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Why You Should Go to the Gym Today

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Last night, I wanted something really quick for dinner.  I was tired and hungry, and those two things are NEVER a good combination.

Luckily, I had some veggie burgers in the fridge that only took about 8 minutes to cook.  These burgers were a new brand to me, Franklin Farms, and I truly loved them!

 

The ingredient list wasn’t too lengthy and the first ingredient on the list was “vegetables!”  Each burger has 100 calories, 12 grams of protein, and tasty flavor.  These little burgers are going to be hopping into my grocery cart more often!

This Morning

This morning, I woke up on the tired side of the bed.  I’ll admit it and say that I simply wanted to curl up back into my blankets and close my eyes rather than heading to the gym…but I didn’t.  Of course there are days when a little mid week break is needed, but there are also times when you need to simply push yourself just a bit and say “come on, think about how you will feel after you go to the gym…”

A little self-motivation never hurt anyone 😉

If you are lacking that little motivation to head to the gym this Friday, here are some self-motivating tips that I use when the bed sheets are calling my name:

  • I like to think about how I will feel after the workout.  That energy boost and that feeling of strength and accomplishment is priceless!
  • Put it into your schedule so that if you are a “list” person (which I completely am!) then you can physically cross that thing off the list.
  • If I am not feeling like creating my own workout or really thinking about it, then I will go to a group fitness class so that someone else can plan my workout for me.
  • The end goal is always important for me.  Am I working to build muscle?  Am I training for a race?  I like to keep whatever that end goal is in my head and think about how completing the workout will allow me to go one step closer to that goal.
  • To get that endorphin high!  Enough said 🙂
  • Remember how this exercise, whatever form, is benefitting your health in the long term.

How do you motivate yourself to get to the gym in the morning?

A Forgetful Morning

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Warning…this post talks a little bit about under garments.  Not in an inappropriate way, but if you have any sensitivities to the subject, you may want to skip to the bottom 😉

Yesterday started out just like any morning.  I was up early, ate half of my baked oatmeal and was out the door before the sun had come out.

As I was driving to teach my 6am spin class, I suddenly realized that I did not have a blow dryer!  Most of the gyms that I go to have blow dryers probably just in case someone forgets one, but I had never seen a blow dryer at the gym I was going to teach at yesterday.

I called my mom and she instructed me to simply wear my hair in a low messy bun.  I had a plan, it was ok.

I kept driving along, when suddenly I realized that I had forgotten something else….a bra!!!

How did I forget that??? Again, I called my mom.  This time, her solution was to wear my sports bra…only one thing was wrong with that solution.  I wasn’t wearing a sports bra because my shirt had one built in.  What was I going to do?

Solution to both problems…The gym ended up having a blow dryer.  Thank goodness!

I then put my sweaty tank top under my dress, headed to Target, and made an emergency stop in the underwear department.

Thank goodness I was close to a store!

What a way to start the morning, let me tell ya…

Workout

This is the week of my super summer giveaway in my group fitness classes.  When I started teaching the three classes I am currently teaching a month ago, I wanted to throw some fun into the mix by hosting a giveaway.  I created little jars, and each time someone came to my class, their name was entered into the jar.  I then draw a name from the jar to win the summer fitness goody pack (I’ll show you tomorrow…I don’t want to spoil it for anyone in my Thursday class!)

The man who ended up winning the giveaway yesterday, actually had a treat for me too!

He provided me with some information on interval training while cycling so that I can incorporate that knowledge into my spinning classes.  I can’t wait to read it!


Free Webinar!

All you spinning and indoor cycling enthusiasts, today there is a free webinar from Stages Indoor Cycling on effective coaching.

The class is called the seven layer cake, and will focus on effective communication to your class.

source

I am very excited to attend and learn.  When it comes to my teaching, I am always taking notes from other people, reading various articles, and open to new ideas so I can’t wait to see what I take away from this opportunity.

Have a great hump day!! Try not to forget anything…

Of Possible Interest

A New Showering Experience and Graduation Season

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Boy, have I had a busy Friday!  I woke up super early again and started my day with a smoothie made up of a little bit of Greek yogurt, strawberries, spinach, Plant Fusion protein powder, almond milk, ice, and a touch of peanut butter.  I opted for a smoothie because it seems like forever since I have had one, and I was heading to a Body Combat class at 6am and knew that I needed to eat something before hand and didn’t want it to be too heavy sitting in my stomach.  I also knew that I was teaching a spinning class about an hour after Combat, so I needed something that would hold my over.

I’m not gonna lie…my tummy felt a little full during Body Combat.  Don’t get me wrong, I was still able to perform well, I would have just preferred a lighter feeling in the tummy region.  All in all it was still a great class.

 I woke up early so that I could put the finishing touches on some crafting I had been up to.  Today, two of my good friends had their hooding ceremony for their health professional programs.  Maelyn, is now (I guess officially tomorrow after graduation) a Physician’s Assistant (hence the PA) and will be moving to Houston, TX next month!

 And Caitlin, who lives just below Brian and I, will be a pharmacist as of tomorrow (hence the Rx sign).

 I am so proud of them, and although it has been a long journey, I can’t believe how quickly it has gone.  They are both super smart and are going to rock their brand new careers!

 After teaching my spinning class, I did something that I have never done before.

I showered at the gym.  

And it wasn’t too bad!  I was able to get completely ready in 30 minutes…I don’t know about you, but for me 30 minutes is pretty darn quick.

I then drove to Butler for the hooding ceremony and snacked on an apple that I had stashed in my bag.  Thank goodness I packed that because as the ceremony went on, my hunger continued to grow.

 It is such a perfect day outside for celebrating these ladies’ huge accomplishments!

Maelyn and Me

Caitlin and Me

After the ceremony, I came home and quickly made myself lunch.  A nice large salad topped with salsa, plenty of veggies, cottage cheese, and an unpictured side of celery and peanut butter. Delish!

Now, I am off to tackle some things on the to-do list so Brian and I can have fun tonight!

Questions of the Day:

  • Have you ever showered at the gym?  Was your experience pleasant? Any funny stories?
  • What is your record “get ready” time (ladies only for this one!)

I Need A Gym Membership

I woke up super duper early this morning for no real reason.  I was hungry and had a while before the sun came up when I could run outside, so I ate an early breakfast of buckwheat.

The bowl included:

  • Buckwheat
  • 1 Tbsp raisins
  • 1/2 banana
  • 1/4 cup Wheaties Fuel for some crunch
Workout
Once the sun came out, I headed out for a short, light jog making sure to take it easy on my knee.  I then came back in and did
  • 10 push ups
  • 20 alternating lunges
  • 15 squats
  • 10 push ups
  • 20 alternating lunges
  • 15 tricep dips
  • 10 pushups
  • 60 second plank
  • 35 crunches
  • 30 second plank
  • 30 clam crunches
  • 60 second plank
Doing my little workout at home was great, but it sure made me realize how much I actually miss going to the gym each morning.

Since I stopped teaching weekly at Butler University’s gym this past August I have not had a gym membership.  Even though I haven’t taught regularly or been able to attend a gym daily I have not let that be an excuse to allow slack in my workouts.

 

Here are my tips on how to survive (if you are addicted to the gym like me) and challenge your body without a gym membership, and only owning minimal equipment.

Take advantage of free trials

Check out gyms that are local to you.  Many have programs such as 14-day free trials and drop-in class fees.  Also check out some free trials of online workout sources such as PilatesAnytime.com which offers pilates videos at all levels for a 14-day free trial and then a monthly fee after that.

Participate in Community Classes

Lululemon offers free pilates and yoga classes on Saturday mornings before the store opens.  Simply by typing your city’s name and free classes or community classes will pull up more information than you think!  In my hometown (Fort Wayne) yoga classes are put on in the library for free every week.  You never know what you will find.

Look for At-Home Workouts

There are so many great resources that provide at-home workouts that you can do with little or no equipment.  Here are some of the sites that I use as resources:

  • ToneItUp.com
  • Youtube.com
  • Self.com (and the magazine)
  • Fitness.com
  • Shape.com
  • Fitsugar.com
  • Sparkpeople.com
Take Advantage of the Great Outdoors
Weather permitting, there are so many great activities to participate in outdoors that don’t cost a thing!  If you are unsure of where to run, Google is another great resource for finding great running trails throughout your city.  Mapmyrun.com is also helpful if you are aiming for distance or want to plan your route ahead of time.  Things to do outdoors:
Workout Videos
Workout videos are a staple for at-home workouts.  You can literally pop a new one in everyday so that you are never bored!
Where to find affordable workout videos:
  • Borrow/swap with a friend
  • Rent from a local library
  • Purchase them at the store….they are cheaper than a gym membership!
Partner Up!
I have had a great time experiencing new gyms as a guest of a friend who already has a membership.  Not only will you get in a free workout, but you will get to spend quality time with a great pal!
Create your own workout
Because I teach group fitness, I have created several workouts that you can view on my workout page.  By simply doing a little research, finding moves that challenge you, and getting a little creative you can piece together a workout that will keep you coming back for more!
Do you prefer to workout at the gym or at home???