Happy Monday everyone!!

Not sure about you but my butt is dragging this morning so I made sure I got up and stuck to my plan for getting my work out in...that always seems to kick me out of any morning funk I may get into (I am absolutely not a morning person!).

With that in mind I was thinking about you all and wondering where do you work out? What about the days (if you do go to the gym) that you do not feel like it or can't leave? Do you have stuff at home to work out?

Personally, I am a trainer so I almost always have access to a gym but honestly, I prefer to work out at home with my boyfriend. We have a blast plus it takes out that excuse for me. As much as I love fitness and working out sometimes the toughest part is just getting started!

or when I am traveling... that is another occasion I find is necessary to have the equipment you need to get in a good work out!

Here are the essentials:
1) resistance tubing/bands- weight training wherever you need it...while it's effects on muscles are a bit different from weights you can still get in a great work out with these and they are sooo portable!

2) a good pair of sneakers! you can literally make anything into a work out but you need proper foot wear to ensure you do not get any injuries!

3)a good set of work out dvd's you enjoy and can do when in a pinch or traveling (I swear by P90x and turbofire!)

4) a good set up dial up/down weights- we have the boflex selectechs and also the power block! I cannot speak highly enough for how compact these are yet they work just as well as the dumbbells in the gyms

5) a jump or yoga mat-trust me...cushion those jumps and poses!


6) pull up bar...you may struggle with these but you will get there!!!

Some add on's for fun:
~Medicine balls- great for adding a little weight or training with instability
~Bosu ball- this thing pretty much speaks for itself...there are literally hundreds of things you can do on this!! from push ups for plyo you name it!
~Stability ball- great for instability training and abs!
~Yoga block-helps you gain more flexibility when you are just starting out
~Foam roller-pain a first then muscles are soothed...heavenly!
~ab wheel
~push up stands- especially if you have wrist issues with regular push ups!

And of course if you really want to get serious...
~EZ bar with plates
~T-bar with plates
~treadmill

You name it and you can do it...just don't invest in junk that doesn't work (Cue in hokey machines that vibrate away fat).

So what home equipment do you have?

While the holidays seem to be the busiest time of the year it is sooo important to make time to still get in your workouts!

Fit in mini moments of activity through out the day if you are super busy!! Whatever it is, make it count!!

10 minutes? PERFECT! That is just enough time to elevate your heart rate and get in a good sweat!!

Mini workout to try:
~50 lunges (alternating legs)
~50 squats
~as many push ups you can get in 1 minutes
~jump tucks-- as many as you can get in 1 minute
~triceps dips on the ground (as many you can get in 1 minute)

I lol'd at this and it just seemed so fitting!

Unsurprisingly with all the treats and fattening foods this time of the year is notorious for weight gain! How much you may wonder? 7-12 pounds!! Yikes that is as much as a new born child! Now maybe your goal is more maintaining your current weight or maybe it is losing more either way you can still enjoy the holidays and stay focused on these! The key is moderation and knowing the difference between hungry, cravings, emotions, and peer pressure!

Refer to http://fitandhealthywithbeth.weebly.com/1/post/2012/11/cravingshow-do-i-handle-them.html for help with cravings!

As far as the holidays go, you best bet is to have a plan of attack, the holiday parties and events will happen and you will have 2 choices, to indulge or not!

Here is your game plan:

·         Decide what holiday foods are non-negotiable then allow yourself to enjoy just a little! If your gam- gams makes your favorite pie then by all means have a slice, just not the whole pie!!

·         Plan ahead- we all know the types of foods and goodies to expect at family and holiday parties right? Okay so plan your plate, ½ proteins, ¼ veggies, and ¼ carbs and sweets (see just a little not the whole table!!). Why? You can fuel up on healthier options and still enjoy just a touch of your favorites.

·         If there will be absolutely zero healthy options then either bring some or eat before hand!

·         Pack emergency foods- we all get stuck somewhere and rather than starving or giving into junk foods carry some minor foods to hold you over! (EX: almonds/nuts, apples, protein bars)

·         Get your sweat on that day…not only do you burn off calories but you keep cravings subsided.

·         Sit or stand away from foods tables

·         Go easy on booze and sugary drinks

·         Wait a while between different plates…allow yourself to process the food and then go back in for more if you are still hungry.

·         Eat slowly!! Your brain takes about 20 minutes to realize you are full and you could easily over eat otherwise!

·         Don’t beat yourself up over what you ate..move on!

·         Track it…if you are conscientious of what you eat, you are likely to stay on track more easily!

·         Wear clothes that are a little snug…if you are aware of your body and what you are putting into you will be also less likely to over eat!

·         And lastly…just throw the junk food in your house away!

 
So what is your plan of attack?

With the weather and times changing for most of us I know this time of year is an easy one to start slacking on workouts and eating healthy BUT trust me you do NOT want to do that!! This is the time of year most people pack on an average of 10 pounds with all the eating, not working out and just being plain old tired! Not only those things to keep in mind BUT cold and flu season are bearing down…these all increase your chances of illness as well!!

Avoid it:

~Workout most days of the week (shoot for a minimum of 3-4)

~Drink your shakeology! With all the nutrients and vitamins in it you are adding a nice little immunity booster into your life!

~Schedule the workouts so you do not have a chance of skipping them

~Find healthier alternatives to some of your favorite recipes

~Buddy up! Keep each other on track and make it fun!!

Well you guessed it we are moving!! We found our dream home and have decided it was time to "get domestic" (ahhaha just kidding) thus the moving begins again!!

So last time my plan was to eat healthy and workout no matter what...well like most I did fall off my plan some. However, thankfully this was a much shorter duration and a bit easier of a transition. This time I was committed to not making those mistakes so here is what I did and plan to do while traveling this weekend!

1) Pack options for healthy snacks so you aren't tempted!
    For me this includes Egg puffs (See breakfast recipes), almonds, protein bars (JUST IN CASE), fruit, shakeology, Greek yogurt with pumpkin, fat free cottage cheese with cinnamon, endamamme, carrot/peppers and hummus. These are pretty easy to transport and will take up the in between meals.
        I eat 5-6 times a day depending on the day!

2) TRACK EVERYTHING! I know this can be challenging and sometimes a bit of a pain but trust me if you want to know what not to do this is a good way to go about it!
    I like www.myfitnesspal.com
    Add me and see what my days are like!! emsimpler is my ID!

3) Pack workout gear and dvds! Easily transportable and convenient with my lap top!!
    sneakers, workout clothes, resistance tubing, dvds. NO EXCUSES!

4) Make a plan! As unpredictable as trips and moving are have an action plan! I get up wayyyy before everyone else to ensure I still get my workouts in! Even if it's a quick one, something is better than no workout at all!!

5) Make smart take out choices! It won't be perfect of course but if you smile and ask nicely modifications can be made at almost any restaurant! Look up the menu/calorie choices ahead of time so you know (these are not always accurate but are a better way than just ordering at random).
    steer clear of: bread baskets, alcohol, sugary drinks, pasta, white rice, oils, battered

    opt for: plain, grilled, baked, broiled, no butter, brown rice, egg whites, fruit for dessert

And remember no one is perfect but preparation allows for more control and more knowledge of what you are eating!!