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For a lot of you out there do any of the following sound a tad familiar.?  You pledge to stick to a workout routine and then fall off the wagon after a week.  You stock the fridge with healthy foods planning to prepare fresh, heart healthy meals and after three days make a b line to the nearest fast food joint?  We all struggle with things in life.  We might not all struggle with the same things, but we all struggle.  I struggle with BLOGGING!

I think my last blog post was from about a year ago.  I could make a hundred excuses (having a baby, moving across the country, training clients, I hate grammar, etc., etc.) but in actuality, the truth is a much easier thing to face.  Truthfully, I just don’t make time for it.  It’s not a priority for me.  Since it isn’t a priority I leave it until I feel pressure to do it, I scramble to write a halfway decent post, don’t like it, and then don’t post it.  Then I shut my computer feeling aggravated, defeated, and left with the impression that blogging is hard and ‘not my thing’.  Perhaps if I set aside 30 minutes once a week and dedicate that time to blogging, I can successfully work blogging into my busy schedule. The same way people pencil in workouts in their weekly planner  I can pencil in a small amount of time to share some of my thoughts, experiences and expertise with my clients and other readers.

If you have any topics you’d like me to cover in one of my blogs please reach out to me!  I love suggestions!  It makes me feel like I’m answering some specific health and fitness questions that many people might find useful.  Finally, I need you, my readers, to keep me accountable.  Haven’t seen a blog post from me recently?  Then here is your chance to call your trainer out for slipping and hold me accountable!

In good health,

Rhian

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“Nose Job”

I haven’t blogged in a few days- please forgive me.  It’s no excuse but my husband was out of town on business Monday- Friday of last week and has been gone this week since Monday.  I’m juggling the baby, the dog and my clients all on my own.  Well, not entirely on my own- I have our wonderful nanny to watch Callan while I work and my amazing friends to keep me company.  In addition to keeping our household running I’ve had to make several trips to the doctor the past two weeks.  Nothing super serious but I have to have SURGERY next week.  I keep laughing and saying I have to have a nose job, but not quite.

I’ve suffered for YEARS with sinus headaches, sinus infections, and an overall stuffy head.  I would get anywhere from 5-8 sinus infections each year.  After having Callan my OB suggested I go see an ENT to nail down why I was having so many (I just thought it was ‘normal’ to feel this way and tried to power through the headaches).

Anyhow after a doctor’s visit, antibiotics, a CT scan and a follow up the doctor concluded that my nose was  (and I’m not quoting here) pretty MESSED up.  I have several cysts blocking my sinus canals, a deviated septum, a rather large and inflamed turbinate (it needs to go on a diet) and several other problems up there.  So next week I’ll be going under to have them clean out my nose 🙂

I have to be in bed for a few days post surgery next week so I’m hoping I will have time to blog- but any parent out there knows that might not happen (staying in bed OR getting work done).

Wish me luck and I’ll keep you all updated!

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Chobani Flip, I LOVE you!

I tried Chobani’s new Flip Almond Coco Loco yogurt for the first time today … I think I’m in love!  This wonderful mixture of coconut flavored yogurt, toasted almonds and chocolate pieces hits the spot.  I think I found my new favorite snack…..

Chobani

Ok, ok, enough with my dramatic infatuation with this yogurt (but just one more time, it’s amazing).  I bought the yogurt on a whim- I was half distracted by my 7 month old using his cracker as a paintbrush and ‘painting’ the shopping cart then putting it in his mouth.  I remember grabbing it and thinking, “Hmmm it’ll probably be ok”.

Well today I found out it was more than ok!   I was craving a filling afternoon snack when I saw the yogurt in the fridge.  I decided to give it a try.  The snack is somewhat higher in calories and sugar  but if you’ve had a hard workout that day I wouldn’t think too much about it.  The coconut flavor was perfect- not too strong and not the least artificial tasting.  The almonds and chocolate added just enough substance to make you feel like you were eating more than just plain runny yogurt.

So the next time you’re craving something “bad” but don’t want to undue all your hard work try Chobani’s new line of yogurts- they’re the perfect mixture of healthy snack and indulgent treat!  Bon appetite!

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Pick your poison

Alcohol- sometimes you just need it.   Most people indulge in the afterwork cocktail to unwind from the day, so when we reach for our beverage of choice just how badly are we derailing our diets?

Cocktails

Matt and I with our evening cocktails a few weeks ago while Callan enjoyed a nice bottle of milk!

Alcohol- the theme for this blog post came to me at about 6:15 this evening while my adorable and loving little baby was SCREAMING his head off in my ear.  Before you call CPS, let me clarify.  I’m not complaining, my husband and I are actually extremely lucky; we can count the number of times Callan’s had a ‘melt-down’ on one hand (and he’s almost 8 months old).  However he’s starting to realize he’d much rather sleep in bed with his mommy and daddy than in his big crib all alone- which makes for a fun bedtime and makes mommy and daddy crave a glass (or two) of wine!  Night number two of his protests; we stayed strong, didn’t cave, and eventually Callan found his way into dreamland and we found ourselves a nice cabernet.

As you hit happy hour with your coworkers or uncork a bottle of vino at dinner remember that calories from alcohol can derail your diet.  The problem with calories consumed from alcohol is that your body is forced to burn the calories from alcohol before it burns calories from stored fat.  Scientifically complicated, but just realize that the more you drink the more calories your body has to weed through before it starts burning anything else.

If you’re going to indulge in the occasional adult beverage let’s talk about what drinks are your best options.

The worst options:  Drinks made from dairy or cream (drinks with Bailey’s and other coffee type liquors), daiquiris, and any  liquor drink mixed with high calorie sodas or juice.  These cocktails can have upwards of 300-500 + calories per drink.  Just two of these high calorie drinks mean you’d have to work out for more than two hours to undue the damage!

Best options:  Clear liquors (gin, vodka or rum) mixed with club soda or low calorie mixes.  Add a lemon, orange or lime wedge for flavor but avoid sour mixes at all cost)!  Opt for a light beer or wine but remember many bars over pour so be aware of just how big your glass of wine is.  I’ve known girlfriends to ask for a clear vodka with soda (or water) and they add their own Crystal Light to the drink for flavor (talk about getting creative).  These drinks can have fewer than 150 calories per serving saving you hundreds of calories!

So, turns out you can do happy hour (or unwind after a long day with an infant) without undoing your hard work at the gym!   Be aware of what’s in your drink, pause before you order and make smart choices.

Cheers!

 

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How to become a morning exerciser

Night owl or morning person- which one are you?

Morning personYour preference for early morning runs or post work gym time  isn’t arbitrary.  The body’s circadian rhythm, or internal clock, is pretty much genetically determined so there isn’t  much you can do to change how it’s programmed.  Though you can’t overhaul  your body’s programming there are some things you can do to become more of a morning person.  Try them out and you just might be able to make  those pre-work workouts!

I tell my clients if they can swing it, working out in the morning is best.  Our days are busy.  If you make exercise the first thing you do that day it can’t get bumped off  your to-do list.   If you wait to hit the gym or go for a run after you get home from work there are just too many other temptations and distractions to pull you away from your workout.  I realize working out in the morning is not realistic for everyone.   My suggestion is whether you break a sweat upon rising or before going to bed, consistency is more important than the time of day you choose to exercise.

A few tips to help you become a morning exerciser:

  1. Wake up at the same time each morning.  After a week or two your body will start to adapt to the pattern.
  2. Adequately hydrate and fuel the night before.  It’s hard to get in a quality workout when you’re stomach is growling.  If you can’t stomach breakfast before working out then make sure you at least had a snack the night before.
  3. Put your clothes and shoes out beside your bed.  They’ll be there chanting, “Please get out of bed”.
  4. Choose the mode of workout that fits your schedule.  The idea of getting up and hitting the gym at 6:00 am sounds like a great idea, but if you have to lug work clothes to change into, makeup, hair products, etc. that doesn’t sound so easy!  So maybe you take up running for the convenience factor.  Or you pop in a workout DVD and break a sweat in your living room.
  5. Move back your bedtime.  Common sense folks; you’ll be waking up earlier and working out so your body will be tired.  Make sure to develop a night time routine and stick to it.  After a few weeks your body will start to shift and desire the sleep.

Remember the most important tip is consistency!

Consistency also works the same way for those who have to exercise in the afternoon.  If you find yourself skipping your workout more often than not you need to develop a routine to make sure exercising doesn’t get pushed off your t0-do list.  During an internship in college my schedule didn’t let me hit the gym before hitting the office.  Thus I was forced to become an afterwork gym goer.  At first it was SO incredibly hard.  All I wanted to do after leaving work was drive straight home, peel off my work clothes and be a vegetable.  As appealing as it sounded though, I knew skipping my workouts would only make me feel worse.  So I created a strict schedule/routine and stuck to it.  I think my first post-work workout included me jogging incredibly slowly on the treadmill with a scowl on my face, then doing twenty crunches and leaving.  But two weeks I started to love my afternoon workouts.  To stick to my routine I’d pack my gym clothes the night before (waiting til the morning meant I’d inevitably forget a sports bra or socks).  I’d be sure to grab a snack to eat after work as well so I wouldn’t fizzle out half way through my workout.

Having to shift your habits is never easy.  With a little patience, consistency and positive self-talk you can stick to an exercise routine that fits to your schedule.  And that’s what most important; not whether it’s in the morning or the afternoon but that you do it!

 

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