How to Get Motivated to Work Out

We all struggle to get to the gym sometimes. We have work, kids, school, friends, event commitments…the list goes on. So how in the world can we get motivated to keep in shape or lose the weight we’ve always wanted to? Girl Fight Fitness is here to provide a few tips to current and future members on how to get to the gym and fulfill your goals.

1. Write it down.  The first step to committing to a fitness goal (or any goal for that matter) is to write it down. Write your own personal goal (realistic please!) in a place you look at often. This place can be a journal, a planner, or on a dry erase board. Nevertheless, it will remind you of the reason you started. Also, keep in mind…people change, health and fitness changes, and these goals can change too. Just track your progress.
2. Hold yourself accountable.  Plan a schedule ahead of time. Pick your favorite workouts or class times and put them in your schedule as if they are important business meetings you must not miss. Imagine that your business meeting takes place at Girl Fight, your co-workers are your Girl Fight community and the topic of discussion for that hour is your trainer telling you how to effectively hit that bag for maximum effectiveness. At the end of class, you can check off your workout on your daily list! That will feel pretty good.
3. Don’t let a bad day get you down.  It’s easy to say, “I’m just going to go home because I don’t feel well”. Please listen when we say…THIS IS NORMAL. Try to come to class anyway and we may just prove ourselves to lift your spirits. Now, we’re not telling you to come when you are ill, but just recognize that we as humans aren’t going to feel 100 percent or do our best every day. In those “blah” moments, you have your Girl Fight trainers that can provide modifications in every class if need be and your Girl Fight community to support you. We promise that you will say “I’m glad I came” when you leave.
4. Find a workout buddy.  Schedule to meet up with a friend for a workout just as if it were a dinner date or a happy hour. You’ll be a lot less likely to bail on your workout if you know someone is waiting for you. Also, would it be too bold to suggest picking someone you like!?
5. Additional Girl Fight programs.  Don’t worry, we hold you accountable too! There are many additional Girl Fight Fitness programs that we hold sporadically throughout the year with built-in accountability. Some previous and current programs include:
1. Couch to 5K running.
2. 6 Week Weight Loss Challenges to win cash and prizes (stay tuned for the next on in Nov/Dec).
3. And, for those new to Girl Fight... 6 months of free personalized coaching with your membership!

If you ever have any questions for your Girl Fight team, let us know!

PSL: What does that mean for your workout?

PSL has become the highlight of autumn. It has even arrived at our local fast food chains earlier than years past. However, we wanted to know the nutritional value of pumpkin spice lattes and how you can still enjoy a seasonal beverage without costing your Girl Fight Fitness lifestyle plan.

While Starbucks and Dunkin’ have the standard pumpkin spice latte and pumpkin swirl latte (respectively), McDonalds is making its differentiating plunge into the 2019 pumpkin spice season by adding caramel as its standard fall beverage. We will break down the nutritional value of each of these medium-sized hot fall beverages:

Beverage	Cals	Fat	Carbs	Sodium	Sugar
Starbucks PSL (2%Milk)	380	14g	52g	240mg	50g
Dunkin’ Pumpkin Swirl Latte	340	9g	53g	210mg	52g
McDonalds Caramel PSL	290	7g	41g	190mg	40g

Keep in mind, Girl Fighters, these nutritional facts are based on a 2000 Calorie daily diet. This is the standard caloric capacity to maintain weight. Therefore, if your fitness goal is to lose weight, some of these beverages may negatively affect your goal depending on other daily meal choices. We are not saying to not participate in the fall indulgences, but we want you to be mindful of how drinks can impact fitness progress.

For example, if you are looking to eat only 1500 calories a day to lose one pound each week*, one fall drink ranges from 20%-25% of your diet for one day. You may say, “Well it doesn’t sound that bad because I’ll be working out later”. While that may be true, still consider that one PSL is generally equivalent to one Girl Fight Fitness class.

So, what can we do to still enjoy the pumpkin spice season and still hit our fitness goals!? Well if you’re a coffee lover, a Pumpkin Spice Coffee may just do the trick for your taste buds and cozy autumn spirit.

A medium size coffee at any of these three aforementioned chains range from 4-5 Calories, 0g Fat, 0g Carbs, 10mg Sodium, and 0g Sugar (unless you add cream and sugar to your order). So, by getting a regular coffee and adding the pumpkin spices to it, you can still participate in the craze with less impact to your fitness goals**.

*Varies per person

**This information is based on nutritional facts obtained from chain websites as of 9/6/2019 and may change at any time. Please use the customizable nutrition facts on each site depending on where you obtain your coffee from to find the nutritional value for your chosen drink and additions like cream, sugar and pumpkin spices. This post is merely a demonstration of how pumpkin spice can be a part of your lifestyle while still achieving personal fitness goals.

10-Minute Workout When on a Time Crunch

Are you having a busy day and can’t make it to the gym? It’s okay! Girl Fight Fitness has you covered with a 10-minute workout (no equipment needed) that will keep you feeling good and on track with your overall fitness plan! Be sure to do each exercise for 60 seconds with a 20 second rest period in between each, unless otherwise noted.

Strength

·         Push-Up

o   Target Areas: Chest, Back, Arms

o   Instructions:

§  Assume plank position.

§  Hands must be directly under your shoulders.

§  Make sure your pelvis is tucked and your neck is neutral.

§  Lower yourself down, keeping your back flat until your chest nearly touches the ground.

§  Push yourself back up.

§  Repeat until the 60 seconds is up.

·         Modified Plank Jacks

o   Target Areas: Chest, Back, Abs, Arms, Shoulders

o   Instructions:

§  Assume plank position.

§  Hands must be directly under your shoulders.

§  Keep your feet together with a flat back.

§  Keep your abs engaged

§  Step out with your right foot and then bring it back in.

§  Step out with your left foot and then bring it back in.

§  Repeat until the 60 seconds is up.

·         Lunges

o   Target Areas: Glutes, Quads

o   Instructions:

§  With a straight upper body, shoulders down and back, abs engaged:

·         Step forward with your right leg, lowering at the hip with your knee right above your ankle, thigh parallel until it's at 90 degrees (make sure your knee is not in front of your ankle as this will cause pain and possibly injury).

·         Repeat, alternating between your left and right leg for the remaining 60 seconds.

·         Plyometric Squat

o   Target Areas: Glutes, Quads, Hamstrings, Core

o   Instructions:

§  Stand straight, feet shoulder width apart, abs engaged.

§  Squat with knees bent at a 90-degree angle, thighs parallel (again, make sure your knee is above your ankle and not in front of your ankle as this will cause pain and/or injury)

§  Jump straight up into the air, using your legs to push up forcefully.

§  Land back down into squat position.

§  Repeat for the remaining 60 seconds.

·         Mountain Climbers

o   Target Areas: Abs, Arms, shoulders, Quads

o   Instructions:

§  Assume plank position.

§  Hands must be directly under your shoulders.

§  Keep your feet together with a flat back.

§  Keep your abs engaged.

§  Pull your right knee into your chest.

§  Place back on the ground.

§  Repeat, alternating between your left and right leg for the remaining 60 seconds.

·         Scissor Crunches

o   Target Areas: Abs

o   Instructions:

§  Lie down on your back (make sure there is no space under the small of your back).

§  Keep your arms palm face down by your sides.

§  Lift both legs up, keeping your abs engaged and the length of your back to the floor.

§  Lower your right leg down until it is just above the ground, keeping the left leg up in the air.

§  Lower your left leg down as you bring the right leg back up in the air.

§  Repeat, alternating between your left and right leg for the remaining 60 seconds.

Cardio

·         Jumping Jacks (45 seconds, 15 second rest)

o    Target Areas: Legs, Shoulders, Hips, Abs

o   Instructions:

§  Stand straight with a neutral spine and your arms at your sides.

§  Bend at the knee and jump out to a shoulder-width distance.

§  Bring your arms over your head simultaneously with the jump.

§  Jump back to center.

§  Repeat for the remaining 60 seconds.

·         Stationary Jogging (45 seconds, 15 second rest)

o   Target Areas: Glutes, Quads, Hamstrings, Calves

o   Instructions:

§  Stand straight, feet hips width apart, abs engaged.

§  Start to kick each leg back towards the glutes, remaining in place.

Repeat, alternating your left and right leg for the remaining 60 seconds.

Kickboxing Meets Yoga in Kickboxing/Yoga Fusion

Kickboxing/Yoga Fusion??? What the heck is it and what should I expect?

Kickboxing is a well-known sport that combines kicking and punching on bags that burns an insane number of calories while delivering on the fun. Yoga, also well-known in the exercise world as a floor-based spiritual meditation, strengthens and lengthens muscles in a gentle and relaxing manner. While we know them very well independently, how in the world did this concept evolve and how does it work?

 “The fusion class was really the brainchild of Amanda [Girl Fight Fitness founder] and Jennifer Venditti from Lilananda Yoga that was inspired by our year of sharing a studio,” says Jeanna, a Girl Fight Senior Trainer. For those of you that are unfamiliar, Lilananda Yoga was looking for a space last year to grow their brand and Amanda welcomingly invited them into her Burnt Hills Girl Fight location. Not only did she allow them to create a space customized to the aesthetic/feel of their own brand, but she wanted to further collaborate on dual classes! While Lilananda Yoga has since acquired their own space, the fusion class remains on the Girl Fight schedule due to popular demand.

Girl Fight Fitness, a true pioneer in the rapidly changing fitness environment, offers this class as an option to get your cardio, strength, endurance, and flexibility training in all at once! On top of it, you do not need any prior experience in kickboxing or yoga to participate. But before you say, “where do I sign up!?,” you may ask, “what will I be doing exactly?”. Let us assure you that you won’t be trying to do a back kick on the bag while in a down dog position (which would be pretty hard to do!). Rather, the class is broken down into segments with the first half contributed to kickboxing and the second to yoga. Jeanna provides the typical class breakdown below:

·         Brief Warm-up

·         10 Minute Strength Training

·         10 Minute Kickboxing Combo on punching bags

·         25 Minutes of Yoga (Ends with Savasana - a pose that looks like you’ll catch some much needed zzz’s, but is meant for relaxation and awareness of mind, body, and spirit.)

·         Guided mediation (occasionally)

She says that the combination of these workouts positively affects mental health due to a release of endorphins, as well as, the mindfulness received in the practice of yoga. We hope you are as excited to take this class as we are to teach it!

As per gym rules, be sure to grab a pair of clean indoor only shoes and some water for this fitness packed class. Mats and gloves are provided, but please feel free to bring your own if you have them. You can catch this class, currently taught by Tori DeMasi on Tuesdays at 6:30PM in Burnt Hills and Corryn Andrianus/Tori DeMasi on Saturdays at 9:00AM in Burnt Hills. However, we are proud to announce that Jeanna Mead will be bringing this class to us at Latham starting in September! It will be held on Mondays at 7:30PM. Come kick it with us soon!

Girl Fight’s Guide to Healthier BBQ Eating

Summer barbeques and diets? Usually these two things do not mix, but we all know the inevitable BBQ invites will happen this summer. Still want to socialize with friends and be healthy? That is why Girl Fight is here to help you determine the best food choices to avoid completely derailing your fitness program with 3 easy steps.

1.    Eat the proper portions.

Now, we are not saying to be “that” person at the party by bringing a measuring cup or measuring spoons with you. You can still determine the right portions with simple hand movements. The Dairy Council of California has a fantastic way to determine per serving portion sizes*.

For example: We know that fats and dairy should be consumed less than grains or vegetables. The typical portion of cheese should be 1.5 oz. or one pointer finger in length, while the typical portion of grains (noodles) is a ½ a cup or a handful (palm)**.

TIPS:

* Screenshot the Dairy Council of California’s Portion Chart on your phone and refer to your photo gallery for easy reference!

**You’ve been caught: If someone catches on to what your doing, you can become the teacher and pass your newly found knowledge to your loved ones! They’ll either think you’re crazy (but still love you) or thank you for the insight.

2.    Stick to whole foods.

While you may love your best friend’s buffalo chicken dip (best in all the land), remember that dips and casseroles will have ingredients that you cannot measure. 

Stick to choosing from:

·         The vegetable platter

·         The fruit platter

·         The meat (chicken, hamburgers*, all-beef hotdogs)

·         Baked potatoes

·         Salad**

*If you have a hamburger, try swapping out the bun for lettuce or a whole split tomato (if available) like this fantastic Delish recipe!

**Leave the dressing on the side. Dip your fork in the dressing before a bite of salad. You will consume less calories this way, but still have the added dressing flavor.

3.    Bring a water bottle with you.

Some often confuse dehydration with hunger. This does not mean you shouldn’t eat food, but staying properly hydrated will ensure that you pile less food on your plate and therefore less calories. WebMD’s Shaw (2009) says you should consume a half oz. to 1 oz. per pound per day to stay hydrated. (i.e. A 150 lb. woman should consume 75 to 150 oz. of water per day). If you have a 24 oz. water bottle, at this weight, you will need to fill it five to six times.

Please note: You will need to raise the number of water bottle fill-ups on a hot day. Your body will deplete its water content much quicker through sweat, meaning you will need to replace what was lost.

Be safe out there and enjoy your summer BBQs!

-Your Girl Fight Family

Women Are Gaining Weight Faster Than Ever . . . And Here's Why

I feel like it is my responsibility as an ethical fitness trainer to stage an intervention for the majority of women.  In all my years of work and experience, I observe so many common themes that exist that not only prevent women from maintaining great health and fitness, but are actually pushing them backwards into states of poor fitness, stress, emotional depression, and other negative conditions that wreak havoc on our abilities to enjoy life as effective, strong, and happy individuals.

First off, YOU ARE NOT ALONE!  You might think your struggles are unique, and so you suffer them quietly and bravely (because to be a woman in this world, you ARE brave by default).  However, it may shock you to realize how many similarities you share with the woman sitting next to you at work, at the gym, on the bus, or on the bleachers next to you at your kid's soccer practice.

As a Mom, Wife, and/or Daughter, you ALWAYS put yourself last.

Your kids come first.  Your spouse comes first.  Your parents come first.  Your family comes first.  It is a very common feeling.  As women, we are the caretakers because we are so sympathetic to everyone's needs...except our own.  That is why our health and fitness takes a backseat to the well-being of the most important people in our lives.

The gym can be an intimidating, competitive, judgemental place.

Raise your hand if you've ever clung to the cardio area or the "machines" at the gym as you watched the intimidating dudes by the mirrored wall grunting and heaving weights around.  Or the seemingly-perfect Barbie-women in full makeup and high-end workout gear making us feel like we're doing something wrong (even though they very likely share similar self-image issues with us).  The modern gym is a place of judgement and self-doubt, building more self-hate than self-love.

Our society tricks us and lies to us about what our bodies should look like.

We see people in magazines and on TV and think it is effortless to maintain that standard.  We think that we need to cut out all carbs and eat salads in order to have our ideal bodies.  We focus on what we LOOK like rather than what we FEEL like.  We focus on being pretty instead of being strong.  We worry more about how others perceive us than how we feel in our own skin.

If we are stressed out, we think there is something wrong with us.

Take a second to think about everything you have on your plate today.  EVERYTHING.  And if you feel like crying about it, it's okay.  We take on a LOT.  And we live in a society where we are made to feel guilty about not taking on more.  But we aren't allowed small amounts of time to focus on our sanity, and THAT is screwed up!

It is no wonder why most women are ready to explode!

We literally have NO TIME for US.  We focus on others, we take on too much, we are stressed beyond belief, and our fitness and self-care goes on the back-burner (if not in the refrigerator). 

If this sounds like YOU, you've come to the right place.

I want you to understand that you are not alone.  There are literally hundreds of women I interact with regularly at my studio that share the same feelings -- and are overcoming them by taking some time to hit a punching bag with like-minded, strong women.

Please take some time to check out more articles.  You'll definitely find useful information that you can use TODAY to make your life healthier and happier.  And if you ever have questions, feel free to reach out.

Remember, you are NOT alone!

Tips to Stay Motivated

Pep Talk

This is the time of the year when all that New Year's resolution momentum starts to fade.  Either life starts to get in the way, we feel bored at the gym, or we generally start to accept obstacles that keep us from our goals.

Take the initiative to set yourself up for success.  Use any or all of the tips below to keep the healthy lifestyle momentum going:

• Find a workout buddy.  It's easier to get to the gym at 5:30 am if you know someone is there waiting for you.
• Find a fitness mentor.  If you'd rather work out alone, find someone who can help guide you with encouragement or can keep you on track when you're feeling unmotivated.  This can be a spouse, sibling, friend, or coach.
• Try something new.  Your workout might need a change of pace.  Try a new class or workout DVD to change it up.
• Try non-traditional exercise.  Indoor rock climbing, dance lessons, or even mall walking can help keep you active without feeling like work.

Challenge Workout

Complete 60 seconds of everything, taking breaks as needed:

• Plank
• Side Plank (30 seconds per side)
• Inverted Plank (like Table pose, but with feet extended)
• Crunches
• Reverse Crunches
• Supermans
• Windshield Wipers