Did you know that there are three amazing benefits of fitness challenges?
Lately, I’ve been obsessed with fitness challenges. I introduced the 28 for 28 Challenge last month. Before that, I did a Firm It Up Challenge, although I didn’t mention it here. Sunday, I mentioned the March 2023 Flexibility Challenge that starts today!
About a week ago, I did a quick Google search because I wasn’t sure what I wanted my March challenge to be. I was surprised to see that there were a ton of fitness challenges out there. Although I didn’t opt for one of the challenges I saw, I couldn’t help but wonder why in the world there were so many fitness challenges.
Then it hit me: no one wants to do anything alone. I mean that’s precisely why I invited people to join my flexibility challenge.
When I thought about it a bit more, I realized there are three amazing benefits of fitness challenges .
Benefit #1: Community
We were built for community. Even the most introverted person needs to be around people every now and again. The same is true in the fitness world. People go to the gym, join teams and attend fitness class because they’re not alone.
It’s the same reason why people join fitness challenges: they want to do great thing and meet their fitness goals, but they want some help along the way. Even if they don’t meet in real life, people who participate in the same fitness challenges have a special camaraderie and build a sense of community. They can relate to one other.
Benefit #2: Accountability
Because there’s a built in community within fitness challenges, people will notice if you go silent or stop showing up. They may tease you or give you a hard time, but it’s all in good fun. As the saying goes, “misery loves company,”, so they want you to suffer with them.
The fact that you’re participating in a fitness challenge may actually encourage you to keep pushing and not miss a day because it feels like they’re watching. And you don’t want to let the team down.
Benefit #3: Contagious Success
When it comes to fitness challenges that have a strong sense of community and accountability, there is a great deal of posting and sharing personal success. When you see the success of those around you, it makes you strive for success.
Sometimes you want to catch up with them. Other times you want to surpass them. In all cases, seeing the success of other is something that spurs you on to be better.
Go All In
In order for you to get the most out of fitness challenges, you HAVE to go all in! Post your successes and your failures. Comment of other people’s post. Encourage those who started the journey but have been missing in action.
Whether you find the perfect fitness challenge online, create your own challenge or join me for my March 2023 Flexibility Challenge, do it full scale.
If you do want to join my Flexibility Challenge, please use the social media links below to register. Please note: since it’s alive stream class, the link will be different every day. However, you will get to participate for free all month if you use the student code…which won’t change.
Hopping on the Scale! Don’t forget to hop on the scale and see where you are this week. Remember: if you were able to maintain and not gain, that’s success!
Nearly a month ago, I introduced the 28 for 28 Challenge. I announced that my goal was to swim for 28 minutes every day in February. After my first week, I had to stop. I got really sick, and I learned that there are three reasons you should listen to your body.
The last thing I wanted to do was stop swimming. For seven days in a row, I’d woken up at 3:15 am in order to get to the Y, by 4:30 for my swim. I was developing a habit and feeling really proud of myself.
But something happened on Day 8. I could not get out of bed. It’s not like I just popped out of bed on the previous seven days, but I didn’t have it in me. So I slept in, and made plans to swim later that day. Unfortunately, as the day progressed, I felt worse and worse.
I was a sniffling, sneezing, runny nose mess, so there was no way I would be able to swim. In fact, I couldn’t swim for the next five days.
Motivated young woman pulling a red banner with success word overcoming a failure
Feeling Like a Failure
Needless to say, I felt like a failure. I was really disappointed that I couldn’t push through. I should have been able to make it.
Then it occurred to me that what I considered a failure was actually a major success. Why? Because I listened to my body.
That got me thinking about why that’s so important, and I came up with three reasons you should listen to your body.
Reason #1: Prevent Injury
When I was in college, my dad injured the same shoulder several times. One injury was the result of his job as a letter carrier. I’m not sure if that one could have been prevented. However, the other one was completely preventable.
My dad was known for being a sprinter. There were a few teenaged boys who challenged him to a race. He was in his late forties or early fifties at the time. In his own words, he knew that he had “no business racing a group of kids”. However, he chose to ignore what his body was telling him. As a result, he fell and injured his shoulder.
There are definitely times when it’s okay to push through. Sometimes we definitely need to challenge our fitness levels. However, if you’re thinking that you should hold back or avoid doing something: that just might be your body’s way of helping you prevent an injury.
Reason #2: Promote Healing
Did you know that too much activity simply isn’t good for you? If you were to do a simple google search, it wouldn’t take long for you to find thousands of articles illustrating that point.
Sometimes when you’re not feeling your workout, especially if you’re recovering from injury or getting over an illness, it could be your body’s way of letting you know that you need to take a little time to heal. It would re ally be a great idea to listen.
Reason #2: Preserve Rest
Sometimes I over do it. I’m committed to getting my own forty-five minutes of fitness, even on days when I teach multiple classes. I also work on new content for my classes each week, which requires more exercise.
Maybe that’s not something you can relate to, but I’m sure you might over do things, too. Maybe you go through seasons where you stay up too late, but you still wake up really early the next day. Or there’s so much going on that you get caught in the cycle of eating too much junk food or not eating at all.
During those time when we overdo it, we may still be committed to fitness. So we opt to workout, when we’re really too tired to do so.
It’s possible that our exhaustion is a signal from our body’s that we should take the time to get the rest that we need.
Being Good Listeners
Listening to your body isn’t always easy. Especially when you’re being prompted sit down and not do anything. The alternative is much worse. Pushing though when you need to stop, returning to activity before you’ve fully recovered or not getting adequate rest are all detrimental to our health. Ignoring our body’s messages about slowing down could result in permanent injury. No one wants that.
We have to learn how to listen…even if it means we won’t be able to meet an original goal. We’ll just have to revise the goal.
As for my 28 for 28 Challenge, I’m still in it. I had to double up a few days last week, but I’m all caught up now. I won’t swim 28 minutes every day, but it will average out. Hopefully, I won’t miss anymore days this month. But if my body lets me know I need to rest again, you better believe, I’m going to listen.
What about you?
Hopping on the Scale! Don’t forget to hop on the scale and see where you are this week. Remember: if you were able to maintain and not gain, that’s success!
How One Healthy Decision Creates Three Amazing Outcomes
If you haven’t been here long, you may not know that I believe that life is all about choices. The decisions we make are a direct result of those choices. And our lives are a reflection of those choices. I recently discovered how one healthy decision creates three amazing outcomes.
I’ll explain what I mean when I say “healthy decision” because those words could mean different things to different people. I’m pretty sure that all of us know what it means to make a decision However, it’s the word “healthy” that may be a bit confusing or ambiguous.
In short, when I use the word “healthy”, I’m referring to anything that has to do with your personal health. It could be financial health, mental health, physical health or nutritional health.
So when I say “healthy decision”, I mean an intentional choice to do something that will positively impact your health. However, it could also be an intentional choice to stop doing something that negatively impacts your health.
The Background
In October of 2022, I made a decision to drink more water. At the time, I had a half gallon jug that I carried pretty much everywhere. Unfortunately, at the end of the day, I hadn’t consumed much water. I felt like such a hypocrite. I was ALWAYS talking about drinking more water. But I wasn’t doing what I told others to do.
I won’t get too deep into the steps I took, but I figured it out. I can’t say that I drink half a gallon of water every day, but I do drink way more water than I did last fall.
That one healthy decision – to drink more water – has created three outcomes that I didn’t expect. First, I’ll tell you what I looked like for me. Then I’ll explain how it could look for you.
Fitness background with bottle of water, apple, dumbbells, nuts, and tape measure on pink table
More Movement
Initially, the idea of drinking half a gallon of water each day was intimidating, but now it’s extremely attainable. Since I met that goal, I looked for more ways to challenge myself. I decided on a movement goal: 45 minutes of personal exercise each day.
I’m a fitness instructor who teaches six to eight classes, but when I’m teaching I’m not exercising. That’s not my time.
Finding time to get my personal workout done is impossible. I have to MAKE the time, to wake up early or move things around in my schedule to get it done. There are times when it doesn’t happen, but most of the time, it does.
More Rest
When I decided to get more exercise, I realized that would only happen if I woke up earlier eat day. That meant I would have to go to bed a little earlier, so I could wake and exercise at the beginning of the day.
Sleeping in means I won’t have time to work out early. If I don’t make time in the morning, I can almost guarantee that it won’t happen for me later in the day.
Because I know what time I need to get up in order to get to the gym in time for my swim or get out the door for my run, I know that I have to be in bed by a certain time in order for me to get the amount of sleep that I need. So I’m actually getting more rest than I did this time a year ago, even a few months ago.
Better Food Choices
Since I’m exercising more, I’m actually a lot hungrier than I have been, and that makes sense. I’m burning more calories, so my body needs more fuel to sustain itself. I find that I’m gravitating toward foods that are rich in fiber, anti-inflammatory and full of nutrients.
I want foods that are going to stick with me not bring my energy levels up way high before sending them crashing down. I’m not saying that I never eat junk food, but I’m more interested in the good stuff nowadays.
Will It Work For You?
If you had sat me down a few back in November and told me that I come mid-February, I’d be experiencing a snowball effect healthy outcomes based on my decision to drink more water, I wouldn’t have believed you. I think it will work for you to.
Please don’t misunderstand me. I’m not saying that if you decide to drink more water, you will have the exact same three positive outcomes that I have.
I am saying that positive healthy choices propel you forward and provide stepping stones that snowball into other things.
For example, suppose your healthy decision is to spend one less hour scrolling through social media each night. Maybe you use the extra time to pick up a hobby that you put down . That could lead to a clearer mind and better self-awareness.
The outcomes aren’t the focus; it’s the healthy decision that starts the ball rolling.
So figure it out. What’s that one healthy decision you’ve been putting off? Take care of that. Focus on that decision and only that decision. Before long, you’ll find yourself surrounded by more positive outcomes than you can count.
As always, I’m here to help if you need me.
Hopping on the Scale! Don’t forget to hop on the scale and see where you are this week. Remember: if you were able to maintain and not gain, that’s success!
I was always that if you eat after 8:00 pm, you’ll gain weight. Your body simply won’t have time to burn off the calories before you go to sleep.
As a result, I went to bed without eating quite often. However, I’d wake up between 11 pm and 2 pm, ravenously hungry. Then head to the kitchen to get something to eat, not caring where the calories went. I should note that eating after 8:00 pm didn’t cause me to gain weight.
Who Placed Deadlines on Daily Meals?
I’m not sure who came up with the magical time of 8:00 pm for evening meals to cease. I’m guessing it was a dietician or doctor who conducted a study. I would bet that the findings were for a specific group of people. It probably also had something to do with when people went to bed.
Someone probably took those results and applied them to the general population. Because the statement was backed by science, people assumed it had to be true for all people. But I would counter that.
As I’ve mentioned before, every exercise isn’t for everybody. In like manner, every bit of nutrition advice isn’t for every one either.
Why Am I So Hungry At Night?
Before we go any further, let’s discuss a few reasons that you may be hungry when you’re winding down for the day. There are two many reasons.
You’re actually thirsty.
I think I’ve mentioned this before, but the body doesn’t have a clear signal to let you know that you’re thirsty. Sometimes your stomach growls when you’re in need of liquids, but you think you’re hungry.
If it’s later in the evening and you feel hungry, drink 12 to 16 ounces of water and then wait 20 minutes. If the hunger returns, follow the guidelines listed later in this post. If if doesn’t, head to bed. You were just thirsty.
You’re under your calorie count for the day.
If you count your calories, then you know precisely how much you can eat at any point in the day. However, if you’re not a calorie counter, you may be surprised that you’re hungry at an odd time.
If you’re significantly under your calorie consumption for the day, your body will let you know. But you shouldn’t just eat anything.
Balance is the Key
I think everyone knows that they key to a healthy lifestyle is balance. Whether we’re discussing your work/life balance, a balanced diet or making time for both friends and family. Too much of one thing – good or bad – simply isn’t healthy.
If you’re wondering, “Can I eat after 8:00 pm?” The answer is, “Yes.”
If your next question is, “Won’t that make me gain weight?” The answer is, “It depends?”
What you choose to eat after 8:00 pm is just as important as what you chose to eat at 1:30 pm.
When choosing something to eat later at night, consider the foods that you’ve eaten through out the day. You may also opt for something healthy, like fruits or nuts.
Choosing What to Eat After 8:00 pm
If you’ve determined that you need to eat something after 8:00 pm, choose wisely.
If you have left over chicken fried rice or lobster ravioli, those might be a little too heavy if you’re going straight to bed. However, if that’s what you have a taste for, perhaps you could take a couple of bites and drink 8 ounces of water.
The best options for eating later at night are fresh fruits and vegetables along with some thing light.
Gaining weight if you eat after 8:00 pm doesn’t have to happen. If you make healthy eating choices for those late night cravings, you’ll be just fine!
Hopping on the Scale! Don’t forget to hop on the scale and see where you are this week. Remember: if you were able to maintain and not gain, that’s success!
I sense the quizzical looks and imagining that you’re trying to figure out what that means. You have way too many things to accomplish to be trying to change one thing at a time. You’re a masterful multi-tasker like me, right?
Just hang tight! I promise that you will see how important it is to change one thing at a time very soon.
Road-Trip Reading
I read a ton…like a lot. Admittedly, my day job as a librarian at an elementary school is one of the reasons I’m such an avid reader. However, I fell in love with the written word LONG before I became a library media specialist.
Because I always have an incredibly long list of books to read, there are times when I opt for an audiobook rather than books with pages.
Just so we’re clear: listening to an audiobook still counts as reading a physical book. I haven’t quite figure out how it’s possible, but whenever I finish a book – whether digital or physical – I have the same smack your lips, {{deep-sigh}}, -that was SO good feeling.
In December of 2022, I finished my road-trip book. I’m not sure why I only read (or listened to) it when I drove out of town, but I did. The book was Girl, Stop Apologizing, by Rachel Hollis.
Embracing and Achieving Your Goals
I’d been reading that book for over a year, but I’d honestly forgotten about it. It’s not that I didn’t take and road trips during that time. It simply slipped my mind. Until this Christmas. i didn’t realize it at the time, but that book was the perfect way for me to end the year.
For a ton of people, including me, the month of December is rather reflective. We celebrate about our successes. We consider missed opportunities. We contemplate our next big steps. We beat ourselves up about our failures. And we start planning our next moves. We make goals or resolutions for the new year and promise ourselves that things will be much better.
That’s what I did the whole time I read/listened to that book. I was actually a bit overwhelmed by everything I wanted to do…until Rachel said three words, “Change one thing.” In short, you can’t do everything at once, so change one thing now. Let that be your focus. When you’ve mastered that thing or you’re ready for more, just add the next thing.
Change One Thing
Those three words breathed life into me, and they made me think about you.
Nearly every day, I talk to someone who isn’t happy with their life the way it is. I’m not saying that everyone is down in the dumps, but I don’t know very many people are 100% okay with thing they way that they are right.
We’re already half way through the first month of the new year, and I would bet all the money in my bank account right now that someone reading this has spoken to someone who vowed to do at least one of the following in 2023:
Lose weight
Exercise more
Eat healthier
Improve relationships
Get more rest
Read more
Binge less shows
Drink more water
Can You Relate?
Did you see yourself on that list? If so, you’re not alone.
I know what it’s like to have so many goals and plans that you have no clue how to pull off.
That’s why I’m here. And I’ll tell you what Rachel told me, “Change one thing.”
What’s Your Thing?
So what are you going to change this month? It doesn’t have to be huge, but it should help you move closer to meeting your goal or resolution.
Did you resolve to get more rest? Then get to bed five minutes earlier each night for the next month.
Do you want to drink more water? Place a glass or bottle of water close to your alarm, so you drink 16 ounces as soon as you wake up in the morning.
Are you trying to fit more exercise into your day? You could split your lunch break in half: eat for the first half and walk either indoor or outdoors for the second half.
I can’t prove it, but I think that if you change one thing at a time, it will give you the push you need to have the best year possible.
Hopping on the Scale! Don’t forget to hop on the scale and see where you are this week. Remember: if you were able to maintain and not gain, that’s success!
On Sunday, August 29, 2021, I completed my twelfth triathlon. A short time later, I found myself wondering, “Do you know the true definition of success?”
You might think that I was overcome with joy when I crossed the finish line. You’d be wrong, though. I was discouraged and completely disappointed in myself. In fact, I cried – not once…not twice…but three times within 90 minutes of completing the race. I felt like a total failure.
I know that sounds weird. I’m sure it’s hard to understand how someone who swam a mile, rode a bike 26 miles and ran a 10K could feel like a complete failure. So I’ll try to explain as best as I can.
A Little Bit of Background Info
I’d trained for that race for several months. For me, the hardest part of the race is the swim, so that was the main focus of my training. I wanted to be comfortable in the water. Like so comfortable that nothing would faze me. The week before the race, I felt really confident. Two days before the race, I had my final swim, and I felt pretty comfortable. I set a goal. I just KNEW that I was going to have the best swim of my life, that my bike ride would be consistent, and that I would own the run. But none of that actually happened.
Long story short, I had the worst swim and the slowest run out of all my previous triathlons. I didn’t come anywhere close to reaching my goal, so I felt like a failure. However, when people asked how it went and how I felt, they seemed surprised by my response. They all said something like, “What are you talking about?! You did great! You finished the race!”
That made me look inside myself and ask, “Do you know the true definition of success?”
What is the Definition of Success?
If you were to walk up to four different people and say, “Do you know the true definition of success?”, it’s highly likely that each of them would give a totally different definition that makes perfect sense. For our discussion, we’ll head over to Google since it’s very simple.
The first thing that comes up when you Google “definition of success” is, “the accomplishment of an aim or purpose”.
That’s it. It’s just that simple. To accomplish (or complete) something is the very definition of success.
If it’s that simple, why in the world have I been feeling so badly about my performance?
Can You Relate?
I’m sure that someone can relate to feeling like a failure while everyone else celebrates your success.
Maybe you intended to wake up early enough to get to the 5:30 am class at the YMCA Monday, Wednesday and Friday, but you were only able to make it on Wednesday. The instructor was super excited to see you when you came, but you’re embarrassed that you only made it once after saying you’d be there all week.
Perhaps you have a five pound weight loss goal, but you didn’t lose anything at all. Your personal trainer is excited because you were able to maintain your weight for an entire week, but you’re extremely disappointed because the numbers didn’t go down.
It’s possible that your challenge has nothing to do with health and fitness, but there’s some area in your life that your friends and loved ones celebrate, while you’re tempted to give up because things are just that bad in your eyes.
Keep It In Perspective
If you’re with me on any of that, my words to you are precisely what I’ve been telling myself for the past few days: success is success. Each small victory is a stepping stone to a larger victory. Every single success should be celebrated rather than placed on a scale that measures its importance.
I can’t prove it, but I think that truly embracing that all success is success would lead us to have more fulfilled lives.
Hopping on the Scale! Don’t forget to hop on the scale and see where you are this week. Remember: if you were able to maintain and not gain, that’s success!
Water consumption! Nearly every adult has said something like, “I really should be drinking more water.” But it’s easier said than done.
Sometimes it’s a bit more convenient to drink more water at work than it is at home. However, when you’re working from home for an extended period of time.
The Importance of Water Consumption
It’s a bit perplexing that a colorless, tasteless liquid can be so refreshing, but there’s nothing quite like a cool glass of water on a warm day. However, we don’t just need water for refreshment and rehydration. Water helps maintain our body temperature. It also removes toxins and wastes from our bodies. If you want a clear, less oily complexion, more water may be the secret. Drinking more water before or during a meal could result in eating less food.
Tip #1: Get a Clear Water Bottle
Water bottles come in all sorts of styles, colors, and shapes. But all of them were designed to keep you hydrated on the go. I’ve discovered that the best water bottles are those that are clear or see-through. Why? When you’ve decided to start drinking more water, it’s important to be able to access your progress very quickly. A brief glance at a see-through or clear water bottle lets you know whether you’re right on track or you need to take a sip.
Tip #2: Take Your Water Bottle EVERYWHERE
The easiest way to make sure you’re getting enough water is to drink during the course of the day. The best way for you to do that is to take your water bottle everywhere you go. That means, your water bottle is going to be your most popular accessory. It should go with you to the grocery store, to church, to every work meeting, to social events…everywhere. It should be such a part of you that if you’re without it, people actually ask you where it is.
Tip #3: Set Checkpoints During the Day
When I was younger, I was told that everyone should drink eight 8 oz glasses of water each day. I thought that 64 oz (or half a gallon) was a lot. During my personal trainer coursework, I learned that we should be drinking half of our weight in water. So if you weight 150 pounds, you should be drinking 75 ounces of whatever every day. That was overwhelming.
I discovered that the best way to get all those ounces of water consumed is to work within the idea of checkpoints. Suppose you wish to drink 80 ounces of water each day, and you have a 16-ounce water bottle. You would need to drink empty that water bottle five times in the course of a day. That may seem impossible.
However, you could use 9 am, 12 pm, 3 pm, 6 pm and 9 pm as checkpoints. Then you could aim to drink 16 ounces of water within each of those time frames. Drinking 16 ounces every three hours makes drinking 80 ounces in a day, a reality.
One Last Tip…
If you’re still having a little troubled drinking more water because you don’t like the tase, spice it up a bit. Add a little lemon juice. Or maybe some sliced fruit like strawberries or limes.
Hopping on the Scale! Don’t forget to hop on the scale and see where you are this week. Remember: if you were able to maintain and not gain, that’s still a win!
This time of pandemic has greatly impacted how we do life. By now, many of us have adjusted to working from home. Or we work an essential position with a variety of different adjustments and new restrictions. But what about the kids, though. They’re missing out on recess, physical education, and youth sports. This week, I simply want to share a few fun family fitness ideas.
What is Family Fitness?
Family fitness isn’t all that different from personal fitness. Personal fitness is simply a person making the decision to get fit. Family fitness is nothing more than a family making the decision to get fit together. They could hire a personal trainer and have group sessions. It’s possible that they could attend the same fitness classes. However, the following options may be more appropriate for younger children. And they are definitely more applicable to our current situation
Play Tag
Most kids LOVE playing tag, but not the way you remember. When I was a kid, tag was simple. Someone was “IT”, and everybody else ran away from that person. If you made it to “base”, you were safe. If you got tagged, you were “IT”.
You don’t have to worry about coming up with new tag games on your own, though. Your children can probably teach you variations from recess our their PE classes. If not, check out these 10 Fun Tag Games for Kids.
Create Your Own Olympic Games
For the first time in history, the summer Olympic Games will be postponed, but your family can host your own version of the international sporting event. Simply pick categories like running, tossing, or jumping. Then create events that you can do around the house using minimal equipment. For example, you could have a paper towel toss or do rolled sock golf.
Don’t forget to include a scoring system and medals.
Geat a Daily Dose of Fresh Air
Maybe your family just isn’t into physical activity. The idea of running around playing tag or going all Olympian just doesn’t appeal to you…at all. You can still promote family fitness by making a commitment to getting some fresh air every day.
You could by walking five minutes away from the house before turning around and walking five minutes back. It might be surprising how accomplished you’ll feel. Who knows? You may even want to extend that walk the next time.
Keep It Moving
If these fun family fitness ideas work well for you, let me know. If you come up with your own fitness ideas, I’d like to know that, too. It doesn’t really matter what you do to keep your family fit. Just get out there and get moving!
Hopping on the Scale! Don’t forget to hop on the scale and see where you are this week. Remember: if you were able to maintain and not gain, that’s still a win!
Years ago, I dreamed of working from home. I desired to be in charge of my own schedule and make a living doing only what I wanted to do. Since we’ve been “on lockdown” the past few weeks, my dream has come true; it just doesn’t look the way I thought it would. Beyond that, there’s one aspect of working from home that I’d never really considered until now: naps. I’ve realized that are significant pros and cons of naps that you might be interested in learning.
The Negatives of Naps (aka The Cons)
Let’s start with the bad news. There are definitely a few cons that should be mentioned before you settle in for your nap today.
Con #1: Inability to Sleep at Night
Last week, we discussed How to Avoid the Quarantine 15 last week. The first two things we talked about were getting enough sleep but not getting too much sleep. We normally take naps when we’re tired. But super long naps or naps that are too late in the day, aren’t good. They keep us up at night.
Con #2: Grogginess
Naps are thought to help you catch up on some rest or give you a boost of energy. That’s not always the case, though. Sometimes after a nap, you feel groggy or cranky.
The same Texas A&M article also stated that long naps have the potential to increase our risk of death.
The Positives of Naps (aka The Pros)
There is a wealth of research on the benefits of napping. In fact, it was a little difficult to restrict myself to just five. Even so, I think I found the five pros that will bless your soul.
Pro #1: Resembles a Mini-Vacation
According to the National Sleep Foundation, “A nap can be a pleasant luxury, a mini-vacation. It can provide an easy way to get some relaxation and rejuvenation.” I couldn’t have said it better, so I let them take that one!
Pro #2: Boosts Energy (and Saves Money)
This one may seem like a stretch, but it’s not. A lot of people hit a slump sometimes after lunch. Our energy seems to have evaporated, but we need to stay awake. So we spring for a drink or snack that will give us the kick we need to make it through the day. A quick nap can actually boost your energy…allowing you to save a little cash each week.
Pro #3: Relieves Stress
The National Sleep Foundation said that we can lower tension by taking short naps. A variety of other sources indicate similar findings. In fact, one article said that even five minutes of rest has a positive impact on stress.
Pro #4: Improves Memory
Sleep experts say that sleeping at night helps make our memories stick, so we can bring them up in the future. Other research studies have shown that taking longer naps has the same effect on memory consolidation.
Pro #5: Improves Your Appearance
I’ll bet you’ve looked at a friend or co-worker and thought, “They need some sleep.”
We can tell when people aren’t well-rested. There are dark circles under their eyes. And they just look…tired. Napping can help out with that. Sleep restores and rejuvenates our bodies. So if you think you look tired, you might just need a nap.
Weighing the Pros and Cons of Nap
As you can see, there are some legit negatives against and some compelling positives for napping. There are additional pros and cons of naps that aren’t listed here. One expert says that naps are detrimental to your health, and another states that naps can help you lose weight. You will need to decide for yourself. If you notice that you don’t sleep well when you take naps, then avoid them. However, if naps help you feel energized and alert, keep doing what you do. The choice is yours alone.
Hopping on the Scale! Don’t forget to hop on the scale and see where you are this week. Remember: if you were able to maintain and not gain, that’s still a win!
I don’t know about you, but I’m starting to think that these shelter-in-place orders and work-from home options, may have a negative impact on my waistline. Everyone knows about the Freshman 15. Those extra pounds that a lot of people tend to gain during their first year at college. I recently saw someone joking about the “Quarantine 15” and had an idea! Why not write a quick guide about how to avoid the Quarantine 15.
I know that I’m not alone when I say that my schedule has drastically changed during the past month. Some of the changes have been good. Like not being constantly on the go, and saving money on gas and eating out as a result. Then there’s the added bonus of spending more quality time with family! I’m guessing you can probably relate to some of those. You may even have some positive changes that are a bit different than what I shared.
The Flipside
Of course, there’s always a flipside.It seems that for every positive there’s at least one – maybe even two negatives. Like I’m not able to burn extra calories by swimming twice a week or teaching multiple fitness classes. Or being in super close proximity to foods that were supposed to be my quarantine snacks for the next several weeks. How about spending the overwhelming majority of my work day sitting at a computer, when I used to be up and about all day? I’m sure that you have some that are even more frustrating than mine.
The point I’m trying to make is this: our current life is way different than it was six weeks ago. Most of us have become quite sedentary, yet we’re eating the same amount of food or perhaps more than we used to. (Confession: I made a two-layer cake a couple of weeks ago and ate the whole thing in less than a week without sharing it with anyone.)
No one knows how long, we’ll be living life this way, so it’s probably best for us to create some new habits now. What follows are 10 tips on how to avoid the Quarantine 15. Every tip may not work for everybody, but I hope you’re able to find something that works for you.
#1: Get Plenty of Sleep…
Studies have shown that there is a direct correlation between sleep deprivation and weight gain. During this season when most of us don’t have to be up at O’ Dark-thirty to get ready for work (or head to the gym before going to work), it’s really tempting to stay up much later than normal. However, since we’re creatures of habit, most of us still wake up at our formerly “normal time” even though we don’t have to.
Perhaps we should consider going to bed as close to our normal time as possible, just so we can still get enough sleep. According to the Sleep Needs article from HelpGuide.org, the average adult needs 7 to 9 hours of sleep each night. One way to help ensure that you get enough sleep is to turn off the alarm clock and let your body wake up when it’s rested.As long as you get in bed at a decent hour, you should be able to wake up refreshed with plenty of time to get ready for that 8:00 virtual team meeting!
#2: …But Don’t Get Too Much Sleep
Believe it or not, there are also studies that show direct links between too much sleep and weight gain. If you read that part from the previous section about adults needing up to 9 hours of sleep, you may be thinking, “That’s waaay too much sleep for me.” According to that same article, if you’re alert and energetic all day, then you’ve had plenty of sleep. However, Matt Valentine’s Goal Post article about “6 Signs You’re Getting Too Much Sleep”, let us know that fatigue is a major sign of sleeping too much. So if you wake up tired and are completely exhausted after nine hours of sleep, maybe you should try seven or eight hours next time.
#3: Create a New Routine
Do you know what I finally realized this week!?!? Since I don’t have to be up super early, I don’t need my alarm, my secondary alarm or my final warning alarm to make sure I’m up on time. So I turned them all off. In addition to that, it occurred to me that it’s both pointless and impossible to try and maintain my old daily routine. So I created a new one.
How does creating a new routine fight weight gain? There’s a huge chance that when you realized your old schedule just wasn’t possible anymore, you sat around and snacked all day like I did. However, when I created a routine things changed. I something to do at a specific time, and it helped give me a sense of accomplishment.
If you’re not into routines or schedules, try making a list of ten things you want to finish each day. You might be surprised how great you feel at the end of the day.
#4: Plan Your Meals – And Stick to the Plan
I realized quite a while ago that I have a very interesting relationship with food…I eat it all the time. In a way, it makes sense. I mean, I typically teach five super intense fitness classes each week. Plus after running up to four times a week and swimming twice, I burn a ton of calories, so I need to eat to replace what I’m using.However, I take my food to work with me, so when I’m done eating them, there’s nothing left.
The food game has changed since I now work where the food lives. I’ve really had to be intentional about what I’m eating and when I’m eating. Now more than ever, it’s really crucial to focus on meal planning and meal prep. But more than that, we need to self-control to ensure that we only eat what we’re supposed to eat at a given meal or snack time. This is one of the best ways to avoid the quarantine 15.
#5: Switch to Daily Weigh-Ins
I am a HUGE fan of weekly weigh-ins to make sure you’re on track with your fitness journey. A lot can happen in a week, so making sure you have a dedicated time to check the scale helps you see the changes you need to make the following week.
Now that so many of us are working from home, there’s a lot that has the potential to happen from a food consumption standpoint each day. For that reason, it may be worth it to step on the scale once a day for the next month or two.
The focus isn’t so much weight loss as it is maintenance. The goal is to keep it the same from day-to-day. I’ve found that knowing I’ll face the scale first thing in the morning causes me to have a really thoughtful conversation with myself when I head to the kitchen for something to eat. I ask myself things like, “Am I really hungry? Do I need this or do I just want it? Are there any healthier options for me right now? Is this going to make me tip the scale on the heavier side if I eat it?”
Don’t have a scale? You can still monitor your weight by using a tape measure, taking pics of yourself and trying on “real” clothes to make sure they still fit.
#6: Drink Plenty of Water
I’ve said this before, but the body doesn’t have a die hard way to let us know that we’re thirsty. Sometimes our mouths are dry or our throats are parched, so we drink a little water.But did you know that a growling stomach doesn’t always mean that your body needs food?
The next time you think you need something to eat in order to satisfy your hunger, slowly drink 8 to 12 ounces of water and wait about half an hour. If the hunger pangs go away, you were simply thirsty. If they persist, you really could use a healthy snack.
Experts say that we should drink half of our weight in water, so if you weigh 150 pounds, you should be drinking 75 oz of water each day. Drinking enough water does some amazing things for you. First off, it helps clear up your skin. Secondly, it actually energizes you! Finally, it helps release toxins and wastes in your body which positively affects your overall health and can assist in maintaining your weight. All o that will help you avoid the quarantine 15.
#7: Schedule Three Rounds of Physical Activity Each Day
One thing many of us have right now is an abundance of time. Even though we’re working from home and helping children finish out their school year at home, we still have a ton of time because there aren’t sports practices and games to get to; we can’t go to church anymore and every form of entertainment is shut down. We’re really tempted to sit in the house and watch TV or cruise social media after the work day/school day is complete. But all that sitting is not going to help us avoid the quarantine 15.
We have to get moving, and the easiest thing to do is plan three rounds of physical activity each day – making sure that each round is a minimum of 10 minutes. If you have a dog, you can walk your dog three times a day. If you have young children, you can play tag with them for ten minutes, ride bikes or just take a walk. Turn on some music and have a dance off. Just commit to get moving for ten minutes three times a day every day.
#8: Break a Sweat for 30 Continuous Minutes
Strongly consider changing one of those ten minutes sections from the previous section to a thirty-minute exercise session that’s going to raise your heart rate and make you sweat. Run, dance or ride a bike. Head over to my YouTube channel and do five of the six-minute workouts. Join one of my online Zumba classes (just comment on this post to let me know you’re interested). Or google someone else’s workout videos.
Just break a sweat for thirty minutes a day to fight off that quarantine 15.
#9: Limit the Amount of TV Time
I’ve already hinted at this a couple of times in this post, but sitting there watching TV all day isn’t going to help anyone avoid gaining weight at this time. Why? Most folks don’t workout while watching TV. (I know I typically don’t.) Plus most of us like to snack while we’re watching TV.
If you’re having trouble finding time for that thirty minute sweatfest I mentioned earlier. Turn off the TV, take a break between episodes of whatever show you’re binge watching and get your workout on.
OR you could alternate between squats, lunges, jumping jacks, and burpees while watching one of the episodes. That could be really fun!
#10: Switch Refined Sugars for Natural Sugars at least Twice a Week
Let’s face it! It’s going to be hard not to snack, so let’s do so wisely.
I have the worst sweet tooth in the world. I rarely buy sweets or make them because they’re gone almost as quickly as I make them. Remember the cookies I mentioned?
However, I’ve learned that my taste buds enjoy natural sugars, like fruit and honey, as much as it enjoys refined stuff. So I would challenge you to take a couple of days each week to avoid refined, processed sugar and only eat natural sugars…just go easy on the honey.
How’s It Going?
Now that you have 10 tips to help you avoid the quarantine 15, I want to know how’s it going. Click the pink banner below to join the Facebook group, and let us know which tip is your go to!
Hopping on the Scale! Don’t forget to hop on the scale and see where you are this week. Remember: if you were able to maintain and not gain, that’s still a win!
