Getting and Keeping the Ball Rolling

I've been a bit behind on the blog these past few months. Occasionally, a great topic would come up and I would sit down and write a few lines, then save it to finish on another day. Before I knew it, months had passed by and there sit my drafts. 


This is not unlike many of you out there with your fitness or 
eating habits...one day, you find yourself all fired up: You've purchased new athletic shoes, snazzy new tech shirts, downloaded some kick-ass tunes and you're ready to GO! You and your new kicks get halfway out of the driveway before any number of catastrophes happen: sick kiddo, work calls, busted water heater, allergy attack, you name it. We've all been there. Or perhaps you spent all weekend cooking delicious, healthy make-ahead meals for your family, but you forgot about your kids' pizza fundraiser on Monday and grannie's 4pm buffet excursion on Tuesday?

But the real question is, What do you do next? Do you change and put your clothes away for another day, which turns into another week, parlaying to next month....then when the weather warms up? Or do you handle the hurdle with ease and make future plans that you can commit to? To continue the healthy eating topic, do you toss the homemade meals and stuff your face with pepperoni on Monday and chicken-fried steak on Tuesday? No. You have a plan B. 

Don't get me wrong; forming plan Bs on the fly takes lots of practice! Here are some things that help exercisers/athletes when something unexpected happens:

• Cross train. If you're injured or if the weather keeps you from your preferred outdoor sport, having an arsenal of exercises or activities can really be beneficial. This especially comes in handy if you're a gym rat whose equipment is occupied and you're short on time. 
• Use your alarm. If you know in advance of a jilted schedule, wake up 30 minutes earlier than usual and tackle a quick session.
• Accountability. Have a friend, loved one or professional on whom you can rely in situations just like this. He/She can keep you on track or give you tips when life happens.
• Have an at-home workout on the back-burner at all times. Something that you can crank out in 20-30 minutes, with or without weights can really be a godsend. This is especially helpful when you're stuck at home waiting on the repairman or tending to ailing children.
• Relax. Stressing over a missed workout does more harm then good. If you absolutely don't have time to fit something in, don't worry about it. Do your best to get the most out of the rest of your workout sessions. 

The points above can be translated for the healthy eater, too:

• Cross train. Be familiar and comfortable enough with a variety of foods and menu items that you can make healthy choices with confidence. When in doubt, have the servers pack half of your meal to take home before it's even served at the table. OR, if you're tempted to snack on the remnants of your meal (even though you are satisfied), cover it in salt. :)
• Accountability. If your family or friends are supportive of your healthy eating habits, they won't sabotage you. Remind them at parties or restaurants to help keep an eye on you. "I've given up sodas, so please don't let me order one at dinner tonight," OR "I'm really trying to behave. If I make it through this party without blowing it, it will be a major milestone. Can you help me stick to one plate and lots of veggies?" Nine times out of ten, you'll get a helper not only for one night, but for life! They want to be proud of your positive changes, and they know how difficult it is to ask for help. So, ASK!
• Have something on the back-burner. Freezing leftovers, using the slow-cooker and having a few make-ahead meals and staples on hand takes less time than you think. The most challenging aspect of this point is having the forethought and organization to get a few things together, just in case. There are lots of meal plans and cookbooks out there for this specific purpose. Just remember: the easiest way to plan ahead is to double or triple a family favorite and freeze the rest.
• Relax. Don't stress over a small indulgence. In the case of grannie's salty/greasy buffet, you may not have many healthy options, but spending time with family is important. That doesn't give you a free pass to stuff your face with mac and cheese...(see cross train for more insight). Sticking to a strict diet has it's rewards; but real life, healthy eating is about moderation and balance. 

Finally, and perhaps most importantly: your activity level and healthy eating should be an inspiration to those around you, not an intimidating, impossible lifestyle. I'll leave the interpretation up to you. 

So, next time your schedule changes or little Johnny needs to be picked up early, you know where to start. 

In good health-

There's a route for everyone

Hey there, boys and girls. I wanted to let you know about a great addition to the EF website.

With the onslaught of gorgeous weather we have had lately, I was inspired to put together some of my preferred running and cycling routes. The list is finally finished! Here's the link.

Ranging in distance from .5 - 12 miles (runs) and 3 - 82 miles (rides), there is a route for everyone. Most routes are in Clovis (beginning at a variety of locations), but I threw in a few for those of you in Portales. There are even a few runs beginning at Cannon AFB, Chavez Housing, Portales Housing and 801 Housing.

Feedback would be greatly appreciated. If you have a favorite route that you would like to see published on the site, follow these directions. Creating a route is very simple.

Also, keep your eyes peeled for free 5K training plans that will be posted soon. With all of the 5Ks coming up (starting with the Jacob Thomson Memorial 5K to benefit Make A Wish Foundation), there is NO reason to stay cooped up indoors. Join us in a walk, walk-run or run. The EF Facebook page is building our events listings to include group runs and local races. Sure, the whole timeline thing is hard to get used to, but the events posting is definitely a plus. Now get outside!

Happy trails!

Workouts - it's up to YOU

Since I'll be gone for the next week, I promised you all a copy of 2 TRX workouts. If you have been attending class this month like good boys and girls (...ahem, ahem...), you should have no problem remembering these sweet moves. If you need a refresher, I have attached a few photos. My apologies for the street clothes, it just so happened I wasn't wearing my workout duds this evening when Darla was my photographer. Enjoy!

TRXers will continue to meet at scheduled times. Evening TRXers may be moving to 5:30? Contact Tom if you have questions...he always has an answer for everything. Search the mass email I sent you this afternoon for his contact info.

Both workouts are to be performed in a circuit, 3-4x each. Number of reps is listed in the right hand column. THE LAST 2 REPS OF EACH SET SHOULD BE A CHALLENGE. DON'T CHEAET YOURSELF!


***SB: Swiss Ball; MB: Medicine Ball. Substitute an abdominal exercise of your choice in place of the Bosu 1-leg v-ups if you like. 1-leg v-ups can also be performed on the purple versa disks. Just keep your bum on the ground with the Vdisks.****

Wall Squat - never mind the underpants

Flyes on Swiss Ball. You may choose to do pushups with your shins on the ball, hands on floor if you like.
Darla, let's work on angles next time :)

TRX Pull up, palms facing each other - starting position

Finishing position

Plié Squat + Rotation + Shoulder Press. Be sure to lift rear heel and rotate shoulders to 3 and 9 o'clock.

1-leg Suspended Squat on TRX. Touch the ground and then reach for the stars  :)

Oblique drops. Don't forget to do both sides!

Chair Squat. Kiss it.

Step Ups

Starburst. Alternate left and right hand in upper position.

Alternating flyes

Mountain Climbers on the chair

Unfortunately my camera batteries pooped out at this point. Remember that there is a limited TRX exercise gallery at the EF website. I plan on adding to it again soon.

See you in March!