SAFELY OUTDOORS

Running outdoors is such a mood lifter and a chance to enjoy the sunshine and just being outside. It’s easier to pick up your pace running down a hill, or to sprint up the hill to work on your speed and momentum. Running outside doesn’t have to be scary, but there are a few things that you can do, to make yourself as safe as possible.

For starters, very rarely do I wear earbuds and listen to music or a podcast. Sometimes I will, but I prefer the sounds of the birds chirping or hearing the leaves rustle in the wind. I’m also able to hear an oncoming vehicle or if someone is running up behind me at a faster pace I’m able to get out of their way. If you must run with music, maybe just let it play off of your phone’s speakers. By doing so, it could also help others to hear you along their path, as well. I take my furbaby as much as possible. It’s more as an added bonus time together as we both love it, but would someone actually approach another with a dog? If you do not have a dog, maybe you have a friend that for whatever reason is unable to run theirs that you’re able to borrow. Even better yet, check with your local shelter to see if they have any that would enjoy some extra exercise. Just do not blame me if you end up adopting and bringing one home.

Let people know when you are about to run and where you are running so they will be able to gage when you should be home. They even make apps in which you are able to download that will share your path with those you have opted to know. Invest in a Road ID. For less than $30 you can order an ID to include emergency contacts in the event something does happen to you, people will know who to call. Maybe think about carrying pepper spray. You should be able to buy some at your local running store, but Amazon Prime for sure carries it. You can also run with a friend or in a group. Not only will there be more than one, but the chances are also pretty high that there will be laughter and chit chat to help pass the miles by.

Running outside doesn’t have to be scary. I do it as much as I am able to. You just need to be aware and mindful of your surroundings.

WORKING OUT WITH YOUR FURBABY

If you have a healthy furbaby, why are you not including them in your workouts with you? Daisy LOVES to workout with me! Running is one of her most favorite things to do and she has even completed a few races alongside me.

But did I take Daisy out for ten miles on our first run together? NOPE! We began at a mile and worked her mileage up, just as we are supposed to do with our bodies. When you decide to include your furbaby into your training runs and workouts, you need to be mindful of them and where they currently are healthwise. It is also a good idea to have their vet clear them for running and to becoming active with you, just to be on the safe side. I have been known to take walk breaks to give her a chance to recharge, or even take a rest break, though she normally doesn’t want to stop and pulls me on to continue running. I am also aware of our surroundings to be on the watch for other dogs, runners, bicyclist and even vehicles.

You should also take your pup’s life span into consideration. I have had Daisy up to 14 miles together, which is my cutoff distance for her. While her breed is known to work all day on ranches, her feet and body just simply should not sustain the pounding of pavement for too long. She will run on the grass more often than the sidewalk, which is good and lesser impact then constantly hitting the pavement. The way I see it, I want Daisy to live a long and healthy life. She will turn 10 this winter and I would like for her to be healthy for her entire lifespan instead of having to deal with her having aches and pain throughout the remaining years of her life.

I also took the time to work with her to properly run with me. She knows that she is to run either in front of me or to my side. Daisy also knows to jump to the side if she needs to make a “stop”. And when you do have to “stop”, make sure you clean up the mess. Pet waste bags are cheap, you can even buy them at the Dollar Tree, and help to not only keep our environment clean, but you’re also not risking the chance of another person stepping in the mess. It’s also part of being a good pet owner, not to mention, you can be fined if you are caught not cleaning up after your furbaby.

They also make various types of harnesses. You may need to try a few before figuring out which one works best for the two of you. I also invested in a running belt so that I could guide her with my waist instead of the chance of being jerked while holding a leash in my hands. It’s also a good idea to invest in a dog water bottle. I found one off of Amazon, but any pet store should also carry them.

I’m not one to run Daisy in the extreme weather. If it is to be a scorcher day, I leave her at home, as well as myself. Same if the weather is sub-zero with snow on the ground. You do not want to injure their paws on the hot concrete or freezing snow that is still on the ground. I try not to run her in the rain. I did run a 5K once with her and it began POURING in the middle of the race. I went straight home afterwards and gave her a bath and extra treats even before I took my post-rainy race shower.

Running with your furbaby is a great chance to spend time together while getting exercise. Daisy knows what it means when I put on my running shoes and even whimpers and cries with excitement as I grab her harness that is used for running only. She has even been known to “assist” while I’m completing my core workouts by laying under me during a plank or having her face by my knees when I am doing my sit-ups. Having an active furbaby while being, or striving to be, active is a way to bond before going to Starbucks to get your coffee and their puppuccino.

Do you already workout with your furbaby, or will you begin to now?

TRY SWITCHING UP YOUR COMMUTE

That’s my bike! And I love her! I will ride my bike as often and as much as I can. If you have a bike, I highly suggest it. If you do not have a bike, I suggest you buy one.

What is stopping you from biking if you only have to commute a few miles? If you have to run to the store that is a mile away, why are you driving if your body is capable of biking…or walking if the item you are buying isn’t that heavy and can be easily carried? I have found that it is so much easier to navigate on my bike than it is to drive. I can remain on the sidewalks as much as possible and out of the crazy Friday afternoon traffic, for example, as I run my errands. Plus, I am getting extra exercise, fresh air, and vitamin D.

There are a few safety protocols one should take when deciding to bike. Wear a helmet, make sure it’s on that you like to ensure that you do wear it. Have lights on your bike and turn them on at night so that motorist, walkers, and other cyclists are able to see you. Make sure you are paying attention to traffic- especially at intersections. Cars do not always look so it’s your job to remain defensive and aware of your surroundings and others. And seriously, do not text and bike. You never know when you will have an uneven surface in front of you until you are right on it.

I have biked as a form of commute for quite some time throughout these last several years when I have had the chance to do so. By doing so, I have noticed that I have probably saved myself some time, added an extra workout in for the day, watched the sun begin to rise while enjoying a quiet morning with just the birds, had more time to think to myself, and I have had a blast while doing so. I just love riding my bike. Try it for yourself a few times to see if you enjoy it as well!

WE WERE ON A BREAK: SOCIAL MEDIA

I spent this past weekend NOT scrolling through social media. What did I do? I enjoyed my surroundings, I read from my Kindle, I relaxed, I left my phone in the other room, I engaged with those around me...you know, things that used to be considered normal. I did pop onto the August Challenge Facebook Page where I took the time to post a workout and to see everyone’s success posts of each day, but those were positive things to see and do. I even challenged them to take their 30 min of movement outside on a walk to enjoy Nature while leaving their phone in their pockets. And those few days without social media in my life were relaxing and enjoyable.

Why are we so “obsessed” with social media? Sure, we are able to read and see photos of those that we do not live around anymore as it can be a means of remaining in touch, but can’t you call/text/send cards to make it more personable? You’re viewing a post that someone created for EVERYONE on their friend’s list, and possibly all of the internet realm depending on their privacy preferences, to see. Wouldn’t a private text mean more?

Do you really want everyone to know each and every little detail of your day or to know that you are on a trip, or went on one? Whatever happened to remaining quiet with your life and enjoying its moments to yourself instead of making them known? Posting each and every moment of your life takes away from the EPIC ones. Plus, what if you post so much that people just lose interest in what you are posting?

Social media is a valuable tool, if used correctly. People are able to share your joys with you, they are able to gain interest in what you are passionate about, they are even able to help promote your business. But where do you draw the line of doing these things entirely too often? Keeping others engaged is important, but you need to find your balance of doing so. No one wants someone that brags about their life all the time.

There are a few things you can do to help disengage from social media:

-The most obvious is to delete the apps off of your phone completely. However, sometimes you need Facebook to find out what the daily specials for a particular restaurant.

-If deleting the apps completely is not something you are able to do, at least “turn off” the notifications. You will then only see the number of “likes” you receive when you actually view the app. I do that and it’s nice.

-Another suggestion, unfollow the “negative content”. There is no wrong/right way to determine what you see as negative or not on your feed. On Instagram, they are removed from your followers. You can even go as far as to have them unfollow you. On Facebook, you are able to unfollow someone while still remaining friends with them. Do you have someone that is only your “friend” for any reason other than just being a good and caring person? You can restrict them. You two are still friends, but they are super limited to what they are able to view on your profile. Unfortunately, sometimes, people need to be blocked to have mental clarity as that person is entirely too toxic for you and your lifestyle. And it is ok to do any of those things to keep your social media positive and geared towards where you’d like to and need to be with your life.

The time that you normally spend scrolling social media, think of things that you could be doing instead- enjoying outside, walking/running, lunch with friends, reading a book, spending time with your pup, napping in the beach, taking up a new hobby… The less you spend on social media, the more you will have the chance to engage your mind and to learn new things.

THE PRICE OF YOUR HEALTH

How much are you willing to spend on your health? We live in a society that likes things to be quick and handed to us- fast food, delivery services, “miracle” pills… but what are these things actually doing to our bodies in the long run? Fast food every once in awhile is ok, but going through drive-thru on a daily basis because it’s convenient is costing us both financially and with our health.

Numerous times I have those needing/wanting to make a change and wish to hire me as their personal trainer approach me about it. We discuss their goals and needs, but then they balk at the price. They claim it doesn’t fit into their budget. But at what expense does it take for one to realize they need to fit their health and life into their budget? I’m not saying that everyone needs to hire a personal trainer, but everyone can and should make wise decisions when it comes to their health.

People would readily spend money on a quick fix or take something to blanket the underlying problem. It’s easier to just take a pill for aches and pains then it is to work out and work towards lessening the pain. Our bodies are built to rehab themselves if we allow them to do so. We just need to take the time to allow it to happen.

It’s easier to grab fast food on busy nights then it is to meal prep for the week ahead of time. I can almost guarantee you that if you add up the hours spent in the drive-thru line each night of the week, it would be pretty close to the same amount of time as a Sunday afternoon meal prep, or less. An even shorter time- tossing things into a crockpot before heading out the door for the day. If you do things such as this, you are also giving yourself more time for yourself to do something that you enjoy. You are also making more nutritious choices of what goes into your body. By planning ahead, you will have time to then take that evening walk with your pup or read the new book you have been wanting to.

If you do not take control of your health on your own terms, you will then have to pay someone to do it for you. Do you really want to use your time off from work to sit in a doctor’s office only to be prescribed medication to blanket the issue you are having? Begin your trek to health by making wiser selections at the grocery store. If you do not want to go to the gym, utilize the outdoors for your workouts, or grab a few things to keep in your home. That’s one of the reasons why I offer online personal training- it can be done at anytime, anywhere so my clients are able to work out and make the healthy decision to do so.

If you begin writing down the unhealthy choices you spend your money on, you will be able to see that if you swap out/omit most of those items, you see how easy it is to maintain a healthier lifestyle.

LISTENING TO YOUR BODY

This can be the hardest thing to admit that we need to do as we are striving to better ourselves. Realizing a “non-planned rest day” needs to happen isn’t always what we feel is ideal. It’s a day where we do not run the extra mile or we do not make it to the gym for the day because our bodies are tired. It even just becomes a day where we do not do a thing we, or our personal trainer, planned for us to do. And I’m here to tell you that it’s ok.

Our bodies need REST. Sure, you may set one or two days aside each week where you do not workout/train. But what about the rest of life? Our bodies are only capable of being pushed to its limits before it crashes. Factor in the grind of work, a social life, our hobbies and workouts, our bodies can only take so much until we are forced to take a break.

Just the other day one of my clients had a day where she ended up doing absolutely nothing. And that was completely ok and needed on their part. It’s easy to keep going nonstop making deadlines, working your job, having family time while still fitting your workouts in to the point that you just keep going like the energizer bunny. When they told me that they didn’t do a dang thing the day before, I told them that was good since they did a great job listening to their body. I know I have gone nonstop with my life until I just had no other choice but to stop. And that was ok. It gave me a chance to rest and relax which is what my body told me that it needed me to do. The truth is, our body more than likely gave us hints to slow down but we didn’t take them. Continuing on while exhausted, or achy, or even irritable. Those are signs that we need to slow down and that we need to slow down before we are forced to do so.

Taking at least a few minutes each day is essential. Even if it is a break to get coffee at Starbucks or going on a walk outside to clear our head. Even just laying out by the pool with a good book since the sun is out to even taking a nap or binging thoughtless television counts as rest. The point of the matter, it doesn’t matter what we do when we make our “me” time, it’s that we take “me” time and make the most of it. Your body and mind will thank you as it is a time to rest and refresh to carry on with your life.

RUNNING INTO SPIN CLASS

Forever ago, when I felt as if I could claim myself as a “legit” runner, it was just that. I would only run and ride horses. No other strength, core or even another type of cardio on a regular basis. Why? Because I quite honestly thought that was enough. Sure, I’d pop into the gym and do a bit of “extra”, but I was not consistent with it. While I was able to run the race it wasn’t until I added other workouts to my training that I was able to excel to my full potential. My race times became faster, and I had more strength and endurance to continue on without the feeling that each step would be my last.

Enter spin classes!!! If you are a runner, why are you not taking a spin class? It’s the perfect form of cardio with some strength and core tossed into a jam-packed music filled class. Not only will it keep your heart rate pumping, but it is also low impact which is opposite of pounding the pavement during your runs. Your body and joints will thank you. You will also be able to build up and maintain your endurance for your longer runs while having the chance to move your legs quicker for your shorter runs.

Plus, if you decide to splurge, spin shoes last a LOT longer than a pair of running shoes so they are sooooo worth the investment. I have had my current pair for a few years, which I cannot say about my current pair of running shoes. You can also attend a spin class during ALL outdoor elements! It’s a monsoon outside? The studio is dry. It’s sub-freezing icy temps outsite? The studio will not have icicles!

One thing I do know is that once I became consistent with spinning, my endurance and strength for running grew. My pace became faster, and I was able to run longer distances without feeling defeated afterwards. My body even began to recover quicker due to having a few of my cardio days on the bike which kept my feet from hitting the pavement nearly every day of the week. And most importantly, I created a healthy balance of my workouts. I do not feel burnt out from running or having to feel as if I HAVE to run. I run because I want to and I love it. It doesn’t feel like a chore. And I can say the same for taking spin classes.

TRAINING DURING THE SUMMER

I dunno about you, but training in the summer can be brutal. I LOVE summer as it’s my favorite season, but do I love running in the summer heat? NOPE! Planning ahead and working with Mother Nature can ensure you are still able to get your workouts and training in, even on the hot, sultry summer days.

-Run in the early morning. Yes, the humidity may be brutal, but the sun is either just about to rise- or already rising- as you begin your run. When it’s the hottest part of summer, it is best to get your runs in before the sun comes up.

-If for whatever reason you are unable to have an early morning run, opt for a treadmill whenever you are able to run throughout your day.

-Hate treadmills as much as I do? Opt for another type of training. I will switch out my running shoes for my bike and bike for a bit. It may be hot, but at least on a bike you are able to get some type of breeze. Just make sure you wear your helmet!

-Still too hot outside to bike? Bike inside! Take a spin class! I take CycleBar a few times a week. Not only is it extra cardio, but it is also social since it is in a fun environment so it’s great for your mental wellbeing as well.

What if you have no other choice but to be outside?

-Make sure you are hydrated! Drink ALL the water and even include some electrolytes in the mix to replenish what is lost through sweat during your workout.

-Wear light weight layers in light colors. Light colors repel the sun more so than dark colors/black. Also opt for drifit fabric as cotton will quickly become drenched in sweat and stick to your body and causing your body the inability to cool off. Bonus points if the fabric has built in SPF.

-And while you’re at it, wear a hat/visor to keep the sun from beating on your head and the sun out of your eyes.

-Wear sunscreen! I feel as if my body is instantly cooler when I am wearing sunscreen as the sun is unable to absorb into my skin.

-Carry water and/or electrolytes with you. You can freeze your fluids before your run and they will then thaw out as you are outside getting your workout/training in. If you hate to carry something, try a fuel belt which is worn on your waist. Or a camel pack. Or, if you have time beforehand, hide water bottles along your route so that you can grab as you go, or stop to take a breather/hydrate before continuing your trek.

-If you are running somewhere other than to and from your home, take a change of clothes for after. It’s miserable to sit in sweat soaked clothing. It’s not fun pealing a wet sports bra off after a long run, but it’s more miserable to sit in it until you do.

-Take your pace down a notch, or several. If you are not racing, or even if you are, slow your pace down and focus more on your body and to get your distance in. I have even completed a marathon in the scorching heat and humidity. My pace was nowhere close to my normal pace, but the important thing was to cross the finish line and not become overheated to the point of passing out.

See!?!? It IS possible to continue your training and working out even in the summer. Just make sure you listen to your body and continue to have fun with it!

YOUR ULTIMATE COMPETITION

It’s not the female that runs faster than you. It’s not the male that lifts heavier than you. It’s not the supermodel on the latest magazine cover or the quarterback that wins every football game. It’s the person in the mirror that you see each time you look into it.

You can try to blame others for all you want. Try to “throw them under the bus” as an attempt to make yourself appear better. But why? What is the benefit in doing that? There’s not. You are only hurting yourself which is preventing yourself to be the best you are able to become as your own individual. Why would you take the time and energy to think of ways to belittle someone for their own personal success when you should be taking that very time and energy to work towards yourself?

I decided to do monthly challenges each month with my personal training for clients and non-clients. While we are all a part of the challenge for the month of August, our main goal is to hit our daily minimum amount of water intake each day and to move our booties at least 30 minutes each day. The only person that can make you do those things is you. The others in the challenge are not drinking your water for you or moving your booty for you. But what they are doing is working towards being better themselves each day while cheering you on as you hit your personal goals. Isn’t that what we all need to be doing, anyways?

Life is too short to put another down for whatever reason it may be. Especially when whatever reason you have against them has nothing to do with you. They are ultimately excuses that are keeping you from accepting who you are and what you can achieve by focusing on yourself. Who cares if someone can run faster than you? You’re not in their shoes, you are in yours. Focus on that. If you are in a situation that does not help you achieve what you want in your life, then remove yourself from it. No one will think any less of you for doing so, yet they may praise you for doing your own thing and reaching for your own stars.

When you begin your focus on just yourself, you will not believe where you can take yourself. Just compete against yourself.

TAKE A BREAK FROM TECHNOLOGY

The other day I left my laptop at work. Who does that? Well, apparently ME! I made it all the way home only to open my laptop case and discover that my laptop was not in it. I could have traveled back to get it, but why? It was Saturday. I didn’t have any training plans to make, I didn’t have anything that I absolutely needed to do on it, so I just left it there until the next day.

And it was NICE to not have.

I read a book. Since “Where the Crawdads Sing” is now a movie, I wanted to re-read the novel before seeing the movie in the theatre. It was nice to sit on my balcony and open a book without thinking about anything else. I love reading so it was nice to be able to open the book and to become lost within the pages.

There is entirely too much dependability upon technology. It’s everywhere. People would rather spend time on their phones viewing social media than to engage with those around them. They would rather show off their life on Facebook and Instagram. They have a minor freakout if their running app isn’t working.

Is this really healthy?

Take a break from it. It’s nice. I do it quite a bit, actually. Go somewhere and not post a photo of your whereabouts. Take in the sunset and its surroundings while leaving your phone behind or in your pocket. Take that run without showing off your pace/distance/time. Take that trip and only tell a few people where you are going. Take a run without worrying about your time or how far you went.

Soon you will realize that those things you have since relied on do not really matter and what matters is how you have spent your time which will only matter to you. As it should be.

SELF-CARE.

I made Sunday a “me” day, just as I used to do. What now seems like forever ago, I would wake up and enjoy my morning coffee in bed. There I would figure out my agenda and workouts for the week while filling out my planner. I would even plan my meals for the week while making my grocery list. I would then take one of the Sunday morning CycleBar classes before going to the grocery store and coming back home and going about my day.

This past Sunday, I did JUST that. I took a “me” day. I didn’t care what time I woke up- I woke up around 6:30am, incase you are wondering. I had my coffee on my balcony while figuring out my plans and workouts for the week. I made my grocery list. I decided that I needed to take a rest day so I did just that- no working out! I also went grocery shopping. I even spent part of my day reading since I am re-reading “Where the Crawdads Sing” so that I can be ready for the movie when it comes out. I worked on a client’s training plan for the week. Yes, that was work, but is it really work if you are doing something that you love? I don’t think so, at least. I even did my nails for the week since I’m girly and like to have pretty nails.

To me, these are a part of my self-care. I have other things that I do such as bubble baths, walks with Daisy, enjoying the sunshine, chasing the sunset, spending time with friends, avoiding drama/negativity, amongst other things. The point is, it doesn’t matter what we consider as our own self-care, but that we DO it and do it often enough that we are able to make sure that it remains a part of our life and routine.

Just because your life becomes hectic, it is still important to take time for yourself and to make yourself a priority. Your health is important. Why should you stress your day away while working a dead-end job just to pay the bills? Why would you surround yourself around those that only see you as an option and not a priority? Why should you allow your health to slide for the sake of others, or a job, or anything else that you are allowing to stand in your way?

It’s important to learn and to set boundaries. Do not be afraid to say no. Do not be afraid to take time for yourself. Don’t be afraid to get your workouts in. Do not be afraid to stop hanging out with those that are constantly putting you down or even comparing you to others. How are those things helping you when you are allowing yourself to be controlled? They’re not.

Try setting aside at least a few hours each week for yourself. Find your happiness and do what you want and set your own goals. Then do not let anyone get in your way of doing so. Find your “me” time and take control of your own life. You’ll be MUCH happier once you do just that.

WHY HAVE A PERSONAL TRAINER

I think the main question should be, why not have a personal trainer? Think of all of the monthly subscription/memberships you might have- Netflix, the tanning bed, “wine of the month” club, Hulu, Stitch Fix, Birchbox…it goes on. I’m not bashing any of these monthly “joys”, we all need our winddown time and various forms of luxuries, but what is keeping you from paying a monthly “subscription” for your health and well-being?

By hiring a personal trainer, you have gained an “accountability buddy”. They’re great with giving you the initial push that you might need to get started as well as the continual push to keep you going in the path of your goals. They actually want to see you succeed with your goals and dreams and will make sure you keep going in that direction. They can be the first person you text after a workout…or the first person that texts you when they haven’t heard from you in a day or so just to check in and to see how you are doing.

Your personal trainer will work with you so that you are able to overcome your fears of working out or to help gently push you out of your comfort zone with workouts, or just working out in general. They will make working out fun and something you look forward to as part of your day. They may even schedule a few workouts with you to make working out a social thing!

Your personal trainer will be your cheerleader as you hit your goals, or the person to remind you to not give up if something seems “too hard”. They will know just the right amount of push to keep you moving forward in a way that you will be able to transform on your own schedule without making things impossible.

With your personal trainer, you will get into a routine which will make working out a part of your life. You will begin looking forward to your workouts or to text them afterwards and let them know how you did. You’ll become happier and in a better mood because you did work out. Working out builds endorphins. You’ll soon be too busy focusing on becoming a better version of yourself that you won’t care what others are doing, and that’s a good thing! Your physical and mental well-being will make you a happier better version of yourself. So, what is stopping you from hiring a personal trainer?

PLANKS.

I used to DESPISE planks. To me, it was the LONGEST minute of my life each and every time I executed one. I would slowly watch the time move as I whined. BUT, I kept doing them. Now, I make it a point to try to plank nearly every day of the week. Why? Because I now find them enjoyable. It literally takes two minutes of your entire day to complete 2 one-minute planks. You spend more time than that on social media. I also know the benefits of doing planks and I thought I would share them with you to possibly encourage you to stay motivated about continuing them.

-Planks come in various positions. Beginners or those needing to modify for medical/health reasons, can plank with their knees on the floor. You can even have your knees off of the ground and your forearms on the ground, or just be completely off of the ground aside from your hands and feet. There really is no “wrong” position for the plank, just make sure that your form is correct and your body is in a straight line.

-It works more than just your core. Most of your body is engaged for the entire time you are planking. It also works your arms, your legs, and even your booty. If you want to call it a “one stop shop workout”, then do so.

-Your posture is improved. Since you are having to be in a completely straight line, your posture when you are standing and even sitting will improve. You won’t slouch as much and your back won’t be hurting as much because you are aligning your vertebrae as they should be.

-It improves your mental focus. During the entire duration of your plank, you are having to focus on completing it with the correct form.

-You are in a challenge with yourself and no one else. Once you are comfortable doing the plank, continue adding on seconds to challenge yourself to see how long your body and mind are able to hold it. You’d be surprised at how long you are able to go.

-They can be done ANYWHERE at ANYTIME! If you are waiting for a load in the dryer to finish drying, why not do a plank? Or when you are waiting for dinner to be done? Or before you take a shower? Or before you go to bed at night?

See?!?! Planking really isn’t an awful ordeal once you think about the benefits you are getting from it. Now, go ahead, and do your plank!

TIPS ON DRINKING WATER

Do you know how much water is recommended to drink each day? You are supposed to take your weight, divide by 2 and drink that many ounces. For example, someone weighing 200lbs should consume 100oz of water per day. Not drinking enough water is something I hear about often with the main reason being that it is HARD to want to drink it. I have decided to share a few tips on ways to encourage more water consumption. With summer and warmer temperatures around, I figured now would be the best time to share a few tricks.

-First and foremost, get a re-useable water bottle that you LOVE! You can find them anywhere in all price ranges. It’s amazing how much more exciting it is to use something new/that you love. You can get one with your favorite sports team, or your favorite destination, or the ones that have the levels of water consumed, or you can even personalize it with stickers and/or your name. It doesn’t matter as long as it makes you happy when you are using it. Plus, if you purchase a re-useable one, you are cutting down on waste from using a plastic water bottle. Also, you can get one that is stainless steel/aluminum which will stay colder, longer. Re-useable ones are always perfect for flying. You are allowed to take your empty water bottle through TSA and they will allow you to keep it. Once you pass through, you can fill your water bottle up at one of the fountains in the airport which will not only save on waste, but you will also be saving money by not buying a bottled water at the airport.

-Carry your water with you EVERYWHERE you go! For me, this began in college. I would keep a water bottle in my backpack as I walked around campus going from building to building for my classes. You can get a water bottle with a non-leaking screw top lid and throw it anywhere such as your backpack or your purse for easy transportation. It’s easier to drink water if you have it on you all the time.

-Always ask for water when you are at a restaurant even if you order another drink. Even if you only drink 1/3 of it, that is still better than not having any water during your meal.

-Keep water by your bed at night. Before going to bed, fill a glass with water and set it on your nightstand. That way, if you wake up thirsty in the middle of the night, you have water right there without having to getting up- or not and falling back to sleep thirsty.

-Try adding things such as fruit and mint to your water. You can even prepare the pitcher and keep it in the fridge allowing the water to really absorb the added flavors. Add a few lemon or cucumber slices and mint leaves for a light, refreshing taste, or even add sliced strawberries to have a sweeter taste, or even oranges.

-Utilize a water utility service. You may not like the taste of the water straight from your faucet. You can subscribe to a home delivery of water as often as you need scheduled. Just having that in your house may help to increase your water intake and you will see the dispenser quite often as you’ll have to walk by it several times a day.

Hopefully this will give you a few ideas on how to consume your daily amount of water, if not more!

KEEPING HEALTHY “ON THE GO”

It’s pretty easy to maintain your eating and workout habits at home. However, things can easily be “altered” when you are out of town. This could be due to different restaurants, a different schedule, to a different time zone which can make things difficult to adapt to in a healthy manner.

Vacation is a time where it’s easy to “splurge” on foods renowned in the area, or possibly even having a few extra drinks depending upon the setting. Destination races may have your group wanting to explore anything and everything the host city has to offer, especially the night before the race. Horse shows lead to long days grabbing fast food as you’re heading back to the hotel. Your stomach can easily feel out of whack with just one “new” food choice. Workouts can easily go MIA. Your hotel doesn’t have a gym or the type of equipment you are used to using, the weather may be awful for a run, the long hours at the show grounds may cause you to be entirely too exhausted to want to even think about doing one sit up. Just because you are given these obstacles, doesn’t mean that you have to let them stand in your way.

You CAN still eat more so on the healthy side and you CAN still fit in workouts. For example, when you reach your destination, go to the store as soon as you are able to. Get the things you normally have at home such as fruits and vegetables and grab things that you can keep with you such as protein bars and water. That way, knowing you have these items will make it easier to resist the McD’s drive-thru late at night. Plan ahead, if you are able to, on your meals. If your barn mates prefer a certain restaurant while in town for a particular show, enjoy the meal and time together while continuing to keep your other meals as close to what you normally do at home. If the hotel you are staying at doesn’t have a gym, there are workouts you can do in your hotel room. It might not be the 45 min workout you are used to that day when you are home, but it may be 25 minutes of your day where you are getting a workout in.

Don’t let one trip out of town cause havoc to everything you have already been working so hard on to achieve. It is obtainable to be able to eat healthy and to get your workouts in while traveling, you just have to remind yourself of how easy it can actually be.

ADAPTING

Adapting can be so hard. You are used to doing things your way and may even brush off those that try to offer suggestions or ideas because you are dead set on doing things the way you want to do them. Are you able to advance as an individual or does it keep you standstill?

Just because we think we are an expert or professional at something, it doesn’t mean that we actually know it all. Even the elite professional athletes have coaches and trainers to perfect their skill. There are conferences for those in sales and other professional ventures. If you want to be your best, shouldn’t you at least listen to what others have to say? It may or may not work for you, but what is stopping you from trying? The answer is that you are.

One of the best personal examples that I can give is with being an equestrian. No two horses will ever ride the same. Some may be similar, but they will still always have their differences from one another. A horse will let you know in an instant if something is correct or not. It could be the incorrect cue or the incorrect rein pressure. If you do not adapt to their needs so they know what is being asked then the result will be a frustrating fight. More often than not, you will be the one losing the battle. A rider must be well balanced so they will be able to ride any horse they are handed to become the best team they can be to achieve their goals.

This can also be applied to every day life and your career. If someone tosses and idea or suggestion your way, it is best to at least listen and understand even if it is something you do not wish to do. You could try it out and even think about how it would work in your scenario of what you want. If it doesn’t, it doesn’t. At least you considered and tried. The same should go for training. If your trainer gives a workout that you just do not think you will enjoy, at least try it. You may realize that you do enjoy it and it may become one of your favorite workouts to do. If not, let them know why you didn’t like it or part of it. Chances are, they know of other workouts to target the areas that you would enjoy doing. That way, you both can work together to figure out what you do like as you work towards hitting your goals.

Why an online personal trainer?

Why NOT an online personal trainer?

If you are struggling with your busy life and wanting to get into shape or achieve a goal. Or, if the thought of going to the gym intimidates you. Or, if you are unable to commit to a set time with a personal trainer. These are all valid reasons as to why an online personal trainer would be the best option for you. I have elaborated a few reasons on how beneficial having an online personal trainer could be the best fit for you.

-Personalized workouts “assigned” in advance. You are given your personalized workouts for the week/month. They may be assigned to set days, but you can easily maneuver them around to fit your schedule. Your trainer has Monday for cardio and Tuesday for strength, for example. Maybe your body is too weak to run the few miles on Monday, but you are able to do Tuesday’s workout that includes working on your arms and core. You can easily adapt your training to how your body feels by switching the days.

-You are able to work out at ANY time! When you meet with a personal trainer in person, you are have a set time to meet. You have committed not only your time, but their time and your money. But what if something comes up and you are unable to meet? Chances are, you are still charged for that session unless you are able to reschedule to another part of the day, or even the next day based upon your schedules. If you have an online personal trainer, you have the entire day to fit your workout in during your own time. If something comes up and you have to postpone your workout to later in the day, you can do so without missing out or having conflicting times with your trainer.

-They are always a text or phone call away. If you have questions about your workouts, or if you want to just “check in” to let your trainer know you completed it for the day, you are able to do so. You are able to connect and build a relationship with each other. You might not have the number of the trainer if you meet them at a gym. They may also just treat you as “easy money” vs taking the time to get to know you and your needs.

-You know where your money is going. If you go through the gym for one of their personal trainers, the trainer will only get a cut of each session. You are essentially paying the gym twice- once with your monthly membership and then again with your training sessions. With an online personal trainer you will know that everything you put towards your training will go to the person creating your unique workouts.

-It may seem like a lot of money upfront/each month, but it’s usually more cost efficient. If you take the monthly fee and divide it per workout, chances are it will be less than going out to dinner as well as less than if you went through a gym for a personal trainer.

-Workouts are able to be more specialized. You have an upcoming race you want to be mentally and physically prepared for. Show season is approaching and you want to be in shape while showing your horse while being able to fit in your riding attire. You may want to focus on your overall health and wellbeing without feeling intimidated at the gym.

-Your workouts travel with you! If you are going on vacation, or traveling for business, your workouts can be done anywhere. You can’t pack your personal trainer in your suitcase! Then, if you are out of town and have a question or need to adapt your workouts based upon where you are, you are able to do so with a simple exchange of texts between the two of you.

I hope this helps with any questions or hesitation you may have about hiring an online personal trainer. Working out is supposed to be fun, and the only way to make it extra fun is how to include it in your life without it feeling like a burden.

Routines

When there is a goal to be accomplished, one should come up with some sort of routine. However, life does happen and sometimes the routine needs to be altered a bit. Just because something comes up that is during your normally scheduled workout time, you can still workout, you just have to alter your plans to include both.

For example, I used to enjoy my weekly long run on Saturday followed by Cyclebar on Sunday mornings. My Sunday mornings before class would be spent sipping my coffee while planning out my week as far as workouts, any appointments and if I had plans with anyone on any given day. But now, I work Saturday mornings at Cyclebar, so wouldn’t it make more sense to take the class before my shift? I could get up early enough to run, shower and get to work, but I altered my typical routine with class on Saturday mornings and getting my long run in on Sundays. Now I am able to get both of my weekend workouts in!

I have my workout goals for the week of what I’d like to accomplish each day. They are thoughout the week on certain days based upon what else I have going on as well as what other workouts I need to get in. For example, if a friend wants to grab dinner on Wednesday night, I will make sure that my workout is done earlier in the day. If I am to go out of town for a few days, I ensure I get my workouts that can only be done here completed before I head out of town and complete my other workouts while I’m gone. If a friend would like to go for a walk or run together one day, I adjust my workout regime so that I can do that with them.

In order to become the best you can be, you have to be willing to adapt your workouts to your life. If you become too strict/focused on a set routine, you can become bored with it and your body could even become “stuck” to the point you are unable to achieve your goals. You may even miss out on life’s events. It’s one thing to cut out early from an event so that you can run the next morning, but it’s another thing to just blow off the event because of the next morning’s run.

Once you are willing to incorporate your workouts into your routine, the sky is your limit.

Everyone is different, and that is ok

We all have different goals. Different dreams. Different body shapes and sizes. Not everyone is a size 2 equitation rider or a sub 3-hour marathon runner. And that is ok if you are or aren’t. What isn’t ok is comparing ourselves to those that are not the same as we are. What needs to be ok is that we become the best version of ourselves. Our focus point needs to be ourselves.

We all have to begin somewhere. When we are amongst each other we are surrounded by those of different seasons and paths in each one’s life. Sometimes we have a set back where we have to take the time to reset and begin again. During one season, we may be passionate about something, but passionate about something else the next. We will also meet new people that share the same passion as may even have the same common goal. We need to learn to adapt and be ok with the new changes and challeges in life as we strive to become the best we can be.

When working on our fitness and goals, we need to figure out what works for us, individually. Your weekly long run may be 2 miles but your best friend’s 12 miles. Your equestrian goal may be to have the best equitation for possible but your best friend may just want to feel confident in the saddle and be able to fit into their suit. You may want to look toned and femine but your best friend is aiming to compete in competitions. And those are all ok. The bottom line is, your goals and workouts should be geared towards you individually and not as an entirity. We are not cookie cutters or built from the same mold so our workouts shouldn’t be either. We just need to be there for each other an to push each other to be the best versions of ourselves.

SWITCHING CAREERS

Have you ever had a chance to sit back and really think about where you are in life and what is stopping you from getting where you want to be in life? I spent nearly 11 years working the “cube life” at a job that paid the bills- that’s it. No spark. No joy. No wanting to advance.

The boredom allowed me to think outside of the cube with the need to search for other opportunities. I would apply for other jobs and even turned offers for one reason or another. It wasn’t until about a year ago that I realized that I wanted to get into personal training.

I’ve always been pretty active throughout my life. I grew up riding horses and competed on the equestrian team in college. I took up the hobby of running and have run all distances from 3Ks to full marathons. I enjoy being outside and going to the gym. It dawned ono me, that if I can wake up early for a workout, but I despise getting up for the cube life, then maybe I need a career where I can work out and encourage others to do the same.

Everything I do in a workout benefits my life in more than one way. For example, I work on my core a few times a week which is essential for riding AND running. I attend CycleBar which also helps with core and cardio for each. It’s amazing how we can do one workout and have it benefit so many muscles in our body that are needed for everything we do.

It’s knowing that I LOVED working out and being the best version of myself, that I realized I wanted to help others become the best version of themself that I decided to become a personal trainer and I haven’t had any regrets.