Rest Days

Some days, we just need a little extra self-love and rest. As an active person, sitting around makes me nuts (and ugly!) but if I don’t listen to my body, things will get

We all need to tune in to what our bodies are saying, and to give ourselves the rest we might need from time to time. As I’ve gotten older, I’ve needed more of it…and that’s okay!

It’s important not to beat ourselves up for wanting or needing the respite – as a dear friend once said to me “once I’ve made the choice to rest on a given day, I embrace it and let go of the guilt.” It’s easy to feel like we are doing something wrong but as she – and ancient wisdom (or Gandalf if you’re a Tolkien fan!) points out – we only have the time given to us. To accept and appreciate our decision means we are free to enjoy the present, allowing our body and mind to get what it so richly deserves.

Aging Gracefully Looks Different For Everyone

I came across this image the other day and found it to be incredibly inspiring (I have head of these ladies before but I am always impressed.)

As we age, it takes longer to recover, and we may not be able to handle the intense training of our youth.  (I sure as shit can’t!!) Our bodies change beyond that too – we may not look the same as we did when we were younger. We may also not be as able to achieve those results without more work than it once took.

One of my biggest pet peeves, though, is when people say it’s impossible to stay fit, healthy and strong as we age – they dismiss it with an apathetic resignation that doesn’t resonate for some of us. . . Just because we are getting older doesn’t mean we can’t stay active, continue to be an athlete, or stay in good shape.

I am a strong proponent of setting ourselves up for success, and believe that unreasonable goals are a fast track to disappointment. I also believe we can achieve anything we put our hearts to provided we are smart about it. If we want to achieve a healthy body, we CAN…and without having to work until we are horribly run down – that is a more than realistic scenario.

Staying fit isn’t about the OUTSIDE appearance – for many of us it is a lifestyle because it permeates every aspect of our lives…not just the exterior. It means having more energy, and feeling proud of little accomplishments along the way.  It means being able to participate in activities we enjoy without feeling horrendous doing them, as well as having a clearer mind, and more self confidence. It may also mean staving off some unnecessary (and unkind) illnesses as well.

We don’t have to force ourselves into the box of looking the way we did at 20 – we’d not only be disheartened, but it also isn’t going to happen (unless, of course, you find a genie in a bottle.) I struggle with this sometimes too – it’s hard to see those changes and know there isn’t a ton we can do about them.  I don’t think it’s necessary to beat ourselves up for feeling that way either, ps – it isn’t about vanity all the time.  For those of us who have been active our whole lives, and fueled our bodies with healthy foods, we might identify with certain conditions (internal as much as external.)

In this way, it might feel all the more overwhelming to lose the control we might have *thought* (wrongly!) we had.  In order to stay on a track to success we need only allow that “fit” may look a little different in our older age, and continue working towards incorporating healthy choices in our lives. That includes eating healthy, whole foods, staying hydrated, staying active, and at least *trying* to get a solid amount of sleep.

Remember that deviations once in a while are okay – living life behind bars isn’t exactly the point! It’s the overall attitude, approach, and consistency that will get you where you want to go…and keep you in that vicinity.

I was definitely more “fit” when I was younger – who wasn’t!?  I’ve backed off a lot of activities, as well as the duration an intensity of the ones I’m doing. I need more time to recover, and there are days when rest is more in line with keeping me healthy than going to lift or to class. I may also have days where I need to eat more…or less…depending on what my body is telling me. But the short of it is…I’m thankful beyond words to be healthy, to have the ability to be active, and to better recognize my body’s cues. There is such a thing as aging gracefully…and staying badass while you’re at it (however you choose to define it.) Never let anyone tell you what is…or isn’t…possible – that, my dear, is up to YOU.




Eating vs. Training

I frequently get questions about which exercises to use to “spot reduce” certain areas, and the answer is always the same – it’s more about the food we eat than the exercises.  

Spot reducing does not work, It can’t hurt to focus on an area, but without a comprehensive approach, efforts are often in vain, leaving disappointment in the wake of (some) concerted efforts.

Clean eating has a bad rap, though, among the masses – it isn’t about depriving at all which, in my mind, is 100% doomed to fail. It’s about the overall consistency (treats are allowed here and there!) and choosing healthier, whole foods as the primary sources of nutrition. When we are *generally* fueling our bodies with healthier options, having a goodie once is a while is NOT a big deal.

I don’t know this Instagram page – @vshred4women – but this image cropped up this week in one of the App’s ads (hence my post.) Much that sponsored material makes me crazy, I did agree with what was being presented. I always say that our nutrition accounts for 80 to 90% of the results we see and feel.


This particular image shows meal prepping at it’s finest.  Not everyone feels like they have time to do this, and that’s okay – you don’t necessarily need to.  I tend to cook several pounds of chicken at once myself because I find that’s easiest for me.  If I’m also making veggies, or I think in a day or two I’ll be preparing a different meal, I may chop up those extra veggies ahead of time since I’m already at it!  Do what works best for you because that’s what will keep you on track.

Getting back to eating clean though…it’s all about setting yourself up for success.  I shared a few of my personal tips in this post – 10 Tips To Feel Full – Yes, Really! (Because Hangry Is Horrible!) – a few weeks ago, and they really can help.  

Not buying foods I know will derail me is one of my key tactics, and filling up on foods that will keep me feeling full longer is another…but again, it’s about works best for you.

I think the misconception about healthy nutrition is that one mistake is the end of the world – many times people will eat poorly for a day or two, even a week (vacation, anyone?!) and then go into “weeeell, I’m failing as it is, may as well give up!” and they continue with poor choices. It is NEVER, EVER too late to have a fresh start, so toss that negative notion to the waist side. PLEASE!

Each day is a new opportunity to try again. If there is a strategy that you know works / has worked for you, re-employ it! If there isn’t, take baby steps and make a point to notice your progress – a tiny step forward is still in the right direction!

It’s also important to remember that little changes can make a huge difference.  Some examples:

  • Switching from cream to milk in coffee
  • Switching from whole milk to 2% or skim if you are a milk drinker
  • Having a whole fresh fruit versus putting a few fruits into a blender 
  • Using lettuce wraps instead of bread, or making an open-face with just one slice
  • Adding veggies to the base of your meal, or doubling the portion you already have
  • Switching to healthy fats like avocados, portioned nuts, fatty fish, or egg yolks instead of the kind you get in sweets
  • Having slow-cooking oatmeal instead of sugary cereals
  • Swapping your regular yogurt for Greek
  • Putting dressing on the side and just using what you need, vs creating a salad dressing swimming pool for your greens
  • If you must have a soda, try a zero calorie version. . .

There are so many possibilities, you just have to look! 

Fueling our bodies with the right foods also aids our training efforts, and the results of all that hard work. Without the proper combination of protein, carbohydrates and fat, we won’t function optimally, and we may not see the results we would otherwise if we did nutritionally support the exercise we are doing (for example, lifting weights and skimping on protein means you aren’t going to see the muscle mass you would if you had the appropriate protein intake.)

That ridiculous saying that abs are made in the kitchen? It is more true than it isn’t. Our culture is a food-centric one, so saying “clean eating” is sometimes meant with scoffs and dismissal, if not considered a bad word / phrase. But it isn’t some horrible, unachievable state of being that should scare or intimidate anyone. Unless you are working on preparing for the Olympia competition, there’s probably room to tweak (and even then!) 

Healthy changes…

Don’t have to be monumental…

You don’t have to go cold turkey (unless you know that is an ideal method for you)…

You don’t have to follow some stringent fad diet!

And you don’t have to say goodbye to all the things you enjoy.

Recognizing that you can see the results you want with some adjustments to your nutritional intake is actually very freeing – it’s something you have total control over, and can customize as it works for you. The key? Being honest and realistic with yourself – YOU are who matters the most, and there is no reason you can’t enjoy life, enjoy delicious food, and also have the results you are looking for.







Go Ballistic!

Ballistic, high intensity movements are an awesome addition to any workout.  They’re sometimes tough to push through, but they’re worth the effort.

High intensity training has plenty of press coverage so you can find lists of benefits all over the place, as well as solidly backed articles. . .

For the naysayers, I’d encourage giving it a go for a time and you will notice many of the purported benefits yourself, nevermind what others are saying.

That said, it isn’t something you need – nor should – do every workout.  The body gets pushed quite a bit during HIIT, so it’s important to also take a rest.  Two to three times a week is generally the recommendation (though don’t take it from me directly, as I’m not a doc myself.)

I personally love adding it in here or there.  Some of my favorite non-equipment HIIT exercises include:

  • Active Skater Lunges
  • Jump Squats
  • Sit-thrus
  • Bench Hops

I find that these jazz me just a bit more than steady state cardio, and are a great addition to my regular weight lifting routine.  HIIT exercises give me (and my metabolism) a nice boost, help me be as efficient as I can be with my workouts, as well as increase my endurance for Martial Arts.

If you haven’t tried HIIT before, start slow – try some jumping jacks, jump rope, or jogging in place to start. You don’t have to make it impossible (which honestly will only make you jump ship that much quicker!)  

It’s okay to take your time building up! HIIT is an awesome “bang for your buck” approach to fitness – the benefits are not only ones you’ll feel, but ones you will see.

Keep up the awesome work!

When Nothing Goes Right…

I love what the “…go left” in the original version of this quotation stands for. . .but I *also* love the gym-rat-edited “…go LIFT” one, and not because it’s gym-leaning.


Exercise is, 1,000%, a proven de-stressor (that happens to have added health benefits, vs. other known de-stressors, like comfort foods, binge eating, alcohol consumption, body-harming vices of whatever design…)

I think a lot of folks who haven’t had the opportunity to be (or exposure to being) active don’t know what they are missing. Whether it is lifting iron in a gym, taking a jog, or just dancing like no one is watching as fiercely as you can, physical movement and engagement can turn a very BAD day (or series of events!) into a much more positive one.  It’s not only for your heart and body, but your mind and emotional state too too… 

When nothing goes right, give your body a chance to work out the aggression, frustration, disappointment, whatever. . . It really doesn’t matter if it’s jumping jacks during commercials, going to a barre class, or playing in a soccer league.  ANY movement helps.

By changing your direction and focus, and letting your body do what it was designed to do – move – you can alter not only the tone of the day, but your mood with it.

Win, win.