Tag: Fitness

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7 Ways to Motivate Yourself to Workout

The best laid plans don’t always pan out, and workouts are no exception. When your motivation is low, here are 7 ways you can turn it around and still get your workout in!

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1. Schedule it like an appointment

Set a time in your calendar that you can’t miss. Block it off like a meeting or a doctor’s appointment. Better yet, tell people that it’s your workout slot, which will add more accountability on your end.

2. Save your favorite content for your workout

Give yourself a show that you can only watch while working out, or a podcast you can only listen to while running. Get creative! This will serve as an extra motivator when you don’t want to move but you do want to see/hear your favorite episode.

3. Enlist a buddy

This one can be tough during a pandemic, but you could meet a buddy for outdoor workouts or even zoom/FaceTime to workout together. Having a friend makes you more accountable as you don’t want to let them down, and it adds a little more fun to the occasion.

4. Follow a plan

The lower the barriers, the more likely you are to complete your workout. And the more results you see help propel you too. This is why a structured plan is so important: it helps with both. You can remove the time and space it takes to plan your workout and see improvements that make you want to keep coming back. I have lots of options, my favorite being HIIT at Home 1, 2 + 3, but feel free to reach out and see what’s the best fit for you.

5. Hire a coach

Coaches take the planning work off of your plate and hold you accountable. Not to mention, your results come quicker when working with an expert than relying on yourself to piece it all together. I’ve worked with so many people in this position, and together, we’ve built sustainable workout habits and achieved improvements in body composition, mental health and more. If changing your lifestyle is important to you, send me a message and let’s chat about working together.

6. Try different things

Experiment with morning, evening, or lunch time workouts. Try different formats (HIIT, cycling, strength training, barre, running, etc). See what sticks! Especially if you are new to working out or are feeling burnout from what you’ve been doing.

7. Start small

Workouts do not need to be long to be effective. Set a timer for 5 minutes and go for a walk or do your warmup. Often times that little momentum will keep you going! And if you still don’t feel like doing anything more after those 5 minutes, walk away. 5 minutes of activity is better than 0, and you still created a little positive momentum. Try adding a minute the next time you use this strategy and build yourself up.

Do you use any of these strategies to motivate yourself? Tell me what’s missing/what works for you in the comments!

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Where To Start On Your Health and Fitness Journey

Improving health and fitness is a common goal, but starting your information search can be completely overwhelming. One site will say to stop eating carbs, another will say they’re essential. One site will say to only eat between 12-8PM, another will say to eat several small meals throughout the day. Instead of following any of these arbitrary rules or going “all in”, I recommend starting small. The following 5 basic habits are great places to start, then refine your journey from there. Which habit you start with will depend on where you’re at in your journey and what area of your life could use the most help.

1. Drink half your body weight in ounces of water.

Water is key in helping you feel your best. Calculate your body weight in lbs, cut that number in half, and set it as a goal number of ounces to drink each day. If this is a reach for you, start smaller and work your way up. These tips also help:

  • Swap one coffee/soda/juice/glass of wine per day for water.
  • Use sparkling flavored water to help you hit the goal.
  • Drink a glass as soon as you wake up!

2. Remove distractions when eating.

We often multi-task, eating while we do other things. This takes away our ability to tune into our own hunger and fullness cues. Removing distractions (tv, phones) helps us slow down, enjoy our food more, digest better, and listen to our bodies. People often eat less and eat better when the distractions are removed, without having to track intake or consciously change food choices. Giving your food more attention just through slowing down and removing screens has a wealth of impacts and is relatively simple to implement.

3. Add walking to your day.

Workouts get a lot of attention, but what are you doing during your other waking hours every day? If the answer is sitting, let’s work some more movement into the day. Walking is a great option because you can do it inside or outside and it helps with both stress management and getting in enough activity. A nice most-meal walk helps with digestion, too! Set a timer to get up at the end of each hour and walk the entire house, or to your mailbox, or to the end of your street. Or, after each meal, walk for 5-10 minutes. The activity adds up (and also creates positive momentum for you to keep going).

4. Develop a bedtime routine.

Better sleep improves physical and mental health. It allows you to recover and gives you the energy to be more productive during the day. Sleep may be the single biggest “bang for your buck” change you can make to your health. Some easy places to start are: decreasing caffeine intake (especially in the afternoon), going to bed and waking up at the same time every day, or starting a bedtime routine (there’s a reason it works so well for kids!). I’ve found the Hatch Restore to be so helpful for nighttime routines (and gentle wake-ups). I also find that reducing blue light after sunset helps me wind down (which is why I love these glasses).

5. Start small with working out.

You don’t have to work out 7 days a week to see results, and in fact, you shouldn’t. Especially if you’re just starting. How many days per week do you think you can commit to exercise for the rest of your life? That is the number of days you should start with, and usually that number is more like 2-3 days/week. In the beginning I’d also focus less on “what’s the most effective workout” and more on “what do I like doing enough to stick to it”. Try different things: strength training, barre, spin, running etc. See what sticks! My Get Strong At Home program can be modified for fewer workouts/week and is a great way to try working out at home.

You may have noticed that not all of these are diet and exercise related. That’s because your health is much deeper than that. If you are dialed on your nutrition and exercise but have no social interaction, can’t sleep at night and spend your entire day thinking about food and exercise, I’d argue that you’re not experiencing optimal health.

If you’re looking for help with habits like these, my HealthierU program may be for you. Our virtual group setting encourages accountability and gives you access to expert coaching at a fraction of the cost for 1:1 coaching. And if you’re looking for a more advanced/customized plan, contact me about 1:1 options!

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How To Work Out With A Baby

Before I became a mom, people would learn about my love of fitness and say things like “just wait until you have kids..”. Has working out become more difficult with a baby? Yes, of course. And we’re still working through the kinks of scheduling. But it hasn’t made things impossible–we’ve just had to get a little creative.

The reality is: if it’s a priority to you, you’ll make it work! And fitness is a priority to me, because it fills my cup and helps me show up better in everything else I do. So, at 7.5 weeks postpartum, here are my tips for getting your workout in with a new baby to take care of.

The first step, prior to using any of the below tips, is to schedule time for your workout. Otherwise, the day can easily pass you by. Since babies notoriously resist adhering to schedules (especially in the early days) you will likely need to be flexible and get a little creative. Here are some ideas to make your scheduled time work:

  1. Wake up earlier. I currently take the 6AM slot to workout, at which point my daughter and husband are still sleeping for at least 30 minutes. They will wake up during my workout, and she will usually take a bottle at this time (which means I pump on my drive to or from the gym, shout-out to my freemie pump for allowing me to pump on the go!). Getting my day started before the baby can be tough due to waking up for night feedings, but ultimately, it adds an extra window of time to get things done. PS – my husband take the 4PM slot, so it’s not just me who needs to schedule my workouts!
  2. Ask for help. Since I am on maternity leave, it is “assumed” that I will be on baby duty most of the time. It can feel hard to ask for help (#momguilt) but ultimately, taking an hour for yourself isn’t selfish if it helps put you in a better spot as a caretaker for the rest of the day. I know if I didn’t ask for help, I’d hold resentment, and that doesn’t benefit anyone! Unfortunately, since we are in a pandemic, my options for help are limited, but my husband is here. And it’s nice that he’s able to get quality time in with his daughter by me asking for help.
  3. Wait until they baby is napping or occupied playing. This is a tough one, because naps are not consistent when babies are young (they can range from 20 minutes to 2 hours!) and they don’t quite “play” yet. But, if help is out of the question, and you had a rough night of sleep, this is definitely an option. I’ve put Stella in the SNOO and brought her monitor into the garage while I worked out, and I’ve put her on her play gym or swing next to me. This is where that flexibility comes into play! There have been times where she starts to lose it mid-workout, and I just take what I can get. In this case, something is better than nothing.
  4. Invest in a jogging stroller. The nice thing about this option is that you don’t have to ask anyone else for help or wait until the baby is occupied. They’re with you and they can be awake or asleep. If your baby is anything like mine, they’ll find the stroller soothing, so you won’t have to worry about them losing it/crying during your workout. The downsides are: if running isn’t your thing, this option may not be appealing to you, it’s not ideal to use in crappy weather, and they can be pricey. Oh, and pushing a stroller uphill while running is quite the challenge (but that’s not all bad, since it is a workout!). PS- a lot of jogging strollers require the baby being ~6 months old before use, but the one I have allows the infant car seat to click into it, so we were able to use it right away.

Ultimately, it’s about how important fitness is to you (and if it’s not that important to you, there’s nothing wrong with that!). Where there’s a will there’s a way (most of the time).

Do you work out with a baby? How did you fit your workout in?

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Why You Should Be Resistance Training

What’s stopping you from trying resistance training? If it’s fear, motivation, or not knowing where to start: bookmark this page and come back to it as many times as you need! Let’s start by addressing each of these reasons why you wouldn’t strength train:

  • Fear: are you afraid of getting hurt? Choose a program or a trainer that you trust to help you get started. I recommend looking for certifications and experience. Are you afraid of “getting bulky”? Let me qualm this by sharing just how difficult and time-consuming it is to build muscle. You will not immediately “bulk up” by picking up a weight that’s more than 5 lbs–this idea came from the way the fitness industry marketed to women for years, and it’s completely false.
  • Motivation: are you struggling to feel motivated? The good news is, once you start, it’s easier to keep going because it becomes a part of your routine. I also find that setting a goal, or finding a routine that excites me plays a huge role. If you need more, check out my instagram for regular fitness motivation and inspiration!
  • Not knowing where to start: are you interested in strength training, but overwhelmed by learning how? Start simple. My Get Strong At Home program uses the basics to help you build strength before picking up any weights. And from there, I would again say, work with a trainer or find a program to follow that you trust.

Benefits of Resistance Training

  1. Boost your metabolism. The more muscle you have, the more calories you’re burning just by existing. You read that correctly. By building muscle, you are able to burn more calories at rest. Muscle requires a lot of work and a lot of calories for your body to build and then maintain. By doing cardio, you are manually burning calories in the moment with hard work that raises your heart rate. This doesn’t mean cardio is bad and you shouldn’t do it, but having a faster metabolism due to muscle mass is highly advantageous when it comes to eating the way you want.
  2. Sculpt your body. While spot reduction (losing fat from a specific body part of your choice) is not possible, building a body part up with resistance training is. Lifting allows you more control over the physique you want. Do you have a flat butt that you’re hoping to grow? A properly programmed strength training routine can help you get there.
  3. Build stronger bones. Weight-bearing exercises not only build strength in your muscles, they build strength in your bones–something you’ll want as you age.
  4. Increase brain power. Studies have shown that lifting weights can improve your memory and rewire your brain. There has even been speculation that resistance training can stave off/lessen the impacts of Dementia/Alzheimer’s. On a lesser scale, I know I feel mentally stimulated after a good workout and find it easier to accomplish tasks. That’s why I love my morning workouts.
  5. Improve self discipline. Setting and achieving performance goals requires commitment, and how you do one thing is how you do everything. By sticking with that commitment and doing the hard work, it carries over into other aspects of your life.
  6. Boost confidence. I remember walking into a CrossFit gym, seeing the weightlifting movements and thinking I couldn’t do it. Trying new things and seeing improvements week over week did so much to build my confidence. As a woman, I also felt like if I could unexpectedly lift those weights, there was nothing I couldn’t do.

How to Start Strength Training

This can feel a little more challenging than usual as this post is being written during the COVID-19 pandemic, where most people are staying home. Luckily, if you’re brand new to strength training, my Get Strong at Home program is designed for beginners and requires no equipment so it can be done anywhere. If you’re more advanced (and able to train again), there are strength days in my HIIT the Gym program. And I’ve shared plenty of free workouts on my instagram!

Do you strength train? If not, what’s holding you back?

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Third Trimester: My Week in Pregnancy Workouts

Prior to getting pregnant, I thought my activity level would take a drastic hit. I expected motivation would be harder than usual to find, and movement would be uncomfortable, especially in the third trimester. Now that I’m just about 3 weeks from my due date, I can say: my assumptions were wrong.

Pregnancy and Workout Motivation

I thought getting bigger would be what made things harder (which didn’t really happen for me until toward the end of the second trimester), but the hardest trimester for me to find motivation and movement was actually the first trimester. The increased blood volume meant I had to slow down from the start (cardio became hard), the fatigue made getting up for my morning workouts hard, and the morning sickness made it hard to ever get up and move. This was also mentally tough, as this is the trimester when no one knows you’re pregnant, and I work out in a group setting–I felt like I looked like a slacker!

I stuck with it more out of routine than anything, and I noticed I felt SO much better post-workout (as long as I was eating frequently enough). This was a lesson I learned very early on: while the motivation was lacking and it felt like an uphill battle to get moving, once I did get up and move, I felt much more like myself. Now, I’ve kept that mentality in mind throughout my pregnancy! But before we dive into what my training has looked like during pregnancy, let’s touch on how much your baseline level of activity pre-pregnancy matters.

Pre-Pregnancy Workouts and Training

Once you get pregnant, it is not generally recommended that you start a fitness program other than light walking. That’s why, if you’d like to have an active pregnancy, it’s important to establish a good baseline prior to pregnancy, so that you have something to maintain and eventually cut back from as your pregnancy progresses.

Prior to getting pregnant, my training looked like:
Monday: CrossFit, run 2 miles
Tuesday: CrossFit, accessory work
Wednesday: CrossFit, run 2 miles
Thursday: Mobility workout
Friday: CrossFit
Saturday: F45/HIIT + running
Sunday: walk 3 miles

The type and frequency of workouts that you do should be tailored to what you enjoy and can commit to, but if you’re looking for training specifics that will make pregnancy “easier”, I would recommend building a strong core and glutes leading up to your pregnancy. A strong core will help hold everything in a little tighter and keep you more comfortable as your pregnancy progresses. A strong posterior chain/glutes will help counterbalance your growing stomach, leading to less back pain and movement imbalances as your pregnancy progresses.

Third Trimester Workout Schedule

For the first trimester and into my second, I maintained the above workout schedule. Then due to COVID and pregnancy progression, I changed up my format. For my third trimester, my workout schedule has been as follows:
Monday: lower body strength (squat focused) + HIIT/metcon
Tuesday: upper body strength
Wednesday: lower body strength (deadlift focused) + HIIT/metcon
Thursday: light cardio + mobility work
Friday: long metcon/HIIT
Saturday: accessory strength (glute work with resistance bands) + run (~3 miles, sometimes walking is required)
Sunday: 3 mile walk with my husband.
I also make sure to walk daily (preferably outside), using 10,000 steps/day as a guideline (even though this is not based in science, I find it useful to follow).

Pregnancy Workouts

I linked examples of each type of workout above, but if you’d prefer not to click out, see below for examples of each day:
Monday:
Strength: 5×5 Bulgarian split squats (each leg)
Metcon:
400m run
30 kettlebell swings
30 kettlebell sumo deadlifts
400m run
30 dumbbell squats
30 dumbbell lunges
400m run
30 med ball slams
30 med ball cleans
400m run

Tuesday:
5 x 150 ft farmers carry (45# db in each hand)
5 x 6 bent over row (25# db in each hand)
5 x 8 chest press (25# db in each hand)
5 x 6 bicep curl (20# db in each hand)

Wednesday:
Strength: 5×5 single leg deadlifts each leg
Metcon: 3 rounds
400m run
30 med ball squat and toss (as close to wall balls as I can get from home)
30 single arm alt db snatch

Thursday:
.75 mile jog
3 rounds:
20 cossack squats
20 runners lunge to hurdler stretch (dynamic)
20 windmills
.75 mile jog

Friday:
400m run
50 alt db snatch
50 hang clean and jerk
400m run
50 single arm bent over row
50 squats
400m run
50 single arm push press
50 lunges
400m run
Followed by speed ladder drills + bird dogs 

Saturday: 5×10 single leg hip thrusts each leg, 5×5 sumo squats, 3 mile run

Sunday: 3 mile walk (bonus: make it a hike or pick a nearby park to explore!)

Exercise Movements I’m Avoiding During Pregnancy

Even though I’ve been active throughout my pregnancy, I have still been careful to stick with movements that feel good. While there are a lot of “pregnancy safe” exercise lists out there, what’s “safe” for you is truly individual and depends a lot on what you were doing prior to pregnancy. Any adjustments I’ve made are due to my own activity level, personal experience, and conversations with my Doctor. Here are the moves I removed during each trimester:

First Trimester:
– muscle ups
– handstand pushups
note that these are two of my favorite movements, but I cut them out without trying them, I figured the risk wasn’t worth the reward (and they sounded terrible due to morning sickness!)

Second Trimester:
– ab movements that involved crunching my core (ex: toes to bar, sit-ups. I still kept up with dynamic planks, etc)
– heavy barbell work (started to lighten the weights I was using)
– burpees + pushups (cut these out when my stomach started to get in the way)

Third Trimester:
– jumping movements (box jumps, squat thrusts, etc)
– planks and plank variations (I am now only doing bird dogs as a “core-specific” movement as I notice coning with anything else!)
– running (reduced distance, did not cut out)

These were all the result of listening to my body and watching for abdominal coning. If a movement doesn’t feel right, I stop performing it. If I notice my abs peaking in the middle, I also stop. Every pregnancy is individual, and listening to your body is the most important thing you can do.

So, there you have it! Who else has found that activity during pregnancy helps you feel better than inactivity?

Disclaimer: I know these aren’t options for everyone, some pregnancies are higher risk, doctors prescribe bedrest, etc, but given my low risk factors and per conversations with my doctor, this has worked very well for me. That said, while I hold multiple training certifications and am an experienced fitness instructor, I do not know the intricacies of your pregnancy and you should consult your Doctor about activity levels!

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3 Reasons I Love To Work For My Beer

One of my favorite things about this city is the overwhelmingly popular beer fitness scene and all of the balanced living enthusiasts that come with it. That’s why when I heard about Work For Your Beer – Charlotte’s hub for all things beer fitness – I knew I had to get involved.  There are few (if any) things that I love more than a nice adult beverage after a workout! So what exactly is Work For Your Beer?

Work For Your Beer is the place to go if you’re looking for beer fitness classes. This site serves as a guide for pub run clubs, brewery yoga classes, bootcamps that end with beer, and more (there are even dance classes — Twerk For Your Beer, anyone?). Outside of the super-helpful calendar that provides details for more than 100 beer fitness events/week, they also post interesting content. The blog shares beer releases and reviews, Charlotte-specific events, and topics that balanced living enthusiasts would relate to (read one of my personal favorites here). PS – if this sounds like your thing, sign up for the weekly brewsletter–you won’t be disappointed!

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Like this shirt? Enter code: christine15 at checkout on the Work For Your Beer site for a discount!

So, why am I so obsessed with being a Work For Your Beer brand ambassador? Find my top 3 reasons below:

  1. The workout variety. So many workouts, so little time (and money!). I love that the beer fitness scene allows you to vary your workouts, commitment-free, for a small price tag. Many of the pub runs are free (you just buy your own beer afterward), and classes are around $5 (which sometimes includes a beer!). So, you get to experience lots of different trainers and exercise styles for much cheaper than a membership or drop-in fee at most boutique studios! The variety of options is great for someone who likes all different kinds of fitness.
  2. The craft beers. Beer fitness is a great excuse to try different craft beers! In Charlotte, there’s no shortage of brewery options. Within walking distance of my apartment, I can go to Legion Brewing, Resident Culture, Catawba, Pilot, and more. It would be easy to fall into a rut of going to the breweries closest to me – but the fitness events offered at other breweries get me out there, trying new things! I’ve since figured out that my fave Charlotte beers are Birdsong Jalapeno Pale Ale and Wooden Robot Good Morning Vietnam.
  3. The community of people. Beer fitness events provide a great way to get out and be social on weeknights. I love being able to connect with people who I already know share two of my biggest loves! And meeting new people is so important to me, being new in town. To all my fellow beer-and-fitness-loving Queen City residents: message me to meet up at a class together!

I’d love to hear your favorite beers, breweries, and beer fitness events (Charlotte or not) in the comments!

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“The Wobble” Ultimate Leg Burner Workout

To me, one of the best feelings a workout can leave you with is that “I can’t walk” feeling. The one where you finish your workout and start walking, only to have your legs wobble like jello. The one where your mind realizes “if it’s this bad right after my workout, the next couple of days will be a struggle”. The afterburn is a great reminder of how hard I worked and it feels like a badge of honor.

This workout is guaranteed to give you that feeling if you choose the right weights and move through each set without a lot of rest.

What you need: 1 dumbbell (I used 35 lb) + 1 bench/box/elevated surface

Format: 10 reps of each move using your right leg, then 10 reps of each move using your left leg. Rest 1 minute. Repeat 2 more times.

Move #1: Elevated, weighted, single leg hip thrust

Lay on the ground perpendicular to a bench with the dumbbell resting on your hips. Put your right heel on top of the bench and lift left leg straight up in the air. Drive down through your right heel and push hips toward ceiling, driving your left leg straight up into the air. Lower back down to the ground. That’s one rep – repeat for a total of 10 reps on the same leg then switch right into move #2.

Move #2: Weighted Bulgarian split squat

Stand a foot or two away from the bench with your back to it. Rest your left foot on the bench and step your right foot out in front of you. Hold the dumbbell in front of your chest or on top of your hips. Lower your hips toward the floor so that your back knee comes close to the floor – almost like a lunge. Drive through the heel of your right foot to get back to the starting position. That’s one rep. Repeat for a total of 10 reps on the same leg then switch right into move #3.

Move #3: Single Leg Deadlift

Stand with feet hip distance apart, holding the dumbbell at your hips using both hands. Pick your left leg up off of the floor and lift it behind you as you lower the dumbbell to the floor in front of you. Return to standing, using only your right leg. That’s one rep. Repeat for a total of 10 reps then rest for 1 minute, before going back to move 1 on the opposite leg. *Be sure to keep your back flat during this movement – if you start to round out, lower your weight*

Give it a try and let me know your thoughts in the comments below!

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Sweaty Sunday Workout

Sundays call for sweating! And due to the endless rain in Syracuse, I took my workout to the gym in my apartment complex.

This 45-minute circuit mixes cardio with total-body strength moves.  Each move listed has a tutorial below to help guide you. Give it a try and leave me your thoughts in the comments!

Sweaty Sunday (1)

Renegade Rows with Pushup

Bicep Curls

Shoulder Press

Single Leg Deadlifts

Alternating Front Rack Lunges

Suitcase-hold Squats

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How To: Recover from a Weekend of Overindulging

If you’ve been here before, you know the core purpose of my fitness journey is to encourage balance and living your best life. And if you’re like most people I know, even once you’ve found that “balance”, it can fall out of whack from time to time.

For me, it happened this weekend. I was on my first-ever trip to Boston and I wanted the full experience (aka some craft beers and hot pretzels at Harpoon – seriously if you haven’t done this you need to). I don’t regret it, but I did know I wanted to get back to my veggie-filled lifestyle come Monday morning.

Summer is full of celebrations like this. Traveling, bridal showers, weddings, bachelor(ette) parties, graduation parties.. the list goes on. These weekend experiences are key to enjoying life (who wants to say no to a party?) but going overboard can set you up for feelings of guilt and demotivation. We’ve all been there. But the good news is, one weekend of binge eating (and drinking) doesn’t have to be a complete setback. Read on for my tips to start the next day fresh, followed by little tricks to keep yourself balanced on those weekends where you’re afraid you’ll spiral out of control.

How To- Recover from a Weekend of Overindulging

  1. Stop beating yourself up. That’s not helping. You can’t set the clock back 24 hours and knock that piece of cake out of your hands, so stop thinking about it. Also, one or two days of overeating won’t ruin your life. What matters is what you do now to set yourself up for success moving forward.
  2. Break a sweat (or two). Push yourself a little harder than you usually do in your next workout. Picture all those extra calories fueling you through one more mile or helping you hit that new lifting PR. If you usually run, add some strength or interval training to your workout in addition to that run, or vice versa. You’ll get your metabolism and motivation fired up!
  3. Hit 10,000 steps. In general, moving more than usual will help you get back on track. It doesn’t have to be high intensity. Bonus if you get outside and go for a walk – the fresh air will help you feel better.
  4. Fuel up on fresh fruits and veggies. Take a break from the processed foods that are probably sitting like a rock in your stomach. Replacing those with only nutritious foods for an entire day will help you get your glow back and increase your energy!
  5. Fill up on clear fluids. Drink water and tea to help get things moving in your system. This helps even more if drinking played a part in your binge.

And as for preventing those feelings of guilt down the road, try these tips on your next weekend of expected debauchery:

  1. Set small limits for yourself. If you love dessert, don’t go for the apps. If dip is your thang, stay away from the dessert. Make a rule that your plate has to be half full of veggies and you have to eat them before moving on to anything else. Little things like this will allow you to indulge and enjoy without feeling like you’re back at square 1.
  2. Still break a sweat. No matter what you have going on that day or where you’re traveling to, set aside 20 minutes to sweat. You’ll thank yourself later. Also, if you’re traveling, it’s fun to check out a workout class that isn’t offered where you live.
  3. Limit your calorie-laden booze. Craft beer and specialty cocktails make a great first drink, but once you’re buzzed a vodka soda or light beer will do the trick.
  4. BYOB. That second “B” being “breakfast”, if you’re traveling. Packing your own breakfast (preportioned bags of oatmeal, bananas, protein bars, etc.) can cut calories (and costs) when traveling.

How do you reset after a marathon weekend? What keeps you on track while celebrating?

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April Goals Update + May Goals

In April, I set some pretty light/attainable goals:

  1. Go Streaking: run outside every day in April (1 mile minimum)
  2. Grow my @healthydoseoflife Instagram to 550 followers.
  3. Self Care Sundays: Reading, running for enjoyment, Epsom salt baths, foam rolling, yoga, relaxing with a cup of herbal tea are all examples

So, how did they turn out? Streaking and Self Care Sundays were easy. Were there days I didn’t feel like running? Sure, but one mile is a small enough distance that no matter how sore I was or how hard it was raining, I knew I could do it. I loved it, but I’ll be incorporating rest days again in May. I like to be able to listen to my legs and take breaks when necessary (which would’ve been nice the day before and after my half).

As for growing my Instagram: I didn’t put as much work into this as I should’ve. I grew my account, but not by as much as I wanted to. Ultimately, the purposes of my @healthydoseoflife Instagram are to inspire people on their health journey, get people to check out the blog, and connect with other health/fitness enthusiasts. I need to prioritize the “connecting with others” aspect moving forward to achieve my goals!

April Goals (1)

For May, I’ve set a few more goals and am hoping to challenge myself with a few of them:

  1. Do 3 hours of yoga per week. I feel so great when I do yoga, but I’m quick to cut it out when my schedule gets packed. 3 hours/week feels very attainable to reap the benefits without making it a “chore”. I’d love to do more classes, but to keep my wedding budget on track I’ll be youtubing from home. I love Sarah Beth Yoga and Yoga With Adrienne – let me know if there are others I should check out!
  2. Do ab/core work every day. I usually rely on crossfit and lifting to target my core, butI’m going to spend some time outside of class working on bodyweight movements.
  3. Read 1 book for purpose rather than pleasure. I loved how this goal turned out in March, so I’m excited to revisit it! I’ll probably read “Start Where You Are” but would love to see your recommendations in the comments.
  4. Follow 3 health/fitness publications. I don’t read a lot of news or articles, but I’d like to change that. Starting with a subject I’m passionate about should help this become a habit down the road.

What goals are you chasing this month?