workout

Halloween Workout

HALLOWEEN WORKOUT

You know you’re going to do it.

I know you’re going to do it.

Your little goblins, ghouls, princesses and princes will run from house to house.  Maybe they’ll say trick or treat, but definitely fill their candy bags as fast as they  can and run home to see their bounty.

And then it will happen. You’ll taste test some of the treats.

No worries…I’ve got your back.  Here is your special Halloween workout for the morning, afternoon, evening, and next several days. The more you eat, the more times you need to do this. Remember though, the more you eat, the faster you’ll lose sight of your feet.

The 6-6-6 workout…enjoy!

Halloween is a scary time….gaining weight from eating those FUN size treats is scary

Pro tip #1: I am not buying any Halloween candy until the middle of the afternoon on Halloween!!

Pro tip #2: do not buy Halloween candy on sale after halloween

Pro tip #3: sort through the candy and donate most of it.

While you are waiting for the ghosts and goblins to appear at your door…do a couple of rounds and work up a sweat!

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Travel Tuesday #TT — Trainer Tips on How To Stay Fit While Travelling

 

I LOVE, LOVE, LOVE to travel #NoSurpriseThere.

I can have suitcases packed, children ready to fly and a reservation at the kennel for the dog in 4.5 minutes. #notkidding

 

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I guarantee that some of the items I’ll have packed are extra clothes for working out and shoes for running. I love to eat on vacation and may even sample a ‘special drink’, but I will never change my health and fitness workout routines. I never have to buckle down before a vacation either to drop those ‘extra few bathingsuit’ pounds because I make sure my lifestyle supports my goals before vacation.

 

But that can’t be said about so many people who work out hard to drop a couple of pounds before they travel, only to put it all back on and them some during their vacation. #stopdoingthat

 

The number one reason, sorry…excuse, people use to avoid being fit is that they don’t have time to exercise. Vacation is the elimination of that excuse because you have all the time in the world –taaadaaaaa!

 

So, for the happy vacationers and the weary business travelers, here are some tips to help you stay fit on vacation or when you are heading to your next conference.

 

ProTip #1

While waiting for my flight I always walk the through the terminal-always! No need to sit at your gate only to get on the plane and sit some more. I find out what time the flight is supposed to start boarding and I walk until I need to return. This isn’t a full out power walk that will raise eyebrows or the suspicions of over zealous TSA agents, but a walk to keep my muscles moving and my blood flowing.

 

ProTip#2

Traveling by car. Every rest stop I get out and move around. If it’s only stopping for gas, I will walk a few laps of the gas station parking lot and likely throw in some walking lunges – oh and yes, people will stare #whatevs . Get the blood flowing, and stretch out my legs. When we’re stopping to eat. I will always walk after my meal. Nothing worse than having a meal then sitting for another 5 hours in a car. You can always add 15 minutes on your rest stop breaks to walk. Calf raises on parking curbs are another great move along with wall push-ups.

 

ProTip #3

Always pack healthy snacks. I’ll be the first to admit that if I see a donut and there is a empty spot in my stomach, I will be saying, “Get in my belly.” I will want it. I always pack apples, nuts, protein powder and bars, cut up veggies. Don’t give into snack temptation. A 600 calorie muffin is not worth it.

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Sharing Moment: Once I had gotten to the airport, gone thru security to realize I left my snack bag in the car. It was close to boarding time but I jetted back to the car and went thru the whole shoe removal security line again. All for the sake of having my healthy snacks!

 

ProTip #4

Know before you go. Find out what your hotel or resort offers in terms of fitness equipment, so you can have an idea of what you will do.

Not keen on equipment? Go for a run, do a body weight workout in your room, pack an exercise band/ jump rope or run the hotel stairs.

Sharing moment: I stayed at a hotel once and they were renovating the gym. I would run a set of stairs, do walking lunges across the hallway on each floor, run the next set of stairs, walking lunges. I have been known to do circuit workouts in hotel parking lots. Push ups, squats, sprints, burpees, lunges. You do what you can with what you have!

 

ProTip #5

Recon the restaurants. Get an idea of what food is available and look for the healthy options that are available.

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I like to have an idea of what I will order so I don’t get tempted by something creamy or deep-fried. Just about every restaurant is willing to accommodate food preferences. Ask for turkey bacon, see if they will swap out the creamy side dish for veggies or a side salad. Don’t be afraid to ask. Most restaurants are happy to cater to guests with special dietary needs which includes healthy eaters.

 

ProTip #6

Talk to your hotel resort about fitness options where you are staying. Are there running trails or paths near your hotel/resort? Is there a great gym close by that the locals rave about? Are there activities that the hotel offers like aquafit, fitness classes, yoga, hikes? I just found out aout this “Hotel Hike” workout at the Aria hotel/resort in Las Vegas – it is a series of exercises intended to work the same muscles you would target during an actual hike. Be prepared to walk a whole lot of stairs (this is my kind of workout!!) Your instructor leads you through the mammoth hotel and the outdoor spaces at CityCener which passes a few Starbucks (woot woot!)

 

Getting sidelined from your workouts while you travel sets you back. It lines you up for more work when you get home. Do something everyday, try new things as well.

 

Fail to plan…plan to fail.

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Your health and fitness success is only determined by you!

 

You are where you are by the choices you make.

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Here is a workout to try next time you are traveling. Let me know what you think!

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QUESTION – 2 parter:

-what do you do to stay fit while you are traveling? (share your tips in the comments)

-know of a fun/different hotel/resort workout? share it!!!

 

 

 

 

If it doesn’t challenge you, it doesn’t change you!

Results ALWAYS happen 1 step / 1 lap / 1 lunge past where most people give up so they never get to see the results they are looking for as fast as they want them.

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I know how it feels when you just want to give up. When you are too tired to try.  When you are too busy to make the time.

BUT, I also know how amazing it feels to pull it together and push past those feelings.  To give it your all with exercise and proper nutrition.

You know what I’m talking about.  When you workout and you push beyond the tired and give, “Three more, two more, one more. You did it!!”

You feel strong and proud!!

How do you feel when you stop halfway thru an exercise?  When you walk when you know you can run?  When you give into those cravings when you think you are hungry?

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We all need to be reminded that the MAGIC doesn’t happen on the 1st mile, it happens when you go the EXTRA mile for yourself and for others.

Anybody who knows anything about weight training or dieting will tell you that you get most of your results from those last 2-3 reps you don’t want to do, or from those last few weeks that you really don’t want to diet.

But here’s the catch.

Most people quit on themselves and their goals and dreams, right when it gets tough.

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Unfortunately, they then never get to experience the MAGIC that would have taken place for them. That same magic that could have transformed them from ordinary to extraordinary.

I’ve said it over and over again, but I’ll repeat it here one more time…you don’t have to be 50% or 100% better than everyone else when you diet or exercise.

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You only need to be 5% better.  5% is it. 5% is all it takes to be extraordinary.  To be better than the average.  To accomplish more than the norm.

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That’s it.

  • Push past your desire to stop.  Do a little bit more today.
  • Do one more rep. Run a bit faster on that lap.
  • Drink one more glass of water.
  • Eat that salad
  • Workout even on those days you are tired (I promise you will leave feeling more energetic).
  • Motivate one more person to exercise with you.

Are YOU ready to give 5% more today?

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I saw this the other day:

I exercise because I can. When I get tired, I remember those that can’t exercise and what they would give to have this simple gift that I take for granted, and I work harder for them.

Powerful.

Focus on that when you think you can’t do one more rep or go the distance.

I know you can tough it out; CHALLENGE CREATES CHANGE.  Make that your mantra when you want to give up.

 

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