Getting The Most Out Of Your Workout

Most people know what you need to do when it comes to exercising. But after reading this, maybe you can implement some simple steps and tools to help you get the most out of your next workout.

Your workout should have a purpose and a plan.

You need a purpose so that workouts are individualized to your personal needs. Identifying your needs will help you be consistent and stay motivated to exercise. Here are some needs that maybe you can identify with the next time you workout: 

• I feel strong.           
• I think clearly.           
• I have more energy.

The benefit to having a workout plan is to achieve results specific to you. By identifying your personal goals, you will be more likely to stay motivated to exercise and get the most out of your workout. Do any of these goals resonate with you?

• Lose 3 pounds.
• Touch my toes.
• Tone my muscles.

Variety is the key to success.

People are creatures of habit. You find something you like, it becomes habitual, and you stay the course. Even though exercising is really, really good for you, you might be limiting your potential to get the most out of your workout by doing the same workout. Do you get on the treadmill and run at the same speed, take the same spin class and go to the same Pilates or yoga instructor? If so, change your routine. You should not repeat the same workout. Variety reduces boredom, challenges your brain, builds new muscles, reduces injuries, and can help you break through weight loss (or gain) plateaus.  

Practical tips.

Elevate your heart rate. If you are not elevating your heart rate at least 4 times a week, you are missing an opportunity to get the most out of your workout. When you elevate your heart rate, your heart pumps more blood and works harder. Over time, your heart will become more efficient and will not have to work as hard to pump the same amount of blood. Your heart is like any other muscle in your body. It needs to be taxed, given an opportunity to rest and recover so that it can grow stronger.

Have sensible eating habits. The best way to get the most out of your workouts is to eat well. In my opinion, I believe the diet/workout relationship is 70% diet and 30% exercise. Your diet is significantly more important than your workout. If you make the time to workout, make the time to eat right. Every time you eat or drink something, think about writing it on a post-it note and attaching it to your sleeve. Walk around bragging about what you consume versus hiding the truth about your diet. 

Feel the muscle burn. If you do not have a strength training workout routine, get one. If you are not feeling the burn when you do weight bearing exercises, increase your weight, check your form or do more repetitions. When you feel the burn, your muscle is working to it’s potential. Muscles will get stronger in the rest and recovery period and help you achieve a sculpted physique. 

Get it done! Every week, look at your calendar and schedule your workout. Life will get in the way and keep you from reaching your potential if you do not make an appointment to workout.

Getting the most out of your workout begins with you. Identify your purpose and plan, change up your workout routine and use these practical tips to help you become the strongest you can be, mentally and physically.

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Are You A Hypocrite? I Am!

According to Merriam-Webster, a hypocrite is a person who acts in contradiction to his or her stated beliefs or feelings. Are you a hypocrite? I am. How so? I share with many people that I do not believe in scales, yet, every day for the past 6 days I have found myself on a scale. Why? I have a goal to lose 3 pounds and the scale holds me accountable. I encourage people to not eat after 8:30 pm, yet, every now and then, I find myself eating a late night family dinner or dabbling into the dark chocolate sea salt covered caramels. Why? Because a family dinner is more valuable than a curfew and my love for sweets gets the best of me. So admittedly, I am a hypocrite in two pillars (fitness and diet) of my life that mean a lot to me. 

What do you do when you find yourself being a hypocrite or in a hypocritical situation? Own up. Take the high road. Ask for forgiveness.

Maybe if our culture were slow to judge and quick to show compassion, admitting you are a hypocrite would be a whole lot easier. But the fact is, admitting you are a hypocrite takes courage and a willingness to be accountable.

The bible teaches us in Matthew 7:5, “You hypocrite, first take the plank out of your own eye, and then you will see clearly to remove the speck from your brother’s eye.”

Maybe your day needs to be more about removing the plank in your own eye before condemning the speck in your neighbor's, friend's, or loved one's eye.

I am perfectly imperfect. Aren’t you?

How do you move forward? Take the hand that is closest to you, embrace it, and never let go of it, so that together you can climb your way to the top of the peak...even if it is Freel Peak in Lake Tahoe, 10,881 feet above sea level.

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Get Motivated to Exercise

Happy New Year!! Hopefully 2016 is off to a terrific start. Maybe the last couple of weeks have been filled with family visits, traveling or overindulgence. Maybe you are doing everything you can to keep your head above water. Regardless of how 2016 has started, get motivated to exercise and make this year your best yet!

Sometimes it’s hard to get motivated. Over the last three weeks, I have been completely unmotivated to exercise. Prior to Thursday, I didn’t workout in 22 days. Why? Maybe my body needed a break; maybe my mind needed a break. Regardless of the reason, it happened and I don’t feel guilty. But this week I decided it’s time to get back on track. I’ve picked my peak and started my trek. Have you?

What motivates someone to do something?

I believe the following motivates you:

1. Pleasure. Things that make you feel good will motivate you. Exercise makes you feel good about yourself and how you perceive yourself. So get out and exercise. You deserve to experience pleasure in your world.

2. Pain. Some are driven by pain. If something hurts, you want it to stop. To make the pain go away, you need to do choose a different course. Garner Ted Armstrong once said, “The rewards for those who persevere far exceed the pain that must precede the victory.” Your rewards are waiting for you. Are you for the pain go away?

How can you get motivated to exercise?

Use these simple tools to get you motivated:

1. Start small. Lose 1-2 pounds this week. Get your heart rate up for 30-45 minutes 2-3 times this week. Eat well one meal at a time. Once your small trek becomes habitual, make your trek more challenging and set your sights on your next peak. 

2. Pay for it. When you use your hard earned money and pay for a service, you are more likely to keep a commitment. Whether it’s a gym membership, personal trainer or fitness package, use it to motivate you. 

3. Important events. Do you have a family wedding, want to get pregnant, are currently pregnant, or have an upcoming class reunion that means a lot to you? Put the event on your calendar, start the countdown and get motivated to look and feel your best.

Your trek can begin today. Pick you peak, start your trek and reach your summit. Enjoy the pleasure (and muscle pain) that you experience so that you can proclaim victory at the top.

Still need motivation to exercise? Use coupon code TREK16 and save 25% on the purchase of our 30-minute fitness videos. 

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First Workout of 2016

Today was my first workout in 22 days. Quite honestly, I haven't been motivated. With the best intentions to wake up at 5am to do my workout, I slept in, woke up late and rushed to get a family of 6 out the door in 20 minutes. After drop off, the amount of work that I was behind on began to overwhelm me and then when Vito went for his workout, he motivated me to do my workout. So I did. I ran my 5 miles, MUCH slower than usual, but with my music and cool temperatures, I did it. Yes, even after stretching, I'm quite sore already, but the energy and alertness I feel outweighs the muscle pain. Today begins my trek. I’ve picked my peak and am on my way to reach the top. Are you ready to start your trek? If so, I’d love to hear from you and your trek. Together, let’s motivate one another and make 2016 the best trek yet!

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Proper Form in Exercising and Parenting

As parents, the majority of our responsibility is to teach our children. Manners are expected, but can be inconsistent. Fostering independence requires patience, and matures over time. Healthy living is a lifestyle, not a magical transformation. Despite frustration or setbacks, you try and demonstrate doing life well as consistently as possible. Since you want your children to learn well as they go through life, why do you not do the same for yourself, especially when it comes to exercising?

As a former certified personal trainer, teaching clients the right way to exercise was a priority. Many people do not use proper form and form really matters! Use proper form and see the transformation take place.

What is proper form?
Proper form is performing an exercise correctly. It is positioning your body properly, using a range of motion specific to the exercise, and having the correct amount of resistance to create tension for the muscle(s) being exercised.

Why is proper form important?
Proper form helps you establish a fitness foundation. Proper form is an instrumental component to the overall success of any workout program.

Great form gives you great results. When an exercise is performed with proper form, you can actually feel the muscle at work, increased blood flow delivers more oxygen­‐rich blood to the muscle(s) at work, and you build muscle. That muscle then goes to work to burn body fat, even when you are resting.

Proper form minimizes injuries. When exercises are performed with proper form, you condition/train muscles that act as secondary joint stabilizers. And proper form can help reduce your risk of overuse injuries. Of course, you should always check with your physician before beginning any exercise program.

Remember to listen to your body. If you feel any discomfort, or unnecessary pain specific to the exercise movement, stop immediately, check your form, and make any necessary adjustments, including reducing the weight or modifying the movement to make it easier for you.

How do I perform exercises with proper form?
Find a good instructor or instructional video so you understand the proper mechanics and get the greatest benefit from the time and money you invest.

Focus on the specific muscle the exercise targets. If you are unsure, research what muscle should be engaged while performing the exercise. Then, as you perform the exercise, think about that muscle, and feel the muscle engage without unnatural stress/tension/pain.

Proper form is about quality, not quantity. Quality training will positively influence your progress. Your goal is to perform as many repetitions as possible with good form, and the last 2­‐3 repetitions should be challenging, but not impossible. Your repetitions should not cause you to break proper form.

Maybe after reading this, you cut and paste proper form when exercising to parenting. These tips can be used not only in the gym, but everyday in life, to help you become the strongest mom.

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Burn More Calories

Exercise has many benefits. Along with improving your overall health, exercise increases bone density, boosts your mood, memory and your learning. But for some, that’s not enough. You want results and you want them fast.  So, if you’re not getting the best results from your workout, start incorporating some (or all) of these tips into your workout routine and get the results you want!

1.     Incorporate muscle-building exercises. Muscle cells works harder than fat cells and burn more calories. Muscle cells are dense (compact), and take up less space than fat cells, which can shave off inches from your waistline, hips and other areas. Did you know that regular weight training could boost your metabolism by 15%? That means that your body will burn more calories, even when you are at rest. What types of weight bearing exercises should you do? Think about traditional calisthenics like squats, lunges, burpees and pushups. Remember, too much cardio vascular exercises can actually shrink the size of your muscles.

2.     Exercise in your target heart rate zone. Most people do not exercise at the right intensity level. The greater the exertion, the greater amount of calories you burn. Use this formula to calculate your target heart rate zones. 1.) Find your resting heart rate (RHR). 2.) Take 220 (maximum heart rate) – your age – RHR. 3.) Multiply by the % of intensity you want: fat burning zone is 60-75% and aerobic/cardio zone is 75-85%. 4.) Add back in your RHR and you have your zone. If you're not breathing hard, you're not working out hard enough. If you can read a magazine, newspaper or check email during your workout, you are not burning the calories that you could be.

3.     Keep your workouts less than 60 minutes. After 60-minutes of exercise, your body releases cortisol, a hormone that prevents tissue growth and decreases muscle mass. An increase in cortisol can also lead to an increase in abdominal fat. Train your body to work smarter, not longer. Have a workout routine that incorporates strength training, cardio vascular training, balance, flexibility and core conditioning. The next time you go to the gym, be efficient, stop the chitchat and get on with your busy day.

To burn more calories during your workout, incorporate muscle-building exercises, increase your intensity and keep your workouts to less than 60-minutes.

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Helicopter Parenting-One Life Radio

Parenting is hard work. Being an advocate for your child versus a helicopter parent isn't always easy. Advocating for your child means keeping your child's best interest at heart, instead of your own. Listen in as Vito and I discuss helicopter parenting on the Nov. 18th One Life Radio talk show. 

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Thank you, Moms!

The Holiday Season is upon us. Moms, for all that you do, "Thank you!" As you go about your day running errands and taking care of your families, remember, you are special, you are amazing and you are loved!

Black Friday Deal Starts Today! 
Purchase our 30-minute fitness videos for yourself or a mom you love this Holiday Season. Now through Nov. 30th use coupon code: BLACK15 and save 50%. Order @ strongestmom.com.

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Entertaining Kids

The next time you find yourself chauffeuring your kids around town, consider taking along age appropriate activities to keep them entertained between pit stops. Our toddler’s favorite activity is a lunch box filled with trucks, cars, motorcycles and choppers. This age appropriate activity promotes language development, creative play, counting and sharing (with siblings and other children). The lunch box is portable and keeps all his belongings in one place. As a mom of four, one of my pet peeves is finding random things in the car, bathroom, closet and countertop. A little planning and preparation helps moms stay ahead of the game and keep kids occupied!

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Avoid Weight Gain This Thanksgiving

The majority of Americans will be sitting around watching football and feasting on turkey, gravy, stuffing, sides, pecan and pumpkin pie on Thanksgiving. So how can you avoid gaining weight this Thanksgiving?

1.     Fill up on fibrous vegetables and lean protein first. Foods high in fiber tend to fill you up, so you’re less likely to overeat and stay satisfied longer. High-fiber vegetables like peas, Brussels sprouts, cauliflower, kale, yams and green beans are high fiber vegetables. When it comes to dark or white meat, which will you choose? Both dark and white meat have about the same caloric and fat content, with dark meat having more vitamins. Bottom line, you can’t go wrong with either one.

2.     Substitute and reduce when you can. Many Thanksgiving recipes call for excessive amounts of heavy cream, sugar and butter. This year, try and substitute coconut milk for heavy cream and apple juice for sugar. Think about reducing the amount of butter you put into your sides. Did you know that sugar releases dopamine in your brain, making it highly addictive, and one tablespoon of butter has 102 calories and 12 grams of fat?

3.     Don’t show up to the dinner table on an empty stomach. The aromas in a kitchen on Thanksgiving are heavenly. This once-a-year meal makes it so inviting to come to the dinner table on an empty stomach so that you can get the most out of the meal. But, remember the hungrier you are, the more likely you will overeat when you sit down. Blood sugar levels drop significantly when your stomach is empty, and might tempt you to grab less healthy foods. Fuel up throughout the day and portion control when you eat your Thanksgiving dinner.

4.     Exercise before tryptophan sets in. Thanksgiving is a gluttonous holiday. As busy as you are, try and schedule time to exercise. When the bird is in the oven, get out and exercise. On Thanksgiving morning, our family, along with 40,000 of our closest friends, will be running 8-miles in the Dallas Turkey Trot. If that’s not your style, create your own version of the Turkey Trot or get a Turkey Bowl game going. Burn some calories before you consume them later on.

Thanksgiving is about giving thanks for our health, bounty and blessings from the preceding year. Wouldn’t it be great to include weight management on this list to be thankful for? Eat your fiber and protein, substitute and reduce when you can, fuel your body throughout the day and get in your exercise. A brisk one-hour walk for a 150-pound person can burn 340 calories. 

be+positive,
Niccole
Co-Founder
Strongest Mom

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New Year's Resolution #2 Lowering Blood Pressure

Do you know someone that has been diagnosed with high blood pressure? If so, the treatment usually involves two paths: either start taking medication to lower your blood pressure, or make some lifestyle changes.

What makes your blood pressure go up? Maybe it’s weight gain, inconsistent exercise regiment, work, finances, family, traffic, Holidays, being late or waiting in the check out aisle causes your blood pressure to rise. 

Want to know what makes my blood pressure go up?

1. Sleep deprivation. Getting at least 6 hours of sleep helps regulate stress hormones and may help lower blood pressure. Without adequate sleep, stress hormones are elevated and cause inflammation, negatively affecting your cardio vascular system. Make a conscious effort to get enough sleep. Whatever is on your plate, or needs to get done should not replace the importance of getting adequate sleep. Keep a pad of paper on your nightstand or type your to-do list on your Notes app before you go to sleep. By clearing your mind of what needs to get done, you can get sleep better, wake up rested and ready to tackle your to-do list and start your day being productive!

2. Traffic. Roads are overcrowded, angry drivers are behind the wheel and in a hurry, and every road seems to be under construction. The Holidays make this season even busier and more frustrating. Try and leave 5-10 minutes earlier for your appointment, drop off and pick up, or next outing. You might arrive a few minutes early, but your blood pressure won’t escalate and you’ll arrive in a calm and peaceful state.

3. Family visits. Am I the only one whose blood pressure rises when family visits? As a type A-person and perfectionist, it’s hard to let go and let God lead the way. What I am discovering is that more often than not, when I relinquish my control over the situation, the outcome is better than I could have imagined. Letting go humbles me and reminds me to ask a lot of questions, listen with two ears and be thankful when others want to help. Embrace family and welcome them with the gift of hospitality. This attitude of gratitude keeps my blood pressure from rising and creates memories of a lifetime.

4. Excessive salt or sugar consumption. After a family wedding, I was starving and devoured The Western burger and french fries with chili and jalapeños from Twisted Root at 11:50 pm. Unlike this binge meal, I try to not consume excessive amounts of salt or sugar. Excessive sugar causes your insulin levels to rise, which raises your blood pressure. Excessive salt causes your body to retain water and elevate your blood pressure. If you happen to overindulge, get back on track by eating well and exercising often. By changing the way you eat and exercise, you can lower your blood pressure.

It is reassuring to know that making changes to your lifestyle can lower your blood pressure and avoid being medicated. The perfect remedy to lower your blood pressure is to be disciplined to eating well, exercise regularly and manage life related stresses as best you can!

As you turn the page towards a New Year, make a conscious effort to recognize blood pressure triggers, be proactive and make healthy living your New Year’s Resolution.

Did you know the pomegranate fruit benefits the heart and blood vessels? The compound punicalagin is found in pomegranate and is responsible for pomegranate’s anti-oxidants and health benefits like lowering blood pressure and reducing heart blockage.

Next week, the topic is taking a sabbatical. What do you need to do less of as you head into 2016?

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Arugula Salad With Chicken Sausage, Brussels Sprouts, Tomato & Pomegranate

This nutrient dense, anti-oxident salad will fuel your body and give you the energy you need to make it through the afternoon. Whether eating at home or the office, give this salad a try and fuel your body through the afternoon hours.

1-2 cups Arugula
1 Chicken Sausage (cooked)
1 cup roasted Brussels sprouts (with garlic and cranberries)
1/2 cup tomatoes
sprinkle with pomegranate seeds

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Child Advocacy or Helicopter Parenting?

As a mom of four, I want the best for my children. Over the years, I have witnessed, been guilty of, or been affected by helicopter parenting.  As a result, I have learned that there is a clear distinction between advocating for your child and doing for your child what he or she can do for themselves. The following are two stories used to differentiate between helicopter parenting and child advocacy.

Story 1: A parent wants their child to play on an undefeated sports team. The parent emails the coach, sends a resume of the child’s athletic accomplishments, the parent’s job title, how much money they donate to the school, and tells the coach their child would be a great addition to the team. In the email, there is no mention of the child’s interest to play the sport.

Story 2: A parent picks up their child after school. The child says a classmate is causing trouble and it’s a repeated behavior. The parent coaches the child how to stand up and speak up for what is right. If the behavior continues, the parent suggests gathering the facts, scheduling an appointment with the teacher/counselor and address the situation to find an appropriate solution. 

Parents that hover, or are “helicopter” parents:

• Desire to be hyper involved in their child’s life. 
• Use ego, pride, financial or social status to influence their child’s future.
• Coddle or entitle the child’s behaviors and protects them from consequences.
• Have difficulty letting go.
• Prepare the path for the child.

Parents who advocate for their child:

• Cultivate independence and self-sufficiency.
• Train their child to be goal oriented and have a disciplined work ethic.
• Teach problem solving and critical thinking skills.
• Encourage the child’s decision-making abilities and resourcefulness.
• Prepare the child for the path.

What are the effects of helicopter parenting?

In 2011, a study of 300 students by Terri LeMoyne and Tom Buchanan at the University of Tennessee at Chattanooga found that students with “hovering” or “helicopter” parents are more likely to be medicated for anxiety and/or depression.

Moms, wouldn’t it be great if you were discharged from the hospital with a manual on how to be an advocate for your child? I think so. Parenting is one of the hardest jobs in the world. The more you advocate for your child, the more likely your child will overcome adversity and be mentally prepared for the future. Advocate for your child by understanding the facts, devising a plan (and a back up plan), learning from the past, and looking at the big picture.

I love being present in the moment. Every day is an opportunity for me to be an advocate for my child: socially, academically, athletically or relationally. My job isn’t to fix it for them, but rather to equip them with the tools they need to become self-reliant adults. 

be+positive,
Niccole

P.S. Last week was busy. I found myself in offices and buildings, advocating for all four of our kids. When Friday rolled around, I was ready for an early evening, good book and glass of wine!

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