Blog Archives

Highlights from the #Elf4Health Challenge

12/23/2013

If you follow me on Instagram, you might have noticed me using the hashtag #Elf4Health these last few weeks. If you were wondering why, Elle at NutritionElla and Lindsay at The Lean Green Bean organized an amazing challenge group of about 1000 "elves" looking to improve their lives this holidays season. There were a total of 28 challenges, most of which I participated in, but I put together these highlights of my favorite challenges - ones that you can try out all year round!

Also, I'd like to take the time to give a shout out to my personal elves these last four weeks - they were full of tips and great ideas! Check out their blogs:

Erin @ Serendipity and the Sailor
Tara @ Sugar Sweat and Sparks

Highlights from the #Elf4Health Challenge

Unsubscribe from emails

Do you find that you spend a lot of time just deleting emails from your inbox? Sometimes without even reading them? Use unroll.me to unsubscribe from SO MANY emails! When I entered my email address, I was able to unsubscribe from 63 newsletters/store emails with the click of a button!

Track your water intake

Aim for half your body weight (in oz). If you weigh 150 pounds, try to drink 75 oz of water.Make it through two 32 oz water bottles and you're almost there! OR mark your water bottle like this to set yourself little goals throughout the day.

Physcial challenges make you realize what you're capable of

There were a few physical challenges we participates in, and each one helped me push myself beyond what I thought I was capable of.

1) 100 Burpee challenge. Do 100 burpees throughout the day. Modify as needed, just check out this video for ways to do this.

Here are a few ideas for tackling this challenge:

If you're a burpee veteran, try doing them consecutively!
Break into sets of 33 and do a set before each meal.
Do them 10 at a time throughout the day - maybe every hour!
Do 50 when you wake up and 50 before you go to bed.
Get up and do burpees during every commercial break.

2) Run a mile as fast as you can. This one is pretty self-explanatory. You can walk it if you need to, or maybe split the mile up into walk/jog intervals. Either way, no matter your fitness level, everyone can push themselves JUST A LITTLE HARDER for just one mile!

3) Hold a wall sit as long as you can. If you're a wall-sit pro, make it more challenging by holding a weight.

Eat the rainbow

When you eat foods that are a variety of colors, you're guaranteed to get a variety of nutrients, minerals and vitamins in your diet! Here are some ideas:

Make a frittata for breakfast and pack it with veggies.
Have a jumbo salad for lunch topped with lots of lean protein and extra veggies.

Color Inspiration

Red: strawberries, tomatoes, red peppers
Orange: sweet potatoes, carrots, butternut squash
Yellow: spaghetti squash, summer squash
Green: spinach, green beans, kale
Blue: blueberries
Violet: eggplant, purple potatoes

Clean out your fridge and pantry

Take some time to deep clean your fridge. Pull everything out, clean the shelves and drawers, throw away expired items and then put everything back, with healthy snacks at eye level!

Then move on to your pantry. Throw away expired items, organize the shelves and consider donating some food to a local food pantry as a bonus challenge!

Here are a few articles with more info:

Closet Cleanup

Take some time to go through your closet. Clean up the clutter by removing what you don't wear - consider donating these! Not sure what to give away? Put all of the hangers in your closet on the rod backwards. Once you wear and wash an article of clothing, return it to the closet with the hanger facing the right way. In a few months, you can easily see what you wear and what you don't!

Meal Planning

It's not secret that meal planning helps you get through the week, while sticking to your nutrition plan. Take time on the weekends to prep and plan you meals to set yourself up for a great week!

Set a new fitness goal

This one might be my favorite! If you know me well (or read my blog enough), you know I'm a huge fan of goal-setting when it comes to improving your health and fitness. I haven't set my 2014 goals just yet, but I'm certainly thinking about it!

Some ideas:

Run a particular race
Try a new sport
Get faster
Add one more day of exercise to your weekly routine
Walk 10,000 steps each day
Get up every hour and move around

How can you challenge yourself in the upcoming new year?

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DiscIts review and a GIVEAWAY!

12/19/2013

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What are DiscIts? It's okay, I didn't know what they were either, but a few weeks ago, I received two free pairs of DiscIts to try out. I'll admit, they sat on my kitchen table for a while because I had to find the time to "install" these no-tie laces into my running shoes. It took a snowed-in Saturday evening and a little reminder from Tom (a DiscIts employee) for me to finally figure it out.

The next few days, I took my running shoes, now sporting DiscIts, to the test - and they were great! While I only got to test these on the treadmill, I look forward to taking these out in the rain and snow, which is always when my running sneakers tend to come untied!

Who would benefit from DiscIts?

runners (no more retying your shoes)
triathlete (speed up those transition times)
gym rat (easy on and off, great spin or yoga classes getting in & out of shoes)
youth athletes (great for soccer)
kids in school/camp on their everyday shoes

Pros

Obviously, no more stopping your activity to tie your shoes!
Low profile compared to other no-tie laces
No dangling or fraying of laces
Can be worn in casual mode for a "relaxed" fit
Comes in many colors to match all of your favorite sneakers!

Cons

You need to watch a video to learn how to install them, making installation take about ten minutes (but once you learn how to do it, future installations should be quicker - even the second shoe was quicker than the first)
Although they claim to be transferable from one pair of sneakers to another, I haven't done this, and it seems complicated.

The people at Discits want YOU to try out their no-tie laces, so they're giving away a pair to three lucky readers! There are many ways to enter, and you can enter once/day from now until Monday. Use the widget below or follow this link!

a Rafflecopter giveaway

Why do you want to try DiscIts?

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Elf4Health Blog Swap - Fit 'n' Cookies shares her expertise on scheduling workouts

12/18/2013

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Hi everyone! I am so excited to be here today blogging for Jillian! I am Heather, and I blog at Fit ‘n’ Cookies. My blog covers many topics, including lots of workouts, tidbits from my life, and all my crazy baking adventures.

As part of #Elf4Health, our challenge today was to share our expertise. What better way than to swap blogs with someone and share something we are passionate for. Today, I want to help you create a weekly workout schedule. This is something I am really good at as I do it every Sunday. If I don’t have a schedule with workouts figured out for me, I won’t get them done. You may relate; you are all ready, in your gym clothes, but have nothing to do. So you spent the next half hour finding a workout you want to do, and then you’ve wasted too much time to get in a great workout. Now you won’t have that excuse! Are you ready?

Elf4Health Blog Swap - Fit 'n' Cookies shares her expertise on scheduling workouts

1. Get yourself a calendar for the week. Whether you use your planner, a calendar in the kitchen, or a blank schedule for the week. I usually print one out on Word that has the days listed, and a place for the workouts.

2. Gather your schedule and fill in any important times. Write down a day when you can’t work out because you have another commitment or maybe you work too long that day. We all have those days, so plan them out. I typically write down when I will work out, whether morning or night, before school or after school, etc.

3. Schedule your rest day. Everyone is different, and some require one rest day, or some require a few. The best thing for me to do is to physically schedule one in. I have a hard time taking days off from working out (I like it too much!) but if I schedule one in, I have no problem taking it off. My rest day is almost always Sunday. I enjoy making it a relaxing day!

4. Gather workout inspiration. I have a lot of saved workouts on my computer from various blogs, but feel free to use whatever! Maybe you want to come up with your own, maybe you are using some from a magazine, or maybe you are browsing Pinterest. However you have them saved, grab some. I have a lot of workout options here for you to get some ideas or new workouts!

I have a binder full of workouts broken down by area - upper body, lower body, cardio, circuits, and a place for all my schedules I need some ideas of what I’ve done in the past!

5. Now it’s time to schedule. Write in when you want to strength train, run, attend a gym class, do some cardio. My schedule usually has 3 lifting days (sometimes with cardio, too) , 2 days of cardio with core, and one longer running day. Schedule your lifting days on non-consecutive days. I usually have an upper body on Monday, Full Body on Wednesday, and Leg Day on Friday. Tuesday and Thursday I do the Elliptical, various bodyweight cardio circuits, OnDemand programs, or run. I also try to plan out a core workout for after. There may be a few short cardio workouts I throw into the mix on my lifting days, just depends on my mood.

6. Find a workout to match your schedule. Now that you have a brief layout of what you want to do, and you have your workouts in hand, match them up! Find new ones you are excited for, find ones you haven’t done, find some you have that are all-time favorites!

7. Do what works for you. Maybe you don’t like to do cardio and lifting on the same day; no big deal! Maybe you don’t want to lift 3 days a week; no big deal! Make it work for you and keep true to yourself!

I hope you all found something new to help you work out during the week! I promise it might seem like a lot, but it really doesn’t take much time, and saves you plenty during the week. I stick to my workouts a lot easier when I know it’s a lifting day, and I can’t just move it to the next day without mixing up the entire week. Now that you know how to schedule your workouts for the week, head over to my blog where Jillian shares her tips of sticking to a workout when things come up during the week!

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Friends of FitYaf - Julie keeps up with her health and fitness while traveling on the job

12/16/2013

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Friends of FitYaf - Julie keeps up with her health and fitness while traveling on the job

I met Julie when she took my classes at the University of Pennsylvania's gym. She was a rock star participant, and now she's living her life in the windy city, or at least that's where she calls home. Her job often keeps her away from home, but she manages to keep up with her health and fitness by planning ahead and setting herself up to make smart choices. Thank you Julie for sharing these tips with us!

As we all know, being healthy while traveling is no easy task! Initially when I started traveling four days a week, I completely abandoned my healthy lifestyle. I went from cooking all my own healthy meals and frequenting Jillian’s classes to eating out every meal (we’re talking bread, appetizer, entrée and dessert here). I even considered the occasional treadmill walk/run a strenuous work out. Oh, and then there is the airport twice a week – I’d describe my old airport snacking as a tapas approach – hey, why not sample everything…

Add a strenuous work schedule to the mix, and I quickly realized I needed to get back on track with eating and exercise. While there is certainly no magic answer to how I got back on track, planning ahead and accepting it isn’t going to be perfect were great places to start.

Plan for the airport

Bring a few healthy snacks. Granola bars, single servings of nuts, fruits that aren’t easily destroyed in an overstuffed purse (e.g. apples) are always a good choice. This keeps me from hitting the snack shops when the plane is delayed.
Grab a water bottle right away - this will keep you hydrated and ward off snacking. This may seem silly, but I make a point to grab one at the Starbucks instead of the airport convenience store. 6am flight = no self-restraint when it comes to junk food. Going where I have a healthy routine outside of the airport helps. If I want something more at Starbucks, I’ll grab the fruit cup or oatmeal – not a candy bar or snack mix. In general, identify where you’re likely to misstep and try to avoid the situation.
Plan for airport meals. Something about being stuck in an airport really makes me want cheap chinese, soft pretzels and McFlurries. Do a quick search before you travel for what’s available in your airport and decide before hand that is where you will eat. I travel in and out of Chicago O’Hare each week. I know exactly where I will get breakfast (egg white omelet) or lunch/dinner (awesome salad with guacamole or sushi).

Eating out

Once again, plan ahead. If I know I’m going to a certain restaurant I’ll look up the menu before. This way I can make my healthy decision when I’m not hungry and independent of my colleagues’ sometimes less than healthy selections. Sure following through with the plan is sometimes hard but I’m still one step ahead and less likely to make that spontaneous appetizer order.
Ordering tips:

Meat or chicken: Hold the sauce or sauce on the side
Seafood: Once again, sauce on the side, or ask for a certain preparation (e.g. grilled, seared, or baked)
Sides: replace mashed potatoes, rice etc. with extra veggies.
Mexican (Yum!): It is actually really easy and my go to. My favorite is chicken fajita, hold the tortillas, sour cream, and cheese. Add extra veggies, salsa and guacamole. (Works at Chipotle too…)
Italian: I love pasta too but opt for the steak, chicken or fish. Go easy on that bread.
Ahi tuna. Honestly, I’m not a huge tuna fan but one of my colleagues swears by it while eating out traveling. Find it as an appetizer, salad, or entrée at many restaurants

Working out on the road

Recognize what is reasonable and commit. I work really long hours some days so telling myself I’ll do over an hour in the gym makes it easy for me to opt out completely. However, if I commit to doing 25-30 minutes (usually either a T25 session or quick treadmill run), I’m less likely to stray from the plan.
Hotel gym not ideal? Investigate all workout options. Personally, I do much better in a group exercise setting. On my last client, a few colleagues and I found a boot camp right across from the hotel. A lot of gyms have reasonable drop in rates for classes. I’ve also found many hotels have suggested running routes – just ask at the front desk.

Coming home

Don’t let bad travel habits become bad everyday habits. For example, as I mentioned, my travel workouts can be short. I really have to force myself not to let that continue on the weekend when I have access to my home gym and more time.
Keep a few healthy items in the kitchen to tide you to the next grocery trip. I used to eat anything and everything after getting home late Thursday nights (chocolate chips, crackers, ice cream…). I now make sure there is a healthy meal waiting. When I cook, I try and make an extra serving or two to freeze. Sunday before I leave, I always make sure there are a few apples in the fridge or the ingredients for a healthy smoothie.
Finally, accept you won’t be perfect while traveling! Especially, if you’re on vacation. Local specialty where you are not exactly healthy? Give into that dunkin’ donut at the airport? No problem, just don’t let it be the thing that derails the rest of your trip.

How do you keep up with your health and fitness while traveling?

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Death by Burpees and a partnership with FitMAPPED

12/13/2013

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Last weekend, I only had a little bit of time before I had to get ready for a wedding. I was debating on weather or not to squeeze in a workout, when my husband suggested we do the CrossFit "Death by Burpees" workout.

Death by burpees? Sounds awful. Also, it sounded like exactly what I wanted to do!

Death by burpees

With a continuously running clock:

1st minute - 1 burpee
2nd minute - 2 burpees
3rd minute - 3 burpees

Continue as long as you are able!

Don't be deceived by the first few (easier) minutes - as the minutes go by, you have more burpees to do and less recovery time. I was able to get through the 11th minute with a few seconds to spare. I probably could have kept going at least one more minute, but it was time to start getting ready (and I was spent)! Take the FitYaf challenge - start with pushup burpees and when you can't continue with them, switch to regular burpees!

My partnership with FitMapped

I'm also SUPER excited to announce my new partnership with FitMAPPED. FiTMAPPED is a comprehensive, fully searchable directory of fitness studios and gyms in NYC and Los Angeles, and it's coming to Philly! I'm so excited to be involved with such a great community - check out my first blog post!

Be sure to follow FitMAPPED if you live in NYC, LA, Boston, Chicago or Philly (and check back as we add new cities):

Also, don't forget you can enter to win my Shakeology Shake-Up package once/day!

How many round of burpees could you do?

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Shakeology Shake-up Giveaway

12/11/2013

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In the spirit of the holiday season, I'm feeling a little generous, so I'm hosting a giveaway for Shakeology lovers, or people just curious about Shakeology. The PRIZE is a Shakeology shaker cup and three Shakeology samples (chocolate, vanilla and tropical strawberry). How do you enter? You can tweet about the giveaway, follow me on Facebook, share my page on Facebook or follow me on Twitter, all using the links below! OR you can follow my Rafflecopter link here. Be sure to tweet and share daily for more entries! The giveaway closes December 18th at midnight EST, and I'll announce the winner on the 19th! I can't wait to share Shakeology with one lucky winner!

a Rafflecopter giveaway

Comment below why you would like to win the Shakeology Shake-Up package!

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Everything you need to know about P90x 3

12/10/2013

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All good things come in threes, but be warned: P90X3 is far from a trilogy. No, P90X3 is NOT the kid sister workout. It’s the workout that took notes from it’s siblings, then condensed, and accelerated to become the most dynamic and fastest workout yet.

The ultimate excuse buster
Time is the biggest excuse. P90X3 solves that. Every workout is 30 minutes and the clock starts the minute you push play. Before you can say “drop and give me 10,” it’s over and you are one workout closer to the six-pack of your dreams.

Everything you need to know about P90x 3

Muscle acceleration explained
Many P90X fans were hooked on the science of muscle confusion – which introduced variety to the workouts and prevented plateauing. P90X3 takes a hint from that success and from studies showing the most dramatic body transformations happen within the first 30 minutes of exercise. Enter muscle acceleration, a Tony Horton-approved highly-structured schedule with an incredibly high level of intensity and an unprecedented variety of moves. The gurus behind P90X3 combined exercises and added some twists to maximize your time and keep every muscle challenged for a full 30 minutes.

Say goodbye to boredom
Along with the constant entertainment, P90X3 has the most workouts of any Beachbody program. With 16 workouts in the base kit, they switch it up before you have a chance to consider boredom. From cardio to strength to pilates to MMX, there is something for everyone.

The ideal P90X3-er
It may seem lofty to proclaim, but P90X3 is indeed a workout for everyone. Everyone searching for tighter abs and leaner muscles, that is. But fitness novices and experts need not be afraid by P90X3’s come-one-come-all invitation. You don’t have to have any previous P90X experience in order to get killer results. For the beginner, the variety of workouts in P90X3 is the perfect place to discover their fitness style. If the move can be modified there is a cast member showing you how. But don’t expect to be an expert on day one. (Yes, fitness veterans will still be challenged.)

It doesn’t stop there
And of course there are some bells and whistles too good to ignore. First off, the FitYaf exclusive: If P90X3 is purchased any time from December 10th – 31st (including Challenge Packs), you will receive an exclusive P90X3 baseball cap.

And last but not least, we have the app: Yes, now for the first time the P90X app is available on Android and iOS. The app includes P90X guided workouts, tools to track your reps, weights and progress. Launching soon, is the P90X3 addition – which brings you workout specific tracking modules, scheduling options and the motivation you need to power through the 90 days. P90X3 scheduling and tracking will be available on the app for Android on 12/10 and is coming soon for iPhone. Check out the app and get ready to bring it!

The P90X3 Facts:

All workouts are 30 minutes long
The warm-up is 2 minutes and then constant work for the remaining 28 minutes
There is a separate warm-up disk called Cold Start if you need a longer warm-up due to environment, time of day, etc
P90X3 is a separate program from P90X and P90X2, not a harder version
Anyone can start on P90X3, even beginners
The nutrition plan goes back to SIMPLE nutrition basics of Power 90 and healthy eating
There are 16 workouts in the P90X3 base System including a new Pilates based workout.
If you've done P90X or P90X2, you'll see similar moves and all new stuff too
P90X3 will also include an all new Isometrics workout, a new Strength/Balance/Flexibility workout with Static Holds and CVX: Cardiovascular Extreme - a Cardio workout with weights

Additional workouts include MMX, a Mixed Martial Arts Extreme that expands the Kenpo workout, Agility X- an all new agility programming, and yes, Yoga is still part of the program, but it's only 30 mins!!!
There are 4 schedules in P90X3 - classic, lean, doubles, and bulk
39 out of 40 people in the Test group lost 10% of their body fat!!!!! (Whoa! How awesome is that?!)
Equipment needed will include weights or bands (a pull-up bars is great like in P90X, but optional)
Every move in X3 has a beginner/modified, in between move, and challenging/hard
This program is based on science that suggests the first 30 minutes is the most effective part of any exercise routine, so we accelerate the workouts to create the most effective 30 minute routine
Most of the Abs moves are athletic in nature - some are standing up and many are front facing instead of being on your back

P90X3 Base Kit

Click to order Base Kit - $119.85 + S&H

FREE SHIPPING FOR A LIMITED TIME!

16 unique and brand new workouts on 8 DVDs
Plus, 5 Free Gifts
Fitness Guide
Nutrition Guide
90 Day Workout Calendar

How to Accelerate Intro DVD
24/7 Online Support
Network Exclusive P90X One on One: On One Leg DVD
Network Exclusive Premium P90X3 Hat ($24.95 value) - December Only!

P90X3 Challenge Pack

Click to order Challenge Pack - $180 (free shipping)

DISCOUNT EXTENDED THROUGH JANUARY!! - Discount REACTIVATED for May 2014

Price will go up to $205 in February 2014

P90X3 Base Kit
30-Day Supply of Shakeology HD
30-Day VIP Team Beachbody Club Membership

P90X3 Deluxe Kit

Click to order Deluxe Kit - $239.70 + S&H

FREE SHIPPING FOR A LIMITED TIME!

Includes everything in the Base Kit PLUS:

3 Elite Extreme workouts on 1 DVD
Includes free Elite Block Calendar
1-Month E&E Tub
3 B-Lines Resistance Bands

P90X3 Ultimate Kit

Click to order the Ultimate Kit - $329.55 + S&H

FREE SHIPPING FOR A LIMITED TIME!

Includes everything in the Base & Deluxe Kits PLUS:

1-Month R&R Tub
Gym-Quality P90X® Chin-Up Bar
P90X® Chin-Up Max
Premium Beachbody Jump Mat

What are you looking forward to most about P90X3?

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15 Holiday Stress Relievers

12/9/2013

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It's the most wonderful time of the year, right? The problem is that the holidays can also be the most stressful time of the year. The good news is, there are many ways you can beat the stress! Check out these 15 holiday stress relievers from Beachbody.com. Pick one or two (or try your own) - I KNOW they'll work! Once you start to relieve the stress, the holiday season will become more enjoyable.

Smile. When you smile, feel-good chemicals are released into the bloodstream, taking the place of stressful chemicals. So smile and watch the world smile back at you.

Take a deep breath. The act of deep breathing allows your mind to focus on the present moment and stop the worry train. Take a deep inhalation through your nose, allowing your lungs to fill up completely, and as you exhale through your nose, allow your lungs to empty entirely.

Call a friend. Research suggests that people who have close ties with friends and family are all around happier, healthier people.

Make to-do lists. Knowing what needs to be done can help you navigate what you need to do for the day, and it allows you to focus on the tasks at hand and not on remembering all of them. As you finish them, check them off. At the end of the day, you'll see how much you have really accomplished. Making this list the night before can even lead to a less stressful morning.

Focus on the positive. Some researchers believe that your thoughts can affect your physical body. Anxious, sad, and angry thoughts can make your entire body feel more stressed because they cause the brain to release the stress hormones, while pleasant, peaceful thoughts can make the body feel less stressed because they can cause the brain to release the pleasure hormones dopamine, endorphins, and serotonin.

Laugh. Laughing gets endorphins and dopamine coursing through the bloodstream. These feel-good chemicals will help you feel happy and relaxed. So cue up a funny movie or play with kids - they're always good for a laugh!

Get a good night's sleep. Staying up too late can cause one to wake tired and depleted, and even everyday tasks will take more time and energy.

thealphaparent.com

Go for a walk. When it's too much, step away from it and get some fresh air into your lungs. Even a short, five-minute walk can help give you a fresh perspective and relieve stress.

Plan something fun for the future. When you're under a lot of pressure, this can give you a light at the end of the tunnel to look forward to. Just don't make planning this stressful too.

aapp.org

Get sweaty. Exercise relieves stress. Research even says that if you have a hard workout right before bed, you'll get longer, more restorative sleep.

Be affectionate. People who kiss, touch, and hug produce less stress hormone and more feel-good chemicals than those who do not. When we are touched, our pre-frontal lobe gets a signal that we have another "carrying the load." Our body then gets the "OK" to relax.

Drink less caffeine. I know that's just mean, right? But it's true. If the body is all jacked up on caffeine, it has more energy but is also in a very reactive state, which can lead to mega stress.

Create a mantra. Negative self-talk can be a self-fulfilling prophecy. Create a positive mantra instead such as: "I live in a loving, peaceful world" or "It feels like a lot, but I can handle it. I've done it before and I can do it again."

Stretch. When you are faced with a stressful situation, your body tenses up immediately and quite often does not relax unless you consciously make an effort to relax it. Stretching is a great way to relax those tense muscles. Stretch several times a day. Your body will thank you.

Have a dance party. Pump up the volume and break out any move that feels good. You might feel silly, but the combination of exercise and feel-good music will put you in a better frame of mind.

workitfit.com

What's your favorite stress reliever?

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Fitness Friday Elf4Health Buddy Workout

12/6/2013

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If you've been following me on Instagram, you may have noticed a new hashtag I'm using - #elf4health. This hashtag is part of a four week challenge that is running from the Monday Nov 25- Sunday Dec 22, 2013. There are daily tasks, daily winners, prizes, weekly newsletters, and a Facebook group for support - pretty awesome, right? The challenge is split up into 2 week sessions, so if you haven't joined yet, it's not too late to join for the second half! Yesterday's challenge was to workout with a buddy, which isn't much of a challenge for me, since I teach group fitness classes. I'm ALWAYS working out with buddies! Some of the elves who couldn't find a workout buddy participated in a virtual buddy workout, where they were all doing the same workout at home. The workout looked awesome, I can't wait to try, and now you can too! Check it out below!

Check out my awesome workout buddies from last night!

Grab a buddy and start counting! See how many rounds you can do!

Elf4Health Buddy Workout

10 pushups

30 mountain climbers

20 burpees

40 jump squats

50 second plank

How many rounds did you do? How long did it take?

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Chew on this - what motivates you to work harder while working out?

12/4/2013

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Chew on this - what motivates you to work harder?

Take care of your body. It's the only place you have to live.

What if it were that simple - that was all you needed to hear to do all the healthy things we're supposed to do to live happy and healthy lives? But it's not that simple, right? For some of us, that statement might be enough, but we're all different! We have different personalities, professions, interests, wear different clothes, even like different flavors of ice cream. I've recently brought up the topics of "What do you look for in a group fitness instructor and class?" and "Where do you prefer to get your sweat on?" and it became clear to me that there really isn't a recipe for the perfect workout - we're all different. I truly believe that you have to find the workout and schedule that works for you and your lifestyle. We also all have different reasons for wanting to keep up with our fitness and different ways that we prefer to be motivated, which brings me to a recent issue that came up where I teach group fitness classes.

It was the week of Thanksgiving, and since I teach at a university, group fitness classes were canceled Wednesday evening through Sunday for the holiday. Tuesday night was my last class before the break, and I was teaching Les Mills Bodypump. I decided to motivate everyone by picking something you might find at your Thanksgiving meal before each track. We did the squat track for turkey, the chest track for stuffing, etc. By the end of the class, I ran out of food and asked the class for some suggestions. One participant suggested we do the ab/core track for "football" and all of the sitting around we'll be doing over the holiday weekend. I thought it was a great way to get everyone focused on the workout and kick off the holiday weekend. I ended the week on Friday, with a post-Thanksgiving workout asking YAFFIES to design their workout for the day based on what they ate the day before.

The following week it was brought to my attention that another instructor at the gym has a similar idea and led a class dedicated to working off your Thanksgiving meal ahead of time. I wasn't at this particular class, but a participant shared some concerns about the overall tone of the class, expressing that it reinforced negative associations between eating and guilt, suggesting that exercise is chiefly a means of alleviating this guilt. The participant found these messages particularly concerning because one of the primary populations in our group exercise classes are female undergraduates, who are disproportionately at risk for eating disorders and disordered eating and exercise habits. In addition, it was expressed that for all class participants, an emphasis on guilt and self-punishment shifts the emphasis away from potentially more positive themes of stress relief, self-empowerment and building strength and endurance.

While I do believe there was a difference between the way I approached my Bodypump class and the way this particular instructor approached the class, the fact remains that not everyone is motivated to push themselves harder when associating exercise with food and guilt. There are so many different reasons and motivations that result in someone stepping foot in a gym. I recently asked my readers to finish this sentence: "I run because _________". No two answers were the same. Because I teach at a university, I agree that as instructors we should be aware of specific concerns of the student population. But that doesn't take away from the fact that many people are exercising right along side a nutrition plan to lose weight and/or stay in shape.

But, this raises this issue - what DOES motivate someone to push harder while working out? And is there a "right" way to motivate yourself or someone else? For some, it indeed might be food-related, guilt-associated or not. For others, it might be fear of embarrassment in front of peers. For another group it could be fitting into a pair of pants that haven't fit in a while. Are these ALL "unhealthy" ways to motivate yourself? Certainly the reaction to this type of motivation isn't all bad (as seen by the tweet at the right). Would it be great if we could all be motivated by stress relief, self-empowerment and building strength and endurance, and perhaps the notion of taking care of our bodies? Ideally, YES! Realistically, this is probably not the case, especially in this student population.

This is fun! >>>> Thanksgiving Fitness Friday Workout - http://t.co/aLLk8XFlFL http://t.co/Vn5Gsu6efz
— Tiffany Henness (@RunningHutch) November 29, 2013

So how do we find the balance? Is it "wrong" to be motivated to work harder if we know we're going to have a big meal? How do we as instructors motivate in an emotionally healthy, but effective way? What if the way one participant is motivated is different from another?