Jen Jewell
Healthy Habits- Consistency is Key!
Healthy Habits- Consistency is Key!
Establish consistency with your approach to fitness. Are you a morning person or do you catch yourself hitting snooze each morning when the alarm goes off? Do you usually get tied up with family, kids and other commitments that may keep you from hitting the gym or getting in your workout after a full day of work? By taking a look at your habits, identifying them and being honest with what obstacles have popped up and prevented you from being consistent with your fitness, you will quickly be able to come up with a solution that will work towards getting (and keeping!) you right on track.
For example, years back when I was working my corporate Monday-Friday, 9-5 job, I never wanted to get up early to squeeze in a workout before heading into the office. I’d toss my gym bag in my trunk with the intent of hitting the gym on the way home from work that evening. More often than not, my gym bag would end up staying in the trunk. Why? Chalk it up to having to stay at work longer than planned, being tired, wanting to grab dinner with friends or simply not wanting to fight the after work crowd at the gym, all of these things played a huge role in preventing me from being consistent with my fitness. Once I realized this, I knew I had to do something to remedy the matter.
Here’s what I did and why it worked:
- I wasn’t going to achieve my fitness goals by skipping the gym a few days a week after work. I also knew that it wasn’t realistic for me to wake up extra early every single day, Mon-Fri, just to get to the gym early. I’d tried that years before and quickly got burnt out with the crack of dawn wake-up calls. This time I decided to compromise with a Mon/Wed/Fri early morning gym session. Three days a week was much more realistic and practical for me to wake up early.
- On the days that I didn’t hit the gym, I still did something active in the morning before work. Even if it was just 20 minutes of yoga, a quick bodyweight exercise circuit or some sort of fitness DVD at home, I still made sure to get some sort of activity in and out of the way first thing. With my schedule, it was not practical to say that I was going to workout 5-7 days a week. Knowing this, I didn’t set myself up for failure from the outset. Instead, I aimed for some sort of workout 3-5 days each week. This was far more manageable and balanced than if I’d said “I’m going to the gym first thing in the AM Mon-Sat!”
- After a few weeks of consistently hitting the gym in the AM Mon/Wed/Fri, I was completely used to the routine and actually found that I enjoyed it. I had more energy throughout the work day and after work. Plus, I was making progress with my fitness goals while also freeing up some of my evenings for social outings or activities outside the gym.
- When I travel, I still abide by these same principles. No matter where I am for work trips, I know the day is going to be jam-packed with events and meetings. I wake up and get a 20-40 minute workout out of the way first thing. I never allow not having gym access to be an excuse, as I travel with a jump rope and resistance band every on every trip. This way, I don’t even have to leave my hotel room to squeeze in a workout. NO excuses- just results!
- Again, consistency is key. Establish what time of the day you are most likely to stick with for your workout, and make that your time each day. Prioritizing my fitness for first thing in the AM helped me get on track, feel more energized all day and freed up my evenings so fun so I never felt as though I was sacrificing a social life for my fitness goals. Set yourself up for success and get into the habit of being aware of what may be helping (or in some cases hindering) your fitness, and you’ll be earning those well-deserved results in no time!
Fit Travel Alert! Healthy Eats On the Go...My Top Tips!
Fit travel, made simple! Quick look at some of my top tips for healthy meals on the go!
These days, I’m on the go more than I am home. It seems as though I eat more meals out than I do ones that I’ve cooked as work has me traveling from one city to the next. I could easily come up with a number of excuses for skipping out on healthy options, but the truth is, these days staying fit while traveling can be easier than ever before. Between being able to pack a few “go to” items in your purse or carry-on (I always bring single serving packets of almonds, protein powder, a piece fruit such as a banana or apple and protein bar) as my favorites that don’t require me to carry a mini cooler, and being able to make slight modifications to items on airport restaurant menus, healthy choices are all around us.
In the photo above, you’ll find a few of my meal choices I’ve made on recent trips. The top and bottom left pictures are of meals that I ordered while at an airport. From asking for grilled fish with rice and veggies (only modifications I made were the sauce on the side and no butter on the veggies), to getting a burrito bowl instead of an actual burrito (I skipped the cheese, rice and sour cream and instead had the protein, veggies, black beans and guacamole) or getting a grilled chicken salad with anti-oxidant packed fruits and walnuts (dressing on the side- as always), I was able to make healthy choices at each stop of the trip!
Here are a few of my top tips for dining out. Take a quick scan of the menu of whatever place you're at, follow these guidelines and a healthy meal will be on its way!
I understand that it is not realistic to prep every single meal you need for days at a time. Heck, I don’t even do that! So, here are a few more tips for on the go options, restaurant options, etc., to make certain foods a bit healthier and give you more options to choose from, too! J
-Ask for grilled, steamed or seared protein options (keep an eye out on the menu for these words)
- Ask for grilled or steamed veggies (specify that you don’t want oil or butter on the veggies)
- Being smothered is never a good thing- ESPECIALLY when it comes to your food! Say no to anything that comes “smothered” in any ingredient- be it sauce, dressing, cheese, just say no.
-You can always find something at a sushi restaurant- order up some sashimi, edamame and side salad. Forgo the fancy rolls with excessive sauce, rice and tempura fried seafood, as those calories add up fast!
- When in doubt, go the ‘high maintenance’ route. By now servers are used to special requests- whether it be a food allergy or specific dietary restrictions, don’t be afraid to ask for it. If you don’t see a healthy option on the menu, create your own by asking for a grilled protein, big plate of steamed veggies and some sort of starch of choice. If this isn’t an option, simply getting a salad, adding grilled chicken and avocado plus asking for the dressing on the side is always a good quick fix.
The Power of a Plan
The Power of A Plan
***Please note that this post was originally an article featured in the Feb/March 2012 issue of Fit & Firm Magazine, which can be found at: www.fitandfirmmag.com for reference. With it being New Year's Day, I know a number of us have likely established a list of resolutions or new goals that we are setting out to achieve. This being said, when we have a goal, it is essential that we have a plan of attack in place in order to excel! Continue reading for more detailed...I promise, it will be well worth it!***
5, 4, 3, 2, 1…Happy New Year! A month or so into the New Year, we have charged into 2012, focused and ready to take action on a number of goals and resolutions we had set for ourselves as 2011 came to a close. Psyched, determined and focused, nothing could stand in our way this year, not 2012! A new year, a brand new or improved you, taking our fitness to the next level, setting a new personal challenge, or simply taking interest in a new hobby- the options are endless and the world is our oyster as we countdown on December 31! Well…what happens after the excitement, shine and glimmer of the New Years’ Eve parties (and toasts of champagne or protein shakes) begin to dim and obstacles and daily circumstances we call “life” come into play?
The eternal optimist, I would love nothing more than to state that those who have created resolutions or set new goals always stick to their plan and end up a success story. However, I am certain that many of us (myself included), have fallen prey to the “resolution disruption” and have at times fallen off the wagon or our determination has dwindled post- New Years’ Eve glitz and promise. Research proves this theory to be correct, with a startling array of statistics available specific to the longevity and success of New Years’ resolutions. Not surprisingly, weight-loss tops the list as the number one resolution made by adults- and only 75% of them successfully make it through the first week on Resolution Road. Not to be the bearer of bad news, but the further into the year you go, the less likely of success. At six months, less than half of those that set out on this mission have thrown their hands up and decided “Oh well, next year will be my year!”
Never one to dwell on the negative, I am proud (although a bit embarrassed, I will admit, as this next statement may take procrastination to a whole new level!) of the fact that this was the first year in nearly a decade that “compete in my first fitness competition” was not at the top of my list of resolutions or goals. Yes, that is right- first time in a DECADE! Slightly embarrassed that it took me nearly ten years to muster up the confidence, focus, determination and dedication to compete, in 2011 I finally did step on stage for The WBFF at my first fitness competition. Reflecting on this made me question,” How come this goal, along with other goals I and many others had set before, took such a sideline and years to come to fruition?” It then dawned on me that in the years prior to 2011, never before did I have a clear cut plan and decisive steps of action in place to achieve my goal! Wow, talk about a life-changing difference something so simple (and likely obvious to many out there) as having a plan in place can make! What in the world had I been waiting for?
So you’ve got a goal- now what? Whether or not you are still focused and on a path towards success for resolutions made, these simple reminders still apply. Following the actual act of deciding upon specific goals for yourself, plotting your course of action and the steps to take in achieving such goals is a necessary component that is often overlooked. Redefine your goals, your plan of attack and what steps of action you are going to take in order to achieve these goals, as this will be vital to your success. If you find that you are slightly off course from where you started out at the outset of January, have no fear- time to refocus on our priorities and what achieving each of these goals will mean.
While there are a number of professional goal-setting guidelines out there, keeping our plan of attack simple and concise is key in to not overwhelm us or overshadow the goal itself. We have likely all heard of S.M.A.R.T (as well as my new favorite, S.M.A.R.T.E.R.) goals, but let’s make it even easier than that in four simple steps-
- Overall Goals
- Obstacles
- Solutions
- Timeframe
To put this into perspective, while at a fitness camp this past summer, I wrote down five goals and the steps necessary to make them happen. In attempt to not bog down the focus of each step, I limited myself to one sentence per step of action. This was the first time in my adult life that I had ever written down my goals and plan of attack in such a clear, basic manner. To say that I am now a firm believer in this practice is an understatement, as four of the five “long-shot” goals have already been achieved within the past six months. To provide you with one of my own examples of how simple these four steps can be, here are steps that I identified and promptly put into action:
- Overall Goal: To help reach others through fitness (educate, motivate, inspire, work with clients again)
- Obstacle: Current full-time job is not in the fitness industry
- Solution: Put in extra effort after hours of full-time job and start training or working with clients again
- Timeframe: ASAP! Within the next 30-60 days, make a change!
I saved this worksheet, as all of the goals I had listed were of high priority to me. I even posted the list on my refrigerator to serve as a constant reminder. I knew I really wanted to get back into fitness full-time, but I was in medical sales, how would I be able to drop that career and jump headfirst back into fitness? As my plan would have it, various posts on Facebook and other forms of social media lead to people reaching out to me, inquiring about online training and if I offered such services. Perfect, I thought- I can work all day at my normal job and work on programs for clients at night. Sure, I would not have much (any) spare time, but this was a necessary step of sacrifice in order to achieve my long-term goal. One online client and a number of other client referrals later, I soon found myself giving notice to my employer and packing my apartment up in order to relocate back to Los Angeles. My goal of helping others through health and fitness had been achieved- and my timeframe? Let’s just say that my jaw literally dropped and I laughed out loud at myself as I stared at the goal sheet, when it all happened 60 days to the day I had set my plan in motion.
Whatever your own goals, fitness related or not, and at any time of year- reevaluating and honing in on these basic steps will get you back on track and guide you to success. Will the process involve hard work? You bet. Sacrifice? You know it. Achieving even one of the goals you have set for yourself because you followed a clear, simple plan- priceless and worth every ounce of energy put forth. So what if you got off track for a bit- don’t brush aside your lofty goals and ambitions and continue off track…refocus. Take control and truly make 2012 YOUR year of accomplishment! With these four simple steps in place, my own goals have been set and clearly defined- I have identified my obstacles and have a list of solutions. Oh, and the timeframe for my number one goal set for 2012? Simple- results to be shared the weekend of August 24-25, 2012 in the pursuit of a WBFF World Fitness Championship title.
STOP! DON'T MISS these QUICK Fit Tips!
Yes, yes, the holidays are here! In just about a week Christmas will be here, and before you know it we'll be counting down the remaining seconds of 2012 and ringing in the new year- woohoo, 2013! Now, just because we're all swamped with the seasonal hustle and bustle, doesn't mean we should put our health and fitness on the backburner! Sure, we may not have as much time to devote to our workouts or meals as we normally do, but we can still make the effort to stay focused and on track to welcoming the new year a heck of a lot healthier than years past!
Just as a helpful reminder, here are some of my favorite quick fitness tips that even the most health conscious and fit of us need to revisit once in awhile! : ) Check 'em out, hope they help!
Jen’s Quick Fit Tips!
#1 tip- MAKE FITNESS FUN!!! If you're not having fun with your fitness, it's easy to get off track and lose interest in your workouts. So the idea of walking on the treadmill at the gym bores you to tears? Then don't do it! Find the activity that YOU LOVE and enjoy- hiking, hitting the gym, join a running club, take up yoga, heck, even trapeze lessons, and as long as you're having fun with your fitness, you're much more apt to stay consistent and results are around the corner!
- Set a goal! Whether it is fitting into a smaller dress size, cutting down the time on your mile or lifting heavier, set a goal and get to it! This will help you stay focused and on your path to success.
-Be patient, and STAY CONSISTENT with your efforts. Small steps/changes made, with consistent efforts will earn you long-term results!
-Be prepared! When it comes to meals, don't be caught off guard. The more you can plan ahead, the better. When I leave the house, even if just for a few errands, I always take my next meal or snack with me on the go- you never know what can come up, run late, etc., so always be prepared (simple easy bars, protein shake,, almonds, fruit, etc.) with a healthy option because let's face it- when we're starving we may just go with whatever is convenient, not what is going to necessarily help us reach out fitness goals.
-STOP stepping on and obsessing about the scale on a daily basis! NO, your body is not gaining/losing 5 lbs of fat in a 24 hour period, so stop stepping on the scale every day. As you strength train your body composition is going to change- adding more lean muscle and replacing that bodyfat with muscle gives you a leaner, tighter and SMALLER appearance although your overall weight change may not be as drastic as you originally thought it would be.
-Drink enough water! Just ate a meal and still hungry? Could be dehydrated! Too often when people are "dieting" or attempting to lose weight they end up mistaking what is actual thirst for hunger! Make sure you're getting enough water for your food
-Add veggies to more than half your meals each day! Aside from all of the nutrients you'll get from adding these in, you're also going to reap the benefits of the fiber filled veggies that will help fill you up and keep you full- far more than any processed food will- at each meal
-Sleep! Yes, rest is very crucial in obtaining our fat loss or muscle gaining goals. Lack of sleep raises cortisol levels and in return, the body stores fat. Aim for 6-8 hours of sleep a night.
-Keep a food log of everything that you eat. That alone will help keep you honest and give you a more solid idea of where you are doing well in your dietary habits and areas that can be improved upon. This is especially important for keeping track of all those little snacks or bites that tend to add up throughout the day- even if they don’t count as a meal, they count as food consumed- and if you aren’t reaching your fitness goals, every bit counts and they need to be tracked.
'Tis the season for...protein TREATS?!? Santa baby, you'd better believe it...
Wow oh wow, are the holidays really already here?!? How did this happen? It seriously seems as just the other day it was mid-summer and I was in full prep mode for The WBFF World Championships! Now I’m in prep mode to combat the holiday season and the subsequent T-R-E-A-T-S that go along with the family gatherings, holiday parties with friends, and basically every store you go to or shop window you walk by, serving as a constant reminder of the sugary splendor! AHHHH! A clean-eating, but dessert-loving fitness girl’s nightmare! Seriously, does nearly EVERYTHING about the holidays need to be decorated candy? From chocolate covered Santas, caramel coated reindeer, mini-elves filled with peanut butter and all topped off with red and green festive sprinkles- temptations are everywhere you turn in the disguise of festive holiday décor!
But alas, have no fear- healthy AND festive dessert options are near!!! For those of you that follow along with my Facebook page, facebook.com/fitnessjewelltraining, you are likely WELL AWARE that I am a self-proclaimed dessert monster. My # 1 dietary struggle over the years has always been sweet treats and I admit that left and right. I’ve never stumbled across a brownie or serving of froyo that I didn’t like- or top off with funfetti sprinkles (after all, I did in fact name my dog Sprinkles, haha) but in effort to lead a healthier, more fitness-oriented lifestyle, I have definitely curbed my sweet tooth and now enjoy indulgent desserts in balanced moderation.
So…whatever do I do when that sweet treat craving hits? I PROTEINPOW.COM it, that’s what! This website is truly a revolution of sorts when it comes to clean eating recipes that taste like the real deal! Healthy high protein pizza? Check! Protein pancakes? Check, check! Protein cookies and other delectable sweet treats that are also CLEAN EATS? Umm…you’d better believe it, baby! Chocolate chip protein cookies are absolutely scrumptious- seriously I prefer these to the good old-fashioned recipes that Grandma uses (shhh! Don’t tell Grams), and can you believe there’s also a protein ice cream sandwich recipe? Sweet treat jack pot! There’s even an ode to the Twinkie- a chocolate casein protein powder filled Twinkie, that is! (Perhaps this recipe will cause Hostess to wish they had thought of a healthier, less fattening and more heart healthy friendly recipe, hmm?)
Back to the holiday treats- there are recipes on here- including the protein strongman holiday cookie- that are still considered festive while keeping your health (and abs) in mind! I’m constantly sending these types of recipes to clients, as they are so dedicated and focused to stay on track that they want to bake high protein desserts for THEIR holiday gatherings, too! With so many options to choose from, you’ll never get bored and your cravings will indeed be cured. My guess is after venturing over to the site to check out the other recipes, you’ll be able to kick that chocolate covered caramel-filled Santa to the curb in lieu of some festive holiday treats- ProteinPow.com style! So don’t wait- head over to proteinpow.com NOW and check out all of the goods!
Link to the Protein Strongman Holiday Cookie recipe is also featured on one of my favorite fitness super sites, bodybuilding.com- http://www.bodybuilding.com/fun/ask-the-protein-powder-chef-protein-holiday-treats.html
Protein Pancake PALOOOOZA
I know I've never added any of my actual recipes on here (or pictures of food I've prepared on my own for that matter; I've been told on more than one account that I need to sharpen my food presentation skills, haha...I'll leave that to the Food Network and show you what really goes down in the kitchen...it may not always be pretty, but it DOES taste delicious, especially for high protein treats that I love to make!) but today's protein pancake took the protein pancake yum factor up a notch, so I just HAD to share with you all!
For those of you that follow along with any of my fitness adventures on Twitter or my Facebook page, www.facebook.com/fitnessjewelltraining, you'll likely know that I L-O-V-E protein pancakes and other high protein treats that taste like cheats! WELL, 'tis the season for pumpkins this and pumpkin that (I've been tempted a time or two myself by the pumpkin chocolate chip cookies that seem to be on display. EVERYWHERE!) so here's my healthy, high protein solution to the madness-
Cinnamon Pumpkin Vanilla Creme PROTEIN PANCAKES! Yum- protein pancakes for anytime of the day- no longer reserved just for breakfast- can even be enjoyed as a healthy dessert! Recipe makes one GIGANTIC protein pancake:
1 scoop Cellucor Sports Nutrition Super Sport Vanilla Creme Protein Powder
1/3 cup oats
1/4 cup pumpkin
1/2 cup egg whites
1/2-teaspoon of cinnamon
Mix and prepare to make quite possibly the world's largest protein pancake EVER : )
Feel free to top with a sugar free syrup (my favorite is Walden Farms- sugar free AND CALORIE FREE goodness that I'm convinced was created solely to curb my sweet tooth), fruit of your choice (a few banana slices would make a good addition), or even just on its own, it's delicious! Enjoy! : )
Put Your Back Into It
Wow oh wow! Am I ever excited to share this workout with you all! Many of you who will be reading this may have (or perhaps not) taken part in the poll I've had posted on the homepage of my site. What poll is that? Well, what body part is it that most of you find most stubborn or would like to know more about? Yes yes, of course ABS was number 1 , no surprise there (seriously, when aren't tight, toned abs in demand when it comes to fitness?) but a surprisingly close second was...BACK! No, no, I don't mean glutes or your booty, but our back muscles! Perhaps this is because what is out of sight isn't a top training priority, or we can attribute it to all of these gorgeous backless dresses I'm seeing in the magazines, online or in stores.
With summer over and worries of bikini-ready abs temporarily cast aside for some, the holiday season (and parties and many special occasions ahead where we get to dress up) upon us, a backless dress can be the classiest and most enviable accessory or detail of an ensemble. So what does that have to do with this post? Well here we go- training tips and my TOP exercises I use to sculpt a tight, toned, strong back. I've been fortunate enough to work with one of my sponsors, Cellucor, and partner up with bodybuilding.com to bring this Fitness Model Back-Blasting Workout straight to you!!! Now, before you check out the article, exercises and other info, please note that there are A LOT of exercises to select from for this specific workout. We all know that we have to vary up our workouts or else we could hit that dreadful plateau, right? Well I also switch up the exercises I do during each workout in order to make sure each workout is well-rounded and as a result, the workouts always keep my body guessing!
Check out the article at the link below, and select your fave 4-5 exercises listed and GET TO WORK! Put your back into it to maximize results and start turning heads...and this time around it won't be due to that bikini booty BAM you're workin' with : )
http://www.bodybuilding.com/fun/jen-jewells-back-blasting-workout.html
When All Else Fails- Skip the funfetti and run to nearest store- No, seriously- RUN!
Last week was finally the week! The long-awaited FALL 2012 FMI Conference down in gorgeous Newport Beach, CA! This trip would be 3 nights and about 4 full days away from home. That’s quite a few meals and workouts to plan while on the go- but have no fear, I am the ultimate planner and had my workout gear for the trip packed, a number of pounds of chicken breasts cooked and ready to go, veggies, yams, almonds, oats, Cellucor Super Sport protein powder, and a few of my beloved Quest bars, all packed up for the adventure! I was prepared, clean eats on hand and fitness goals on my mind!
Well, a funny thing happened as I was scurrying around the house gathering up items last minute before I left. True to form, I had packed too much, so I had to make a few trips down the stairs before my car was loaded. Giant suitcase, check. Gym bag, check. Computer, check. Food, check…or so I thought until I reached the hotel a couple of hours later, only to find that yep, I’d left it at home. Sitting on the counter. NOOOOO!!! Never one to panic (seriously, unless it’s an ACTUAL emergency and there’s a fire in front of you or someone is in serious danger, no need to panic or stress, it doesn’t help the situation) I took a deep breath and said aloud “Ok, well I’ll just wake up extra early and head to the store in the morning…” so I laughed at myself for forgetting the giant bag of food that I’d gone to great lengths to have prepared and packed for these next few days, shrugged it off and went to bed.
I awoke the next morning, in search of coffee, and stomach growling. I headed downstairs to the lobby. I COULD HAVE EASILY GIVEN IN TO THE CONTINENTAL BREAKFAST- I mean, COME ON, the place had funfetti cupcakes (my favorite cupcake in the whole wide world, btw) right next to the coffee- they were basically jumping out at me, the sprinkles on top of the frosting saying “Yum yum!” as I turned my back on them and grabbed coffee instead. In my years of clean eating (and definitely not so clean eating), I’ve found that if I start my day out with a sugary concoction of sorts (be it Cap ‘n Crunch with Crunchberries…yep, another fave…or even oatmeal loaded with sugar), then that’s what I crave (and have often eaten) for the rest of the day. So I shoved aside the idea that the pre-packed sugary goodness was even an option and I ran (literally, I RAN- or I suppose it was a bit more of a jog, actually) down the street to the grocery store where clean eats awaited my arrival. Hello morning cardio AND smart food choices!
A small store that didn’t have half of what a normal grocery store would, but nonetheless I was able to grab: almonds, a carton of egg whites, oats, a few sealed envelopes of tuna, plus a gallon of water. WHEW, I was OK for now and could at least bring a few items to the conference with me to have on hand. I typically eat every 2.5 hours, so I would have to bring a few basics w/ me to the hotel conference room, and head to Trader Joe’s that evening after the gym to stock up on chicken breasts, salads and other veggies I hadn’t found at the store this morning.
Back at the hotel, I grabbed a bowl from the continental breakfast (and yes, if you must know, the funfetti cupcakes were still there taunting me) and ran upstairs to mix together my oats, egg whites and cinnamon concoction in the microwave (that’s another thing-when traveling, ALWAYS, ALWAYS, ALWAYS call ahead and request a fridge and if at all possible, a microwave as well) and said a little prayer before mixing it all up and starting the microwave (the last time I microwaved oats in a hotel room it wasn’t pretty- the oats ended up in flames, smoke escaping the microwave in front of me and the fire alarm going off for a bit…oh, and this was the night before Worlds- and people wonder why I so often say “It’s always an adventure!”?!? Haha, well I’m sure you’re getting a clue now) and BAM, about two minutes later, my makeshift high protein breakfast was served!
At the conference, I was fortunate enough to be surrounded by fitness-minded individuals, so most everyone there had planned ahead and had brought their healthy snacks or meal items with them as well. This limited the temptation to stray off plan and sniff my way to the nearest coffee shop dessert case. I understand that this isn’t always the case, and when others (at times including myself, in years past on work trips) around you are grubbing down on snacks from the gift shop or at the hotel restaurant buffet (the one at the Radisson even included a chocolate fountain to dip goodies in) it can be tricky to stay on track! Focus and remember that you have specific goals in mind and that going off track at every meal is not the answer. Don’t be afraid to make healthier choices when dining out in groups- chances are, others will respect and applaud your efforts to lead a healthier lifestyle (and if they don’t? Well…do you really want to surround yourself with people like that anyway? I know I don’t!) and you could end up swaying them to choose a grilled chicken dish over something deep fried!
So what do we do to prevent situations like this? This may seem silly, but ALWAYS BE PREPARED! I’ve said this before to clients and friends, but always know where your next meal is going to come from. Do you have it packed and on hand with you? Are you eating at a certain restaurant? Never leave the house without your next meal in hand or en route to eat your next meal, as failing to plan means…well, you know the rest. Much more likely for us to go off track on our meal plans if we’re caught off guard and are starving.
My go-to items when I’m on the go (often times I leave a small stash of these in the trunk of my car so I’m always equipped with something) include: Quest bars, almonds, Cellucor’s Super Sport protein powder, oats, and an extra gallon (or 2) of water. These are just a few items that can help keep my clean eating in check and allow me to keep my hunger at bay if I end up getting stuck in LA traffic and have eaten all of the meals in my cooler (with the way the 405 is here, my ‘emergency stash’ has helped save me more than once, trust me!) on any given day.
Sure, I could have easily shrugged off my clean eating habits as a result of having left behind my meals, but to me, THAT wasn’t an option. I would spend money eating out at every meal or I would figure out a quick and easy (albeit a more cost effective) solution and head to the store to purchase the go-to items that I ended up with. There are no excuses when caught off guard- make the best of it, and don’t assume because things didn’t go according to plan because you left your pre-planned meals at home that it means it’s OK to say “To heck with it!” for the next few days and eat whatever you want. Your body (and mind) will thank you for staying calm, figuring out a healthy solution and staying on track. I even managed to hit up the hotel buffet while at the conference and having lunch with fellow conference attendees. Turns out they had a wide selection at the salad bar, complete with tons of fresh veggies and lots of chicken breast- see, you CAN dine out and stay on the fitness track! Oh, and that chocolate fountain? Yeah, it just so happened to be right between the veggies and the chicken breast. And maybe, just maybe a piece of fruit or two fell into the chocolate and ended up on my plate. Maybe. : )
SUPER HD ABS by CELLUCOR and BodyBuilding.com
I'm excited to share this with you all! Get your abs in check with this brand new ABS video brought to you by Cellucor and Bodybuilding.com! Thrilled to have been a part of this- check out our ABS circuits and get to workin' it on out!
http://www.bodybuilding.com/fun/cellucor-super-hd-abs.html
Just Blog It!
If you’re reading this then allow me to extend a warm WELCOME and THANK YOU for checking out my site! Read at your own risk- this is, after all my very first blog entry…and things could get interesting…
Why is THIS my first official blog entry? Well, quite simply I was procrastinating- I couldn’t think of a bright idea for my “super important very first blog” and of course didn’t want to throw some meaningless words and pictures up on the site and call my first official post! Then it dawned on me…just as I’d procrastinated and held off on posting my first blog in fear that it wouldn’t be “good enough” or that it wouldn’t stack up against all of the amazing, inspirational and educational fitness blogs out there, I’d put off some other pressing events for the same reason- fear, over-analyzing, self-doubt and always wanting everything that I produce- whether that be a workout program created for my clients or essays and class projects back in my years as a student- to be the very best which I was capable of. Yep, that’s right- we’re our own worst critics and I’m no exception, always critical of every detail put forth in my efforts and work- perfectionist much?
How in the heck does this relate to fitness, you ask? Well, for your sake (since I’m sure you’ve all got crunches, squats and cardio to do today!) I’ll keep this backstory brief. Has anyone else ever REALLY wanted to try something new? Just go out for something entirely different, unlike anything they had ever done before? Something that, to be completely honest- scared the crap out of you and really made you doubt yourself and your own abilities? Well I SURE DID! For years (over a decade, to be exact!) I toyed with the idea of entering a fitness competition. Having just joined a health club and stumbled across a member’s used copy of Oxygen, aside from the workouts featured in the magazine, I didn’t have a clue how to operate any of the equipment, let alone carve my body into stage worthy condition! After seeing pictures of Monica Brant and Kim Dolan Leto in the pages of Oxygen magazine, I was immediately intrigued (OK, in awe is more like it)! Flipping through the pages of that magazine, I couldn’t fight the fact that I really wanted to sculpt my body in the same strong, gorgeous way these fitness models had! In fact, deep down, I knew I just HAD to!
Ugh, whatever was I to do? I was still in high school and the women in these magazines looked as though they had been training with weights and eating clean for years- how would I ever possibly hold my own if I had the opportunity to step on stage with them? (Enter self-doubt) So I set out to do what only I knew would work- I taught myself the basics of weight training, reading up on every book and serious fitness magazine I could get my hands on. Lucky for me, these magazines also included example workouts and meal programs of competitors such as Monica Brant- so I followed every single step of the workouts listed and ate every item listed on the meal program- you can bet that I was the only girl in 10th grade eating a protein bar between 3rd and 4th period classes and eating protein pancakes for breakfast! Amazed as I was, just weeks after starting the workouts of my favorite fitness super stars, my body started to respond in a favorable light and people took note, complimenting my newly sculpted shoulders and arms! Thrilled I was even more motivated to continue on with my quest for ultimate fitness! It was at this time that I started personal training- I loved fitness, working with clients and helping others reach their goals, so it was a perfect fit! What an awesome first job!
Down the road a number of years- and a variation of personal fitness levels later (I’ll save that for another blog- but if any of you take a gander at the About/Transformation page you’ll read that I’ve gone from pant sizes of 1-11 over the years…so yes, I’ve most definitely been on quite the fitness journey this past decade) I had essentially cast aside the dream that I would ever compete in a fitness competition. Ruling it out as something entirely impossible, and that my body “just isn’t cut out for- no way I’d be able to get that lean! What if I got on stage and was the only one with big muscular legs?! Or with cellulite? I’d be so embarrassed!” I once again set my competition dreams on the backburner, this time dismissing them altogether. As luck (or Facebook) would have it, it was around that time that I was reacquainted with a girl from high school who was living in my area and…wait for it…was COMPETING IN FITNESS COMPETITIONS! We met up for lunch, where I learned all about her competition prep, coach, intense training, pictures from the shows she had competed (and won trophies) in, and the next thing I knew she was telling me I should train for one, too! Intimidated, impressed and even envious of the fact that she had the dedication and focus to prepare for these contests, I immediately said I would attend the next local show to cheer her on. Sure enough, following her show (and another trophy for her mantle) I couldn’t get the thought of competing in a show off my mind. I literally thought about it every day for the next few months (haha, yep, back to my good old friend procrastination again) until I came across a picture displaying the quote “Never Give Up on Something That You Can’t Go a Day Without Thinking About.” It was then and there that I decided to stop waiting, stop second guessing my own capabilities and to check the stress of a yet to be determined outcome at the door- hey, I’d never know if I could do it unless I tried, right?
I then selected a competition date, and dove headfirst into competition prep mode. And for the first time in over a decade, I actually followed through and carried out the detailed plan, piece by piece, sculpting my physique in a fashion similar to those of the fitness models that I (still) admire in the pages of Oxygen. As soon as I stopped worrying about the possibility of people laughing at me, or if they would question whether or not I had the “right” to be on stage, and focused on developing my own physique in ITS best possible condition, a huge weight (pardon the pun!) was lifted off of my shoulders. I was, after all, going after this for myself- it was no one else’s dream other than my own! It was then that I realized the only person I had to prove anything to was ME. I had been so hard on myself all along because deep down I always knew that I had it in me- the strength, the will, the focus and determination- to follow through with this fitness plan of competing and try it- at least once!
It truly didn’t hit me until the morning of the competition, as I was dressed in my custom crystalized bikini and primping last minute with my fellow competitors, when my best friend called to wish me luck. “Good luck good luck!!!” she said, cheering on the phone from the opposite coast. “We’ve been waiting for you to do this for years, yay! You’re finally there, I am SO proud of you!!!” and tears welled up in my eyes. My goodness, I thought to myself. She was right. I was FINALLY there. What in the heck HAD I been waiting for all of these years? It was then and there that I already knew I had won. No, not that I had literally won the competition (I came in 2nd as a matter of fact) but that I had finally stopped procrastinating, and doubting myself and my own abilities. There I was, ready to go on stage- at my very first fitness competition! A decade+ in the making, this event is something that I will never forget, and as a matter of fact has completely changed the course of my life (guess we’ll save that for another blog entry as well) all because I took that first step and decided to finally stop waiting, wishing, hoping and doubting. My goodness! It was about time!
So whatever it may be that you’re holding back on, second-guessing yourself about or just afraid to try…remember that even the smallest of steps taken is one more in the right direction than if you had remained standing still. Cast away any and every ounce of self-doubt- you are capable of far more than you realize!
