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