Commonly asked question

When is the BEST time to do core exercises… at the beginning or end of your workout?

✅ It depends on the goal of your workout.

• If sculpting a strong core is your top priority, train it FIRST, when you are freshest.

• If you have another goal – like doing intense athletic drills or lifting heavy weights – do your core exercises at the END of your workout.
  That way your core muscles are ready, willing, and able to support your body through your entire workout – and are not prefatigued by other exercises.

• BONUS TIP: Treat your abs/core just like every other muscle group and give it plenty of rest between sessions – there’s no need to work those muscles every day.

Your results timeline

How long does it take to get results from your fitness routine?

This post will lay it all out for you but I also want you to keep one important thing in mind …

PLEASE do NOT get into the “crash” mindset, where you try to speed your way toward your goals.

That can end badly, with you feeling frustrated, tired, sore (or worse!) … and then completely giving up. 

It’s so much more rewarding (and healthier) to enjoy the process!

Plus, everything that you learn and experience along the way will help you KEEP all of your amazing results.

All of what I am about to say depends on a few things, like:

1. Your health & fitness history

2. Your current health & fitness level

3. Your workouts and/or the food you eat

4. How stressed you are and how much sleep you’re getting

5. The distance between you and your goal

With all of that said: it’s fun to see and feel the results of all your efforts! Plus, it can be incredibly empowering.

SAME-DAY RESULTS:

You might notice you feel less stressed, your mood is up, and you sleep better. You’ll feel proud of yourself for taking action! 

RESULTS IN 2-3 DAYS:

Your muscles might feel a little more “activated” and maybe a little soreness – like they’ve been working (but in a good way!).

You also will start to feel more energy. 

RESULTS IN 2-3 WEEKS:

This is when you start to gain some real momentum. If changing the number on the scale is a goal, you’ll start to notice that happen (if not sooner).

If you’ve been feeling sore after your workouts, you might start to notice it happening less often, or being less intense.

You’ll also notice an uptick in your overall fitness (stamina, strength, and endurance).

Plus, you’ll start to gain real confidence in yourself, and will be proud of yourself for sticking with your new routine! You’ll really feel great and have a renewed sense of energy. 

RESULTS IN 4-8 WEEKS

You’ll start to see and feel positive shifts in your body and mind across the board.

And if you miss a day or two, you’ll notice how it affects your mood and/or energy.

RESULTS IN 8-12 WEEKS

This is when people will start noticing and ask what you’re doing that’s new!  

You will be significantly stronger than you were on Day One … your energy will be up … your cardio fitness will be better … and you’ll be on your way towards dialing in healthy habits to last a lifetime.

Now imagine how it would feel to wake up 12 weeks from now … after sticking with your workouts and experiencing these results for yourself. 

10 ways to find time for your fitness

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

Even committing just 5 minutes can help you transform your routine. Over time, after that 5 minutes takes root, it can grow to 30 minutes that you enjoy and look forward to.

1- Get up first thing in the morning

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

3- Do strength exercises while watching tv (planks, bridges, squats, etc)

4- household chores like yard work, or just moving enough to get heart rate up.

5- Turn date nights into “fun nights” Go skating, batting cage, try a class, hiking

6- Have a plan for your nutrition and your workouts

7- Make an appointment with your calendar every week and block time for your health and fitness into your schedule.

8- Find things you love and enjoy. Whether it’s food choices or exercise/workout choices, you’ll start looking forward to it.

9- Get support and accountability either in-person or online. Saves you time, and provides an effective process.

10- Wear a fitness tracker to help with movement goals.

Heart rate zones

I’m not a huge heart rate training fan, but since it’s February (heart health month) I thought it was the perfect time to dive into some facts about heart rate training.

You’ve probably seen the charts for finding your target heart rate either online or on cardio machines.

FACT: Most charts are oversimplified and don’t take into account your fitness level. With some (fairly) simple math, you can figure out the right zones for you.

NO WORRIES: I have a real-life sample below! This is easier than it looks.

You just need two things:

1. A calculator and

2. To know your resting heart rate (which is your pulse before getting out of bed in

the morning). If you use an activity tracker you probably already know this.

First: Calculate your maximum heart rate (MHR) with this formula:

220 - your age = maximum heart rate (MHR)

Second: Calculate your heart rate reserve by subtracting your resting heart rate from your max heart rate (MHR above):

MHR - resting heart rate = HRR (heart rate reserve)

Then, simply multiply your HRR by your target zones ... and add your resting heart rate number back in.

(HRR x target zone percentage) + resting heart rate = target heart rate

TIP: The American Heart Association recommends a target heart rate of:

● Moderate intensity: 50% to 70%

● Vigorous intensity: 70% to about 85%

So ... let’s say you are 40 years old and your resting heart rate is 65. Here is how you’d calculate your zones:

220 - 40 (age) = 180 (or, MHR)

180 - 65 (resting heart rate) = 115 (HRR)

For moderate intensity (50% to 70%): (115 x .50) + 65 = 122

(115 x .70) + 65 = 145

For vigorous intensity (70% to 85%) (115 x .70) + 65 = 145

(115 x .85) + 65 = 163

Some meds (like certain blood pressure drugs) can interfere with your heart rate, so it’s a good idea to talk to your doctor before kicking up your intensity, especially if you have any heart disease risk factors, or are over 45 (for men) or 55 (for women).

Do you pay attention to your heart rate during your workouts??

6 ways to sabotage your progress this holiday season..

I hope your week is off to a great start!

It’s a special time of year ... with celebrations, traditions, and festivities galore.

Which is awesome.

BUT ... there’s something not-so-awesome, too – it’s all those sneaky saboteurs that come out during the holidays.

They can set you back in a BIG WAY from reaching your goals.

I put together a list of the 6 common ways we sabotage our progress over the holidays.

When you are aware of these things, it’s so much easier to avoid them.

Top 6 Ways to Sabotage Your Progress Over the Holidays: ⬇️⬇️⬇️

1. Not eating all day before a party.

On the surface, eating lightly all day when you know you’re going to overindulge later can seem like you’re doing something good...

But it actually can backfire, leaving you to eat and drink even MORE than you expected because you are so hungry.

A better bet: Eat healthy, slightly smaller meals before you head out … and then enjoy your favorites in moderation!

2. Overdoing fancy seasonal coffeehouse drinks.

Even if you’ve seen these numbers before, they bear another look. Talk about empty calories and a roller-coaster ride for your blood sugar levels.

Peppermint Hot Chocolate: 12 oz (350 ml) has 330 calories & 41 grams of sugar

Caramel Brulee Latte – 12 oz (350 ml) has 310 calories & 36 grams of sugar

Eggnog Frappuccino – 16 oz (475 ml) has 410 calories & 60 grams of sugar

3. Eating it just “because it’s there.”

Your once-a-year indulgence in your Nana’s famous gingerbread – so worth it!

The store-bought cookies someone bought at the last minute to bring to the holiday party? Not so much. They’ll just leave you feeling tired and sorry you ate them.

4. Drinking too much.

There are a lot of reasons to be intentional about your alcohol intake. It can interfere with your sleep and make you dehydrated ... plus it also contains a lot of empty calories.

But here’s something you might not realize: It can lower your inhibitions, which means you might be more likely to snack on foods you’d normally avoid!

5. Letting your exercise routine slide.

One of the things we’ve learned over the past 2 years is that being fit is a huge part of being healthy – it can keep your immune system strong and in shape.

Yes, this season can be hectic … but do your best to squeeze in at least a quick workout most days of the week. Not just for your results, but for your mind and overall health.

6. Not getting enough sleep. Making time for sleep is SO WORTH IT. You’ll have more energy to tackle the holidays … plus it will even help keep your metabolism revved and appetite in check.

Remember, it’s all about MODERATION.

Having a plan in place is SO IMPORTANT not only during the holidays ... but all year long.

It gets rid of the guesswork while keeping you moving forward.