10-Week Challenge - Week 10

This is the final week of the challenge!  And, coincidentally (or not, wink wink), it is a little over a week from Thanksgiving.

To make things even more focused for you this week, here is a 10-day pre-Thanksgiving plan that you can use to get ready for the holiday. 

Holidays are a time for food, fun, family, and friends.  By following this plan, you can help to reduce your stress about indulging on Thanksgiving Day, because you will have set the stage to enjoy your holiday!

DAY 1 - Wednesday, November 18

Nutritional Challenge:  Eat a healthy snack 2-3 hours after each meal today.  Some ideas are a small handful of nuts, carrot sticks and hummus, a fruit-and-nut bar (i.e. Kind, Larabar), or yogurt with fruit.

Physical Challenge: 

Complete 5 rounds, taking breaks as needed, of:

- 20 Mountain Climbers (Each leg = 1 rep)

- 15 seconds Plank

- 10 Jump Squats

DAY 2 - Thursday, November 19

Nutritional Challenge:  Eat a vegetable salad and lean protein (i.e. grilled chicken, tuna, beans) for one of your meals today.

Physical Challenge:  Do a 45-60 minute workout of your choice.

DAY 3 - Friday, November 20

Nutritional Challenge:  Eat a piece of fruit before each meal today.

Physical Challenge:  Triple your trips up and down the stairs (i.e. instead of going up once, go up, down, and then up).

DAY 4 - Saturday, November 21

Nutritional Challenge:  Make your last meal today mostly lean protein and vegetables.  Try not to go too heavy on the carbs before bed.

Physical Challenge:  Do a 45-60 minute workout of your choice.

DAY 5 - Sunday, November 22

Nutritional Challenge:  Make a one-pot dinner that you can eat for the next few days for healthy lunches or dinners. Some great ideas are vegetable stew, chicken soup, or chili. Try using turkey or chicken instead of beef.

Physical Challenge:  Take a walk today.  If you don't like walking in the cold, do some shopping and walk at a brisk pace throughout the store.

DAY 6 - Monday, November 23

Nutritional Challenge:  Prioritize eating a healthy breakfast this week.  This week will probably be busy, and you need your fuel! 

Physical Challenge:  Do a 45-60 minute workout of your choice.

DAY 7 - Tuesday, November 24

Nutritional Challenge:  Replace two meals today with vegetable salads and lean protein (i.e. grilled chicken, tuna, beans).

Physical Challenge:  Take three five-minute breaks today to take a walk, do some yoga sun salutations, or throw in a set of pushups, squats, etc.

DAY 8 - Wednesday, November 25

Nutritional Challenge:  Eat super-healthy today.  DO NOT SKIP MEALS, but remember that tomorrow will be a day of indulgence.

Physical Challenge: 

Perform 10 of everything, 9 of everything, 8, 7...until you get down to 1 rep of everything:

- Lunges (left leg)

- Lunges (right leg)

- Pushups

DAY 9 - Thursday, November 26

Nutritional Challenge:  Have fun today.  Enjoy the holiday and eat your favorite foods.

Physical Challenge:  Take a walk while the turkey is resting before carving it.  Not only will it deter you from carving early and losing all the juices in the turkey, but it will get you moving at least for a little while today.  Invite your family and share what you are thankful for while you walk.

DAY 10 - Friday, November 27

BACK ON TRACK!!!!

Nutritional Challenge:  Go right back to your healthy eating.  Toss the leftovers or send them home with relatives.

Physical Challenge:  Do a 45-60 minute workout of your choice.  THIS IS SO IMPORTANT TO GET RIGHT BACK ON TRACK!!!  Even if it's just a walk around the block.  You can even get your family involved!

10-Week Challenge - Week 9

Pep Talk 

We are in the home stretch of the 10-Week Challenge.  Thanksgiving is coming, so now is the best time to refocus on your health and fitness goals.  Earn that turkey dinner!

Here are your goals for this week.  It is a little more challenging for our final push, but I know you can do it!  Additions are marked in BOLD text.

1. Complete 3 40-60 minute workouts this week.  
2. Complete 1 30-minute workout this week.
3. Plan and eat a breakfast, lunch, dinner, and two snacks each day.  Limit your takeout to 1 time this week.
4. Reserve one meal this week for a "treat" meal.  It can be any meal -- Friday pizza night, Sunday brunch, Tuesday work lunch, etc.  Just make sure to get back on track afterwards.
5. If you slip up, get right back on track with your next MEAL, not the next day.

Challenge Workout

Complete the following exercises for 60 seconds each, taking breaks as needed:

• Mountain Climbers
• Lying Leg Scissors
• Oblique Mountain Climbers
• Crunches
• Side Plank (30 seconds left, 30 seconds right)
• Lying Toe Touches
• Plank
• Reverse Crunches

10-Week Challenge - Week 8

Pep Talk 

Three weeks to go!  Let's really push hard here at the end of the challenge and make November a great month for health and fitness.  Hopefully you have created a solid foundation for yourself over the past few weeks.  Now we can really prioritize our goals and finish strong.  Coincidentally, this will take us right into Thanksgiving week.  Stay focused!

Here are your goals for this week.  Additions are marked in BOLD text.

1. Complete 2 40-60 minute workouts this week.  
2. Complete 2 30-minute workouts this week.
3. Plan and eat a breakfast, lunch, dinner, and two snacks each day.  Limit your takeout to 1 time this week.
4. Reserve two meals this week for "treat" meals.  They can be any meals -- Friday pizza night, Sunday brunch, Tuesday work lunch, etc.  Just make sure to get back on track afterwards.
5. If you slip up, get right back on track with your next MEAL, not the next day.

YOU CAN DO THIS!

Challenge Workout

Complete 10 of everything, then 9 of everything, then 8...all the way down to 1 rep of everything:

• Pushups (knees or feet)
• Jump Squats (or regular squats, but double the repetitions)

10-Week Challenge - Week 7

Pep Talk 

We are approaching the final few weeks of the challenge.  Now is the time to check in with yourself and see how you are doing.  Are things slipping?  If so, use this week to refocus and get back on track!  Today is a new day and a new opportunity to take control of your life.  You can make the next minute, hour, day, and week better by making smart food choices and getting regular exercise.

Always try to work towards FEELING good.  Don't worry about the scale.  If you are FEELING good, that usually means you are eating right, exercising, and getting enough sleep.  Then everything else will fall into place.

This type of change is not an overnight thing.  There are hurdles along the way, and you might find yourself back-pedaling at times.  It is not about being perfect 100% of the time.  The key to success is getting back on track 100% of the time when you do slip up.

Here are your goals for this week.  Additions are marked in BOLD text.

1. Complete 3 40-60 minute workouts this week.  
2. Complete 1 quicker or less intense workout (i.e. Challenge Workout below, walking, quick 1-mile jog).
3. Plan and eat a breakfast, lunch, dinner, and two snacks each day.  Limit your takeout to 1 time this week.
4. Reserve two meals this week for "treat" meals.  They can be any meals -- Friday pizza night, Sunday brunch, Tuesday work lunch, etc.  Just make sure to get back on track afterwards.
5. If you slip up, get right back on track with your next MEAL, not the next day.

Keep focused!  And don't be afraid to reach out to friends, trainers, or family members for accountability.  We are all here to help you!

Challenge Workout

Perform 5 rounds of the following exercises as quickly as possible, taking breaks as needed:

• 20 Mountain Climbers (each leg = 1/2 rep)
• 20 Jump Squats
• 20 Russian Twists (each side = 1/2 rep)

10-Week Challenge - Week 6

Pep Talk 

This week, you will notice a change in your workout structure.  You will be asked to complete THREE challenging workouts starting this week, and reduce your quickie workout to once a week.  YOU CAN DO THIS!  Each week has built on the previous week to bring you to this point.

Also, just because you missed the first few weeks of the challenge does not mean you can't get started NOW!  Not tomorrow.  TODAY!  Either jump in this week, or search through the old blogs from the past few weeks and start at Week 1.  This is a great time of the year to focus on your fitness!

Here are your goals for this week.  Additions are marked in BOLD text.

1. Complete 3 40-60 minute workouts this week.  
2. Complete 1 quicker or less intense workout (i.e. Challenge Workout below, walking, quick 1-mile jog).
3. Plan and eat a breakfast, lunch, dinner, and two snacks each day.  Limit your takeout to 2 times this week.
4. Reserve two meals this week for "treat" meals.  They can be any meals -- Friday pizza night, Sunday brunch, Tuesday work lunch, etc.  Just make sure to get back on track afterwards.
5. If you slip up, get right back on track with your next MEAL, not the next day.

Keep focused!  And don't be afraid to reach out to friends, trainers, or family members for accountability.  We are all here to help you!

Challenge Workout

Perform the following exercises for 60 seconds each, taking breaks as needed:

• Wide-Hand Pushups
• Sumo Squats
• Lying Leg Scissors
• Regular Pushups
• Regular Squats
• Crunches
• Diamond Pushups
• Chair Pose
• Reverse Crunches

10-Week Challenge - Week 5

Pep Talk

We have reached the halfway point of the 10-Week Challenge!  Hopefully you are realizing that it is not about making big dramatic changes to your lifestyle -- it is about introducing small, manageable things that you can maintain over the long term.  

Consistency trumps temporary hard effort every single time.  Stick with the plan and you will be successful!

Here are your goals for this week.  Again, they are very similar to last week, but additions are marked in BOLD text.

1. Complete 4 workouts this week.  
1. Two workouts should be ANYTHING at least 40 minutes long.
2. Two workouts should be quicker workouts, walking, or anything else you can sneak in.  Yes, they can be longer too.  But the point is to get in 4 workouts total by any means necessary!  Something is always better than nothing.
2. Plan and eat a breakfast, lunch, dinner, and two snacks each day.  Limit your takeout to 2 times this week.
3. Prepare an easy one-pot meal that you can use as both dinner and for future lunches using the leftovers.  Some great ideas are chili, soup, stew, or anything in a crock pot!
4. Reserve two meals this week for "treat" meals.  They can be any meals -- Friday pizza night, Sunday brunch, Tuesday work lunch, etc.  Just make sure to get back on track afterwards.
5. If you slip up, get right back on track with your next MEAL, not the next day.

Challenge Workout

Perform the following exercises as quickly as possible, taking breaks as needed:

• 60 seconds Plank
• 60 seconds Squats
• 45 seconds Plank
• 45 seconds Squats
• 30 seconds Pushups
• 30 seconds Jump Squats
• 15 seconds Pushups
• 15 seconds Jump Squats

10-Week Challenge - Week 4

Pep Talk

It's Week 4 of the 10-Week Challenge.  We are almost halfway there!  These little changes are what will make a difference in your success.  Remember that this involves commitment, and sometimes you need to put yourself first in order to be a better, stronger, and healthier person for others.

Here are your goals for this week.  Again, they are very similar to last week, but additions are marked in BOLD text.

1. Complete 4 workouts this week.  
1. Two workouts should be ANYTHING at least 40 minutes long.
2. Two workouts should be quicker workouts, walking, or anything else you can sneak in.  Yes, they can be longer too.  But the point is to get in 4 workouts total by any means necessary!  Something is always better than nothing.
2. Plan and eat a breakfast, lunch, dinner, and two snacks each day.  Limit your takeout to 2 times this week.
3. Reserve two meals this week for "treat" meals.  They can be any meals -- Friday pizza night, Sunday brunch, Tuesday work lunch, etc.  Just make sure to get back on track afterwards.
4. If you slip up, get right back on track with your next MEAL, not the next day.

You've got this!

Challenge Workout

Complete 3 rounds of the following exercises, taking breaks as needed:

• 20 Windshield Wipers (lay down on your back and raise your legs up towards the ceiling; drop your feet down to one side at a 45 degree angle to the floor, then to the other side; each side counts as 1/2 a rep, both sides count as 1 rep) 
• 20 Triceps Pushups (knees or feet)
• 20 Lunges (each leg is 1/2 a rep, both legs are 1 rep)

10-Week Challenge - Week 3

Pep Talk

It's Week 3 of the 10-Week Challenge.  You may have noticed by now that the changes from week to week are very small.  That is intentional.  We are building on a manageable set of goals so that this challenge is DOABLE. 

Often, when we set goals that are too ambitious in the beginning, we get frazzled because they are unrealistic to maintain over the long term.  Small, consistent changes are the key to success.  Make these goals a part of your lifestyle and you WILL succeed.

Here are your goals for this week.  Again, they are very similar to last week, but additions are marked in BOLD text.

1. Complete 3 workouts this week.  The workouts can be ANYTHING at least 40 minutes long -- walking, running, kayaking...even the Challenge Workout below (even though it takes less than 40 minutes, it's better than nothing).
2. Plan and eat a breakfast, lunch, dinner, and two snacks each day.  Limit your takeout to 2 times this week.
3. Reserve two meals this week for "treat" meals.  They can be any meals -- Friday pizza night, Sunday brunch, Tuesday work lunch, etc.  Just make sure to get back on track afterwards.
4. If you slip up, get right back on track with your next MEAL, not the next day.
5. Set up a "workout date" with a friend -- either someone who inspires you to push harder, or someone who you'd like to help with adding physical activity to their lifestyle.

Good luck this week and keep pushing forward!

Challenge Workout

Set a timer for 8 minutes.  For that 8 minutes, complete as many rounds as possible of the following exercises, taking breaks as needed:

• 10 Jump Squats (or regular squats for low impact)
• 10 Pushups with Shoulder Taps (do a pushup, tap the opposite shoulder, do another pushup, then tap the other shoulder)
• 10 In and Outs (sit in a boat position with your hands on the ground; tuck your knees into your chest, then extend your legs)

10 Week Challenge - Week 2

Pep Talk

It's Week 2 of the 10-Week Challenge.  Hopefully you were successful in reaching last week's goals.  This week, we are going to build on them.  Here are your goals for this week.  They are very similar to last week, but additions are marked in BOLD text.

1. Complete 3 workouts this week.  The workouts can be ANYTHING at least 30 minutes long -- walking, running, kayaking...even the Challenge Workout below (even though it takes less than 30 minutes, it's better than nothing).
2. Plan and eat a breakfast, lunch, dinner, and two snacks each day.  Limit your takeout to 2 times this week.
3. Reserve two meals this week for "treat" meals.  They can be any meals -- Friday pizza night, Sunday brunch, Tuesday work lunch, etc.  Just make sure to get back on track afterwards.
4. If you slip up, get right back on track with your next MEAL, not the next day.
5. Get outside at some point this week, whether it's a brief walk on your lunch break or a bike ride.  Sometimes the outdoors can clear your head.

Remember to really commit and stay accountable.  Success isn't achieved through brief bursts of intense effort; rather, it is long-term consistency that will help you get to your goals.

Challenge Workout

Complete the following exercises as quickly as possible, taking breaks as needed:

• 100 Jump Rope Hops
• 50 Squats
• 25 Hollow Rocks or Crunches
• 12 Pushups
• 6 Burpees

10 Week Challenge - Week 1

Pep Talk

Unfortunately summer is wrapping up and fall is getting into swing.  This often cues the end of summertime fun and the reintroduction of healthier habits.  However, it can often be difficult getting back on track.

For the next 10 weeks, this weekly Pep Talk will become a "get back on track" guide, with each week bringing new and easy tasks to get you focused and mindful of healthy eating and exercise.

Commit to this challenge -- tell your family and get your friends involved.  Be accountable.  Here is my accountability -- I will be doing this challenge with you too!

Here are this week's goals:

1. Complete 3 workouts this week.  The workouts can be ANYTHING at least 30 minutes long -- walking, running, kayaking...even the Challenge Workout below (even though it takes less than 30 minutes, it's better than nothing).
2. Plan and eat a breakfast, lunch, dinner, and two snacks each day.  Limit your takeout to 3 times this week.
3. Reserve two meals this week for "treat" meals.  They can be any meals -- Friday pizza night, Sunday brunch, Tuesday work lunch, etc.  Just make sure to get back on track afterwards.
4. If you slip up, get right back on track with your next MEAL, not the next day.

Make a focused effort to complete these 4 goals.  Each week, we will build on these goals.  But for now, make the commitment and get it done!

Challenge Workout

Complete 4 rounds of the following exercises, taking breaks as needed:

• 25 Tuck Jumps (hold your hands at hip level; jump and bring your knees to touch your hands)
• 25 Mountain Climbers (each leg = 1/2 rep; both legs = 1 rep)

What to Eat Before a Workout

Pep Talk

Nutrition is one of the most confusing aspects of fitness.  It's bad enough to figure out what you should be eating normally.  And then you add your workouts to the mix, and a whole new layer of confusion presents itself.

Eating for your workouts is a delicate balance of making sure you have enough energy to do your best (and avoid becoming light-headed) and making sure you did not eat too much too close to your workout (and avoid becoming nauseous).

Generally speaking, only consume 100 calories for every hour before your workout (for example, if your workout is 2 hours away, eat 200 calories of food).

Here are some examples of what you could eat based on how far away your workout is:

• 3 or more hours:  A normal meal.
• 2 hours:  A snack like a banana or apple with peanut butter, half a turkey sandwich, or a small bowl of cereal and milk.
• 1 hour:  A very small snack with very little fat or fiber, like a banana, a piece of toast, or half of an energy bar.
• 15-30 minutes before:  An energy gel or even some gummie snacks -- something comprised mostly of sugar to give you some quick energy.  Your body won't be able to comfortably digest anything else.  Some people might find it easier to just sip an energy drink during exercise rather than eat their calories this soon before the workout.

Challenge Workout

Complete the following exercises as quickly as possible, taking breaks as needed:

• 100 Jump Rope Hops
• 50 Squats
• 40 Crunches
• 30 Mountain Climbers (each leg counts as 1/2 a rep; both legs count as 1 rep)
• 20 Pushups (Knees or Feet)
• 10 Burpees

Be Imperfect

Pep Talk

On of the biggest obstructions to sticking to our goals is "chasing perfection."  We set up the perfect plan in our heads -- the perfect workout schedule, the perfect meal plan, everything going 100% the way we want it.

And what notoriously happens?  Some hiccup comes up and sabotages all of our "perfect" plans.  So what do we do?  Get entirely derailed because this week was blown apart, go off plan entirely, and then start again tomorrow/next week/next month (or who knows when else).

Let's face it.  Life is not perfect.  There will always be times when things cannot and will not go the way we'd like.  Therefore, setting yourself up for "perfection" is essentially setting yourself up for failure.  The most successful plans include flexibility.

Here are some tips for redirecting your plan when you can't be "perfect":

• Develop a Plan B -- we talked about this in a previous post, but it's important to remember that doing SOMETHING is always better than doing NOTHING.  Your Plan B might not be an ideal workout or meal, but it's still better than letting everything fall apart.
• Accept that perfection will never happen -- this is the biggest obstacle, but an important one.  If you know going in that things will get into your way, you will not freak out and go unhinged when your plan goes awry.
• Build imperfection into your plan -- this goes back to the 80/20 philosophy.  If you know you are going to party, plan to eat what you want and have fun, but also plan how you will get back on track.  Will you do a workout first thing the next day?  Start the day off with a bowl of oatmeal and blueberries?  Even though we often can't control the craziness of life, we CAN control how we react and adapt accordingly.

Challenge Workout

Complete 5 rounds of the following exercises, taking breaks as needed:

• 30 seconds Jump Squats
• 30 seconds Crunches
• 30 seconds Plank

Get Your...SELF Together

Pep Talk

Mmmm...cake!

Confession time -- this post is just as much for me as it is for you.  Another confession -- yes, I AM a fitness trainer, but I am also human.  Fitness and health decisions don't come easily for me just because it's my job.  I have been where you are.  I would rather eat ice cream than broccoli.  I struggle with workouts sometimes -- there are days when I just don't want to do them!  For those of you who don't believe me, here's what I used to look like before I discovered fitness.

I find myself now, post-Ironman, struggling to resume a normal fitness schedule.  Partially because, well, I'm just friggin' tired and still, believe it or not, recovering.  And partially because when you take a break from your normal routine, it's very, very hard to restart.

Since it's summertime and vacations, back-to-school prep, and family events seem to be interfering with normal routines, I thought it'd be helpful to talk about getting back into a normal routine.  I'll even discuss what's been tripping me up and what I'm doing to fix it.

The golden rule:  DO NOT GIVE UP!  If something is not working, it's not because YOU can't make it work.  It's because you need to make a change to make IT work for YOU.  If you slip, dust yourself off, modify, and try again.

I've had a few false starts back into the swing of things because my fitness plan was too ambitious to ease into.  I was trying to pick up where I left off, so to speak.  But my body isn't ready yet.  So I've gotten back on track this week by cutting down my workouts into small, manageable sessions that I can easily fit into my schedule.

Here are some tips for jump-starting back into your routine:

1. Keep it simple -- even starting with things like walking, pushups, squats, or brief at-home workouts can get you on track.
2. Keep it short -- limit the sessions to 30-40 minutes until you can get back into the habit.
3. Be realistic -- what can you honestly fit into your schedule?  Even shooting for two workouts per week can be a great start, as long as you do it consistently.
4. Use willpower -- your vacation brain is going to rebel.  Use willpower and stick to your guns -- force yourself out of bed and do your workout!
5. Plan your workouts ahead -- book them just like appointments in your calendar and follow through with them.
6. Bounce right back if you slip -- if you have a hiccup, get right back on track with the next workout or meal.  No slipping backwards into your vacation routine!

Just remember that fitness is a long-term process.  Stay focused on your goals and you will get there through consistency and hard work!

Challenge Workout

Core Bonus!  Complete 3 rounds of the following exercises, taking breaks as needed:

• 15 Mountain Climbers (each leg = 1/2 rep; both legs = 1 rep)
• 15 Russian Twists (seated with legs down or up, twist your hands from one hip to the other -- each side = 1/2 rep; both sides = 1 rep)
• 30 Crunches

Everything in Balance

Pep Talk

The key to any successful, long-term health and fitness plan is consistency.  But how do we achieve consistency?  Through BALANCE.

Example: we've all been through those diet or workout programs that guarantee success in 30, 60, or 90 days.  But usually, they are so aggressive that we are climbing at the walls, waiting for them to end so that we can go back to the way things were before.  Does this sound like an effective long-term strategy?  Of course not.  In fact, this is the definition of yo-yo dieting!

Balance is achieved through setting realistic expectations.  That way, you are setting yourself up for long-term success, not failure.  Is it realistic to work out seven days a week if you are working 60 hours a week and have three kids?  Probably not.  Find out what you CAN do, even if it is only two workouts per week.  Things that you can maintain long-term are always better than short-term bursts of intensity.

Find things you enjoy, like walking, hiking, kayaking, or other non-traditional forms of exercise.  These are great ways to stay active when you can't get to the gym, or if you absolutely hate formal exercise.

Also, build in some "you" time, which is very important.  Time with a book or watching a favorite show.  It's all about balance!

That goes for your food too.  If you KNOW you will never be able to give up chocolate chip cookies, then any meal plan that restricts them entirely is setting you up for failure.  Budget them into your daily or weekly calories just like you would balance your checkbook.  I've preached about 80/20 before, and it's so true -- eat healthy 80% of the time, and you can afford to splurge the other 20% on your favorite things.  It's healthier than yo-yo'ing, and you'll be much happier!

It is so easy to focus on the short term (i.e. that pizza we just ate) and lose our focus on the big picture.  While little decisions do add up, what you do MOST of the time is more important than what you do RARELY.  Keep everything in balance and you will find your health and fitness journey much more effective and enjoyable.

Challenge Workout

Complete 5 rounds of the following, taking breaks as needed:

• 5 Triceps Pushups
• 10 In and Outs (seated on floor, tuck the knees to your chest, and then extend them)
• 20 Sumo Squats

Getting Back on Track

Pep Talk

It's summer, and that means it's time for vacations, fun, food, drinks, and blowing off workouts.  And this is perfectly normal and part of taking a break and recharging the batteries.

But it always seems like, once you take a small break from the fitness bandwagon, it's SO HARD to start back up again!  Here are some tips for getting back on track after some time off.

• Understand and accept that your first week back on track will suck.  Yes, it will be a challenge.  After a week of indulging, oatmeal and 6 am workouts do not seem very attractive.  Keep in mind that it is a transition and you have to get used to your routine again.  You may even slip a couple of times this week.  That's okay, just get right back on track.
• Eat with willpower, not emotion.  Sugar and fatty foods are addictive, and when reintroduced in large quantities on a vacation or break, it can be hard to go back to your healthy meal choices.  Stick to your guns and use your head when meal planning.
• Schedule your workouts!  If you can, sign up online for classes well ahead of time.  Or pre-pay for them so that you will be out money if you don't show up.  Call a friend and tell them to meet you so that you are accountable.  And also tell them NOT to let you bail at the last minute, no matter the excuse.
• Realize that the first workout will be rough.  I like to call the first workout back the "junk" workout.  It will be unbelievable difficult, everything on you will jiggle, and you will feel ridiculously out of shape compared to how you felt before vacation.  Just accept it for what it is and move on.  It will get better with consistency.
• Try something new.  If you're having trouble getting motivated, use this as an opportunity to try something different from your normal routine.  Start bicycling, kayaking, paddle boarding, or indoor rock climbing for a change of pace!
• Consistency is the most important element.  It doesn't matter how intensely you work out.  If you can only stick with it for two weeks and then drop your program because it is too demanding, you won't get anywhere.  Even working out twice a week can work for you, as long as you can maintain that for the long term.

Challenge Workout

Complete 3 rounds of the following exercises as quickly as possible, taking breaks as needed:

• 8 Burpees
• 8 Hollow Rocks (or 16 Reverse Crunches)
• 8 Mountain Climbers (each leg = 1/2 rep; both legs = 1 rep)

Do What Scares You

Pep Talk

Some of you may know that this weekend is an important weekend for me.  On Sunday, I will be attempting Ironman Lake Placid for the second time, hopefully with a finisher's medal in hand afterwards.  Pre-race apprehension is setting in, coupled with reminders of my painful and traumatic injury and DNF (did not finish) from last year.

Yet, despite all this nervous energy, I am excited.  Because (for the most part) I am taking on uncharted territory and challenging myself to do something totally new.  Honestly, I do not know what will happen on race day.  I know that I am trained and prepared, and ready to handle any challenges along the way to the best of my ability.  But anything can happen, and I find that both terrifying and exhilarating.

Throughout this whole Ironman training process, I have learned so much about myself -- physically, mentally, and emotionally.  When you tackle a goal that scares you, you discover parts of yourself that you never knew existed -- those small hidden pieces that show you who you really are inside.  Ironman has made me a stronger and more complete person than when I started.  No matter what the outcome, finish or DNF, nothing can take my personal growth away from me.  

I challenge you to find something that scares you and make it a reality.  Whether it's a 5K race, indoor rock climbing, zip lining, or competing in a Tough Mudder, find something that takes you outside your comfort zone.  Use it as an opportunity to discover your true self and what drives you as a person.  Embrace it as a chance to become wiser and stronger.  No matter the outcome, you cannot put a price on your personal journey.

Challenge Workout

Complete the following exercises as quickly as possible, taking breaks as needed:

• 10 Pushups
• 10 Lunges (each leg = 1/2 rep; both legs = 1 rep)
• 9 Triceps Pushups
• 9 Jumping/Hopping Lunges
• 8 Pushups
• 8 Lunges
• 7 Triceps Pushups
• 7 Jumping/Hopping Lunges
• 6 Pushups
• 6 Lunges
• 5 Triceps Pushups
• 5 Jumping/Hopping Lunges
• 4 Pushups
• 4 Lunges
• 3 Triceps Pushups
• 3 Jumping/Hopping Lunges
• 2 Pushups
• 2 Lunges
• 1 Triceps Pushup
• 1 Jumping/Hopping Lunge

Exercising on Vacation

Pep Talk

It's that time of the year when everyone is going on vacation.  Sometimes the trips are so long that they can significantly derail your fitness goals if you take the entire time off from exercising and healthy eating.  What you can do instead is find compromises to stay on track.  Yes, it will be challenging to maintain the same level of workouts, either due to time or equipment limitations.  But there are still ways to make the best out of what you have.  Here are some options for keeping active while you're out of town.

• Research your hotel or living accommodations first and try to book at a place with fitness facilities.  Many hotels offer amenities to guests like fitness centers, swimming pools, or even discounted guest passes to nearby gyms.
• Look into your gym's visitor policy.  If it is a national chain, you may be able to visit a location near your vacation spot for free or at a significant discount.
• You do not need a gym to get a great workout.  Turn your hotel room into a gym.  You can bring rubber exercise bands and do many of the exercises you can do with weights -- and they pack very easily in a suitcase!  
• No bands?  Just do bodyweight exercises -- no equipment required (see below's Challenge Workout for a no-equipment workout you can do in your hotel room).
• Bring a laptop or mobile DVD player and some of your favorite workout DVDs to do in your hotel room.
• Make staying active a fun part of your trip.  You can go on a walk or hike to sight see, swim at the beach, or even rent bicycles to explore town.
• Try to walk as much as possible.  Walking from place to place is a great way to add exercise without having to disrupt your vacation time.

Challenge Workout

Here is your special, no-excuses hotel room workout!  Complete 5 rounds of the following exercises as quickly as possible, taking breaks as needed:

• 10 Pushups
• 15 Crunches
• 20 Squats

The 80/20 Rule Revisited

Pep Talk

Ever since I first posted about the 80/20 rule regarding nutrition, it has sparked a lot of follow-up questions in the studio.  I figured it would be a good opportunity to use this week's Pep Talk to talk about it in more detail, and even show how it works in practice.

Nutritional Disclaimer
Before reading the information below, I just want to put a disclaimer out there that I am NOT a doctor or licensed nutritionist and I am NOT prescribing that anyone try any of these methods without first consulting with an educated professional to determine if it would work for them.  I am only sharing my own experiences in the hopes that it can inspire you to analyze your own eating habits and motivate you to make healthier nutritional choices.  Do not attempt any diet or exercise plan without first checking with your doctor to make sure it is appropriate for you.

80/20 is Not a New Concept
To be honest, I can't remember where I heard it first, but it is a phrase that has bounced around the fitness industry in several places.  Basically, it is a general concept for how to approach your nutrition.  You try to eat healthy 80% of the time, and then reserve the other 20% for fun -- things like parties, junk food, alcohol, family pizza night, etc.  The idea is that, as long as you are eating healthy MOST of the time, the other 20% won't matter.

80/20 is Not a Diet, It's a Guideline
The most elusive, but also most liberating, aspect of the 80/20 nutritional approach is that there are no meal plans, no specific calorie requirements, and no regimented rules.  You basically try to eat healthy foods in reasonable portions most of the time, and then splurge infrequently.  You usually do not have to go looking for a splurge; these happen organically throughout the week (work outings, date nights, etc.).  This is why it fits so well into a long-term lifestyle change.  But this is also why it can be confusing to adopt (i.e. How much should I be eating?  What should I be eating?).

The best way to adopt it is to look at your lifestyle and see what fits best.  Are there a couple of nights a week when it is difficult to stay on track, either due to family or work?  Or is it easier to dedicate a whole day to putting the nutritional monitoring on pause and treat yourself a little bit?  The answer is different for everyone.

80/20 in Practice
Let's look at an example of 80/20 in practice.  We'll call this person Subject AB.  Okay, it's me.  Anyway, given my schedule and workout regimen, it makes the most sense for me to eat cleanly Monday through Saturday.  And then I have reserved a day that I affectionately call "Sunday Funday" for any treat foods I'd like.

Here are my personal guidelines for doing this:

• I track everything (YES, everything) Monday through Saturday in My Fitness Pal, a food logging app, to make sure I am within my suggested caloric allotment.
• If I want a piece of pizza or a beer Monday through Saturday, I am free to have it, but I have to log it.  Many times this curbs me from making bad decisions.
• I can have any type of food from any food group -- pasta, bread, dairy, etc.  There are no restrictions.
• On Sunday, I do not log.  I find this freeing.
• On Sunday, I am allowed to have whatever I want to eat, in whatever quantity I want, as long as I stop when I am full.  I do not eat to the point of discomfort.
• On Monday, I go right back on track.  I actually WANT to go back on track because of how bad I feel after Sunday Funday.

I have spun my wheels for a while in the nutrition department, staying at the same weight for several years.  I attribute this to my poor nutrition and yo-yo'ing back and forth between an unattainable "perfect" meal plan and then pigging out when I felt too deprived to stay on it.  If I have learned anything during that time, it's this: no matter how active you are, you cannot out-exercise a bad diet.

And the Results?
Since putting 80/20 into practice, I am converted for life.  Below is some visual evidence of my progress while employing this new nutritional approach.

This graph shows my addition of the 80/20 approach in late April.  Until that point, my weight was stagnant for several weeks.  The orange line represents my daily weights recorded over the past three months.  The spikes are my Monday morning weigh-ins (the day after Sunday Funday).  As you can see, over time, the spikes never get as high as the previous spike, and the descents (my weight as the week progresses) get lower and lower.  The red line is a trend line that shows my average progress.  As you can see, it is continually moving downward.

Note: Yes, this is a chart of my weight.  Yes, I have preached many times about how weight alone is not the whole picture.  I am also measuring my body fat percentage along with my weight to ensure that all of my lost weight is fat and not muscle (which it is).  Throughout this process, I have maintained my lean mass and dropped body fat.

Here are some progress photos that show the physical changes as a result of using 80/20 for several months (also more confirmation that I have dropped body fat and not lean mass).  In fact, although I have not lost muscle, I have not gained any either.  I have just as much muscle on me in photo 1 as I do in photo 3...which shows the difference that a lower body fat percentage can make!

March 2015

May 2015

July 2015

But Wait...Aren't You Training for an Ironman?
Yes, I am training for an Ironman.  And yes, I can get away with eating more calories due to my higher activity level right now.  HOWEVER, I am also eating more calories throughout the week during my "80" phase to account for this higher activity level.  Right now, I am eating up to 3,500 calories per day, but I am just making sure they are clean, nutritious calories.  Once Ironman training is over, I will cut down my daily calories to allot for my lower burn rate (which will be easy to track using My Fitness Pal), but I will still practice the 80/20 concept with Sunday Funday.

Why 80/20 Can Work
The 80/20 concept is working for me because it gives me FREEDOM.  I am not restricted by what I can eat when I am in my "80" phase -- I just have to make sure I track it, which motivates me to watch my portions and make better choices.  And then I have the "20" phase to let off some steam and have my favorite foods.  And let me tell you, while I enjoy Sunday Funday, I am ready to get back on track Monday because I just feel GROSS afterwards. 

I find 80/20 effective and maintainable because:

• This is a healthy LIFESTYLE for long-term success, not a temporary diet.
• There are no restrictions on what you can eat (i.e. pasta, bread, dairy) during your "clean" (80) phase, as long as you watch your portions and track your calories.
• There is room to mess up.  If you splurge, so what?  Just get right on track with your next meal and the damage WILL be contained.  This has helped me infinitely by removing the domino-effect binging that used to happen after I slipped a little bit during the week.

Ultimately you have to make the best decision for yourself in terms of what will work for you.  But hopefully by sharing my experiences with this off-beat eating strategy, you can see that anything in moderation can work.  You do not have to be perfect 100% of the time.  There is room for fun in any healthy lifestyle program.

Challenge Workout

The Deconstructed Burpee Challenge!  Complete 3 rounds of the following exercises, taking breaks as needed:

• 10 Plank In and Outs (start in plank and either step or jump both feet in to a crouch position, and then back out to plank)
• 10 Pushups
• 10 Jump Squats

Nutrition vs. Cardio

Pep Talk

A lot of people ask how much cardio they should be doing to lose fat.  And the answer is one we don't like to hear: A LOT!  Consider that an average 1-hour aerobics class will probably burn 300-400 calories, depending on your effort level.  Those people burning 600+ calories are pushing to maximum effort, and workouts that boast 1,000 calories an hour are exaggerating.

While thinking about how much calories you can burn, consider that the average meal at a sit-down casual-dining restaurant is about 1,000 calories...over DOUBLE what you would burn with 1 hour of cardio.

So the answer is clear: although cardio is EXCELLENT for your heart and lungs, and should be an integral part of any healthy lifestyle plan, the most effective way to lose body fat is NUTRITION!

What About Weights?
Weight training will make you stronger, and add lean muscle mass to your body that will increase your metabolism (a.k.a. the calories you burn at rest), BUT you will not be able to see that muscle if there is a layer of body fat covering it.

How Do I Get Started?
A great starting point is to start tracking what you eat to get an idea of your current state.  I personally love the app My Fitness Pal -- it is easy to use and can be very eye-opening.  From there, try to see any trends that emerge.  Do you barely eat at the beginning of the day and then splurge at dinner time?  Are you snacking all day long?  Are your portions too big?  Food logging is a great way to not only watch what you are doing, but to stay accountable over the long haul.

Exercise is only half the battle to reach your fitness goals.  Nutrition is the other half.  Using them both together is the key to success for a healthy lifestyle.

Challenge Workout

Perform 5 rounds of the following exercises, taking breaks as needed:

• 10 Oblique Mountain Climbers (each leg = 1/2 rep; both legs = 1 rep)
• 10 Windshield Wipers (each side = 1/2 rep; both sides = 1 rep)
• 10 Alternating Lunges (each leg = 1/2 rep; both legs = 1 rep)

Measuring Your Fat Loss

Pep Talk

A few weeks ago, I had written a post about ignoring your scale and paying attention to other factors when measuring your weight loss progress.  It raised a lot of questions, so I thought it'd be helpful this week to discuss measuring your weight loss in greater detail.

The Problem with the Scale
The scale only gives you part of the story -- your overall weight loss.  But your body has two kinds of weight: lean mass, which includes bones, tissues, and muscle; and fat mass, which is the REAL thing we are trying to get rid of.

Consider this: you could lose 10 lbs. of WEIGHT, but if it is muscle, you will be weaker, feel less energetic, and probably not look much different than when you started.

Also consider this: the scale might seem like it's not budging, but only because you LOST 5 lbs. of fat and GAINED 5 lbs. of muscle.  So really your net loss was 0 lbs., but you will feel stronger, feel lighter, feel more energetic, and probably look more fit aesthetically.

Muscle is denser than fat and takes up less space for the same amount of weight.  Muscle is like a baseball and fat is like a nerf ball of the same size.  They both take up the same amount of space, but the baseball would be much heavier.  This is why the scale might not seem to be going down in numbers, but your clothes are fitting better and you look fitter.

Measurement Method 1: How Your Clothes Fit
A very simple way to measure your progress is to listen to your clothes, not the scale.  If you are going down in clothing sizes, but the scale won't budge, you ARE making progress.  In the majority of cases (with very rare exceptions), you will not go down in clothes sizes and up in body fat.

If you clothes fit better, but the scale is moving up, it is probably because you are gaining muscle mass.  Consider taking photos every so often to visually gauge your fat loss progress.

Measurement Method 2: Tape Measurements
This takes the clothing test one step further.  Rather than relying on the scale, take measurements once a week to track your progress.  Just like with the clothing test, except in very rare cases, you will not go down in measurements and up in body fat.

Some good measurements to take are:

• Across your bust
• The narrowest part of your waist
• The widest part of your hips
• The middle of your thighs
• Your upper arms
• Your calves

On a daily basis, these measurements can vary based on many things, like water retention and what you've eaten.  Consider taking these measurements weekly or every other week.

Measurement Method 3: Body Fat Percentage
This method is a little more intricate, but offers the most information in terms of your fat loss progress.  The easiest way to measure this yourself is to get a body fat measuring scale, which uses Bio-Electrical Impedance (BEI) to estimate what percentage of your total body weight is fat.

Here is how to do your calculations:

1. Total Weight x Body Fat % = Total Fat Weight
2. Total Weight - Total Fat Weight = Total Lean Mass (muscle, bones, tissue, etc.)
3. Compare your Total Lean Mass and Total Fat Mass on a weekly basis to determine your progress.  You want your Lean Mass to either stay the same or go up, while your Fat Mass goes down. 

Hopefully these tips will provide you with the whole picture in terms of measuring your fat loss progress.  Remember that the scale is only one piece of the puzzle and does not give you all the information you need to judge how you're doing.  Use any or all of the techniques above to get a better idea of how your efforts are working.

Challenge Workout

Perform 5 rounds of the following exercises, taking breaks as needed:

• 20 Jump Squats
• 45 seconds Plank

Summer BBQ Survival Guide

Pep Talk

Summer is here, and that means lots of BBQs!  It seems like every weekend -- and sometimes multiple times in one weekend -- we are either invited to or hosting a party of some kind, with lots of decadent food and celebratory drinks.  With that in mind, it is easy to see our health and fitness goals sabotaged by social gatherings.

But that doesn't mean you have to abstain from going to parties or joining in the festivities.  Here are some strategies for balancing your healthy lifestyle with summertime fun:

• Plan your week for your party.  If you know on Saturday that you are going to a BBQ, make sure you are good all week.  Eat healthy, drink lots of water, and get your workouts in.  "Prepare" for your weekend fun.
• Plan your day after.  What are you going to do the next day to get back on track?  Make sure you don't let one day of off-plan eating turn into several days.
• Offer to bring a healthy side dish to complement the unhealthy party foods.  Some good choices are a 3-bean salad with vinaigrette, fresh fruit salad, fresh vegetable platters, or a tossed green salad.
• On the day of the party, eat your normal healthy meals right up until the party.  Don't use it as an excuse to pig out all day.  If you can, get in a workout that morning.
• Take TWO trips to the buffet:
• On the first trip, fill your plate with only fruit and vegetables.  This will not only help to fill you up, but it will also make sure you get in some nutritious food.
• Once you have finished that, go back and fill your plate with whatever food you want.  Focus on your favorite foods only, rather than trying everything on the table.  
• Only fill the plate with one layer -- no stacking or mounding.  Make sure your portions are reasonable. 
• Stop eating when you're full, even if it means throwing away anything remaining on your plate.  Avoid the temptation to "pig out" with several trips to the buffet.  Remember how bloated and uncomfortable you will feel afterwards.
• If you are drinking alcohol, remember to follow every alcoholic drink with one glass of water.  Alcohol will dehydrate you, and dehydration leads to bloating.  Keep yourself hydrated with plenty of water!
• Offer to be the driver to the party.  That way, you will be sure to keep your drinking in check and not go overboard.
• Politely decline taking home leftovers.  If they're in the house, you will eat them!
• If you have two parties in one weekend, pick one to stray a little bit and indulge, and be good at the other one.  (Pick the one that is likely to have better food for having your fun.)
• Remember that indulging once in a while is part of staying on track long-term.  Have your fun, and then get right back on track the next day with a good workout and healthy eating.

Challenge Workout

Complete the following exercises as quickly as possible, taking breaks as needed:

• 30 Pushups
• 30 Crunches
• 20 Pushups
• 20 Crunches
• 10 Pushups
• 10 Crunches
• 60 seconds of Pushups - as many as possible
• 60 seconds of Crunches - as many as possible

Get Motivated - Set a Goal!

Pep Talk

Sometimes it is just hard to stick with a healthy lifestyle plan.  Things get stale over time.  Or, when you hit a major goal, you have nothing afterwards to keep you motivated to stick with it.  Setting goals, and more specifically, SMART goals, can help you stay on track!

Making goals that are too generalized can almost be as futile as not setting them in the first place.  If you aren't specific with them, how will you know when you've achieved them?  How will you know when you are on or off track?  It's not enough to say, "I want to be leaner, healthier, stronger, etc."  You need to go a step further.

When you set goals, make them S-M-A-R-T!

• Specific - Don't just say "I want to be leaner."  Say, "I want to drop 3 lbs. of body fat."  Or, instead of, "I want to be stronger," say, "I want to be able to do 10 pushups on my feet non-stop."
• Measurable - How will you know when you've achieved your goal?  Be sure to quantify your goal in order to measure your success.  Whether it's running 2 miles, getting down to a certain body fat percentage, or hitting a goal number of repetitions, numbers and consistent measurements are your friends.
• Achievable - Make sure that this goal is possible.  Set something that, with consistent effort, you CAN achieve.  
• Realistic - Set yourself up for success.  Setting a goal of losing 20 lbs. in one week is not realistic (or healthy, for that matter).  But setting a goal of losing 20 lbs. over the course of 10-15 weeks is a much more realistic goal.
• Time-Based - Set a deadline.  It's easy to push off a goal if there is no timeframe.  But doing something like signing up for a race with a tangible endpoint will encourage you to keep working hard, even on days you feel like blowing it off.

Use these tips above to set specific, measurable, achievable, realistic, and time-based goals.  These are the keys to making goals that will motivate you and keep you moving in the right direction!

Challenge Workout

Set a timer for 8 minutes.  In that 8 minutes, perform as many rounds as possible, taking breaks as needed, of:

• 8 Burpees
• 8 Hollow Rocks or Reverse Crunches (click here for an instructional video)
• 16 Mountain Climbers (each leg = 1/2 rep; both legs = 1 rep)