Learning to Flow during transition

With always striving for 'balance' in life, one would think that going with the flow comes naturally. This is not always true for me and having a baby and going back to work is teaching me a lot.

Being a person who loves agendas and schedules -is realizing that you can still get a lot accomplished even if it does not fall within the original thought out, preplanned, listed order of things. I have realized that when it comes to the workplace, I am better at adapting to new directions and re-prioritizing- frequently. However, when it comes to the household, it's a bit more challenging to be as flexible. It's a great lesson in balance.
Needing to adapt the traditional workout schedule, days to prep dinners, late day meetings and bath nights will all fall into place- as long as they are not met with resistance. The more pressure we put on ourselves to make it all fit, the longer it will take to get it all done. Learning to practice stepping back, taking a deep breath and going back in with a clear vision will only help make it all flow.

Recent buzz on pregnant Olympians

So the news the last couple days about current and past pregnant Olympians has sparked a new level of inspiration for me. Some will disagree, but I find a great source of motivation in these women. Especially given today was my first day back in the office after having the baby. I've thought ALOT about how I'll be able to continue working out, caring for the baby etc... while being at work over 8 hours each day.

The key is not just planning ahead on meal planning for you and the family, planning ahead what your workout is going to consist of, but being open and flexible on your training schedule. I've learned so far that although I may 'like' to use Friday or Saturday as my 'off' day from getting in the gym or working out, it very well may be the best day for me to get a great workout.
Before having the baby, the week always kicked off with some form of outside cardio on Sunday, followed by the most intense workout on Mondays. Now, with trying to find a routine with the baby's schedule, it seems that Mondays may become my optional workout and my more intense workout maybe Tuesday or Friday or even Saturday.

The point I'm trying to make very clear is that you'll find the openings in the 7 day week to fit in your workout(s) when it's important to you. Parents, please remember that your health and energy levels will have a direct impact on your mood and temperament with your children. Let's face it, when you feel good about yourself, you are generally happier, healthier and more balanced. So if exercise is important to you, you'll find a way to work it into your schedule. You'll soon realize that it's true, the healthier you are, the more energy and attention you'll have for your family.

In closing, find your motivation and make it happen!

Experiment- Try something new!!!

Hey Everyone!
We've had some sunshine to help melt some of the snow and renew the spirits that spring is not too far off. Today's message is to 'Try something new!' Experiment with new veggies and find the spices in your spice rack to keep them interesting and yummy.

I was working with a client this week on nutrition, how to prepare healthy dishes with the veggies she already liked & introduced a few new elements for fast, easy and tasty meals.
We made buckwheat pancakes, veggie stir fry with lentils, veggie quesadilla, edamame salad, roasted butternut squash and smoothies. Each item took about 15 - 20 mins. We made all of these items in about 75-90 mins. That includes a lot of discussion too and was a lot of food and meals in little time! Even though she did have some favorites and did not love one or two items, she was not afraid to try some new things and was excited to bring home these new ideas to implement right away.

As I've stated in earlier posts, the key to an easy week of healthy meals is prep in advance! Eliminate the time each day of chopping and prepping and set aside 30-40 mins to prep your veggies, lentils etc... for the week Having the key ingredients at your fingertips all week will deter you from taking the easy way out when time is tight. Think about the time it takes to pick up the phone and wait for the pizza to be delivered....vs taking handfuls of fresh veggies and grains into a pan to lightly stir fry and even throw into a wrap as a quesadilla! You've just saved yourself a load of calories, extra time doing cardio and about $15-$20.

March 1st is just around the corner, which means spring is too...don't keep putting off good nutrition...start experimenting today!!!

Find your motivation, in the Olympics perhaps

Ok, it's 10 weeks post baby and my workouts have been going well. I am feeling stronger each week! Now it's time to evaluate what empty calories I'm taking in that are not benefiting me or the baby. So as of today, I've began logging my eating habits again. Not for the purpose of cutting a large amount of calories from diet, but to be mindful of my food choices and portions. Since I am nursing my baby, I know that I can go into a huge deficit of calories -but I can certainly eliminate any unnecessary mindless eating.

So where am I finding motivation to help with this portion of my regime? I am watching Olympic highlights and the athletes! Athletes eat for performance. They know that their nutritional habits have a large factor in their training and performance. When I competed in fitness, it was all about eating for performance and the aesthetics from weeks of dieting. Now, without competing, my lifestyle is still all about endurance. I still need to eat for performance with working, being a mom, a wife and working out. When I eat clean good calories -I feel better, have more energy and everything falls into place! When I allow myself to consume poor choices, my body feels it by becoming sluggish and muddy thinking. The winter Olympics has been a source of energy for me and has reminded me to look more at my choices go back to choices based on what I need nutritionally to be efficient and run at optimal pace for a busy lifestyle.

Find your motivation and visit it often! Make the better choices and feel the difference!

Amy's back on track- okay treadmill!

Just an update - with so much snow recently, I've been wanting to get out and start running. With less then ideal running conditions, I've began on the treadmill and am slowly increasing the mileage. On the snowy day this past weekend, I started to map out what runs/races I'll be doing in the spring to help with the post baby weight loss. The first will be April 11th!!! I even found a fun 5k to do with my dog friend, Kirby. (She was my running and walking buddy through my pregnancy on the trails and I hear she is anxious to hit the trail again with me!)

I am looking forward to the weather clearing so I can hit the trails, but for now the smaller mileage will be on the treadmill. For some, running in the cold and snow if fine, but I'm not trusting yet when there is still some ice under the snow.

Week over week I can feel myself getting stronger and better about my workouts and eating habits!

Snow can be good or poor for your health - you choose.

So if you are like us -in the Northeast and in the middle of another snowstorm...today's message is about how being snowed in and how it can be 'good and healthy' for your -OR- can be terrible and full of empty calories.

When we were kids, snow days were spent outside running around for hours followed by some hot chocolate or soup. Now that we are grown up, snow days are spent worrying about how we are going to get everything done with one day less to do it all while subjecting ourselves to mindless eating in front of the TV. This is only if you allow this to happen.

Instead of allowing the stress and excess of calories to consume you, use this time to do something that will give you the sense of feeling good. For some of you, it might be allowing yourself to relax for the day and not obsess with chores and work. Think of the time you would have spent in the car today trying to get to work or other places and reinvest that time in something that brings you joy (similar to how playing in the snow brought you joy as a child). Maybe it's some reading you've wanted to catch up on, playing with the kids or making some homemade soup. What you don't want to do is spend the day stressed out -that is the opposite of why mother nature gives us snow days! Nor do you want to eat a bag of chips followed by a batch of cookies and pint of ice cream. Sugar is not going to resolve the stress nor is it a good reward for what shoveling of snow you did get done. The sugar and excess calories will only add to your stress if you overindulge. Your heart and health with thank you for NOT indulging as a 'reward.'

Yes, I am a home owner who would love to outsource all maintenance, cleaning etc... around the house (and we do outsource some of that work...) but truth is, on days like this, I enjoy the sense of accomplishment in shoveling the steps and getting a jump start on laundry. Of course these accomplishments are rewarded with a hot cup of tea and movie on the couch with family - not excessive calories. I want to feel good when I get into the gym tomorrow, not regret the choices from the day before.

So you can choose to allow the snow day to be your friend or foe. Enjoy what you do with it!

So I had my first group fitness class tonight since the baby! Thank you to everyone that made me feel welcome and rocked it! Like I said in earlier posts, my students and clients inspire me!

I am so glad to be teaching again and can't wait to achieve my goals along side of the fabulous folks in the class!!!

When to push through... and when to chill out

Letting go of the ego is challenging for most of us- especially those of us that are very strong and independent. And this hold true for workouts/training, work load, to do list, time with family- basically all areas that touch our day to day life.

The ego is what can get us into challenging positions of taking on too much, burning out, injury, etc... if we allow it. Take the subtle hints from your body if you are feeling anxiety, ongoing headaches, exhaustion (and the list goes on....) and evaluate if you are trying to accommodate your ego or your actual priorities.

For those that are looking for an excuse not to get the job done- THIS DOES NOT APPLY TO YOU. For you, buckle down and get it done. Need help? Then see the earlier blog about asking for help...Better to do the job right with help then have to redo it again after hours of frustration.

Now, let's apply this to workout and training. If you have a mild muscle ache and you happen to train that particular body part the day before, then you know you just happened to work it a little more intense. Take it easy until you feel 'good' again. Work on other areas -cardio or another body part that is not sore. If there is sharp pain, swelling or your gut says, something is wrong...then don't delay- get it checked out. There is something here called common sense that some people elect to not apply whether it's ego or fear. (we'll save 'fear' for another blog topic!) I am not trying to me mean with this statement but the excuse, 'I don't have time to call and make an appointment to see the doctor,' is not good enough. If something bothers you enough to talk about it or constantly reflect on it, then please do something about it.

So to leave you with a positive note: get up, take a walk and clear your head & leave your ego behind- and you'll think clearer!
Just try it!

Motivated Mondays

It's easy to fall captive to the 'Moody Mondays' or the 'Monday blues' after a good busy weekend, but I've shifted today's thinking to 'MOTIVATED Mondays.' Not stressing over the growing long to do list and the anxious feeling to get through 50% of it by end of day today plus stick to your nutrient based eating plan and kick start the week workout... rather hit the top priority on the to do list first, stay hydrated all day and take 5 mins to plan your workout in advance.

Map out what in your head -or jot it down if you are are a list keeper like me - what you'll eat today and what exercises you are going to do for your workout. You'll save time and increase the intensity of your workout by not wasting time thinking about what to do next. And if you are waiting for a machine...go to your next one and come back. Generally, it's okay if exercises are performed out of sequence...it won't ruin your workout. And likewise with planning your meals and snacks...knowing what you are going to get at lunch with co-workers or friends will save you calories and going with the group if they order a burger and fries. Go ahead and order first- and don't change your mind.

TIP- the same applies to snacks. It's 3 pm and you feel the need for a snack but forgot to bring one. So off to the vending machine. Before you get to the front of the haunting sugar infested machine, tell yourself, I am getting a natural snack of nuts or low sugar granola bar- or I walk away if they don't have those. Again, skipping one snack is not going to break your day or overall plan...but building the habit of 'justifying' to yourself that it's one snack of chips or processed peanut butter crackers over several visits to the evil vending machine will jeopardize those goals you have set.

Carry this motivation each day by appreciating what you accomplished and the good decisions you made at the end of each day. Don't use this as a opportunity to reward with food. This is another sure fire way to delay the achievement of your goals!

Happy Motivated Monday!