Before you seek out the latest fad diet, supplement, or 21-Day-Cleanse program (for the 5th time this year), consider that the answers that might be right in front of you. The solution to your problem may not be “try something new” – it might be “pay attention to your current self”.
“I’m trying to eat 1200 calories a day, and I still can’t lose weight!” Raise your hand if you have heard this, said this, or read this before. We all have. Somewhere, someone came up with 1200 as the magic number to lose weight – especially for women!
This is usually how these conversations start. Before you know it, your long lost “friend” is inviting you to a new 30-day challenge that also requires you to buy hundreds of dollars worth of supplements. Are MLM supplements healthy, necessary, and good quality? And do they really work? Let’s dive in…
Vacation. It’s supposed to be a time to relax, enjoy, and unwind. But to some people, the thought of being in a new environment, off their routine, and surrounded by epic foods and drinks can bring upon the stress of losing gains, and gaining pounds. Continue reading
It’s true! You CAN eat pizza and lose weight. You CAN eat Big Mac’s and lose weight!
This is something that I see ads for, marketing for, and friends sharing posts about all the time. I myself even share the occasional “I eat ____ as part of my healthy diet”.
The disconnect is this – most people who eat this way don’t show, or talk about the other Continue reading
It was a Friday afternoon. I had just finished up early at the hospital and I was headed back to Madison for a weekend. I ate some leftover cheese ravioli and slammed a big glass of milk as I rushed out the door to the weekend that awaited.
I exercise, and I eat well – yet I still DON’T SEE RESULTS!
First question – what results are you after?
Second: Do they align with what you are doing?
Third: Do they align with what you do 24/7/365?
As I touched on last week, I firmly believe in distancing morality from food. There are no good nor bad foods – there are just foods, and healthy and unhealthy portions, based on your current situation.
But as a dietitian, a so-called “expert” in the realm of nutrition, how can you NOT say that there are bad foods?!?
This infuriates people. The dieters. The gurus. The zealots.
I sat down in my office to get to work on some client check in’s for my online nutrition coaching. The first one I opened, BAM! There it was… “I need to call you, I am really struggling”.
When it comes to working out, there are a million different things you can do and a million different ways that people think is best.
The one common factor: hard work and challenging stimulus.
So why do we NEED to overcomplicate things? The tried and true methods still exist for a reason. The staple exercises still exist for a reason. They work.
But what about when we are low on time, energy, equipment or creativity? Can we still get in a good workout? I better bet you can. Here are a few of my favorite methods or modalities to train when there is a limiting factor.
I love doing simple timed supersets or trisets. Let’s say you only have 30 minutes to be in and out of the gym. Okay, take 5 minutes to warm up and 5 minutes to cool down. That means we have 20 minutes for a workout.
Pick 2 to 3 exercises that hit different muscle groups – upper, lower and maybe abs.
Set a timer to beep every 2 minutes, then do 6-12 reps of each exercise, rest until the beep, and repeat again. Here is a simple example using just one dumbbell:
Dumbbell Offset Reverse Lunge
Dumbbell Renegade Rows
If you do this every 2 minutes, that means you are getting in 10 sets of each. Pretty darn good work.
Your body weight can be a great tool here.
Keep it simple, pick a set number of rounds, or like the previous example, do timed rounds.
Here we have a squat, row, single leg RDL, pushup and single leg glute bridge:
***If you don’t even have a bar to row on, just skip it, but make sure you get in some rowing movements later in the week!***
Just a Barbell
“Just” a barbell is a ridiculous statement. You can do SO MUCH with a barbell!
Here is a simple barbell complex: squat, row, RDL, and push up.
Obviously, you want to use a challenging weight, and the right number of reps based on the weight and or the rounds you choose to do. I have done this exact complex for 25 minutes straight (6-8 reps per exercise with 135 on the bar, plus 1-minute rest after each round) and it is BRUTAL!
Maybe you just have a foam roller? Or a log? There is literally no excuse to NOT get a workout in.
Here is a foam roller only complex, and my cabin log workout (this was more of a joke, but it IS possible!)
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No excuses to not get some work in… . . Do you have to do this on vacation? Hell no. Many people panic about missing workouts when traveling…in reality you will be fine, and if you used that energy to pay attention to what you eat and drink you would be 100% better off. . . . Full disclosure: I only did this for the gram. I DO enjoy training when I’m traveling, but I prefer a gym or at least some gym clothes. . #outdoorworkout #bodyweightworkout #cabinlife #onlinecoach #healthylifestyle
BONUS: It doesn’t always have to be crazy!
Here was a cabin mobility/pump workout I did in the basement of my parent’s cabin. Don’t overthink these things!
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Don’t over complicate fitness/health – swipe ⬅️ to see how to manage vacation mode without stressing or missing out on fun. Minimal space, time and equipment is a poor excuse to not do something that is part of your identity and something you are dedicated to. . . . When you stop seeking external motivation, and make something part of your life – you just do it, and you change your identity from being a trier to a doer. . . . Quick full body weight workout, then breakfast, followed by a 2 mile, 27 pound ruck hike through Copper Falls. . . . #fitnessmotivation #fitnessdedication #dedication #consistency #lifestyle
Would you like more help on taking back your life, learning to love health and food again, and getting life long results along the way? IF so —> CHECK OUT ONLINE COACHING***
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Stay healthy my friends,