Hustle. Rest. Repeat.

In a world that encourages you to "just do it" - with no excuses, while going hard, after hustling (and before grinding), a rest day can feel like giving up. Years ago, I supported the notion of working out seven days a week.  I was convinced that every workout had to be as difficult, if not more so, than the previous.  Over time, physical stress accumulated and the outcome was a herniated disc. Since then, I have found balance at the gym and in life.  Some days I feel my strongest after completing a couple of pull-ups.  Other days, all I need is a set of dumbbells, my XBAR and some warm weather to feel on top of the world after completing a backyard bootcamp. 

When you avoid listening to your body, your body will speak up.  Usually, in ways that stop you in your tracks--literally and figuratively.  The following are examples of what can happen when you over train and under restore.

• Injury
• Adrenal fatigue
• Depression
• Low energy
• Excessive weight loss or weight gain
• Mental fog
• Elevated resting heart rate
• Loss of energy
• Muscle aches and pains that do not go away

If you're running your body like you run a business, ask yourself "what's my bottom line?"  Is the risk of working 24/7, 365 days a year worth the reward?  What are you gaining by pulling all nighters and pushing deadlines? 

The Fuel Your Fitness Method embraces activity, nutrition and restoration.  Dedicate at least one day per week to restoration.  This might mean staying in bed until 11am.  Or taking a yoga class.  Restoration is meant to calm the body and calm the mind.  Avoid doing anything that requires a great deal of energy.

• Visit your library.
• Schedule a manicure or massage.
• Call a friend.
• Send a hand written note.
• Stretch.  Follow along with a Fitness Blender yoga routine or find some ideas on my Pinterest Restoration Board. 

Over time you will discover the balance between pushing yourself and knowing when to back off.  Embracing restoration will improve your self awareness and your ability to listen to your body. The next time you think about going hard...ask yourself if what you really need is to go home. 


Feedback? Suggestions? Comment below. I'd love to know your favorite way to restore.  For more information about online and in-person training programs, click here.

3 Components of Fitness Success

As we continually strive to increase our strength, lose fat and improve our physique, we work hard to develop healthy habits we can maintain.  Going to the gym and avoiding the drive-thru can help us achieve our fitness goals.  However, it takes more than eating better and exercising to see results.  Take the following three components into consideration and be mindful of each.

1.  Nutrition.  Let's focus on "having"  diet, rather than "being on" on diet.  Your diet should be nutrient dense and in alignment with your goals and lifestyle.  When it comes to weight loss and bodybuilding, I prioritize protein.  Protein (chicken, egg, Greek yogurt, cottage cheese, whey powders) helps build and sustain muscle.  The more muscle you have, the more efficient your body is at burning fat.  From there, I focus on complex carbs (sweet potatoes, oatmeal, grains, vegetables).  Keep processed foods and sugar to a minimum.  They spike your insulin levels which can leave you feeling hungry shortly after you eat.  Consistently high insulin levels have also been tied to obesity and other diseases.  Healthy fats are also integral to a balanced diet.  By including fats (peanuts, coconut oil, nut butter, olive oil) in your diet, you will also ensure satiety.  Click here for a full list of the Fuel Your Fitness grocery list.

2.  Activity.  When it comes to training, I like to encourage "peaks and valleys."  You might not do a kick-a$$ interval routine 7 days a week, but some HIIT mixed with strength training, stretching, jogging and bodyweight strength work provides the variety your body, and mind, needs.  Cardio is important for losing fat and improving for maintaining muscle mass and burning fat 24/7.  The more muscle you have the more efficient your body is at burning calories throughout the day.  Also, remember to stretch!

3.  Rest.  If working out is good for me, I might as well do more of it, right?  Well, yes and no.  If you go from 2 weekly workouts to 5, great!  If you go from 2 weekly workouts to 7, not so great!  While it depends on the type of training you are doing, it is not advisable to log endless hours at the gym day after day.  Our bodies adapt physically to the pressure we place on them.  However, if your stress level (physical and emotional) is high and the hours you sleep are low, this could delay (or inhibit) your progress.

Be patient.  Your fitness program should be attainable and sustainable. All good things take time.  For information about the Fuel Your Fitness Method, click here.

Healthy Eating for the Person Who Hates to Prep: Part 2

In the first part of this two part series, I discussed methods for eating healthy while maintaining a busy life.  The majority of us do not have the time to shop for and cook elaborate meals on a daily basis.  Below, I have listed a variety of food combinations that I incorporate as snacks and meals throughout the day.   Keep in mind I am a vegetarian, so feel free to add your choice of protein to the following (egg, chicken, tuna, other lean meats).  At some point, I'm pretty sure I have eaten any of the following as breakfast, lunch OR dinner.

• Italian Nachos.  This consists of a low carb tortilla wrap and blue corn tortilla chips topped with melted mozzarella shredded cheese, marinara sauce and spinach.  Add your choice of protein which, for me, is usually black beans.
• Oatmeal Concoction.  This is my creative name for regular oatmeal topped with natural peanut butter.  It gets more exciting when I add fresh fruit, honey, yogurt, protein powder, chunks of Quest bars...anything!  I also add cinnamon because it is an anti-inflammatory and helps stabilize blood sugar levels.  Just be sure to watch portions because it's easy to go overboard and the calories will add up.
• Nicecream.  I have been making "nice cream" for quite some time. But it wasn't until I discovered the hashtag that I realized there was a name for it.  Basically, I freeze bananas (break into chunks first and store in a ziploc bag), then blend with a scoop of protein and a minimal amount of almond milk.  The result is a protein shake so thick, you can eat it with a spoon. Thus, resembling ice cream.  Feel free to use fruits other than bananas!  Add protein for more flavor and nutrients!
• Protein Jello.  Prepare sugar free jello as instructed.  Before refrigerating, add 1 container of nonfat Greek yogurt and mix thoroughly.
• Cottage Cheese and Chips. Or cottage cheese and crackers! Veggies! Pretzels! Cottage cheese is high in casein protein, which is digested slowly and keeps you feeling full.  I've been know to add salsa to this as well.
• ProYo Bowl.  This is a combination of nonfat greek yogurt with protein powder, mixed with some water.  This "bowl" is similar to the oatmeal recipe listed above.  Once I stir the yogurt and protein with some water, I get creative.  I'll add raisins, nut butter, fruit, Kashi cereal, etc.  Again, watch portions because it's easy to go overboard and the calories will add up.

• Sweet Potato Fries.  Microwave your sweet potatoes, let cool and then cut into slices.  Mix with coconut oil (about 1 T. per large potato) and cinnamon.  Bake for 15-20 minutes at 375 or until crispy.
• Veggie Wrap.  Has anyone else tried those individual boxes of vegetable medleys from Green Giant?? I love them! I'll cook one and put in on top of a low carb wrap, then top with cottage cheese.
• PBJ! A classic favorite.  I recommend using Ezekiel bread because of it's a source of complete protein.  My favorite peanut butter is Skippy's low sugar/low sodium, natural variety.  Opt for fresh strawberries or a low sugar jam.
• Popcorn.  Using popcorn seeds and a brown paper lunch bag, I make my own! This allows you to add your own choice (and amounts) of toppings.  Place about 1/4 c. of seeds in a brown paper lunch bag.  Seal the top by folding it over a couple of times.  Microwave for 2-3 minutes or as needed.  I'll usually top with butter spray.  I have also sprinkled it with low sodium taco powder.  Ranch dressing mix is another option I have used.
• Fiesta Bowl.  Brown rice, black beans and salsa. Add avocado for some healthy fats! Want more greens? Add spinach!
• Quest bars!  When all else fails. 

Have you tried these snacks or do you have ones that are similar?

Comment below or tag me on social media at @inspirelingefitness.  I'd love to hear from you.

Healthy Eating for the Person Who Hates to Prep: Part I

There are days I wish I spent more time "cooking." That I could fully stock my kitchen, get out the pots and pans, and bring to life every recipe I have saved on Pinterest. Every once in a while, it happens. I preheat the oven. I boil water. I chop vegetables. Unfortunately, this doesn't happen as often as I would like.

In the "meantime" I have managed to stay healthy and eat nutritiously with simple recipes that require very few ingredients and minimal prep time. I will be sharing those with with you in part 2 of this series. Until then, the following information provides a very honest overview of my eating habits and preferences.

• I tend to snack throughout the day rather than consume an official breakfast, lunch or dinner. 
• Overall, the goal should be to consume minimally processed, whole foods. Anything else should be consumed in moderation.  
• Research has shown that when people have MORE food options, they tend to consume more (i.e. overeat). When people stick with their tried and true favorites, they are less likely to overindulge.  
• These suggestions are based on what I have observed, learned and what works for me.  
• The goal is to use them as inspiration to find a plan that works for YOU!  

Now that you familiar with some of my philosophies on nutrition, I would like to share some tips from my online client, Tod Meisner. Tod is the Executive Director of Client Leadership with Verge Pipe Media. Recently, has learned how to prioritize his health along with a career, son and personal life. The following are realistic action items that have helped him maintain his fitness and keep him feeling his best.

• Make sure to eat breakfast, anything healthy.  I tend to have multi-grain cereal and milk or a protein bar.  That's when I take my vitamins too.
• Try to plan ahead for lunch or, in other words, stick with your routine.  You will find yourself eating junk or picking a place to eat that's not healthy if you don't plan accordingly.  Bring a healthy lunch with you.
• Don't be afraid to have small snacks. I've seen good luck losing or maintaining healthy weight when I have a mid-morning or mid-afternoon snack.  Protein and fruit is a great combination.
• Grocery shopping--don't grocery shop on an empty stomach!  You will regrettably buy something less healthy because you are hungry.  I'm a list guy, so I suggest always having a list and making sure you have the essentials.

For more ideas regarding healthy (and easy!) eating, visit some of my favorite resources.
Ripped Recipes
Skinnytaste
Fit Men Cook
Got a sweet tooth? Be sure to visit Chocolate Covered Katie
For hundreds more of my favorites, head to my Pinterest page Reasons to Cook More Often

Detox Cocktail

This Detox Cocktail is super easy to make and very beneficial to your health. I drink it every morning and sometimes once in the afternoon. It's an acquired taste that goes down much easier after the first couple of days. Now, I actually look forward to drinking it! Simply add 1-2 T. of lemon juice (if it's from a fresh lemon, even better!) and a pinch of cayenne pepper to 16 oz of water. Lemon juice supports the liver and helps eliminate toxins. Along with that it destroys bacteria and improves digestion! Cayenne pepper is a thermogenic, so it stimulates your metabolism. It also stimulates the circulatory system, helps regulate blood sugar levels, and aids digestion. Give it a try and let me know what you think!

Click here for more information about personal training and online training.