Monthly Archives: December 2009

Good Intentions

Good intentions. We all have lots of them and some of us even follow through with them. But, do you ever have that family member or friend who seems to sabotage, those good intentions. Here’s what I mean:

  • Getting ready to workout and friend/significant other says “Hey, can you help run some errands or meet me out.”
  • Friends/family members want to go out for the night drinking and try to guilt you into going when you are trying to be good.
  • You go to a party and decide not to drink alcohol, but are constantly feeling the pressure to drink because your friends are.
  • You get home from work and really want to go for a run because you know how good it will make you feel, but the kids/family need your assistance.

So, what do you do in these instances. Do you give in to the peer pressure? Do you eat that something that you never on a normal day would if it weren’t made by your mother-in-law?

Here are some tips that I use to help myself stay on track and educate my friends and family along the way.

  • Let them know how good exercise makes you feel. If it give you more energy tell them. If it makes you in a better mood tell them (because no one wants you in a bad mood).
  • Let them know that you consider eating healthy and exercising preventative medicine and your personal life insurance policy. Maybe they will want you to educate them along the way as to how they can help themselves.
  • Most importantly let them know how important your exercise and diet plan are to you. If your friends/family truly love you, they will respect your desire to live a healthy lifestyle!

Only you can control you. Don’t be easily influenced  and stick to  your guns!


Below is an outline that I just used for a talk – ENJOY!


X – exercise

  1. Importance of exercise
  2. Calorie burner
  3. More lean muscle=More calories burnt at rest
  4. Need to add more during holiday season to offset celebrations


M – Moderation

  1. Plan your day/week around holiday plans
  2. Understand what a portion is before you go out
  3. Bank some calories if needed
  4. Eat 5-6 smaller meals throughout the day
  5. Water


A – Accountability

  1. Get a workout buddy
  2. Plan to lose a pound or 2
  3. Make a list of goals
  4. Log your food


S – Schedule

  2. Plan for the unexpected, i.e. overschedule exercise in case you have to cut back
  3. Know that you have a backup plan that you can do anywhere

                                                               i.      Demonstration of at home exercise

                                                             ii.      Importance of interval training and calorie burn

The Dreaded Treadmill!

I loathe the treadmill! With that being said, sometimes a girl’s gotta do what a girl’s gotta do! Today in Iowa, we had a snow day. Great for the kids, but not always their parents. But a girl (or guy) also has to get a work out in, and with a whole day, I had plenty of time to get back in touch with my treadmill. Here are a few tips to make it a little more bearable!

  1. Watch TV – if a tv is available, watch it. You can play little mind games and either make it to the end of a show or end of a commercial. Try running during the commercials if you normally walk.
  2. Talk to your kids (if you have them) – I told my kids they had to come in to the room with me and we were able to catch up on lots of things!
  3. Break it up into various workouts – For instance, do 10 minutes here, 10 minutes there. Today I got on 4 times for a total of 11 miles. ( I know, I’m a little crazy like that).
  4. Set a goal – as with everything, if you set a goal of how long you want to walk/run, how many miles, etc, it gives you something to aim towards.

Good luck to you treadmill goers – gonna be a long winter!

Brrr – Running in the winter

We all learn something everyday. What I learned yesterday is that even people who do an activity for a long period of time can keep learning. I am talking about cold weather running. Running in the winter in Iowa can be very tricky.

The following are a few of my tips that I have learned, sometimes the hard way!

  1. The Weather Channel is your friend – go to – on there you will find what the temperature is, the windchill, the wind gusts, etc. I usually try to plan my run and the direction I am going after looking at this. There is also an hour by hour button that is my favorite when I am planning a long run.
  2. Layer! My staple is if the temp is under 45 I am in pants. If the temp is under 30, I am in tights. If it is under 20, I am in tights with pants on top of them. For the upper body, if under 45, long sleeve dryfit shirt. If temp under 30, long sleeve mock turtleneck dryfit with vest, if under 20 (with wind) 2 top layers and the always handy fleece vest.
  3. Gloves – this has been my biggest problem over the years is how to keep my hands warm. If the temp is over 30, I am usually good with my sweat wicking gloves. If under 30, I have found if I buy a cheap pair of cotton finger gloves to wear under the sweat wicking gloves, my hands stay warm. Hand warmers in the gloves come in handy also.
  4. Hat/Headband – If it is under 30, I am in a sweat wicking stocking cap as it keeps my head warmer than an earband alone.
  5. Chapstick –  The cold weather can chap those lips, so always carry some. It can also come in handy to prevent nose chapping/chafing when running when you smooth some underneath your nose.
  6. Telephone– if you are running distance or in the cold, it is always good to have a phone with you. As some of my friends found out last weekend, the phone can get you a ride home or get more clothes brought to you!

Good luck to you winter weather warriors!

Every Little Bit Counts

Every little bit counts. Every little bit you put in your mouth. Every little bit you you take the stairs. Every little bit you get up and down and move!

One of the most common complaints that I hear from my clients in my Personal Training Studio and with my corporate wellness coaching is not enough time and my family. My typical is response is one of a 2 things.

  1. Schedule it! People will ask me how I have time to work 2 jobs, have four kids and still find time to train for marathons and have time for myself. It is all in the scheduling and my priorities. I very rarely miss one of my kids activities and still make my time, because all are in my schedule.
  2. Get Creative! I used to feel guilty when I would work all day and then go to the gym. I’ll tell you what, I got over that. Having exercise in my life makes me a better mother and wife! If I have to workout at home, I will. If I have to do it before the kids get up, I will. It means that much to me and it is a priority!

If you are interested in an estimate of how many calories you are burning with a specific activity, check out the following websites:

Remember, every little bit adds up for the positive and negative.

Here’s to healthy living!

What stage are you in?

We all go through different stages in our lives whether it has to do with work, family or health. Today, I’m going to talk a little  about the psychology behind how we decide to take action.

  1. Pre-contemplation – this stage is where we are starting to build our confidence and see the importance in making a change.
  2. contemplation – In this stage we get off the fence we decide change must be made.
  3. Preparation – the preparation stage has to do with goal setting. Once we have decided we want and need to change, we make our plan!
  4. Action – the action stage is where we take our goals and run with them. We have carefully thought about, planned and made a contingency plan on how to attain these goals and we are doing it!
  5. Maintenance – in this stage, we have taken our goals, accomplished them and now continue to live the lifestyle we wanted.

These stages, as I stated previously, can be applied to your personal, professional or healthy life. What stage are you in and what are you going to do about it.

If you are looking for more information on this subject, check out James Prochaska – he talks of 6 stages, but I excluded the Termination stage as I believe  that if we need to change something, it should be for life!