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9 Most Effective Tactics To Healthier Eating Out

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At your last physical, your doctor was just a little unhappy with your labs. It’s not the first time she’s tried to counsel you on eating healthier and moving a little bit more. But this time she laid down the law: get things under control or next time you’ll leave with prescriptions in hand.

Moving more has proved to be easier than you thought it would be but changing how you eat has been tougher. Eating out is proving to be a big challenge. You’ve bonded with a great group of ladies in a Sunday yoga class but they love to go out for brunch after class. Your sister is all in when mention meeting at the gym in the morning, as long as there is breakfast at her favorite café after. Your husband wants to walk with you at night but says there isn’t enough time if you have to cook dinner first. His answer to the problem is grabbing sushi on the way home.

Here’s a fit truth that needs to be said.

It is harder to eat healthy when you’re eating out.

super sized breakfast

Does that mean you have to become the woman who brings her meal in Tupperware to book club?

No, but you will need to be mindful. It will take effort. You will need to ask for what you need. You might even have to turn down an invitation or two. You’ll need to rethink some of your dining out habits.

9 Most Effective Tactics To Healthier Eating Out #FitFluential

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Healthier eating out starts with the anchor habits of eating slow and finding your 80% full. These two habits are the secret to making any restaurant meal just a little bit better. Then follow these tips for healthier eating out and finding your Middle Ground.

How to Balance Your Plate Dining Out

Do your homework ahead of time. It’s hard to find a restaurant without a website these days. Most of them will post their menu on their site. Before you even agree to meet your sister for brunch, check the menu to make sure the restaurant has options that will meet your needs. You’ll want entrees with quality protein and plentiful veggies, such as salmon with roasted Brussels sprouts or an omelet loaded with spinach, tomatoes and peppers.

Order from the sides. The menu has changed and the black bean soup you were counting on is no longer on the menu. You can often default to plan B – a selection of sides. It’s easy to make a meal out of two or three sides. For example, at a casual dining restaurant you might order a small side salad, some grilled asparagus or steamed broccoli and a white bean salad instead of an entree.

side dishes

Split your entrée. Even an appetizer can be a big enough for lunch for two at some restaurants. Save money and help yourself from stepping over the 80% full line by making the decision up front to share an entrée. It’s easy to do with a chicken salad sandwich, pasta primavera, a beef and broccoli stir-fry or a simple steak. You can order an extra side or salad if you need to get more veggies.

Don’t expect the salad to be your healthiest choice. Unfortunately, everyone’s healthy eating default can often be a fit life fail. While the main ingredients may seem like the best choices, it’s very hard to control portions. The chopped up chicken may be two or three times what you need. Fistfuls of nuts or dried fruit may appear like a couple of tablespoons atop a bed of greens. Then there is the dressing. Unless ordered on the side, dressing can easily get out of control. Try to order things that are easy to judge portion size, like a burger (yes I said a burger) with veggies instead of fries or a fajita plate.

Middle Ground Manifesto Dining Out Tips

You must also remember that there is a Middle Ground. Accept that eating out is a part of your life that isn’t going to go completely away. Eating out less is doable but never dining out is unreasonable for most of us. You’ll forget the lunch you packed. You will have date night. There will be days when the drive-up is the only option between work and PTA. Accept the situation, don’t beat yourself up and find your middle ground choice using the tips above.

There is enough to go around. Why order multiple courses knowing they will give you more than you need in just the appetizer? It’s a restaurant; they can make more if you are really hungry after you finish your quinoa salad. Give yourself permission to order one dish at a time. Order just an appetizer and see how you feel before you order an entrée. (You know you’ve filled up on just chips and salsa before.)

There is a time and a place for everything. You know why I don’t judge the person at the next table with the mound of chili cheese fries? Because it might be her birthday and it may have been at least 6 months since she treated herself to her favorite plate of fries. Treats are OKAY if done mindfully and with purpose. (And a plate of chili cheese fries is easy to share with the whole table.)

If eating out is your default mode perhaps you just need a little help getting a simple kitchen routine in order. Click here to sign up for my email list and get your FREE Kitchen Rescue Pak. The Kitchen Rescue Pak includes: How to Create the Perfect Meal, How to Master Meal Prep and The Super Shake Guide. Now you’ll have the tools to make healthy meals less stressful at home and on the go!

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Easy Standing Core Exercises

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It’s easy to take for granted the ability to get up and down off the floor unassisted.

In fact, you didn’t even realize your effortless “get up” was gone until it had got up and went! It was that horrifying moment on your last vacation that let you know something had to give. At the botanical center, you sat on the ground with the rest of the tour group for a lovely picnic in the rose garden. While it may have been awhile since your last picnic, you didn’t think a thing about it until you had to stand up.

It was slow. It may have involved rolling. You’re grateful you will never see any of those people again.

You’re set to get back to working out but you know you can’t pick up where you left off a few years ago. The workout DVDs that you used to love have too much up and down. The classes at your gym spend a lot of time doing planks. While you refuse to join the water Zumba set you’re fairly certain that you’re not ready – yet – for Body Pump either.

It’s never too late to regain strength and balance. The question is…how do you start?

standing core exercises

The first step is to get moving. If you’ve been sedentary, start walking. You have to get used to moving purposefully again in some form or fashion. It doesn’t matter if it is outdoors or on a treadmill (or even an elliptical machine if you have access to one) just start your body moving again.

Then you need to strengthen your foundation. You can do sit-to-stands (because squats are just like sitting in a chair) and wall push-ups. You also need to add in some standing core exercises.

Planks aren’t for everyone. Easy Standing Core Exercises #FitFluential

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The core is your home base for strength and balance. According to the American Council on Exercise, the core consists of “the major muscles that move, support and stabilize your spine”. Unfortunately the most familiar core exercises involve being on the floor, which may not be the best place to start your core training.

If you’re just starting to work on building a strong foundation or just would prefer to stay off the floor, there are plenty of exercise options for standing core exercise. Here are three example exercises I shared on a recent FitLife segment on KY3 Ozarks Today.

Stability Ball Walk Out: Start by sitting tall on a stability ball with feet flat on the floor. As you walk your feet forward two to three steps, lean back on the stability ball. Pause and then walk back to your original sitting position. Be sure to keep your spine straight during the entire movement.

Wood Chop: Hold a dumbbell, small medicine ball or even a water bottle in both hands. With straight arms bring the weight up over your right shoulder. Using the torso to twist and keeping your arms straight, chop diagonally across the body to bring the weight to lower left side of the body near your hip. Return to starting position and repeat for all repetitions before switching sides.

Good mornings: Hold a lightly weighted bar, dowel or broom handle across your shoulders (not your neck). With a straight spine and soft knees, hinge forward like you are bowing to someone (or yourself) in the mirror. Return to a standing position, slightly squeezing your glutes at the top.

The key to all of these exercises is to keep your core braced throughout the entire movement. (Ideally you’ll keep your core engaged during ALL your exercises.) Brace your core by pulling your belly button into your spine, like you are tightening inner belt. Do these exercises for 1-3 sets, 10 – 12 repetitions per set two to three days per week.

If done consistently, you may be surprise how quickly your strength returns. You may even think about planning another picnic.

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6 Better Breakfast Ideas For A Busy Morning

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You’re busy. You’re also tired of feeling sick and tired.

You hate the draining feel of your midday energy slump. You arrive home after work starving, causing you to inhale dinner. Then you keep snacking, trying to fill the gnawing in your stomach and satisfy your stress cravings. You know you’re sabotaging yourself with the end of day overload.

Yes, you’re ready, willing and able to do things differently.

coffee

You’re fully aware that a big part of the solution to your low energy and end of day overeating issues lies in a better breakfast. Really any breakfast since right now breakfast is usually a latte (and a banana if you walk into Starbucks when the drive-up line is too long).

September is National Better Breakfast Month and I am here to help you honor it with a new morning ritual.

There are three things I believe to be essential to a better breakfast:

  1. It has to taste good. No one has time for chalky protein bars or bitter green smoothies.
  2. There must be a good source of protein to help you stay satisfied until lunch.
  3. Whatever you choose, it should not be able to double for dessert. (This includes many popular breakfast bars which are mostly sugar and flour, just like cake.)

Other than that, you’re pretty much open to anything. If you want a leftover fish taco for breakfast, go for it! If a BLT sounds good, do it!

A latte isn’t breakfast. 6 Better Breakfast Ideas for busy mornings. #FitFluential

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However, if you’re looking for better breakfast options that are slightly more traditional I have plenty to choose from. I love breakfast so I’ve shared some great recipes over the last 8 years of blogging. Here’s a round up of my favorite ways to build a better breakfast.

5 (Almost) Perfect Protein Bars For Breakfast: I say almost because they may have a little sugar added. However, they also provide plenty of protein and healthy fat or fiber to prevent a blood sugar spike.

Fast And Tasty Recipes For 5 Minute Breakfasts: If you don’t have a lot of time here are some simple ideas to fuel your morning. You may need to do a little prep on the weekends but trust me it is well worth it.

protein shake

Your own custom Super Shake: That’s right, you can make your own breakfast Super Shake perfectly every time using the Super Shake Guide as your blueprint. Sign up for my email list here to get your copy. Now you’ll have endless options for simple and delicious shakes to drink on your way to the office.

Morning Mug Soufflé: I used to eat this every morning! (Now I eat a mug cake at night instead. Weird, I know.) You could even make this at the office.

Morning Oats Goulash: If you have a little time in the morning or you’re looking for something healthy to start the weekend this is a perfect choice. The whole family will enjoy it.

Southwest Chickpea Scramble Recipe

Southwest Chickpea Scramble: If you’re making a transition to a more plant-based diet here is a great alternative to eggs for breakfast. Need more ideas for your new veg diet? Check out Protein Ninja by Terry Hope Romero. Her Tofu Scramble is the best I’ve ever had.

My favorite breakfast? I eat scrambled eggs with kale and a small bowl of oats with chia seeds pretty much every day. It keeps me incredibly satisfied on a busy morning of training. What’s your favorite way to start the day on the right nutritional note?

P.S. Want to make all your meals as easy as breakfast? Sign up for my email list and get your FREE Kitchen Rescue Pak!

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3 Ways To Fight The Health Risks Of Sitting All Day

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10,000 steps!! Who has time for 10,000 steps? You’re not a mail carrier or a RN. You sit at a desk every day. Occasionally you move to a conference room but for hours at a time you are chained to your office chair. You’re not looking for a career change but you worry about the health risks of sitting all day. You can’t help but think…

Is my sedentary desk job killing me?

You’ve probably seen the headlines: sitting is the new smoking. There are two high profile studies that seem to back up this claim. Both aren’t recent but they are big and long-term, good things when it comes to research.

Self Care Emergency

First came a study from the American Cancer Association and published in the American Journal of Epidemiology in 2010. The researchers found that women who reported sitting for six or more hours per day were 37% more likely to die during the study vs. women who sat less than three hours a day.

Then there was a 2012 study in the British Medical Journal that found when people sat more than three hours a day it reduced their life expectancy up to two years.

So much for your plans to binge watch Big Little Lies this weekend.

Don’t panic! There is better news and it lies in the middle ground. You don’t have to get 10,000 steps to avoid an early death but you do need to make some effort to move each day. There are three simple strategies you can use to beat the harmful effects of a desk job: NEAT, timing your exercise and kicking up the intensity of your workout.

Sit at a desk all day? Here’s how to lower the health risks of sitting all day.

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NEAT stands for non-exercise activity thermogenesis. Or, as Dr. James Levine says in his book Move A Little, Lose A Lot, “the calories you burn living your life”. That means any movement, from taking the stairs instead of the elevator to bouncing your knee up and down while you file expense, reports helps.

Dr. Levine’s research says by increasing your NEAT you can lower your risk of heart disease and diabetes and burn more fat. If you can stand up while you take a phone call or walk down the hall instead of emailing a co-worker, he says you can stave off the some of the health risks of a sedentary job.

Frequent small movement breaks are even more helpful if you time them right. Studies have shown that walking just one hour a week (which can be divided up into 10-20 minute segments) lowers your risk of heart disease by 33%. If you’re worried about type 2 diabetes time your walk after your meal. A study in New Zealand found that a 10-minute walk after a meal could lower blood sugar up 12%. If your doctor is waving a prescription for metformin in your face, taking a 10-minute walk after lunch and dinner could be huge for you.

health risks sitting all day

If you’re exercise routine is mostly walking or light activity like yoga, you may want to consider kicking up your workouts a notch. A recent study in the Journal of Occupational and Environmental Medicine looked at Navy workers with desk jobs. They found when the workers did 30 minutes of moderate to intense exercise daily they lowered their blood pressure, increased HDL cholesterol (that’s the good kind!) and kept belly fat at bay. Making time for a focused 30 minutes of higher intensity activity may be the key if you truly can’t break away from the desk during the day.

Using one or all of these solutions for fighting the harmful effects of sitting all day can make a difference. You’ll see the difference not just in your health numbers but also in how you feel. Think about how stiff you feel after hours in your chair? If you stand periodically you will notice a difference at the end of the day. That 10-minute walk will wake you up and recharge your brain for a productive afternoon. Use your activity tracker to help you remember to get up, not make you feel guilty about your step count.

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Uses For Matcha: A Beginner’s Guide

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From the menu of your favorite coffee shop to the delicious smoothie bowls in your Instagram feed, it feels like matcha is everywhere! There seem to be hundreds of uses for matcha when you check Pinterest. Everyone is talking about it, drinking it or cooking with it.

You feel like you need to give matcha a try but you’re not quite sure what all the fuss is about. What is matcha? Is it tea? Is it a superfood? Is it a supplement?

matcha tea

Yes, to all those things! Matcha is pure green tea in powder form. Instead of infusing tea leaves in water and drinking the infusion, you’re drinking the whole leaf. That means you’re getting all that tea has to offer in one super concentrated package. 1 teaspoon of matcha has about 128 mg of caffeine as well as the balancing amino acid l-theanine. You’ll get a quick but even burst of energy from a small cup of matcha.

Ingesting the whole leaf means you’re also getting an intense dose of the powerful anti-oxidants in tea. According to the book Tea: History, Terroirs, Varieties, 1.5 g of matcha (blended in 1 cup of water) contains 3,775 μmoles of anti-oxidants. You would need to drink 21 cups of tea made from jasmine pearls to get the same amount!

For sipping, a cup of matcha requires a little different preparation than your normal loose leaf tea. You’ll need a small bowl, a whisk and a strainer for a simple yet delicious pure matcha experience. You’ll also want to choose a ceremonial grade matcha for straight sipping. Ceremonial grade matcha should be a vibrant and darker shade of green than its culinary counterpart. Never bitter, you’ll find that ceremonial matcha, like the Organic Ceremonial Matcha from Amoda Tea, will have a grassy and slightly sweet flavor. Ceremonial matcha is typically served hot and made by whisking a small amount (.5 – 1 tsp.) with 2-4 oz. of water. You can also enjoy it cold. Try the simple recipe I shared in a recent Fit Life segment on Ozarks Today for easy iced matcha.

If you’re going to use matcha as a supplement by adding it to your favorite smoothie for energy or to boost up the nutrients in your chia pudding, you’ll do better with a culinary grade matcha. With a slightly astringent taste, culinary (or classic) grade matcha should be green in color (not yellowish) and not bitter. A great affordable culinary blend is Master Matcha from Kansas city based Hugo Tea Co. You’ll find that flavored blends, like the Vanilla Lavender Matcha from Plum Deluxe, can add a new twist to a matcha latte or matcha chia parfait. Functional blends with other superfoods mixed in, like the Recovery Blend from Amoda Tea, can add a boost to your Super Shake.

uses for matcha

What are my favorite uses for matcha? Besides slowly savoring a small cup of pure matcha on a quiet morning, I swear by a matcha latte before a run. I make it with a little less milk than usual and with about a tsp. of Date Lady Date Syrup. I am convinced this pre-run drink makes me go just a little faster. I love to make the Matcha Mint smoothie bowl and Strawberry Matcha Granola from the Protein Ninja cookbook. Just beware…don’t eat them too close to bedtime!

Are you a matcha newbie? What other questions can I answer for you? If you’re a long time matcha fan, what’s your favorite way to indulge?

As I said, matcha makes a great addition to your morning Super Shake or your overnight oats. Not sure how to make either of those things? Click here to sign up for my email list and learn how to create them your FREE copy of the Kitchen Rescue Pak.

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You Can Be A Hero Too! – Run 10 Feed 10

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You’re running schedule is a bit sporadic but you could run a 5K pretty much any weekend you wanted. It might not be fast and it might not be pretty, but you could do it.

The thought of doing a “big race” keeps swimming around in your head. A few years ago you ran a half-marathon but that was before joining the management team at work and becoming the treasurer of your neighborhood association. That was before kids, community and mentoring filled up your days. You’re not sure you could, or even want, to dedicate that much time to training again.

run a 10k in springfield mo

Yet something makes you want to kick it up a notch. You need a new goal. Your body wants to feel challenged; it’s yearning to move more. Just not more than your overloaded schedule can take.

Ready to find your running Middle Ground? It’s time to train for and run a 10K.

My first 10K was the Women’s Health Run 10 Feed 10 event. I chose it for two reasons: I could do it when and where I wanted and it was a simple way to help feed people in need. It was the perfect way for this non-competitive introvert check to off an item on my 100 Dreams List.

Now I want to do it again because I need a new goal. I also feel the need now more than ever to make my corner of the world better. I also don’t want to do it alone. I want to get out of my comfort zone and connect. I want this run to truly be about COMMUNITY. I want this run to be about helping each other do what we think we can’t do and creating connection towards a common goal. I want you to join my team and run the Run 10 Feed 10 with me.

run a 10k

What is Run 10 Feed 10?

The Women’s Health Run 10 Feed 10 event is not just about running a race; it’s also about doing something meaningful.

RUN 10 FEED 10 started in 2012 with the hope of raising money and awareness for the dire hunger problem in America. The concept was a simple one. RUN a 10K and FEED 10 hungry people in your hometown. In 5 years, you’ve helped us to raise enough money to provide 5 million meals to Americans in need. We’re facing the challenge and looking to provide relief to those in need again in 2017; the road to a happy, healthy community starts with you.

Simply put when you run 10 kilometers you’ll feed 10 people.

All you have to do is run a 10k (6.2 miles for those of us who don’t use the metric system). You can run those 6.2 miles on any date or in any place you wish. It’s truly your race and your pace.

But, if you’re willing, we can do better. We can form a running sisterhood. As a Women’s Health Action Hero (can’t you see my cape?) I am hosting my own special running event and training team. I want you to be a part of my tribe, whether you choose to run with me in person or run with me in spirit.

How to be part of the Run10 417 Team

You can be a hero too and join my team, Run10 417. It’s a very easy process, no matter where you live. Here’s how to join.

  1. Go to the Run 10 Feed 10 – Run Your Own page. Under REGISTRATION click the red CLICK HERE button.
  2. You’ll be taken to the Eventbright page for the Women’s Health Run 10 Feed 10 event. (Ignore the April Date!) Click on the green REGISTER button.
  3. There will be a box that asks you to choose GROUP or INDIVIDUAL. Choose GROUP and type in Run10 417 in the search box to join my team. You’ll be asked for a password (which is Run417).
  4. You’ll see a box asking you to Select Ticket for Run10 417. Bonus! You can use my code to get $5 off your registration fee. Click on ENTER PROMOTIONAL CODE and enter code R10HERNANDEZ for your $5 discount. Hit APPLY to apply the discount code.
  5. Hit the green CHECKOUT button to complete the registration.
  6. You’ll be asked to set up a fundraising page. SKIP THIS STEP (for now.)
  7. After you’ve registered email me your confirmation and I’ll send you an invention to join my private Run10 417 Facebook group. That is where you’ll find out how to start fundraising (if you wish), where I’m running my 10K on October 22, get training tips and connect with other runners. If you’re not able to physically run with me that is OK! I would love it if you could do your run the same day or even the same weekend so we can celebrate together. (Local runners will get invited to some special pre-run festivities!)

How to support to Run10 417

I completely understand if you’re not a runner. For a long time I wasn’t either. That doesn’t mean you can’t help be a hero and help those in need. You can still help the cause by making a small donation to our team. Click here for our team fundraising page on Crowdrise to help the Run10 417 team achieve it’s goal of $417. Every dollar adds up, so no donation is too small. I’m going to challenge you to brown bag lunch instead of going out or to drink the office coffee instead of stopping for a latte for just one day. Donate the money you would have spent to help us feed someone else. You probably won’t miss skipping Taco Tuesday but you’ll do something that really matters to someone in your hometown.

October 22 will be here before you know it. Join me now and let’s start training!

Bored with 5ks but not ready for a half? Want to do good while you run? Join me to Run 10 Feed 10!

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The Interesting Ways Coloring Will Improve Your Life

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How do you unwind at the end of the day?

Are you endlessly scrolling Facebook, getting more and more stressed out by your aunt’s political views? Or do you zone out while re-watching Friends on Netflix with a glass of wine?

I’ve got a better way to relax and let go of your day. It’s time to give your chattering monkey mind something less stimulating to focus on as you transition from a busy day to a good night’s sleep. Let’s talk about the benefits of adult coloring and how to use adult coloring to relax.

coloring

You’re probably aware of the adult coloring trend, but maybe you’re not convinced of the mental health benefits of adult coloring. According to Cleveland Clinic, it does indeed “relax the brain” by giving it a task with very low expectations. Coloring only requires you to put pencil to paper. All the colors are open to you. You don’t even have to stay in the lines. Just let your mind focus on slowly bringing a picture to life while letting go of what happened during your day.

The Interesting Ways Coloring Will Improve Your Life #FitFluential

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Another study in the Journal of Happiness Studies found another surprising benefit of adult coloring. They found a correlation between boosting creativity and boosting motivation! If you’re fighting evening cravings or skipping your morning workouts, coloring might be your new secret weapon. If nothing else, keeping your hands busy makes it harder to snack on pretzels and chocolate almonds.

Lucky for you August 2 is National Coloring Book Day! That means you have a whole list of FREE coloring pages to help get you started. Here are a few links to some great free adult coloring pages.

ColoringBookDay.com

PopSugar Free Coloring Pages for Adults

PrintMandala.com

Hello Giggles – RBG Coloring Book

If you want to order an adult coloring book or two, here are the ones I own and love:

You’ll also need some basic coloring supplies. Old school crayons will work for some pages but for fine detail you’ll want colored pencils with a good pencil sharpener and/or fine tip markers. I have multiple sets of pencils but here are the two I love: Huhuhero Marco Raffine 48 Color Pencil Set and Artlicious 120 Color Pencil set. They are much less expensive than Prismacolor sets but work just as well.

Now you’ll want to tune the world out with your favorite music, a podcast or a good audio book while coloring. These podcasts for walking also work well for coloring. I can also recommend this list of audio books to compliment your evening coloring ritual.

Now turn off the television and make yourself a soothing cup of tea. (Might I suggest Meadow Walk Herbal Tea from Plum Deluxe or Sleep Tea from Amoda tea?) Put your ear buds on and let your mind downshift towards a good night’s sleep.

A Step-By-Step Guide To A No Judgement Food Journal

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It was the reason you couldn’t stick with Weight Watchers.

It was a constant source of frustration for you and your leader. You couldn’t seem to get past it or communicate to her exactly what the problem was. You just couldn’t make yourself keep a food journal.

You tried to convince her that you were counting points in your head. Both of you knew it was never a very accurate count. The results made neither of you happy.

She never understood the anxiety you faced having to “balance the checkbook”. You would feel proud of choosing almonds over potato chips one minute and feel like a failure the next when you went over your points for the day. How can one number hold such power? Fear would creep in as you realized how close you were to going over the line for the week. The pressure of it all would make you say “what the hell” by Saturday night and cozy up with a points busting pint of Ben & Jerry’s.

It’s just data. A step by step guide to a no judgement food journal.

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The truth is food accountability and keeping a food journal can be extremely helpful on a fitness journey. However, that doesn’t mean you have to count calories, points or macros. It’s all a of matter of learning how to create and keep a no judgment food journal.

keep a food journal

For a no judgment food journal you need to approach the data like a scientist. A good scientist starts with a question to explore, does the experiment and records the information about what happens without blame or shame. Your plan should be the same. First, start each journaling session with a question to explore.

How can I eat to meet my goals today?

What foods make my body feel strong and energized?

How hungry am I when I start to eat?

Am I getting some protein and veggies at each meal?

Then choose a method to gather the data. If counting calories is the source of your food log anxiety I recommend staying away from popular apps like MyFitness Pal or LoseIt. That doesn’t mean there isn’t a way to use your phone and an app to log your food. Here are techniques I recommend to clients when we experiment with keeping a food journal.

  • Use a photo based food app like dietSnaps. This app doesn’t use calories or make you search an endless and confusing food database. Instead, you snap a photo of your meal while notating the date, time and any additional information you want to capture. You can keep an eye to portions without feeling overwhelmed with data.
  • Create your own food photo gallery. To do a photo food log you don’t necessarily need a special app. Just set up an album on your phone for your meals. While you may not be able to capture as much data you can still have a clear recall of what you ate and when with your phone’s date stamp.
  • Try a standard journaling app. Both Day One and Evernote make excellent journals for your food experiments. You can record what you eat, where or how you feel. Photos can be added if you find them helpful.

You can also go old school with paper. Who doesn’t love a reason to buy a new notebook? Plus you may have more room to make details about your mood, the overall feeling for the day, sleep, exercise and anything else that might effect your food choices. This tool might be a little less convenient but it could open up more space to explore other obstacles and challenges on your journey.

keep a food journal

Once you’ve gathered the data make time to review it. When you’re no longer focusing on calories, you can look at things that will help you write your personal Owner’s Manual. Look at your data and try to answer your question. Notice things like,

Is my plate balanced with lean protein, veggies, smart carbs and healthy fats?

Am I getting a variety of foods throughout the day?

Do they portion sizes match my needs?

How many times a week am I eating out?

Are there certain foods that make me feel unusual or with unpleasant side effects?

Am I eating because I am hungry or because of other cues?

How long does it take me to eat each meal?

Take the data and then put the journal away for a while. Work on replicating the wins you noticed or doing one percent better on a specific area you want to improve. Give yourself permission both to try and to fail. It’s just data, not a measurement of your worth.

Remember, this isn’t a process of judgment. A good scientist looks at what works and what doesn’t. She takes what works and tries to do more of that, to build on it for the next experiment. She lets go of what isn’t working and moves on.

9 Signs It’s Time To Fire Your Personal Trainer

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You didn’t want to see the guy your cousin said to call. You didn’t like the idea of letting random chance match you up. Instead you took your time and did your research. You made sure your choice checked off all your boxes. At that first meeting, it was like chatting with an old friend. It felt comfortable yet with a hint of anticipation.

You really felt like you had the perfect personal trainer match. He said all the right things, sharing a fitness philosophy that felt like your own. He talked about nutrition and didn’t mention supplements once. The price and schedule were both right. You made the commitment. You kept all your dates but it didn’t take long for something to seem not quite right.

After only a couple of months together, you’re starting to questions your choice. The meal plan he’s given you seems impossible to follow when you’re cooking for a family. You find yourself dreading his intense workouts that leave feeling you sick, tired and soooo sore for days. You cringe when a training appointment reminder shows up in your email. You are wondering, where you did it all go wrong?

abusive personal trainer

Or maybe it’s a relationship you’ve invested a lot of time and energy in. In the beginning you were excited for your twice a week workouts and you were seeing great results. Now, after a year or two, it feels like the magic is gone. Your goals have changed but your workouts and plan haven’t. You feel like you aren’t being heard and you’re both going through the motions.

If either of these scenarios sounds familiar it may be time to fire your personal trainer.

If you’re considering ending your relationship with your coach, think about the same things you did when you hired her. Review this checklist of questions to consider when hiring a personal trainer and see if your coach is still hitting the mark.

Do my goals still match her style? You can enter a training program wanting one thing but learn you’re really after something else. Fat loss may have brought you there but with time you may realize you care less about weekly weigh-ins and more about being challenged with new exercises  or transitioning to a plant based diet.

Has my (or her) schedule changed? Maybe Mondays at 5:30 pm used to be perfect but demands on your time have changed. If now you need 5:30 am to make your day work but your trainer says nothing before 9, it’s okay to find a better fit for your needs.

Am I really getting the help I need with exercise homework and nutrition as well as support outside of sessions? One or two days of exercise a week isn’t enough to meet most fitness goals. If your not getting help on what to do on your off days, you probably need a new guide. Nutrition has to be part of the game as well to look and feel your best. If a restrictive meal plan isn’t your style and he won’t dial it back, it may be time to move on. Or if there is zero help with eating despite requests to do so you need to make another choice

9 Signs It’s Tiime To Fire Your Personal Trainer #FitFluential

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Remember, a good relationship still has its up and downs. There will be miscommunications and frustrations. In a healthy relationship these things are addressed and resolved. If you are not satisfied with the direction of your plan or the service you are receiving from your personal trainer, you should give him an opportunity to make it right. Take some time to make a list of your current goals and challenges. When you start a fitness program you may have one goal in mind but over time you and your goals will change. Perhaps your trainer has not asked and you have not shared this shift in focus. Ask your trainer for a few minutes outside of session to discuss your concerns and your updated goals. Have your meeting off the training floor, if possible, and in a private setting that allows you to minimize disruption and speak candidly.

During the meeting be honest but fair about how you are feeling and the needed change in direction. Use “I” statements as much a possible and give specific examples of any problems you may be experiencing with the personal training sessions or the program. A true professional will be open to your feedback and accommodate changes when possible.

It is important to understand when these challenges are too big to overcome. It may be best to part ways. Be honest, open and firm about your desire to end your personal training relationship. If you end on a positive note your personal trainer might connect you with someone who better fits your needs. Just like dating, it is great if you can agree to just be friends.

time to fire your personal trainer

There are other important reasons to end the relationship. There are behaviors that are both toxic and unprofessional that should NEVER be tolerated. These things should be grounds for automatic dismissal. They include:

  1. Training with you. Your training session is about you and he should not be getting his workout at the same time. He should be checking form and coaching you to make sure you are doing the exercises safely.
  2. Taking phone calls, texting or tweeting during your session. As I mentioned in number one, his full attention should be on his clients not his Facebook page.
  3. Telling you to push through the pain. Yes, being challenged is part of the experience of working with a personal trainer. Muscle fatigue is normal but pain is not. Anything that is sharp, shooting or sudden is a signal to stop – not push on.
  4. Sharing your personal information. While not governed by HIPPA, a personal trainer should still  protect your privacy. She may be anxious to share your success on her web site or Facebook page but she should always get your permission first.
  5. Canceling or moving sessions on a regular basis. Whether it is due to financial necessity or family needs, many personal trainers train as a second or part time job. While we all need to take a vacation on occasion, however unscheduled absences or constantly shifting schedules are not normal.
  6. Becomes too personal. If your trainer uses sexual language, makes vulgar suggestions or touches you inappropriately stop training with him immediately and speak to a manager or, if necessary, law enforcement.

No matter what the situation, remember that while this is a personal relationship it is also a working relationship. You call the shots, including when it is time to end it or just take a break. Be kind, be clear and be honest with us if you decide it’s time to part ways with your personal trainer.

The Happiness Mistakes You Need To Stop Making Today

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When was the last time you thought about what really makes you happy?

When was the last time you thought about things that bring you joy?

Have you fallen victim to the same happiness mistakes that I did?

As a kid, happiness is something you don’t have to think about too much. Then you get older, life takes a few funny turns and you forget that it is even okay to be happy. You never have time to think about where happiness comes from. No one informed you that you cannot count on anyone else to bring you joy. You might even still be under the impression that joy must always be spontaneous, like it felt when you were a kid. You never really learned the secret of happiness is that you must create it for yourself.

happiness mistakes

The truth is happiness and joy both take a little effort. And the emphasis is on little.

A former therapist asked me to make a list of 20 things that make me happy. Only 5 could be with someone else. Everything else on the list had to be things I could do on my own. (A natural lover of list making, the homework itself made me happy.) What was the point of this homework? Not only was she giving me permission to create joy in my life; she gave me responsibility for my happiness. She also helped me see that the things that bring joy into my world generally don’t take much effort or time. They are also totally within my control.

Of course going on an adventure to Tea City in Shanghai or relaxing on a beach in Hawaii makes me happy. But if I’m always waiting for the next big adventure I’m leaving big empty spaces in my life. When you learn happiness doesn’t have to come in a crazy big package, life suddenly takes on a whole new shine. Something as simple as a delicious cup of tea while I dive into a really good book can bring me a tremendous amount of happiness. The best part is this kind of happiness that doesn’t cost a lot and I can make time for it almost any day.

I’ve been making a conscious effort to find my happiness on a regular basis since creating my first Happiness List. (I’ve since revised it once… Happiness v2). And, instead of a grand adventure for my 42nd birthday, I am spending this week creating just a little extra joy.

I plan on indulging a bit more in the little things that make me happy this week. The official kick off to my efforts was actually last Friday with a weekend at Timber Creek Retreat House. There was much tea, reading and time to connect with both myself and my Brian, the only person who appears on my happiness list by name.

chape

I’m still working this week because I have created a work/life harmony where I can be joyful and not dread going to work. I think after almost 8 years of doing this I haven’t burned out because I set boundaries for my time and make sure I set aside space where I don’t work. Having the best clients helps too.

happiness hacks

The rest of the week I’ll “surprise” myself with daily doses of joy. While I have a couple of things planned (like our regular Sunday movie night and a massage on my actual birthday) I’ll get up each day with the intention to create my joy and live my happiness…that’s just a little beyond my ordinary effort. Like I tell my clients when it comes to their journey…this week is about doing happiness and joy just 1% better.

I want to challenge you to join me this week and do the same. How can you create just 1% more happiness and joy in your life?

When was the last time you thought about what makes you happy?

When was the last time you MADE joy in your life?

When was the last time you connected with your own version of authentic happiness?

If it’s been awhile, join me this week. I’ll be sharing my #BirthdayJoy on Instagram and would love for you to play along. If you want to share your own thoughts, joy experiments and happiness hacks, tag me @ThriveFit and use the hashtag #JulyJoy. I love to stretch out my birthday for as long as possible….so keep creating your joy all month long if you feel like it!

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2274 E Sunshine St
Springfield, MO 65804

(417)766-6612

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