Not my usual post, but, like this one on virtual classes, felt it an important one. We are all busy. Overworked, overwhelmed, all the things. Getting your health goals on track can add to the stressors. But isn’t getting healthier supposed to coincide with less stress?? Yes. It is. So why does it sometimes not feel that way? Without getting into the part we all already know-- our own self battling as though there were an angel on one shoulder and a devil on the other just trying to convince us of whether or not we should get off the couch-- there are stressors in not feeling like you are maximizing the time you are giving yourself to workout, stressors in not seeing results, stressors in feeling like you are hurting rather than helping your body, stressors in trying to figure out just what the heck you should do to begin with… It doesn’t have to be like that, and that is a huge benefit of utilizing a personal trainer. With a trainer, you have a coach in your corner helping you along the way. Do pro athletes dive into games on their own? No way. There are coaches and medical staff there to guide them along every step of the journey. Top executives in corporations hire coaches to help them better utilize time and decrease stress. Broadway dancers are amazing, but they have choreographers, dance captains, and physical therapists helping them fine tune, keeping a watch on their health, and making sure they are doing everything ‘right’. See where I am going with this? We don’t have to do this on our own, and in all sorts of industries and subject matters people have coaches and trainers, no matter their level. So instead of trying to figure out everything regarding your health and fitness on your own, you have an opportunity to ‘team up’ with a certified personal trainer whose purpose is to guide, educate, and motivate you, while keeping your overall health and goals in mind every moment. (NB: I am focusing on personal training here, but sometimes what a person needs most is a nutritionist, a therapist, or other medical professional.) Now take a deep breath, really deep....and let it out. Feel a bit better with the thought that you don’t have to try to become an expert on working out in your nonexistent spare time? Good :) Personal training is an investment, I know. But I would like you to think about the big picture: If you have a reputable, dedicated trainer, he or she will work with you to build a strong fitness foundation (or to build upon former knowledge), educate you on how to maximum your time efficiency while prioritizing safety over everything else, and set you on a course of success-- not just for this year, but with fundamentals that you can put into practice for your whole life. Who doesn’t want to be able to go out dancing when they are 85?? The best investment you can make is in yourself. You have a plethora of options in front of you for exercise at any given time: from classes to YouTube videos to whatever you recall from that one time you took an aerobics class in 1999. What makes having a personal trainer such a stronger option, however, is one, having your whole fitness program in mind at all times, two, safety, and three, meeting you where YOU are and going from there. A personal trainer notes if you have been working a muscle group too hard and may be breaking down the muscle too much. He or she will identify if you are missing a muscle group. In a class, an instructor may not know what you are doing outside that class nor notice if you are doing something wrong because either there are too many people in class to catch it or the instructor is not certified to pick out these details (the certifications for personal training and group fitness are both great, provided the program is indeed reputable, but they are different). While he or she is probably giving an awesome class, if you are not very sure of your own form and background, a lot can get missed in a class. A personal trainer will be focused just on you, and one worth their salt will ensure that every part of your body is working in the most healthful way possible. While classes may be cheaper, and some videos may be free, not having someone caring about your overall program and not having someone watching for safety and efficiency, you end up spending more in the long-term and seeing less results (wasting time, feeling confused at what to do when, potential short- or long-term injury, not having consistency...) I love classes and absolutely believe they are a great addition to a fitness program-- but it is important to have a base first, as well as noting how the class plays into your overarching health goals. Also, read this before taking virtual classes. Doing what you know or what you read in a magazine can also be beneficial, but not if your form is not keeping you safe and/or you are not keeping an eye on how each additional exercise plays into your overall goals. “Do rows to tone your back.” Well that is all you are doing, you will be unbalanced and without noting cardio and nutrition may lose no weight to then let those back muscles show through. See what I mean with honing in on only one or two things you read? A personal trainer with a strong background of both experience and credentials will shape your overall health. You want to be your best self, right? Don’t waste time, keep yourself safe, and reach your goals working with someone reputable in your corner. There are reputable out there, and it is your job to vet them. If you want to talk more about this in any way, reach out.
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Start the day with a success.
If I get a run in in the morning, then my worries about the rest of the day go down such a great deal. It is like my brain says, “We just did this big accomplishment! Whatever else we get done are cherries on top.” And you know what? So much MORE gets done! Physical and psychological reasons here, if you want to break it down. Physically, moving is getting the muscles warmed up, blood pumping through my body, giving my brain extra help in ‘waking up’ so to speak. Endorphins are increasing, aka the happy hormone, making me feel good all around. Being outdoors is therapeutic, both physically, vitamin D, and psychologically, nature is known to reduce stress. “endorphin
Imagine a different scenario….Wake up, still in pajamas, groggily open the emails and see one hundred problems that need solving and where do I start?? Start the day with a success, and it will set you on the right path for the rest of the day. Bonus if that success involves getting your brain and body WOKEN UP. Additionally, by beginning your day with a task that involves more effort than just sitting on your couch or diving right into work, you are sending a multitude of positive signals to your brain. You are saying, YES WE CAN. We accomplished this, now we’re ready for what’s next. And a physically involved task is getting that body warm and woken up, as well as the brain. If you ‘google’ this topic, there are thousands of results touting the benefits. What are some similar accomplishments for you? Taking a walk? A yoga class? Writing outside (no screen, pen & paper!)? Ten minutes of dancing around to your favorite songs? Something beneficial for your brain and body, that ‘gets things going’ for the day. Here’s to tomorrow! Kate Wake up! Faster (& healthier) than coffee, get that blood flowing in just a few minutes. Open the body, stretch the muscles, warm it all up...and in just seven minutes you are ready to start the day. Part Pilates, part yoga, and fully breathing, this is the series I count on to wake up my muscles and brain first thing. Let me know how it goes! And if you have any questions, send them my way. Jeff fell in love with a smoothie bowl at a local place a few months ago. While we love giving small businesses help, it was turning into an expensive habit. What it is? Essentially a thick smoothie with toppings, eaten with a spoon, that costs $11-13 out...and I made in five minutes with ingredients we already had. You can throw in pretty much anything you have in and make something yummy happen. If you want low cal high protein, easy. High cal, carb, and protein for building muscle and/or making a full meal out of it, easy. What follows is what I put in the pictured smoothie bowl-- which can of course be made into a drink as well, more on that below-- and then some more ideas of using what you may have in the kitchen already or can pick up via online or at the store. What I put in this one--
...I think that is it…? The next one I made was similar, but I added --
On both, I topped with a, I’ll call it, ‘lazy granola’ mix. I took almonds (I smashed them to make smaller but you can do what you’d like), oats, and coconut oil, put them in a pan on the stove while I put everything else together. Stirred every so often, and then dropped the mixture on top of the bowl. Nice crunch! For me, I like to try to make the lowest calorie option with the highest protein kick (that’s just my prerogative), so mine looked like this:
And then, as I wanted to drink this one rather than eat it in a bowl, I added a bit of water to liquefy it more than Jeff’s versions. Bowl- less liquid added, Drink- more liquid added. Blend, and voila. Just top with granola, coconut flakes, cinnamon, whatever you’d like. There are a lot of ingredients listed above, I know! Do you have to make it that complex? Absolutely not! Can you still make a delicious smoothie or smoothie bowl with minimal ingredients? Yes! You can make it as ingredient-complex as you want.
The key things are: -have something to make it sweet-- for me, that’s banana, blueberry, pineapple, apple, and/or mango. -have a source of protein. For me, that’s either a plain collagen or pea protein, which then makes the above sweet adds more important, or the new Clean Lean one, which is flavored enough that you can honestly just mix with milk and go. And, -a dash of fat. Perhaps more if you either a, need this as a meal substitute, or b, have an overall lower intake of fats and could use the extra, then add some or some more of the following--- as much or as little as you need/want:
You can see in Jeff's, to increase carb intake for him, I used more banana and also added oats. Always be conscious of portions, but this is not a ‘one cup of this and a tablespoon of that’ type of creation. Once you have enough of an idea of what a serving is, or how many calories approximately are in that handful/spoonful, you are good to go-- and this becomes a fast and uber-nutrient-rich snack or meal. It is definitely worth taking the time if you are new to these foods and/or reading a nutrition label to learn these elements of what you are putting into your smoothie bowl. (I feel this will be a blog post on its own eventually! In the meantime, if you need some pointers, holler.) Jeff’s and my smoothie bowls can sit next to each other and look similar, but are often the difference of about 400 calories. That’s a big difference-- something to take note when you are creating yours. What does your body need today? It may seem overwhelming, but trust me, small bits of knowledge really add up FAST here! Check out some of these supplies on your next grocery trip. Most of these don’t spoil anytime soon (freeze the fruits and veggies!). Stock up so you are ready to go when you need something quick or on-the-go! Have some smoothie bowls or smoothie drinks that are your favorites? Let me know! Better yet, send a photo, and I’ll share it here! Kate Okay, okay, I know this category is 'Health in a Sec', and yes, I also know this is more than a 'sec' BUT hear me out-- Just start. Maybe you will do five minutes. Maybe ten. Maybe you will get on a roll and before you know it you've completed the whole video. I don't know. But just do SOMETHING, right?! You got this. Give yourself some time today to help your body and mind....breathe, strengthen, stretch. :) While moving at a quick pace, I focus on time efficiency and safe form through this PILATES MAT class. It is taught for all levels-- I will perform at an advanced pace and with advanced exercises involved, but I offer modifications for all levels throughout. For more beginner participants, please pause as often as needed to maintain form and not grip with extra muscles. Feel free to reach out with questions! Originally created for Facebook Live broadcast 4.21.2020. Everything at your own risk. Not all exercises are suitable for everyone. Exercise can be dangerous and can result in personal injury. Any injury sustained from this video or others is solely the responsibility of the exerciser. Kate Cherichello disclaims any liability from injury sustained from the use of posted videos and exercises. It is recommended to consult a physician before beginning any training program.
Today I want to workout. But I don't really want to jump up and down. Or go outside. Or get too, too sweaty. And I want to have an excuse to have a favorite show on in the background without feeling 'guilty' (anyone? just me?). CHECK. Oh, and I just want to work my lower body. Oh oh, and just a short workout. Too much to ask for? NO! I got you: CHECK! See below for this 18-minute lower body workout pulled from a full Pilates class to lengthen and strengthen without getting up off the ground! Remember, every bit counts!
Okay, I know this category is 'Health I A Sec', and this is certainly a bit longer-- BUT 30 minutes out of a 24-hour day is not much, and this workout will leave you with heart pumping and legs fired up!
You don't need to spend an hour+ each day working out to see results. Nope. Advanced Body Weight Cardio Express *Lower Body Focus*
NOTES:
MOVE. SAFELY. ^our key points for this workout. I don't explain that much here, this is a follow-along. I'm excited you are joining me! At your own pace, body weight only, advanced lower body/cardio bootcamp. If you are a 'beginner', you can absolutely do this! But, you will need to modify as much as desired....not sure how to change a specific exercise? Fill in with something of your choosing. This workout isn't so much about what exercise you are doing at a given time-- it's that you are here and moving. Safely of course! FORM and LISTENING to your body.. Change things as needed, breathe, step touch or march in place at any time. Check your area so you don't hit anything :) If you don't have much room, just keep everything more contained. More fitness videos? : Everything at your own risk. Not all exercises are suitable for everyone. Exercise can be dangerous and can result in personal injury. Any injury sustained from this video or others is solely the responsibility of the exerciser. Kate Cherichello disclaims any liability from injury sustained from the use of posted videos and exercises. It is recommended to consult a physician before beginning any training program. Exercises to help strengthen your back. The video is a speed-through of a series you can do at home with no weights. Do them slowly and with control, be safe. Questions? Reach out!
Things to remember: -always breathing throughout the exercises -form and safety are key, keep these slow and controlled. -squeeze your glutes (also can think of pressing hip bones toward ground) as you lift chest in these exercises -notice your head- neck in line with spin (eyes downward) -don't push too much! be nice to your back, help it don't hurt it. these won't be the most intense exercises you ever do, but they are important and powerful for your back!
To help you work your upper body w no weights: Push-Up Variations
-Narrow -Wide (hits the chest harder) -Diamond (hits the triceps harder) -Staggered How many? Well, you have options-- 1. Do one of each in a row, until you just can't do anymore. "to fatigue" 2. Do 10 of each, 2 times through 3. Pick one, do all you can for 30 seconds. Rest. Repeat (once or twice more). 4. Do 10 at various times through the day Shake out those arms before and after! Do you have other favorite variations?
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