Cleaning out the Clutter

First of all, it’s been a long time in between posts so I feel like I should re-introduce myself again :p

But that’s just the way life works sometimes, right? We get on a roll and then we get busy in other areas and our priorities align in what we are putting our attention towards most. The past 3 months have been a whirlwind for sure; my hubby was laid off so I picked up a few (or it feels more like a thousand) more shifts and clients to make up the difference, our home had some issues that have now been resolved, we made it through the summer season and now getting set up for Fall. Is it that time already?

I find it so rewarding to clear out all the “stuff” from the past few months when I’m entering a new stage or creating a new schedule again. I don’t know if it comes mostly from my OCD tendencies but I seriously feel like the biggest badass after I clean anything up!

I know I’m not alone since I’ve had this conversation with many friends and some family members who can relate with me on every level.

  • When I clean, I don’t like to ‘cut corners’, I prefer to get every nook and cranny finished to my high standards so that I know it was done ‘right’. If you just rolled your eyes or think I’m crazy then you’re probably going to disagree with most of what comes next. 🙂
  • I don’t just “clean and go”; I complete each task and then stand back t admire my work. This is what I work for! This is my reward! If you’ve ever done this, you are nodding your head like a mad-person right now because you understand how exciting this clean and fresh feeling is that you were responsible for! #strangebuttrue
  • I get a high from shredding old papers, sweeping off the porches and indoor floors, vacuuming the carpets, wiping crud from walls, etc. It feels like I’m purging the old, icky stuff and making room for awesomeness that is CLEAN, organized and tidy as can be!
  • When working on a task, like cooking for example, I cannot leave a ginormous mess to clean “later” all at once. This drives me insane!! I actually do “mini” cleanings in between my steps of work. For instance, if I am chopping veggies and sauteeing them for a recipe, I’ll complete all the chopping and put the veggies into the sautee pan while I’m washing down the dirty knives, chopping boards, sink, etc before moving to the next step. How does one just ‘put the dirty dishes in the sink’ to clean later ‘all at once’??? I cannot even imagine it and even now, it’s giving me a bit of a panic attack. lol

These are a few of my happy practices. I’m definitely not encouraging anyone to follow these steps if you cannot relate with the feelings I shared above. We all work and complete tasks at different levels and with different patterns but what matters most to the task at hand – is completing it!

So in honor of Fall season; back to school season and just getting back to where my heart lies (in writing and entertaining you, my dear friend and reader!); I challenge you this week to take on at least 3 or more of the following tasks to clean out the clutter and make room for something new and lasting this season!

  • Have too many emails? Start by clicking “unsubscribe” from all of the useless marketing lists that provide zero value (their purpose is to distract you from what you should be doing anyway)
  • Need some reconnecting? This week, call someone that you care about but haven’t spoken to in awhile. Tell them hello and how much they mean to you and just catch up.
  • Take 100% responsibility for everything in your life and stop making excuses for not being where you want to be. Decide what needs to go and what you will start to implement in order to move you closer to your goals. If you don’t make changes, those goals are just “ideas” and not as important to you as you think.
  • Focus on making better nutrition choices. Throw away foods that are not from nature and stick to vegetables, fruits, whole grain carbohydrates and lean protein sources. Drink water and get your rest each night for more energy and better long term health.
  • Do something physical each day this week that breaks a sweat. It doesn’t have to be a marathon workout, just get 10 minutes (minimum) of an activity that brings you joy! (remember that feeling?)
  • Write down 3 things you are most grateful for and truly appreciate these today.
  • Clean out your inbox until it’s at “0”. If you have too many old messages, start with 10-20 per day until they are cleaned out completely. Zero messages feels good 😉

What are you waiting for? Choose the 3 areas you will complete this week and get to it now! There is no need to wait for a new month, a new year or a Monday to start again. Time is ticking every second of every minute in every day. You can decide to take control or it will control you.

Are you ready to clean?

Advertisements

Stressed, Overwhelmed and Anxious? Oh MY!

I’m going to be honest with you today!

I’m growing tired of talking about fitness, health and eating all the time.

You probably didn’t expect that from me, did you? Well, honestly, neither did I! But the last few years have been quite interesting and brought me to a realization this past year that I wanted to share with you.

I know that it’s important to take care of our health and I know you already understand that too. The truth of the matter is, I always figured that the more I talked about my journey and tips on these health and weight loss goals, then others would eventually start to live the life too.

But I started to notice a rather common pattern, instead. Many people would be excited to start a healthy plan – only to fall short somewhere along the line.

Was it their fault? Was it mine? What were the missing links between starting on a said goal and actually achieving (not to mention, maintaining) that said goal?

I then began to research what was different from where I am today versus who I was when I began this crazy ride 25+ years ago. What had changed from then to now?

Or a more realistic question would like be, what HASN’T changed since then?

There seems to be one underlying common issue for our ups and downs throughout life. It’s called, “LIFE”…
Or more accurately, STRESSES OF LIFE.

So why would I continue to push health and fitness tips and plans with those who continue to come up against another one of life’s roadblocks, time and again? No, I would need to restructure the way I work with my clients and customers based on their personal stress levels, struggles and common barriers instead.

The result? My own personal plan for eliminating our stress levels and finally getting to the core of our best selves.

Are you ready to cut the crap and start to live your life, once and for all? Stop second guessing if you should be doing more of “this” or less of “that”. Stop putting all of your focus on one area and then being frustrated when that doesn’t turn out exactly as you’d planned.

Are you currently dealing with any of the following:

  • caring too much about what others think of you
  • dealing with toxic people daily
  • procrastinating on things you know you ‘should’ do
  • feeling overwhelmed with all that needs to be done
  • wishing you could just fast forward until the next weekend or vacation
  • not knowing what you really enjoy anymore
  • feeling as though the person you used to be is “lost”
  • feeling like a failure when you continue to sabotage yourself in any goal you set
  • too embarrassed to share your true thoughts and shortcomings because you think that nobody else will understand
  • thinking that success and happiness is only for those who “earn” it

The thing about life is that, nothing will ever truly turn out exactly as we planned. We can either accept that fact and find another way; or just give up and throw our hands up as we look for the next magical solution. (which doesn’t exist) But before you decide to give up completely; there is another solution…and it’s so much simpler than we have been making it out to be!

Are you ready? The 5-Day Back to Basics challenge starts next week!

 

I’ve put together an amazing program that will not only help you lessen your stress levels, but it will also help you to succeed more than before. Sounds crazy, right? I know! I thought the same thing at first, until I started to implement these strategies into my life.

I cannot imagine living and thinking the way I used to because it brought me anxiety, unhappiness and lots and lots of stress.

No thank you!

I’m inviting you to join me for this first official launch next week! It’s FREE, it’s only 5 days and it’s easy – what is there to lose? (except stress and doing too much with less than stellar results!)

You can sign up right here (it takes less than a minute!)
JOIN THE 5-DAY FREE BACK TO BASICS CHALLENGE!!!

As a THANK YOU, I will send you my first video and assignment starting Monday, March 6th that will help you find your own success formula. There are no “one size fits all” ways to succeed but these little tips will show you how you can start now.

Ready? I’m so excited for this! I know it will be worth the few daily check-ins as it sets the tone for the rest of our lives!  Just click HERE and get the info you need to see what’s in store for this challenge and sign up in less than 30 seconds!

Enjoy your day and looking forward to helping you succeed more in the coming year than ever before!

Your friend,

Kathy P.
http://www.kathyprofitness@gmail.com

Week 1 Wrap-Up

I made it through week 1 with limited struggles and hunger cravings!

I’m actually a little surprised because I usually struggle mentally in my first week of a new plan only because my calories are being cut back a little.

But that all stems from diets and feeling deprived of what I love to eat. In the past week, I’ve counted every food and macronutrient that I ingested. Even those “small tiny bites” that most of us usually discount as “too small to count”…unh uh. It’s all getting counted and I’m sharing it all with you, me dear reader. Aren’t you feeling fab? 😉

So let me start with each day’s workouts and calorie breakdowns (I am set at 1800 calories a day):

Monday, Day 1: 1684 – Total Body Synergistics 30 minute workout

Tuesday, Day 2: 1842 – Body Barre class (which I lead) and 30 minute upper body workout 

Wednesday, Day 3: 1699 – Yoga and Pilates 

Thursday, Day 4: 2176 – Body Pump and Pilates classes (which I lead) and 30 minute workout

Friday, Day 5: 1749 – 30 minute circuit training workout 

Saturday, Day 6: 2616 – Cycle and Body Pump classes (which I lead) and 30 minute body weight training 

You could see that my calories fluctuated up and down depending on the activity I did that specific day. It helped me to listen to my body’s hunger cues and eat as needed. I’m tracking my protein, carbs and fats so I know how to break them down each day to give the best results. If you’ve never heard of this before, it’s basically called “macro counting”. My daily goal is to get in 40% of my calories from carbs and 30% from fats and proteins. This allows me to get the best quality nutrition and best results as I progress through the coming 3 months.

A calorie is not just a calorie. Our body uses the nutrients we eat and if it’s empty calories (aka: sugar and processed adds) or too many of one nutrient; our bodies are forced to store the extra calories to fat storages if they can’t be used efficiently at that specific time. That’s why it’s so important to find out how many calories our body’s require (and it’s going to change along the way), how we should break down our meals (in terms of macronutrients and timing of meals) and what to do when we get hungry or start to crave the foods that our body’s are used to eating.

I’ll talk more about how I handle these areas along the way as they come into play. What I’d like to leave you with today is that when we follow what our body’s need to survive and thrive and change the habits that are pulling us into the land of unhealthy and illnesses; we have no options but to succeed. The scale is one small area to show changes but it’s definitely the least accurate along the way as it can only show a number and not what that number means in a specific time period.

If you want to learn more about the scale and how it can hinder us if we give it too much credit, please check out this post from last year: How to understand the scale 

 

Results in the first week on the scale.
Results in the first week on the scale.
Getting my 30 minute workouts done at home.
Getting my 30 minute workouts done at home.
Ready for my Super Burpee!
Ready for my Super Burpee!

16403215_10212099685358281_311586366256099582_o

Made sure my nutrition was met with daily Shakeology!
  Made sure my nutrition was met with daily Shakeology!
My favorite breakfast choice!
  My favorite breakfast choice!                            

 

Day 1: We need to start somewhere

I begin at day #1…

We all get excited on “day 1” of something new, don’t we? Think about New Year’s day and the millions of promises that are made in the excitement of a new year and a new opportunity to reach goals that we’ve only hoped for in the past. The success, however, does not come from our giddy energy on day 1…but the true and unending desire to push for new heights in our quest for these said goals.

I’ve worked with hundreds of one-on-one clients and I’ve lead thousands of classes over the past 20+ years in the fitness field. I’ve believed that through my sheer excitement and leadership, I could inspire anyone to follow through in their promises and quest to reach health and fitness goals that had seemed nearly impossible.

But it doesn’t work that way.

Not to say that I haven’t helped many people transform their bodies, minds and lives in ways that they had only dreamed about; but what what happens when the trainer stops working with you? What happens if you move away from your favorite gym or bootcamp instructor and you are left to find something else that works for you? What if you are the one and only person who is responsible for your success – or lack of it?

Guess what, guys? Whether you know it now or not…you are the only person who is 100% responsible for your life. So what to do now? What workout should you do? How many calories should you eat each day? What types of foods are the best for you? Who is going to cheer you on when you are struggling? How will you know when you are making progress in your goals? How will you keep going when you just don’t believe you have what it takes…or you stumble along the way?

While these are all good questions (and ones I hear every day), let me start by saying we need to get clear on what our goals are. We need to have a plan B when we get thrown off our path. We need to know we aren’t the only person in the world to feel like we do.

That’s what this transformation is about. The next 90 days are meant to show you what it looks like to fight for what we want most. The next 3 months are going to be a bit uncomfortable for me (and most likely downright ugly at times!) but I’m willing to put myself out on a limb and share with you, me dear reader, like a reality tv show (but without the drama and screaming matches).

I start today. This is my day 1…

16422568_10212047924024280_2438593406589187746_o

Day 1 begins with stats. This is not any different than if we were working together as trainer-client. I’d measure you and have you take your “before pictures” so that we have a baseline to compare as we move forward. Above, are my day 1 pictures and while I don’t have much weight to lose (I just have some “softer” parts of me to tone up), I have goals to add more lean muscle and look like a shredded fitness model in 90 days. Think I can? So do I! 😉 No matter the goals, the struggles are pretty common and typical whenever starting something new (or restarting again).

Here’s how I measure my stats:

Body weight: 150.1

Chest: 36.5

Waist: 28.5 & 30.75

Hips: 38.5

Right thigh: 19.5 / Left Thigh: 19.5

Right arm: 10 / Left arm: 10.5

What about my meals? I calculate my daily needs on my new fitness program and will be eating 1,800 calories a day. I also like to focus on quality nutrition and breaking down my macronutrients to fit my body’s needs to feel my best and reach my set goals. I’ve set a 40/30/30 split and will be getting in 40% of my daily calories from carbohydrates; 40% from healthy fats and 30% from lean protein sources.

I will be sharing my foods too so don’t think this will be a secret 🙂

So far today:

Breakfast:

Coffee with 3 Tbls half and half (don’t take away my cream!)

2 whole eggs + 1 egg white

Post workout snack:

Cafe Latte Shakeology made with 1 cup almond milk and 1 cup ice

Pink lady apple sprinkled with cinnamon

Lunch:

1 cup oven roasted brussel sprouts (my son and I are obsessed!)

1/2 cup lowfat cottage cheese mixed with 1/2 cup whole grain cereal

I’ve had 3 water bottles of water and my goal is to drink 6 each day (which totals a gallon of water)

I worked out to my total body core conditioning and some practiced some power yoga to get an extra stretch.

I’ll be planning to drink water, herbal tea and maybe some lowfat hot chocolate (to curb my hunger and cravings today). I’m making a turkey based dinner with salad and enjoy some Greek yogurt with berries for another snack today.

I feel good so far but please follow me on IG @KathyProFitness and Snapchat @spazzykay to get all the daily ups and downs along with the daily blog posts.

If you are interested in starting NOW and need a place to begin, I’m hosting a 28-Day workout + meal plan challenge and looking for 10 serious people to join our team! This program will challenge you with strength and conditioning training and I’m going to reward those who commit and reach new goals with a gift basket of fitness goodies plus a FREE month of one-on-one training with me before summer season.

Are you IN? Then fill out the form below and I’ll be in touch asap!

Walking; What is it good for?

Does walking count as “real” exercise? To most of us who love higher intensity workouts, it may seem a bit wimpy. How does it compare to workouts that blasts fat in record time?

Not all walks are equal, obviously, but when you’re trying to lose weight and boost your cardio health, power walking may help you lose that weight for sure.

Walking for fitness is easy. First of all, it’s affordable. It’s also safe and easy to do and perfect for any level looking to take it up a notch or just gradually ramp up exercise intensity and frequency.

Do you walk regularly?

I know since I’ve been on my challenge of 45 minute fat burning walks this month, I have been feeling so much more energetic and excited about my fitness. There are days that a higher intensity workout feels draining to jump into; but with a simple and brisk walk outdoors, I rev my energy up to either pushing up steeper hills or challenging my pace per mile to end on a high like I hadn’t imagined with just walking.

anatomy-of-walking

To maximize your results and avoid any aches and pains, pay careful attention to your form. Once you’ve made a habit of maintaining good posture and brisk strides, you’ll transform your body into a much more efficient walking machine — and you’ll burn even more calories!

Posture Tips for Walking Harder, Faster, and Farther

– Lower your chin parallel to the ground; don’t jut your head forward.
– Consciously draw your navel in toward your spine, and keep your back straight. (Think “tall” but not stiff.)
– Lift your chest and comfortably draw your shoulders down your back.
– As your propel yourself forward with each step, it may feel natural to lean slightly forward. Lean from your ankles, not your hips.
– Keep your elbows bent 90 degrees and don’t swing your arms too high or cross them in front of you.
– If you want to increase your walking speed, take smaller steps instead of wider ones.
– Most people automatically rotate their hips a little as they walk. If you don’t do this naturally, try to develop the habit to reduce the impact on your joints.
– Land on your heels with the front of your feet raised, rolling into the next step. When you land flat-footed, you create undue stress to your knees, ankles and feet.
– Finally, pay attention to how your walking shoes feel. Walking shoes wear out from the inside, so it’s not always easy to tell when you need a new pair.

And lastly, I’ve actually made my own game of walking and it is so much fun to push yourself this way (think of the Pokemon app and how it got people walking around in search of the next Pokemon!)

14612431_10211019373911170_1816821982417400475_o

To lose weight with walking and cross-training, pedometers and mobile apps can make walking more like a game. Since it might take a month or so for you to notice a difference in your weight, these apps can help you stick with it. For more inspiration, try these:

Does the thought of winning money motivate you? Pact is an app developed to monetize health improvement. Just sign up and tell the app your goals. You won’t get rich, but you can earn a dollar here and there.

Walk for charity! The Charity Miles app has paid out more than a half-million dollars to various organizations. It works for other activities too!

If you’re like a lot of people, music plays a key role in your fitness regimen. Use it to stay excited about your daily walk. Crank up the speed (and beats-per-minute of the music), and the pounds will fall off more quickly. Or try Spotify, which will create an instant playlist for you based on your music preferences and walking speed.

If music isn’t your thing, consider podcasts, audiobooks, or a walking mediation to keep you motivated to return to your walking workouts often. I use “Map My Walk” and focus on the minutes walked per mile and love mapping my routes every time I step outdoors.

Are you up to the walking challenge?

Diets are the problem

Diets don’t work. I’m not even being sarcastic and trying to get your attention with that line. They just do not work.

Screen Shot 2015-12-05 at 4.35.50 PM

Think about it, most of the people who are always on a diet are the people who are always struggling with their weight. We tend to blame ourselves when we fall off track; thinking we just needed more willpower.

Seriously? What the heck does being able to keep suffering through starvation and fatigue have to do with willpower? Most diets are based on depriving our bodies from the stuff we love. We get excited to start one of these torture plans in hopes of desperation in getting us out of the misery we find ourselves in. Think about that for a moment. We are literally without hope in times when we turn to a diet. Why else would we choose suffering and misery to fill our days? It’s not helping. Did you know that our diets fail us 95% of the time?  What else is there to say?

In the last 100 years or so (maybe many more, in my opinion), dieting has meant suffering; or “die” with a “t”. (ya, that was funny when I was 10 years old too!) We are forced to suffer feeling hungry and miserable in hopes of the number on the scale moving in the downward direction.

But even when we lose the weight; we cannot sustain that amount of torture so we return to our previous habits and where do those lead us? Back to the beginning.  We are forced to think of food as just fuel to feed our bodies. It’s def not just that. Food is our comfort and has drug like effects in times that we need it. I believe that in those critical moments, it beats jumping out of a window.

Think about every celebration or gathering you attend. It’s always centered around foods. Imagine how depressing an event would be without food. It would simply be a “meeting” and I’m pretty sure I’d skip out if that were the case. Food has a direct effect on our bodies’ stress hormone levels. Many people I’ve worked with (myself included) use food as comfort in “taking care” of their needs because they need that quick “fix”, much like a drug like effect.

It’s no surprise when you look at the facts that diets are extremely low in calories and definitely not in the realm of being sustainable. The more weight we have to lose, the more of our lives we have to suffer in hopes of achieving our “success”.  Are you really willing to permanently change your level of happiness and energy (among other factors) in return for a number on a scale? I’m not and I don’t have to be. Neither do you.

I’ve talked to many people who think that losing weight is hopeless. They tell me they’ve “tried everything” and just can’t seem to reach their goals. I’ve heard claims that the only way someone who is obese can succeed is by using drugs or surgery. This makes me so sad. We are not failing our diets; the diets are failing us.

I will say that those who lose weight and hope to keep every last ounce of it off forever is not possible. What I’ve learned in both my journey of losing 20, 30 and even 70 lbs (this was after my first pregnancy) that it is an ebb and flow of success. While I initially lost the “weight”, when I focused primarily on the number on the scale; I would begin to gain the weight back. It’s when I took the focus off of that stupid machine and put the focus into my own efforts daily that I began to feel better and eventually my weight found it’s happy place. I currently fluctuate about 7 lbs or so and don’t sweat it because I have found my sweet spot.

Losing weight and keeping it off is doable. You can do it too. Instead of criticizing the game players for not scoring in the game, let’s instead fire the coaches and change the rules that are based on silly suffering and deprivation. Let’s learn how to find our own happy range and take initiative in doing what works and enjoying foods we love – on our terms.

Are you ready?

Shoot me an email and let’s chat about setting you up for a personal success story. It’s your choice either way.

Kathyprofitness@gmail.com

Recovery; What is it GOOD for?

Recovering takes work. Whether you are recovering from a hard workout, a surgery, an accident or race, an illness, etc – it’s usually something we view as a passive process. Almost like a non-event. Right? I have heard from so many clients who desire to workout 7 days of the week to their maximum capacity refuse to accept this concept. So I would like to break it down so you can understand why it is so crucial to work on your recovery periods. Stop assuming that this process is something that simply takes care of itself with time.

Screen Shot 2016-07-07 at 8.49.02 AM

The recovery phase starts as soon as the physical task ends. It doesn’t start 60 minutes later, later that night or in the morning when you roll out of bed. It begins while you still have sweat pouring down your face – and this is something I’ve been known to repeat when I was teaching group exercise classes and I’d see people who thought the “workout” was over, sneaking out of class.

The cool down and stretch is the beginning of your recovery period; do NOT skip this!

I’d repeat this so often and still see those who weren’t buying it anyway. I know how to recover because I had to recover. When I trained for my fitness competition, when I trained and ran my first full marathon, and when I’ve completed intense training plans in order to reach goals, I’d find my body ragged and in need of more than just some rest and time. I suffered through some adrenal fatigue, I’ve dealt with injuries, pains, and lack of desire to move my body any longer (which is weird for me because I am a high intensity loving junky – but you don’t have to be like I am in order to need recovery)

Screen Shot 2016-07-07 at 8.51.07 AM

Let’s understand what “RECOVERY” means: The very first step to having a better recovery is to simply understand what this means. Much like your car’s engine, the human body is constantly producing waste products from functions such as contracting muscles, absorbing external forces, digesting foods and cooling itself down. When our body’s are subject to higher activities with higher intensity levels; higher temperatures; longer durations, it produces higher levels of waste. (bet you didn’t know that!) This means that the body is always working to rid itself of these toxins, such as lactic acid, damaged blood cells, urea (within our urine) salts and elements of inflammation.

The next important part of the recovery period is the support of healthy, oxygen-rich blood into the body parts that have worked hard during the activity, or workouts. Carrying away the toxins (bad) and bringing in more blood, oxygen, sugar (good) is the simple process that we can visualize during our recovery. The bad stuff (toxins) are removed from the body by systems that include our skin, sweat, urine, lungs, rectum and even open wounds. The good stuff, like nutrients, fluids and oxygen are then delivered to the working muscles, the brain and the organs by the digestive, circulatory and respiratory systems. It’s like we have our own personal worker bees buzzing around inside our bodies doing damage control after we pummel ourselves with life, stress and workouts.

Screen Shot 2016-07-07 at 8.53.19 AM

Let’s talk about the right way to recover:

The recovery phase benefits that impacts our bodies can be broken down into several areas….

Screen Shot 2016-07-07 at 8.54.40 AM

1. Injury Prevention

In order to allow our body’s systems to work together effectively before the next tough workout, etc, our body must first restore key body abilities and functions. It’s important to regain this balance before we place additional demands and stress in order to prevent injuries. Pay attention to these:

  • muscle flexibility
  • joint range of motion
  • blood sugar levels
  • tendon flexibility
  • spine mobility
  • hand grip strength
  • bodily hydration levels
  • mental concentration

2. Better Performance
Most of us view recovery as “getting over” the tough workout and “getting back to normal”, right? Well that’s wrong! The truth is that vigorous workouts or challenges are more about creating an investment into higher performance. By changing how we think about recovery phases, we can speed up our recovery and allow ourselves to both overcome the challenge that’s passed and to perform better and stronger with higher levels of energy and balance to our body and minds in the future.

3. Badass Levels of Confidence

Imagine you are an amazing athlete (which you are) with a perfect recovery plan (which you may need some work on, most of us do). You’re enjoying the results of preventing injuries and better performance (score!). Would you be confident as you move into your next workout? Would you have more energy and fire to take on new and seemingly “scary” exercise challenges? I think you’re saying that you would and you may even be saying, “BOOOYAH”

What it takes to recover effectively:

1. Hydrate. This is something that’s quite easy to do and yet most of my clients admit skipping more often than they should. Did you know that your body is made up of 60% water – not sodas, not protein drinks, not energy drinks and not even Shakeology! 🙂 I repeat: 60 % WATER!! This means that at least 60% of our consumption must be pure water. It’s important to not that replacing lost fluids with water (and salt, electrolytes and calories) as soon as freaking possible after a workout is our top priority! (check out HYDRATE, I love it!)

2. Heat reduction.  When we exercise in a hot environment, it’s crucial to cool the body’s core (chest = heart, lungs and organs) so we stay alive. Getting cool water to our heads, getting out of direct sunlight, enjoying some cool air or a cool breeze and drinking cold drinks will all help to cool our elevated body core temperature. I know it’s what we want to do because being overheated feels miserably hot…but it’s important to also understand what to do and why we do it.

3. Getting rid of the waste (not what you think).  Getting your legs elevated, as well as some easy knee, ankle and toe motions in a cool environment will help to increase your body’s natural ability to get rid of the toxins in the muscles of your legs and hips. Do you even?

4. Refuel and replenish with nutrition.  Did you know that the 30-minute window after a hard workout is the best time to get in a high-carb (yum!) and low-protein snack? This helps the body restore muscle glycogen and blood sugar levels. Don’t miss this window!!!

12888659_10209098464369632_1148888494760830491_o

5. Restore muscle balance. It’s important to rebalance the chemicals, fluids, nutrients, sugars and flexibility within our bodies in order to help our muscles regain their functions. If not, this is when muscle contractions can occur because of complicated nerve and chemical reactions within these muscles.

6. Get some shut-eye (sleep). When we are busier than usual, one of the first areas to skimp on is sleep. But did you know that sleep affects every single cell inside of your body? Yes, every one of them! That’s a LOT of cells being affected. Sleep is the easiest, cheapest and yet, most important, part of your recovery. You’ll need at least 90 minutes to slow your brain and body down before your earlier bedtime. Stop using your smart phones, any and all electronics and loud music in this time frame in order to prepare your mind to embrace deeper sleep. A cool room with no light should be part of your nightly sleep pattern to master this critical step in your recovery plan.

Screen Shot 2016-07-07 at 8.52.04 AM

So, how can we recover properly?

Make recovery non-negotiable.

Make sure to plan your recovery into your daily routine just like tying your shoes before you jump into your workout or putting on your seatbelt before heading out onto the road. Don’t wait for soreness or pain to be your reminder to do so.

Examples:

  1. Morning stretch with coffee
  2. Arriving at morning workout with an ice pack and ace wrap in cooler for the drive to work
  3. Ride your bike to/from gym workouts
  4. Stretch for 3 songs after every workout

Don’t underestimate the power of the right foods and drinks.

Your body works freaking hard for you so it totally deserves to get the energy it needs from the best sources that are available: whole foods and not processed and man-made crap! Choose dark colored veggies, fruits, fresh, fish/chicken/beef and water are all perfect sources to replenish your body during it’s recovery phases. I like to use RECOVER and SHAKEOLOGY to help my body recover and run at it’s best.

Examples:

  • Post-workout berry/kale/veggie shakes or my shakeology 🙂
  • Fish and veggies dinners 3x/week
  • Drink 3 bottles of water before lunch at work every day

Do more of what made you sore.

The day after a very hard workout is the perfect time to do a similar “Mini-Me” workout. Most people shy away from doing this because they assume it’s too soon and too uncomfortable. But when did “comfortable” help us achieve new levels of success? Just make it a small workout though, and not the same exact workout you did the day before. For example, the total workload, weight, intensity, or distance should be no more than 10% of the previous day’s brutal workout. Does that make you feel better now? 🙂 The goal here is to get the muscles and joints to repeat the motions of the tough workout. This helps to restore healthy joint range of motion and muscle mobility while also helps to restore normal blood flow into the sore and fatigued muscles.

Example:

The day after your grueling workout:

  • Barefoot walk half a mile on level grass or sand while drinking water
  • Run ½ mile on level grass or sand with running shoes
  • 2 burpees + sideshuffle 20 yards each way
  • 5 air squats
  • 2 pullups
  • Walk backwards 40 yards
  • Aggressive roller on legs, lats and back for 10 mins
  • Full-body stretch and an easy bike or swim for 10-30 minutes

Start sooner.

The sooner you start your recovery, the quicker you will make a full recovery. Don’t wait until after the soreness sets in to start because this will only delay the total recovery period. (and I don’t like to wait! LOL) Practice doing some “old school” style cool downs while the blood flow is still higher and the body is working hard to remove those high levels of toxins lingering in your muscles, blood and tissues.

Examples:

  • After every workout: 15-30 minutes of non-running cardio
  • Roller and stretch within 15 minutes after a workout
  • Have a pre-made recovery carbohydrate-heavy drink waiting for you after every workout (Shakeology and Recover are my go-to’s)

Listen to your inner warrior—your body.

Our body has a natural and awesome ability to know what it needs to feel better and to heal itself. It always needs some TLC, so give it some. ❤ Sometimes it may be tough love that isn’t as comfortable or as fun but if it helps your body to do it’s job quicker and with less effort, you will be happier long term. Examples: If you’re sore, ice your muscles. If you’re feeling tight, then stretch! If you find yourself feeling like your legs feel dead or you have zero energy stores then cancel your run and do a yoga routine or intense stretch with some core work and schedule in a massage. 

Ice is your BFF.

Forget the ridiculous saying: 72 hours after an injury, switch to heat. It’s a lie because it only applies to a small percentage of injuries for high-level athletes. Injury Management rule of thumb:

If a body part is warm, red or swollen, ICE it.

Ice is an athlete’s best friend because it reduces pain and decreases inflammation.  Use an ice pack or bag for 15 minutes MAX.

 

Here are some more examples:

  1. Sitting in a cold shower, cold mountain stream or ice bath is a great way to use ice to reduce body inflammation, pain and—let’s be honest—toughen your mind.
  2. Using 1-minute ice/1-minute heat/repeat 3-6 times contrast therapy is an easy way to decrease swelling for a chronic injury that is not red or warm.
  3. For acute and chronic injuries, ice should be applied to the site of the injury.

Embrace massage, rollers, yoga and stretching…PUH-LEEZE~

I use a hard roller every night before I go to bed and as soon as I wake up in the morning. Too many people skip this and the effects add up sooner or later and I’d rather you not suffer the pains from something as simple as this step. As you age, flexibility and mobility become a higher priority. The use of rollers, massage, yoga, flexibility exercises, Pilates, and stretching is crucial for keeping your muscles pliable and your joints limber.

Screen Shot 2016-07-07 at 8.49.54 AM

Examples:

  1. Roller on legs and shoulders every morning and night
  2. Regularly scheduled massages
  3. Easy stretching with deep breathing should be comfortable and relaxing. If it’s painful, you’re being too aggressive and, therefore, not effective.

Changing the way you think about recovery. This is the first step to embrace the benefits of mastering these critical recovery skills. Learn more by educating yourself, listening to your body, ask others for recovery tips, learn from your mistakes and put your recovery plan in place by planning it out like your workout. This will ensure you continue to handle yesterdays’ workout challenges and be ready to take on today’s.