Last week, I was reading through all the "usual" health and fitness blogs and I came across a simple, yet profound entry from one of my personal heroes, trainer Jillian Michaels.
She presented all of her readers with a three-part weekly challenge, and I'd like to offer the same challenge to our loyal bene-fit readers.
First, try not to say a negative word about yourself this week. Seriously. If all you see when you look in the mirror are negatives...well, get rid of your mirror! We are harder on ourselves than we are on anyone else - how many times have you said something cruel to yourself that you would never think of saying to a friend or family member? If you slip into negative self-talk, reverse it: refocus on something positive, forgive yourself, and move on.
Second, do your best to eat every meal at home this week. Pack your lunch, bring home a rotisserie chicken if you don't have to time cook from scratch, bring fruit with you for snacks, and take the time to eat a bowl of oatmeal in the morning before you leave the house. Take a few moments to plan and reap the many bene-fits of home cooking, including smaller portions, lower levels of sodium and sugar, and yes - actually spending time with your partner, family, or even just your pets!
Finally, try a new exercise this week. Whether it's a new form of bicep curl or an entirely new exercise trend, diverge from your regular routine (and if there is no routine at all - work out!) and give something new and different a shot. Whether or not you become a Bikram yoga devotee, it's a great way to get out of a rut (especially if that rut has come with a weight-loss plateau) and reenergize yourself for the daily grind.
Take some advice from the world-class fitness professionals and make this week a three-peat of health and wellness - it's easier than you think!
April 26, 2011
April 19, 2011
Just Bust a Move: 5-Minute Workouts for Busy Days
Lately, even as a trainer - where I work primarily in a gym - I've been having a hard time fitting in my regular workouts. Laugh if you will, but between training other people, traveling on weekends, and trying to squeeze in some semblance of sleep, it's getting increasingly hard to lay down a good old-fashioned 60 minutes of exercise each day.
That said, there's no excuse. I probably spend 5-10 minutes here and there wasting time - checking Facebook, playing with the dog, doing something on my smart phone, or replying to tweets (again, hopefully I'm not the only one here!). What if - and let's just get crazy here - we spent that time working out instead?
It doesn't take much. With just some simple planning and equipment "stashing," you can make those little moments of down time worth their weight in...well, weight loss!
Some examples:
Do you have a a favorite 5-10 minute exercise routine that you like to do when life gets super busy? Leave a comment for us and share your expertise!
That said, there's no excuse. I probably spend 5-10 minutes here and there wasting time - checking Facebook, playing with the dog, doing something on my smart phone, or replying to tweets (again, hopefully I'm not the only one here!). What if - and let's just get crazy here - we spent that time working out instead?
It doesn't take much. With just some simple planning and equipment "stashing," you can make those little moments of down time worth their weight in...well, weight loss!
Some examples:
- The Line Dance - while standing and waiting in a line, lean from side to side, lifting each foot slightly, and pull the abs in with each "shuffle" for a small crunch contraction
- Desk-er-cize - first off, switch out your desk chair for a Swiss ball or modified Swiss ball chair. Then, roll forward and back (using only your butt/hips to move you) while you take a phone call
- Jump for Joy - stash a small jump rope in your desk or purse and on lunch hour, spend the first 5 minutes and last 5 minutes jumping rope. You won't even notice the 10 minutes gone and you'll burn 100 calories or more!
- Burpee Blaster - recently heralded as the single best exercise you can do, try and do 10 burpees in a row without rest - and repeat until you reach 50 or reach fatigue, whichever comes first
- Push It - alternate sets of 10 pushups and 10 crunches for 1 minute at a time, resting 30 seconds in between sets. To intensify it, add a 30-second bout of high knees at the beginning and end of each set
- Shadow Boxer - if you're in a situation where you can't access weights, "shadowbox" (mimic punching and kicking movements) to music for 5-10 minutes - here's a how-to if you're unsure what to do
One of the best parts of accumulating these short routines is that when you do have time, you can combine them into a 25-30 minute, very high-intensity circuit workout.
Do you have a a favorite 5-10 minute exercise routine that you like to do when life gets super busy? Leave a comment for us and share your expertise!
March 28, 2011
The Power of Positivity: A Little Goes A Long Way
We all know that exercise and a healthy diet are the cornerstones of feeling great and looking good. However, for many of our bene-fit clients, there is a third component of total wellness that is often the most elusive: positive thinking.
Too many women (and yes, some men) are down on their bodies, stressed out about their personal commitments, and intimidated by the weight (no pun intended) of their own goals. Too many men (and yes, some women) are overworked, plagued by multiple demands from work, family and friends, and tend to shut down and internalize rather than seek help from others. Sound familiar?
It is often to easy to focus on the day-to-day downfalls ("I ate a donut this morning at work, ugh") rather than see the moment in the context of long-term goals ("I ate a donut this morning, but I hit the gym after work and will prepare a healthy snack for tomorrow."). Practicing forgiveness and finding proactive solutions are often the simplest ways to combat a glitch in your fitness journey; however, they're also the most overlooked.
For some folks, reading an inspiring self-help book can kick-start your positive mood - try The Power of Now or The Amazing Results of Powerful Thinking to start. Not ready to commit to an entire book? Check out accountability websites like HabitChanger, HabitForge, and Life Balance to help you get - and stay - on track with your wellness goals.
As we all know, though, not everything can be fixed with a few written words or a tech-savvy iPhone app. Rather, the most important component of positive thinking is surrounding yourself with positive people - again, simple but profound. bene-fit was built on the philosophy that social support matters, and whether your form of self-help is attending a butt-kicking Boot Camp or checking out a group exercise class at your local gym, just being around same-minded folks can really boost your mood and keep you focused.
Winston Churchill once said, "a pessimist finds difficulty in every opportunity; an optimist sees opportunity in every difficulty." This week, bene-fit asks you to see the glass as half full, be proactive, and seek support as you take another step toward your fitness goals.
Too many women (and yes, some men) are down on their bodies, stressed out about their personal commitments, and intimidated by the weight (no pun intended) of their own goals. Too many men (and yes, some women) are overworked, plagued by multiple demands from work, family and friends, and tend to shut down and internalize rather than seek help from others. Sound familiar?
It is often to easy to focus on the day-to-day downfalls ("I ate a donut this morning at work, ugh") rather than see the moment in the context of long-term goals ("I ate a donut this morning, but I hit the gym after work and will prepare a healthy snack for tomorrow."). Practicing forgiveness and finding proactive solutions are often the simplest ways to combat a glitch in your fitness journey; however, they're also the most overlooked.
For some folks, reading an inspiring self-help book can kick-start your positive mood - try The Power of Now or The Amazing Results of Powerful Thinking to start. Not ready to commit to an entire book? Check out accountability websites like HabitChanger, HabitForge, and Life Balance to help you get - and stay - on track with your wellness goals.
As we all know, though, not everything can be fixed with a few written words or a tech-savvy iPhone app. Rather, the most important component of positive thinking is surrounding yourself with positive people - again, simple but profound. bene-fit was built on the philosophy that social support matters, and whether your form of self-help is attending a butt-kicking Boot Camp or checking out a group exercise class at your local gym, just being around same-minded folks can really boost your mood and keep you focused.
Winston Churchill once said, "a pessimist finds difficulty in every opportunity; an optimist sees opportunity in every difficulty." This week, bene-fit asks you to see the glass as half full, be proactive, and seek support as you take another step toward your fitness goals.
March 22, 2011
bene-fit Your Diet: Nutrition Tips That WORK
As a bene-fit personal trainer (and, full disclosure: not a registered dietitian - and the difference here is very important), it is astounding how many questions I get from clients and friends alike about nutrition and healthy eating.
Again, as a bene-fit personal trainer and co-owner of a fitness consulting business, here's some more disclosure: I love exercise. I do not, however, love deprivation, dieting, or food restrictions. And so I often struggle with clients who decide to engage in crash diet fads, very low calorie diets (VLCD), overzealous supplementation, skipping meals, and (shudder) the many "cleanses" made popular by celebrities and the fitness industry.
If you're seriously looking to "cleanse" your body, eliminate animal products for one week. Subsist on vegetables, fruits, whole grains, and beans, and cut out sugar, dairy, refined carbohydrates, meats, and eggs, all the while drinking 80+ ounces of water per day. Without pills, powders, or potions, I have a hunch you'll feel fantastic - if you can stick to it for all seven days.
That said, you don't need to cleanse the body if you're actually eating clean in your daily life. bene-fit recommends the 90/10 rule for our clients and in our lives. The theory is easy: if you eat well and exercise 90% of the time, you can afford a splurge (or a day off!) 10% of the time without major detriment to your health and fitness goals.
Now, think about this in considering 90/10: in a hypothetical sample of 10 days, that's ONE missed workout. ONE ice cream sundae. ONE late night out with a few too many alcoholic drinks and a few missed hours of sleep. If your indulgences are exceeding a realistic 10% of your lifestyle, it might be time to reevaluate what is "normal" and what's a "splurge."
There are easy ways to ensure that your diet stays clean most of the time, and the #1 strategy is to plan ahead. As the saying goes, "failing to plan is planning to fail" - and nowhere more than in balanced nutrition does this saying apply! That's where bene-fit professionals are here to help you - free of charge.
Conceptualize your meals weekly (versus daily, or worse, meal-to-meal). Make a list of what you need to buy, and buy only that - no extras, no sweets, no "bonus" calories. Use everything that you buy, particularly the fresh produce, and be creative with leftovers. A steak grilled on Sunday becomes a steak wrap when refrigerated and thinly sliced on Monday. A rotisserie chicken on Tuesday gets shaved into a chicken Caesar salad on Wednesday when mixed with some greens and low-cal dressing, while a big batch of brown rice cooked up on Thursday can supplement a halibut filet that night, get mixed into a fish gumbo on Friday, and even form the base for a filling frittata on Saturday brunch.
Want more proof that whole, unprocessed food - besides being naturally delicious - is also the best fuel? Rachet up your workouts during your cleanse and/or clean eating week by adding distance, intensity, time, or weight to your regular routine. Known as the FITT principle (frequency, intensity, time, and type), these simple changes can make a years-old exercise routine feel like something new - and challenging.
Eat well, move more, and take the extra step toward finding your bene-fit this week!
Again, as a bene-fit personal trainer and co-owner of a fitness consulting business, here's some more disclosure: I love exercise. I do not, however, love deprivation, dieting, or food restrictions. And so I often struggle with clients who decide to engage in crash diet fads, very low calorie diets (VLCD), overzealous supplementation, skipping meals, and (shudder) the many "cleanses" made popular by celebrities and the fitness industry.
If you're seriously looking to "cleanse" your body, eliminate animal products for one week. Subsist on vegetables, fruits, whole grains, and beans, and cut out sugar, dairy, refined carbohydrates, meats, and eggs, all the while drinking 80+ ounces of water per day. Without pills, powders, or potions, I have a hunch you'll feel fantastic - if you can stick to it for all seven days.
That said, you don't need to cleanse the body if you're actually eating clean in your daily life. bene-fit recommends the 90/10 rule for our clients and in our lives. The theory is easy: if you eat well and exercise 90% of the time, you can afford a splurge (or a day off!) 10% of the time without major detriment to your health and fitness goals.
Now, think about this in considering 90/10: in a hypothetical sample of 10 days, that's ONE missed workout. ONE ice cream sundae. ONE late night out with a few too many alcoholic drinks and a few missed hours of sleep. If your indulgences are exceeding a realistic 10% of your lifestyle, it might be time to reevaluate what is "normal" and what's a "splurge."
There are easy ways to ensure that your diet stays clean most of the time, and the #1 strategy is to plan ahead. As the saying goes, "failing to plan is planning to fail" - and nowhere more than in balanced nutrition does this saying apply! That's where bene-fit professionals are here to help you - free of charge.
Conceptualize your meals weekly (versus daily, or worse, meal-to-meal). Make a list of what you need to buy, and buy only that - no extras, no sweets, no "bonus" calories. Use everything that you buy, particularly the fresh produce, and be creative with leftovers. A steak grilled on Sunday becomes a steak wrap when refrigerated and thinly sliced on Monday. A rotisserie chicken on Tuesday gets shaved into a chicken Caesar salad on Wednesday when mixed with some greens and low-cal dressing, while a big batch of brown rice cooked up on Thursday can supplement a halibut filet that night, get mixed into a fish gumbo on Friday, and even form the base for a filling frittata on Saturday brunch.
Want more proof that whole, unprocessed food - besides being naturally delicious - is also the best fuel? Rachet up your workouts during your cleanse and/or clean eating week by adding distance, intensity, time, or weight to your regular routine. Known as the FITT principle (frequency, intensity, time, and type), these simple changes can make a years-old exercise routine feel like something new - and challenging.
Eat well, move more, and take the extra step toward finding your bene-fit this week!
March 7, 2011
Take Time to Make Time
Ask and you shall receive, bene-fitters: the feedback from our "Top 10 Wellness Tips" blog post was so great that we decided to do a second installment this week!
However, we wanted to put a distinctly different spin on this week's entry. One of the crucial factors to any type of long-term success is time management - the organization and planning of one's time in the most efficient fashion to ensure completion of necessary tasks and allow freedom for pleasure and relaxation.
Almost nowhere in our lives is this more important than in regard to our health - yet often, this is the first consideration to go when our days get busy. Do you ignore sniffles until they turn into a full-blown flu? Do you put aside your workout to chug through a couple extra hours at the office? Do you spend money on dinners out and designer clothing only to find your gym membership dues going into default? All of these are signs that your healthy time management might be suffering more than you think.
Thus, today we bring you the top 11 (yes, 11 - we couldn't resist that extra tip!) tips for managing and organizing your daily life to maximize your healthy potential and find time to breathe and prioritize your overall well-being:
(1) SORT LIKE WITH LIKE
Do you waste time moving between the bedroom, kitchen, and bathroom because the items you need are spread throughout the house? Start off by placing the items you use ONLY in the room in which they are used (i.e., no random blowdryers strewn about the living room!). Second, place a small bowl, tray, or other container in each room to capture items that need to be removed and put back in the room in which they belong. At least once a day, check to make sure that container is empty. :)
(2) SEE CLEARLY
Visual clutter often translates to mental stress - when we see a mess, we internalize that messiness. Take the time to rearrange stacks of books, DVDs, or other clutter, and create a system (alphabetic, by color, or by size) to make organization easier in the future.
(3) CAN IT
Sick of lingering garbage odors because you stuff the bag in order to avoid emptying it? Place 5-10 empty garbage bags folded in the bottom of the can. This way, when you lift a bag out, the other one is waiting - no time lost fumbling through your box or other storage area when you really just need to take out the trash.
(4) SYMMETRY IS BLISS
Sick of half-empty shampoo, conditioner, and body wash bottles littering up the peaceful retreat of your shower? Invest in some uniform glass bottles so that you can a) see how much you have left of your products and know when to restock, and b) find what you're looking for without fumbling through a mess of plastic. Then once you're got your bottles, take 'em off the ledge in a stylish and simple shower caddy.
(5) OUT OF SIGHT, OUT OF MIND
Clothes threatening a takeover on your bedroom floor? Make your hamper accessible and skip the step of sorting by keeping a multiple-sectioned hamper wherever you need it most - i.e., not just stashing it to the back of the closet if you need it right next to the bedroom door when you walk in after work. Toss and sort in one step - keeping those stinky gym clothes away from your delicate intimates.
(6) SEE CLEARLY; PART TWO
The same rules that apply for a serene bathroom are the ones that will help calm a chaotic kitchen - place foods in clear, airtight storage containers to make sure they're accessible, keep track of when you need to restock, and even make healthy foods seem more appealing (studies show that attractively presented foods are more likely to be eaten that those kept in opaque boxes or hidden away in drawers). A bonus is that these eco-friendly containers can be washed and reused as your tastes and foods change!
(7) FACE THE FINANCE
Let's admit it: finances can be sticky even for those of us with the most well-kept schedules. Keeping a budget through a free managed website like Mint.com or Doxo.com makes bill paying, expense tracking, and even future financial planning a breeze - and one less source of confusion in your busy day.
(8) BLOCK THE BARRAGE
Ever had to tell someone you missed their email because it was lost in a sea of junk? No more excuses - you can take a few seconds to stop the flood of promos, coupons, and "daily deals" (in both your email and snail mail) by signing up at 41pounds.org and optoutprescreen.com - and of course, there's always the one-click "unsubscribe" options that are required by law on any promotional email you receive to your Inbox. Online peace of mind can be just a click away!
(9) LOOK YOUR BEST
Are you one of those women who skips putting on your makeup some mornings just to avoid rummaging through your bottomless, powder-caked makeup bag? Refuse to cave in and start organizing your brushes, most-used products, and pencil instruments in a flatware caddy - great in the kitchen, but even more stylish on the vanity. This one's for guys too - the caddy is a great solution for razors, Q-tips, combs, and more!
(10) CLEAR OUT; DO GOOD
Just because an item has outgrown its usefulness in your life doesn't mean it wouldn't fill a need in someone else's - which is why donating clothes, appliances, dinnerware, outerwear, and toiletries to charity is such a great idea. Not only are Goodwill donation centers easy and plentiful, you can even turn your donation into a viable deduction (taxes are due in just over one month, you know) by recording the value on itsdeductible.com.
(11) IN A BIND
Whether the dog gets sick, your child breaks a bone, or your teenager gets in a minor accident, you want to be prepared to move quickly when there is a family emergency. Keeping important information photocopied and in a three-ring binder or other bound folder can make response times shorter and stress levels in check. Make sure to keep medical records, drivers licenses and passports, social security cards, and birth certificates on file and easily accessible for times when a few seconds can make all the difference.
Remember, while exercise and a nutritious diet are great benchmarks for a healthy lifestyle, we here at bene-fit emphasize total body wellness - which includes the mind, body, heart, and spirit. Take the time to make a few small changes in your time management this week and enjoy the many bene-fits of a calmer, less stressed schedule in the weeks to come.
However, we wanted to put a distinctly different spin on this week's entry. One of the crucial factors to any type of long-term success is time management - the organization and planning of one's time in the most efficient fashion to ensure completion of necessary tasks and allow freedom for pleasure and relaxation.
Almost nowhere in our lives is this more important than in regard to our health - yet often, this is the first consideration to go when our days get busy. Do you ignore sniffles until they turn into a full-blown flu? Do you put aside your workout to chug through a couple extra hours at the office? Do you spend money on dinners out and designer clothing only to find your gym membership dues going into default? All of these are signs that your healthy time management might be suffering more than you think.
Thus, today we bring you the top 11 (yes, 11 - we couldn't resist that extra tip!) tips for managing and organizing your daily life to maximize your healthy potential and find time to breathe and prioritize your overall well-being:
(1) SORT LIKE WITH LIKE
Do you waste time moving between the bedroom, kitchen, and bathroom because the items you need are spread throughout the house? Start off by placing the items you use ONLY in the room in which they are used (i.e., no random blowdryers strewn about the living room!). Second, place a small bowl, tray, or other container in each room to capture items that need to be removed and put back in the room in which they belong. At least once a day, check to make sure that container is empty. :)
(2) SEE CLEARLY
Visual clutter often translates to mental stress - when we see a mess, we internalize that messiness. Take the time to rearrange stacks of books, DVDs, or other clutter, and create a system (alphabetic, by color, or by size) to make organization easier in the future.
(3) CAN IT
Sick of lingering garbage odors because you stuff the bag in order to avoid emptying it? Place 5-10 empty garbage bags folded in the bottom of the can. This way, when you lift a bag out, the other one is waiting - no time lost fumbling through your box or other storage area when you really just need to take out the trash.
(4) SYMMETRY IS BLISS
Sick of half-empty shampoo, conditioner, and body wash bottles littering up the peaceful retreat of your shower? Invest in some uniform glass bottles so that you can a) see how much you have left of your products and know when to restock, and b) find what you're looking for without fumbling through a mess of plastic. Then once you're got your bottles, take 'em off the ledge in a stylish and simple shower caddy.
(5) OUT OF SIGHT, OUT OF MIND
Clothes threatening a takeover on your bedroom floor? Make your hamper accessible and skip the step of sorting by keeping a multiple-sectioned hamper wherever you need it most - i.e., not just stashing it to the back of the closet if you need it right next to the bedroom door when you walk in after work. Toss and sort in one step - keeping those stinky gym clothes away from your delicate intimates.
(6) SEE CLEARLY; PART TWO
The same rules that apply for a serene bathroom are the ones that will help calm a chaotic kitchen - place foods in clear, airtight storage containers to make sure they're accessible, keep track of when you need to restock, and even make healthy foods seem more appealing (studies show that attractively presented foods are more likely to be eaten that those kept in opaque boxes or hidden away in drawers). A bonus is that these eco-friendly containers can be washed and reused as your tastes and foods change!
(7) FACE THE FINANCE
Let's admit it: finances can be sticky even for those of us with the most well-kept schedules. Keeping a budget through a free managed website like Mint.com or Doxo.com makes bill paying, expense tracking, and even future financial planning a breeze - and one less source of confusion in your busy day.
(8) BLOCK THE BARRAGE
Ever had to tell someone you missed their email because it was lost in a sea of junk? No more excuses - you can take a few seconds to stop the flood of promos, coupons, and "daily deals" (in both your email and snail mail) by signing up at 41pounds.org and optoutprescreen.com - and of course, there's always the one-click "unsubscribe" options that are required by law on any promotional email you receive to your Inbox. Online peace of mind can be just a click away!
(9) LOOK YOUR BEST
Are you one of those women who skips putting on your makeup some mornings just to avoid rummaging through your bottomless, powder-caked makeup bag? Refuse to cave in and start organizing your brushes, most-used products, and pencil instruments in a flatware caddy - great in the kitchen, but even more stylish on the vanity. This one's for guys too - the caddy is a great solution for razors, Q-tips, combs, and more!
(10) CLEAR OUT; DO GOOD
Just because an item has outgrown its usefulness in your life doesn't mean it wouldn't fill a need in someone else's - which is why donating clothes, appliances, dinnerware, outerwear, and toiletries to charity is such a great idea. Not only are Goodwill donation centers easy and plentiful, you can even turn your donation into a viable deduction (taxes are due in just over one month, you know) by recording the value on itsdeductible.com.
(11) IN A BIND
Whether the dog gets sick, your child breaks a bone, or your teenager gets in a minor accident, you want to be prepared to move quickly when there is a family emergency. Keeping important information photocopied and in a three-ring binder or other bound folder can make response times shorter and stress levels in check. Make sure to keep medical records, drivers licenses and passports, social security cards, and birth certificates on file and easily accessible for times when a few seconds can make all the difference.
Remember, while exercise and a nutritious diet are great benchmarks for a healthy lifestyle, we here at bene-fit emphasize total body wellness - which includes the mind, body, heart, and spirit. Take the time to make a few small changes in your time management this week and enjoy the many bene-fits of a calmer, less stressed schedule in the weeks to come.
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