The Big Event is Over....NOW WHAT?

Getting back at it after a “big” event that you have spent weeks and even months preparing for can be even more challenging than prepping for the event in the first place.

I have been competing in physique competitions and participating in photo shoots for over 5 years now and I have to tell you that AFTER the event is when the "real" work begins.

And step #1 is.... NEW goals. Start thinking about what you want your fitness journey to eventually be. Do you want to share your story with others? Do you want to inspire others to reach for their goals? Do you want to compete? Are there special events coming up that you really want to rock? Is there a body part that you want to give all of your focus to?

Setting goals that are both physical AND tied to your bigger purpose in life are the key.

Evaluate all aspects of your life. Do you want a career change in your future.... how does your love of fitness play into that?

Think you want to compete? Have you started planning out which federation you would like to compete in? Have you thought about starting a blog?

Competitions and photo shoots are INCREDIBLE but the challenge that comes with prepping for such an event is that you have now set the bar higher for yourself. You demand more from yourself. Your "why" has changed. Finding your new "why" is what will get you back on track.

Our body is really craving the extra nutrition too... not completely mental... this is physical too. Stepping away from the sugar is step #1. Have more good fats and add more flavor and texture to your meals. Add crunch. Add dressing. Add croutons! Add sauces!

Make sure you are eating plenty earlier in the day. Bump up your starch servings to 1/2c to 3/4c. If you want something sweet, have extra fruit. The amount of sugar in a couple extra pieces of fruit is nothing compared to the sweet treats.

Focus on clean and then you can get back to the portions. You can, will and are doing this!

Knowing that this is totally normal and that all of your hard work will NOT be undone in one week is soooo powerful. My first few times of competing/shooting, I had all of these feelings of guilt, loss of control, "will I ever get my willpower back", and MANY other strong emotions.

Trust yourself and focus on the other things in your life. You already know how to eat clean, timed, and portioned meals and you know how to kill it in the gym. Those things will naturally fall back into place. This is the time to reflect on your experience and figure out how to use it in your bigger life picture. I have seen WAY TOO MANY beautiful women get caught up in the competition/photo shoot cycle....

They shoot/compete and then go back to prepping for the next one but not exactly sure about what they are trying to get out of the shoot/comp. We are always trying to improve so obviously we put new physical goals in place, BUT taking the time to figure out the real satisfaction we derive from the experience is the true reward.

That may be getting a little deep but that has been my experience. I kept doing shows and shoots and I had the idea of "future marketing material" as one of my bigger picture goals but it wasn't until later that I saw how all of these things were leading up to something great.

So, when you feel that night time urge to eat whatever you want, quite the werewolf by spending some time working on your life goals. Your 5, 10, and 20 year goals, and by working on your "Ideal Day". Switch your focus and you will be back to your old, disciplined self in no time.

Guest Author: Stephanie Keenan, Founder of the SKFitLife Challenge, a 12 week fitness challenge that offers:

+Monthly Weight Training

+Weekly HIIT workouts

+ 30-day meal plan

+SUPPORT... access to the private Facebook Group

Stephanie spent 12 years working as a nuclear engineer in the Navy and then as a defense contractor. Now, Stephanie is pursuing her passion and helping men and women to learn the "whys" and "hows" of nourishing your body so you can feel and look your best.

Her philosophy is that your beauty will radiate from the inside out and it all starts with loving and respecting all that your body can do for you.

You can also follow Stephanie on facebook at Stephanie Keenan FitLife and on twitter at @StephKennanFit. And she blogs too! Check it Stephanie Keenan

"Life begins when you stop chasing skinny." ~Stephanie

Use Circuit Training to Boost Calorie Burn

Circuit training is a great way to combine endurance and strength training in a single workout.  A circuit is defined as a series of exercises that are either resistance based or aerobic in nature.  Several circuits, typically comprised of 4-10 exercises each, may be accomplished in a single workout.  Once all of the exercises in a circuit are completed, the entire circuit is often repeated.  No rest is allowed in between exercise, but a rest period of no longer than one minute is usually taken between circuits.

In a circuit program you are able to keep your heart rate at an increased level throughout the workout because of the way the intervals, exercises, and rest periods are laid out.  Active rest is simulated during the circuit by ensuring that consecutive exercises work opposing muscles or separate muscle groups.  Because of this, you can achieve improvement in multiple areas of physical fitness in less time than you could in a traditional workout program. 

Because the body is exposed to so many demands in this style of exercise, it increases your potential calorie burn for the workout.  According to the "ACSM Resource Manual for Guidelines for Exercise Testing and Prescription," circuit training has been shown to burn up to 500 calories an hour or more depending on the level of intensity; this is equal to the calories burned from running five miles.  Calories are also burned both during and post-workout, which is beneficial when attempting to lose weight and improve body composition.

The strength portion of the workout is designed to involve the use of either callisthenic movements such as sit-ups, push-ups, pull-ups, squat thrusts, and lunges or resistance exercise equipment (machines and free weights).  Aerobic, or cardio, exercises are also frequently inserted into a circuit training workout.  This is to make sure that a heart rate of 60-90% of maximum is being maintained throughout the workout.   Mix up your equipment and modes of strength training to make your workouts enjoyable and balanced.

The active rest simulation is a design tactic to maximize your workout.  Moving from one muscle group to another gives your muscles adequate time to recover without totally stopping the workout.  Successive stations are arranged relatively close to one another so you can move from station to station in an orderly manner and so that in a class setting, large groups of people can work out simultaneously. 

The number of stations, or circuits performed depends on your time constraints, your fitness goals, and your fitness level.  Circuit weight training usually emphasizes smaller muscle mass exercises compared with priority training.  Circuit training is not a great option for those trying to build significant muscle hypertrophy, or size, or muscle strength.  It's better suited for those trying to tone or build muscle endurance.  A gym membership or exercise equipment is not required and can be adapted for any environment.    So no excuses, it’s time to get your circuits started!

Example of a Circuit Training Workout:

Squat Press (photo Womenshealthmag.com

Circuit 1:

Squat Jumps 3 sets of 15

Push-Ups 3 sets of 15

Dead Lift 3 sets of 15

Dumbbell Row 3 sets of 15

Circuit 2:

Jumping Lunges 3 sets of 15

Military Press 3 sets of 15

Squat Swings 3 sets of 15

Pike Crunches 3 sets of 15

Squat Press

Circuit 3:

Skaters 1 minute

Bench Dips 3 sets of 15

Squat Press 3 sets of 15

Concentration Curls 3 sets of 15

Before starting any exercise or fitness program it is important that you speak with your doctor. Start slow, make sure that you are listening to your body during a circuit workout and if things are too intense, slow the pace or increase the rest between exercises. Be sure to always warm up and cool down before and after any workout and allow for one day of rest between training days.

Guest Blogger Jennifer Bayliss, MSEd, ATC, CSCS, is Manager of Fitness for Everyday Health Calorie Counter

Sources:

ACSM Resource Manual for Guidelines for Exercise Testing and Prescription Sixth Edition"; ACSM; 2009

Baechle, T, Earle, R.  NSCA’s Essentials of Strength Training and Conditioning.  3rd edition.  Champaign, IL.  Human Kinetics.  2008

Thinking of Starting a Running Program?

Making the decision to start running can be pretty freaking exciting. Maybe you are already planning out future races, or maybe you just want to be able to get around the block once without stopping. No matter what your goals are, we all have to start somewhere. A lot of people think that running separates people: People who can run a sub four hour marathon vs. People who can manage it in 3:30, People who can sprint with no issues vs. People who hate speed work. But the truth is, running is a great equalizer. True, your "easy" may not be the same as someone else's "easy," but you are both runners, and you both have to log your miles, regardless of the pace. Unfortunately, this also means that we are all susceptible to the same injuries, especially when you first start to run.

When I started running, I had never gone farther than a couple miles. In fact, up until that point, I rarely ran because I didn't enjoy it. A "long run" for me was anything that took more than 20 minutes. But I suddenly found myself living overseas in a foreign country (South Korea... My husband is a solider in the U.S. Army) after having spent my entire life in a small town in Georgia. Needless to say, I was experiencing a bit of a culture shock, as well as all the stress that comes with feeling homesick and being a military spouse. So I decided to try running as a form of stress relief. My dad had been running for a few years so he and I agreed to sign up for a race to run together when my husband and I visited the states that summer (this was in January of 2011).

So I started running. Just a few easy 2 and 3 milers. I still remember running my first scheduled long run: 6 miles. I didn't think I could do it, but I did. And just that like, I was reading Runner's World and following track events online. I became totally consumed by running. It is really a great feeling, to be so passionate about something. But then all of that passion came back to bite me in the butt. I got shin splints... Bad.

I was instantly frustrated and heartbroken. I read up on overuse injuries and found out that the best way to fix my shin splints was to cut back on running. But why?! I just fell in love with the sport, and now I have to stop?

Unfortunately, I am horribly stubborn and don't learn lessons easily, which is how I managed to get two more overuse injuries in a three month span before my half marathon that June (which I was able to, thankfull, run painfree).

So what is my number one tip for new runners? Start Sloooow.

No, I don't mean your pace. Plus, "slow" is relative... An easy pace for one person is painful for another. No, what I mean is to ease into your mileage gently. If you have never run on a regular basis before, you don't want to jump into 25 mile weeks overnight. And also, don't think that just because you feel fine after the first couple weeks that you are in the clear. Overuse injuries come from just that: Overuse. You may be able to get away with pushing yourself for a week or two, but eventually all that pushing will catch up to you and your legs will let you know in a very painful manner.

Now, everyone's legs are different and will tolerate different things. The general rule is to increase your mileage by no more than 10% from week to week. However, some people can do a little more, and some need to do less. Unfortunately, much of running involves quite a bit of trial and error to find what is right for you and your running.

My second tip: Set lots of goals.

No, I don't want you to make yourself a laundry list of goals that is so long that it intimidates you and scares you away from running. What I'm talking about is setting a variety of goals. Of course, you probably have some bigger, long-term goals in mind (Running a marathon, Breaking a time in the 5K, Qualifying for Boston, Running an ultradistance, etc.), and those goals are definitely great to have, but you also need to set smaller goals that you can hit on your way to your bigger goals. Some examples: Running your first double-digit long run, breaking your PR for one mile, joining a running group, running two days in a row, etc. There are all sorts of goals that you can set, you just have to remember that it doesn't have to be a huge goal to be worth achieving. Setting these smaller goals will help keep you focused and allow you to feel all warm and fuzzy when you check them off your list.

Third tip: Share your running... But not all the time.

Now, this tip refers more to the time you don't spend running, but it is a lesson I've learned since I started running last year. It is a wonderful thing to find friends who also enjoy running. Even if you can't always get together for runs, you can talk mile splits and routes and plan races together. I was able to find this with my Dad, with the friends I met through blogging, and with a few Army wives in Korea. However, as important as your running friends will be in your life, it is just as important to remember that your non-running friends probably don't want to hear about your chafing over dinner, or about how you've been reading about what foods are least likely to make your digestive system erupt (from either end) during your race next weekend. Also, be sure to use the words "black toenail" cautiously, and never on a first date.

Finally: Listen to your body.

Sometimes, if you are lucky, you will head out for a short easy run and your body will tell you, "Go ahead, pick up the pace. And while you're at it, let's tack on a few extra miles." It is rare, but sometimes everything just feels perfect. But usually, if your body has something to say it isn't nearly as uplifting. If you head out for a speed session and your ankle keeps twinging with every step, maybe today should be changed to an easy run. Or, if you wake up one more and your legs hardly let  you get out of bed, and unscheduled rest day is probably the best choice. I still have a hard time listening to my body, but with all the "motivational" photos and phrases out there ("pain is weakness leaving the body," "unless you faint, puke, or die, keep going!", "no one ever drowned in sweat") it is kind of understandable. Of course, there are definitely times where pushing is a smart choice. And I firmly believe that you have to go outside of your comfort zone in order to see results and to keep progressing. But sometimes your body is sore and tired because it genuinely needs a break.

Believe me when I say that you should listen, before you end up injured.

Deciding to start running can be intimidating, even though it seems like the simplest sport. But just remember to be patient with your mileage, to stay focused and positive, and to listen to what your body tells you, and your running journey should be a wonderful experience. True, injuries may happen, and somedays running may just not sound like fun... But I have learned that you need to stick with it. Which brings me to one final tip...

Perseverance.

Stick with it. Don't force yourself, but push yourself just enough mentally to see what running can really bring you. Somedays it might be raining, windy, or you just may roll over, look at the clock, and simply not want to go... But try. Just for a mile, or even just once around the block. Chances are, you'll change your mind and you'll be glad that you laced up your shoes that morning.

Comments are welcomed and encouraged - I know Lauren would be thrilled to hear from you.

Be sure to visit here over at duckontherun!

Lauren (aka Mrs. Q) blogs over at duckontherun.com.

She and her husband, Aaron, have a Miniature Pinscher named Alan who is a complete and total diva.

Confessions of a Yo-Yo Dieter. A guest post by Andrea Graf Nolte

Since the age of 11 years old I have been obsessed with losing weight. I have tried at least 50 different diets, having moderate success at the beginning then falling off the wagon and regaining all the weight and then some. I existed in a vicious cycle of starting one diet, recovering from one, and then planning the next. Counting calories, fat grams, carbs- and it’s always the same “I swear this is the last time!”

“How could you regain ALL that weight when you struggled so hard to lose it?” my friends and family would ask. I would shrug my shoulders, get depressed, and continue to overeat. What they didn’t realize (and neither did I) that I never really fixed my problem. I ignored the real reasons I was overweight. Over and over I continued to fix the symptoms and not the real problem. As long as I was losing pounds in the process I could keep a smile on my face but inevitably they would be back to haunt me.

Tackling our own demons about food, weight, and body issues is no small task. I finally understood that it isn’t only about eating the right foods for a period of time and then magically being cured.

So how did I finally cut the string off the yo-yo?

Be insightful

Addressing some of the reasons we put on weight is key to understanding how to overcome the cycle of gains and losses.  A few sessions with a counselor helped me to uncover some past hurts that were continuing to plague me.

Be realistic

Make sure the changes to your eating plan are something you can stick with for a lifetime. Crash or fad diets are nearly impossible to maintain. Think of your changes as a lifestyle change.

Be patient

Don’t set yourself up for failure expecting to drop the weight overnight. Slow and steady is the key to good health and success.

Be supported

Studies show that people who have help from friends, family, or outside support groups tend to be more successful. Talk with your significant other about what you need for support.

Be a detective

 Learn to distinguish when you're eating for emotional reasons or real hunger. When tempted to eat something that is not healthy take a moment to ask yourself why. I find the 15 minute rule works well for me- if a craving hits, I make myself busy for 15 minutes around the house so I have time to calm down a bit.

Be vigilant

It’s a slippery slope when it comes to regaining weight. Once you hit your goal, have a few pounds window that you can fluctuate with. If you go beyond that, it’s time to reel it back in. For Yo-Yo dieters, a few pounds can easily spiral into 60lbs.  Weigh yourself weekly and have a clear plan of action if you go beyond that number.

Be active

Besides consuming a healthy diet plan and being mindful about self-monitoring, you must exercise. This is the key strategy that keeps most adults from regaining their weight. That doesn't mean you have to train for a marathon: Half an hour of walking every day is all you need to burn calories, build muscle, temper cravings, and increase "feel good" endorphin levels.

Be flexible

Switch your eating plan often so you don’t get bored. Try new foods. Make friends with your kitchen again.

Be honest

Don't underestimate the power of tracking what you eat. This "bite it and write it" approach can be effective on your own or in conjunction with a weight loss support group.  Studies show that people that journal their food choices tend to be more successful in keeping the weight off long term.

Be optimistic

One of the most important tips for being a successful weight loser is not to let past failed attempts keep you from trying again. Every time you fail you get more insight about what to do differently next time. Don’t give up on yourself

About Andrea Graf Nolte:

"I am a personal trainer/wellness advisor. What makes me a bit unique in the fitness industry is that I am a survivor of the weight loss struggle. Up until 2007, I weighed in at 282lbs. I felt horrible both physically and emotionally. While sitting on the sofa watching a weight loss show, I became ashamed of myself for just sitting there. So each night I began a few minutes on a treadmill. The changes were slow at first but eventually took off like a wildfire.

Now, my life has completely evolved. Training clients, owning a FB page called Clean Eating Recipes, another FB page for fitness called I’ll Start Monday Personal Training, writing fitness columns for Mommy Magazine and Date In Real Life.

I believe that people can relate to me because I am real. I stumble and then I pick myself back up each day.

Success doesn't come from a number on the scale. It's believing in yourself each and every day."

I lost the weight. Now what?

This week we have a guest post from friend, fitness coach and fellow blogger, Sarah Engledow Brown, of Sarah’s Fitness. It is personal, inspiring and motivating. We have all found ourselves in this position at one time, I am sure. Be sure to visit her blog, Sarah Fitness and facebook page!

     I wanted to talk a little bit about progress, goals, and what we’re willing to do to get what we want. But first, let me give you a little background on me.

I was unhealthy most of my life. I was the sedentary kid who hated P.E. class. I wasn’t involved in many sports. I was a pianist and spent most of my time practicing piano (which you do while sitting on your bottom). When it came time to run the mile at school, I was always last.

One of the few times someone got me to participate in sports as a child

In college it wasn’t much different, except I smoked. Around my junior year, I decided I didn’t want to look back on my 20s as a fat girl, so I bought a Firm VHS tape at Target, and became addicted to working out.

I became an instructor, taught classes and did great until having kids. With my first child, I gained 60 pounds (mainly because I didn’t do anything... well, except eat everything that didn’t move away fast enough).

 6 months after my son was born, I was still working on losing the weight.

After my son was born I was faced with my first really significant amount of weight to lose (sadly, my son wasn’t 60 pounds). But, eventually, I reached my pre-pregnancy weight of 140 pounds, got pregnant again, gained less weight, and then got back to 140.

BACK TO MY GOAL WEIGHT

 So, I find myself at age 38, at my goal weight (140 pounds), but not particularly thrilled with my body. I’ve lost the baby weight, I’m healthy, and I’m strong. But would I be willing to stand up in front of a crowd in a bikini? Probably not. So where do I draw the line?

ME RECENTLY

 I’m sure we’ve all seen the inspirational pictures of strong women on Pinterest. The perfect bodies. The muscle. Lean.

In order for me to get to the next level, I would have to move out of my comfort zone. I would have to be uncomfortable. Hungry. Maybe have a few 2 a day workouts. Time away from my children. Maybe sleep lost.

The thing is- you have to make a choice. And it’s not just a one time choice. It’s not a one day “this-is-the-moment-everything-changed” choice. You have to choose it daily. Several times a day.

The truth is the contest ready physique- what a lot of us associate with a fit looking body- is very hard to maintain. Competitors don’t even keep it up year round. (At least my personal friends who compete don’t).

How do I deal with this? Well, I have a few ways:

1. I started to focus a little more on non-cosmetic goals. These include:

- Running faster or longer

- Lifting heavier weights

- Personal goals, like unassisted pull-ups

- Achievements I’m working towards, like becoming a certified fitness instructor again (something I have recently accomplished).

2. I learn to accept the body I have for what it is: Strong, attractive, capable. I appreciate the things I like about it.

3. I realize that to go further, I would have to make sacrifices. Time with kids? Food? And then I make a conscious choice.

For the moment, I’m staying where I am. I’m proud of my body. I’m working on getting stronger, faster, and healthier.

Have you thought about your goals? Your strengths? What makes you happy about your body?

Change the Way You Think about Food and Fitness

Guest post by Shara Leverette of Fit Chicks

Change the way you think about food and fitness

Achieving your weight loss goal not only requires you to change the way you eat, and increase you physical activity. It also requires you to change your thinking.  Your thoughts are pivotal on your journey to wellness. Your way of thinking is just as important as eating the right food and working out.

Change the way you think about food

Changing the way you think about anything takes practice especially things that were ingrained in us since birth.  Take me for example; I was raised on southern cooking.  If you aren’t familiar with “down home” cooking let me give you a quick rundown on the down home cooking food pyramid:  Lard, Butter, Bacon, Biscuits, Gravy, Meat (almost always fried) veggies smothered in butter salt and sometimes cheese.  I was raised by the black Paula Dean.  Growing up we used to food to celebrate, comfort, love, and to fill the void sadness, loneliness, and depression left.  Everything revolved around food.  My mom told me and other female family members that, cooking like her is how you got and kept a man.  We would joke (out of mom’s earshot) that the reason why she kept Dad for so long was because he was always in a food induced coma, and when he was awake he was too chunky to get off the couch.   In hindsight, looking back, I was doomed.  I was destined to be overweight and a compulsive eater.

The way I changed my thinking about food was to start a food journal. I wrote down everything I ate along with how I felt before and during my meals and snacks. I kept a very detailed account. After a month or so I was able to see the patterns. I ate bad foods when I was lonely, bored, and stressed. By looking at my journal I was able to see that I was a compulsive eater. I used food to fill my void. Once I identified my triggers, I was able to replace food with more productive/healthy alternatives.  I would grab a book, drink some herbal tea, go for a walk, workout, or call a friend to vent. I would find any healthy outlet I could to distract me from stuffing my face. In time I learned how to deal with the real issue instead of using food to give me temporary relief. Changing the way you think about food takes practice, but it can be done. Breaking this cycle of compulsive eating will help you get control over you weight loss.

Changing the way you think about exercise

If you were anything like I used to be, fitting exercise into your daily routine meant making some sacrifices.  I remember thinking how am I supposed to juggle 3 kids, 4 pets, cooking, cleaning, school, and a husband? Easy. You make time to exercise.  You make exercise a non-negotiable part of your day.  “Fitting in exercise is a matter of how you think NOT what’s on your schedule.”  When you begin to think like a fit chick, you look for ways to exercise, not excuses.  Exercise becomes a priority not an afterthought. You shouldn’t view exercise as a chore or a nuisance. Exercise should be thought of as brushing your teeth, and combing your hair. It should be so ingrained in you, that it becomes part of who you are.  Besides, exercise isn’t just good for losing weight; it improves your overall quality of life. So changing your thinking about it can be your first step to change how you live for the better.

Suggestion: Take a few moments to do some self-examination, dig deep. Ask yourself; am I holding on to beliefs that may be keeping me from achieving my fitness goals?  Make an effort to change the way you think to benefit your journey to wellness. This is a lifestyle change. So start with small changes. You will have to be patient with yourself. The way you currently think did not happen overnight. It took years to get to your current mindset.  Habits good or bad are difficult to eliminate, change, or add. Every journey begins with a step. Focus on the individual steps and eventually you’ll achieve your goals and change your thinking.

Shara Leverette is a 32year young married mother of 3. She’s passionate about fitness and helping women achieve their fitness goals. Currently studying for BS in physical therapy at Texas Christian University, she is also the author of FitChicks, one of my favorite fitness blogs, be sure to check it out.

 I also love her definition of a Fit Chick: What is a Fit Chick? It's a woman who makes healthy decisions, not only in her diet and fitness, but also financially, in her relationships with her children, lovers, and friends. It's a woman who strives for health mind, body, and spirit.

Harbinger Cube Exercises to Get In Shape at Your Desk

Melanie Riley, with Harbinger Fitness, emailed me this article to post on my blog. If you didn't know, they also

have a blog that offers great tips; check out their article on fitness apps!

Are you among the many experiencing the post-holiday workout doldrums?  The weather is too cold to exercise outside and you’ve exhausted your enthusiasm for hitting the gym...

A great way to stay in shape is to squeeze in physical activity whenever and wherever possible.  For many of us, “cube dwellers,” that means at WORK.  Let’s get real:  you won’t makeover your body entirely by cubicle exercising, but you can jumpstart the process, get your heart pumping and build strength and muscle tone.       

Cube exercising is inexpensive and convenient.  The equipment is easy to tuck into your handbag and costs a fraction of your gym membership. You can fit your workout into your busy schedule – during lunch, before or after work, or even squeeze in a quick 5-10 minute set between emails.

Check out these quick and simple cubicle exercises created by Harbinger Fitness Expert Kelli Calabrese:

Hand Grip Exercises are a fantastic exercise to boost circulation and grip strength. Simply squeeze the handle firmly and release for 10 – 20 reps in your right hand and then switch to your left.

Resistance Cable – Overhead Press. Sit tall towards the edge of your chair with the band secured under your feet and the handles in your hands. Drive the bands straight up overhead and repeat 10 – 20 times

Resistance 8 Cable – Reverse Fly. Sit tall in your chair with your arms extended out at shoulder height holding the resistance 8 cable. Begin to separate your arms so they move away from each other and stop when they are fully out to the side before slowly returning to the start position.

Balance Trainer – Sit on your chair with the balance disc under you. Placing your hands behind your head, lift your right knee up as you bring your left elbow across to meet your right knee. Switch sides.

         

Triceps Rope – Sit with the right leg on the floor and the rope placed in the arch of your left foot with the ends of the rope in the hands. Begin to bend the extended leg as you pull with your arms and resist with your right leg. Perform 10 – 20 and switch sides.

So if you must sit 40+ hours in front of the computer, turn your cubicle in to your own mini-gym.  Follow Kelli’s exercise routine and you’ll feel the difference in how you feel and how you work!

Kelli Calabrese is an international award-winning fitness and lifestyle nutrition expert. She has been serving clients and fitness professionals through her seminars, products and programs for more than 25 years. She is the author of “Feminine, Firm & Fit – Building a Lean Strong Body in 12 Weeks,” co-author of “The Adventure Boot Camp Cook Book – Eating for a Lean Body,” and the audio program “Living Lean for Life.”

Kelli also serves as fitness expert for “Living Well with Montel.” In spring 2011, she was asked to interview for Jillian Michael’s position on NBC’s highest-rated show “The Biggest Loser.”

In addition, she has appeared on NBC, ABC, CBS, FOX, WB and participated in radio and print interviews for clients such as Martha Stewart, Cooking Light, Success for Women, Web MD, Prevention, Weight Watchers, Glamour and more. She is also an expert cast member on the movie “The Compass,” and she recently filmed a TV pilot for “Living Slim & Fit” with co-host Jaime Brenkus.

In the fitness industry, Kelli has owned and operated health clubs, managed corporate fitness centers and consulted for many of the top fitness organizations, including The American Council on Exercise.  She recently designed and built an all-green toxin-free studio, Divine Health, where she trains clients. She is also the international master trainer for Adventure Boot Camp, the largest fitness boot camp company in the world, and continues to coach a fitness boot camp in Argyle, TX.  

Harbinger was founded in 1988 with the patented WristWrap® glove design. Today the company produces a full range of innovative, high-performance fitness products including gloves, belts, straps, wraps, jump ropes, resistance cables, balance trainers and mats. For more information, visitwww.harbingerfitness.com.

Five Ways to Get Fit as a Family

by Kara Douglass Thom

I don’t want my kids to grow up thinking exercise is something grown ups “have” to do. For many adults the process of starting an exercise program can seem monumental and looked upon with dread. Isn’t starting anything always the hardest part? And often, adults don’t start exercising because they sincerely want to for the love of fitness, but because of health concerns or to lose excess weight. But if a child grows up with fitness as an integral part of his or her life, there’s no need to start. As parents we can remove what is most difficult about being fit: getting started.

When my daughters were very young I became aware that fitness needed to be included in parenting. For fitness to be a family value in our home, I had to make fitness part of their world, too.

In the book, Hot (Sweaty) Mamas: Five Secrets to Life as a Fit Mom (Andrews McMeel 2011) an entire secret is devoted to mentoring. If you’re a parent, whether you’re aware of it or not, you are your children’s “fitness mentor.” When parents exercise, their children are more likely to grow up to be active adults. I think we can raise those odds when we also exercise together.  Sure I still find time to exercise on my own, but I also seek out ways for my kids to join me when possible.

To that extent I've become a firm believer in the family fitness triad: being a fitness mentor to my children through my own workouts, helping my children discover their own fitness passions and finding time to be active together.

Need some ideas to include kids in your workouts? Here are five ideas for family fitness:

1)    Is your child or children taking lessons? Sign yourself up, too. Whether it’s swimming, rock climbing, martial arts, or tennis, learning or perfecting the same skills that your child is working on gives you a common fitness goal—great for conversation at the dinner table.

2)    Do you workout with a personal trainer? If you have teens or tweens, schedule a group session together every once in awhile. Request a workout that you can repeat together at home or the gym.

3)    Is there an upcoming event you can train together for as a family? If your children are too young to compete, include them in the training process by telling them about your event and your preparation. Simulate an event for them at home or in the park.

4)    If you have kids who play in the childcare center while you workout, take advantage of programs like Kids Play, which is a great introduction to “group fitness” for kids. Also, after your workout is over, take 10 or 15 minutes to shoot baskets or engage in a different kind of active play in the kids area before you leave.

5)    Share your favorite workout with your kids. They probably know how much you love Zumba or Boot Camp or (fill in the blank with your favorite activity). Create a pint-sized workout for them so they can see what it is you do when you go workout and why you like it so much. The ulterior motive, of course, is that they’ll grow up to be your favorite workout partner.

This guest post comes from Kara Douglass Thom, a triathlete, freelance writer and mother of four. She and Laurie Kocanda are the co-authors of Hot (Sweaty) Mamas: Five Secrets to Life as a Fit Mom.

Have You Hit A Wall? - special guest post!

I am happy to announce we have a special guest post today from Jenn Givler of J. Givler Fitness. Jenn has been helping people focus on getting fit and fabulous since 1993.

You’ve been doing all the right things… eating the right foods, religiously workout out… but suddenly, for seemingly no reason at all, you stop seeing results. The scale won’t budge - your measurements haven’t changed in weeks, what in blazes is going on?

Welcome to the plateau. What’s happening is simple – you’re body is used to all the changes you’ve made so far, and now it’s doing just fine in this new comfort zone.

The good news is, jumping off the plateau isn’t hard. It’s just a matter of making some tweaks, and challenging yourself again.

Here are 5 things you can do to start seeing results again:

1. Add higher intensity intervals to your cardio. If you walk, try adding 1 minute of jogging 3 to 4 times during your workout. If you run, add 30 second intervals of sprints. Climb some stairs, add a couple of hills – anything to give you a little boost during your workout.

2. Add weights. If you’re not currently doing any weight training, start. All you need is 10 minutes, 3 times a week. And, you can replace part of your cardio training with weight training – so it doesn’t have to increase the time you’re working out.

3. If you’re already doing strength training, add more weight. Those weights are probably feeling pretty easy to you if you’re hitting a plateau – time to up the amount you’re lifting. If the heavier weight feels really tough, do fewer reps until you build up your strength.

4. Add more activity. I know – who has time? Stay with me here… try parking farther away, take the steps instead of the elevator, walk around the building at lunch instead of surfing the net, treat your grocery shopping as a sprint… you get the idea. Just adding a little bit more activity can be enough to get you seeing results again.

5. Re-evaluate what you’re eating. When you up your activity, I do NOT advise you lower your calorie intake. Your body is going to need the fuel to move you. But, you can make some easy tweaks to get things moving again:

– Cut out more of the processed foods you may be eating. For example, if you’re snacking on 100 calorie snack packs; replace that with a piece of fruit and some nut butter, or 1 oz. of cheese and some veggies.

– Watch your carbs. This is something that can be easily over done. If you’re having grains with every single meal or snack, try cutting it down to twice a day.

– What good fats are you eating? Make sure you’re getting good fat from things like avocado, coconut oil, olive oil, fish, nuts or nut butter, etc. Your body does need some good quality fat. And, if it’s getting what it needs, it will more easily release what it doesn’t.

Not only will making a few simple changes help you bust the plateau, but you’ll probably feel more accomplished, energized, and have a renewed sense of why you’re doing all of this in the first place.

Jenn Givler is a yoga and fitness coach. She teaches dynamic, effective fitness for busy professionals who don’t have time for fitness. Jenn has been in the industry since 1993. She currently teaches classes and offers 1 on 1 services online.

For more information, check out Jenn’s blog at http://jgivlerfitness.com and on facebook at: http://www.facebook.com/JGivlerFitness

A Captivating Interview with Figure Competitor Christy Allen

If you have ever struggled with losing weight, you know how difficult it can be. Stories from people who have been through the same trials are always a good source for inspiration. I was honored to be able to interview Figure Competitor, Christy Allen, and she was kind enough to share her story

You don’t have to be a competitor or even want to look like one, to glean knowledge and inspiration from this girl’s story – you just need the desire to be as healthy as you can be!

At one time you were overweight; tell us a little about that. What motivated you to lose the weight and how did you do it?

I was very active most of my life and always involved in sports.  Things began to slow down after college but my poor eating habits continued.  

I tried to deny the weight gain for as long as I could.  I wasn’t possibly gaining weight; my clothes had to be shrinking!  I was stuck in a personal rut and didn’t know how to escape.

The day came where it was time to go up in size again and I flat out refused.  Change was overdue!

I started by walking.  These outings not only worked wonders for my waistline but for my mental state as well.  I was taking my power back!

One small change lead to another.  I began to monitor my calories and aimed for healthier snacks throughout the day.  At the time, I knew nothing about nutrition so I would be sure to research the calorie content before eating anything. 

When did you start competing and what motivated you to do so?

When I first joined a gym, a personal trainer mentioned to me that I should do a figure competition.  At the time I had about 30 extra pounds on my bones and I just looked at him and laughed.  

As my journey continued and my body began to change, I started to give the idea a little more thought.  I tossed the idea around for a months and months and finally decided to set out and do it!  I’ve come this far, why not, right?!

I did my research and interviewed several coaches.   There’s so much more involved than just sculpting the body.  The walk, the posing, the suit, organizations & levels, etc… 

To anyone who is on the fence about competing, do it!  You will be so proud you did! 

You are a trainer also, how do you respond to female clients that comment they are afraid that lifting weights will make them “bulky”?

I hear this all the time.  I try my best to educate them the best that I possibly know how on the subject.   

Most people just simply think the only way to shed fat is by spending countless amount of time on a piece of cardio equipment.  What do you get? “Skinny Fat!”

We as women do not have the testosterone levels needed to get bulky like the males, we get lean!   

I always say, “You can’t sculpt what you don’t have!” 

What is your eating program (I hate the word diet) off season? Does it vary from you “in-season” training diet?

I don’t believe in a true “off-season”.  I practice a healthy lifestyle all year-round.   I prefer the taste of healthy and love the way my body feels and performs when I feed it right.   

I find it helpful to follow an eating program even when I am not prepping for a show.  Structure is a good thing!

I of course allow myself the occasional treat.  Frozen yogurt is my fav!  I work hard therefore I don’t deprive myself of anything. 

Do you take any supplements?

I do not use any pre or post-workout supplements.   I take a multi-vitamin daily, Glutamine, B-6, (protein & amino acid metabolism) in the mornings and calcium, magnesium (muscle and nerve function) and zinc  (recovery) at night!  Generally no protein supplements either.  Keep it natural!

What are your top 5 nutrition tips?

1.) General rule of thumb, avoid anything white!   Sugar, mayo, ranch dressing, sour cream, white bread, white rice, cheese, alfredo sauce, processed pasta’s & etc.

2.) Know what you’re eating.  Read the label (or Google for the label) to see what’s really in your foods!  You will be shocked at the calorie content in of some of your favorite “healthy” foods.

3.) Set yourself up for success!  #1, get rid of all the junk!  Don’t blame it on the kids; they get plenty of junk outside of the house.  #2, Have healthy choices available and prepared to prevent any poor, last-minute choices.

4.) When eating out, it’s ok to be picky!  If you don’t see anything healthy on the menu, ask for it!  Order the smothered chicken, plain (without the cheese) and a side of veggies, steamed – without butter or oil.  Always order any sauce or dressing on the side. 

5.) Never go hungry!  Starvation is not the answer and will only lead to additional fat storage.  As odd as it may sound, you must eat to lose weight!

Remember, food is your fuel, not the enemy! 

What has been your biggest benefit from living a healthy lifestyle?

The biggest benefit from living a healthy lifestyle has to be my new attitude.   I’ve got my power back and there’s no way I will ever lose it again.

I’ve been lucky enough to change my career to match that of my passion.  I am a retired business woman turned personal trainer.  I can honestly say I love my job!

What advice do you give to someone that is struggling with their weight or health, and wants to turn their lives around?

To anyone wanting to turn their lives around: There is hope, It is possible and whatever you do… Don’t give up!  Educate yourself on as much as possible & build a great support system.  Tell others what you’re doing so they will help hold you accountable!  Magazines such as Oxygen or Women’s Health are great starting points for recipes, routines and motivational stories.   Make it a lifestyle, not just another diet!

Who inspires you and why?

My favorite Pro figure competitor is Nicole Wilkins.  She inspires me in so many ways and reminds me that landing a spot on the Olympia stage one day is very possible! 

Where can our readers learn more about Christy Allen?

Want to train like me?  Sign up for my online training!  www.blueprintbodydesigns.com  and www.facebook.com/christyallenfitness