All too often I see gym-goers completing workouts that are doing little to help them reach their fitness goals. Keep in mind, I am a big proponent of moving and I love the concept of accumulating 10k a day in steps so I'm happy to see everyone and anyone in the gym. Getting specific about your workout and what you want to accomplish is key towards seeing any results. Here are 7 things that any workout that is worth it's 'weight' should have:
It can be hard to get in a daily allowance of all the vitamins, and minerals that you need in a day. Vitamins, minerals and nutrients keep us healthy, ward off chronic disease, decrease risks of cancer and help us lose weight.
On my busiest days, I am aware that I could easily miss a meal therefore I plan and load up on highly nutrient dense foods to get through. Here are my favorite and all of which, I will eat throughout the day:
1. Nuts - Pecans, walnuts, almonds, peanuts etc. The nut is mighty and is almost packed with everything you need to get a fast jolt that will satiate you and get you throw the day.
2. Sweet Potatoes - Another food that is almost perfect and highly transportable. They give you the perfect balance of healthy goodness.
3. Salmon - The all mighty salmon. Wild-caught this superfood provides you with loads of Omega 3,6,9.
4. Berries - Great for the many antioxidants they hold, berries are one of mother natures miracle foods.
5. Eggs - The most Egg-cellent of foods, perfectly balanced by nature for you. Enjoy the yolk in addition to the white for a convenient snack.
You have to run…A LOT
When I tell people that I ran track and still currently run for exercise their first question is how many miles a week. They assume that I run a lot. In reality I rarely run over 2-3 miles. I love getting outside, I love conquering the hills and I love the time to be alone. The goal is not the distance or the speed. The goal is simply being present, feeling my body, hearing my breathing and understanding that with each step I am becoming stronger.
In fact the first five minutes are hard FOR EVERYONE!!!! The body is just getting adjusted to the impact, the activity and and exercise. It’s in shock and it does not feel good. Almost every run I complete, I could easily stop at any point during the first five minutes because of how uncomfortable it is. That’s when I focus…on music, my breathing, my day anything to get through it. Once those five are up, you are good to go. So stay with it, it does get easier.
My run ends with running
Your run ends with stretching. We see these runners killing it on the streets of Atlanta, LA, Miami all over but what we don’t get to witness is the end of their run. Most runners understand that the recovery is just as important as the run. Stretching is not only a time to recover but a time to relax and reflect
We work and we work hard. This often leads to a lot of down time in front of the computer. Sitting throughout most of the day while working is what I like to call productively sedentary. This can cause a great deal of harm to your body leading to hip bursitis, IT Band Syndrome, knee pain and more. It's why sitting is now commonly called "the new smoking."
If you are sitting more than 4 hours in a day here are seven stretches for you to complete at the end of your day. These stretches will increase circulation, flexibility and decrease chronic knee pain. Hold each stretch for 10-30 seconds relax and remember stretching should cause discomfort but no pain.
I often see runners, cyclists and yoga enthusiast maintaining an active lifestyle. These fitness disciplines make up a healthy workout regiment. However, they do not make up a complete and comprehensive workout regiment. Strength training also known as weight resistance training is a major component that should be incorporated into everyone's fitness regiment.
As a strength and conditioning coach, I understand how intimidating weight lifting can be. However, strength training will not only prevent injury and increase bone density but it will absolutely change the way your body looks. It is why the majority of my clients look the best they ever have and it is primarily why I have started LIFT at Piedmont Park. This class is offered indoors at the Piedmont Park Community Center Mondays and Wednesdays 6-6:45pm (1071 Piedmont Ave). Parking is available behind Willy's Mexican Restaurant. All Fitness Levels are welcome. LIFT is a total body fitness class that focuses on building strengthen and eliminating imbalances creating an overall better better. Try it complimentary... hope to see you soon.
Recommended Strength Classes in Atlanta:
HIIT 30 - Exhale Spa - Loews Hotel
Core Barre - Exhale Spa - Loews Hotel
Training with JPierre - H.E.A.T Atlanta
Fast Twitch - Forum - Buckhead location
The holidays means more shopping, more people and more germs! This is the time of year that I really increase my health regimen. The most effective way to achieve that goal is not with supplements but with superfoods. We should be very deliberate about the amount of food that we are eating out and the germs it encounters. Also, as the seasons change so does our need for certain nutrients. For example, it's citrus season! Citrus is known for its high levels of vitamin C which helps to boost immunity and fights the common cold and flu.
Here are a 10 healthy food to consume in a week.
1. Citrus - Whether it be an orange, water with multiple lemon wedges or a grapefruit for snack.
2. Broth-Based Soups - Broths and soups are close to the most nutrient dense food item that we can get. Having it in liquid form allows for better absorbtion.
3. Water - As temperature drops, indoor heat arises. Dry air increases dehydration. Keep water by your side.
4. Salad - Have a big salad with at least four different colors represented in the mix.
5. Beans/Legumes - Slow-cooked beans with rice provides all the amino acids of meat. Make this a meal this week.
6. Tea - Ginger, chamomile, lemon are my favorite ways to wind down with medicinal intent.
7. Kombucha - Probiotics are a must for my entire family GT Synergy is our favorite.
8. Garlic - Such a powerful superfood, I find ways to sautee it with broccoli, add it to Italian dishes etc.
9. Bone-Broth - At least once a week I'll make something that incorporates a stew or soup WITH bones.
10. Greens - I know we all love Kale but any type of greens, stewed, sautéed is a perfect way to consume an in-season nutrient-rich food.
Starting your workout can sometimes be the hardest thing about your workout. Transitioning from a sedentary state to a physically active one can be difficult. For this reason it is important to incorporate a quality warm up. In addition to reducing the risks of injury, warming up properly is the optimal way to ready yourself physically and mentally for the work that you are about to do . Before you begin your weekend workout take time to set intentions, move dynamically and gradually prepare your mind and body to optimize your activity.
You can complete the exact same workout with a different training tool and get a completely new workout. Using different tools provide an added change in intensity and increased focus on form. Today in Core and More at the Georgia Tech Campus Recreation Center, I used the Bosu Ball in order to give class a way to engage the core even more. We completed pushups, squats, crunches and many other exercises. Adding a new element, giving us all an amazing total body workout. - Make the gym your playground. Explore to gain more. Love You Healthy. IG/Twitter: @loveyouhealthy
Our 2017 eclipse was indeed awesome. We awoke knowing that there would be a brief period of darkness today. It would get dark and cooler. Our day would change, however we were prepared to see it though. We knew the darkness was temporary and most importantly the sun was always shining. We will definitely have another eclipse (period of darkness) in our life before the next 40 years but be prepared. See yourself through the temporary darkness, and know the sun is still shining. Don't let anyone eclipse your light.
This morning I walk in to my sitter and the kids watching ESPN. Somehow the Cavs came back from a 20 plus point deficit and beat the Pacers. I couldn't believe it because I remember watching some of the game last night emphatically saying aloud, “The Pacers aren't losing tonight!”
Something about moments like this remind me to be the best version of myself...everyday.
It reminds me that we make a conscious decision to never give up, never concede and stay relentless in your pursuit of whatever your goals may be. It's why I love sports. It's why I love life. There is always an opportunity. Our success is based on the small decisions that we make daily, not so much the big ones.
As I was training a client yesterday, we were talking about how no one wakes up and is 300lbs. Weight gain and loss is like life. It's a mirror of the small decisions that we make everyday from the exercise that we do to the foods that we eat. Success in anything works in that way.
Success is about becoming relentless in our pursuit of our goals and is as trivial as making daily decisions, that encourage us to be our best self.
My daughter was completing a series of questions for an assignment. The last question was simply tomorrow… When I posed this question to my clients many of them said in some version, “I will be a better version of myself.”
...and that's why I love the comeback. It reminds us that everyday, every moment, every second is an opportunity to make one more jumper, block one more shot, steal one more ball OR be the best version of yourself...and win!