What’s your score in this quiz?

Do you love a “how am I doing quiz?” I’ve got a little fitness and health self-audit for you to help keep you on track with your healthy habits.

How to take this quiz: Think about your past week l, then answer the questions based on your actions (vs. your intentions!) and keep track of your “score” as you go.

Over the last 7 days, how many days did you:

1. Workout for 20+ minutes

   -0-1 days

   -2-2 days

   -3- 3 days

   -4- 4 days

   -5- 5+ days

2. Get 7+ hours of sleep

   -1- 0-1 days

   -2- 2 days

   -3- 3 days

   -4- 4 days

   -5- 5+ days

3. Drink at least 8+ glasses of water

   -1- 0-1 days

   -2- 2 days

   -3- 3 days

   -4- 4 days

   -5- 5+ days

4. Eat fruit and/or veggies every meal

   -1- 0-1 days

   -2- 2 days

   -3- 3 days

   -4- 4 days

   -5- 5+ days

5. Avoid sugary, fried, and/or salty food

   -1-0-1 days

   -2- 2 days

   -3- 3 days

   -4- 4 days

   -5- 5+ days

6. Work on self-development or journaled

   -1- 0-1 days

   -2- 2 days

   -3- 3 days

   -4- 4 days

   -5- 5+ days

   Now.. tally up that score! How did you do?

   25-30 points - awesome! You’re on fire with your healthy habits. Keep crushing it!

   19-24 points- Nice work.. but might be time to look at 1-2 of your habits to see if they need adjusting so you don’t lose any of the progress you’ve made.

   Less than 18 points- it’s time to do some self-reflection and brainstorming. What’s important to you right now? Do you need a new goal to get excited about?

   Whether it’s going after a big new goal.. doing some troubleshooting.. finding a new approach to your fitness.. or embarking on a brand new fitness journey.. we work with our clients to find the right approach to help them create lasting results.

How stress kills your progress

I came across this list of 6 different kinds of stress a while ago and thought it was eye-opening. 

Since most of us deal with more than one kind of stress at a time, you can see how it really adds up!

1. Physical stress: bad night of sleep, being sick, hungry, or injured

2. Mental stress: rough day at work, too many decisions to make, overwhelmed

3. Emotional stress: feeling guilty, grief, anger, hate, frustration

4. Social stress: disagreements with others, feeling lonely, etc.

5. Existential stress: feeling hopeless, wondering what it all means, etc.

6. Environmental stress: loud noises, unsafe surroundings, hot or cold temperatures, stuck in traffic, etc.

Creating a lifestyle that helps you prevent and manage those stresses will help you become more resilient – and can stop stress from getting in the way of your goals.

PLUS: the same steps that help you manage stress will also move you CLOSER to your fitness goals.

• Getting enough sleep

• Exercise and being active

• Eating a healthy diet

• Practicing stress management techniques that work with you (yoga, breathing exercises, etc.)

Make time for YOU today! You deserve it.

Write yourself a vision letter

It’s fun and exciting to think about all the things we hope to accomplish in life.

What will you look back on and be able to say, “Great job – I’m really proud of myself!” about?

What do you want to tackle rest of this year? Are there goals you’d like to achieve, habits you’d like to make, adventures you’d love to take? 

On a piece of paper, write down the top 1-5 goals that you’d like to accomplish remaining of the year. 

This week your challenge is to supercharge our goals and turn them into reality! This exercise might feel strange at first but do it anyway! I promise it’ll be worth it! Take a few minutes to think about how amazing you’ll feel as you accomplish each thing on your list. Let yourself feel it all: proud, happy, grateful, amazed, fulfilled – all of it! 

 Now, write yourself a letter, dated Dec. 31, congratulating yourself on every one of your accomplishments. 

Tell yourself exactly why you’re proud of yourself for each one, and go into detail about how it has improved the quality of your life. Studies show that when we put emotion behind our intentions, we’re more apt to make them a reality. 

Put your letter somewhere you can read it regularly (even daily!) so that you remind yourself of what each accomplishment means to you.

First, are you in for this challenge!? If you are, let me know in a comment below!  Also, once you write your letter, please share with us one of your biggest takeaways!  

Are you over-complicating it?

Fact: Most of us LOVE to make things complicated. There’s even a term for it: “complexity bias.” Complexity bias is when you decide to make a change in almost any area of your life … 

and all of a sudden you start thinking about ways to make that change even BETTER or MORE EFFECTIVE. So you start layering in new rules or extra guidelines to add “juice” to your results.

 Don’t get me wrong. Complex choices aren’t BAD, especially if they make you feel more accomplished or if you’re training for a big event. But if they make you feel stressed, overwhelmed, or get in the way of being consistent, then it’s time to streamline and get SIMPLE.

Focus on the thing(s) that work FOR you.

Here are some ways to make your routine simple:

1. Choose the simplest results-getting actions, 

2. Make sure those actions work with your lifestyle & schedule,

3. Include activities and/or food you enjoy, and

4. Consider working with an expert to keep you focused & accountable, and 

5. That also has a streamlined program for PROVEN RESULTS.

The most important thing is that you choose actions that help you stay CONSISTENT!

Q&A

What’s the best way to stay on track with my fitness plan/healthy lifestyle?

I have a multi-part answer to this question, to help you set yourself up for SUCCESS! Let’s dive right in:

1. Make sure the changes you’re making have REAL meaning to you – and that you’re excited to feel the payoffs of those changes!

2. Have an action plan that works with your lifestyle – so you know what to do and when to do it. (A coach can be a tremendous asset.)

3. Don’t do too much, too soon.

4. Have realistic expectations (i.e., losing 4 sizes in 4 weeks = not realistic).

5. Set performance goals (vs. using the scale or other metric outside your direct

control): i.e., X number of workouts a week, X servings of vegetables, X minutes

of meditation.

6. Get support. Having a cheerleader/drill sergeant/master

planner/hand-holder/troubleshooter will help you find the fastest, most rewarding path to your goals. (Again: A coach is a huge resource here.)

What is YOUR biggest stumbling block in reaching your goals?

3 step excuse buster

Has this ever happened to you before? 

You’re planning to work out after work … but right when it’s time to leave, you start to think: ( this is why I say if you can, workout in the morning before your mind and body and realize what’s going on 😂) anyway continue..

• You’re too tired

• The weather is too cold/hot/nice/cruddy

• You’re hungry

• You have too much to do

• You’re stressed

• You’re not sure what workout to do

• You really just want to watch something on Netflix

• etc.

  And you’re tempted to give in and bag your workout. 

  
  I get it! 

  By the end of the day, a workout can seem like a LOT of effort in your head.

  
  BUT, before you let any of those excuses derail your goals, try this instead: 

  
  Excuse Buster #1: Take back your power from the voice in your head.
  
  Acknowledge that YOU control your actions – not your fleeting thoughts or whims.

  
  The choices you make and the actions you take TODAY play a direct role in your TOMORROWS … moving you closer or farther away.

  
  This is a very empowering mindset shift for any area of your life.

  Excuse Buster #2: Ask yourself: what’s REALLY driving your excuses?

  It’s probably not because you’re tired/cold/hot/bored/confused/busy …

  … but because of “stinking thinking” (aka limiting beliefs).

  Some examples: You might think that it’s too hard for you … that you’ll feel awkward … that you’ll somehow fail (again) … that you won’t get the results you want … or that deep down, you’re not the type of person who works out.

  TIP: As soon as you recognize the stinking thinking, call it out.

  Remember Excuse Buster #1 – you are in control. Don’t let negative thoughts or beliefs get in the way of what you want!

  Excuse Buster #3: Get support! Having someone to hold you accountable and who supports your goals can make all the difference.

  That way, when you feel your excuses threatening to take over, you have someone to help keep you on track.

  Find a workout buddy, tell your friends or family about your goals, or work with an experienced coach.

5 tips for faster results

I’ve got 5 ways you can boost the results from your workouts… STARTING TODAY.

By “results” I mean noticeable changes in stamina, strength, energy, and overall fitness. Before we get into these tips, remember one thing that will help drive all of those results: YOU ARE AN ATHLETE in training, no matter how young or old you are, or your current fitness or activity level.

5 ways to boost your workout results

Tip 1- set your priorities

In other words: Get excited about a goal! Went to be able to do 10 push-ups or pull-ups? Run 3 miles without stopping? Add distance to your golf drive?

This adds a little fun factor to your routine.

Tip 2- Have a plan

Now that you have a priority, create an intentional workout program- and make sure to include the RIGHT kinds of exercises to hit your goals 🔑

Tip 3- Periodize for progress

This is related to creating a plan… it’s making sure your routine grows and changes as you get fitter. Trainers call this “periodization.” If you alway do the same exercises the same way, eventually you’ll get bored and plateau. Your workouts should challenge you just enough to love you closer to your goals, but not so much that you feel drained, overly sore, or get injured.

Tip 4- Eat to support your goal

First make sure your eating high quality diet, filled with nutrient- dense food in the right portions for your activity level.

Tip 5- Reset, Recover, & Rest

Your workouts create stress in your body (good stress, but still stress.) Thats why it’s so important to give yourself time to reset, recover, and rest afterward. Not only will it help you get the best results form your workout you just did, but helps your body get ready for the next workout. This means 6-9 hours of sleep every night so your body can restore your immune function, balance your hormones, and remove waste.

These five tips will help take your workouts to the NEXT LEVEL and help you hit goals just a little faster… Safely

Health keys at 40

This post came to me in the middle of a workout….

1)Health insurance

2)Life insurance

3)A good dentist (bad oral hygiene leading to gum disease can cause cardiovascular and/or heart disease)

4)At least 3 days of strength training (as we get older testosterone and muscle decrease) retain muscle to keep mobility, decrease chances of injury and common colds.

5)Strong core- helps keep you active with kids/grandkids. Decrease daily aches and pains. Helps decrease chances of developing low back issues

6)A good mattress- some of the aches,pains, and low back issues are from that old mattress you’ve been sleeping on. Waking up still tired every morning. Yup, I’ve been there myself. A solid mattress where we spend most of our lives is game changer and really overlooked.

Bonus*

A great chiropractor- keep your body in line. And these sessions also help you keep in tune with how you’re sleeping, movements/positions daily that you’re doing that are harming you.

1 question to ask yourself if you’re in a plateau..

Are you actually IN a plateau? Are you still following the plan that brought you results in the first place?

Or … has your “following the plan” strayed a bit, and you’re not staying on track as well as you were in the beginning?  

If that’s the case then it’s time to:

1) Figure out why and

2) Get fired back up and back on track ASAP!

There are lots of reasons you can lose focus, from getting bored to being busy with life!

If that’s what is happening, here’s your plan of action:

Step 1: Figure out exactly when you lost focus.

Step 2: Determine WHY it happened. Was it a scheduling problem? Did something personal happen? Did you struggle to make it a habit? Were you bored? etc.

Step 3: Take action to address the WHY. Start planning ahead again … get some new recipes … change up your workouts … hire a coach (for the best results!) … recruit some friends for accountability … or just restart doing what you were doing before!

AND …. If you truly ARE following your plan and find yourself in a plateau, it’s time to tweak your plan a little to boost its effectiveness.

A coach can help you pinpoint exactly what’s going on and create a new plan.

7 Steps to Building a Clean High-Performance Machine

The fact is, your body already has an AMAZING built-in system to get rid of waste and toxins. (Including your liver, kidneys, skin, lungs, and large intestine.)

But unfortunately, our modern lifestyles and habits tend to make it harder for our organs to do their

Here are 7 steps to build your personal high-performance machine ⬇️⬇️

1. Limit alcohol. Too much alcohol can make it harder for your liver to do its normal jobs – one of which is helping your body get rid of toxins. (Experts recommend limiting alcohol to 1 drink a day for women and 2 for men.)

2. Get enough sleep. During the day, waste builds up in your brain. Then, at night when you’re sleeping, it’s swept away. Not enough sleep = waste buildup.

3. Drink enough water. Water performs a lot of functions in your body, including helping your body’s detox system remove waste products from your blood.

4. Avoid sugary & processed foods. Eating high-calorie foods low in vitamins, minerals, and other nutrients is linked to chronic diseases like obesity and diabetes. This can hurt your organs (like kidneys & liver) that help your body’s detox system.

5. Don’t eat too much salt. Among other things, it can lead to your body retaining water (related to #3 above).

6. Be active. Exercise and regular activity lowers inflammation in your body and helps boost your body’s ability to detox.

7. Choose your self-care & home cleaning products carefully. Using natural products on your body and in your home can drastically cut your exposure to chemicals.

When you support your body with a healthy lifestyle that works with your schedule and your goals, you don’t need a quick fix!

Overcoming weight loss plateaus

Why are your results flatlining? 2 reasons, a metabolic adoption to your current diet and exercise regime “homeostasis” which is just a sexy term that describes your body’s preference to stay the same or body has found it’s comfort zone.

2- there have been accumulated changes in your current exercise and eating routine that are causing you to eat more or burn less calories with exercise, and you aren’t aware of it. This is why I stress the importance of assessments. At the beginning of your program the weight may seem to be melting off, but as you get more healthier and fit, your body is going to require more work load to be challenged and get uncomfortable again. This is when new stressors need applied.

Adaptation is a disadvantage to us as we improve fitness levels. Don’t try to change too many variables at once this will lead to confusion and you won’t know what’s working or not.

START WITH

* Drinking More water

This will aid in appetite control, improve workout performance, speed recovery, and keep you from overeating or eating out of boredom.

* Increase workout intensity

Add more reps, just add 5 more lbs to weight you’re currently doing.

* Increase daily activity

Don’t confuse busy with active. Add mobility and stability work daily to insure joint and muscle health.

• * Improve food quality

• Decrease sugar intake, and start eliminating processed foods is a great place to start.

• * Sleep

• This is a secret weapon we all have access to and misuse it. Sleep is key to recovery enabling you to be more active and train harder during your training sessions.

Your turn…

One of the most important and hardest decisions to make is the choice to better your health. Exercise, nutrition, sleep, schedules good YOU time all facets of health.

Not only do you really have to look at yourself, habits, and realize  the number 1 tool for a successful transformation is you.    

You have to fight the critique of friends, family members, and co-workers . It’s as if the process isn’t  already hard enough, your surroundings and sometimes the people can hinder your progress. Not only that, it feels like you’ve made a bad decision because you decided to put yourself first for a change, instead of waiting for everyone’s input when your laid up in the hospital with major health issues and now you have to make bigger and riskier decisions that will decide how you’ll live your life from there on.

You will will become obsessed and addicted (these are people’s words used when they’re on the outside, ok with just staying the same 🤷🏾‍♂️) it will happen too, just so you know. But realize it’s not the working out, or the nutrition portion you get addicted  or maybe I should say the action of it all. It’s the results, the energy, and productivity that comes from the action we love.  Give yourself 90 days to be selfish. Going after your biggest opportunity that will get you closer to you vision. 90 days to invest in yourself, live, learn and grow.

💥action plan💥

👉🏾 accountability

👉🏾 get aware of surroundings and energy

👉🏾 start replacing unproductive habits with, growth tools

👉🏾 have a plan

👉🏾 take action daily, intentionally

My neck… my back.. you know the rest 🤷🏾‍♂️

There are two basic types of back pain – the first is acute, which often is caused by an injury. It comes on fast and it usually heals on its own with some rest.

The second is chronic, which hangs around for a long time.

It also can be caused by an injury but other factors include postural problems, muscle weakness, structural issues with your spine, illness, and sometimes the cause can seem like a mystery.

So … what can you do about low back pain?

Prevention is everything! And a big part of that is making your core muscles as strong and resilient as you possibly can. This is where I start all my clients when starting a new program. Strengthening the core, and engaging hamstrings. Almost every exercise you do can become a core exercise if you make sure your abdominals are engaged.

Things like squats, pushups, and lunges all work your core. You also can sneak in some core stability work by balancing on one foot while having your core muscles engaged.

Here’s a quick way to make sure your core muscles are engaged: think about “zipping up” the area just below your belly button before you do every exercise, like you are zipping up a pair of jeans.

3 exercises for stronger glutes

Your glutes and hips might feel a little tight, weak, and achy — or maybe you’ve even experienced an injury in that area.

Sitting all day can lead to your glutes “forgetting” how to activate — aka “glute amnesia.”

When this happens, other muscles step in to take over the work your glutes are supposed to do.

4 Signs Your Glutes are Weak:

Knee, back, and/or hip pain

Tight hips and/or low back

Poor posture

Walking up stairs or jumping seems harder than it used to be

Any of these sound familiar?

3 Exercises For Stronger Glutes

Glute Bridges

Lie on your back on the floor with your knees bent and feet flat on the floor. Place your feet hip-width apart with the toes facing away from you. Contract your abs to flatten your low back into the floor and try to maintain this muscle contraction throughout the exercise.

Exhale and press your hips up off the floor, toward the ceiling, contracting your glutes and pressing your heels into the floor. Keep your abs tight so you don’t arch your back.

Inhale and lower back toward the floor. Repeat for 10-20 reps.

Clamshells

Lie on your side with knees bent at a 45° angle. Your legs and hips should be stacked – they have a tendency to roll back or forward during this exercise.

Rest your head on your lower arm, and use your top arm to hold your body steady. Brace your abs, and with feet still touching, lift your top knee as high as you can without moving your hips. Your bottom leg should remain on the floor.

Pause at the top of the movement, and then lower your leg back down. Repeat for 10-20 reps and then repeat on the other side. To make this more challenging, add a “booty” resistance band above your knees.

Donkey Kicks

Get on your hands and knees on an exercise mat, your hands directly below your shoulders and knees beneath your hips. Brace your core so that your body forms a perfect tabletop position.

Keeping your core strong, raise your right leg up behind you, squeezing your glute at full extension. The rest of your body should remain stable. Return to the starting position and repeat for 10-15 reps, then reset and perform the exercise on the other side.

Add those exercises to your routine 2-3 times a week to help strengthen those glutes!

The sooner you get started, the sooner you’ll start feeling (and seeing) results.

5 surprising enemies of your core

This will be a sweet, simple, and to the point post. There are very little daily habits you are currently doing that are destroying your core.

1- Your phone

2- Driving

3- Sleeping (not enough and position)

4- carrying bags or a heavy purse

5- stress

Keep it simple.. consistency is key

Focus on the thing(s) that work FOR you.

Here are some ways to make your routine simple:

-Choose the simplest results-getting actions,

-Make sure those actions work with your lifestyle & schedule,

-Include activities and/or food you enjoy, and

-Consider working with an expert to keep you focused & accountable, and

-That also has a streamlined program for PROVEN RESULTS.

The most important thing is that you choose actions that help you stay CONSISTENT!

What’s the scoop w/Katie “studioh_scoop” Meurer

Thank you Katie for the opportunity to be part of your process! For more of her story and journey, follow Katie on IG @studioh_scoop.

(Her beginning testimonial ⬇️)

👟THE SCOOP - I have never met someone who’s Instagram handle described them SO perfectly. Meet @thereallifechanger . He’s here to just that…. change your whole friggen life. He takes personal training to the next level. He’s more of an all inclusive wellness expert, IMO. He’s going to train you in person but it doesn’t stop there. Signing up for a package with him comes with so much more than you could imagine. You’ll also get an app where Mike uploads different workouts for you to do when you’re not with him in the studio. The app also includes your stats, a place to log your meals, your progress pics and a ton more I am still discovering. The best part is that Mike is truly there to hold you accountable. You get a personal message from him EVERY morning with a little challenge for the day. It could be something like trying a new source of protein, a reminder to get your water intake up, or even a video message of encouragement. This system he has created is basically fail proof. You truly feel like he’s in your corner!

👟THE PRICE - different packages start at different price points.

👟THE VIBE - The Exertion Training Facility is awesome. Full of state of the art equipment as well as some off beat fitness tool. The black walls, pumping music and overall aesthetic make you want to 👏🏻 work 👏🏻. As cool as all that is, it’s the least impressive thing going on over here. @thereallifechanger is so unbelievably down to earth yet motivating. He has you pushing yourself, learning new moves, and getting stronger … all while letting you get to know him. He develops such personal relationships with all of his clients and still seems like such an amazing father and husband. Not sure how many hours he gets in his day, but I guarantee he has more than the rest of our 24 😂😂. He does so much and seems so unfazed by it. Def leads by example here because I always leave a session attempting to be a better person.

✨ Follow along for the next eight weeks to watch @thereallifechanger whip me into shape ✨

10 ways to find time for your fitness

If you don’t make time for your wellness, eventually you’ll have to make time for your illness.

1. Get up first thing in the morning and go for a walk or do a cardio session.

2. Take a walk or do a workout during your lunch break.

3. Do strength exercises while watching TV at night (planks, bridges, squats, etc.).

4. Turn household chores into a cardio session by turning up the music and moving fast enough to get your heart rate up.

5. Turn your date nights into “fun” nights – go skating, hit the batting cage, go for a bike ride, or be active! (The same goes for family activity days.)

6. Have a plan for your nutrition AND your workouts. When you have a plan in place, following it is a no-brainer!

7. Make an appointment with your calendar every week and block time for your health & fitness into your schedule (workouts, meal planning, shopping, & prep, etc.)

8. Find things you love – whether it’s food choices or exercise choices. You’ll start looking forward to it.

9. Get support and accountability either in-person or online. Sometimes all you need is a cheerleader.

10. Wear a fitness tracker and set daily movement goals. Don’t go to bed until you meet those goals!

Another way to make the most of your time:

Hire an experienced trainer/coach who can create a plan that works with your lifestyle, helps keep you motivated, and provides accountability and support every step of the way. This will simplify the process.

Baby bounce back (my top exercises for new moms)

Getting your body back and getting yourself into an exercise routine can sound like another job in itself. It doesn’t have to be as hard as you think. It will be different though, as you won’t be able to pick up where you left off.

Every individual’s pregnancy is different so 2 things you should do before starting your routine is 1- be cleared by doctor and 2- make sure to be adjusted to your new schedule.

Now let’s get into the exercises

1- BODY WEIGHT SQUATS

2- PLANKS ( over sit-ups and crunches)

3-PUSH PRESS

4- DEADLIFTS

5- GLUTE BRIDGES

6- INCLINE TREADMILL WALK

These exercises will incorporate multiple muscle groups with great intensity and low impact. They will help strengthen the core and pelvic floor. Keep weight moderate, reps high and rest short to start working on increasing endurance. No heavy weights really needed at all when just starting. Listen to your body, and try not to over due it by doing to much (or too little) when getting started.

Over looked set-backs

The Ultimate setbacks are usually a result of Training Too much & Eating too Little

You’re afraid of food?Sure there are plenty of unhealthy foods I don’t want to put in my body. But there’s a difference between striving to eat with intention and becoming obsessive about food.

If you find yourself not wanting to eat when you feel hungry, avoiding social situations because you don’t want to give up control over your food, becoming more and more restrictive, or tying what and how much you eat to your self-esteem, talk to a professional.

The primary goal is optimal health.

Whether you’re training for an event, trying to decrease your body fat, or both, you should feel well, physically & emotionally. It's crucial to build a healthy relationship with food and your body throughout your transition.

If that's not how you feel you should know that it is possible, but you may need some support to get there.

You’re sick too often?Inadequate nutrition can lead to weakened immunity, and bottom line: drinking green juice, or taking vitamin C or zinc supplements can't offset an overall lack of food. So if you seem to be one of those people that catches every cold or flu that comes along, take a serious look at your diet. Sometimes I'll ask a female client if she would feel confident advising another active woman to eat exactly what she eats. A hesitation often helps people second guess just how restrictive they’ve become.

You’re tired all the time?There can be several causes of fatigue, including stress, a lack of sleep, and yep, under-eating.

Even at rest your body needs calories to support vital functions (your heart beating, lungs breathing, and circulation). A general rule of thumb is that if you're relatively inactive you need about 10 calories for every pound of body weight, plus more for exercise. That means a 135 pound woman needs 1350 calories for just sitting there, not including the additional 400-500 for a one-hour cardio class, not to mention normal everyday activities like walking and doing laundry.

Yet I talk to many women who strive for no more than 1200 calories a day period, which may be as much as 35 percent less than what they really need. Even if you’re trying to lose weight, that’s too much of a disparity, which is why you’ll feel the effects, from low energy to irritability, moodiness, trouble concentrating, and sleepiness. Basically, it’s your body telling you, “Hey, you’re not giving me enough to do everything I need to do here.”

You avoid eating post-workoutMany women I counsel avoid eating after they exercise because they think doing so cancels out their calorie burn. The truth is it’s not as simple as calories in and calories out. After a workout your body is primed to use nutrients for healing, so a healthy meal, like a veggie and avocado omelet with fruit, will provide the building blocks your cells need to recuperate from the wear and tear of exercise.

In fact, it’s really the healing, rather than the exercise itself, that makes you stronger, so not eating enough post-workout is a recipe for becoming weaker, which eventually leads to poor performance and injuries.