People ask me all the time how do you make time to exercise. B.C. (Before the Challenge) I used the gym at my office. I’m blessed to have a wonderful, complete gym at my office that is staffed with great trainers, great equipment and great classes. I did go a little in the morning but my body doesn’t like to work out very hard in the morning. I need some coffee and a shower before I can work out. I know that’s crazy talk but if I don’t shower before a work out it just doesn’t feel like I’ve worked as hard.
I go a lot on my lunch hour and crank out a hard core half hour, some times 45 minutes, take a fast shower to get the sweat off or just wipe down with wet wipes, freshen the hair up and make up and go back to work. I bought a little fan to keep at my desk so I could fan myself if I’m still overheated from working out. Then I’d eat my lunch while working at my desk. When I was training for the half marathon I did a lot of running on my lunch hour and ran on the trails around my office. Now if you don’t have a gym at your office just take a walk around your building, go in a conference room on your break and do some push ups, sit ups, squats, etc. Where there is a will there is a way.
As part of this challenge we were given a membership to Gold’s Gym and access to amazing trainers. Now I train/work out with Lass at least 3 times a week. My sessions are from 5 to 6 Monday, Wednesday, and Friday. Andy works with Wes 3 times a week too. The gym is on my way home from work so I just swing in and punch out an hour and head home. Andy sets his sessions so that he goes between 7 and 8pm. Andy also will work out in the morning. Nothing like working with Wes but he’ll do some to build muscle and endurance. Plus Andy walks all day everyday so he’s constantly moving.
How do you make sure to get a workout in? Post a comment and tell me!
What’s one of the best ways to help your kid lose weight? Slim down yourself. That’s what a study that came out earlier this year from the University of California, San Diego School of Medicine and The University of Minnesota showed. Of course changing what I buy at the grocery store, for example, would have an impact on my children. But what’s been so impressive is that even in situations where I’m not in control, my daughter is making healthy choices!
From the beginning of the Healthy Family Challenge, my daughter, Anna, was really looking forward to working out at a gym. Unfortunately, at 9 years old, she’s too young to be allowed on the gym floor. When I broke the news to her, she was bummed. But I told Lass, my trainer, this and he developed a routine for Anna.
She does body weight squats, jumping jacks, toe touches and overhead presses with hand weights. Lass told her to do four sets of twelve reps each. For this month’s challenge she increased to 4 sets at 15 reps. She easily modified her workout and even added more. (Go Anna!) Plus, every day, she and her friends at daycare dance make up routines to do. Anna also loves to ride her bike around our neighborhood with the kids in town. And, of course, she tries to keep up with Jack, which is a tough job. He is consistently on the go!
For this month’s challenge, Anna, like me, was focused on losing weight. According to our doctor, she was at the high end of normal, so she wanted to lose a few pounds. One day, she went on a field trip to a pizza buffet and arcade with her daycare center. Rather than have 2 or 3 slices of pizza, Anna made herself a salad and had one slice of pizza because she wanted to make good choices. Amazing, right? She now feels so much better and full of energy and she doesn’t even miss the bad foods.
How have you helped your kids make healthy choices? Post a comment and tell me!
While working on this challenge, I’ve started to reflect on some of the ways that we all hold ourselves back from success. And I plan on being a winner in the weight loss game, so I wanted to share them with you.
1. We talk about going on a “diet.”
First things first: You need to throw the word “diet” out the window. When you make a plan to lose weight or eat more healthfully, don’t think of it as a diet. It is a way of life. Not a short-term, restrictive plan. Changing the way you eat can be difficult in the beginning. But with some planning and a little preparation you can be successful. Remember this isn’t a sprint. It’s a marathon. You didn’t wake up 10, 15, 20+ pounds heavier overnight. So know that the weight won’t come off overnight either. It just happens as a slow progression over a period of time.
2. We don’t really commit.
Just like the rest of you, Andy and I lead busy lives. Two full time jobs, two kids, keeping a happy marriage and a house to manage. Throw in planning and preparing healthy foods, food journaling and working out and it can be mind boggling. But you have to be willing to commit at any cost to succeed at being healthy. That doesn’t mean you should sacrifice your family, but know in your mind that being unhealthy is no longer an option.
3. We let life get in the way.
“Life” is going to happen and, as I’ve said in past blogs, if you wait for the perfect moment to take hold of your health it will never occur. You have to make it happen. I know a lot of women feel guilty for taking an hour out of their day three to four times a week to work out because it’s taking them away from their kids. But kids learn from watching what their parents do. Don’t you want to teach them to take good care of themselves? Getting yourself healthy and fit is not a selfish thing it’s a selfless thing and you’re paving the way for your legacy.
How do you think moms sabotage their get-healthy dreams? Post a comment and tell me!
That’s the biggest lesson Wes, my trainer at Gold’s Gym, has taught me. Twenty minutes of intense cardio bursts is just as good if not better since I’m shocking my body and forcing it to respond. On days I don’t do the cardio conditioning, I do weight training.
Wes has taught me four basic, strength-training exercises and twenty variations on them. Those basic movements are: the squat, bench press, overhead press and dead lift. If you can’t remember the last time you did any of those moves, it’s time to rethink your workout.
Worried that weight work will take longer than watching the counter tick down on the treadmill or elliptical trainer? Surprise: Weight training doesn’t require hours in the gym. An intense, half-hour is all that is needed. But you have to be fully present during your workout—no zoning out while watching TV on the stationary bike. The main focus is on correct form and intensity. It’s not how much you do, it’s what you do that matters.
Tiffany and I love our new, fit life and will not go back to our old ways. Sure, we’ll slip up now and then. We’re only human. But we are so aware of what our bodies need in order to thrive at peak performance and loving how good we feel, there’s not turning back.
Could you trade your straight cardio workout for conditioning? Post a comment and tell me!
You don’t need to kill yourself with cardio to lose fat and weight.
That’s the biggest message Lass, my trainer at Gold’s Gym, has taught me. I am lifting more weight today than I ever though I would. I’m amazed at each work out how much I can do. If you would have told me I’d be lifting heavy weights, flipping 100+ pound tractor tires and doing treadmill pushes (where I make the treadmill belt move vs. me programming it to move) I would have said your crazy!
With Lass, every workout involves strength and conditioning (Lass’ word for cardio). I leave the gym drenched in sweat and hardly able to walk due to muscle fatigue. And I love it! I went from all cardio—thinking I was really pushing myself—to really realizing what it meant to push myself and be pushed by using weights!
I’ve seen huge changes in my body (thanks to the workouts and a proper diet). There’s no way I’m going back to my all-cardio-all-the-time ways now!
Are you hesitant to try strength training? Post a comment and tell me why!