. Try this week to force yourself - and believe me, I know first hand that it's forced very often - force yourself to just GET THERE. Do it because you know that getting there - showing up is truly the hardest part. You'll be grateful you forced yourself into it and the results will always be worth it.

My Health & Fitness 101

Last night, I taught a food/fitness class for the women at church. First, let me throw a disclaimer out that I am by no means a professional. BUT, this is what I do and what I like. I am ANTI-DIET. I hate salads and I hate cardio. Here's a few tid-bits I use...

Exercise: 

My goal is to exercise 3-5 times a week. (The above picture was from when I was actually in the gym on a regular basis. Sad. I'll get back there.) Am I perfect? ABSOLUTELY NOT!! Recently? I've been celebrating to get to the gym 1-2 times a week. Ya, I've made my New Year's goals, but I plan on working on them the whole year, so I'm not being too hard on myself just yet. It's still January, people. When I exercise, I usually look at Pintrest to find exercises I like... then I piece them together and put my workout into Evernote.. that way I know exactly what I'm doing once I get to the gym. When I'm traveling, I like to use HASfit. All of their workouts are free and all of them are meant to do at home so you don't need any big equipment. I usually look at their YouTube Channel.

Diets: 

The only diets I'm a fan of are Weight Watchers (I mean if Oprah is doing it...) and Whole 30 because they teach you good habits. I'm not necessarily a fan of doing them all the time.. have you ever noticed that the people who go on diets are the people who are ALWAYS on diets? Something isn't right about that. But, Weight Watchers teaches you about portion control and Whole 30 teaches you about what's in your foods. For me, that was a good way to be more educated. 

Food: 

That picture is just a reminder for me that I'm about to start my healthy eating.. swap the fries for veggies and eat a more appropriate portion of meat... anyway, I'm a fan of balance and lifestyle changes. (Mine really starts tomorrow. I promise. I've just been waiting for my freshly meals to come so I could kick start things.) I eat chocolate and/or ice cream almost every day. I'm not a fan of completely cutting things out of your diet because I think that makes you crave things too much which means you eat too much in one sitting. I'm about to try out freshly (as I mentioned earlier). They deliver fresh, prepared food RIGHT TO YOUR DOOR. My first order comes tomorrow and I'm SO excited to try it! I believe their ingredients are also organic and gluten free (yay for me!) So, Moral of the story: I like balance. I like eating good foods and reasonable portions. I try to listen to my body and eat when I'm hungry (and not over eat). I like my treats every now and then and I try to make sure treats aren't my actual meals (yes, I do that sometimes. Don't judge me). I also like to meal prep, but I travel so much that my routine is often frustrated. When I travel, my rule of thumb is: 1. eat regular portions when I go out to eat (not huge portions that are usually served) 2. try to choose healthier options and 3. don't get dessert just because I'm traveling. 

#2: The Physical

Happy Monday! As a review, I'm giving you a little background on my 2016 goals every Monday. The Physical. Where do I even start with this one? In January 2015, I decided to do Whole 30 with a group of my friends. It's this super strict diet where you have to eat only whole foods and you can basically only eat fruit, vegetables and meat - and seasonings. It's not actually as bad as it sounds. It just requires a lot of cooking. And I mean A LOT. I felt like the only thing I did that month was cook. Not really, but kind of. It was a great eye opening experience. I had to read all my labels. Did you know that almost EVERYTHING has sugar added to it? I shopped on the edge of the grocery store because it meant not reading labels and in many ways was just easier, not to mention the fact that that's where the bulk of your food had to be found. I felt great. I ate a ton. I was working out at the same time. I really did it for a cleanse, but I ended up losing 5 lbs total and 10 lbs of fat (according to the body fat thing at the gym that may not actually be completely accurate). And honestly, the best part was that after Whole 30, my stomach was the FLATTEST that it's ever been. Who doesn't like that!? 

My goal last year was to get down to 16%-18% body fat and you know what? I did it in January. January. 1 month. What now? I was totally motivated, hit my goal - which I thought was pretty lofty - and now? Now I was dumbfounded. So you know what I did? Slowly but surely, I started eating dark chocolate every day. I kid you not - I was buying 1 to 2 lbs of chocolate per week. PER WEEK! And if you're a chocolate lover like me, you know that isn't cheap.  Anyway, throughout the year, I moved from chocolate to ice cream.. Then back to chocolate. (which I've now celebrated by buying dark chocolate in Kansas City - yay me! LOL) I realized how much weight I was gaining from the ice cream. I've never been a diet person. In fact, I'm anti-diet. I think a change of lifestyle and balance is the only way to go. And I'm also anti-depriving yourself of anything. In addition to all my sweets last year, I also started to eat out a TON. Like almost every day. Almost every meal. Unless my roommates happened to cook something and shared it with me. Pathetic. Don't get me wrong, I'm not the person who blew up and gained 100 pounds, or even 50.. But I don't feel good. I don't know if I actually look very different, but I don't feel good. I don't feel healthy or energetic. I feel tired. My stomach seems to hurt a lot and it's probably because I'm just not eating very well anymore. So my goal for 2016: be healthy. I need sleep, I need good food and I need exercise. In other words, I need to be healthy.