It's not a fight...It's a battle.
There we are, our day is going great. We're chugging along, happy, content...and then we realize we still have 30 minutes or more of exercise ahead of us. Even those of us that LOVE exercise still realize it's work and hard work at that.
All summer, exercise fit into my schedule only in the evening. I would arrive at the gym each evening; possibly grumbling, possibly floating...all depends on the day. After a few minutes of glad-handing my buddies, and other regulars, I headed to the locker room to change into my gear.
Changing may be the key to proper mindset. I always change into a set of workout clothes different than my street clothes (bear in mind, I wear workout clothes for a living). This is like a code switch in my mind. It's time to focus, time to exercise, time to forget what came before this time, ignore what will come after this time.
Right now I want all of you envisioning a slow motion scene with a powerful score playing in the background. I dress, I lace up my shoes, I pull on last years Hanuka gift (a Nike wrist-band watch, that does a better job of looking cool than it does telling time). My fingers run through my hair, I stand up, a little bead of sweat forms on my brow as I step onto the fitness floor. Yeah, that's a nice image. But in reality, it's how I feel. I feel like I'm suiting up for a battle.
This battle is not against another person, it's against the intangible, the invisible. This battle is between me, and myself. Can I push it harder, can I go further, can I do more? Every workout is an adrenaline fueled battle royale (that's right, battle royale), but it's not a fight.
Don't view your exercise as a fight. A battle is glamorous and graceful. A fight is dirty and low-brow. You're journey in creating that perfect you, whatever perfect is, is a glamorous and graceful battle.
Once your dressed for battle, the actual battle tends to smear hazily by. In what might seem like the flutter of a humming-birds wings, you'll be out the door. You'll might feel satisfied. You'll might feel defeated, vanquished...but ultimately, no matter how you feel...you ARE victorious. Every workout completed, every clean meal eaten, every step taken, every minute off the couch is a victory.
So, like I said...it's not a fight, it's a battle.
--BA
Fit2You Fitness, LLC
www.fit2youfitness.com
Philadelphia and Main-Line In Home Personal Training, Yoga, Nutrition and Corporate Health and Wellness
Monday, August 25, 2008
Tuesday, August 19, 2008
I'm back from vacation...
I'm back from vacation, it's a good thing...sort of. I don't think I ever really want to leave paradise. However, the day after I return, it's as if some magical spell has taken over me and I feel like I never left. So here I am, sighing heavily, but content in returning to the real world.
It's now time for me to let you all in on a bit of information. I work with a personal trainer, twice a week. His name is Howard, I call him H. He gives me two hours a week, two hours that I turn my mind off, two hours of him listening to me, two hours of my learning from him, two hours of torturous, heart-pounding, muscle aching, pleasure.
Clearly, H does not travel with me. So, during vacation, those workouts I would normally run on auto-pilot for I had to create, supervise, execute, and manage myself. Bummer. I realized I really take him for granted.
I'm in a unique position, being a trainer and having a trainer. I know what it is to push myself, I know what it is to eke out that extra rep, run that extra mile. But, I also know how easy it is to skip that extra rep, and go have coffee. On vacation, it was a constant battle between my mind screaming (as though coaxing me to give birth) "push, push, push" and my body saying "sleep, eat, relax, a bag of oreo's won't kill you..."
There I was, in the gym creating the workout for the day; cursing myself for not inviting H to join us for 10 days. You see, the challenge for me wasn't creating the workouts, nor was it really performing the workouts. The challenge for me was the fact that I lost those precious two hours. Even on vacation our minds run, at least mine does. I always have the company or my clients, or a business meeting in the back of my head. I fight to keep it in the back, the thought fights to come up front...and usually I relent and spend a half hour or so in front of the computer or on the phone. Losing those two hours where I actually got to turn my mind completely off made it hard for me to let myself really relax and decompress; which led to a lack of focus and a less than perfect workout. I was disappointed in myself.
Wow...talk about a lazy maze of a back-story designed to bring home one short point: We all need a trainer, just like we all need a vacation. I was gone 10 days, 240 hours, but I was only on vacation for 238 of them. During the course of a regular 240 hours, I'm only on vacation for 2 of them. But those 2 hours, those two hours that I turn my mind off, two hours of torturous, heart-pounding, muscle aching, breath-gasping pleasure, give me a break from myself. Something we all need.
I miss my vacation. 240 hours I was away and for 2 of those hours I wished I wasn't. So like I said I'm back from vacation, it's a good thing...sort of.
--BA
Fit2You Fitness, LLC
www.fit2youfitness.com
Philadelphia and Main-Line In Home Personal Training, Yoga, Nutrition and Corporate Health and Wellness
It's now time for me to let you all in on a bit of information. I work with a personal trainer, twice a week. His name is Howard, I call him H. He gives me two hours a week, two hours that I turn my mind off, two hours of him listening to me, two hours of my learning from him, two hours of torturous, heart-pounding, muscle aching, pleasure.
Clearly, H does not travel with me. So, during vacation, those workouts I would normally run on auto-pilot for I had to create, supervise, execute, and manage myself. Bummer. I realized I really take him for granted.
I'm in a unique position, being a trainer and having a trainer. I know what it is to push myself, I know what it is to eke out that extra rep, run that extra mile. But, I also know how easy it is to skip that extra rep, and go have coffee. On vacation, it was a constant battle between my mind screaming (as though coaxing me to give birth) "push, push, push" and my body saying "sleep, eat, relax, a bag of oreo's won't kill you..."
There I was, in the gym creating the workout for the day; cursing myself for not inviting H to join us for 10 days. You see, the challenge for me wasn't creating the workouts, nor was it really performing the workouts. The challenge for me was the fact that I lost those precious two hours. Even on vacation our minds run, at least mine does. I always have the company or my clients, or a business meeting in the back of my head. I fight to keep it in the back, the thought fights to come up front...and usually I relent and spend a half hour or so in front of the computer or on the phone. Losing those two hours where I actually got to turn my mind completely off made it hard for me to let myself really relax and decompress; which led to a lack of focus and a less than perfect workout. I was disappointed in myself.
Wow...talk about a lazy maze of a back-story designed to bring home one short point: We all need a trainer, just like we all need a vacation. I was gone 10 days, 240 hours, but I was only on vacation for 238 of them. During the course of a regular 240 hours, I'm only on vacation for 2 of them. But those 2 hours, those two hours that I turn my mind off, two hours of torturous, heart-pounding, muscle aching, breath-gasping pleasure, give me a break from myself. Something we all need.
I miss my vacation. 240 hours I was away and for 2 of those hours I wished I wasn't. So like I said I'm back from vacation, it's a good thing...sort of.
--BA
Fit2You Fitness, LLC
www.fit2youfitness.com
Philadelphia and Main-Line In Home Personal Training, Yoga, Nutrition and Corporate Health and Wellness
Friday, August 15, 2008
Cheaters can win...
Most people cheat, and those that do can still win. I cheated tonight.
In the interest of full disclosure, I am on vacation. But, vacation is no excuse to forget about training, clean eating, and your healthy lifestyle. As you now know, when I travel I always find a gym. This vacation was no different, I kept to my regular training schedule. I did get to take advantage of a few novel pieces of equipment, but everything else stayed the same.
I also managed to stick to a relatively clean eating schedule. We grocery shopped on our first night here, buying our normal complement of foods. But, it's hard not to cheat with temptation staring you in the face. A temptation that is inescapable, as others poke and prod you to break down. Perhaps this poking and prodding is nothing more than a desperate search for a sinful cohort, or perhaps it's nothing more than another's genuine benevolence, an attempt to share something they love with someone they love. Whatever it may be, I broke down.
We've been away for over a week now. A week filled with solid food choices; on the night I ordered a cheeseburger I opted out of the mayo, french fries, and desert. Simply enjoying one of my favorite meals. Normally, I would consider a cheeseburger a hearty cheat meal. But this was a burger made of top grade beef, on a whole wheat bun. So really, this wasn't even much of a cheat at all. The other nights found us eating grilled chicken, salads, sushi, lean steaks, and lots of seafood.
Tonight...that all went out the window. Dinner started off innocently. We ordered a glass of red...antioxidant rich, shown to lower blood pressure, boost immune response, tastes great and tends to lead to a sense of (after a couple glasses for most, one is usually enough for me) decreased social inhibition and heightened social merriment.
This led to a small appetizer of scallops, which led to an even MORE innocent main course; consisting of a seafood sampler. A shared seafood sampler. Nothing more than shrimp, lobster, crab, mussels, and scallops. No cream sauces, no butters, nothing but cooked, chilled shellfish. I was like a pig mucking in his own slop. To me, this was a feast.
It wasn't until the plates were cleared and Anna, our friendly, cunning, sly, "could sell KY Jelly to the pope" waitress suggested we order the "ultimate sin". As soon as she said the words, I should have done something...I should have run out the door, started sawing at my wrists with the butter knife, broken down crying, or maybe I should have asked for the check. But no...I didn't have any of these thoughts. My mind chose to wrap around her description of the ooey, gooey, ohhh so chewy freshly baked chocolate brownie covered in ice cream. At this point, I was intrigued...Anna piqued my interest.
The contract was signed after she mentioned the SIX individual toppings that came separately. I could have control of my topping distribution (melted marshmallow, chocolate, strawberries, caramel, whip cream, and pecans). I could no longer be saved. I looked at Stef, she looked at me...we both looked at Anna. I'm not sure if we even said anything...we didn't have to, our eyes said it all. Anna trotted toward the kitchen. My mind filled with the possibilities.
The Ultimate Sin arrived. I'll spare all of you out there the details of how amazingly wonderful each bit was. I applied toppings carefully, I chewed slowly, I savored every bite. This was the epitome of decadence and gluttony. We ate every morsel. Had I been raised differently, my tongue would have wiped the residue off the plate.
As we got up to leave, pangs of guilt worked their way into my belly. At first, I thought it might be a reaction to the lactose. But no, it was guilt. I felt badly, for straying so far. At least a cheeseburger is not completely nutritionally void. As I reacted to the guilty I started talking to myself as if I were one of you, I was now my own client.
"Look B, you'll go crazy if you eliminate everything. You can't work hard and reward yourself with nothing but boiled chicken and more hard work. You work hard so you can occasionally treat yourself to things like this. You won't, can't and don't get fat in one day. Tomorrow...you're back on track."
It worked. I took my own advice. You see, we'll all turn into Nicholson in The Shining if we look at clean eating as deprivation. We need to reverse our thought process. Cheating is our reward for clean eating. The Ultimate Sin is a reward for months of hard work. Wings and Beer is a reward for months of a clean diet. ColdStone is a reward for losing that last 5 lbs.
I promise each and every one of you...an occasional cheat day, meal, snack will not hurt you...it will help you. You will see the light at the end of the tunnel, a break in the monotony, a trophy that you can enjoy.
Go ahead, order the Sin, drink a beer, call in a pizza. Don't make it habit, don't make it a routine. Make it something you can look forward to, after the hard work, after the sacrifice. Tomorrow, forget about yesterday...all you focus on now is your own goals, all the hard work you've put in, and all the hard work you still plan on putting in.
Like I said, most people cheat...and those that do can still win. I cheated tonight, and I'm damn happy about it.
--BA
Fit2You Fitness, LLC
www.fit2youfitness.com
Philadelphia and Main-Line In Home Personal Training, Yoga, Nutrition and Corporate Health and Wellness
In the interest of full disclosure, I am on vacation. But, vacation is no excuse to forget about training, clean eating, and your healthy lifestyle. As you now know, when I travel I always find a gym. This vacation was no different, I kept to my regular training schedule. I did get to take advantage of a few novel pieces of equipment, but everything else stayed the same.
I also managed to stick to a relatively clean eating schedule. We grocery shopped on our first night here, buying our normal complement of foods. But, it's hard not to cheat with temptation staring you in the face. A temptation that is inescapable, as others poke and prod you to break down. Perhaps this poking and prodding is nothing more than a desperate search for a sinful cohort, or perhaps it's nothing more than another's genuine benevolence, an attempt to share something they love with someone they love. Whatever it may be, I broke down.
We've been away for over a week now. A week filled with solid food choices; on the night I ordered a cheeseburger I opted out of the mayo, french fries, and desert. Simply enjoying one of my favorite meals. Normally, I would consider a cheeseburger a hearty cheat meal. But this was a burger made of top grade beef, on a whole wheat bun. So really, this wasn't even much of a cheat at all. The other nights found us eating grilled chicken, salads, sushi, lean steaks, and lots of seafood.
Tonight...that all went out the window. Dinner started off innocently. We ordered a glass of red...antioxidant rich, shown to lower blood pressure, boost immune response, tastes great and tends to lead to a sense of (after a couple glasses for most, one is usually enough for me) decreased social inhibition and heightened social merriment.
This led to a small appetizer of scallops, which led to an even MORE innocent main course; consisting of a seafood sampler. A shared seafood sampler. Nothing more than shrimp, lobster, crab, mussels, and scallops. No cream sauces, no butters, nothing but cooked, chilled shellfish. I was like a pig mucking in his own slop. To me, this was a feast.
It wasn't until the plates were cleared and Anna, our friendly, cunning, sly, "could sell KY Jelly to the pope" waitress suggested we order the "ultimate sin". As soon as she said the words, I should have done something...I should have run out the door, started sawing at my wrists with the butter knife, broken down crying, or maybe I should have asked for the check. But no...I didn't have any of these thoughts. My mind chose to wrap around her description of the ooey, gooey, ohhh so chewy freshly baked chocolate brownie covered in ice cream. At this point, I was intrigued...Anna piqued my interest.
The contract was signed after she mentioned the SIX individual toppings that came separately. I could have control of my topping distribution (melted marshmallow, chocolate, strawberries, caramel, whip cream, and pecans). I could no longer be saved. I looked at Stef, she looked at me...we both looked at Anna. I'm not sure if we even said anything...we didn't have to, our eyes said it all. Anna trotted toward the kitchen. My mind filled with the possibilities.
The Ultimate Sin arrived. I'll spare all of you out there the details of how amazingly wonderful each bit was. I applied toppings carefully, I chewed slowly, I savored every bite. This was the epitome of decadence and gluttony. We ate every morsel. Had I been raised differently, my tongue would have wiped the residue off the plate.
As we got up to leave, pangs of guilt worked their way into my belly. At first, I thought it might be a reaction to the lactose. But no, it was guilt. I felt badly, for straying so far. At least a cheeseburger is not completely nutritionally void. As I reacted to the guilty I started talking to myself as if I were one of you, I was now my own client.
"Look B, you'll go crazy if you eliminate everything. You can't work hard and reward yourself with nothing but boiled chicken and more hard work. You work hard so you can occasionally treat yourself to things like this. You won't, can't and don't get fat in one day. Tomorrow...you're back on track."
It worked. I took my own advice. You see, we'll all turn into Nicholson in The Shining if we look at clean eating as deprivation. We need to reverse our thought process. Cheating is our reward for clean eating. The Ultimate Sin is a reward for months of hard work. Wings and Beer is a reward for months of a clean diet. ColdStone is a reward for losing that last 5 lbs.
I promise each and every one of you...an occasional cheat day, meal, snack will not hurt you...it will help you. You will see the light at the end of the tunnel, a break in the monotony, a trophy that you can enjoy.
Go ahead, order the Sin, drink a beer, call in a pizza. Don't make it habit, don't make it a routine. Make it something you can look forward to, after the hard work, after the sacrifice. Tomorrow, forget about yesterday...all you focus on now is your own goals, all the hard work you've put in, and all the hard work you still plan on putting in.
Like I said, most people cheat...and those that do can still win. I cheated tonight, and I'm damn happy about it.
--BA
Fit2You Fitness, LLC
www.fit2youfitness.com
Philadelphia and Main-Line In Home Personal Training, Yoga, Nutrition and Corporate Health and Wellness
Wednesday, August 6, 2008
6...5...4...4...5...6...
For some, cardio is the, most exciting, most terrific, most super-duper form of exercise. For others it's a close second to bare-feet on hot asphalt. I would classify myself as one of the "others". I don't enjoy cardio; rather I see it as a necessary chore...like cleaning the bathroom. I'm satisfied, and feel good, when it's finished...but I bitch and moan while engaged in the activity.
It's not the work that bothers me so much, it's the tedium (As an aside, I much enjoy outdoor activity...see "12 minutes 100 calories...outdoor work is much less tedious). Sitting, or standing, on a machine that doesn't really seem to get you anywhere for 30 minutes...45 minutes...an hour...is a task I find excruciating. Especially if the TV's are small, or there are no good magazines, or the gym is empty, or the gym is hot, or - in true sorcerer's form - any of the other thousand reasons I conjure from thin air through a combination of bitching, whining, and complaining, and even a little magic. In an effort to avoid this excruciating, vise-grip of a chore (that some out there actually enjoy, or even call "fun"), I devised a plan.
During one particularly hot day in the gym, a day in which I found myself harboring particularly hard feelings towards "cardio" was the day I decided to take a stand. On this day, I decided I was finished working for cardio...I'm going to make cardio work for me! Ok, ok...fair enough no matter what, cardio is working for me; conditioning my heart, preventing bone-density loss, fighting free-radicals, burning fat, chewing calories...but I wanted to make this chore a little less horrible.
On this day I squared off against my nemesis. I found myself standing in the middle of the gym, leering-solidly at the rows of cardio equipment. Row upon row of machines stood quietly, baiting me, stoking my ire. How badly I wanted to 180 for the door...how badly my muscles ached to spend time with my favorite friend...free-weights. But no...I refused to let those stoic bastards win...I refused to walk away without making them work as hard as I planned to.
I counted the types of machines...six (rower, bike, elliptical, stair-master, step-mill, tread-mill). I planned on spending 30 minutes on one of them, no more, no less. I thought to myself, if I spend only 30 minutes on one machine, the other five will laugh at my misery without actually any work themselves.
Like the dawning of a millennium, an idea slowly crept into my mind (in reality it was much less dramatic and theatrical, and much more mundane and stereotypical...the idea just "popped in" like a light-bulb going off...but for dramatic effect, we'll stick with the millennium prose). What if I used ALL six types of machines? What if I made each one work like they made me work? It was settled, all six it was. But wait, I can't spend 30 minutes on each one....I can't even spend 10 minutes on each one (this would be far more time than I was willing to commit). But I could spend five on each one...as long as it all shook out to 30 total minutes. That's when I came up with six minutes, five minutes, four minutes, four minutes, five minutes, six minutes - right on down the line.
The time flew by. Before I knew it, the timer ticked down the last ten seconds and I was off to the next machine. The tedium was broken, the boredom tackled. I had won, I beat those machines. No more did they stand there, an air of superiority surrounding them. I had broken their will. Yes, I had to put forth effort...but so did they! Check-mate my good friends. I had won the battle.
In the time that's elapsed since starting this scheme I've come to learn the true physiological benefits of such work. By jumping around you're guaranteeing a more balanced, well-rounded cardio routine. For example, running is hamstring intensive, while stepping is quadriceps intensive; rowing works both upper and lower body burning more fat in less time; the elliptical allows you to vary the targeted muscle groups. This scheme gives a more intense, more effective workout in less time. And with this, I had won the war.
Like I said, for some cardio is a close second to bare-feet on hot asphalt...how will you win your war?
--BA
Fit2You Fitness, LLC
www.fit2youfitness.com
Philadelphia and Main-Line In Home Personal Training, Yoga, Nutrition and Corporate Health and Wellness
It's not the work that bothers me so much, it's the tedium (As an aside, I much enjoy outdoor activity...see "12 minutes 100 calories...outdoor work is much less tedious). Sitting, or standing, on a machine that doesn't really seem to get you anywhere for 30 minutes...45 minutes...an hour...is a task I find excruciating. Especially if the TV's are small, or there are no good magazines, or the gym is empty, or the gym is hot, or - in true sorcerer's form - any of the other thousand reasons I conjure from thin air through a combination of bitching, whining, and complaining, and even a little magic. In an effort to avoid this excruciating, vise-grip of a chore (that some out there actually enjoy, or even call "fun"), I devised a plan.
During one particularly hot day in the gym, a day in which I found myself harboring particularly hard feelings towards "cardio" was the day I decided to take a stand. On this day, I decided I was finished working for cardio...I'm going to make cardio work for me! Ok, ok...fair enough no matter what, cardio is working for me; conditioning my heart, preventing bone-density loss, fighting free-radicals, burning fat, chewing calories...but I wanted to make this chore a little less horrible.
On this day I squared off against my nemesis. I found myself standing in the middle of the gym, leering-solidly at the rows of cardio equipment. Row upon row of machines stood quietly, baiting me, stoking my ire. How badly I wanted to 180 for the door...how badly my muscles ached to spend time with my favorite friend...free-weights. But no...I refused to let those stoic bastards win...I refused to walk away without making them work as hard as I planned to.
I counted the types of machines...six (rower, bike, elliptical, stair-master, step-mill, tread-mill). I planned on spending 30 minutes on one of them, no more, no less. I thought to myself, if I spend only 30 minutes on one machine, the other five will laugh at my misery without actually any work themselves.
Like the dawning of a millennium, an idea slowly crept into my mind (in reality it was much less dramatic and theatrical, and much more mundane and stereotypical...the idea just "popped in" like a light-bulb going off...but for dramatic effect, we'll stick with the millennium prose). What if I used ALL six types of machines? What if I made each one work like they made me work? It was settled, all six it was. But wait, I can't spend 30 minutes on each one....I can't even spend 10 minutes on each one (this would be far more time than I was willing to commit). But I could spend five on each one...as long as it all shook out to 30 total minutes. That's when I came up with six minutes, five minutes, four minutes, four minutes, five minutes, six minutes - right on down the line.
The time flew by. Before I knew it, the timer ticked down the last ten seconds and I was off to the next machine. The tedium was broken, the boredom tackled. I had won, I beat those machines. No more did they stand there, an air of superiority surrounding them. I had broken their will. Yes, I had to put forth effort...but so did they! Check-mate my good friends. I had won the battle.
In the time that's elapsed since starting this scheme I've come to learn the true physiological benefits of such work. By jumping around you're guaranteeing a more balanced, well-rounded cardio routine. For example, running is hamstring intensive, while stepping is quadriceps intensive; rowing works both upper and lower body burning more fat in less time; the elliptical allows you to vary the targeted muscle groups. This scheme gives a more intense, more effective workout in less time. And with this, I had won the war.
Like I said, for some cardio is a close second to bare-feet on hot asphalt...how will you win your war?
--BA
Fit2You Fitness, LLC
www.fit2youfitness.com
Philadelphia and Main-Line In Home Personal Training, Yoga, Nutrition and Corporate Health and Wellness
Wednesday, July 30, 2008
Are you in control?
I’ve been exhausted the past few weeks, and I finally took it under control. This exhaustion was a combination of long days, early mornings, and poor sleep. Usually a combination of these, but not all, three. However, the past few weeks it had been all three. A few extra hours at work, a client needs an extra session, another client needs an earlier session, the car needs an oil change…on and on it goes.
I’ve always told others, all I need is an hour in the gym and eight in the bed; the rest are “yours”. Who “yours” is referring to varies; clients, friends, professors, employers. The question is, when do you sacrifice, and what do you sacrifice? Should I sleep less? Exercise less? Work less? Over those few weeks, as things got a bit more hectic, during the periods of mindless activity I considered, pondered, ruminated, and marinated over the problem.
What should drop by the wayside? It wasn’t until a recent conversation that it struck me…nothing should drop by the wayside. We don’t need to choose, shorten, or forget. We need to prioritize. A common use of prioritize is to put everything on a list from important to unimportant and check off these items starting at the top. But, “prioritize” doesn’t need to be important versus unimportant; how about dependent and independent?
The ability to work hard for long hours is dependent on high energy levels. High energy levels are dependent on a good night’s sleep. A good night’s sleep is (in part) dependent on your fitness level. The one, independent factor in all of this is clean eating. This entire cycle starts with clean eating.
In truth and reality even the cleanest diet can’t make up for only four hours in the sack. But it can help. Clean eating will provide your body with the necessary energy to sustain intense work, intense exercise, and an intense life.
My diet was already clean, but I needed to make some adjustments. I moved some things around, depending on the needs of the day, to assure my energy needs were met. On the days I worked out late in the afternoon, I ate more carbohydrates in the early afternoon. On the shorter, rest days, I ate heavy to light; finishing my day with a lighter meal. By the second day I felt better, more energized at the right times.
I’d still love a nap. Hell, I wake up wanting a nap. No matter what happens in my life, I’ll always welcome a good nap. And not that “whoops, I fell asleep on the couch” or “uh oh, dozed off waiting at a red light” nap. I mean the high quality, under the covers, shades drawn; all is quiet, “I’ve been planning this ALL day” nap…yeah, now that’s what I’m talkin’ about.
So, like I said...I’d been exhausted these past few weeks, until just recently. How will you take control?
--BA
Fit2You Fitness, LLC
www.fit2youfitness.com
Philadelphia and Main-Line In Home Personal Training, Yoga, Nutrition and Corporate Health and Wellness
I’ve always told others, all I need is an hour in the gym and eight in the bed; the rest are “yours”. Who “yours” is referring to varies; clients, friends, professors, employers. The question is, when do you sacrifice, and what do you sacrifice? Should I sleep less? Exercise less? Work less? Over those few weeks, as things got a bit more hectic, during the periods of mindless activity I considered, pondered, ruminated, and marinated over the problem.
What should drop by the wayside? It wasn’t until a recent conversation that it struck me…nothing should drop by the wayside. We don’t need to choose, shorten, or forget. We need to prioritize. A common use of prioritize is to put everything on a list from important to unimportant and check off these items starting at the top. But, “prioritize” doesn’t need to be important versus unimportant; how about dependent and independent?
The ability to work hard for long hours is dependent on high energy levels. High energy levels are dependent on a good night’s sleep. A good night’s sleep is (in part) dependent on your fitness level. The one, independent factor in all of this is clean eating. This entire cycle starts with clean eating.
In truth and reality even the cleanest diet can’t make up for only four hours in the sack. But it can help. Clean eating will provide your body with the necessary energy to sustain intense work, intense exercise, and an intense life.
My diet was already clean, but I needed to make some adjustments. I moved some things around, depending on the needs of the day, to assure my energy needs were met. On the days I worked out late in the afternoon, I ate more carbohydrates in the early afternoon. On the shorter, rest days, I ate heavy to light; finishing my day with a lighter meal. By the second day I felt better, more energized at the right times.
I’d still love a nap. Hell, I wake up wanting a nap. No matter what happens in my life, I’ll always welcome a good nap. And not that “whoops, I fell asleep on the couch” or “uh oh, dozed off waiting at a red light” nap. I mean the high quality, under the covers, shades drawn; all is quiet, “I’ve been planning this ALL day” nap…yeah, now that’s what I’m talkin’ about.
So, like I said...I’d been exhausted these past few weeks, until just recently. How will you take control?
--BA
Fit2You Fitness, LLC
www.fit2youfitness.com
Philadelphia and Main-Line In Home Personal Training, Yoga, Nutrition and Corporate Health and Wellness
Monday, July 28, 2008
12 minutes 100 calories
When was the last time you played kickball? I'm guessing you can't answer that question, and up until last Thursday...neither could I. Now, go ahead and ask me again (when was the last time you played kickball?). My answer - Last Thursday!
Admittedly, I am a creature of compulsion. I love hiking, running, biking, outdoor activities in general. But the compulsive side of me mandates I stick to a relatively routine exercise schedule. By routine, I refer only to regular workouts, based on a loose structure; almost all occur in the gym. From weight training, to cardio, to stretching, to Kung Fu. Most of it occurs in the gym.
Too often I limit myself to the cardio equipment in the gym. This is against my better judgment, outdoor activity is superior...no arguments, no questions. I just find that little calorie counter helpful, and satisfying to that compulsive little guy that sits inside my head. So as a side note...get outside and do your workouts! However, when I do exercise outside I find it far more enjoyable and satisfying. I even found a little Google gadget (Search "google pedometer" on google) that I can use to measure my distance traveled, enter my weight, and calculate calories burned.
To that end, I joined a kickball team. Deciding last week to make kickball my cardio for the day. I played hard. Some of the other players took a more recreational view of the game sipping on some beer, and enjoying the summer evening. I chose to view this as an all-out, full-throttle, battle royale between me and myself. I sprinted hard from base to base, I fielded fast, I kicked with force. I did not want to win, nor did I necessarily care to lose...but I definitely wanted to burn calories and fat. I had no idea how many calories I would expend, how much fat I would burn, or even how I might feel the following morning as I arose.
Take a fast-forward with me from Thursday evening to Friday morning. I can barely stand up. I can't cross my legs to tie my shoes, rising from a chair takes a combination of sheer determination and a rather audible grunt. The soreness in my legs and core is an excruciating, yet welcome, reminder of the previous evening's battle.
I had become so focused on quantifiable results, calories burned, minutes spent sprinting, repetitions completed, total weight moved, that I forgot what it was to really enjoy my fitness quest. To be fair, I love weight training...cardio a little less; but I had genuinely forgotten how fun a child's game could be. The soreness weaseled its way around, to those muscles you can only use when you're outside the gym, outside that contained universe. It lasted for days.
It wasn't until Sunday afternoon, during a perfunctory flip of the pages in an exercise magazine, that my eyes picked up on a small factoid: "12 minutes 100 calories...Kickball". As if divinity swept my fingers across dozens of other pages, only to rest on one line, of one page. Thinking back, we had played for hours. Excitement tingled across my teeth.
I went for a hike-walk yesterday, rather than to the treadmill. The compulsive little guy in my head is a bit quieter now.
Like I said...When was the last time you played kickball?
--BA
Fit2You Fitness, LLC
www.fit2youfitness.com
Philadelphia and Main-Line In Home Personal Training, Yoga, Nutrition and Corporate Health and Wellness
Admittedly, I am a creature of compulsion. I love hiking, running, biking, outdoor activities in general. But the compulsive side of me mandates I stick to a relatively routine exercise schedule. By routine, I refer only to regular workouts, based on a loose structure; almost all occur in the gym. From weight training, to cardio, to stretching, to Kung Fu. Most of it occurs in the gym.
Too often I limit myself to the cardio equipment in the gym. This is against my better judgment, outdoor activity is superior...no arguments, no questions. I just find that little calorie counter helpful, and satisfying to that compulsive little guy that sits inside my head. So as a side note...get outside and do your workouts! However, when I do exercise outside I find it far more enjoyable and satisfying. I even found a little Google gadget (Search "google pedometer" on google) that I can use to measure my distance traveled, enter my weight, and calculate calories burned.
To that end, I joined a kickball team. Deciding last week to make kickball my cardio for the day. I played hard. Some of the other players took a more recreational view of the game sipping on some beer, and enjoying the summer evening. I chose to view this as an all-out, full-throttle, battle royale between me and myself. I sprinted hard from base to base, I fielded fast, I kicked with force. I did not want to win, nor did I necessarily care to lose...but I definitely wanted to burn calories and fat. I had no idea how many calories I would expend, how much fat I would burn, or even how I might feel the following morning as I arose.
Take a fast-forward with me from Thursday evening to Friday morning. I can barely stand up. I can't cross my legs to tie my shoes, rising from a chair takes a combination of sheer determination and a rather audible grunt. The soreness in my legs and core is an excruciating, yet welcome, reminder of the previous evening's battle.
I had become so focused on quantifiable results, calories burned, minutes spent sprinting, repetitions completed, total weight moved, that I forgot what it was to really enjoy my fitness quest. To be fair, I love weight training...cardio a little less; but I had genuinely forgotten how fun a child's game could be. The soreness weaseled its way around, to those muscles you can only use when you're outside the gym, outside that contained universe. It lasted for days.
It wasn't until Sunday afternoon, during a perfunctory flip of the pages in an exercise magazine, that my eyes picked up on a small factoid: "12 minutes 100 calories...Kickball". As if divinity swept my fingers across dozens of other pages, only to rest on one line, of one page. Thinking back, we had played for hours. Excitement tingled across my teeth.
I went for a hike-walk yesterday, rather than to the treadmill. The compulsive little guy in my head is a bit quieter now.
Like I said...When was the last time you played kickball?
--BA
Fit2You Fitness, LLC
www.fit2youfitness.com
Philadelphia and Main-Line In Home Personal Training, Yoga, Nutrition and Corporate Health and Wellness
Saturday, July 19, 2008
Do fitness and travel really mix?
Right now I'm sitting in the lobby of the Quality Inn in Hermitage, PA (about an hour north of Pittsburgh). My Fiance and I have traveled here for the wedding of a very close friend, a wedding Stefanie is a bridesmaid for.
So, while Stef is off getting her hair and nails done, I've been left to fend for myself in a small town...where I feel like I (but most likely don't) stick out like a sore thumb.
In the days leading up to this trip I began formulating my exercise and nutritional plan. I started with the hotel website. Here I found the hotel offers a small workout room, and free breakfast; which was a nice relief.
I also found pictures of the fitness room. It was very limited, but included a few pieces of cardio equipment, a functional universal training machine, and of course my favorite piece of equipment...the ground.
As I examined the fitness room, I put together an outline of what I planned to do there. The exercises, the order, etc. I then looked at the "free breakfast" menu: Cheesy eggs, bacon, and potatoes. Not the healthiest choice. But the key to all of this is that I can control what goes into my body. So I decided on 1 scoop of eggs, 2 pieces of bacon, and a small helping of potatoes; to jump start the day.
This brings us to our travel day (Friday). I woke up early, for a quick dose of cardio. So many reasons for this. First, it's very relaxing to the muscles, which makes flying easier. Second, I wasn't sure if I would get a workout in on Friday, so I figured I would get something small in. I followed that by a normal, well balanced breakfast and a lot of water (ALWAYS drink a lot of water before flying...it staves off germs and viruses that are circulating in the airplane environment).
As I finished packing, I went through my kitchen and pulled foods that travel easily, are full of fiber and protein, and are easy to eat. The fiber and protein will help keep me full, so I can go longer between fill ups. These snacks included trail mix, protein bars, apples, and some dietary supplements (Such as pre-mixed, single serving protein shakes).
When we arrived at the gate I took a quick walk around the terminal to locate some nutritious options. The goal here is save your packed food for the true emergencies. I ordered an egg and cheese on whole wheat. Not the greatest of choices, but full of protein, and some relatively good carbs.
Upon arrival at the hotel, my first question was "Is there a gym I can get a day pass for". Even though there is a fitness room at the hotel, a real gym is always a better choice. Turns out there is a YMCA about 2 miles from the hotel. After we settled into our hotel room, I drove to the Y, paid for a day pass, and off we went to wedding events.
The benefit of having planned my workouts helped me even though I was at a full gym. I still followed the basic outline. I spent little time wandering around looking for familiar equipment; rather I had planned on doing basic activities that utilize the equipment EVERY gym has (Dumbbells, Bench Press, Rows, etc).
Now, here I sit, in the hotel lobby...my stomach is rumbling. Time to hit the local diner, and see what healthy choices I can make there. Who doesn't love a challenge, right?
--BA
Fit2You Fitness, LLC
www.fit2youfitness.com
Philadelphia and Main-Line In Home Personal Training, Yoga, Nutrition and Corporate Health and Wellness
So, while Stef is off getting her hair and nails done, I've been left to fend for myself in a small town...where I feel like I (but most likely don't) stick out like a sore thumb.
In the days leading up to this trip I began formulating my exercise and nutritional plan. I started with the hotel website. Here I found the hotel offers a small workout room, and free breakfast; which was a nice relief.
I also found pictures of the fitness room. It was very limited, but included a few pieces of cardio equipment, a functional universal training machine, and of course my favorite piece of equipment...the ground.
As I examined the fitness room, I put together an outline of what I planned to do there. The exercises, the order, etc. I then looked at the "free breakfast" menu: Cheesy eggs, bacon, and potatoes. Not the healthiest choice. But the key to all of this is that I can control what goes into my body. So I decided on 1 scoop of eggs, 2 pieces of bacon, and a small helping of potatoes; to jump start the day.
This brings us to our travel day (Friday). I woke up early, for a quick dose of cardio. So many reasons for this. First, it's very relaxing to the muscles, which makes flying easier. Second, I wasn't sure if I would get a workout in on Friday, so I figured I would get something small in. I followed that by a normal, well balanced breakfast and a lot of water (ALWAYS drink a lot of water before flying...it staves off germs and viruses that are circulating in the airplane environment).
As I finished packing, I went through my kitchen and pulled foods that travel easily, are full of fiber and protein, and are easy to eat. The fiber and protein will help keep me full, so I can go longer between fill ups. These snacks included trail mix, protein bars, apples, and some dietary supplements (Such as pre-mixed, single serving protein shakes).
When we arrived at the gate I took a quick walk around the terminal to locate some nutritious options. The goal here is save your packed food for the true emergencies. I ordered an egg and cheese on whole wheat. Not the greatest of choices, but full of protein, and some relatively good carbs.
Upon arrival at the hotel, my first question was "Is there a gym I can get a day pass for". Even though there is a fitness room at the hotel, a real gym is always a better choice. Turns out there is a YMCA about 2 miles from the hotel. After we settled into our hotel room, I drove to the Y, paid for a day pass, and off we went to wedding events.
The benefit of having planned my workouts helped me even though I was at a full gym. I still followed the basic outline. I spent little time wandering around looking for familiar equipment; rather I had planned on doing basic activities that utilize the equipment EVERY gym has (Dumbbells, Bench Press, Rows, etc).
Now, here I sit, in the hotel lobby...my stomach is rumbling. Time to hit the local diner, and see what healthy choices I can make there. Who doesn't love a challenge, right?
--BA
Fit2You Fitness, LLC
www.fit2youfitness.com
Philadelphia and Main-Line In Home Personal Training, Yoga, Nutrition and Corporate Health and Wellness
Subscribe to:
Posts (Atom)
