Schedule, Don't Skip!

Developing a workout schedule is SUCH an important part of maintaining an effective exercise regimen! Pencil-in your workout every day in your planner (if you aren't a planner person, I strongly suggest it- I literally plan my entire life out!). Set aside an hour a day and schedule your workouts around your busy life! When I "pencil-in" my workouts, it forces me to run to the gym as soon as its time. That way I can get it over with and continue on with my busy schedule. Scheduling is key :)

haha, thought this was appropriate :)

Develop a routine that you have to adhere to! My routine consists of cardio every day, and then I rotate between arms/legs one day, and abs the next day. This motivates me to not skip the gym, because then my days would be all confused.. and for someone who plans their life out, that stresses me out :) It is also great to confuse your body by doing different exercises! Work as many muscle groups as possible and build that bod!

Like I mentioned before, tracking your workouts is one thing that totally motivated me to not skip days at the gym. Find a small notebook, tape a piece of paper to your wall, or create a "note" in your iPhone where you HAVE to log your workouts! On the days that I really dread the gym, I think about how I'll have a x-mark on my skipped workout day... and that alone motivates me to do my workout :)

Now, don't forget, you don't need to workout EVERY day! Give your body a break so your muscles can recover! It is all about scheduling!

Morgan

Goal-Setting

So, I know I talked about goal-setting in an earlier post, but this week I feel like it is even MORE relevant to talk about! Goal-setting is the best way to motivate yourself and to push yourself through every workout. If you have something to work towards, you will feel too guilty to quit your workout 10 minutes early or eat sweets all day :)

Feeling healthy and confident is something I've always wanted to work towards, but as I committed to run for Miss Boston this past weekend, I knew I had to push myself harder. Getting on stage in a SWIM SUIT in front of 300 people was quite frightening to me.... I was a child who was WAY too self-conscious to walk around the pool in a swimsuit. A towel was always a necessary companion to me no matter where I went, which was sad because I should not have been ashamed.. yet I was. One day, I finally came to the conclusion that this is MY body, the ONLY body I'll ever be given, and being healthy is the best way to treat my body and will lead to more confidence. And this process led me to feel better than I've EVER felt!

me at my first race, a 5k for Progeria research!

I found a passion for running, and pushed myself to go just a little further every day. The music I jammed to through every workout reminded me of summer, being in a swimsuit, and pumped me up to strut across a stage in a bikini. I adjusted my diet to include more protein, more vegetables, and scarce sweets (although I must admit, I have a horrrrrible sweet tooth, so naturally I had to indulge a few times!). I also reminded myself that it is near impossible to look like the girls in magazines, nor did I want to look like them. I would rather be healthy and enjoy a cookie occasionally than suffer to be skinny. Pushing myself towards my goal of being "healthy" led me to feel more confident than ever, and I was ready to walk across the Miss Boston stage in my bright red bikini.

While I didn't walk away with the Miss Boston crown, I walked away with something just as rewarding: the Lifestyle and Fitness Award, better known as "swim suit". This was SUCH an accomplishment to me, not because I had the "best body", but because I TRULY feel happy with my body. This is such a refreshing feeling after all the years I wasted of not feeling "good enough." To walk across the stage, not wanting to change anything about myself, and feeling confident was the greatest reward, and the little trophy I received was the cherry on top :)

Lifestyle and Fitness winner at Miss Boston on February 19, 2012

So my advice: set a GOAL and PUSH YOURSELF! You CAN do it as long as you set your mind to it! I believe health is always a work in progress... there is always room for improvement, so why not start now?

Set those goals!
Morgan

Protein, Protein, Protein

The 'magical' ingredient for building long, lean muscles? PROTEIN! Now, I admit it, I wasn't a protein-believer until recently. I was annoyed of the crazy protein craze and watching men chug Muscle Milk after a workout.. icky and chalky! But now that I've given into the protein craze, I honestly see a difference! Which is why I felt I should talk about protein today :)

Obviously it is very important to eat from every food group, every day. I spoke with a personal trainer earlier this month, and she suggested incorporating protein into every meal of the day, while balancing it with other food groups! It is also good to enjoy protein after a workout. This doesn't mean you need to give into the big-body-bulk powders, milks, and shakes. I've found several ways to add extra protein to my diet, and it is all delicious! Some examples.........

- Chobani/Greek Yogurt (my new favorite; stir it well!)

- Luna Bars (delicious, nutritious, and 10 g of not-chalky protein!)

- Peanut Butter

- Eggs and Egg Whites

-Cheeses

- Milk (I love a glass of Chocolate Milk after a good workout!)

- Lean Chicken, Turkey (grill it, stir fry, toss on a salad)

- Cottage Cheese

-Hummus (has a small amount! spread it on your favorite sandwich or with veggies!)

-Whey/Soy Protein Smoothies (easy to make at home!)

- Nuts (in moderation!)

- Beans (throw it on a salad or make some healthy chili)

YOU NAME IT! Come up with your own favorite combinations for each meal! I always "treat" myself to my favorite yogurt after my workouts, and even have eggs for dinner to mix things up. Incorporating every food group into your diet is crucial, because you are constantly confusing your body's digestive system. The more confused it is, the harder it has to work, the more calories you burn, the longer you stay full :) Cool, huh? If you are interested in any other protein combos, comment here!

Let me know what you come up with!
Morgan :)

Find Your Passion

Working out comes in many forms.. running, dancing, squats, lifting, biking... you name it. The key to finding a successful (and lasting) workout regimen is by finding something you ENJOY! If you absolutely hate the treadmill, no one is forcing you to stay on! After I stopped dancing in my freshman year of college, I found myself with no workout routine and hated going to the gym. I started running around the lake, and when I moved to Boston, I found how much I LOVED running past the ocean. Not only was it calming and cleared my head, but it was fun! And that is when I realized how much I loved running :) I set my goals by pushing myself to run a little further each day, and then signed up for my first 5k and 10k races. There is nothing better than motivation, especially after you've found a sport or hobby you enjoy.

If you get easily bored, mix up your workout- 20 minutes on the bike, 20 minutes on the elliptical, and 20 minutes on the treadmill. Or do some interval training (as mentioned in a previous post) to stay busy and not bored. Don't forget to jam to your favorite music, it always helps makes the workout less painful :)

Experiment with everything and mix up your workouts! Try a Zumba or spinning class, grab a friend to go on a jog with! Don't feel like you have to do the same workout every day... confuse your muscles and try something new!

Go have fun!
Morgan :)

Summer is Just Around the Corner...

Yes, it is only February... but everyone is already thinking about summer (especially me). It is NEVER too early to start training for your swimsuit bod, so your training should start... NOW! One thing that drives me crazy is when people say "I'll start my diet on Monday" "I'll start working out after the Super Bowl" etc, etc, etc. Why not start TODAY? Pushing off your start date only leads to procrastination, and exercise and nutrition are about complete lifestyle changes! When you truly commit to a healthy lifestyle, you can't just "start on Monday." It takes days, weeks, and months of dedication to healthfully change your body (with a few cheat meals thrown in) so, what are you waiting for? Hop on the healthy train and watch your body transform... you'll be so proud of yourself by the time swimsuit season rolls around :)

Morgan

Interval Training

One of the best ways to burn fat is to interval train! Whether you're on the bike, treadmill, or elliptical, you can make this happen!! Toggling between multiple speeds makes your heart work extra hard, since it is constantly having to beat harder or slower, depending on your pace. Confusing your heart like this leads to AWESOME fat burning, plus you're constantly switching speeds so you won't get bored :)

My favorite way to do this is according to the song I'm listening to. I have the best workout playlist, and when I'm on the treadmill, I'll blast up the speed at every 'chorus' of the song. It is like I'm creating my own personal spinning class... on the treadmill, I love it! Other ways you can do this is by turning up the incline during a walking workout (intense!) or by increasing the intensity on the bike or elliptical (try keeping your strides at over 160 strides/min during the tough intervals!). There are NUMEROUS interval exercises listed online or in magazines, but here is one example of an hour treadmill workout that torches 500 calories!

Set the treadmill incline to zero, and after warming up begin this workout.

Time	Pace (mph)	Calories Burned*	RPE**
00:00-05:00	5.0	36	1-3
05:00-8:00	6.0	27	4-7
8:00-9:00	7.0	10	8-10
9:00-12:00	6.0	27	4-7
12:00-13:00	7.5	11	8-10
13:00-16:00	6.0	27	4-7
16:00-17:00	7.0	10	8-10
17:00-20:00	6.0	27	4-7
20:00-21:00	7.5	11	8-10
21:00-24:00	6.0	27	4-7
24:00-25:00	7.0	10	8-10
25:00-28:00	6.0	27	4-7
28:00-29:00	7.5	11	8-10
29:00-32:00	6.0	27	4-7
32:00-33:00	7.0	10	8-10
33:00-36:00	6.0	27	4-7
36:00-37:00	7.5	11	8-10
37:00-40:00	6.0	27	4-7
40:00-41:00	7.0	10	8-10
41:00-44:00	6.0	27	4-7
44:00-45:00	7.5	11	8-10
45:00-48:00	6.0	27	4-7
48:00-49:00	7.0	10	8-10
49:00-52:00	6.0	27	4-7
52:00-57:00	5.0	36	1-3

Next time you're at the gym, give it a try! YOU CAN DO IT!!!

Morgan :)