Yesterday I thought I was going to have a crappy workout.
My schedule was off, my phone seemed to keep buzzing right when I was ready to start, and I hadn’t eaten in 7 hours (I get hangry easy).
But I still trained.
The scale. Friend of few, the enemy of many.
The scale tells us one thing. Our current pull on gravity at the present moment – aka our weight. It tells us nothing else about ourselves. Not how fit we are, how nice we are, how bad we are…it only tells our weight.
The debate rages on about how to use the scale, or if to use the scale at all.
Like anything else in the fitness and diet world, it depends on the individual and their mindset.
If someone has had issues with the scale in the past, first I will look at what they were, how they handled them, and if it was a serious enough problem to avoid the scale – or if we just need to shift their mindset.
Do you know what the WORST part about being a dietitian and trainer is? Telling complete strangers what you do at social events.
“So what do you do?” – “I’m a registered dietitian and trainer”
- “Oh, so you are totally judging my plate right now…”
- “What do you think about _____ diet?”
- “I used to work out all the time.”
- “So do you sell supplements and stuff?”
- “I can’t believe you’re eating that”
- “You drink alcohol?”
The list goes on and on.
I am only half kidding about that being the worst part because it usually gives me an opportunity to make a sale, and hopefully show someone that a better way is out there.
But what most people think exercise and diet have to be to see results is completely wrong.
Exercise and dieting do not have to involve pain. Unless making healthier choices for your future is physically painful to you. But really, physical pain with exercise is not a good thing. It is definitely NOT a sign of a good workout. Yes, you may be a little sore the day after or two, but in the muscles, and you feel like you worked out.
Sometimes it’s okay to never be sore! That sounds great, doesn’t it?
Soreness is most common when you push yourself too hard, your form gets crappy, or you add a new exercise to the mix.
All three of those things are not necessary or not recommended either! Training is a skill that must be honed in. You cannot improve a skill if you overdo it, do it sloppily, or try adding a new skill every week.
Stop going to workouts that leave you crippled, puking or passing out. And if you are a trainer who brags about these things – shame on you.
“I ate a carrot and an egg for lunch today, and I am soooo hungry” 🙂
There are no magic foods that burn fat, and there are no must eat foods for optimal results. However, if there was a must-have food group or category of foods, it would be:
Protein – one of the three main macronutrients that I always seem to be talking about.
9/10 times when I first meet with a female client or go over the food journal of a client online, the first thing I notice is not enough protein.
Runners love to run. This is obvious. Running can also be a double-edged sword.
Some swear it is the best form of exercise, and others swear off it for life because of bad experiences.
Running can be one of the best forms of exercise and competition, and at the same time can be one of the most stressful and injurious forms of exercise.
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,