I've learned that a lot of my fitness habits went to the wayside by my own excuses. When I was touring my workout regime was on point. I was dancing regularly, and even though I lived solo and didn't have a workout partner, I still hit the gym daily to do free weights, cardio, and abs. Lots and lots of abs. And then I grew up, stopped touring, got a full time job in journalism that put me at a desk all day and my health took a turn that for some reason makes cardio leads to me getting sick sometimes. But I've realized that I can excuse it away all day long, but when it comes down to it I've learned that I am good when it comes to eating healthy, I'm just not so good at working out on a regular basis. And that's ok. The important thing is that I learn what I can work with. On days, like yesterday for example, when my energy is soaring (and I'll say I was on day 11 of the Whole 30 meal plan), that I get in a good workout. That I try to lift weights, do cardio or power yoga. And then, on the days when I have no energy, when I'm not feeling well, when I'm experiencing my pelvic pain, or I've put in 10 hours of writing and leaving the house is the last thing I want to do, I will improvise and dedicate to doing something good for my body. And that can be a number of things, for you as well. You all know your bodies better than anyone. The beauty about this journey is that I've learned to tune in to know when I'm just being lazy or when I know my body really does just need to rest or sleep. I've put together a list of low-impact, easy exercises to do when your exhausted or just need to decompress or you need a good stretch session.
I'd love to know what you do when you're not feeling to hot or want to hide under the covers? Fitness first! :)
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For today's Fitness Friday post I am sharing with you some delicious, and jammed-pack-with-healthy-goodness, smoothie recipes to have before or after your workout. I usually do yoga in the evening, but if I'm going to be working out in the mornings I'll typically have a mug of hot water upon waking, then have my smoothie, wait twenty minutes and then work-out. If I've had a light breakfast or lunch prior to my workout, I'll enjoy a post workout smoothie once my bodies had a chance to cool down with a bottle of water to re-hydrate. Dessert smoothies are also a great way to feel like you've treated yourself to something decadent after an evening workout session before you head to bed without the guilt of sugary after-dinner treats. Below are six of my favorites. Go Green! 1. Berry Coconut Spinach Smoothie 2. Peaches & Greens Smoothie Fruity & Delicious 3. Blueberry Smoothie 4. Vanilla Strawberry Banana Smoothie Sweet Treat 5. Banana Cocoa Almond Smoothie 6. Chocolate Strawberry Smoothie And, ok, just one more because I love all things apple-pie...
Apple Pie Smoothie Also check out my... Gluten-Free Apple Pie and Deconstructed Apple Pie A La Mode I wasn't joking. Apple pie is amazing. And if I can make it gluten- and dairy-free and as sugar-free as possible and it still tastes that good? That's something I'm keeping in my life. I've spent my fair share of time on planes. From the age of 18, and for many years to follow, I toured the US, Caribbean and South America as a headlining singer. I havn't toured in a few years now, but Mr. Charming and I adore Hawaii, and since you can't road trip your way to those beautiful islands, I still frequent the friendly skies. The problem with long plane rides is the hours-long sitting sessions. It's not healthy and it can be painful and uncomfortable at times. Below are some stretches and yoga moves you can do 35,000 miles above the earth. Seated Pigeon
Plant your butt firmly in your seat and your feet firmly on the ground so your legs make a 90 degree angle. Lift up your right foot and place your right foot, ankle or lower calf onto your left knee or thigh - where you find it to be comfortable. Place your left hand on your ankle to stabilize it and place your right hand or forearm on your right knee. Inhale, puff your chest up and lengthen your spine. Exhale, lean forward. Inhale, lengthen. Exhale, release into the sensation. You will likely feel sensation in your right hip. Breath into it and feel. Take as long as you'd like in this pose. After the initial shock of sensation, it starts to feel very good. Once you're done come back up to seated and repeat on the opposite side. Eagle Arms If you don't have your travel pillow, this stretch will help relieve tension in your shoulders and neck. Wrap your right arm underneath your left so the left elbow rests in the right arm's elbow crease. Then work to touch your palms together. Your arms will be wrapped around one another. Inhale, lift your arms up and you'll feel sensation in your upper back and shoulders. Exhale, lower your arms down toward your stomach while still entwined and feel the sensation in the upper backbody. Hold where you feel the stretch and breath. When you're ready unwrap your arms and repeat on the other side. Modified Seated-Triangle Twist Place your left elbow on your left thigh and grab your right knee with your left hand. Inhale, and lengthen your spine and reach the crown of your head towards the front of the room. Exhale all your breath out as you sweep your right arm up towards the ceiling. Spiral your chest open to twist and gaze up towards your right hand. Take three deep breaths here. On your inhales lengthen and on your exhales allow the body to twist a little deeper. On the final breath exhale your right elbow to your right thigh and grab your left knee. Repeat on the other side. If the person in front of you has reclined their seat and you can't fit, do a seated twist without leaning forward. Core Strengthening It never hurts to strengthen our core, so let's do it while we're on the plane. With your body in an upright position, inhale, lengthen your spine and lift your arms up above your head. Draw your naval into your spine and breath. Release tension in your shoulder muscles as your reach up to the roof. Engage your legs and core. Feel your feet connected to the ground. Keep your chin slightly tucked in towards your chest. After a few deep breaths, exhale and release. Repeat a few times until you feel a healthy burn in your stomach muscles. Forward Bend with Calf Stretch From a regular seated position, inhale lengthen your spine then exhale fold out over your thighs. Feel a gentle stretch in your lower back and feel your hips release. Move your weight out of your toes and into the heels of your feet. Grab the toes of your feet or shoe and guide them towards your knees for a gentle stretch in your calf muscles. Enjoy a few rounds of deep inhales and exhales. Seated Cat and Cow Usually this is done on your hands and knees, breathing in as you let your belly sway low while you gaze up (cow) then exhaling as you lift your bellybutton upward while looking between your legs (cat). However, this can be modified to a seated position, using the same abdominal motion. Thigh Lifts These are good for increasing the circulation in your legs, as well as burning up the core. Grab or push down on the side of your seat for stability and simply lift your thighs up while pressing your navel back into the seat. This can be done one leg at a time for a lighter workout or warm-up, or use both to feel the burn. Holding it for a few breaths also ups the ante. Ankle Rolls and Flexes Start with rolls, moving in a circular motion a few times clockwise then a few counter-clockwise. Afterwards, use that gained flexibility to push your ankles even further, pointing the toes out as far you can then pulling them back in towards the shins for a few breaths. I also like to do a variation of this with my hands and wrists. Seated Spinal Twists Move to the edge of the seat, cross your right leg over the left, and use the left hand (on your right knee) to help you twist. Breathe in and lengthen your torso, then spin your right shoulder back and the left forward. Hold it a breath or two and repeat on the other side. Eagle Arms One elbow rests in the inside of the other while the higher forearm wraps around the other until the palms are touching. It looks (perhaps reads) super complex but is actually simple and effective. Neck Rolls Of course, one of the best things to do when traveling long distances is to sleep, hoping the time ticks away. The problem, however, is when you wake up and feel what has happened to your neck during that slumber. Neck rolls are great for both stretching the neck muscles, as well as relaxing. Remember to rotate slowly, inhale moving back and exhale when coming forward. Doing it consciously definitely enhances the effect. Part of my recovery is all about core strength. To be able to hold good posture, and give my pelvis and back the support it needs after sitting for so many hours writing and working. Real Simple provides awesome easy work-outs that are easy to follow and very beneficial when you only have a few minutes in your day to add some core strengthening and ab-work into your routine.
When you’re busy its hard enough to get in a workout, let along a warm-up, a cool down AND the workout. I know it is for me. I am learning to take more time for fitness though. It's my weakness. Feed me gluten-free, dairy-free vegetable deliciousness all day long but ask me to go running after I've put in 6 hours at the magazine? Um, no. It's time for a Friends marathon and a nap. I'm sorry, that's not very inspiring. And its kind of off topic. But somedays, its the truth. The topic at hand though is the cool-down. Turns out, its quite important. The cool down, defined as the continuation of exercise at a lower intensity after a workout — is a must for a few reasons according to sports physiologist Ross Tucker, PhD. Without a proper cool down, runners can experience nausea and dizziness due to blood pooling in their muscles and not circulating back to their heart. A warm-up routine is just as important to your workout regiment as well as it improves overall performance, lessens next-day soreness and reduces the chance for injury. Cooling down can also help prevent dizziness and fainting after a hard workout. Some ways to cool down: 15 Minute Stretch Session on the mat following your weight training. 15 Minute walk after finishing a run or bike ride Light yoga or meditation after finishing a power yoga class What are your favorite ways to warm-up or cool-down during your time to work-out? As we head into the warmer months, runners will be wanting to head indoors. Our gym has an awesome indoor track that I love to use year round, especially in Arizona when temperatures can creep up to 120 degrees. Not so conducive to running outside. Here is a great one-hour treadmill workout to take with you when you go to the gym. Keep the incline at 1% throughout this workout, and if the pace seems too fast for you, you can alter it to your comfort level. 0:00-10:00 minutes: Warm-up jog at 5 MPH
10:00-10:20 minutes: Sprint at 7.5 MPH 10:20-11:20 minutes: Jog at 5 MPH 11:20-14:00 minutes: Repeat Minutes 10:00-11:20, twice 14:00-17:00 minutes: Jog at 5 MPH 17:00-27:00 minutes: Run at 6.5 MPH 27:00-31:00 minutes: Jog at 5 MPH 31:00-35:00 minutes: Run at 6.5 MPH 35:00-39:00 minutes: Jog at 5 MPH 39:00-55:00 minutes: Repeat Minutes 31:00-39:00 Twice 55:00-60:00 minutes: Gradually slow, to a cool down walk/jog It's really hard for me to get motivated to go to the gym. Not working out in general. Working out, I am ok with. Pilates at home, dance class, running out in the fresh air. I can do that. But when it comes to hitting the gym and putting in a solid hour, or lifting weights, ugh, I need a motivator. A partner in crime if you will. I have ventured to the gym with many different types of people. Friends, family, Mr. Charming... and I noticed that if you decide to make a commitment to go to the gym with someone who is the complete opposite of yourself, you will find it harder to stay committed. So, I have compiled a list of 5 qualities of what to look for in the optimal gym partner. PS. Photo cred to the above photo goes to Mr. Charming and that adorable girl with me is my niece and back-up singer. She also just happens to gravitate towards my workout style, hence the chosen photo. Tip Number 1 - Find someone that compliments your workout style I've noticed that when someones workout regiment or overall goals are way off from mine, we tend to not be compatible for regular workouts. I notice this most with my husband, or with male roommates I had in San Diego. When their ultimate goal is weight training, and I need motivation to run or stay on an elliptical when I just want to make a smoothie and blog, I don't stick to staying in the gym as long as I should. When you workout out regularly with someone who likes a similar workout, it not only allows you to keep each other accountable, you also have someone to talk to. Tip Number 2 - A little healthy competition is good One thing that I always loved about working out with my sister, we used to be huge gym rats together before I started touring and still lived at home. It was fun to compete with the timing and intensity of our workouts. We wouldn't so much compete with one another, it was more competing with our past time or past workout level. It always made it fun too, that after we put in a solid hour or two, to be able to talk over smoothies. Tip Number 3 - Find someone with a compatible schedule This is a big one. You want someone who will push you to go workout when you want to catch up with DVR on the couch, and vice versa. It's fun to motivate someone to get healthy and workout with you, but this won't work if you have opposite work schedules or social conflicts. If there isn't consistency you won't make it a habit, which means you'd be better off working out on your own, thus losing your cheerleader in the process. Tip Number 4 - Don't forget about your internal clock This is another reason why Mr. Charming and I fall out of our healthy habits when we try to buddy up at the gym. Personally, my energy is higher in the morning and early afternoon. I also love a good jog before dinner. It's my peak times where I feel like my body performs the best. Mr. Charming on the other hand is a very early riser and will hit our home gym around 6:30am or will hit the fitness center at night. He prefers later workouts, after dinner. With me, once I've had dinner I want to meditate, write and get ready for bed. Remember to inquire about favored workout times when choosing your workout buddy. Tip Number 5 - Positivity and motivation are key I believe its toxic to keep negative people too close in many areas of your life, however, when it comes to your workout bff you definitely don't want a "glass half empty" personality beside you. Getting into a new workout habit can be challenging, even for the most optimistic person, so you'll want to find someone who can help encourage you and find the good on a day when you're both tired, sore, and just want chocolate. Welcome to Fitness Fridays! I am so excited to start incorporating more healthy ways to exercise, stretch, play and ultimately take care of our bodies. Today I wanted to start with a post about my current play list. Music is HUGE in my life. Not only am I a musician myself, music plays a huge role in all that I do. Sometimes I seriously feel like I'm living a movie that has amazing musical accompaniment to each scene of my life. I know, weird, but us artsy folks, it's what we do. When I cook I adore Sinatra or anything from the 40's-60's, when I relax after a long day, writing, meditating, or soaking in the tub I need jazz. And when I work out, I need uber-happy, uptempo pop, christian or hip hop to keep me motivated. My lists also change periodically, but right now my current playlist is as follows...
What's on your workout playlist? I'd love feedback! Also, If you subscribe to the Nosh & Nurture newsletter in the month of April you get a free copy of my new single "Lights". You can do so on the contact page by clicking here. |
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