 Where’s one place you can begin to really start to crush those fitness goals that isn’t a gym or fitness center? What if I told you that you could work out less in the gym if you clean and use your kitchen. Wait a minute? Don’t I love to exercise, and lots of it being an endurance athlete. Of course, but in order to maximize my time spent on training it’s important to fuel up with high-quality foods. Does this have to be expensive? Absolutely not. In some ways, it can actually be more cost effective. One example is the cost of eggs compared to meat for a protein source. Rice and beans are other examples that can be a super thrifty healthy combo, especially if you do a lot of running. The list goes on, so I’ll stop there for now.  A clean kitchen can help you eat healthierKeeping your kitchen clean and displaying fruits and veggies so they look appetizing will help you eat them more often and stay on track. I also feel less inclined to grab takeout or place a call in for a pizza if I can open up the fridge, see a rainbow of foods that look alive because their chillin in my sparkling clean veggie drawer. Pair those up with a protein and maybe a complex carb and I’ve just done my body a favor. This is so much easier to do when your kitchen is sparkly.
You don't have to cook all the time but a little prep can go along wayEven if you don’t have time to make meals at home all of the time, this will at least help make healthy snacks more appetizing. One major complaint I’ve heard from clients I’ve worked with is that healthy food spoils quickly. Solution: Eat the food. And yes, you may also have to go to the grocery store at least 1-2 times per week to keep fresh stuff around. Selecting frozen and canned options can also help. However, I prefer frozen because generally they have less stuff like salt and sugar added to it. But not always, review the packaging and check the labels to make sure. By taking some time to prep ahead you can stay ahead of the healthy eating curve. This is not a pass to ditch the workouts and just eat clean. You can’t out-exercise a bad diet. Been there and done that! So not worth it. Don’t get me wrong, I love training for the 13.1 distance and yeah, sometimes going out for a good LSD (long slow distance) run might take a couple of hours but I do this for how it makes me feel not to punish myself for eating something “bad”. Although, I will be the first to admit that a great perk from running is that you can have a few extra carbs and a cold one guilt free! But this is not to be confused with eating garbage and washing it down with a 6 pack. You can't out exercise a poor dietBesides that the even better part of finishing those long runs is the sense of Ahhh, you feel. It’s almost like you feel a euphoric state of freedom. A feeling that everything will be alright and that gravity is not tying you down, in a sense. A feeling that you’ve accomplished something worthwhile, so now you’re ready to tackle on whatever the world throws at you cause you feel on top of the world. That’s what running, or really any exercise should be about. Not trying to torture yourself through something just to burn calories. It’s not that efficient when you do the math. For anyone interested in the calculation, you can find it here… So it’s truly easier to eat good rather than try to out exercise any so called bad foods. Plus, you’ll even feel better from eating real, wholesome foods. Cause that age-old saying from Hippocrates “Let thy food be thy medicine” is point on. But of course, if you feel really ill for a long time, go see a doctor because cause ignoring symptoms do not make them go away. Thanks for reading and here’s some tasty recipes to try out! Yummy brunch or lunch items. This one from Ellie Krieger that will keep hunger at bay on the fly. Avocado Toast with Egg, Cucumber and Radish Anytime Frittata with Spinach and Sweet Potatoes is an alternative form of comfort food from Darya Rose at summertomato.com And for anyone interested in how my exercise routine changed this month you can find it here.  I can’t believe it’s mid February already! Time to glance back and check how those New Year’s Resolutions are going’, right? Now is not the time to panic about that if you’ve fallen off the wagon, because that’s not going to get cha anywhere. Instead, remember what did go well last month no matter how small or irrelevant it may seem. Take that, feel proud and add just one more small change for February. Do a little introspection...Were you able to stick to that fitness routine? Yes, Fantastic, keep doing what you're doing! But what if things didn’t go all that well? Don’t give up, instead try changing something. Not every exercise is enjoyable to all people. Yeah I might like running, but why the heck should you? While there’s a ton of reasons to like running and it's super healthy, but that does not mean you’ll like it. Maybe you’d rather lift a lot and train for a physique competition, swim competitively, walk, do yoga, dance...And the list goes on. So try something new and switch it up from time to time, it will help keep you psyched about your next workout. You have to build muscleWhatever exercise you decide on, just make sure you are doing some type of resistance or weight training also (unless, that’s what you are already doing primarily for all of your workouts). Especially if you decide that cardio is one of your favorites. There’s nothing wrong with cardio, and we all know there’s tons of health benefits to breaking a sweat. Just don’t fall into the trap of doing only one form of exercise and don’t believe that calorie burn or fat burning settings and numbers. Besides, when it's cold out why not spend more time in the weight room. I'd rather do more cardio outside when the weather is nice. Exercising outside can be very enjoyable as long as it's not too hot or cold. The Fat Burning setting on the cardio machine has been lying to youWe burn more fat doing low intensity cardio exercise which is why cardio machine buttons have a fat burning setting and it's usually a low intensity workout, where high intensity workouts typically use more carbohydrate. Don’t get settled into a low intensity exercise routine, just because the button on the machine says you’re burning fat and it seems easy. I like to do this type of work about once a week and do higher intensity or weight training on other days. Check out my routine at the bottom of this post! But don’t forget that cardio completely, you just have to mix and match. Kinda like piecing together a great outfit! Strength training is where it's atEven if it’s not your favorite thing to do, it’s a must if you are looking to tone up and see muscle definition. Trust me ladies, you aren’t going to turn into some macho looking bulky muscled beast. Which might be why you’re afraid to lift too heavy. I worked out with that mentality for years. I was a cardio addict, wait I actually still am but I also spend anywhere from two to four days a week pushing weights, depending on where I’m at on my periodization calendar. As I get closer to a race, I'll back off to two days of weight training and logging more miles. Just to give you an example, if you read my last blog, you’ll remember I’m training for a ½ in October. And since our weather here in Nebraska is usually rough in the winter, hey we just got 12 inches of snow dumped on us on Groundhog Day! Basically, running outside just kinda sucks this time of year, you take advantage of the good days when they come but can’t count on them being consistent. So, it’s a perfect reason to work on building muscle and by the time the weather gets nicer, I’ll be ready to trade some of those days out for more miles on the track. Burn more calories after exercise |
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Stay Healthy
Stay Hydrated. When it’s chillier outside, you’re probably not as thirsty for water as you are when the mercury is rising. If ice water isn’t exactly your thing when the snowflakes are following, sip on hot teas and herbal infusions. Bonus: You’ll load up on antioxidants which can strengthen your immune system! One of my faves is Tazo Wild Sweet orange. I also like Yogi's Vanilla Spice when I need a pick me up on a blustery day. |
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Get the right nutrients
Pop a multivitamin, some garlic and get some vitamin D. You’re body will absorb what it need and you’ll just pee out the rest. I love adding minced garlic to almost anything especially green beans and potatoes. Don’t like the taste of garlic, no problem just pop a Kyolic capsule. One I take regularly is formula 104. Researchers have found that supplementing with aged garlic can help reduce cold and flu symptoms. When I remember to take my supplements and get my fair share of fruits, veggies and exercise is I’m able to power through cold and flu season like a boss! |
If you’re going to drink alcohol
Don't do so on an empty stomach and try alternating drinks with water. You’ll save calories and possibly a headache the next day!
If you’ve got an extra 25 minutes and are looking for a more advanced workout you can do anywhere, gotcha covered with this routine from ACSM. It's one of my favorite routines I can do anywhere!
Hopefully these tips help you have a bright, happy and healthy holiday season. Cheers!
Don't do so on an empty stomach and try alternating drinks with water. You’ll save calories and possibly a headache the next day!
If you’ve got an extra 25 minutes and are looking for a more advanced workout you can do anywhere, gotcha covered with this routine from ACSM. It's one of my favorite routines I can do anywhere!
Hopefully these tips help you have a bright, happy and healthy holiday season. Cheers!
I’ve been training pretty hard for a race since July. I was so excited and feeling great about running the 10K in Denver at the Rock and Roll Marathon. I always like to test my limits in a higher altitude, because the scenery is so much better. I prepped my things the night before and laid my head to rest at a fairly decent time with an alarm set for 6am. I woke up at 4am and maybe it was a sign, I couldn’t get back to sleep until 5am and then my alarm went off at 6am. I felt a little groggy, but managed to get ready in the dark as much as I could without disturbing my fiance who wanted to sleep until the very last minute.
Time flew by that morning as I had breakfast and got ready, I guess I forgot to look at the clock most of the morning because by the time we had left it was 7:40 am. and I was planning on leaving around 7am. I knew this was really late, but figured the it would be ok. Well it wasn’t, because when I arrived at the start line they were tearing it down! I was devastated! On one hand it wasn’t the end of the world because I debated running this one due to time and financial commitments and then they announced the headliner band, Matisyahu. That changed my mind and I decided to commit to running a faster 10K instead of training to just finish a half marathon.
I had a great training season, getting my mileage up to 8 miles on long runs, hill work, intervals and an intense taper. I was ready to race! A couple of thoughts crossed my mind as I stumbled around in disbelief, I could stick around and pout about it or grab my paper map and get my miles in. I went with the second option. I had way too much energy in me to just hang out and I needed my runners high!
So I headed out and did the best to stay kind of on course without getting completely lost, which definitely impacted my time. I was pretty much balling under my shades, how did I let this happen!? I also heard someone holler at me that I was taking a short cut. Whatever! I wasn’t stopping until I hit 6 miles! I had finally found the race and ran the opposite direction for a while before jumping in and crossing the finish line. I ended up running close to a personal best but know I would’ve done much better if I wasn’t reading a map and stopping for traffic. It was somewhat rewarding, but not near as great as it would’ve been had I actually started and ran with other runners. But as my fiance always says, “there’s no future in the past”. So this experience taught me a few things about running and life.
Time flew by that morning as I had breakfast and got ready, I guess I forgot to look at the clock most of the morning because by the time we had left it was 7:40 am. and I was planning on leaving around 7am. I knew this was really late, but figured the it would be ok. Well it wasn’t, because when I arrived at the start line they were tearing it down! I was devastated! On one hand it wasn’t the end of the world because I debated running this one due to time and financial commitments and then they announced the headliner band, Matisyahu. That changed my mind and I decided to commit to running a faster 10K instead of training to just finish a half marathon.
I had a great training season, getting my mileage up to 8 miles on long runs, hill work, intervals and an intense taper. I was ready to race! A couple of thoughts crossed my mind as I stumbled around in disbelief, I could stick around and pout about it or grab my paper map and get my miles in. I went with the second option. I had way too much energy in me to just hang out and I needed my runners high!
So I headed out and did the best to stay kind of on course without getting completely lost, which definitely impacted my time. I was pretty much balling under my shades, how did I let this happen!? I also heard someone holler at me that I was taking a short cut. Whatever! I wasn’t stopping until I hit 6 miles! I had finally found the race and ran the opposite direction for a while before jumping in and crossing the finish line. I ended up running close to a personal best but know I would’ve done much better if I wasn’t reading a map and stopping for traffic. It was somewhat rewarding, but not near as great as it would’ve been had I actually started and ran with other runners. But as my fiance always says, “there’s no future in the past”. So this experience taught me a few things about running and life.
- Practice Gratitude- How many runners missed the start because of illness or injury. At least I was healthy and able to run my distance, I probably could've finished the half.
- Forget the small stuff-I wasted a lot of time that morning on small things that weren't necessary. Details can be good, but when when it starts to become clutter or noise simplify. Use checklists to stay organized and and focused on what you really need.
- Life is not perfect and that’s ok- When people decide they want to change their lifestyle to improve health, be more fit, feel and look better they often take an all or nothing approach. Put in the effort, but if you slip don’t beat yourself up over it, simply pick yourself up and get back on track by making the better choice next time.
- Attitude can make or break your day-Had I not been thankful for the many things that were awesome that day and focused only on what went wrong, my experience would’ve been miserable.
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Pumpkin spice time is here and I’m excited, even if some decide to label me as a basic b*tch- haha!
When October hits, it's all about pumpkin spice. This doesn't mean I go to Starbucks every morning for a Pumpkin Spice Latte. In fact, going to Starbucks to get one makes it way too easy to go overboard and order the full flavor version with whip. Check out what a difference that makes on your calorie totals for the day here. But I totally picked up a pack of these Pumpkin Spice Latte single serve on the go packets for my splurge days. And I don’t even have to wait in line and I know I’ll only be getting 140 calories worth of sweet goodness. |
  
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To keep my pumpkin spice addiction healthy, I always have a can of pumpkin. It’s important to check the label and make sure you are grabbing a can that only contains pumpkin and not a can of pumpkin pie filling or pumpkin that has any added sugar.
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My fave is my version of pumpkins spice oatmeal. It’s super simple to make. I just make a regular serving of plain oatmeal. Skim milk would also work, if that's what you prefer. Then just add a ¼ scoop of canned plain pumpkin, sweeten with honey or stevia and don’t forget the spice! I use nutmeg, cinnamon, or pumpkin pie spice. It comes down to whichever one happens to be easiest to reach that morning. Stir it up and you’ve got a delicious bowl of oatmeal to kick off your day!
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Another thing I do is make pumpkin spice smoothies. I simply blend up some canned pumpkin with almond milk. Sometimes I add a banana for additional sweetness and texture.
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Think all things pumpkin have to be sweet? Wrong, mix up some pumpkin soup by adding vegetable broth to canned pumpkin. Check out this delicious healthy recipe for pumpkin soup.
You can also Add a pumpkin to your workout
Use a somewhat heavy pumpkin for these moves. Repeat each exercise 12 times and do 2-3 sets. To really set this workout on fire, add 30 seconds of of jumping jacks between each set!
- Pumpkin bicep curls
- Lunge with overhead press
- Single leg hip bridge (hold pumkin above chest or belly for resistance on arms or glutes, respectively)
- Triceps push up
Suspension exercises that use a piece of equipment like the TRX are gaining popularity, and with good reason! Using a simple device that uses very little space and that can offer a total body workout is a win-win. But one thing you might be wondering about is: Can this simple device be as effective as traditional resistance training? There isn’t a ton of research in this area, but this study indicates that suspension exercise can be effective at increasing core endurance, which makes this a great form of resistance exercise for runners or other endurance athletes. Suspension training also was shown to result in similar training benefits as traditional training among middle-aged and younger adults. It’s also is a great way to change up your resistance training to prevent boredom and challenge your body in a new way with one exception. If you suffer from lower back pain, you will want to proceed with caution.
Supercharge your workouts
Gravity is no joke, at least here on earth it’s not. Pair that up with the right angle and you’ve signed up for a challenging exercise. Some basic, but effective exercises that you can get started with on a suspension device include biceps curls, squats, rows, triceps extensions and shoulder press.
Getting a core workout while working other major muscles in the body is what a plank is all about. Really set your core on fire by placing your feet or elbows in a suspension device. The added instability increases muscle activation in the core in order to hold that plank, which will help you get a strong core in no time.
Looking for more exercise ideas? Click here.
Supercharge your workouts
Gravity is no joke, at least here on earth it’s not. Pair that up with the right angle and you’ve signed up for a challenging exercise. Some basic, but effective exercises that you can get started with on a suspension device include biceps curls, squats, rows, triceps extensions and shoulder press.
Getting a core workout while working other major muscles in the body is what a plank is all about. Really set your core on fire by placing your feet or elbows in a suspension device. The added instability increases muscle activation in the core in order to hold that plank, which will help you get a strong core in no time.
Looking for more exercise ideas? Click here.
FYI- I'm moving everything over here from the Nancy Flock Fitness page, so this is actually a post I wrote last year, but still very relevant as I get ready to plant my garden again this year!
This summer I decided to grow a garden after last years success with it, but have found that gardening definitely tests your patience. In the beginning, so much work goes into digging in the dirt, pulling weeds and watering your garden for weeks before you can eat anything from it.
I've also progressed my workout routines to include more lifting and DOMS comes around now (aka I'm sore!). I'm not going to lie, that's just what lifting does to you! Especially with eccentric contractions which are where you can get the most bank for your buck, but that's another post in itself for another time.
Anyways, just like my garden it’s been around 2-3 weeks and I'm getting impatient about seeing more definition. Well the reality is it will probably take closer to 4-8 weeks maybe even 12 to really notice all my hard work. This is just like my garden!
The takeaway from this is that if you’re new to an exercise program and you feel like you’re are putting in all of this work and getting no ROI just trust in the lifestyle change, keep working hard in the gym and kitchen. One day down the road, you will see the change just be patient!
Being patient is definitely one of those things that is easier said than done. Here's a few tips on how to develop this skill in such an impatient world of instant everything.
As for my garden, some plants are flowering but no veggies yet...A collage of future zucchinis, tomatoes and peppers. Cheers to growth!
Bolton, J. (2011) Four Steps to Developing Patience: Your Zesty Self retrieved from http://www.psychologytoday.com/blog/your-zesty-self/201109/four-steps-developing-patience
This summer I decided to grow a garden after last years success with it, but have found that gardening definitely tests your patience. In the beginning, so much work goes into digging in the dirt, pulling weeds and watering your garden for weeks before you can eat anything from it.
I've also progressed my workout routines to include more lifting and DOMS comes around now (aka I'm sore!). I'm not going to lie, that's just what lifting does to you! Especially with eccentric contractions which are where you can get the most bank for your buck, but that's another post in itself for another time.
Anyways, just like my garden it’s been around 2-3 weeks and I'm getting impatient about seeing more definition. Well the reality is it will probably take closer to 4-8 weeks maybe even 12 to really notice all my hard work. This is just like my garden!
The takeaway from this is that if you’re new to an exercise program and you feel like you’re are putting in all of this work and getting no ROI just trust in the lifestyle change, keep working hard in the gym and kitchen. One day down the road, you will see the change just be patient!
Being patient is definitely one of those things that is easier said than done. Here's a few tips on how to develop this skill in such an impatient world of instant everything.
- Protecting ourselves and what we believe in is addictive. Begin to identify the opposite of patience such as anger, irritation and blaming so you can grow beyond these reactions when things don't go your way.
- Shift your attitude towards discomfort and pain. Push past being comfortable all of the time, whether it's getting out and doing some public speaking or adding exercise. Success happens at the end of our comfort zone. With that said, if some part of your body really hurts more than just being uncomfortable-get it checked out.
- Live in the present and quit trying to fix the problem immediately. Focus on what is going on inside you and you may start to notice that the only comfort being irritated brings is familiarity.
- Be tolerant, as we grow and become more aware of what sets us off we can realize that the feeling of impatience can pass in seconds. Most of the time our minds are just fueling those feelings about how wrong something is and creating problems that aren't even there.
As for my garden, some plants are flowering but no veggies yet...A collage of future zucchinis, tomatoes and peppers. Cheers to growth!
Bolton, J. (2011) Four Steps to Developing Patience: Your Zesty Self retrieved from http://www.psychologytoday.com/blog/your-zesty-self/201109/four-steps-developing-patience
Here's a playlist that will be getting me through some workouts this month!
This Summer's Gonna Hurt Like a Mother F****R - Maroon 5 (Cool Down or warm up 3:44)
Fun - Pitbull, Chris Brown (3:22)
Fast Forward - Oliver (4:45)Valencia-Intro/Edit/John Christian Remix - Moti (3:47)
Valencia-Intro/Edit/John Christian Remix - Moti (3:47)
You Know You Like It - DJ Snake, Aluna George (4:07)
Understand Why - Keys N Krates - (3:08)
Lean On (feat. M0& DJ Snake) (2:56)
Burnin' Up - Don Diablo Remix - Jessie J, 2 Chainz (4:30)
The Rhythm - MNEK (4:06)
Hey Mama (feat. Nicki Minaj, Bebe Rexha & Afrojack) Boaz van de Beatz Remix - (2:51)
Loud Pipes-Ratatat (3:46)
This Summer's Gonna Hurt Like a Mother F****R - Maroon 5 (Cool Down or warm up 3:44)
Fun - Pitbull, Chris Brown (3:22)
Fast Forward - Oliver (4:45)Valencia-Intro/Edit/John Christian Remix - Moti (3:47)
Valencia-Intro/Edit/John Christian Remix - Moti (3:47)
You Know You Like It - DJ Snake, Aluna George (4:07)
Understand Why - Keys N Krates - (3:08)
Lean On (feat. M0& DJ Snake) (2:56)
Burnin' Up - Don Diablo Remix - Jessie J, 2 Chainz (4:30)
The Rhythm - MNEK (4:06)
Hey Mama (feat. Nicki Minaj, Bebe Rexha & Afrojack) Boaz van de Beatz Remix - (2:51)
Loud Pipes-Ratatat (3:46)
author
Nancy Flock
Exercise physiologist aka: fitness Geek, loves running and being adventures. marathon & sprint tri finisher. music and veggie fanatic
Nancy Flock is a wellness enthusiast that's crazy about running, veggies, animals and living life to the fullest.
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