Wednesday, July 14, 2021

True Story! You Will Feel Happy After You Workout!

True story! You will feel this happy after you work out (Refer to picture). If you missed my article a couple of days ago, now is your chance to learn more about how your body reacts to exercise. 

  • Scientifically, studies show that even after just 30 minutes of exercise your body will release endorphins. When your body releases endorphins a.k.a. tiny hope molecules you will experience feelings of happiness. 

  • Physically, when you start exercising your body produces antibodies and white blood cells which will boost your immune system. 

  • Socially, you will likely connect with other like-minded gym g0-ers that I lovingly refer to as the #fitfam. Sooner rather than later, and after some trial and error, you will find the right exercise that works for you. You'll pinpoint the perfect time during your day to get your workout in. 

  • Ultimately, you'll connect with an instructor that just gets you, motivates and inspires you. When all of those dots connect, this task of starting exercise will no longer feel daunting and scary. It will truly become part of your DNA. Exercise will be intertwined into your lifestyle. 

When fitness gets intertwined into your DNA and becomes and altruistic part of your life, you will most certainly reap the benefits of exercise both physically and emotionally. The list is actually CRAZY long, but a few of my top favorites cited by the Mayo clinic are...

  • Regular exercise can help combat diseases, and can also work in alignment with a healthy diet and mindfulness activities to help prevent issues related to stroke, high blood pressure, diabetes, depression, anxiety and even some types of cancer.
      
  • Exercise hands down improves your mood and makes you happier.

  • Exercise gives you more energy! It delivers oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently. 

  • Exercise helps you sleep better! Physical activity (not too close to your bedtime) can help you fall asleep faster and get a better night sleep. 

  • Exercise helps keep your mind sharp and attentive! Exercise stimulates your body to help release proteins and other chemicals that improve the structure and function of your brain.
I know that reading articles of key benefits of anything is truly like the Charlie Brown teacher. The words on this page will truly resonate when you experience it for yourself. I encourage you to take that first step in figuring out what your fitness journey will look like. Plan out your first step and shortly thereafter you'll reap the benefits of you planning, efforts and hard work! 

Want to chat? 
You can also find me here: 

Monday, July 12, 2021

Monday Mornings Always Arrive

So this morning I followed my own advice. I put everything by the back door to prepare for my workout this morning. I was teaching class at 6AM which is my earliest class. I usually start at 6:30AM and let me tell you, that extra 30 minutes of shut eye REALLY DOES MATTER. For me to get out of the house unnoticed with three dogs and three kids, I need to carefully prepare every step including accounting for every floor creek at 0-dark-0-clock in the morning. I tiptoed downstairs with my contact lenses, toothbrush and ponytail holder in hand, and met all of my clothes, water bottle, wallet, phone, shoes and stereo wires by the back door. I got dressed, quietly opened the back door and slipped out. SUCCESS! 

I got in the car, turned on my very loud engine, backed out of the driveway and thought to myself, "I must be really tired because things looked very blurry". I blinked a few times, took a couple of sips of water to ensure my alertness and came to the conclusion that I FORGOT TO PUT MY CONTACTS IN and I couldn't see. Literally. I couldn't see. I put my car back into drive and shimmied back into the driveway. I had to re-open the door without disrupting the dogs and had to find my contacts. Luckily they were by the back door for me to easily access. 

By now you are probably wondering why I am telling you this and what my point is. My point is that even when you plan, plan that things won't go according to plan. If this past year taught us anything, it is to be flexible, nimble and accommodating to change. DO NOT LET THAT DISCOURAGE YOU! Today is your #magicmonday whether you can see it or not. Read that again. 

What? How powerful is that? Today may be your #magicmonday whether you can see it or not. Things may happen today: good, bad, ugly, big, small, inconsequential which require some additional processing to help you understand what the message truly means and where you should go next. You know the old adage, "When one door closes, another one opens", that is one I can stand behind. Here are a few helpful tips (related to fitness today) that may help inspire you. 

I walked into class this morning not knowing what to expect. So I came prepared with various class profiles in mind, various set lists and some strategies to engage new participants. I was not afraid to ask what their expectations were. Feedback is invaluable! So when you enter the gym, or a group fitness room...

  • Try your best to drop your preconceived notions, and open yourself up to the possibility that you may experience something (good or bad) that will help shape your future fitness adventures.
  • Be prepared! You may find there is a substitute teaching the class, or something unexpected happens. Be prepared to shift your focus on the workout you will be getting, the amazing benefits you will feel, and less on the change of your expectations.  
  • Communicate with the instructor and the people around you! You never know what you will learn, or the connections you will make by simply smiling, introducing yourself, or asking a question. I guarantee the other people in the room want to get to know you! 
  • Learn to shine wherever you are! Gym time is your time. Almost every other part of your day is accounted for in terms of responsibility and obligations. The ONLY thing that matters when you enter your workout is YOU and YOUR TIME. 
Want to chat? 
You can also find me here: 

Sunday, July 11, 2021

Working Out Post COVID....Now What?

Working out is hard enough. Sticking to a plan is even more difficult. We have all heard it before, "Do something for 21 days and it will become a habit". I am not 100% sure I buy into that theory. But what I do believe is if you can commit to at least starting somewhere, the second step will be easier than the first. Scientifically, studies show that even after just 30 minutes of exercise your body will release endorphins. When your body releases endorphins a.k.a. tiny hope molecules you will experience feelings of happiness. Physically, when you start exercising your body produces antibodies and white blood cells which will boost your immune system. Socially, you will likely connect with other like-minded gym g0-ers that I lovingly refer to as the #fitfam. Sooner rather than later, and after some trial and error, you will find the right exercise that works for you. You'll pinpoint the perfect time during your day to get your workout in. Ultimately, you'll connect with an instructor that just gets you, motivates and inspires you. When all of those dots connect, this task of starting exercise will no longer feel daunting and scary. It will truly become part of your DNA. Exercise will be intertwined into your lifestyle. 

I am a fitness instructor. Popular to contrary belief, exercise is a relatively new chapter in my life. We will call it Part 2. Before I started my own personal journey, I never worked out. (Read that again). I NEVER WORKED OUT. I joined gyms, paid for them and never went. I purchased gym clothes and gym bags that sat piled up and collected dust in my house. I bought VHS tapes, then DVDs and even bought equipment that eventually was left untouched. I felt bad about myself and hated the cyclical pattern of failure. I used to tell myself EVERY EXCUSE under the sun to avoid hitting the gym. When I did hit the gym, I would walk in. Walk around. Get on the bike or treadmill. Lift a few weights. Stare at everyone that looked so fit and then I would leave. I felt unaccomplished, unfulfilled, and felt like I was wasting my time. My intention for telling you the above is because I want you, the amazing person reading this article to know that I understand what you are experiencing. I am not a talking head. I have decades of falling off the wagon under my belt and subsequently, I have a decade of a rewarding, amazing, fulfilling, life-changing journey under my belt that has shaped me into the person I am today. 

Today not a day goes by where I don't do something active. I either teach a class, take a class as a participant or do something as simple as taking a walk or riding a bike. Exercise does not need to be extravagant. It does not need to be flashy. It can be as little or as much as you want it to be. Try reshaping the way you think about exercise. The whole world has changed post COVID and you have a life-changing opportunity to take the first step towards a more healthier you. 

If I can offer some advice to get you started, it would be these key emotional strategies Keep reading...

  • Be patient and forgiving towards yourself. YOU are your worst critic. Treat yourself with respect and sensitivity.
  • Set realistic expectations. I cringe when I hear people say "I wanted to lose 10 pounds in a month". WHY? Set expectations that are manageable and achievable. Set yourself up for success. 
  • Find what works for you. You will NOT love every exercise that you try. Test the waters and see what feels right for you, Allow yourself the opportunity to explore all of your options. I guarantee that when you find what works for you, you will KNOW IT.
Now onto tactical strategies
  • Prepare for Your Workout: Pack your gym back the night before. Have everything you need in one centralized location (preferably by the front door).
  • Share Your News: Find someone you can be accountable for. Announce to your BFF, or on social media that you are starting your workout routine. Whether it is the first time you are starting or the 100th time. Tell someone. Know you are making your self accountable.
  • Sign Up for a Class: Post COVID days have arrived, and a reservation is required at many facilities. This is GREAT news! In many cases you are required to go, or you will be penalized with a cancellation fee.
I will be the first person to tell you that if you truly aren't ready, the aforementioned emotional and tactical strategies just won't work. I encourage you to do the work required to identify your apprehensions, rid yourself of your self imposed boundaries and really figure out why you want to incorporate fitness into your life. Once you can identify your motivating factor, you will have something to lean on, fall back on and work towards. Fitness motivation can mean different things for
different people. Clear your head of the above by simply writing it down on a piece of paper. 

I encourage you to share your motivation with ME. Yes, you read that correctly. 

Reach out to me for support and I will CHEER YOU ON! I am rooting for you. 

You can also find me here: