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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…
Friends of FitYaf - Julie keeps up with her health and fitness while traveling on the job
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:
  1. Meat or chicken: Hold the sauce or sauce on the side
  2. Seafood: Once again, sauce on the side, or ask for a certain preparation (e.g. grilled, seared, or baked)
  3. Sides: replace mashed potatoes, rice etc. with extra veggies.
  4. 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…)
  5. Italian: I love pasta too but opt for the steak, chicken or fish.  Go easy on that bread.
  6. 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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Beachbody Promotions for August 2013

8/8/2013

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Beachbody Promotions for August 2013
Hey there Yaffies - BIG NEWS!  Beachbody has not only announced TWO great Challenge Pack deals for August, but they are also bringing back the Focus T25 Challenge Pack.  Check out these Beachbody Promotions for August 2013.
Beachbody Promotions for August 2013
We are on week 3 of our Focus T25 Challenge Group and we are ALREADY seeing results.  This workout is great for anyone who is short on time but looking for a challenging workout!  I have been told over & over - "this is EXACTLY what I was looking for"!

Focus T25 Challenge Pack



ORDER HERE


Beachbody Promotions for August 2013
These fast paced Focus T25 workouts are jam packed with dynamic, high-intensity moves designed for maximum efficiency and effectiveness.  Every minutes counts!  It's not easy, but it really works, so PUSH PLAY & FOCUS for 25 minutes!

In ALPHA, you'll build your foundation of total-body fitness.  Plus, there's always a modifier on screen, so absolutely anyone can do it.  The BETA workouts feature new dynamic moves that take your body and your fitness to a new level.  Every workout will focus on your core, so your abs get shredded too!

August Promotion:  The Challenge Pack is $180 (originally $205) and will be available through August 31st!  Remember - that's over $90 of savings if you were to buy these programs and products separately.  Get it done!


TurboFire Challenge Pack




ORDER HERE



Beachbody Promotions for August 2013
TurboFire is a crazy-intense and fun cardio program designed to awaken your inner athlete and help you get a leaner, sexier body—fast! This 90-day program is packed with kickboxing drills, aerobic exercises, and intense intervals perfectly choreographed to the hottest music, so you stay motivated to push hard and get awesome results.

With the TurboFire Challenge Pack, you will receive the TurboFire fitness program, one of five delicious Shakeology® flavors, and a FREE 30-day trial membership to the Team Beachbody Club, where you will find all the support you’ll need to complete the Challenge!

August Promotion:  For the month of August, the TurboFire Challenge Pack will be available for $160. That’s more than $70 off what these products would cost if you purchased them separately!


Body Beast Challenge Pack


ORDER HERE

Beachbody Promotions for August 2013
Body Beast is Beachbody’s pro-level weight lifting program that will get you a lean, strong, and hard body using Dynamic Set Training.  This muscle building program is designed to transform your body in just 90 days. Worldclass bodybuilder Sagi Kalev is with you every step of the way guiding you through 12 extreme workouts such as Super Sets, Giant Sets, Progressive Sets, and Combo Sets.


August Promotion:  For the entire month of August, the Body Beast Challenge Pack will be available for $160.  That’s over $80 of savings if you were to buy this program and products separately! 


Beachbody Fuel Shot

ORDER HERE
Beachbody Promotions for August 2013
Kick-start your energy and recovery.  Have this energy drink before, during, or after a workout to help maximize performance.

Get a near-instant surge of power.  Blow past fatigue with a few sips of performance-enhancing calories.  This dextrose- and maltodextrin-based energy drink is designed to drive nutrients into muscle fiber for greater strength during workouts and helps replenish the glycogen and electrolytes lost after workouts.  Use daily for greatest acceleration in muscle endurance, size, and strength.

August Promotion: From 11:59 PM PST on August 14th until August 31st, you can add fuel to the fire with the "buy one ($49.95), get one free Beachbody Fuel Shot" offer.

Click ORDER HERE above for each product or e-mail me with any questions.
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Fitness variety: why it's important & how to vary your workouts

8/1/2013

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Last night I took a class at Body Cycle Studio on Chestnut Street in Philadelphia.  The class was led by Jessica Sullivan @ 5:30pm.  I'm generally hot & cold on spinning - I've taken some amazing classes, but I've taken some pretty boring ones too.  It's definitely the type of class that is highly dependent on the instructor and the music!  So, I decided to try a class out at Body Cycle - first ride free, so you can't go wrong, right?  You have to sign up through their online system (something that's becoming increasingly popular with the rise of boutique fitness studios), which is a little annoying, but WAY better than showing up and not getting into the class.  Plus, they have a mobile app, which makes it a little bit easier.  Wednesdays are my non-teaching days, so after looking at the schedule, the 5:30pm class was best for me (the 6:30pm, class, taught by Shoshana was waitlist only). 
 
Fitness variety: why it's important & how to vary your workouts
Fitness variety: why it's important & how to vary your workouts
the Body Cycle studio - lots of bikes!
I got to class about 15 minutes early and the employees there were SUPER friendly and SUPER nice.  My cousin Sarah even got a free ride for bringing a friend for the first time, and Russ, the owner, helped us all get set up on a bike.  I liked that the resistance on the bikes was digital and numbered, so there was no guessing about your effort level (you know, that ambiguous "half a turn increase").  Jess, the instructor came in right on time and we were off!
Now, I've maybe taken about 25 spinning classes in my life, so I am by no means an expert, but it was BY FAR the TOUGHEST spinning class I have ever taken.  I'll be honest, for most of the class I was struggling to keep up with the resistance level and RPM that was suggested.  And the jumps with the claps - definitely a point when I just wanted to stop.  But you know what?  I loved it!  Even if I had to constantly use that voice in my head to yell at myself ("you've run TWO marathons, certainly you can get up to 115 RPM for just 20 more seconds").  
Fitness variety: why it's important & how to vary your workouts
Fitness variety: why it's important & how to vary your workouts
Jackie, Sarah and I AFTER class - can you SEE our sweat?
I was probably only about half-way through the class before I ran out of dry spots on my towel to wipe my sweat - and I LOVE to sweat.  The music was awesome too!  My only complaint is that I like when the music and the suggested RPMs go together - it's so much easier for me to hit a certain RPM when I can just go along with the music. But, I know you can't do that AND do varying sprint intervals, so I guess you have to pick and choose.  I was happy to report that with a little warming up before class officially started, I hit a little over 20 miles on the bike!
I'm now determined to go back to that class and really hit all of those RPMs!  (I'm also super intrigued by the 6:30pm class - the people taking that class were stalking the bikes like vultures, anxious to get started on their ride!)  But I can't get over how CHALLENGING the class was for me.  I am constantly challenging myself with lifting weights with P90x and Les Mills Pump, seeing how fast I can run and trying not to take breaks in Insanity, Asylum and T25, and I'm always seeing improvements.  It just goes to show how much your body can get "used" to a specific workout, even if you're constantly challenging yourself.  I'm sure someone who does spinning 5 times/week would feel challenged by a workout that I am comfortable doing, if it's one that I do all the time.   Many running coaches would advise you to cross train, not only to build muscle and prevent injury, but also to improve your fitness level.  Whether you're a runner, training for a race or you just want to get in better shape, cross training and keeping variety in your workouts is SO important.  Varying your workout routine not only prevents boredom (and perhaps the likeliness to skip a workout), but it also helps avoiding or delaying a plateau in workout performance and training results.  It can also help you complete a challenging workout without just increasing your time/reps.  At some point, you're going to run out of time!  
Fitness variety: why it's important & how to vary your workouts
ACE fitness reports on a study performed by exercise scientists at the University of Florida.  This research showed that individuals who modified their workouts every two weeks over an eight-week period appeared to enjoy their workouts more and were more inclined to stick with their exercise programs when compared to individuals who followed the same workout regimens week after week.  Varying your exercise routine can also help you stay physically challenged.  Many of the body's physiological systems (e.g., the muscular system) adapt to an exercise program within approximately six to eight weeks.  If you do not modify your exercise routine, you reach a plateau because your body has adapted to the repetitive training stimulus.  So, how can you keep your workouts varied?  If you're a runner, try incorporating some intervals into your run.  You can also cross train with exercises such as spinning and swimming to provide your body with a new challenge.  If you're resistance training, try changing the order in which you complete each exercises.  When you fatigue the muscles in a new pattern, you're introducing a new stimulus to your body.  Also, try incorporating kettlebells and stability balls into your typical dumbbell routine.  Or, as in my case - just try something completely new!  Even extremely fit people can be challenged when trying something new!
How can you add variety to your fitness routine?  What is something you've been wanting to try?
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Focus T25 Challenge Group - are you going to Get It Done?

7/1/2013

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Looking to get in the best shape of your life this summer?  Last week I announced the release of Shaun T's BRAND NEW workout Focus T25 (click here for more info about the workout).  I'm so excited to try this out - I ordered my copy last week!  Today, I'm even more excited to announce that you can do this workout WITH ME!  I will be starting an ALL NEW 10-week challenge group, focusing specifically on Focus T25 and YOU can participate too - in one of two ways:

Focus T25
  1. Focus T25 Workout only - 10 workout DVDs, quick start guide, get it done nutrition guide, workout calendar, stretch workout & resistance band
  2. Focus T25 Challenge Pack - everything above, plus sign up for Shakeology autoship
The best part about this deal is you'll get FREE SHIPPING!  And, ME as your personal coach!  The challenge will start Monday, July 22, so everyone will have plenty of time to ask questions and place orders.  Please contact me if you have any questions or if you're interested in joining this challenge.  I can't wait to get started and GET IT DONE!
Be one of the first people to try out this workout:
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    Jillian [FitYaf]

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