Ten years ago today, on June 23, 2011, my baby company was made an official LLC through the State of Washington.
IzzyFit is 10 years old now! It's a 5th grader! Time... If flies. Companies grow up so fast.
And I *hope* I've grown up with it. As I look back at the last ten years, I'd love to share with you some of the biggest lessons I've learned.
1. If you're not reevaluating how you do things every few years, you're doing it wrong. Follow the science. Learn from people smarter than you. Let go of what you thought to be true that's been proven wrong. Be transparent with clients about why you now think one way today when you did it differently the day before. Oh, hey, did you know your knees CAN go past your toes in a squat? Yeah! Go figure!
2. Strength training is for strength gaining, not weight losing. Weight loss is a fine goal if you and your doctor think it is necessary or you have (healthy) aesthetic goals. AND, at the same time, using strength training as a means to lose said weight is a study in using movement as punishment. Strength training should be EMPOWERING. It teaches you to take up space and OWN IT. It can help prevent injury and illness. So focus on the gains in the gym. Then, let's talk about lifestyle stuff that can get you to your weight loss goals outside of it.
3. Showing up matters. IzzyFit was born in June of 2011 and hit a crossroads in 2012. The relationship I was in at the time exploded into and I didn't know my next steps. Instead of staying in bed the morning after my Big Bad Breakup, I showed up to work and trained my clients. The new career that I'd both worked really hard for and given up a lot to change to was NOT going to be taken away by some stupid prick.
4. Everyone needs a coach. Life's demanding. I had trouble brushing my teeth twice/day during the pandemic because I was so tired. AND I'm supposed to figure out a program for myself? No, thanks. Thanks to the past year, there are now more ways to find personal training at any budget. Want a connection? Please email me, text, or set up a call so I can help connect you to the best option.
5. You're. Not. BROKEN. We all have physical differences, some that can make life harder than for others. And if a fitness professional ever points out all of your physical "shortcomings" and says they can "fix" you with their system: Run. They're trying to make a sale. You're not broken. You are where you are and our job is to help you move better. Meeting with your fitness professional should help you move forward and onward, not make you cry.
6. Before and after pictures are bogus. And I used to take them to help clients see progress. I even used a before and after sequence with a Client of the Month post and I still really regret it. Why? Because underneath the "look how far this person has come" congratulatory high five we give can lie the "OMG did you see that before? Ew." And that trend really needs to die. Why? Because that before picture was always worthy of love and acceptance and we spend too much time worshiping at the alter of thin.
7. I like strong butts and I cannot lie. Want to lead a healthy life into old age? Lift heavy to strengthen your glutes. Period. Here's more on why.
8. Don't put off exercise. I have a new client. She is 86. She walks up and down the stairs better than some of our much younger clients. She has been training consistently with a trainer for 20 years. It's never too late to start. Just start and be consistent.
9. Tacos are the best meal. Always.
10. Consistency is key. As Tony Gentilcore likes to say, the ideal prescription for exercise is 3x52, meaning we should all be moving three days/week for 52 weeks out of the year. Sound daunting? It might and that's OK. So we start where we are, work to hit our initial goal consistently, and work up to 3x52. Show up consistently and it becomes a part of who we are. Conversely, if we consistently start and stop, that also becomes part of who we are. The choice is ours.
I'm sure I'll think of other IzzyFit lessons I've learned along the way but I'd like to leave you all with my deepest gratitude. Without all of my clients past and present, and friends like you to write and provide content for, IzzyFit wouldn't even BE 10 years old. So thank you, IzzyFit Nation. Much love to you.
Ten years after my first side butt post, I figured it was time for an update with some other exercises.
I firmly believe the stronger your tush is, the longer your life can be. Here is why: The side butt (gluteus medius) is responsible for:
If your side butt is weak it can affect your:
If you’ve sprained your ankles a lot, have knee pain when you run or do any activity, have low back pain after long walks, have uneven shoulders, etc: It could all stem from a weak side butt!
When it comes to the body, EVERYTHING is connected.
One place to start working on the almighty side butt is right here in one of my very first blog posts ever (hey, it still stands up!).
The second place: Right in this blog post! Here are three more of my favorite exercises that target the side butt (and other fabulous places).
Side Plank Clamshells
Single Leg Deadlifts
This exercise is particularly challenging and if you’re finding that balance is a big challenge, check out these alternatives from Tony Gentilcore.
The THIRD place you can start working on the almighty side butt: By taking my Strong Butt, Long Life class! SIGN UP HERE!
Friends, it might sound like I’m obsessed with the booty. It would be more appropriate to say I’m obsessed with helping clients find their strongest, most physically stable self so they can enjoy their non-exercise life to the fullest!
Who’s with me?
We all hold on to numbers. How much we weighed in high school. The dress size we were at in March of 2020 and the dress size we are at now. The number WW points there are in a bag of popcorn. Our highest output on the Peloton.
We remember these numbers for different reasons. Maybe we’re competitive with ourselves or others. Maybe we have photographic memories. Maybe those numbers stand for something deeply emotional in the back (or front) of our psyche.
The above photo was taken on April 12, six years ago.
Six years ago, I hit a personal deadlift record of 225lbs. And it made me feel like I was finally a legit fitness professional.
In this photograph, I weighed 122lbs. I needed to lose one more in order to go through a kettlebell instructor certification so that I could be tested using a 12kg bell rather than a 16kg bell (which was too heavy for me to do some of the tests with, which made me feel a little less-than).
Fast forward to four months later:
I’d felt like a BADASS on April 12, 2015.
And then I felt like a -- what’s the opposite of badass? Goodass? -- loser just four months later.
Numbers: They are meant to be black and white. They (like food) have no ethical value.
But, GOOD LORD, are we good at giving numbers all of the meaning in our lives!
As I’ve been philosophising on the six years between this photo and where I am now, here are some thoughts I’ve come up with:
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:
1. The Laws of Thermodynamics Are Real. Very Real.
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.)
2. Don't Knock It Until You've Tried It
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?
3. Creativity Is Our Only Limiting Factor
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:
4. Wearing a Mask and Lifting Weights: It CAN Happen!
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.
5. Take Time to Reflect
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?
6. "Life moves pretty fast. If you don't stop and look around once in a while you could miss it." - Ferris Bueller
BONUS: I HIRED TRAINING ASSISTANTS!
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.
Now, Onto 2021
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 firstname.lastname@example.org, 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!
Neck Nods & Look Arounds: 3 Variations
Variation 1: Just the Eyes
Balance is a reflex. It is not a posture, it is not something we should muscle through. Through a combination of what our visual system, proprioception, and vestibular system, we get balance! And (dumbing this down to my level) this means that:
- Where our eyes go, our head generally goes
- Head control is essential for good balance
- Head control affects our inner-ear (vestibular system) and where our joints/muscles/tendons thing they are in space
Learning to move better and feel better includes working on all of these systems together with exercises like neck nods, look arounds, egg rolls... the moves I keep making videos of!
But some of us are prone to dizziness which can make those movements just too challenging. SO: To work on head control, we take it down a notch and just start working our eyes!
This might look strange but, trust me, it's still a great way to feed your nervous system some good information that will help you stand tall.
Try doing 10 of these looking up and down and 10 side to side.
Variation 2: Kneeling
Do about 10 of each to make up one set.
Variation 3: Standing
Do about 10 of each to make up one set.
Slow Cross Crawls
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:
Do this for 1-2 minutes
Did you know that the biggest reason people trip and fall while walking is because they drag their feet? As we age, we tend not to pick up our feet when we walk around, even walking toe-pointedly. (I just made up that term. I mean to say some people not only drag their feet while walking but also their TOES which, you know, causes people to trip and fall).
I love this exercise because it helps us practice picking up our feet (and you can channel your inner Monty Python fan while you do this)! It also combines single-leg balance, mobility, and forces us to move in a plane of motion we aren't used to (sideways).
Simply step over 4-5 "puddles" in each direction left to right 4-5 times to make up one full set.
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.
Track your sensations
We’re accustomed to tracking our thoughts and feelings. (Sensitive over-thinkers, put your hands up! I’m raising mine.) But many of us don’t have a lot of practice tracking sensations that occur below the neck. It looks like this: While I’m writing this piece, I’ve got butterflies in my stomach, my shoulders are tensing up, and my feet are comfortable and warm in my furry, squishy slippers. The words we use to track our sensations might not always make sense, and that’s OK! Your chest can feel purple, your knees can feel full — any sensory description is valuable as long as it feels right to you. We don’t necessarily have to interpret the sensations. In my case, I don’t need to figure out whether my stomach butterflies come from excitement or nerves; just noticing them non-judgmentally helped my stomach to settle down. Developing a habit of tracking our sensations gives us insight into the wisdom of our body. It lets us know what’s working (my slippers) and what might need more attention (adding a cushion to my chair released the tension in my shoulders).
What’s one thing that makes you feel safe, calm, or just 4% less terrible? That’s a resource for you. This is going to be different for everyone. It seems like my entire social circle is making sourdough bread and posting it on Instagram right now. That thought fills me with cold dread (though the eating part sounds great). Instead, I’m sitting with my dog on my lap, stroking his soft fur and listening to his breathing. I’m noticing that my deep breaths are synchronizing with his, and there’s a pleasant warmth in my belly. The pleasant sensations are what tell me that my dog is a resource for me. There’s a tenet of solution-focused psychotherapy that says, “When something is working, do more of it.” Looks like more dog cuddles are in my future.
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.
Anxiety, worry, and fear exist in the future and in the past. Grounding refers to bringing one’s attention to the present moment by using your five senses. There are a number of ways to ground. Notice how your body is making contact with a surface: how does each part of your body feel when you’re sitting in a chair? Lying down on the floor? Leaning against a wall? For example: When I’m sitting in this chair, I notice that my feet feel heavy on the ground, my back feels solid against the chair, and my hips want to move and shift in order feel more comfortable — there, now that I allow them to shift, they can sink in and allow the chair to support them. When sensing your body doesn’t feel good or safe, you can also ground externally. Look around you, and count all of the blue things in your field of vision. Slowly notice and describe each blue thing to yourself before moving on to the next. You can count any color or any object, as long as you’re noticing what happens in your body as you do.
Use your five senses
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.
Dance it out
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.
Adjust your expectations
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.
Elisabeth Abbott is a Licensed Marriage and Family Therapist in Los Angeles. You can reach her at www.fulfillinglifetherapy.com
If you're like me, you've been bombarded with content lately and it either:
1. Tells you what you should be doing
2. Gives you a COVID-19 update
3. Spells gloom and doom
4. Sells you an online product that will change your life or
5. A combo of all of the above.
I'm not so into that, it's SO VERY tiring. Instead I'll just leave you with a few thoughts I've been having since we started sheltering in place.
I went to Trader Joe's last week to get groceries. I felt a lot of anxiety before going since TJs is already typically crowded and the thought of the chaos that could be there was mind-numbing. But we also needed groceries.
Long story short, Trader Joe's is doing the most amazing job making shopping feel safe and calm. Produce was fully stocked, proteins were fully stocked. There was even toilet paper!
Do you know what was missing?
Ice cream, almost all of the cookies, almost all of the chocolate (including chocolate chips), and potato chips.
Clearly we're eating our feelings. And, hey, ZERO judgement since chocolate and ice cream were on our grocery list, too. Oh, well.
Here's the thing: We are a world going through such a huge range of emotions. I'm not here to shame a single person for how they're reacting to this new world.
I AM here to point something out, though.
If this is a New Normal For Now, regardless of how long, then the new behaviors we adopt in the New Normal For Now will become new habits. And those habits will decide how we feel inside and out. And I can tell you that if grocery stores continue to be out of ice cream and cookies and chocolate and chips, we'll be feeling SUPER shitty inside and out soon enough.
What if we flipped the script about this whole situation? Yeah, let's give ourselves a small window of time to "get through this" and feel our feelings. Can we then remind ourselves that feelings are not permanent? And then, can we see if this situation could serve as an opportunity to create new habits to help us feel GOOD?
We could figure out how to exercise at home; try out some new recipes; tidy up to create more mental space; go to sleep earlier; journal; meditate; take up running with your dog while also socially distancing (see photo above). We can learn to be there for each other, lean on each other, connect more (thanks, Zoom!).
OK, I'm going to sign off before this becomes a "tell you what you should be doing" email. Know that you're not alone. We are all in this together. I am here for you to connect with.
PS. For the love of all of the chocolate in the world, please please please stay home unless you have to run an essential errand or get fresh air away from other humans. And consider watching this if you are tempted to go out.
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...)
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!