Tag: Workout

Burn the calories you eat…even if that means counting calories!

Burn the calories you eat…even if that means counting calories!

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Ever hear the saying don’t count calories?  Or counting calories doesn’t help you lose weight?  So here’s how I feel about this and I have said this time and time again and I am going to keep saying it because I truly believe it…Everything in moderation!   While counting calories may not help you lose weight, it will help you maintain your weight.  You may not lose weight by counting calories, but I can promise you that you will likely gain weight by not counting them.  It is best if you count your calories and make sure you are burning enough calories based on your fitness goals and ideal weight for your height and age.  If that means counting calories, then you should do it!  And yes, I realize counting calories is extra work and not the most fun thing in the world, but losing weight once you put on the extra calories isn’t the easiest task either.  It’s better to fix or curve the problem from the front end before it starts rather than try to fix it from the back end after it is spiraling.  And to be clear, I am not saying count calories one for one; take a guess and round to make it easy on yourself.  Have a benchmark and estimate in your head.  This doesn’t have to be homework or something you write down unless that is what is going to help you be accountable.  For me, I usually keep a going tab “in my head” and basically click the reset button at the beginning of each day.  It’s not a weekly tab, just a general daily caloric intake count so that I can ensure I am burning as many calories as I am consuming in order to maintain a healthy body weight.

Further, it is best to not only count your calories, but also consider what you are putting in your mouth!  So rather than treating your body like a garbage disposal or trashcan, consider what you are putting in it.  Counting calories to some people means you can eat whatever you want as long as you stay within your desired caloric intake range, but that’s not always the best way to think about it.  You should also consider what is going to help fuel your workout, what will help build muscle, and what will make you feel the most energetic.  It is often said that eating junk makes you feel lethargic and lazy, which can often lead to poor results when you workout because you don’t have a high energy level to push yourself during your workout.  So my best advice to you?  Read and remind yourself of the graphic below.

~jj

Penciling in your workout!

Penciling in your workout!

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I thought it would be appropriate to talk about the trials and tribulations, chaos and exhaustion that life often throws at people since fall semester often means going back to school, preparing lunches again for kids, and after school sports and activities.  Further, people have surgery that you need to help take care of, you start a family, and you have unexpected work obligations and travel.  While all these tend to throw a curve ball, it doesn’t give you the excuse to skip your workout.  Working out helps reduce stress and relieve the tension that gets built up from the day.  When life gets busy, change your workout or rotate the days you do certain workouts so that a recovery workout might fall on a busier day, but still allows you to workout in some capacity.  Many, if not all of us, hold very busy lives and feel as though we never have enough time in the day, let alone time to set aside for exercising.  That’s everyone, right?!   We may not all have children, aging parents, a house to take care of, pets to walk, etc, but we do all have obligations and priorities to balance.

While you may not have a half hour, an hour, or even an hour and a half to dedicate to exercising or personal wellness each day, you do have small increments of time that can be used to exercise.  For example, you may have a 15 minute break at work where you can take a walk, do some jumping jacks and push-ups, go up and down the stairs, or sit at your desk and do leg lifts and weights (keep a set in the office to make it easy on yourself).  Two 15 minute breaks will allow you to get at least 30 minutes of exercise in each day.  Don’t get any breaks at work or it isn’t something that is consistent?  Stop spending so much time on Facebook, Twitter, Pineterst, and other social media websites every single day, every single hour.  I hear people say all the time, “I am so busy I barely have time to keep up with my house, my friends and family, my pets, and still sit down and relax.”  This is a huge pet peeve when most people spend hours on Facebook ad social media or watching television.  If you have time to look at random Facebook statuses all day, then believe me, I promise you have time to set aside 30 minutes to take care of your mind and body.  And guess what?  All those Facebook statuses, Twitter feed updates, and Pinterest projects will still be waiting for you when you are done!  Remember your health is more important than sitting for 3 or more hours on social media sites, so rather than skip a workout, delay it if you need to!

With unexpected work obligations and travel, consider a workout that can be done using only your body and can be done almost anywhere with a small amount of space such as in a hotel room.  For example, crunches, push-ups, jumping jacks, and other 20-30 minute workouts can be done doing repetitive sets of exercises that only require using your own body weight!  These exercises are not only convenient, but also tend to be less intrusive on your joints than machines.  For me, using my body weight versus using machines is the best change I have made in my life to improve my workouts and make me feel so much better!  I try to remind everyone, we are all different, so what works for me may not work for you, but I do hope my tips and tricks may provide guidance and encouragement!

Your workout should fit your schedule and lifestyle because this is what helps you stay on track, prevents you from skipping workouts, and from giving up.  If that means yoga and a walk at 6:30am so that you can get your workout done before work then you should do that.  A workout could be two 15 minute breaks during the day or over your lunch, a group fitness class or club that meets 3 times a week, it could be working out with your kids during the day, taking your baby and a jogging stroller to your gym and running on the track, yard work, doing exercises every time you get up to make copies at work, etc.  Your workout can fit into any small windows of time that you have rather than feeling like you need to have a block of time set aside.  If you “pencil in your workout” at the beginning of each day, it has been shown that you are more likely to exercise and meet your fitness goals.

~jj

Yummy, yummy to my dessert tummy!

Yummy, yummy to my dessert tummy!

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We all have a sweet tooth of some kind for some type of dessert.  You may not be a cake eater, but you might like pies, cookies, cupcakes, ice cream, brownies, candy, or some other type of sweet indulgence.  I often hear people say they have cut sugar from their diet and my first question is why?!  The most common response is to lose weight for a specific event or occasion (i.e. wedding, swimsuit season, class reunion, etc).  It really doesn’t make much sense to me because you lose the weight for the event or occasion and then gain it right back so it isn’t done to maintain a healthy weight and sustain it over time.  Removing sugar from your diet as a “cleanse” or way to lose weight is almost like a punishment to yourself (and possibly others) because your mood changes, you crave sugar, and once the period of time, event, or occasion ends you tend to overindulge yourself with sugar until you feel sick and sometimes even guilty.

What’s my point or better yet what’s my solution?  Build dessert into your meal and calorie count for the day.  For example, if you know you will be eating dessert after dinner, base your total calories and portions for that meal prior to dessert.  If you usually eat 650 calories at dinner, but know that you will be eating dessert cut your calories at dinner to 400 and then allow yourself a 250 calorie dessert.  This helps reduce your portions prior to dessert so that you don’t over consume by adding an additional 250 calories to your typical 650 calorie dinner.  If you don’t cut calories and portion out your meal to consider dessert, think about how many calories you would eat if you have your usual 650 calorie dinner and decide to add on a 250 calorie dessert.  You would have a total of 900 calories for one meal, which is almost half of what a woman’s total daily caloric intake should be!

My final point?  Be cognizant of how many calories you are putting in your mouth, be well informed about how many calories you SHOULD be eating based on your gender and age, and lastly remember that portion control is just as important as what you choose to put in your mouth!  So eat nutritious and eat within boundaries!  Below is a general calorie count for men and women based on age and activity level.  Please realize it is a little bit different for every person based on their fitness level, health and medical history, etc.  Also, remember that as we age our metabolism tends to slow down decreasing the amount of success we see in burning calories when we workout.  In other words, as you age it may take more effort and a longer workout to burn the number of calories you once burned at a younger age.  Don’t feel discouraged though, no matter what, if you are working out you are definitely doing your mind and body a favor and making me proud (because you are helping me change the dynamics and statistics in America which will take time to do)!  Oh, and just so you got the moral out of the story:  Don’t cut out sugar, enjoy a dessert on occasion, key words being on occasion!  You will feel better, do much better, and see more success if you maintain your diet by eating in moderation rather than cutting food groups.  That saying “everything in moderation” that you are always told and hear is actually true! 😉

GENDER CALORIES (Moderately Active) CALORIES (Active)
FEMALES 

19-30 years old

31-50 years old

51+ years old

  

2,000 -2,200

1,800-2,000

1,600-1,800

  

2,400

2,200

2,000-2,200
MALES 

19-30 years old

31-50 years old

51+ years old

  

2,400-2,600

2,200-2,400

2,000-2,200

  

2,800

2,600-2,800

2,400-2,600

(Courtesy of http://www.choosemyplate.gov)

~jj

Superhero in action…busy building muscle!

Superhero in action…busy building muscle!

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Last week my boyfriend unintentionally came in to see me while I was working out.  He didn’t realize I wasn’t done working out yet, but it did throw off my rhythm for the last 15 minutes (cool down portion) of my workout.   It is important to realize that working out each day is a chance to take a break from your normal activities.  It gives your mind and body a break from the routine of life while giving you fresh energy.

I workout almost everyday and mostly so my mind and body has its own time away from everything and everyone.  Therefore, when I workout, everything and everyone waits.  I put music on and get into a different mode.  I do not stop for Facebook, Twitter, or any other social media.  Instead I avoid it because how can you really be working out and clearing your mind if you are on social media?!  I literally take a break from everything…tv, internet, social media, technology, socialization, etc.  Whatever might be on social media, any posts you are tagged in, or texts you are sent can wait.  They will still be there when you are done.  Unless there is a medical or family emergency that cannot wait, I suggest you consider doing the same thing.  Give your mind and body a break…from everything!  You will be happy once you start doing your workouts without interruptions and in peace so that you can actually wind down, refresh, and have time to yourself.  After all, your workout may be the only time all day that you ever get to yourself.  Take advantage of it!

Realize there is reason behind not allowing interruptions or pausing during workouts.  Once you are in your workout, you get into a rhythm and pace that keeps you going and motivates you not to stop.  Being interrupted can throw off your rhythm and your workout, making parts of your workout stressful or chaotic if you lose your motivation and pace.  My tip to you is to make it a habit to not stop in the middle of workouts!

Aren’t convinced that interruptions, distractions, etc are a problem when working out?  You should think again and that’s because you will get better results and see results more quickly if you maintain a steady pace while keeping the correct form.  In other words, try to maintain pace without stopping for interruptions or distractions such as children, pets, etc so that you can consistently keep your heart rate up.  And on a side note, how do you think athletes keep in shape?!  Through heavy discipline and training without and yes, I repeat, without interruptions or distractions!  They train and continue to train each day with a strict and steady regimen that keeps them on track to improve their mind and body.

As for the superhero reference in the title (in case you are wondering), it refers to the Under Armour dri-fit workout shirts I wear when I workout…I have a Batgirl, Supergirl, and Wonder Woman one!  So each time I set out on my workout, I envision myself as a girl on a mission.  A mission to conquer my workout as Batgirl, Supergirl, or Wonder Woman!  It’s more fun this way and it’s healthy for us all to have a little bit of kid in us at heart! 😉

~jj

A walk, jog, walk/jog kind of day with a 5k finish!

A walk, jog, walk/jog kind of day with a 5k finish!

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I wasn’t sure what I wanted to post about this week because I hadn’t given it too much thought, but after doing several walks and jogs with my boyfriend over the weekend I thought I would do an entry inspired by him.  He does more running than me because truthfully I don’t really like running unless it is on outdoor trails in nature in the middle of nowhere where I can clear my mind and soak up the sun in the woods!  I guess I get that side from being an outdoor enthusiast and lover.  Call me crazy, but something about being in nature on your own running provides some major freedom and relaxation.  (For me, anyway!)  Anyway, back to this week’s blog.  We often go on walks together throughout the weekend, but we don’t typically do runs (because I don’t like them) and because we usually do our own workouts during the week and do less strenuous workouts during the weekend.

This weekend we were pressed for time, but still wanted to fit in some fitness, so we set out on our usual walking path and decided in order to meet our walking goal and finish by the time we needed to be done we would have to run at least part of it.  I think it may have actually been my idea!  I know that’s shocking since I just said I don’t like running! 😉  Maybe I hate running, but I just love fitness!  That was on Saturday, but we set out for another walk on Sunday afternoon.  Not nearly as cool as the Saturday evening walk/jog and basically no breeze to counteract the heat so we decided we better run at least part of it again.  We started out walking, but he suggested we run to beat the heat to get back to the house faster.  It was his idea this time to run, which was fine.  It didn’t seem so bad since we had just done it the night before.  This time not only did we run much more than the previous night, but we also managed to run almost the entire time.  We weren’t really trying to run the entire time, but it was pretty warm and then I had to go pee, so I wanted to get back.  You’re probably thinking what’s the point of telling you all this, right?!  Well, the point is that someone that is as much of a wellness, nutrition, and fitness enthusiast as myself still doesn’t find much pleasure in running because I consider myself a cross trainer and much prefer cross training and interval exercising.  I think this could become a trend for us because we actually enjoyed it and while it wasn’t my “typical” crossing training, it did have a cross training like feel because we walked and jogged.  Walking and jogging in intervals has actually been proven in many studies to be as good and in some cases better than just running or jogging.

I think this is a great example where starting something new that may not seem that appealing (like running, in my mind) may turn out to be a new hobby or a fresh start to a small workout that can be enjoyable and quick.  You might start off hating running (like me) and then gradually decide it’s not so bad.  In my case, I am sure it didn’t hurt having my boyfriend beside me since I know he enjoys running so it is something I can do with him to enjoy time together.  He loves 5ks and is much better than I would be at them because I don’t find pleasure in running nor do I enjoy competitions against others.  I LOVE competing against myself, but with others in a crowded atmosphere on roads or in cities has no appeal to me at all.

The flipside to 5k competition runs is this:  My boyfriend and I eventually plan on doing a “fun” 5k together such as a color or graffiti run, glow run, zombie run, warrior dash, mud run, cupcake run, or something of the sort.  I would like to do a graffiti run, but obstacle course and fun 5k runs are perfect mergers for beginner runners, those who don’t love to run, or even cross trainers because they often are “stop and go” runs meaning you run for a short period and then stop to do the obstacle or color/graffiti at stations along the way.

Happy walking, jogging, and walking/jogging.  Remember a 5k can be a fun finish or a fun goal to work towards even if you don’t run the entire thing.  After all, life is about having fun AND making a few healthy choices that are fitness, nutrition, and wellness related! 🙂

~jj

Workout lifestyle…when & where should you workout?

Workout lifestyle…when & where should you workout?

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I have to say most days I look very forward to my workout.  It’s the “me” time of the day when I can de-stress and be away from everyone and everything (computers, technology, phone, etc).  Anything that is bothering me such as studying all night, an argument, or even just daily stress can simply be moved aside for the moment so that I can get a good sweat!  One thing that’s important about exercising is to recognize that when and where you exercise can make a big difference in your energy level, mood, results, and how enjoyable your workout will be.

First, when should you exercise?  In order to maximize your results, you should consider when the best time is for you to exercise based on your schedule, energy level, and personal characteristics.  For example, if you are not a morning person and you work at 8am, consider an evening workout rather than a 6am workout.  If you are a morning person and work at 8am, consider the 6am workout as a possible option.  On the other hand, if working out helps you wake up because you are not a morning person consider an exercise routine that will help with that balance such as yoga.   It is important to remember that it takes energy to get through a workout so try to find a time when you have a high energy level and are not tired or lethargic.  It will be different for everyone so determine when you can maximize your workout results based on your schedule and lifestyle.  For me, I workout best in the evening.  I feel energetic, look forward to clearing my mind, and my body feels ready to workout.  Remember sleep is vital to having energy so make sure you are getting enough sleep consistently each night.  A night with little sleep, followed by a full night’s rest, followed by another night with not much sleep throws off your body and is a sure way to not only dread your workout, but also make it hard to do.

Second, where should you exercise?  This is an interesting and very subjective question because it really depends on a person’s personal fitness goals and schedule.  Possibilities might include at home, at a gym, or outside.  Personally, I like to workout at home because I can alter the environment to fit me.  For example, I utilize the pictures of my family and friends on the wall to influence me and encourage me to get through my workout.  I also like having quotes and inspirational sayings on the wall that I connect with.  If you’re at the gym and don’t have the luxury of choosing what is on the walls, bring a picture of your favorite celebrity crush or in my case I would probably bring Andy Murray because of his killer work ethic as a tennis player or Jennifer Garner because of her portrayal of badass spy Sydney Bristow! 😉  It could also be quotes/sayings or something inspirational.  There are no requirements on what you can use, but make sure it is something that you connect with and helps push you through your workout.

Third, how do these impact your overall workout?   Easy answers to this one!  Happiness, efficiency, and results!  Once you can find a rhythm that works for you, it makes working out easier and less thought has to be put into it.

So, get your workout on in your garage, in your room, in the gym, or outside and do it in the morning, in the afternoon, or in the evening, but just remember to be sure to DO IT!  It’s all subjective, so find what works for you and don’t give up!  We all have good days and bad days, but if you can find a schedule and rhythm that works, then you will be more likely to follow through and more likely to enjoy it!

~jj

Conquer the first 5 minutes of your workout!

Conquer the first 5 minutes of your workout!

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Sometimes starting your workout is the hardest part of your actual workout.  You may be tired from work or overwhelmed by all the things on your “to do” list.  There are three small tips/tricks that I use each day that might help you conquer starting your workout and make you feel better: 1) Eat an energy snack no more than two hours before your workout.  2) Look at working out as a challenge each day that you will accomplish. 3) Warm up – conquer your first 5 minutes to find your rhythm and get your heart rate up.

I find that eating an energy snack one to two hours before my workout is a great way to fuel my workout and give me that extra dose of energy that I need to make my workout more enjoyable, push me to my limit, and make it less exhausting.  Eating my energy snack two hours prior to my workout works best for me, but I suggest you find a time that works best for you based on your schedule, routine, and body.  My pre-workout snack might be carrots and cucumbers, almonds, craisins, apple slices, rice cake snacks, or an almond/dark chocolate chip/craisin trail mix.

I am a disciplined and dedicated person once I set my mind to something so I love to look at my workout as a new challenge for me to accomplish each day.  Looking at your workout as a new challenge is a great way to get your mind in the game and change your mindset from “I don’t want to do this” to “I can and I will do this”, which is a great attitude to take with you to the gym each day!   This attitude will help motivate and inspire you to put forth the effort necessary to meet your challenges and overcome obstacles while you workout.

It’s all about warming up and getting the first 5 minutes under your belt!  Conquering the first 5 minutes of your workout, getting started, and allowing your body to get warmed up will give you the energy and motivation to keep going without giving up!  It allows your body to get in the mode of working out, which in turn allows your mind to adjust to the needed increase in energy to fuel the workout.  Once that occurs, you get into the rhythm of your workout, maximizing your success! 🙂

I know taking the plunge to start your run, jump in for your swim, or beginning your cardio or strength training workout can be difficult, but I promise that finding small tricks to help you ease in and make the start less overwhelming or dreadful will provide a small sense of relief!  So, get to finding ways that will help YOU start your workout…use my tips, find alternative tips/tricks, and more than anything get off the couch and start your workout! 😉

~jj

To workout or not? …WORKOUT!

To workout or not? …WORKOUT!

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Do you ever have one of those days where you aren’t sure whether you want to workout or not?  Of course you do, because we all do at one point or another.  The point when you say to yourself, do I really want to workout today or should I take the night off.  It’s one of life’s burning questions!  Well, maybe not exactly one of life’s burning questions for all of us, but you know what I mean! 🙂  You get off work at 4:30, the kids have soccer practice at 6:30, and you aren’t sure whether you have time to fit in a workout, shower, and get the kids fed before practice.  Trust me, time management will allow you to do it and you will thank yourself later!  Skipping workouts is one of the worst things you can do for yourself because it takes you out of your routine.  Even if you can’t do your regular 30-45 minutes of cardio, strength training, or yoga, go ahead and fit in a small workout whether it be a walk or 30 minutes of stretching and at home exercises (i.e. jumping jacks, lunges, squats, push-ups, etc).  Maintaining a routine will help encourage you to stay on track, reach your fitness goals, and make you feel healthier and happier (aka less stress)!

The question at hand: Should you workout today?  Answer: See the infographic to the left!  There aren’t too many reasons that will get you out of the workout, so if you are looking for an excuse you will need to look elsewhere!  There are too many benefits of working out!  If you are considering skipping a workout this infographic will reaffirm to you why you SHOULD get up off your butt and go workout!

It’s March, which means it is time for 5k runs, outside workouts, yard work, walking on trails, swimming, etc so no excuses!  Go WORKOUT!  Why? Because you will thank me later (and yourself too)!  Plus, your physical and mental health will be happier as well!

~jj

Dance it off!

Dance it off!

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Don’t have the energy to go to the gym?  A little tired of the same cardio, core, or strength training workout?  Ditch your normal workout for the day!  Turn on some great music that has a fast beat and DANCE!  Have fun and dance around the house!  Make it a “fun day, Sunday” kind of day by putting on some music and cleaning the house as you dance!  Or if dancing isn’t your thing, put on some music and do some yard work or other chores around the house.  The possibilities are endless with the sound of great music to inspire you to move!

Enjoy a break from your normal workout routine and let the fun begin by dancing!  It will make you smile and add some variety to your workout routine!

~jj

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