Trainer Tip Tuesday: Beat the Back to School Blues

With summer winding down, there is generally a sense of relief among parents - the kids will be safely back in school and occupied with school related activities.  However, with school comes the added stress of homework, extra curricular activities, early wake-up calls, carpooling, packing lunches, late dinner, etc., etc. With all these additions, it can be hard for you AND your kids to keep up with exercise and healthy eating, especially with those neon drive-thru signs on nearly every corner!!

Here are 8 ways to manage your stress and keep your (and your kiddos'!) fitness in check:

1. Manage Your Stress.

Do something on a daily basis just for the sake of ENJOYING it,  Yep, that’s right, my first tip to you is to create some space for joy in your life; this is one of the BEST ways to minimize stress levels.  Sit down and make a list of at least 10 activities you enjoy doing - just stream of consciousness, let it flow!  Here is my list as an example:

Hiking
Reading
Meditation
Yoga
Baking
Traveling
Bubble baths
Walking the dog at sunset
Watching the sunrise with a hot cup of tea
Journaling

Do one of your favorite things DAILY for a minimum of 30 minutes; if you find yourself exclaiming “ I don’t have time for that,” please think about what that means - you don’t have 30 minutes (2%) of your day to spend on yourself?

 2. Eat Food You Enjoy

Sense a theme here?  Health is NOT about doing things you hate!  Healthy nutrition is unsustainable if you don’t enjoy what you are eating!  (Now, I am not telling you to go binge on cookies and ice cream, far from it.)  This time of year in particular, it is easy to fall into poor eating habits like skipping meals or running through the drive-thru on the way home.  We are soooo busy nowadays and it is easy to start justifying these supposedly more convenient choices.

In order to make sure you are getting what you need AND what you like, I highly suggest creating meal plans for your week.  You can look sample ones up online or have meal plans customized just for you.

3.  Prepare and Beware (the Drive-thru Monster)

To keep the drive-thru urge at bay, make sure to carry (or pack for your kids) healthy snacks like an apple with some peanut butter, a string cheese and some grapes, carrots and hummus etc.  Please avoid any sort of “bars” as they are generally loaded with sugar - if you need something pre-packaged, opt for nuts.

Also, make sure that dinner is either easy or done!  I am a HUGE fan of crockpot meals. Pinterest is a great source for inventive and easy options!  If you don’t have a crock pot or don’t like using it, do all the prep work for your weekday meals on the weekend so the prep time any one night is 30 minutes, MAX!

4.  Meal Plan

Meal planning can mean different things to different people, but doing some form of it will help you from falling off track, especially during this busy time of year.  Here are some ideas:

* Plan out 6-8 weeks of meal plans (1 per week), make grocery lists, and bookmark recipes; rotate these plans throughout the school year.
* Pick one day a week (likely Saturday or Sunday) and a spend 1-2 hours prepping things like lunches, snacks, or dinners for the week; your teens can help you (hello quality time!)
* Shop online.  Amazon Fresh is my BFF these days because it saves me time, money, and calories from those all too frequent check-out line impulse buys!
* Make freezer meals in advance to use on those busy nights.
* Use a meal planning service. This has become more and more popular and is great in a pinch, but after awhile, things start tasting the same.  I am a fan of Local Foodz, based in San Mateo for customized meals.

5. Play With Your Kids 

Of course parents WANT to play with their kids, but there is always so much to do!  It can be incredibly difficult to go from task mode to play mode, but challenge yourself to do this at least once a day.  Losing yourself in play can raise endorphins and ease anxiety.

Physical play presents opportunities for both you and your kids to get some much needed exercise.  Talk a walk (or a run, if that’s your thing), shoot some hoops in the back yard, go to the batting cages, swim some laps, take a cycling class together, or just go to the park and hang on some monkey bars!  ;)

6. Resist Each Other

That is, do some resistance training, with your spouse or your teen, or if you have to, on your own!  As a personal trainer, I am floor by how many people do not engage in resistance training.  Throwing weight around is good for your health (bones, joints, etc.) and helps reduce stress.  This doesn’t have to be complicated, lengthy, or involve a ton of equipment; basic pull-ups, push-ups, squats, and lunges will do the trick. Just make sure you have good form!

7.  Walk Daily

Sounds simple enough, right?  But do you do it??  Walking helps balance the pelvis and relieve stress - bye bye back pain!  It’s also something you can do anywhere, with or without your teens. Aim to walk briskly for at least thirty minutes every day; even if you have to break it up into smaller chunks!

If you are part of a competitive family, I recommend starting a steps challenge to keep everyone on track.  Maybe loser makes dinner one night the next week??

8. Get More Sleep

Sleep deprivation is rampant in our competitive society, I am totally guilty!  The saddest part is that we BRAG about how little sleep we get; basically we are bragging about ruining our bodies and our minds.

Lead by example here - get to bed at a time that allows you to get 7-8 hours of sleep a night.  Do not continually talk about how tired you are or brag about the number of hours of sleep you are running on - that perpetuates the problem.  Encourage MORE sleep.  Sleep = Brain Recovery = Better Performance, period.


I hope these tips make for a smoother transition into the oh so hectic school year!! 

Trainer Tip Tuesday: Sugar By Any Other Name

Do you think you eat pretty healthy and yet you continue to have weight problems, joint inflammation, or other health issues?  It is possible you are consuming hidden sugars that are piling up and wreaking havoc on your system.


There are over 50, yes FIFTY, different names for sugar that you can find on product packaging.  Here is a pretty comprehensive list, though I am sure there are more added on a regular basis ...




So now I have a challenge for you.  Go into your pantry or fridge and pick out something you think is fairly healthy or that you don't think would contain sugar.  Turn it around and compare the ingredients to this list.  Are you consuming more sugar that you thought?


Review the ingredient lists of all the food you have in your house and get rid of anything with any form of sugar in the first 3 ingredients.  When you are at the grocery store make sure the scan labels before tossing "healthy" items into your cart!!  As an added tip, the following "healthy" items may be less "healthy" than you think: peanut butter, yogurt, and granola; make sure to check yours!!

Book of the Month, August 2017: Year of Yes

http://bit.ly/KPYearofYes

She’s the creator and producer of some of the most groundbreaking and audacious shows on television today. Her iconic characters live boldly and speak their minds. So who would suspect that Shonda Rhimes is an introvert? This poignant, intimate, and hilarious memoir explores Shonda’s life before her Year of Yes—from her nerdy, book-loving childhood to her devotion to creating television characters who reflected the world she saw around her. The book chronicles her life after her Year of Yes had begun—when Shonda forced herself out of the house and onto the stage; when she learned to explore, empower, applaud, and love her truest self. Yes.

CLICK HERE to order your copy!

Trainer Tip Tuesday: First Things First

Happy First of the month!! Can you believe it is already August?!  Yeah, me neither ...

A new month can mean a fresh start (even on a Tuesday), so why not take advantage of a clean slate and set yourself up for a successful August??  Where to even start though ... I am glad you asked!!  Here are a few tips to set you up for a successful month.

1.  Figure Out Your Point A.  In order to know where we are going, we need to know where we are.  Check in with yourself and figure out where you are mentally, emotionally, and physically.  Evaluate last month by asking yourself some of the following questions:
* How many hours of sleep and I getting on average?
* Am I drinking half my body weight in ounces of water daily?
* How many workouts and I doing each week?  Any what kind?
* How has my nutrition been (honestly)?

2.  Determine Point B.  Now that you know where you are, where do you want to be in 30 days?  Do you want to lose or gain a few pounds?  Do you want to create a better relationship with food?  Do you want to sleep more, drink more water, or be outside more.  Pick ONE GOAL to focus on for the month.

3.  Set Up Tracking Mechanisms.  The only way to determine success is to track it in some form or another.  For those wanting to lose/gain weight, you can use the scale, take measurements, use photos etc.  Here is a video that shows how to take measurement: http://youtu.be/iTPfdp7CIAQ  Here is a video that shows how to take progress photos:  http://youtu.be/RG9Gz_Po5-U  As your trainer and/or coach, I am happy to help you with tracking!

4.  Find Your Focus.  Now that you have your starting point and your goal, consider what 3 behaviors are going to best serve you over the next 30ish days to help you accomplish your goals.  If your goals is to drink more water, maybe you need to (1) get a new water bottle, (2) locate all the water sources (and bathrooms!) in your office, and (3) research ways to jazz up your water so you don't get bored.  Or if your goal is to build a workout regimen, maybe you need to (1) review the class schedule and sign up for at least 1 per week, (2) get a committed workout buddy, and/or (3) hire a trainer!  What is going to get YOU closer to YOUR goals?  Pick no more than 3 things.


5.  Be Accountable.  Don't stay quiet about your goals - let them be known!!  Write them down in multiple places - in a journal, on your phone, at your desk at work, on your fridge, etc.  Tell your friends and family so you can benefit from their support.  Get a workout buddy, one who will actually make you go to the gym and not one who will convince you to skip.  Get a trainer or a coach to not just keep you accountable but also teach you.  Join one of my FREE online accountability groups!

Trainer Tip Tuesday: Bone Broth Basics

Are you familiar with bone broth and it's amazing benefits?  I wasn't until sometime this past year.  I actually didn't make it for the first time until after Thanksgiving 2016.  I have only made it a couple times since, but recently I have made it more of a staple in my diet because of the amazing benefits that not only have I research but also experienced.  If you are unfamiliar with the benefits of bone broth, continue reading, otherwise skip to the recipe at the bottom! ;)

Bone Broth Benefits:

1.    Heal and seal your gut. According to studies, bone broth, when consumed daily can help heal leaky gut and protect healthy guts.  The gelatin in the bone broth (from the knuckles, feet, and other joints of the animal) helps seal holes in your intestines, which can aid in curing  chronic diarrhea, constipation, and even some food intolerances.

2.    Protect your joints. Glucosamine is often recommended for joint pain, but instead of taking a glucosamine supplement, why not just drink some bone broth.  It is certainly cheaper and unlike supplements, bone broth contains a lot of other good ingredients including gelatin and collagen, which keep your joints healthy and pain-free.  The collagen in bone broth helps restore human cartilage while the gelatin helps form and maintain strong, mineral dense bones.

3.    Look younger. As mentioned, bone broth is a rich source of collagen. Collagen aids in forming elastin and other compounds within skin that are credited with creating skin’s youthful tone, texture and appearance.  You can find collagen in all kinds of “plumping” products and other beauty care items, however, ingesting it is a more effective use of this “miracle” ingredient.  Many women have reported a decrease in cellulite when consuming foods and supplements containing collagen, which make sense since cellulite forms due to a lack of connective tissue, allowing skin to lose tone.

4.    Better Sleep, More Energy. The glycine in bone broth has been shown in several studies to help people sleep better and improve memory, this in turn can possibly be leading to the increase in energy which has been reported from bone broth consumers.

5.    Immune support. Ever wonder why your mom made chicken soup for you when you were sick??  It wasn’t “just because … the bone marrow that leaches into the broth during the cooking process can actually help strengthen your immune system. A study out of Harvard even showed a relief of autoimmune disorder symptoms, and in some cases complete remission.   

6.    Boosts Detox.  Bone broth is considered a powerful detoxification agent as it aids the digestive system in expelling waste while also promoting the liver’s removal of toxins, maintaining tissue integrity, and improving the body’s use of antioxidants.

7.    Aids the Metabolism. Amino acids found in bone broth, play a large role in metabolic health, including building and repairing muscle tissue, supporting bone mineral density, boosting nutrient absorption and synthesis, maintaining muscle and connective tissue health, improving the body’s use of antioxidants, protecting against skeletal muscle loss and stopping the expression of genes associated with age-related muscle protein breakdown. 

8.    It’s economical! Bone broth is one of the most inexpensive things to make and store.  What else were you going to do with those chicken carcasses, and veggies going bad in your fridge?  See the “recipe” below for an idea of how to make bone broth, then experiment with your own!

Simple Bone Broth:

Ingredients: 

* Bones from 2 whole chickens or 4-6 chicken breasts

* Veggies of any sort (I like carrot, onion, and celery)

* Apple Cider Vinegar

* Pink Himalyan Sea Salt

* Water

Directions: 

Place all bones into a slow cooker and cover with water.  Add 1/4-1/2c of Apple Cider Vinegar and sprinkle in salt.  Cook on high for 24 hours!  Add all veggies; you can use any veggies you like, just keep them in bigger pieces so they are easier to strain at the end.  Optional things to add include garlic, seaweed, and other spices - Turmeric is one of my favorites to add!  Cook for an additional 8-12 hours.  Strain all veggies and bones.  

The bone broth can be stored for a few days in the fridge or a few months in the freezer.  I pour the bone broth into giant silicone ice trays, freeze it, and then place the frozen bone broth into ziplock bags.  To use frozen bone broth, heat on the stove.  The bone broth may be pretty concentrated depending on how long you cook the broth, so you may want to dilute it by adding extra water.

The bone broth can be consumed on it's own (just sip it in the morning or at night!) or it can be used as a soup base or ingredient in other recipes.   

 

Are you going to use the bone broth recipe?!  Do you have a recipe of your own you would like to share?

Trainer Tip Tuesday: What Your Trainer Knows and You Should Too

As a trainer, my uniform includes a sports bra and tennis shoes instead of a pencil skirt and high heels.  My tools are TRXs and dumbbells instead of notepads and pens.  In this world, toner has nothing to do with the printer, and everything to do with those tank top arms everyone wants.  As a trainer, I have dedicated my professional life to building better bodies, and I want to share with you a few key things you might not know, or rather, you might not be willing to easily acknowledge! 

1. You cannot just do cardio.  Don't get me wrong, cardio is important.  Swimming, spinning, and running are very beneficial for burning calories, improving your cardiovascular system and giving you mood boosting endorphins.  When it comes to weight loss though, you need to travel to the dark side, the side of the gym where the dumbbells, kettlebells, and barbells live.  And you need to travel there regularly, at least twice a week.

2. The heavier the weight, the bigger the result.  Functional body-weight training (think pushh-ups, squats, lunges) is excellent functional training for everyday movements.  However, using heavier weight (like something you could only do 8-12 reps of ) can stimulate lean muscle mass production, which can transform the composition and shape of your body.    

Worried about bulking up?  DON'T.  Unless you are spending HOURS at the gym and consuming massive amounts of protein, it just is not going to happen.  In fact, you will notice your body shrinking in all the right places and your clothes fitting better before the number on the scale budges.  

3. You cannot out train bad nutrition.  If you want to see significant changes in your body, working out by itself, is not enough.  You are going to have to make changes to your nutrition.  Start with small changes - cut out soda or drink it only once a week, make an effort to have greens at every meal, drink the recommended amount of water daily.  Pick two things and do them consistently for two weeks.  Then pick two more things to work on in addition to your original two and just go from there adjusting your nutrition.  

4. Addition > Subtraction.  Most people immediately jump to cutting calories when they want to lose weight.  This can be bad news as you can easily throw your body into starvation mode, preventing you from losing body fat and actually breaking down the muscles you have been attempting to build up.  You may drop a few pounds at first by skipping meals or eliminating entire food groups, but the second you go back to eating a normal number of calories or you reintegrate the eliminated food groups, you will likely gain everything back, and then some.  

Instead of focusing on what you are taking away, focus on what to add.  Include more nutrient dense foods like fruits, vegetables, seeds, and nuts to provide your body fuel it needs to tackle your workouts while also improving your overall health.  You'll feel fuller on fewer calories, and over time (about 6ish months) you'll actually rewire your brain to crave healthy foods instead of junk.  Pretty cool right?!  

If you are having a hard time getting in the nutrient dense foods that you body needs, I urge you to check out my favorite health supplement, Shakeology.  

5. Have a little FUN! Whenever I work with a trainer (yes, trainer need trainers too!) my one rule for continuing to work together is that they push me hard, but never so hard that I get to the point of throwing up.  Such extreme efforts are totally unnecessary and counter productive.  If you actively dread your workouts, it's all too easy to make excuses to skip them.  

In addition to making sure that you are not dreading your workouts, incorporate some physical activity that you actually ENJOY, not that you simply don't dread!  Gardening, hiking, and dancing are all excellent physical activities for burning calories while having fun.  

6. There are 24 hours in your day.  All of your movement in a 24 hours period counts, not just the time you spend sweating with a trainer or completing your at-home workout.  Tiny little movements like fidgeting in your car or tapping you foot at a meeting can actually help you burn a few hundred calories a day!  So ignore your mama's advice to sit still!  

So while you're probably sick of hearing about parking farther away from the grocery store and taking the stairs instead of the escalator, my most successful clients take this type of advice to heart, and they run with it.  What sort of "non-exercise" exercise can you incorporate into your day?

 

7. Staying heavy is as hard as getting fit.  Yes, getting fit requires putting in some time and energy. But consider all the energy you currently expend wishing you had a different body and worrying about how you don't have the time or energy to make a change.  Think about how much lighter you felt when you weighed 20lbs less.  Having lost over 100lbs, I cannot imagine picking up two 50lb dumbbells and carrying them with me everywhere I went now!  You simply have to choose what you are putting your energy into - shift from paying attention to what you don't have to paying attention to what you possibly can achieve.   

8. Weight loss is NOT your real goal.  I talk to A LOT of people about their goals and a good majority of them list weight loss.  Heck, I did when I first met with a trainer.  In fact, I listed it a my #1 goal.  In reality, the real goal lies a little deeper.  Keep asking yourself WHY you want to lose weight; the fourth or fifth answer is usually the true motivator.  Clarifying this goal, the actual goal, will help you stick to your guns in the face of temptation.  So, why do you really want to lose weight?

Which of these tips can you implement immediately to start seeing results NOW?! :) 

Book of the Month, July 2017: The Healing Kitchen

Achieving health through nutritious food choices has never been simpler nor more delicious thanks to The Healing Kitchen!  Armed with more than 175 budget-friendly, quick and easy recipes made with everyday ingredients, you get to minimize time and effort preparing healthful foods without sacrificing flavor! Straightforward explanations and a comprehensive collection of visual guides will teach you which foods are the best choices to mitigate chronic illnesses, including autoimmune disease. Real-life practical tips on everything from cleaning out your pantry and easy ingredient swaps to reinventing leftovers and DIY flavor combinations will help you go from theory to practice effortlessly.

CLICK HERE to order your copy!

Trainer Tip Tuesday: Stay Fit While Traveling

Have you noticed that I tend to travel a lot?  I love seeing new places and visiting people I love all over the globe.  It definitely takes a toll on my fitness routine though.  Long flights mess with my mobility and hydration, lack of equipment interrupts my normal lifting regimen, and little access to a kitchen wrecks havoc on my nutrition.

Thankfully I have found a few things that work for me, and while I am almost never 100% on point when I travel, being aware and adjusting accordingly is key.  Here are some tips for staying fit while you travel this summer and beyond:

1. Use the Coffee Maker
Yep, this non-coffee drinker is encouraging you to use the coffee maker, just not for coffee … pack some instant oatmeal packages or soup mixes. The hot water you can make with Mr. Coffee can be used to prep these healthier items and help you avoid the oh-so tempting continental breakfast buffets with gooey pastries and cheese-filled treats; if you can snag some Greek yogurt and fresh fruit, you have yourself a complete meal!

2. Pack a Workout
As you know from working with me, not all exercise requires equipment – some of the more difficult exercises are purely body weight (ummm plank anyone??)  If you are set on using some sort of equipment for your travels, pack a jump rope and a resistance band. They take up less room than a hair dryer (you can probably even fit them in your sneakers, see #4 below).  If you need something to DO while you are gone, have me write a program specifically for you and we can go over it before you leave.  Alternatively, you can subscribe to OnDemand workout programs; I am happy to recommend programs that might fit your needs and current goals.

3. Stock the Mini-Bar
While the mini-bar technically comes stocked already, it isn’t stock with the right things.  Go to the grocery store BEFORE you get to your hotel, remove the tiny alcohols and $10 M&M's, and fill your mini-fridge with baby carrots, yogurt, and fresh fruit. Having your own food can cut down on those excess calories you don’t want or need. Prep yourself and have something healthy on hand to minimize the damage of unintentional vacation snacking.

4. Pack Sneakers
I love to workout barefoot, but most people don’t, so pack your sneakers!  If you can't cram your regular workout shoes into your suitcase, invest in a pair of lightweight sneakers specifically for travel. They don’t have to be top of the line for how frequently (or rather infrequently, you will likely use them).  Pack your socks and “equipment” (see #2 above) inside your sneakers to save room.

5. Go Sightseeing
There are so many options for sightseeing; ditch the double decker bus, and rent segways or bikes, or heaven forbid just walk!  Ask the hotel staff for some sights within walking distance - shops, parks or neat neighborhoods; or Google this sort of thing in advance. Make it a rule that if the route is under a mile, you have to walk!

6. Roll Out
Flights and long car trips are murder on your mobility training.  Compressed hip flexors lead to low back pain and overall soreness.  Combat that by bringing your foam roller and trigger point balls with you on your trips.  You can purchase a compact roller, compressed roller, and water bottle roller (my personal favorite!) as well as trigger point or lacrosse balls online at various retailers (or click the links provided).

7. Wake Up Early
I can hear the groans already, but it's true!  If you put your workout off, you are more likely to skip it because you are “too tired” or will do a “double day” tomorrow etc. Get up 30 mins to an hour before everyone else and knock it out right away.  It may seem like a chore, but studies show working out gives you MORE energy and makes you more aware of your food choices.  Some of my favorite moments traveling are the quiet moments I enjoy by myself watching various cities wake up while I am enjoying my post-workout meal (and endorphin high!)

8. Drink ALL the Water
Flying dehydrates you because of lack of humidity in the cabin air, so steer clear of soda and alcoholic when you travel; it will dehydrate you more for the rest of your vacation. Try to drink a glass of water every hour on the plane, even if it means you need to bother your seat mates to use the restroom. If you're sick of water, try club soda with a twist of lemon. Your body will thank you for it.  Bring a reusable water bottle with you (foam roller wattle bottle = two birds with one stone!) and actually USE it.

9. Give Yourself a Break
No one, me included, expects you to stick to your normal fitness plan 100%. If you can get 10 minutes in every day and stick to normal foods for 2/3 of your meals, you should be just fine. You can be good to your body and still enjoy yourself; it is all about balance.

I hope these tips help you stay fit during travel season and beyond!! :)

Trainer Tip Tuesday: Stay Cool Fitness Tips

I don't know about any of you, but I am MELTING in this crazy heat we are having in the SF bay area.  High double digits and low triple digits are not the business when you don't have air conditioning ...

What I do know is I am not going to let my fitness get off track because of it and I am going to share my stay cool fitness tips with you so that you don't let any heat waves set you back either.

So her we go with 7 Stay Cool Fitness Tips:

1.    Keep Your Body Cool:  Wear wicking fabric, dump water on your head and face, drink lots of water, use ice, limit sun exposure, etc.

2.    Drink Frequently and Heavily: No, not alcohol, drink WATER.  Hydrate your body before, during and after your workout; if you are going to be exercising more than an hour, drink something with electrolytes in it like SmartWater, Gatorade, or my personal favorite, Hydrate.

3.    Time Your Workouts: Sun, humidity and pollution levels are highest in the middle of the day, which means you are at a higher risk of dehydration, sunburn, and heat exhaustion during this time. To minimize the effects of the weather, work out in the early morning (before 10 a.m.) or late evening (after 7 p.m.).

4.    Acclimate to the Heat: Even the fittest people have trouble exercising when it's hot outside, especially when they are not used to that sort of weather. When a heat wave hits, shorten your workouts or make then a little less intense; as you get used to the heat you can gradually increase.

5.    Monitor your Heart Rate: If your intensity level rises above your target range, slow down or stop to avoid further stress.  You can use a heartrate monitor (I use this one) or you can use the sing/talk test – your heartrate should be high enough to not be able to sing and low enough to still be able to talk.

6.    Take a Dip: Water exercise is a great alternative in hot weather because it keeps your body cool and reduces how difficult you perceive your workout to be. Still drink plenty of water even while swimming to ensure that you are properly hydrated; see tip #2 above.

7.    Listen to Your Body: Most importantly, pay attention to your body!  Drink more if you are sweating more, slow down if your heart rate is too high, etc.  If you do not listen to your body when it talks to you, you will have no choice but to listen when it screams (injury, illness, etc.)


I hope these tips help you stay cool during these hot summer months!! :)

Trainer Tip Tuesday: My 10 Minute Rule

When you get off track, it can be really hard to get back into the swing of things.  You take a few days off, maybe a vacation or even just a long weekend, and the thought of starting back up with your regular workout routine can seem daunting or unappealing.

That is kind of how I developed my 10 minute rule.  It is very simple.  Unless I am so sick I can barely get out of bed to go to the bathroom, I have doctor's explicit orders to not workout, or I have some sort of injury that I need to seek medical advice for before working out, I must do AT LEAST the first 10 minutes of my workout.  If after 10 minutes I still do not want to workout, I can stop.

In the over 6 years that I have been focusing on my health and fitness, I can count on 2 hands the number of times I have actually stopped after using my 10 minute rule.  By the time you get 10 minutes in, you might as well finish!

In addition to my 10 minute rule, here are some other tips for getting back on track:

1. Find and make a new recipe. Cooking healthy foods can be fun!

2. Eat a healthy breakfast. Your morning meal sets the stage for the rest of your day. I love having my Shakeology for breakfast.

3. Drink your water. Aim for half your body weight in ounces of water. You’ll feel the difference!

4. Track your food today. No matter how it adds up, you’ll learn from it.

5. Share your goals with other to keep you accountable.

6. Find a buddy or join a community. Don't go it alone when you don't have to!

7. Get outside. Don’t worry about how long - just get out there!

8. Create a motivational collage/vision board. Include pictures of your goal and reasons why you want to get there.

9. Go shopping for some healthy foods or may be some new workout clothes!

10. Take the stairs. 

11. Listen to an inspirational song. Better yet, make a playlist of them so you can turn to it whenever you need a boost.

12. Learn something new: new workout, new dance move, new cooking technique, new personal development book, etc.


I hope these tips help you get back in the zone today and after your summer vacations and holidays! :) Which ones are you favorite or do you think will be most effective?

Trainer Tip Tuesday: Do You Have Summer Plans?

A ton of my clients have expressed to me that they struggle over the summer.  Just when you've got a routine down, school gets out, vacations start, graduations, weddings, and parties of all different styles and degrees pop up and you have to start all over again finding some sort of consistency.

Summer can easily derail you ... if you let it.

The problem is that summer runs right into the holidays, and the next thing you know you are starting all over on January 1st, back where you were 5 months ago or worse (ugh!)!

So, what can you do to prevent the summer shutdown??  Here are a couple of my best tips:

1. Get Up Early:  Bleh, I know not what you wanted to hear.  Seriously though, getting up at the same time as you were before "summer hours" helps a ton!  Sleeping in can be sooo tempting, however, late mornings lead to late nights which often lead to poor choices and little to no sleep.  What comes next?  Less energy and missed workouts or sugar/energy drinks to get through the day, not to mention other questionable choices that can lead you right back to where you were before.

2. Create Pillars: Pick some basic things in your day that do not and will not change. Anchor a healthy activity to that task or moment in time. For instance, brushing your teeth also means packing your healthy lunch. Checking the mail also means putting on your workout shoes. Putting on your PJs, put a glass of water on your nightstand for the morning. Take things that happen at the same time every day and tack a healthy task to it!

3. Pack, Don't Purchase: Amusement parks, museums, pool parties, etc. are a breeding ground for poor food choices.  Do not give in; bring your food with you.  Most places either allow outside food, or allow in and out entry privileges. Either way you can bring a cooler with your own healthy, prepped food. As a bonus, this is also great for your budget!

4. Plan, Plan, Plan: Why does planning go out the window for the summer?!  It is always so much easier to have at least a general plan to keep you on track.  We all know what happens when we just "wing it" :(  It is so much easier to plan healthy meals, bed time routines, workouts, etc. if you know what is coming so be sure to look ahead.  And don't just plan the healthy stuff, plan the fun stuff too like sleep in days or treat meals; gives you something to look forward to for keeping your commitment to your goals.

You may not stick to the plan 100% of the time, however sticking to it 80% of the time will get you closer than having no plan at all.

5. #OptOutside: REI had it right with their famous Black Friday campaign.  Put this to good use and get outside! There are 5ks, water parks, hikes, mom groups, summer camps, and so much more. Skip the movie theater, ordering pizza, tv days, and inside voices. Keep that for the rainy cold days of winter!!

6. Be Inclusive: Resist the urge to make your healthy lifestyle something that is in spite of your family, and make it because of them. Pick a kid friendly 5K, let kids or parents help with the meal plan by choosing healthy meals from a list (and help prep if they are capable). Include your spouse too - being included goes a long way in them not sabotaging your efforts.

7.  Keep Your Me Time:  As people pull you in a million directions remember that you cannot pour from an empty cup.  Say NO to things so that you can say YES to the most important things.  Your workouts, your meditation time, your bedtime routine, etc. keep up with these so you can keep up with everything else.


I hope these tips help you stay on track this summer :) Feel free to comment with your own ideas!

Book of the Month, June 2017: Big Magic

http://bit.ly/KPBigMagic

This book delves into the possibilities that await when you decide to say yes to any idea that chooses you. Gilbert makes it seem delightfully simple to lead a life full of light and wonder to feed your soul; she guides you towards seeing your value and pushes you to find your place in this magically creative world of ours.

CLICK HERE to order your copy!

Trainer Tip Tuesday: I am a Cookie Monster

Stop me if I have shared this with you already ... I am a Cookie Monster!  I have the biggest sweet tooth of literally everyone I know and I have to work (HARD!) to keep it in check.  I definitely indulge every once in a while, throwing caution to the wind and digging into whatever sweet treat tempts me.  The key phrase there is "every once in a while" ... as in NOT all the time.

If I indulged everyday or even every week, I would be getting nowhere; I would be sabotaging my own goals for a little instant satisfaction.  That sweet tooth though, it is STRONG, so what's a girl to do?!  Fortunately I have come up with or found some delicious sweet treat options that are not going to ruin my progress.  Some of my favorites include:

• Fruit (by itself or with a little honey or nut butter)  
• Greek yogurt with raw honey or pure maple syrup
• Halo Top Ice Cream (cookie dough, peanut butter and strawberry!)
• Various concoctions of energy bars/balls/bites (basically "healthy" cookies!)

I used to bake cookies every single week when I was in law school.  Yep, you read that right, EVERY SINGLE WEEK.  Eventually, I got known for it and people sought me out on "cookie day" and even submitted their requests!  When I made the shift to a healthier lifestyle, my baking came to a screeching halt.  Even now I don't bake much, however, I have still found a way to get my cookie fix every so often!!  Below is one of my favorite "cookie" recipes.



Cookie Dough Energy Balls
*recipe adapted from Team Beachbody Blog

Total Time (No Bake): 15 min.
Yield: 13 servings, 1 ball each

Ingredients:

• ½ cup all-natural nut or seed butter
• ¼ cup raw honey (preferably local)
• ½ cup finely chopped raw almonds
• 2½ scoops Vegan Vanilla Shakeology (or vanilla protein of choice)
• 2 Tbsp. mini semi-sweet chocolate chips or cacao nibs 

Directions:
1. Combine nut/seed butter, honey, almonds, Shakeology, and chocolate chips in a medium bowl; mix well.
2. Roll into thirteen balls, about 1-inch in diameter each.
3. For a firmer texture chill briefly or enjoy immediately.

Blends and no-bake protein cookies like these have been a lifesaver for me as I reduce my sugar intake and then do my best to maintain it long term. Do you have any sweet tooth satisfying health(ier) favorites to share?

Trainer Tip Tuesday: Invest in Yourself

Yesterday, I read an article by John Coleman entitled "Lifelong Learning Is Good for Your Health, Your Wallet, and Your Social Life.  I was pleasantly surprised to find that the article did not simply promote "earning degrees or attending storied institutions" and instead focused on alternative learning options including "books, online courses, MOOCs, professional development programs, podcasts, and other resources."  

The article went on to describe the economic research behind life-long learning, how it impacts salary, how it can delay the onset of cognitive diseases, and how it can contribute to increased happiness in general.  If you would like to read the full article, please let me know and I would be happy to send you a copy; for not though, I will share with you some of my own work in the area of personal development.

My experience with personal development work started about 3 years ago with some books and escalated quickly! ;)  In January 2015 I took my first hands-on course and I have been pretty much addicted to personal development work since then because of the results derived from the investment in MYSELF.

After my first class, aptly called Discovery, I quit my job as an attorney and moved from Orange County back to the Bay Area to pursue a career in health and fitness.  Now, to be frank, I had already made the decision to do this, my work in the class simply validated my decision.

I took my second and third classes in October of 2015 - Integrity and UPW - after these classes, I finally decided to get my butt in gear with personal training and within 2 months I had studied for and passed my personal training exam and been hired as a personaltrainer at Equinox.

Last year, I took my fourth course, entitledPassion, a personal growth retreat in Southern California, and broke through a ton of limiting beliefs, faced fears I didn't even know I had, and met some of the most amazing people in my life today.  After Passion I got into the best physical shape of my life and my professional life took off.




After Passion, I staffed and audited the courses I had already taken as a reminder and refresher of the work I had done and the work I need to continue to do to keep growing and improving.  Each staffing experience lead to more and more growth.

Last week I had the opportunity to staff Passion.  I spent 6 days disconnected from cell service and wi-fi and focused 100% in being in the moment with the people who were present and working on myself and how I show up and impact the world.   I have returned rejuvenated with a new sense of clarity and excitement for health and fitness and impacting the people around me.

I know how personal development has improved my body, mind, and spirit and I want to share that with all of you so you too can invest in yourself.  That is the reason that I incorporate the Book of the Month segment into my Trainer Tip Tuesdays and why I have decided to share part of my own personal growth story with you.  

If you are interested in attending any of the personal development courses I have attended, you can click on the links in this email or ask me directly.  I am more than happy to answer any questions you may have about personal development coursework and/or give you personal development book and podcast recommendations!

Disclaimer: I do not work for, nor am I compensated by Benchmark Courses or Tony Robbins; I simply have participated in their programs and find them extremely valuable.

Book of the Month, May 2017: The Universe has Your Back

Author Gabrielle Bernstein teaches readers how to transform their fear into faith in order to live a divinely guided life. Each story and lesson in the book guides readers to release the blocks to what they most long for: happiness, security, and clear direction. The lessons help readers relinquish the need to control so they can relax into a sense of certainty and freedom. Readers will learn to stop chasing life and truly live.

CLICK HERE to order your copy!

Trainer Tip Tuesday: Egg Muffins

If you read my Trainer Tip Tuesday for the last 2 weeks, you know I am doing a Breakfast of Champions series, highlighting my favorite healthy breakfasts. Previously highlighted breakfasts include Overnight Oats and Green Smoothies.  This week, I bring you: EGG MUFFINS.

Notice there is no "Mc" before the "Muffin" - I am not suggesting you swing through the drive-thru! Instead combine your favorite savory ingredients in muffin tins to make the perfect on-the-go breakfast or snack.

Kasey's Egg Muffins:

* 6 large eggs

* 1/4 c milk or water

* 1/8 tsp salt

* 1/8 tsp black pepper, ground

* 1 medium bell pepper (any color, I like yellow)

* 1/2 sweet onion

* 3/4c baby spinach

* 1/4 c cheese of choice (I like Feta)

Spray or oil muffin tine and preheat oven to 375°F.  Whisk the eggs and milk/water together in a bowl. Season with salt and pepper. Dice the bell pepper and onion into small pieces. Stack the spinach leaves, roll them up, and slice them thin (chiffonade.) Add the peppers, spinach, and cheese to the egg mixture.  Fill muffin cups 3/4 full and bake for 20-25 minutes until centers are set and no longer runny.  Allow to cool slightly before serving.

Click here for additional egg muffin recipes.

FYI, you can also FREEZE these for later consumption.  Make sure your egg muffins are cooled completely, then cover and place on waxed paper-lined baking sheets and freeze until firm. Transfer to resealable plastic freezer bags; return to freezer. When you are ready to eat them, place in greased muffin pan, cover loosely with foil and reheat in a preheated 350° oven until heated through. (They can also be reheated in a toaster oven or microwave - cooking times vary).

What egg muffin combinations are you looking forward to making and tasting?!

Trainer Tip Tuesday: Breakfast of Champions, Green Smoothies

If you read last week's Trainer Tip Tuesday, you know I am doing a Breakfast of Champions series, highlighting my favorite healthy breakfasts.  If you want to catch up on last week, you can search through your email or read about the breakfast debate and Overnight Oats here.

This week, I bring you a lean, mean, green breakfast, in the form of a smoothie, a green smoothie to be exact.

I am a self-proclaimed veggie hater and have to find creative ways to get my greens; green smoothie are one of my favorite ways!  This green smoothie definitely packs an energy punch.

Kasey's Green Smoothie:
* 1/2c frozen pineapple
* 1/2c frozen mango
* 1c baby spinach
* 1c baby kale
* 1 lemon (juice only)
* 1-2c water
* 1/2 date or 1 stevia packet (optional sweetener)

Combine all ingredients in a high powered blender and blend until smooth.  This combination is one of my favorites, however it does not keep me full for long.  If I need this breakfast to last a little longer, I will also include some Greek yogurt, 1-2TBSP of chia seeds, or a scoop of Shakeology.

 

As an aside, not all "green smoothies" are actually turn out green.  If you add berries of any sort it is likely that your "green" smoothie will end up brown or purple in color instead.  Don't let the color be off putting, theses and just as delicious.  Check out some of my other favorite combinations and then experiment with your own.  Be sure to share any winners!

Look out for next week's Trainer Tip Tuesday which will feature another of my breakfast favorites, Egg Muffins (no, NOT Egg McMuffins!!).  

Book of the Month, April 2017: Rising Strong

Our stories of struggle can be big ones, like the loss of a job or the end of a relationship, or smaller ones, like a conflict with a friend or colleague. Regardless of magnitude or circumstance, the rising strong process is the same ... It’s the process ... that teaches us the most about who we are.

CLICK HERE to order your copy!

Trainer Tip Tuesday: What's the Deal with "Healthy Eating"?

So many phrases become BUZZ PHRASES, and no one actually knows what they mean.  Today I want to clear things up about "healthy eating" because frankly it has been a bit misconstrued.  I read this awesome article about nutrition and I want to share the basics with you so we can all stop making this "healthy eating" thing so incredibly complicated and burdensome.

The article, by Ryan Andrews, is entitled "Healthy eating: Just what were you expecting?" and it goes into great detail about what "healthy eating" is NOT in order to convey what "healthy eating" is.  I summarize the key points of the article below; if you would like to browse the full article, please let me know and I would be more than happy to forward it. :)

1. Healthy eating is NOT perfection; it’s doing your best with what you have.

2. Healthy eating is NOT calorie expertise; it’s paying attention to natural hunger and fullness cues.

3. Healthy eating is NOT science overload;  It’s keeping things simple, following basic guidelines, and using common sense.

4. Healthy eating is NOT an escape; it’s fuel — no more and no less.

5. Healthy eating isn’t always delicious; it tastes good, sometimes.

6. Healthy eating is NOT a new identity; it is a authentic, gradual lifestyle change.

7. Healthy eating is NOT easy; it does get easier though. 

8. Healthy eating is NOT endless food preparation; it is an efficient, investment in yourself. See my recent Facebook post about this.

9. Healthy eating is NOT restriction; it is integration and moderation with no feeling of deprivation.

So, do you feel a little better about "healthy eating" now?

Trainer Tip Tuesday: Spring Cleaning

This week is the Vernal Equinox!!  And that means it is the perfect time for a little spring cleaning.  Spring brings with it a renewed energy, spark, and excitement, so take advantage of it!

During winter, I tend to hibernate, wanting to stay in my PJs, cuddled up and cozy, eating comfort food and watching movies or reading.  I have to drag myself out from under the warm covers and force myself to leave the house, especially when it is cold and rainy.

During springtime, however, I am filled with inspiration and have more energy to achieve my health goals, and I am fairly certain you do too! We’re more active, more creative, and more apt to stick to our health/fitness routines.

An amazing way to supercharge the spring season and take advantage of this new energy is with a little spring cleaning, a detox!  I’m not talking pills and powders from a box; I'm talking lots of greens and whole foods.

Spring is the PERFECT time to do a detox because you can take a good look at habits and make a revised plan. It’s a time to set goals whether it is cooking more at home, working out, or simply taking more time for yourself.

Warning: Detoxing may cause increased bouts of energy, eliminate your cravings, lose weight, reduce bloating, get rid of belly fat, improve mental clarity and focus, and elevate you mood.  

Now doesn’t that sound freaking amazing!? Let’s get some of that!

6 TIPS FOR A SUCCESSFUL DETOX:

1. Eat whole foods: Do a gentle, clean food-based detox. The first step is to eliminate foods that have barcodes, yep barcodes. This means no foods that come in a can or box.  Also, stick to organic fruits and veggies for your cleanse, or if that is daunting, at least keep in mind the dirty dozen and clean fifteen. 

2. Add green goodness:  Spring greens consist of dandelion greens, spinach, parsley, watercress, asparagus, peas, fennel, and mustard greens. You can also add in additional dark leafy greens such as kale, Swiss Chard, and collards. Getting the greens in gets the goop out!

 

3. Eliminate irritants: Added sugar, dairy, alcohol, caffeine, wheat/gluten, eggs, animal protein, corn, and soy are allergens and should to be eliminated while you are doing a detox. Keep things as clean as possible.

4. Move your body:  Believe it or not your body craves movement!  Practice gentle yoga, walking in nature, stretching, and body weight exercises. You probably don’t want to run twelve miles during your cleanse or attempt to PR your deadlift because your body is working hard to get rid of toxins, and needs to rest to restore during the detox period.  

5. Take time to breathe and meditate:  Stress is one of the top causes of inflammation so do all you can to take a few steps back and calm your mind.  This time is for YOU. Sit still for at least 10 minutes a day, breathing in and out. Either be in silence or listen to a guided meditation.

6. Determine the length of your detox: I have seen detoxes as little as 1 day and as long as a few weeks.  If you have never done one before, I suggest doing either a short one (3 or so days) or starting slowing and building up to one, possibly by eliminating one irritating food at a time while adding more of the good stuff.  Keep in mind your body needs time to adjust to eating differently, getting rid of toxins, and establishing habits. So a cleanse less than 10 days might not give you the full results you desire. 

If you are interested in doing a serious, guided detox, let me know because I have an excellent one that I can recommend that I have seen great results from and is easy to follow.

#OptOutside

This weekend, I had the opportunity to spend some time outside with a very good friend of mine, hiking some of the cliffs in at Mori Point in Pacifica.  I was reminded how important it is to spend time in the outdoors, especially now that the weather is improving.

Mori Point, Pacifica CA

If I was a betting woman, I would bet that you are familiar with REI's #OptOutside campaign that was launched in response to the craziness that has become Black Friday.  If you are unfamiliar with it, I urge you to do a little research, but basically, REI closed it's doors on the busiest shopping day of the year and paid it's 10,000+ employees to spend time outside instead of slaving away.

When asked why, REI CEO Jerry Stritzke, said “As a co-op, we share a simple belief that time in the outdoors makes us healthier and happier –- as individuals and as a society."  And he is absolutely right, there are tons of reasons why spending time outside is beneficial including: cleaner air, a dose of vitamin D, and exercise for your body and mind.

A lot of the times, especially when I worked a desk job, I struggle with getting outside enough, but I immediately notice the benefits of it when I do!  Here are some tips on how to spend more time outside:

1.  Eat your lunch on the patio or at a nearby park
2. Take your weekend workout to a park, the beach, or the mountains
3. Walk your dog instead of having your spouse or kids do it
4. Walk or bike to work (or part of the way there)
5. Make your next vacation or weekend getaway a camping trip

Have any sneaky ways of your own to get some more outside time into your hectic life?  I would love to hear about it!  

Trainer Tip Tuesday: Are you using WHY power?

When going after a fitness goal, we hear a lot about WILLPOWER.  The problem is that willpower is fleeting.  Sure, we are strong for awhile.  We pass up that candy at the office.  We make it to the gym at least 4 or five times a week.  We drink our recommended amount of water (which is ½ your body weight in ounces of water by the way!).  We choose salads over the pizza we really want.  For awhile.  And then, then something happens and we fall off, maybe we fall off a little or maybe we fall off the deep end.  Either way, often willpower is not enough to keep us on track OR get us back on track.

So, what do you do?  You need to tap into your WHY POWER!

Your WHY is the thing(s) that keeps you so connected and engaged with your actions that you cannot fail.  Your WHY is something you have taken time to think about, journal about, meditate on, pray for, cry over etc.  It is the thing you may have never repeated out loud to anyone.

Your WHY is uniquely yours.  It both motivates and terrifies you; it is likely your deepest desire and greatest fear coupled into one.  When you know your WHY it is simply a matter of changing patterns, practices, and habits to achieve your goals.

Truly knowing WHY you are doing something is infinitely more powerful than just thinking you “should” do something.  You can “should” yourself to death and never reach your goals.  If you never connect with you goals in a sincere way, you will not make sustainable progress or get lasting results.  If you are only eating clean because your doctor or significant other or coach or trainer told you that you need to, it will never stick.  You have to do things because YOU want to, because YOU need to.  
Know your WHY, get emotionally connected to it.  Journal it.  Pray on it.  Post about it.  Email it to me if you are so inclined to share it.  Dig into it, really dig into it and discover what drives you; make an active choice instead of checking boxes.

When I started on my weightloss journey, I never intended to lose 100lbs.  In fact, my why had nothing to do with weightloss at all.  I had run my immune system so far into the ground that I got mono and was sleeping 20-22 hours a day for months.  When I finally could stay awake for more than a few minutes at a time, I KNEW something had to change.  My why started out as getting over mono and becoming human again; to live instead of just exist.

My WHY has changed over the years.  It started with disease recovery.  It morphed into a control issue.  Then it became about changing careers.  And now, now it is something else entirely, but much more connected to the original WHY of disease recovery, this time just more in the form of prevention.  My WHY changes, and that’s normal. So will yours.  But as you see, I still go back to the original one, to really LIVE.  It’s the strongest one, it’s the scariest one.

Fitness, like life, is always transforming.  But the things that make you come alive inside with equal parts joy and fear will guide you to your success if, and only if, you acknowledge and connect with them.

My guess is that you pretty much already know what your why is – it is that first thought that you had when you started reading this that you very quickly shut down, or shoved aside, no wanting to deal with it.  But if you are having trouble uncovering your WHY, answer the following questions (ideally written out):  If you were to accomplish your physical health and fitness dreams...
•    How would your health improve?
•    How would you feel about yourself?
•    What could you do that you can't do now?
•    What would you look like?
•    Why are these things important to you?
•    What is it costing you right now to NOT have these things?

When you have your WHY, write out 10-15 reasons why you want it.  By the time you finish doing this, you will have absolutely zero excuses and your WHY will be completely engrained and your choices will become what you do to get your WHY instead of a constant struggle.

If you want to share your WHY with me, I would LOVE to hear it.  And if you are having trouble uncovering your WHY, I would love to help guide you to it.  I am just an email, text, or call away.