Fit Lifestyle | Workouts

7 Workouts You Need to Add to Your Week

By on March 6, 2017

For more than a couple of years, Pinterest has been my go-to for finding workout ideas to add to my routines.  My searches look like,  “back and biceps workout gym” or “10 minute core workout”.  Today I am going to share 7 of my favorite workout finds from pinterest.  I always come running back to these pins when I’m making my gym plan for the day.

 

7 amazing workouts

1.  5 Minute Plank Workout

This one is PERFECT to throw into the middle or end of any workout.  Sometimes my gym is crowded (my fault for going during peak times!) and I can’t get my hands on the equipment I want right away.  Boom, perfect time to throw in this 5 minutes of core/whole body awesomeness.  There is a youtube video clip of the plan here as well.

2.  Fat Shredder HIIT 

Doesn’t shredding fat sound bad ass?  I’m a fan of this workout thanks to it’s simplicity.  You absolutely don’t need to be in a gym for this one.  But guess what?  I like to be in the gym!  So something I like to do is add weights between each activity listed focused on the muscle group du jour.  45 seconds of jumping jacks, then 12 reps of bicep curls, etc.

3.  Sun’s Out, Guns Out Arm Workout

This is a great workout on a shoulders and core day.  There are a couple of tricep moves at the end, which it never hurts to add more tricep work.  I usually keep chest and triceps to their own days.  The Live Fit Girls is a great blog to follow!

4.  20 Minute Kettlebell HIIT Circuit Workout

I pinned and tried this workout after I invested in my own 15 lb kettlebell this summer.  I knew I wanted (and maybe needed) one but I really had never used one before.  This was a great starting point!  Nicole goes into great detail about how to do each move on the blog post, you really ought to check it out!

5.  The 15 Minutes Standing Ab Workout

The link about will take you to what seems like a ton of great 15 minute workouts.  I enjoy this standing ab workout because alternate the moves with another targeted body area like bicep curls or barbell rows.  I don’t know about you, but when I’m in the crowded free weight area, I don’t really feel like getting down on the floor for core workouts.

6.  Legs + Glutes Weights Workout

Leg day is my favorite day at the gym!  Go check out this great workout to really put emphasis on those glutes.  You will probably fall in love with Lauren’s blog while you are there!  I was so proud of myself when I was bold enough to try the “weighted glute bridge” with a barbell.

7. 20 Minute Tabata Fat Blaster

This workout here has been a go-to for me for a while now.  I found this gem on pinterest when I was first learning what Tabata even meant.  You will surely be covered in sweat from this one!

I have tried all of these workouts and they are amazing!
7 amazing workouts

What workouts have you discovered and where?  I’d love to hear about your gym plans!

 

 

 

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Fit Lifestyle

One Change That Helped Me Lose Weight and Keep It Off

By on February 20, 2017

Calorie counting, Weight Watcher Points, If It Fits Your Macrosthis is a picture of cherry tarts and crepe cake, Atkins,  the list goes on and on with the ways we can categorize our food choices when we are trying to lose weight.  I have dabbled in all of those systems, and then some.  They all have pros and cons, people who swear by the results they have achieved, as well as critics.  When I participated in such plans in the past (or attempted to) one thing would always be the same no matter the terms of the plan; I would critique every single bite of food I ingested.  And this was absolutely toxic for my success.

 

There has been one consistent shift in my relationship with food that I feel made it possible to lose 100 pounds and keep it off.  I can’t pinpoint the exact moment I made the change, but somewhere after about 20 pounds lost, I decided I would no longer pass a “judgement” on what food I was eating.  Being “good” or “bad” in terms of eating was no longer going to be something that I determined for myself (and definitely not determine for others!).

So often throughout my failed attempts at weight loss I would play the game where I declared “I have been so GOOD with my eating!  Now I’ve messed it up!  I might as well throw in the towel and try again tomorrow/next week/after the holidays.”  Have you ever done such a thing?

 

One could easily find me exclaiming, “Ughh!  I ate so BADLY at lunch!  Now I’ll have to work out forever to make up for it!!” Then I would research just how many calories worth of “BAD” I had been during my meal and try to formulate a joyless workout (that I likely didn’t even finish) to try to punish myself for being “bad” with my food.

 

I’m willing to bet that in the past I probably sized up my friends’ meals and compared them to my own.  I probably said something to them like “wow!  You’re so good, look what you’re eating!”  followed by “Look at this mess! I’m being so bad right now with all of this bread and gravy on my tray”.  Doesn’t happen anymore!

All of this is not to say that I don’t have various goals related to what I eat.  I just leave the value judgement out of it.  It’s a way of trying to be nicer to myself.  I’ve finally relaxed about food and I highly recommend it!

 

Not often am I on any type of highly specific, strictly tracking type of meal plan.  I like to think that I have become more of an intuitive eater.  I was talking to my friend Kerry about my eating habits while visiting with her on a recent trip I was so fortunate to take to Boston.  This is a loose representation of my average eating style:

Intuitive Eating According to Chelsea

  1. I eat when I’m hungry.  I stop when I don’t feel hungry anymore, but almost always before I feel “full” and definitely before I am “stuffed”.
  2. Nearly all meals include protein, most often lean protein.
  3. I don’t actively avoid breads and other maligned carbs, but I eat way less than I used to and most of the time don’t feel compelled to eat them with every meal as I did in the past.
  4. I try to drink unsweetened drinks such as tea and of course water. I’ll drink soda, and if I do, it’s not going to be diet.  I’d rather just have the full sugar version, thanks!
  5. Nutrient rich, lower calorie snacks come before indulgences I may be craving. If I still want whatever treat or snack it is, I’ll eat it, but just a small portion. this is a picture of a healthy fruit snack
  6. When I eat savory or sweet foods I usually only eat my true favorites (again, in small portions). If it’s something I only kinda like or feel neutral about, I don’t even bother.  I don’t eat anything just because it’s available or being offered.

 

That is my version of “intuitive eating” as it stands currently.  90% of the time I live this way.  Of course there are days that I have more food than is necessary, why just a couple of weeks ago my family and I ate dinner at a buffet and I will say that I ate a bit too much, and way more carbs and sugar than usual.  I had to sleep that off when I got home, but I can tell you I didn’t feel “bad” about it!

 

Does any of this resonate with you?  How has your relationship with food changed, or how would you like it to change?

 

 

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Fit Lifestyle

10 Healthy Lifestyle Resolutions that Aren’t Just About Weight Loss

By on January 2, 2017

It’s a new year, new you— insert the meme with Robert Downey Jr. rolling his eyes—-.  We have all been here before, January 1st, the day you feel socially pressured to identify how you will improve yourself in the new year.  I know I have been a part of hundreds of conversations with friends and co-workers about what we will resolve to do in the new year, while simultaneously joking about how fast we will give up on those said resolutions, 2 months- 3 weeks– 2 days– later that afternoon.

Now let me tell you how many times I chose “lose weight” as my resolution.  I probably said something to the effect of  “I will lose 30 pounds” or “I will lose 50 pounds” or “I will lose all the weight I need to be considered ‘skinny” every single year from age 14 to age 26.  And if you are interested in know how successful I was with those resolutions, you can read more about my weight loss journey on this blog post from Question Nutrition.

On my 27th New Year’s Day, I took a different route.  I didn’t resolve to lose weight.  My resolution was simply to “do better” in terms of my personal health, and while that is very broad, it ended up becoming a series of small actions and choices that added up to a big change in my lifestyle in the long run.

Below are 10 health and fitness related resolutions that are approachable and achievable and if you still have that “I need to lose weight!!!” feeling deep down inside, well the side of effects of these resolutions just may help you with that.

This is a picture about weight loss and resolutions

1. Try new fruits and vegetables— Maybe you have seen your cubicle neighbor chowing down on jicama sticks and wondered “what the hell is he always eating?”  You should ask him about it, he will probably share some with you.  Or you could just buy your own at the store.  Committing yourself to trying new fruits and vegetables is a lot more approachable than “eating MORE fruits and vegetables”.

2.  Go with a friend or family member (or by yourself) to a new workout class — How will you ever find out just how deeply you will fall in love with zumba, hip hop abs, extreme pilates or ballerina bootcamp if you don’t give it a try?  Odds are you have someone in your life who is always yakking about their new kickboxing class and if you are honest with yourself you are just a tad bit interested already.  Well this is the perfect time of year to give it a try!  Before you know it you could be on the fast track to opening your own aerial yoga studio.

3.  Go to sleep earlier.  —  Sleep is a crucial part of your health!  If you are out running for miles and miles, or hitting the gym twice a day for weights and cardio, but slacking on the amount of sleep you are getting, you are not going to achieve the full benefit of your workout or nutrition plans.  Just say “no” another episode from season 3 of Desperate Housewives and get to bed!

4.  Drink more water. —–  Your definition of “more” is yours to decide.  “I’m going to drink a gallon of water everyday and track it on my water app” will likely get old quickly.  You could drink half a water bottle before each meal and you’ll be surprised with how this can help you with portion control and overall satiety with your meal.  If you are already one of those people who walks around with their gallon jugged marked with black sharpie for daily goals, then choose something else!

5.  Find a whole grain product you can live with and make the swap. –—  Who hasn’t heard by now that whole grains are better than processed grain?  Unfortunately to many, they do not necessarily TASTE better than those vilified processed grains.  I’m willing to bet though that you can find a whole grain pasta or english muffin that doesn’t make you gag.  Brown rice is actually pretty tasty when you get used to it!

6.  Take the extra steps (move more). — As I write this I may the last person left in my peer group that does not have a step tracker of some sort permanently melded to my wrist.  Taking more steps is super on trend right now (thanks Fitbit!).  Park in that far parking spot (assuming you feel safe doing so!), walk all the way back to that shelf in your office instead of rolling in your chair.

7.  Try new condiments on your food. — I love ketchup, mayo, and honey mustard.  It’s no secret that these condiments are bad news if you are tracking your food.  I’m not saying to eliminate them by any means, but why not say hello to some new condiments?  Mustard packs a powerful flavor punch with few calories and no sugar.  Sriracha hot sauce can make anything taste better! Dipping your chips in salsa instead of queso is a healthier choice as well.

8.  Say nice things to yourself. — Odds are if you have repeatedly resolved to lose weight, you likely have some body image issues to accompany those weight loss wishes.  It truly is amazing how saying nice things to yourself (out loud, as weird as that feels at first) can be a game changer with all types of feelings you have about your life.  If you find yourself saying something negative to yourself like “my nail beds suck” then give yourself two compliments to neutralize that negativity such as “Legs, you did an amazing job walking me around all day and even going for a short run!” or “My arms sure are great for hugging my family”.  What a cheese-fest, I know!  But don’t knock it until you try it.

9.  Drink less sweetened soda (including diet sodas!) and drink more unsweetened drinks like water, tea, and club soda.  — Notice how I didn’t say “stop drinking sweetened sodas”.  Giving up something completely can be way hard and leave you bitter, leading you to just give up.  I’m a big fan of eating my calories rather than drinking them.  So often I will just choose to drink water or unsweetened tea with my meal and have that slice of cheese on my burger or dip my chicken in some honey mustard.  I still love the “feel” of drinking an ice cold carbonated beverage so you will always find me stocked with La Croix sparkling water.

10.  Plan your meals. —  Now this could mean a 4 hour shop and meal prep session every Sunday to set yourself up with all of your breakfasts, lunches, and dinners for the work week.  OR it could just mean to be intentional with your eating schedule and not let yourself go too long between meals and snacks.  If you aren’t letting yourself get to that “hangry” state of mind, you will be more likely to stick with some of the other goals mentioned in this post.  Even starting with a weekly dinner menu for your family.  This change is not about obsessing over the contents of your meals!

Hopefully one (or more) of these resolutions resonated with you.  All of these changes are easy to add into your life anytime of the year, not just in January because everyone says we should.

What’s your resolution this year?

 

 

 

 

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