New Year's Resolution Time

Tis the season to make changes. This is a time when many of us reflect on our last year and think about what we can do to make make some improvements in our life. It goes without saying that in our country the most common type of New Year's Resolution is health/fitness related.

Now with that said, how many of us actually reach these goals? How many years have you had the same goal? "Get in better shape." "Lose 10..15..20 pounds." "Run a half marathon." "Eat healthier." Let's make December 2010 the year you look back at and can see that you actually achieved your goals.

There are a few simple, but crucial, steps to take that can help you reach your health and fitness goals this year.

1- Define your Goal: actually give numbers. (ie: lose 20 lbs. by April 1st...or take 5 minutes off my race time...or do 15 pushups from my feet.)

2- Make a Plan: map out the small goals you need to reach to accomplish that ultimate goal

3- Get Accountability: include other people in your goals so that you can have support and people to keep you in check (ie: family, friends, coworkers, a personal trainer).

These three small steps will undoubtably help you. You have to remember that this is YOUR New Year's Resolution. Only if YOU are truly committed and if YOU are ready to go for it, will YOU succeed.

I am here to help you. Check out www.afitplace.com and let me, Jenny LaBaw, help you reach your goals through workout and nutrition coaching and guidance.

Commit to be fit!

Holiday Spirit

Tis the season for sharing and caring. This was more than evident last night...

Around 4:00pm, Marcus and I started our trek in Boogie (his sprinter van) up to Aspen, CO to Lance Armstrong's book signing. We were both pretty stoked all through the 1.5 hour drive to get the chance to meet Lance. Yes, it goes without saying that he is a phenomenal endurance athlete...but we were amped to meet a man who has changed so many lives, who has helped so many people. Marcus and I have both been effected by family and friends who've had to fight cancer, so this night was touching close to our hearts.

We drove past the book store in search of a parking spot when I saw a line out the door I said, "Oh great, a long line". But I had no idea. We parked Boogie by a snow bank and headed toward the line...it just kept wrapping all around the building. Close to the rear of the line, we had a friend call our names. Laura Patterson was there, waiting patiently like everyone else, clutching to her chest a book to be signed. As we were chatting with her I realized that almost everyone had his new book. Marcus mentioned to Laura that we were going to just buy one inside. With a look of sadness on her face she said they were all sold out and there were no other book stores in town. So, we just stayed in line with Laura chatting and hoping to just get to see Lance and maybe shake his hand. Throughout our conversation, Laura mentioned she has a friend who care takes for Lance and would probably be able to get us a signed copy at some point.

The line moved fairly quickly. As we got in the door, Laura waved at a friend across the counter, who just happened to be Lance's caretaker. She was holding two copies of the book. Marcus explained our dilemma (not asking for a book at all, just telling her the story that we were bummed and that we wanted to get this book signed for a friend). Marcus kept moving with the line but as we passed the woman, she said to me "I'm supposed to give this to you, aren't I." I said, "Oh, no don't feel like you have to do that". She apparently had one of the books she was getting signed for her brother. Long story short...she said, "No take this. Hurry get up there, or you'll miss him". So...I ran up and handed the book to Marcus just in time for Lance to sign it and for Marcus to explain how honored he was to meet him and thank him for all he does with LiveStrong.

Before we left, we went back into the bookstore to thank Rene, the care taker, for giving up her book and asked if we could pay her. Her response, "No, just donate to LiveStrong". We left last night humbled, gracious, and speechless. What an amazing thing she did for us. Thank you Rene!

Do something today to Pay it Forward!

No Better Time Than NOW!!!

Marcus and Ziggy playing in the snow during a snow shoe hike. Get out with your family and do something active this holiday season!!!

Thanksgiving is over...left over turkey is almost gone...it's time to get serious again!

It's day 2 into the week after Thanksgiving. The countdown to Christmas is only 24 days away. That means you have 24 days to get back in the groove and make a habit of an active healthy lifestyle before the next holiday hits. If you're in the habit of it now, you're more likely to stick with it during the holidays.

First step in getting going again...just do it. Lay out a plan for the week. If you don't have a trainer or program you're following start with this.

Mon: 30 min Cardio day (run, bike, row, walk, hike, cross country ski, gym equipment)

Tue: 30 min weight training circuit or group class

Wed: 30 min Cardio day

Thu: 30 min weight training circuit or group class

Fri: OFF DAY

Sat: Fun day - go do something fun and ACTIVE with your family and friends (ski, hike, etc)

Sun: Fun day - " " " " "

If you want something more specific and more directed toward you individually, check out www.afitplace.com and sign up for online personal training with me. You will have no regrets. I promise!!!

There's no reason to wait for a New Year's Resolution. Just do it now!

Holiday Health Horrors

Our society revolves our lives around food. Lunch meetings for work, dinner dates with clients, birthday dinners, treats for comforting, etc.... Why don't we revolve our lives around healthy things. Walking meeting with clients, birthday hikes, massages for comforting, etc....

That is everyday life. Now even worse, the holiday's are coming. I don't mean that the holiday's are bad...don't get me wrong! I mean that we are surrounded by temptations around the holidays. Cookies, candy, pies...they're always in our face. It's your job to say no. It's really not that hard...here are a few steps to help out.

1- BE PREPARED

Know when you go out into public, whether it's the bank or the office, you're going to offered some sort of treat around the holiday season. Expect this to happen, recognize it and resist it.

2- JUST SAY NO

Without a doubt you are going to be offered junk in the next month or so. It's easy, just say "no thank you." The more you say "no" the easier it gets and the better you feel about your decisions.

3- MAKE YOUR OWN

When going to parties, bring a dish that you know you can eat. Typically there are some sort of salads and meat at get togethers...but then there are tons of goodies too. Bring a goodie that you can feel good about eating. One good choice is fresh fruit (even indulge a bit and dip it in melted dark chocolate).

4- TEACH OTHERS

Your friends and family are the worst at pushing junk on you (well at least that's how it works in my circle). So, be ready to explain (not defend) your choices to them. Explain why you're avoiding the junk, explain that it's your choice and you would like their support, explain that you are trying to be healthy and you feel great about it.

5- INDULGE A BIT

I am not telling you that you can't have one piece of junk this holiday season...if I were to tell you that I would be a hypocrite. Just make sure you indulge intelligently. Know that if you eat something bad every day it will not be benefitting you. But know that cheating a little will not ruin you either. If you know you're going to a party on Thursday then make sure to eat really good the rest of the week.

Make this one of your healthiest holiday season yet! Most people gain weight in the next month or so...imagine telling your family and friends that you continued to reach your goals despite the horrors of the holidays! It's not that hard, you just have to commit to it!

Happy Holidays!

Extra Curricular

*Picture to the Left is from my glory days in college soccer for Cornell College. I'm #6 (the dirty one!). This is after a win!*

I've been a soccer player for most of my life and since college, I haven't been able to play competitively very much. After our summer travels for the our promotional waterski tour, Face to Face Tour (www.facetofacetour.com), I was ready to find a way to play again. When we found out we were going to be stationed in Silt, CO I called to the community center and found a league to play on.

Now, even though I've played my whole life, even at the collegiate level, I was a bit nervous to go play with a bunch of people I didn't know on an indoor court. But I wanted something different than running, the gym, and the bike. So...last week I made the plunge and did it. It was the BEST thing I've done for myself in a long time. I get to compete, I get to play my favorite sport, I get a great workout, and I get to have the time of my life for an hour every week. I also found out that on Tuesday nights there is are pick-up games going on...so really I get two nights a week to go have the time of my life! :)

Where I'm getting at with this is that there's nothing that says you have to get your exercise by strictly being in a gym going through the same ol' routine with the cardio machines and resistance equipment. Go to your community center or town hall and find active groups that may interest you. For example (runnin/wallking groups, masters swim classes, hiking groups). If there's nothing going on, be pro-active and start something yourself. Find a group of friends and start a weekly cross country ski group..or whatever. Be active, make it fun, and get others to do it with you!

On that note, I'm out the door to play soccer!

Just do it!

*Picture to the Left is showing a SINGLE LEG SQUAT. It's a very functional exercise that is great for ski conditioning. Make sure that when you squat down your knee stays behind your toes (sit butt back)*

Yesterday I was dragging butt! I had only 5.5 hours of sleep under my belt and had to get up at 4:30am to go teach my Ski Conditioning Class. Let me tell you, this class isn't for sissies! I push these skiers to their limits and in doing so, I do the same to myself. Knowing what I had in store for them had me a bit worried since all I wanted was for my eyes to close. But, I got to the gym, still wiping sleep from my eyes, and jumped on the elliptical for a quick warmup before class. At first I felt like my heart was going to jump out of my chest, but then I settled into it and after 5 or 10 minutes I was ready to rock and roll!

The class was intense. This group of ladies doesn't mess around. We were squatting, lunging, sprinting, skating, jumping, pushing, pulling for an intense hours.

After class I was jazzed and still had energy to go, so I took advantage of it. I hit the treadmill for 3 miles, then did a 30 min workout as follows:

Rounds in 30 min (go through the workout below as many times as you can in 30 min)

Pullups x 10

Jacknives 30x10# ea arm

BOSU Pushups x 10

Hanging Leg Raises x 30

Burpees x 10

Sit Ups x 30

The workout was followed by a great stretch, then off for a busy busy day!

Moral of the story - When you're tired, more often than not, once you start moving your body gets going and you feel great! So "Just do it!"

*Note: Still listen to your body. If you're running on empty and your body needs the rest, then give it the rest! I recommend AT LEAST 7 hours of sleep a night (Monday's night was a fluke for me).

Have a Plan

Monday's...they're usually a pretty tough day to get going...you've just come off a fun weekend, you have piles of "to-do's" for work, and you have to set that stupid alarm clock. I know for me, Monday's are also the hardest day to get going with workouts...my head is still in bed. The thing that helps me the most and makes me motivated for my Monday workouts is to have a plan. Sometime during the weekend I plan out my next week of workouts. (if you're training with me at www.afitplace.com your plan is already set for you, so just print it out and have it ready to go)

Today's workout started out slow because it was SOOOO cold in my garage (23 degrees outside, not sure what it was inside), but after a good warm up on the spin bike I shed the sweatshirt and rocked a tough workout. It set the stage for my day/week!!!

Monday 11/16/09

Cardio: Spin Bike - 10 min WU, 20 min pyramid intervals (sprint 15sec, 30sec, 45sec, 1min, 1min, 45sec, 30sec, 15 sec) x2 with same time recovery between, 5 min CD

Strength: 30,25,20,15,10,5 of each exercise

Overhead Stationary Lunge (reps on each leg) 45#

Bent Over Row 25# ea arm

Pushups

BOSU Deep Squat (flat side)

50m sprint on Row Machine

Great way to start the day! What did you do today to start your week off with a bang? If nothing yet....the day is still young. Do my workout if you have nothing planned!