I will start this post out my using the word "unprecedented" only once. Right there in that first sentence! You're welcome.

2020 was a whole lot of a whole lot for all of us and, as I like to do at the end of each year, I sat down to reflect on these last 12 months of IzzyFit. The highs. The lows. What we can leave behind. What we can look forward to. And, like I do with clients (talk about life stuff), I'm going to share what came to the surface. Here are my Top Six lessons from 2020:

In VERY basic terms, the law states that if you want to lose weight you need to expend more calories than you're taking in and if you want to gain weight, you need to take in more calories than you expend. And sometimes "want" is a funny word and the weight loss, gain, or stall "just happen" (but not really, because: Science).

I most definitely gained the COVID 19. I mean, I actually HAD COVID-19 all the way back in the first week of March but then I made it official by gaining the weight, too. Why? Because all of a sudden I was working from home, hardly moving, and drinking 2 glasses of wine every night. The. Law. Is. Real.

I've come out on the other side now. I'm doing the work to choose things other than becoming one with the couch while clutching my pretty wine glass. I'm training three times/week and choosing a tasty light beer after work. (And I talk about this and exhaustion here; if might resonate with you or someone you love.)
 
In any case: If this sounds familiar, you are not alone. In fact, your favorite personal trainer might also be very, very human, too ;) (I'm going ahead and declaring myself your favorite personal trainer, BTW, hope that's OK.)

I would have scoffed at the idea of doing virtual training on March 1st. And then, by March 20, I had a training schedule that ONLY consisted of Zoom training. And you know what: I love it! I mean, nothing takes the place of being in person with people I care about, but being able to continue to coach my IzzyFit crew from the comfort of their homes has been a blessing, honor, and a blast.

The real point here is:  Is there anything nutrition or fitness-related that you've sworn up and down you'd never do? Or thought was "good for them but not for me"? If you tried that thing out, what would you guess the best outcome might be? The worst? Now, what might the value be in trying it, knowing you can bail if it really isn't for you? 

My personal training teacher taught us this: When it comes to programming, creativity is our only limiting factor. Clients went from pushing sleds around, deadlifting 100+ lbs and throwing medicine balls against the wall to having very minimal equipment at home. Did that stop us from sweating and being sore! Heck NO! We made it work!

Some of my favorite at-home equipment: Wine bottles, towels, pets, children, suitcases, pillows, beds, coffee tables, ladders. Heck, my brother-in-law created dumbbells by pouring concrete into milk gallon bottles. Again I say: Creativity is our only limiting factor. Here are some of my favorite examples:

Strength coach Tony Gentilcore likes to say that lifting weights isn't supposed to tickle. If that's the case, I'd like to point out that if you're OK squatting and lunging and doing pushups because they make you stronger and healthier (movements, I might add, that don't feel anything like floating on an inflated unicorn in a pool while sipping a mai tai), then adding a mask to the workout won't make that much of a difference*. So. Just do it. Wear that mask. 

*Wear that mask while working out UNLESS your health dictates otherwise. Obvi.

It's funny how this year felt like we lived 10. Looking back and trying to differentiate March from April to May is hard. A lot of weird shit has been normalized (sometimes I forget I'm even wearing a mask and I don't think I'll be able to break the habit of talking to myself in a grocery store any time soon). And, while stuffing this year down the loo and giving it a good flush sounds like a good idea, I think we all deserve to mine from it the gold.

Take out some paper, a pen, and a timer. Give yourself 90 seconds for every prompt. Write your answers down to some or all of the following:
1. My favorite memory from this year was:
2. I'm proud of myself for:
3. What was the nicest thing someone did for me this year? 
4.  What was the nicest thing I did for someone else this year?
5. Who had the biggest impact on my life this year?
6. What could I have done, if anything, to make this year better? 
7. My support system consists of:
8. What do I want to do differently next year?
9. If I can go into January of 2021 with one word in mind, what would it be?

A special thanks to Kaia, Scout, Sophie, Denali, Captain, Tillie, Walter, Oreo, Sweetie, Pumpkin, Ouch, and Bama. If the pet mom or dad are home, the animals WILL join in. This is also scientific law. 

What's ahead? Well, I speculate that winter and spring will look much the same as it has which means clients will keep getting new programs every month, we'll keep using things around the house to work out with and training with the windows and doors open at the gym (good thing we Evanstonians are good at layering!).

And we'll continue making our health a priority.

​There's not a lot we can control in life but we CAN take some stuff -- exercise, nutrition, and rest -- into our hands. And I'm here to help. 

Ready to join me? Reach out by scheduling a call here, or email me at izzy@izzyfit.com, or call/text 312-497-8999. 

Cheers to 2021, friends!

​I took the above photo after an 8-hour day on Zoom. I can't NOT take pictures of my animals and I also stayed in this position for a good half hour. And I might have also been counting down the hours until bedtime. (Yes, I have a bed time. It's 8:30PM. Which is earlier than my bed time when I was 8 years old.)

My therapist pointed out last month that the running theme in our sessions was me feeling super exhausted all the time. From May through the end of September I did not work out. At all. And I felt so guilty about it. But I also felt a tremendous amount of dread about the act of it. The truth is that after 4-5 hours of Zoom in the morning and then after lunch I would just fall asleep. For, like, two hours. And still be tired enough to get myself to bed before or on time.

Lack of sleep was obviously not my problem here. 2020 was. And, let's face it, the past few years as well.

You know how some people, after a really stressful event get the flu or a cold or a cold sore or have other weird physical stuff happen? Well, I'd never considered that for me, sleep has been the way I've helped manage my stress. My body needs to just shut down and turn off. Does this resonate with anyone?

So let's get back to the not exercising part. I've already said my/our bodies react to stressful events by feeling things like exhaustion but sometimes we experience other negative physical sensations (like dread) to things we think we "have" to do. That negative physical sensation? It's a gift our body is giving us to tell us we need to recover from something. Trauma. Non-stop pivoting. The political climate. Schitt's Creek being over.

For me the thing I felt I "had" to do was work out. It seemed WAY too hard a task to accomplish this summer, though. At least, the way I'd been working out pre-Covid. So I wallowed in this cycle for quite a while until my motivation meter crept back to a place where I felt I was ready to do something. And over the last 10 weeks, I have been slowly working my way back to what I was doing in the "old days". And it feels GOOD. 

Exercise IS medicine. Even when we feel in our bones that we just can't do it. The key is finding the *right kind* of exercise at the *right intensity*. Can you do a 20-minute walk outside? Awesome! Can you stretch for 5 minutes? Your body will thank you. Can you only lay there at the top of your stairs with your animals at your side? Practice being kind to yourself and be OK with it. You'll feel different eventually.

If you've fallen out of your regular routine lately and can't seem to get your groove back: Be kind to yourself. Your groove might just need to look a little bit different right now.

I like to compare the newness of mask-wearing to learning the Turkish Getup for the first time: At first it makes no sense, we do it all wrong and it feels pointless but as we practice it time and again we realize that, actually, it is not as uncomfortable an endeavor as it seems to be, we notice we incorporate some of the movements into our everyday lives and it just becomes something we do because it makes us stronger.

Masks are going to be here for a while which is why today I'm showing you a few tricks to make you feel more confident in your balance. Masks aside, the truth is that if you've had changes to your vision in any way -- cataracts, macular degeneration, any other not-fun condition -- you've likely noticed a huge difference in the way you move through your world, specifically with balance. While with a mask we lose some of our peripheral vision, some of you might also have lost some vision in the center of your field of vision or you may see floaties in one eye... I could keep going. 

The loss of balance can be incredibly scary and that's why I'm here to bring you exercises you can do to help it get stronger! Balance is skill that needs practice. It is not something you have or don't have! So let's get to work! 

Variation 1: Just the Eyes

Variation 2: Kneeling

• ​Get down on the ground and sit back into your heels. Your toes can be pointed or tucked under
• Place your hands slightly in front of your knees and place a little bit of weight into them
• Place your tongue on the roof of your mouth and breathe in and out through your nose
• Look up toward the ceiling and let your head follow
• Then look down toward your belly button and let your head follow
• For look arounds, look UP and over your shoulder and let your head follow. You can totally allow your spine and arms to move with you, too
• Then, look the other way!

Do about 10 of each to make up one set.

Variation 3: Standing

• Stand with your feet about hip-width apart, knees soft (not locked out)
• Place your tongue on the roof of your mouth and breathe in and out through your nose
• Look up toward the ceiling and let your head follow
• Then look down toward your belly button and let your ad follow
• For look arounds, look over your shoulder and let your head follow. You can totally allow your spine, arms, and hips to move with you, too
• Then, look the other way!

Do about 10 of each to make up one set.

Coupling single-leg balance with some good-for-the-brain cross-body action is SO JUICY!

Of course you can do standing cross crawls in a variety of different ways but if we're talking about becoming more confident with our balance and walking while wearing a mask, I really like this variation:

• Root your standing foot into the ground as you pick up your other leg
• Feel that standing leg grow tall and strong as you slowly bring your elbow to the rising knee
• If you cannot physically reach your elbow to your opposite knee, that's OK! The physical tap IS important so use your hand or forearm
• Imagine you're moving through honey: Slowly and steadily

Do this for 1-2 minutes

We spend a whole lot less time on the ground as we age, don't we? This means we stop practicing getting up from the ground and if we fall (especially at a later age), we might not know how to get back up. 

This is why I am a big proponent of practicing "falling" down and getting up  in a safe space so we get used to it! You can do this exercise using all of your hands and feet but to make it more fun, I like to practice getting to and from the ground with the use of either one hand or none! 

The only wrong way to do this exercise is if you get up or go down in a painful way. Have fun with this.

​Put a timer on for 1 minute or 3 or 5! Whatever you do, just practice.

My friends: Masks are here to stay for a while and winter is coming. Let's all stay as upright as we can.

(Like these? Please share this post and let me know what comments or questions you might have in the area below!)

NOTE: THIS BLOG POST WAS WRITTEN BY MY GOOD FRIEND AND LA-BASED MARRIAGE AND FAMILY THERAPIST ELISABETH ABBOTT. PLEASE ENJOY!

As a psychotherapist specializing in trauma and anxiety, I’m seeing an uptick in depressed, anxious, and panicked feelings in my clients — and to be honest, in myself. Here are a few of my best mind-body practices for surviving this … let’s just say challenging period. ​

Do you hate when someone tells you to “just breathe” as much as I do? This is a little bit different, and it’s backed by neuroscience. Place one hand on your chest and one hand on your belly. Now breathe so that your lower hand moves in and out, but your upper hand stays put. You don’t need to count, or even to breathe particularly deeply — just make sure you’re breathing into your belly. Do this for a while, and notice how you feel. Here’s why it works: when our nervous systems go into emergency mode, or fight-flight-freeze, we breathe rapidly and into our chests. When we breathe into our bellies, our nervous system signals to our brain that it can shut down the fight-flight-freeze response and move back into resilience. If you’re breathing into your belly, it can’t be an emergency. ​

Another way to ground is by changing your sensory input. Have you been drinking hot tea? Drink a glass of cold water. Notice how it tastes, and how it feels in your mouth. Smooth some fresh-smelling hand cream on your hands; notice the texture and scent.  Adjust the lighting (open your blinds, or close them), and notice what happens for you on the inside. One methodical way to use your senses to ground is a short five-senses meditation, which goes like this: Describe one thing you can see right now. I can see the trees through my window. They’re bright green, tall, and gently waving in the breeze. (It’s important to do this slowly and describe what you’re sensing with lots of adjectives.) Now repeat this process with your other four senses: touch, smell, taste, and hearing. Using each one of your senses and then describing it with lots of adjectives takes us from our brain’s limbic system (our fear-response system) into our prefrontal cortex (where logic and executive functioning lie), and helps to bring our nervous system back into resilience. ​

For distance-learning students and working-from-home adults, Zoom fatigue is real. My son’s second-grade teacher has instituted mandatory “brain breaks,” during which the kids get out of their heads and into their bodies. In our house, we use this time to play Just Dance on the Nintendo Switch, a game where we work up a joyful sweat to songs from Lizzo, Bruno Mars, and a host of 80s/90s hits — and he thinks he’s getting away with something because it’s a video game! Connecting with my kid and with my body, plus those euphoria-inducing endorphins, make this the best part of each day. If you don’t have Just Dance … just dance! I highly recommend the 80s dance party Spotify playlist. ​

I hesitate to say “lower your expectations,” but lower your expectations. We are going through an unprecedented global crisis. The world is having a collective trauma response and processing untold amounts of grief. Even if you haven’t become ill or lost someone you love due to COVID-19, you have likely been affected by job or financial instability, putting off important life milestones, stressors regarding role changes or family conflict, difficulty obtaining food or supplies, missing friends and family, a lack of (or too much!) human touch, or even just missing your routine. All of these things impact our ability to concentrate while working from home, to be a present parent/spouse/coworker, or even to take care of ourselves. These aren’t normal circumstances, so why are you holding yourself to your normal levels of productivity, or even to your normal mood? Help yourself to remember that survival is more than enough right now. That loaf of sourdough, or literally any completed project — is extra credit. ​

I just checked in with my friend from high school and Northwestern University who now resides in Italy to see how she and her family were holding up (at the time fo this post, Italy is on lockdown due to Covid-19). She jokingly said, "Send workout tips for people trapped at home," and I thought, "YES! I've got just the thing!"

I made this video a few years ago (back when there was no pandemic and I had ugly curtains) and it still holds strong today as it did then! There's SO MUCH STUFF around the house that can easily be used to help you get your sweat on. Let's face it: Exercise is KEY to keeping us healthy and we shouldn't let the Coronavirus scare us away from that.

Please watch the video below with a breakdown of what the workout will look like below that. Enjoy!

WHAT YOU'LL NEED:
A suitcase (to travel with! You know, up and down the hallway...)
Hand towels
A heavy book
A gallon of water/milk/detergent/etc
Two wine bottles
A very sturdy chair
Something to balance on your hand (like a slipper)
A reusable grocery bag with something in it (that has some weight to it)
Dog and/or cat*

*Do not use for exercise unless they're super relaxed. See bottom of post for example.

Do the following exercises in order with little to no rest between them. Take 2 minutes after the last exercise before doing the circuit again.

1. Suitcase carry: Do this for about 45 seconds in each hand. If you feel this in your low back despite bracing your core, make the suitcase lighter or use something else.
2. Towel mountain climbers: Perform 10-15 on each side. The leg that slides in should feel pretty weightless so you can stabilize using the extended leg. Your torso should be still enough to balance something on it.
3. Goblet Squat: Perform 10. Keep your knees behind your toes and aim to bring your thighs parallel to the floor. 
4. Renegade Row: Perform 10 on each side. This is where the very sturdy chair comes in; keep your shoulder right on top of your wrist here and keep your hips quiet.
5. Step Up: Perform 10-15 on each side. Again: STURDY CHAIR. If that's not an option, perform this instead.
6. Pec Flies: Perform 15. Keep a slight bend in your elbows throughout.
7. Turkish Getup: Perform 1 on each side. Now, if you don't know this move it can seem pretty daunting. Here is an awesome post breaking it down piece by piece. If you'd rather not learn this new exercise, though, do this instead (10 on each side).
8. "Kettlebell" Swing: Do 15 of these. Keep in mind that at the top of the swing, your body is in a vertical plank position which means your glutes, abs, thighs and armpit muscles need to be tight! If this seems too complicated, try 15 of these instead!

So how was that? I'd love to know.  Leave me a comment below!

Oh, and that example of only using your pet for exercise if they're super relaxed? See below.

One of my nutrition coaching clients travels a LOT. One thing she's working on is changing up the habits that have caused her to gain weight on these trips in the past. 

I think we've all been there: Whether it's Miami with our girlfriends or in Paris with our spouses and kids or Shanghai for work, it can be very difficult to practice abroad the healthy living habits we have at home. Over-indulgence is real, it can happen for many reasons, and it can leave us feeling crappy when we come home.

When my client dug deeper into why the travel over-indulgence happened, it all came down to stress: Stress about having to be "on" for parents and siblings; stress from having to be available for the kids all the time throughout the trip; stress from having very little time to recharge batteries. Even when it's FUN, these stresses can pop up. And so she would dull said stresses with sugary drinks, ice cream and other snacks, and alcohol. But she wasn't having it anymore. (Amen, Sister!)

Does this sound familiar to anyone? I know it does for me!

When I asked how she could see herself replacing those old habits, here is what she told me: She made a self-care kit! She took a beautiful bag that she had and filled it with items that would help her take steps to pause, breathe and do something just for HER that could help her recharge.

How cool is that?

I think it's SO cool that I'm going to list 10 items I would put in MY self care kit that I think you'll like, too!

1. Calming essential oil roll-on. My friend and business coach Pamela gave me a Stress Away roll-on before I had to give a big talk and I swear it calmed my nerves. Maybe it was the power of the scent, maybe it was a placebo effect but either way I felt (and smelled) ready to conquer! Lavender oil is also said to have calming powers and may be easier to find in person.

2. Your favorite tea. Black, green, herbal, whatever: Sometimes a nice warming drink you can put in a mug and wrap your hands around it like a hug can also warm up the heart and soul. Just make sure you don't caffeinate too late in the day...

3. That book you can read again and again. (My favorite is Harry Potter and the Sorcerer's Stone; it takes me away to Hogwarts where I would have been a Ravenclaw...)

4. Mini Band. Movement heals so if you can step away for a few minutes and knock out some exercises, it might just elevate your mood! Mini bands are so easy to travel with because they take up VERY little space and there's a whole lot you can do with one!

5. A Journal. You can use it as a diary, as a sketch pad or even something you can just scribble in. Putting a pen to paper can help you sort out your feelings in ways ruminating in your mind won't. So get yourself something you'd be excited to put your emotions down in and get going.

6. A Checklist. I'm in good company when I'm surrounded by other people who write down a to-do item they have ALREADY done just to cross it off. Sometimes I only get through my workouts just so I can mark every set as done. This checklist from Steel Petal Press (where I get all my cards) is pretty awesome for my fellow crosser-offers.

7. Balls. TruFit trainer Kathryn Lehner introduced me to these TuneUp therapy balls that are softer than Lacrosse balls and harder than tennis balls. So, in other words, they are balls that are perfect for working out the kinks (between your shoulder blades, behind your knees, under your feet... the list goes on).

8. A clone of your furry friend. Being out of town sans the pet you cuddle with all the time can feel really strange and we know how much animals can bring happiness to your life... which is why companies that make stuffed animal clones of your pets even exist (and isn't it rad that they do?)!
There's no shame in adults having stuffed animals, y'all!

9. Silly Putty. If you are someone who uses their hands a lot or who bites their nails/twirls their hair/etc when they're anxious, carrying some silly putty around can be a very handy alternative to those habits AND it can help ground you a little more in that stressful moment. Keep an egg in your kit, place some of that putty in your pocket and live your life!

10. Index cards. Yes, they're old school, but just like there's something different about putting pen to paper, there's something about reading from a physical piece of paper rather than from a device. What are these index cards for, you ask? They are affirmations you will write to yourself. You can remind yourself of all the reasons you're trying to stick to healthy habits; you can remind yourself that whatever stress you may feel will be temporary; you can remind yourself of all the reasons you are so special. Basically, you can pull the cards out at times of weariness to get your groove back. 

I hope this started getting your creativity going with how you can make your OWN self care kit! Is there something you would have listed that wasn't mentioned? List it in the comments below!

I know I'm not Oprah but I still want to share my favorite things (related to fitness) for the holidays! Here are some treats that I swear enhance my own exercise routine and keep me excited to stay consistent. If you've got someone in your life (or ARE that someone in your life) who works out, consider these options as holiday or New Year's gifts!

Barefoot training was hugely popular for a few years (and still is in some gyms). Training without shoes on can be hugely beneficial for a variety of reasons but not everyone wants to go full-on nekkid with their feet. This is why I've grown super fond of grippy socks! Thanks to Barre and Pilates, these socks are pretty easy to come by. Try out this brand if you want more "serious" lifting socks. If you're looking for more "everyday" grippy socks, though, you can try out these or these!

I know these are pricy (compared to those free earphones that come with the actual phone) but I have to say: They've been 100% worth it. These AirPods are the most comfortable earphones I've ever had (do your ears get sore from wearing earphones for a long time? Mine do...). When you're doing dynamic movements in your exercise program, it's really best to go wireless if you can. No one wants to get tripped up in cords.

There isn't a whole lot you CAN'T do with a kettlebell: Turkish Getups, swings, goblet squats, chest presses, rows, deadlifts, halos, armbars... The list goes on. The ability to use the bell for mobility, strength and cardio is pretty cool and I can't say regular dumbbells can do all of that with the effect kettlebells have. The "standard" bell weight for women is 16kg (36lbs) and 20kg for men (45lbs). But everyone is different so get something that sounds like it's JUST a little heavier than you can do so you can work up to that weight being your usual go-to. 

Fanny packs have become WAY more mainstream so this is truly a good time to get someone you love one of these without a look of confusion. Why? Because they allow you to go on a run/walk/hike/adventure without fear of your keys or wallet falling out of your jacket (which is how I lost my license and credit card once...).  Let your loved one get after it out there!

One of my best friends was given a GORGEOUS Art Deco engagement ring. She loved it so much she wore it when I trained her before her wedding. And the band broke. Turns out you're not supposed to work out with your engagement or wedding ring on. Who knew? Well, a lot of companies, actually, because there are a lot of silicone ring options out there now that allow you to be active with your hands while keeping your jewelry intact! Enso is a really well-known brand but I got a fun multi-pack here.

Recovery needs are REAL if you want to exercise long-term and injury-free. Plus, who doesn't love a massage? (Well, some people might not so I have some other recovery ideas below). If you have a particularly active loved on, you could even spring for a 90-minute treatment. My favorite local Evanston massage therapist? Dan Plyter! Dan doesn't have a website but you can book with him my emailing him here. If you'd rather book with a female, Erika Bitto is my go-to. You can also book a massage with her through Dan.

Does your loved one complain about sore muscles? CBD creams are all the rage right now and for good reason (in my opinion). I love my Charlotte's Web cream for some overnight soothing after hard workouts. If you're in the Evanston area, you can visit my favorite CBD store, Botanica. Not super into CBD? Mix a little bit of this essential oil blend with some coconut oil and get similar muscle-warming effects!

Sore and overworked bodies can stand to give themselves a nice, hot bath once in a while and a soothing bath isn't complete without some Epsom salts. Don't confuse these with bath bombs (which my pelvic floor PTs advise against). I love Epsom salt baths so much I order this 20lb bag from Amazon... Sprinkle in a few drops of that oil you might have also bought above to kick the recovery up a notch.

If I'm being honest, the best time for me to work out is after I see clients but I often  have other places to go after with no chance to shower. That's OK now because I've discovered a shower in a bottle! This foam cleanser works surprisingly well and doesn't have a super aggressive smell like icky body sprays have. Gotta love products that don't let you have any excuses not to work out :)

Sometimes you want to give your hair a little post-workout zhuzh (yes, I had to look up how to spell that). I've tried a TON of dry shampoos, this is hands-down my absolute favorite. Spray away, this shampoo doesn't leave any powdery residue!

I hope this helps at least jog your mind with some ideas for how to support your loved one's fitness endeavors! If you have any questions, don't hesitate to ask below! Thanks for reading!

These breakfast options are obviously the tippy tip of the iceberg but they're my go-to favorites. I hope you enjoy them! 

Do you have a favorite healthy recipe for Meal #1? Share in the comments below!

1. Create intention: 

• Why am I here, anyway?
• Currently, how much of your mind pie chart is taken up by things (your laundry list, the project you need to finish at work, how annoyed you are that your dog only let you sleep for 4.5 hours)
• What do I want to have gained when I leave here?
• Go back to your pie chart: Time to clear space out to focus on the here and now
• Take mental inventory again

2. Clear space

• Decide you are going to set your thoughts aside for the next selected amount of time
• Shift focus to the here and now

3. Wake up and be ready

• What is your current energy level (1-10)?
• What can you do to adjust your energy, even just a little bit?
  • Doing jumping jacks?
  • Taking deep, energizing breaths?
  • Drinking a tall glass of water? Or a tall glass of espresso (don’t judge)?

4. Prepare yourself and surroundings

• Is your body prepared?
• Is your thinking prepared?
• Are your feelings prepared?
• If you answered no to the above, what can you do — nothing is too small — to inch you closer to a yes?

When we’re bombarded by information and images and different forms of media all of the time, it’s no wonder that even the most focused of us can feel like Jackson Pollocks sometimes. So I hope that this exercise helps to center you and get more out of your tasks — like your workout! — at  hand.
Let me know if you have any questions and if you want to follow Dr. Lewis, you can find her here and here. And if you want to laugh as you learn about exercise, you can find Tony here! (And if you’re not already following me on Instagram, do sohere and here for crying out loud!)