Does something feel not quite right when you do a squat? You feel like you know what a squat is supposed to look like, but you’re not sure you’re feeling it where you should. You are quite sure your knees shouldn’t be the first place you feel it. You’ve tried asking the personal trainer working on the floor at your gym, but he treats you like an outsider and tries to get you on the leg extension machine instead. Frustrated and confused, you retreat to the cardio room and your trusted elliptical.
You belong in the weight room just as much as the grunting guys at squat rack bar. Don’t let form frustrations keep you from taking on challenging free weight workouts. It is easier to fix common exercise form mistakes than you think.
How many times have you lost track of your reps because your brain was still at work? How often have you forgotten what exercise goes next because you were replaying the fight you had with your spouse before you left the house? To get the most out of your workout, you need to stop checking out in the gym and tune in to your body.
If you find yourself just going through the motions of your workout, you may not be getting the benefits you desire. Injury is also more likely to occur when your distracted and detached from your body. Instead of checking email between sets or chatting up the person next to you, look at your workout as a time to practice mindfulness and connect with your body. Here are five questions to use as touchpoints during your workout. Use them as pointers to keep the mind engaged and get the most out of your gym workout.
They always say necessity is the mother of invention. Why can’t it be the mother of your meal plan? You hate meal planning. You’re an inspiration kind of person. Planning seems so cumbersome and it feels hard to find the time to do it. You don’t know what you want to eat for dinner tonight much less five days from now. Which means most nights are grab and go or a hodgepodge of leftovers.
Are you ready to embrace a simple method that combines planning with flexibility? If you hate meal planning. Let me introduce you to the perfect method for making summer meals easy – meal piecing.
You know what to do with all the berries in your CSA box, but the veggies can feel like too much pressure. You have romaine and radishes for days. You’ve paid for them; the last thing you want is for them to go to waste. Especially if you want your spouse to agree to sign up for a summer share again next season. You need an easy way to make the most of your CSA share.
Don’t waste your time looking up fancy recipes on Pinterest. Your simple solution to not wasting produce is here. Let me introduce you to the Buddha Bowl.
You needed accountability and some structure. So you decided to join an online workout program with your best friend. She’s been doing it for months and loves rising in the morning to check off her workout in her planner. She’s agreed to text you each morning so you can “workout together,” but you are hitting the snooze button by Wednesday. Why is it so easy for her to stick to a fitness routine?
Because she’s found the structure that works for her. Maybe she doesn’t need the same level of accountability you do. We’re all different. That’s why the first step to designing your ideal week starts with figuring out your personality and matching it to the right system for you.
I’ve got five books for your summer reading list that will help you design your ideal week and stick to a fitness routine.
The long delicious days of summer are finally here. You’re ready to spend time camping with your spouse, working in the garden and playing with your nephew at the pool. You want time to slow day but your days are filling up fast. It’s so tempting to skip your weekend long run or your favorite after work fitness class. You need a simplified summer fitness plan.
Do you remember the early 80s boy band Menudo? If you’re a member of Generation X, it was probably the first time you saw Ricky Martin. Did you know the band was alive and kicking well into the 90s? But not with Ricky Martin because he aged out of the band in 1987. With the promise of perpetual youth, Menudo made no apologies for saying good bye to band members when they reached a certain age. At 17, Ricky Martin was too old for the band.Fitness is a little like pop music. Fads, fresh faces and young bodies are front and center while experience and time-tested basics often take a back seat. At 43, I feel at the top of my game and (most days) love how my body looks and feels. Until I go to a fitness conference, see a list of the top fitness accounts to follow on Instagram or even sometimes when I read a fitness magazine. Then I feel the sting of ageism and the lack of body respect in the fitness industry.Recently, watching a video from the GirlsGoneStrong team, I was challenged to do a Google search for “fit woman” and look at the images. I’ll ask you to open a new browser and do the same. Take in those images for a few minutes and come back to me.
You joined the gym and signed up for a meal delivery service to lose weight. You wanted to feel better, but you wanted to look better too. You had hilly hiking trails and summer dresses firmly on your mind as you got back on the elliptical machine.You also decided to be done with diets. You resolved to pursue healthy striving instead of perfection. Then a strange and wonderful thing happened. When you treated your body kindly, it was kind back. When you feed your body better foods and listened to it when it was hungry or tired, you felt better. When you moved in a challenging but fun way, your mood changed along with your body. Slowly but surely you came to understand the value of body respect.
Maybe you’ve always had an active life filled with morning swims and weekends tennis dates. Perhaps you’ve even been a casual runner most of your life, logging 10 or 15 miles a week on a semi-regular basis. You feel healthy, but one day you’re surprised to find out all that cardio wasn’t enough.It could be a bone density scan that says you have the first signs of osteoporosis. Or it might be something more subtle, like needing help to get up off the floor or losing your balance getting off the boat at the lake. Stronger bones and better balance are just two of the reasons why women should lift weights.
As a kid, you didn’t understand the big deal about oatmeal. You would chuckle at those Wilfred Brimley “eat your oatmeal” commercials, preferring Golden Grahams for breakfast. When you got old enough to be in charge of your own meals, you started skipping breakfast altogether most days. You’re reasonably certain your coffee for breakfast habit began with 8 a.m. classes in college. Now you know why oatmeal is “the right thing to do”. Morning oatmeal, hot from the microwave while you check your email, makes a perfect breakfast. It is easy and it keeps your digestive system in good working order. It tastes pretty good too, especially the maple and brown sugar flavor. Your co-workers turn up their noses at all those carbs, but you know how much more energy you have in the morning after a warm bowl of oatmeal.
It’s a great start but what if I told you how to make oatmeal even more satisfying?