So here is a confession…I LOVE cardio! The feeling oh “AH” afterwards with all the sweat…amazing! I love that feeling, but of course not everyone feels that way. Obviously the calorie burning and heart health are super important but so is actually enjoying it.

I think for some the monotony of treadmills, elliptical, stationary/spin bikes get boring quickly (I fit in this category). So here are some solutions for you:

~Take a class

~Do it with a friend…even just a couple of days a week some cardio can really improve your cardiovascular system

~Get outside and connect with nature! I don’t know about you guys but for me this is when I get in the zone!

~Find some great tunes! Another thing to get you pumped, distracted, and in no time burning a ton of calories!

For the person trying to build muscle:

~Try adding some circuit training into the mix to elevate your heart rate while still avoiding the “traditional”

To mix it up:

~Try HIIT training (http://fitandhealthywithbeth.weebly.com/1/post/2011/10/interval-trianing-aka-hitt.html )

~Try an at home workout like Insanity, TurboFire, or Combat

Cardio is a good option to do 1-5 days a week…even if you do it in a non-traditional way the key is to focus on those heart benefits and get it in!!

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!!

The other day I was babysitting a friends young kids (ages 3 and 6), we watched them jump, run, tumble, and everything else a young kid could possibly do, things that many of us only wish we could still bend and move that way! And I thought why are we not nearly as durable as we age and then it hit me: flexibility gone!

I know personally this is an area I struggle with, heck I never did yoga or pilates until 2 years ago...and I HATED IT! Why? It was hard. Point blank. And it was different (no one likes change myself included). BUT afterwards I felt like a million stretchy bucks! Going from someone who could barely touch her toes to someone who could comfortably place both elbows on the ground in a runner's lunge was a HUGE deal for me. And at about that point I started enjoying it because I knew it was working! I was more bendable, more durable, and what I newly learned is I had increased my muscles strength potential!

WHAT? Yep, it's true! People who do yoga have more muscle strength potential than those who don't! So you get more durable, life get's a little easier in the day to day, and able to lift more? UM okay I get it! So not only am I practicing every week, I tend not to dread it as much...still not my favorite but I have grown to love it! Not to mention it's one workout you can never be perfect with! You can ALWAYS get better!

Why yoga recap:
flexibile
life is easier!
durable
less prone to injury
MORE STRENGTH POTENTIAL!

Beginner plan:
Yoga 1/week
Stretch 10 minutes after your workout when you are the most warm and pliable!

Many times people believe they are helping themselves with skipping meals, eating too little, skipping breakfast, and a lot of other "diet downfalls."

Are you making them?

Are you causing fat gain:
~Skipping breakfast breakfast
~Going more than 4 hours without eating!
~Low-fat
~Condiments!!
~Binging on junk
~Eating off your kids plates
~Improper serving size

These are all very common issues that many people do and do not realize they are sabotaging themselves!!
To solves the problems?
~Eat every 2-3 hours
~keep junk out of the house
~do not eat off your kids plates (allow someone else to clean up!)
~Read your labels!!! check the sodium, calories, ingredients, sugar levels, as well!!
~Measure your portions!
~Go light on condiments or make your own for healthier recipes!

In case you were curious why I wanted to do this blog post, it's because I too will be traveling and moving in fact for the next month! I of course refuse to stop me from getting more fit and healthy!! So I'll share what my plan is an what step YOU can take away and use when you go away!

My plan: I will be unable to bring my weights (sad face) and do not want to lug much equipment around with me SO I will be doing a combination of turbofire and Insanity/the Asylum (minimal equipment and YOUR body are the tools!). Also I will be taking my mini blender and of course my shakeology, with some go to foods (PB2, protein bars, apples, nuts) to stay on track! Let's face it you are going to go out to eat or not be on an "ideal" schedule so you just need to make the best of it!

Plan of attack:

1) pack go to foods! I cannot emphasize this enough!! You are going to be faced with tons and tons of unhealthy choices and one way to prevent giving in to oh so tempting unhealthy choices!

2) Take easy to pack gear! For me this will be resistance tubing, a jump rope, sneakers, lower body band, agility ladder, and maybe my pull up bar (you don't have to do this one...I will be driving so a little more space). All you need to get in a good workout is your body and some intensity!!

3) Make healthy choices when you are out! Its inevitable, you are going to be subject to either other people's cooking or going out to eat! Choose the healthiest thing you can find on the menu and order veggies or plain salad (dressing on the side) Key words to avoid: fried, battered, breaded, etc!

4) Stay active! Even if you are on a business trip or whatever is you can still try and remain as active as you can! Go for a walk, take the stairs etc!

5) Drink water!! Always have a bottle with you! This is a fat flush so trust me you want it!! Even add flavor to it if all else fails!

Plan a head and good luck :-)