The Bare Basics Workout

Whether you’re on the road, under budget or just need a break from the weights and gym dates…this workout offers the variety and intensity you crave.  You don’t need any equipment or fancy gym memberships!  This full body routine will increase your heart rate and help you drop excess body fat when incorporated into a healthy lifestyle, including a nutrient-dense diet and rest. 

Complete two rounds of each set then complete one final round of each cardio movement.  Rest as little as possible to keep the heart rate up.  Warm up 3-5 minutes beforehand.  Modify as needed.

• High knee run - 30 seconds
• Alternating reverse lunges with arms overhead - 30 seconds
• Full arm plank - 30 seconds

• Burpees - 30 seconds
• Squats with forward arm press as the legs extend - 30 seconds
• Wall sit - 30 seconds

• Jumping jacks - 30 seconds
• Pushups - 30 seconds
• Forearm side plank - 15 seconds/side

• Jump squat - 30 seconds
• Full plank with shoulder taps - 30 seconds
• Side to side squat - 30 seconds 

• Mountain climbers - 30 seconds
• Lunge with right knee raise and core rotation to right - 15 seconds, then switch sides
• Plank walkout with 2 knee drives - 5x

This post was originally featured here: http://etbfit.com/blogs/news/125910595-the-bare-basics-workout-no-equipment-necce

Timed Track Workout Series

Are you an athlete? Or do you consider yourself to be anything BUT an athlete? If you answered yes to that second question, it's time to shift your perception!

I never considered myself an athlete. In fact, my mom signed me up for high school tennis as a way to be "social" and "break out of my shell." While it served its purpose, it also broke my ego--when the tennis coach ordered a double X t-shirt for me. 

Regardless, I've overcome my negative mentality and social awkwardness (though if you're an introvert like me, you'll understand you still crave that alone time to reflect and energize). In recent weeks, I've asked myself "what can I do to mix up my routine? I work so hard in the gym and have hit a plateau." Physically and mentally. Have you ever felt that way?

My solution...the Timed Track Workout Series! I'm going to be heading to the track at least once a week for an outdoor workout...and, yep, it's going to be TIMED. Truthfully, this concept brings back memories of tennis practice where we did bleacher runs, alternating with laps around the track, performed dreaded suicides across the court lines...and, my least favorite, Indian runs (are they still called that?). But, if you're not feeling "nervous" every now and then, are you really doing anything to make progress and initiate change?

I'll be adding routines along the way, but for now, start with what's listed. If you cannot access a track, run around the block. If you don't have NuBells, use dumbbells (though the NuBells ARE PRETTY COOL). If you don't have dumbbells, use body weight.  Whether it takes you 33 minutes or 57, whether you walk or run...just START. Be sure to record your time and watch yourself progress as you incorporate this into your routine. 

1 lap
Reverse lunges - 20 total
Side plank - knee to elbow 10/side (complete all then switch sides)

1 lap
Squat with shoulder press - 20
Full plank with side knee drive - 10/side (complete all then switch sides)

1 lap
Front lunges - 20 total
Plank walkout with pushup - 5

1 lap
Lunge with knee and biceps curl - 10/side (complete all then switch sides)
Side plank with hip lift - 10/side (complete all then switch sides)

Beginners: Complete 1 round
Intermediate/Advanced: Complete 2 rounds

8 Reasons You Should be Using Resistance Bands

What comes to mind when you hear the word "resistance"?  If you're anything like me you may think "unwilling to change."  "Hesitant."

In this context, resistance might keep you in your comfort zone.  It is difficult for most of us to break through resistance and discover what happens when we step outside of the norm.

Most of the time, it's during these moments of breakthrough when we discover how strong and capable we are.  Emotionally, mentally AND physically.  Physical resistance, in the form of strength training, can take place with body weight movements, dumbbells and resistance (elastic) bands.

Whether you are looking to begin a fitness program, break through a plateau or are ready for a new challenge, resistance bands can provide a solution.  There are several reasons why you should consider introducing them to your routine.

1. Improve your health.  You can increase the strength of your muscles and your bone density with resistance training.  This will lead to an increase of growth factors in your body, some of which promote the growth factors of neurons that will benefit your brain as well. Training with resistance bands can also increase stamina, flexibility and range of motion.
2. Improve your stability.  With elastic resistance, your body is able to perform more functional movements that mimic both daily activities and sport specific movements.  Unlike free weights, elastic bands do not rely on gravity to provide resistance (Jim Stoppani, PhD).
3. Lose fat.  Strength training can increase your muscle mass, which can contribute to fat loss.  Lean muscle, even at rest, burns more calories than body fat.  Therefore, by increasing the amount of muscle you have, your body will become more efficient at decreasing body fat.
4. Change your routine, change your body.  Your body quickly adapts to routine movements.  Resistance bands can be used alone or alternated with body weight or dumbbell movements for results that stimulate the body and prevent boredom.   One advantage of resistance bands over free weights is linear variable resistance.  Meaning, as the range of motion of the exercise increases, the resistance provided by the elastic band also increases (Jim Stoppani, PhD).
5. You can complete a FULL BODY workout using resistance bands.  The options are endless.  Resistance bands can be done with body weight (think squats, lunges, arm curls, shoulder presses).  And they can also be done when anchored to a wall or other object, allowing you to perform wood chop movements, incline chest presses, core rotations and more.
6. Resistance bands are portable and affordable.  Too busy to get to the gym?  Prefer to workout outdoors?  Whether you're tied down by emails or kiddie carpools, the convenience of taking resistance bands with you means fewer excuses to skip your workout.  Waiting for tee-ball practice to end?  Set up stations in the field and complete a cardio-strength circuit using resistance bands.  One of my favorite ways to train using resistance bands is with the XBAR.  Learn more about the XBAR here and save 10% on your entire purchase with code MEGANLINGE.  Shipping is free.  There are several varieties of resistance loops, figure 8s and other bands here from Power Systems.

   

   The XBAR Fitness system comes with three levels of resistance bands.

7. Easy to store.  Unlike that treadmill which has become a second closet, resistance bands require very little storage space.  They are light weight and can easily be stashed in a suitcase, duffel bag or home gym.
8. They accommodate all fitness levels. As you progress, so can the intensity of your resistance band workout. The thickness of a resistance band will determine how difficult it is to move through a given range of motion.  The thicker the band, the more challenging it will be.  You can also adjust the intensity by giving the band more or less slack (one foot on the band for arm curls can be intensified by standing on the band with two feet.  From there, bring the feet wider for the most difficult option).  You can even use more than one band at a time for increased challenge. 

Keep in mind that the most successful fitness program is the one you can adhere to and enjoy doing.  Experiment.  Try new products.  Try new routines.  And if you need guidance, reach out to me. For more information about online and in-person training programs, visit the Fuel Your Fitness Method page or contact me at Megan.Linge@gmail.com.  How do you implement resistance bands into your routine? Comment below and let me know.

XBAR Training & Events

The XBAR fitness system is a "personal gym," with fully adjustable resistance bands, allowing users of all ages and fitness levels to enjoy the workouts.  I discovered this product in the fall of 2014 when it was featured in Muscle & Fitness Hers.  The XBAR Fitness system has also been featured in Muscle & Fitness Magazine, Oxygen Magazine, Active OC Magazine and is exploding in the fitness industry with rave reviews.

Used by hundreds of trainers and fitness professionals, the variety and portability make it appealing to athletes, stay at home moms and dads, senior citizens, children and fitness enthusiasts.  Resistance band training is a great way to mix up your routine and stimulate the stabilizing muscles for added intensity and variety.

Receive 10% off your www.xbar.com purchase with code MeganLinge at checkout.  Shipping is free!  XBAR training programs and group discounts are available as well.

XBAR: Full Length Interval Workout

Join me for this full length workout featuring the XBAR! The routine includes bodyweight aerobic intervals and strength moves (squats, lunges, arm curls/extensions and more!).  NOTE:  The word "aerobic" used during this video is in reference to the bodyweight intervals, meant to increase the heart rate.  The strength intervals, as done here, can also be considered aerobic.

XBAR: Lower Body Workout 3.2015

This leg series targets the glutes, hamstrings, quads, core and shoulders.

XBAR: Upper Body Workout 3.2015

This upper body series targets the shoulders, core, upper back, biceps and triceps.

Why Should I Hire a Fitness Trainer?

Whether you are new to exercise, have reached a plateau, or are looking to improve your athletic ability, working with a Certified Personal Trainer provides several advantages over working out on your own. I am certified through AFAA as a Personal Trainer and Group Exercise Instructor.  I am also insured and CPR/AED/First Aid certified.  My experience ranges from working with beginners, athletes, recreational exercisers, prenatal clients, to clients preparing for their wedding day! 


Accountability. Have trouble getting up early for a workout? Tempted to go home after a long day at the office? Weekly checkins provide added commitment to your goals and health.

Goals. What are your goals? Do you know where your current fitness level is and where you want to be? What is a realistic way for YOU to get there? A trainer will provide guidance and programming based on these factors.

Challenge.  A trainer will challenge you to reach your personal best, encouraging you to go beyond your mental and physical abilities while still achieving safe and effective results.

Variety. The body adapts quickly and the same exercises day in and day out will result in little to no progress. A trainer will vary the sets, reps, resistance and exercise methods so you are challenged physically and never bored!


Learn more about my Fuel Your Fitness Method online program by clicking here.

Fitness Your Fitness Method: Training & Accountability Programs

The Fuel Your Fitness Method emphasizes Activity, Nutrition and Restoration.  We place the emphasis on progression, not perfection.  In a world that overwhelms us with diet plans, new workout routines and the latest "stress-busting, abs-lusting" claims, the #FYFmethod will help you silence the distractions and focus on mindfulness, self awareness and support to reach your goals.

Fuel Your Fitness Personal Training
This includes an initial fitness assessment and customized workouts based on your current fitness level and goals.  I am available for in-home sessions and studio sessions throughout the Auburn, AL area.  Please contact me at Megan.Linge@gmail.com for rates and additional information.

Fuel Your Fitness 8 Week Online Coaching - $150
This includes an initial fitness assessment an eight week program based on your current fitness level and goals. The initial assessment includes:

• Customized fitness program you can do at home
• Instructions for recording circumference measurements 
• Instructions for capturing "before" photos
• General fitness assessments (pushups and curl ups)
• Weekly checkins via email, phone call or FaceTime
• Access to private FYF Facebook group

XBAR Fitness System Add-On - $135
Add on the XBAR Fitness System and your program will include workouts using this portable, challenging and unique piece of fitness equipment.  Save 10% on your XBAR with code MEGANLINGE.

Fuel Your Fitness 8 Week Online Accountability Program - $250
Available as a stand alone program, or in conjunction with on site or online sessions! The accountability program is a great option if you are doing your own workouts and would like the communication with and accountability to a Certified Personal Trainer.  It also ensures success throughout on site or online sessions.  The program includes:

• Weekly nutrition evaluations via My Fitness Pal (I am not a dietitian and cannot provide meal plans.  However, I will give insight and make suggestions based on your current habits and goals)                                                                           
• Weekly weigh-ins
• Weekly phone calls or FaceTime lasting 10-20 minutes
• Bi-weekly photos
• Daily emails 
• Text messages, approximately 3-5/week
• Access to private FYF Facebook group

Please contact me at Megan.Linge@gmail.com for rates and additional information.  I am also available for group training and worksite wellness programs.

Megan’s fitness journey began when she was in high school, overweight and inactive.  After joining her first gym in 1997 and making changes to her lifestyle, the extra weight dropped and her commitment to health and wellness continued to grow.  During her time at Illinois State University, Megan worked at the Student Recreation Building and became an AFAA Group Exercise Instructor certified.  Upon graduating with two degrees (Commercial Recreation and Program Management) along with an Exercise Science minor, Megan continued to work in the fitness industry.  Megan's recent accomplishments include being featured as a Rising Star in the August 2014 issue of Oxygen Magazine.  

Her experiences range from commercial to corporate to governmental fitness programming.  Megan has experienced first hand the cycle of poor food choices and not enough activity.  She enjoys helping others identify and exceed their own goals. When working with clients and participants, Megan’s approach features bodyweight movements and plyometrics, while incorporating free weights and resistance equipment. She has worked with athletes, beginners, prenatal clients, and more. 

Get Healthy in Your Home Gym

The very first time I began working out, it was in the living room of my mom’s house.  I was in junior high.  There were no weights, resistance bands or jump ropes.  I was not familiar with heart rate monitors and FitBits were unheard of.  My workouts were fueled by a drive for success and commitment to my goals.  Along with a VHS tape, Your Personal Best, featuring Elle MacPherson and Karen Vogt, I broke a daily sweat and moved to the beats of “Ain’t Nothin Gonna Break My Stride” by Matthew Wilder.  Since then, my fitness goals have evolved, along with my home gym.  

Whether your goal is to lose weight, build strength or work toward both, a home gym can offer a solution to a busy lifestyle.  A home gym is a convenient solution whether you are short on time, prefer to get your sweat on in private, or are obsessed (like I am) with all of the latest gadgets and pieces of fitness equipment.  So how do you separate the functional from the funny-looking?  Below, I have listed six of my favorite products that I have found to be sweat inducing and results producing.  

Dumbbells

Training with dumbbells offers several benefits that will improve your health and physique.  Similar to resistance bands, strength training improves bone density and increases your muscle mass.  Because muscle requires more energy to maintain, it improves your metabolism, allowing you to burn more calories throughout the day.  Weights can also be incorporated into circuit workouts, which will keep your heart rate up and improve muscle endurance.  Think “dumbbell squats for 30 seconds/jumping jacks for 30 seconds,” repeating similar sets and rounds for 20-30 minutes.  Consider purchasing the Rubber Octagonal Dumbbell Single from Power Systems.

Jump Rope 

The thought of jumping rope immediately takes me back to childhood, when I was the most uncoordinated person in gym class and would have rather had my fingers rolled over by a scooter than my face slapped with the plastic pieces of an old school jump rope.  It was during a trip to New York City that I gave the jump rope another chance.  The hotel I was staying in had a fitness center with very little equipment, one being a jump rope.  I wiped away my doubt and anxiety to pick up the jump rope, only to wipe away my sweat 5 minutes later after a heart-pumping, high intensity experience.  The jump rope can be used as part of a cardio circuit, or between strength training sets to make the workout more challenging and keep your body stimulated.  The movement activates the calf muscles along with the arms and shoulders in particular. Because it is a weight bearing exercise, jumping rope also improves bone density.  You can purchase a jump rope here from Vitamin Shoppe.  

XBAR Slider Pads

Sliders make a traditional move like the mountain climber, or plank with knee drives, more challenging.  As you are in this position, holding a plank and drawing one knee in at a time (with a foot on each slider), the quads and abdominals muscles activate to draw your knee in and flex the hip. With sliders you will use more muscles to balance your body in position. Additional shoulder stability is required and your chest muscles are used as stabilizers.  Save 10% at www.xbar.com by entering MEGANLINGE at checkout. Shipping is free.

XBAR Fitness System

The XBAR is a resistance band inspired training device that offers over 100 full body exercises.  Resistance band training is a very effective method, requiring your body to move against resistance through the entire range of motion.  Picture the motion your arm creates when doing a bicep curl.  A dumbbell feels heaviest as you curl, while resistance bands make your muscles work hard through the entire movement, especially at the top, when the band is most taut.  This also stimulates the core muscles more, particularly when doing squats or lunges with the XBAR.  

The XBAR does not require a lot of space and comes with three different levels of resistance bands and a door anchor, offering variations and modifications for all fitness levels.  Save 10% at www.xbar.com by entering MEGANLINGE at checkout.  Shipping is free.

Wahoo Heart Rate Monitor

The Wahoo Fitness TICKR monitors your heart rate, calories burned,  and time plus distance and pace when connected to your phone.  The TICKR's dual band technology works with most smart phones and GPS watches.  By monitoring your heart rate, you are able to increase or decrease the amount of work you are doing based on your goals.  It is also a great way to track your progress.  As you become more fit, the same workload that once increased your heart rate to 140, may end up bringing it only to 130.  This is because your body has become more efficient at handling the stress placed upon it.  At that time, consider increasing the workload to continue improving your fitness level.

Interested in learning more about my online fitness programs and challenges?  Click here for information about personal training!

8 Healthy Holiday Habits to Practice Year Round

It's the time of year when we raise our glasses along with our holiday spirit. We spread cheese on our crackers and cheer among friends.  Shortly after, when the parties have ended and the presents have been opened, we realize our waistlines have also spread.  The numbers on the scale have risen.  Rather than panic later, it's best to prepare and prevent this from happening.  By making healthy choices and staying accountable to your goals, you can enjoy the holidays without hindering your progress.  Here are 8 healthy habits to embrace, not just during the holidays, but year round.

1.  Bring a healthy recipe.  If you're unsure of the food that will be served, it's always a good idea to bring a dish of your own.  Others will appreciate the healthy option and you'll be able to fill your plate with moderate portions of everything else along with your contribution.  Perhaps you can experiment and find a new recipe that you haven't made before!

2.  Snack beforehand.  Avoid going to dinner with an empty stomach.  Hunger can result in cravings for cookies, candies and other "less healthy" choices.  You may also have a more difficult time controlling portions.  Try having a snack high in protein about 60-90 minutes before you know you will be eating.  I suggest greek yogurt with fruit or an apple with peanut butter.

3.  Prioritize protein.  Fill your plate with protein!  Veggies are also a great choice and should come before breads and pastas.  Protein actually has a thermogenic effect, meaning it takes more calories just to digest it (compared to fats and carbs). While this may not amount to a significant calorie burn, it does have an impact over time.  Plus, protein provides satiety, meaning you will feel full.

4.  Be the last to have the first drink.  If you choose to indulge in alcohol, make it a goal to be the last one to have the first drink.  It will save you calories, and perhaps save you from that nasty hangover the next day as well.

5.  Embrace the variety of a new workout.  Just because you're unable to go to the gym, that doesn't mean you can't complete an indoor circuit.  If weather permits, set up an outdoor bootcamp including laps around the block, alternating with pushups, body weight squats, wall sits and lunges!  Struggling with accountability? Recruit a buddy.  Even if your buddy is miles away, set aside a time when you will both agree to workout "together." My article Staying Fit While Traveling features additional tips along with an equipment-free travel workout.  I'm also a huge fan of using the XBAR while I travel.  Keep in mind, if you deviate from your usual routine (or don't workout at all), you will not lose all of your fitness progress overnight.

6.  Resign from the clean plate club. Let go of the idea that you need to finish everything on your plate. While it's a good practice to avoid wasting food, sometimes it's better to wrap it up and save it for later.  Incorporate leftovers into a new recipe.  And if you occasionally have to throw something away, think of the money we're willing to spend on fitness gadgets, gym memberships, protein bars, books and vitamins to prevent weight gain.  In comparison, having to waste a couple dollars of food that you really didn't want to eat seems insignificant.  Daily tip: If you have greens or fruit that is about to go bad, and you know you won't finish it in time, freeze them! You can later add the berries or spinach to a smoothie for added "frothiness" and nutrients.

7.  Get enough sleep.  When are free from our usual commitments and work-related responsibilities, we have the chance to sleep in and take naps.  By making sure you get 7-9 hours of sleep a night, you will stabilize the hormones that control your appetite.  Without enough sleep, the hormones that promote cravings for sugary, fatty foods increase! The hormones that tell you you are full decrease.  This is a dangerous combination, especially when surrounded by holiday treats!  Rest up!

8.  Respect differences and practice patience. If you feel pressured to eat food that someone cooked, or if you feel offended that someone has passed up your triple chocolate, three layer silk pie, just remember that we all celebrate the holidays in different ways.  For some, our inner 3 year old comes out and we get to play, wrestle, go wild and be crazy.  For others, we set records for sleep marathons on the couch, recovering from long work weeks and a shortage of sleep.  If you're like myself, I enjoy the variety of a new workout--running outdoors and completing backyard or living room routines.  For a lot of people, food is synonymous with the holidays.  Understand that everyone has their own definition of what the holidays consist of.  Do your best to be patient with those who wrestle, those who snore and those who return to the kitchen for more!

How do YOU stay healthy during the holidays?

Beauty From Within: The Benefits of Collagen and Mindfulness

What makes you glow?  For some of us, it's reminiscing about our well-earned vacation over dinner and drinks with a friend.  For others, it's the completion of a 5k race or our first blog entry. "Glow getters" all have one thing in common.  They strive to achieve their goals in life while attaining a beautiful glow both inside and out.

The following tips are ways to achieve that healthy glow, starting from within. 

1. Be generous. Give without expecting anything in return. People appreciate sincerity and when you can give freely, your actions will be more meaningful to you and the recipient. 

2. Say hello. "The more strangers I talked to, the better I started to feel about myself." This quote from Walking the Camino resonated with me recently. We say hello to strangers on Facebook, on Instagram, on Twitter. Imagine if we extended those well wishes in real life. Remain present and focus on who is around you and the moments you are experiencing. 

3. Less is more. Accumulating possessions requires effort. Effort to organize, clean, upgrade!! The less you possess, the more energy you will have for the people, yourself included, and experiences in your life. 

4. Reflect. Who doesn't enjoy a little bit of R&R, or rest and reflection as I like to call it. Just because you have an opening in your schedule, that doesn't mean you need to fill it. Quite often, I feel more productive after I have spent some time doing nothing. Reflect on the day, the week, the year. Adjust your schedule and daily routine (that's where change occurs!) accordingly based on where you are going and what your goals are. It's better to spend an 8 hour workday feeling energized, working at 100% than to drag through it, operating at 5%, with a "low battery."

5. Focus on your "done" list, not your "to do" list. Has anyone ever really completed their to do list? Mine seems to grow each day, as I check things off...more things are added to it. At times, it feels like you're barely staying afloat when someone throws you a ten pound brick, right? Well, rather than feel like you are sinking with things to do, focus on what you have already accomplished. Write them down if you have to! This encourages good organizational skills, ensuring that you work efficiently and at a healthy pace. 

Another form of beauty from within can support healthy hair, skin and nails.  A few years ago, I discovered NeoCell, a collagen company that believes in, and promotes, neurocosmetics. Neurocosmetics refers to ingredients that are applied or ingested to reduce fine lines, moisturize skin and encourage strong hair and nails. The very first product I tried from NeoCell was the Super Collagen powder.  Containing 6,600mg of collagen per serving, this hydrolyzed form of collagen stimulates your body's own collagen production. The collagen fragments enter your body's collagen matrix, turning on the receptors to produce more collagen.  Without supplementation, collagen production declines about 1.5% every year after the age of 25. Collagen is the number one protein in your body and also makes up 100% of your tendons and 86% of your ligaments. Your skin? A whopping 75% of it is collagen! NeoCell collagen is available here from Vitamin Shoppe.  Shipping is free when you spend $25. 

Recently, two new products were introduced to the NeoCell family.  I have been able to experience both and have been pleased with the high quality ingredients and research that has gone into both of them.

Glow Matrix
Glow Matrix is an advanced skin hydrating formula that provides scientifically advanced ingredients to internally hydrate the skin.  This premium formulae supports the skin's lipid barrier which helps lock in moisture and smooth the skin.  Like all NeoCell products, Glow Matrix is standardized to be both bioavailable and bioactive for maximum absorption and efficacy.  Glow Matrix uses clinically proven ceramides--specific lipids naturally present in the skin, essential to the lipid barrier or moisture barrier.  The ceramides present in Glow Matrix are clinically tested to improve smoothness, moisture and elasticity in just 15 days.  This scientifically crafted blend of nutrients promote hydration in the skin while combating free radicals.

Derma Matrix
Derma Matrix is a skin strengthening formula that provides scientifically advanced ingredients designed to internally nourish skin based on NeoCell's three pillars of collagen health--strengthen, hydrate and protect.  This formula uses Advanced NeoCell Collagen, which is created through a proprietary micronization process so that it dissolves instantly. It has a neutral flavor and dissolves easily. 

Collagen is best absorbed on an empty stomach, at least thirty minutes prior to a meal. This will ensure maximum absorption. 

Tod and A Fitness Blog?

Tod and A Fitness Blog?

I sit here asking myself: why is a 33-year-old, divorced, unemployed, single dad being asked to write for a fitness blog? I’m thinking of 20 good reasons why I wouldn’t be asked to write for a fitness blog, but then the reason why hits me. 

Maybe my article could serve as a good outlet for
me to tell my story. And if - along the way - it helps someone in my same or similar situation, then maybe blogging should continue to be a regular outlet for me. 

Are there any other 33-year-old, divorced, unemployed, single dads out there? That’s another question I ask myself a lot. Not because I feel sorry for myself, but because just a few short years ago I never would have thought that description would fit me. In fact, writing it twice already, it still sounds absurd. Perhaps you find yourself in your own life changing situation, one that you never foresaw happening. Regardless of the circumstance, the best we can do is hope that our actions and decisions will bring us to a better place in the long run. 

Without getting into the gory details, the last six months of my life have been rather tumultuous and some drastic changes have taken place. Some that I chose to make and others that were forced upon me. In the face of all of this change, I realized that I needed to find some stabilizing idea or belief to get me though the adversity I was facing. Yet, how do we implement the necessary changes in our lives to create this stability, to overcome adversity? What do those changes look like, particularly in the fitness realm?

Previous Success
Back in 2013, I committed to working on my health and fitness to be a good example for my young son, and as a way to break up the day working in my home office. The changes I made weren’t drastic, yet produced good results. It just took a little effort and dedication. I lost close to 20 pounds and felt better about myself in the process. 

However, that feeling of accomplishment was short lived as my personal life began to change for the worse and I fell back into some bad habits. These habits continued up to, and through, my divorce in late 2014. The hard work and dedication I put in to making myself better physically had all but been erased. 

It was then I decided I needed to re-dedicate myself to improving my health. There were things in my life that were out of my control, but one thing I can control right now is my well-being. But, this time I wasn’t sure where to start. My previous success was a guide, but that routine had grown stale and I was ready for a new challenge. This is where my good friend Megan enters the picture. 

A True Professional
Megan and I have known each other since 2002 when we began working together at the Illinois State University student recreation center. Even then, she was dedicated to her workout routines and had made living a healthy lifestyle a priority. I had always admired that quality about her, knowing I lacked the same discipline and self-motivation.

She and I had lost touch in recent years as she began to establish herself as a fitness professional in Chicago and I was living 12+ hours away as a married father to a young son. That said, sometime in the past year we had re-connected superficially on social media. Our conversations were few and far between, but as the thoughts entered my mind about re-committing to my fitness, I felt comfortable asking her for some advice.

A True Friend
It’s intimidating for anyone to admit weaknesses or discuss things that are out of their comfort zone. I was putting myself out there to a certain extent, but I felt like Megan would understand my needs and be able to help me get on the path to success. I’m glad to say that I was right and she has greatly helped me in the last few months. 

Not only has she helped me understand my fitness level and also start me on a program that is sustainable for me, but she has been a source of positive energy in many ways. Most specifically, she has developed a great way of thinking positively through adversity and has transferred those ideals to me. She has made me realize that there are positives to be taken from any situation.

What Now?
So, how best to wrap this up with some actionable items -- in case there are any other 33-year-old, divorced, unemployed, singles dads out there. Actually, I hope that these tips can be applied by anyone facing adversity such as losing a job, struggling in a relationship, or just feeling like you are in a “life rut” and need some help in improving your well-being. 

Consider these thoughts if you find yourself facing hard times and need some structure to help you through whatever you may be facing. 

1) It is going to be OK...it is going to be OK
2) Reach out to your family, friends, former colleagues, former bosses...people want to help
3) Network with your “weak” ties or people you have lost touch with…people want to help
4) Don’t be afraid to ask for help or advice...people want to help
5) Write down items swirling in your head, it will help you “un-clutter” the mind
6) Establish a solid sleep and workout routine (the structure is important)
7) If you do nothing else each day, fit in a workout...you’ll feel better about yourself
8) Stay positive and always reflect on the good that you have in your life
I can tell you that putting these thoughts to paper (or word processor) have really helped to reinforce in me that the steps I am taking right now are positive ones that will help lead to a positive outcome. I can also tell you that Megan has played a part in getting me through this, and for that I am grateful. 

Megan has been kind enough to let me be a guest on her blog; so, if you’re reading this and unsure about where to start on your fitness journey, reach out to Megan. Her philosophy that “everyone is unique” and “not every workout works for everyone” is one that resonated with me and I think will make many feel comfortable. She is a true professional and also a great friend and I can’t thank her enough for her support during these trying times. Now, it’s time for me to go do some planks....

Tod

Tod Meisner has 10+ years of public and media relations, sports information, digital and traditional marketing, social media and employee communications experience.  He is also a doting father, baseball fan, storyteller, sports humorist, Ticket P1, bourbon drinker and all-around good guy.  He can be reached at todmeisner@gmail.com or you can follow him on Twitter, LinkedIn and Instagram.  You may also subscribe to his blog, Meisner Musings.

Beyond the Workout Log: Revealing Wisdom by Journaling

This past week I began a new journal.  The pages were as blank as fresh fallen snow (dare I say that word as we eagerly anticipate spring in Chicago?).  In a lot of ways, keeping a personal journal is similar to keeping a workout log.  Whether or not you record your sets and reps, you are likely familiar with the benefits of doing so.  One of the number one reasons is to track your progress.  If you have no point of reference to what you did last week, six weeks ago or six years ago, how can you identify (and appreciate) how much you have evolved from where you once were?

Journaling is a way to tap into your brain with a new perspective--writing out your thoughts, word by word, triggers a different thought process in the brain.  We communicate differently when writing than when speaking and typing.  I tend to express myself better when writing (or at least that's when I feel most articulate and it is what I'm most comfortable with). 

I have kept a journal for over twenty years.  In the past, my intention was to re-read entries and, along with some added commentary, publish a memoir.  While that thought still enters my mind from time to time, I avoid stressing over it and prefer to focus on one entry at a time, one day at a time.  Sometimes I write with the purpose of clearing my mind and grounding thoughts so they no longer circulate in my head.  Those negative and anxious thoughts tend to die once they've been buried in my journal.  Ironically, on those same pages, I "plant" positive thoughts.  The positive thoughts are able to "grow" and be viewed with new insight.  There have been countless times when I've begun an entry with no other intention than to clear my mind and, shortly after, I have identified moments of pure revelation and inspirational "shifts."  

Here are some thoughts to ponder if you are new to journaling or just need some ideas to break through your writer's block.  Keep in mind, a spiral bound notebook from Barnes & Noble isn't necessary.  Grab piece of paper, pen (or pencil) and get started.

• Find a quote that inspires you.  Write it down.  What does it make you think?  How does it make you feel?  What is going on in your life that makes you relate to it?
• Think of a moment you felt accomplished.  What did you do to reach that point?  What specifically happened that made you feel successful?  What can you do in your life now that will make you feel accomplished?
• What kinds of decisions are you facing in your life right now?  Are you at a crossroad?  What are the outcomes of each choice?  Are you listening to your instincts? What are they saying?
• What is important to you?  Who do you value in your life and why?  

Even if nothing else seems to come of the entries, at the very least they provide moments to reflect on later in life--remembering how far you have come and how you no longer think of the people you once did and how circumstances that once caused havoc brought you to a much better place that you can only appreciate now, in hind sight.  Other entries will remind you of how far you have come, and how you think of other people and other circumstances, but with gratitude and happiness that reignite every time you indulge in the words and memories.

Non-Scale Victories

Non-scale victories are the best! Too often, we get caught up in the numbers.  One day you are down a pound, the next you are up a half pound.  So you avoid weighing yourself for a few days only to find out that once you do, your weight is down 2 pounds.  What gives? Why does it matter?  While the scale may fluctuate as much as the Chicago weather, the emphasis should be on improving your health versus losing weight (more specifically losing fat). 

Progress Photos & Strength Gains
It had been a while since I posted any progress photos.  To be honest, I had not taken any either.  After competing in an NPC Bikini Competition last year, I decided to spend time focusing on developing myself as a personal trainer and fitness instructor.  Along with this, my priorities include educating others and being a resource to those who are looking to lose fat, gain strength, improve their health, or touch their toes without feeling their hamstrings (or anxiety levels) tighten.  This morning I decided to take some photos, never anticipating an entire blog would result.  I also did not anticipate seeing a visible change in these photos, as my body weight is relatively the same.  I realized my strength had improved (one of many reasons to track your sets, reps and weights).  Around the time of the previous photo, in September 2014, I completed 7 reps with 30lbs of resistance in the first set using the assisted pull-up machine.  Today, March 9th of 2015, I completed 10 reps using 20lbs of assistance.

Non-Scale Victories
The following list provides opportunities for you to discover your own progress using methods other than the scale.

-Track your workouts.  One of the reasons it's so important to track your workouts is so you can improve your strength.  Consider working to increase the number of reps you complete, increase the weight you lift...or both!  It is also important to incorporate variety into our routine to the body does not plateau by adapting to a specific training method.  I refer to myself as the "Bodybuilding Yogi," which may sound like an oxymoron to some.  But it keeps me flexible, keeps me strong, and keeps me engaged.  Some days I do an extended number of reps using body weight, other days I leg press so hard the plate feels like a concrete wall!  I have also discovered the XBAR, a great tool that incorporates variety through the use of resistance bands (save 10% with code MeganLinge at checkout on xbar.com).  It does not matter how you track your workouts.  Use a notebook, use an app on your phone, grab a napkin and pen from the juice bar!  Refer to the notes from your previous sessions and plan for progress.

-Measurements.  Typically, I take measurements every 4-6 weeks.  It is preferable to have someone else take the measurements.  Keep in mind that you will have more accurate results when re-measurements are done by the same person.  The following is an example of what I use with clients.

1. Chest (directly under armpits, underneath arms)
2. Waist (most narrow)
3. Navel (belly button)
4. Hips (widest)
5. Thighs (center of each)
6. Calves (widest of each)
7. Biceps (center of each)

-Clothes.  How are you clothes fitting, are they looser?  Your body weight may stay the same but as you train, your composition will change and circumference measurements will do down, resulting in looser fitting clothes.

-Photos.  No, you do not have to wear a bikini or put on your underwear for these.  You can, but if you choose not to, wear something that is fitted.  The more you reveal, the more progress you will be able to observe.  Keep the pictures to yourself or share them for increased accountability.  I recommend taking the photos at the same time of day, with natural lighting.  Wear the same outfit each time and take a front, profile and backside photo.

-Better health. Keep in mind that as you continue working out, you are likely to experience an improved mood, better sleep, an increase in energy and improved heart health.  Ironically, just this morning, one of my clients commented that she spent the weekend cleaning her kitchen and was amazing that she was not sore afterward.  She is over the age of 60, retired and trains with me twice a week for 30 minutes.  It was extremely rewarding to see how excited she was with this realization.  No scale necessary.  

"Megan, what are YOU doing?"

While I am usually hesitant to share my specific workout plan, diet, habits, bed time (it's been as embarrassingly early" as 8pm)...it's because what works for me may not work for you.  If you love to run you probably would not adapt to my program very well because there is little to no running!  Doing what you enjoy is a vital component to a successful program.  If you have three kids under the age of 5 and need to be at work by 9am, it is less likely (though still possible) you will be able to spend an hour at the gym from 7-8am.  The key is creating a routine that is attainable to sustainable. Your program should progress as you do.  If you have questions or are interested in a program based on your goals and current fitness level, visit the Fuel Your Fitness page for information about online services. 

Remember

-This is YOUR journey and the first step is identifying a realistic goal, then creating an action plan based on your current fitness level and resources.

-If you choose to weigh yourself, I recommend doing it once or twice a week.  Stay consistent with the day and time so you can compare "apples to apples." For example, weigh yourself every Wednesday morning at 7am after you have gone to the bathroom and before you have gotten dressed. Remember that your weight fluctuates on a daily basis.  It will vary based on hormone levels, hydration levels, the amount of sleep you've had, what you recently ate, etc.

-A friend recently gave advice regarding traffic to my blog.  "Don't check numbers from day to day, you'll drive yourself crazy."  It is more important to track the changes over time.  The same holds true for the scale.  Stay sane and steer your energy in a more fulfilling and rewarding direction.

What kind of non-scale victories have you had?  Share yours and use @inspirelingefitness.  I would love to know what has worked for you and see the progress you have made!

Shields of Strength - Purchase Here

Whether you are purchasing Shields of Strength for yourself or as a gift, choose from a variety of necklaces, key chains, shoelaces, gym towels, headbands and much more.  Click here to explore the options! 

I discovered Shields of Strength through Instagram and was so intrigued by the products and the company's presence in various communities, particularly in the fitness industry. It is amazing to see women like Jamie Eason and Paige Hathaway not only represent their commitment to a healthy lifestyle, but to a spiritual one as well. Days later, I got together with a friend of mine, and she was wearing the weight plate necklace. I knew right then that I was going to order one. I reached out to Shields of Strength that day, after placing my order, to inquire about becoming more involved. When I connect with a person, company, or product, I want to share my excitement and let others to know about it. I saw this as a great opportunity to share my faith in God and my passion for fitness.

Get Fit, Stay Fit with the XBAR

During a flight to Atlanta in the fall of 2014, I was flipping through the pages of Muscle & Fitness Hers when I discovered the XBAR.  My eyes scanned the “holiday gift guide,” taking in the festive buffet of earbuds, hats, activity trackers and everything else an avid gym goer or athlete would appreciate.  But out of all of these must-have items, the XBAR stood out as soon as I saw it. The XBAR resembles the familiar curl bar, with three different standard hand positions, close grip, regular grip and wide grip, which allows for unlimited exercises.  You can do countless variations of planks and pushups, squats, lunges, presses, curls, extensions and more! Within seconds, I was snapping a photo of the page with my smart phone so I would remember to look into it once I arrived home.  

There were quite a few reasons this product piqued my interest, the most important of which I have listed below.  Visit www.xbar.com and use code MEGANLINGE at checkout to save 10%.  Shipping is free!

The XBAR is Portable

Recently, I have been traveling more often for work events.  While I appreciate an escape from my every day routine, access to a gym is never guaranteed.  And although many hotels provide fitness centers, the “gym” sometimes consists of a treadmill, a single set of dumbbells and maybe (if you’re lucky), a water cooler.  When planning your travel routines, it’s much easier to stay accountable when you know what resources you will have access to and how to incorporate them into a full body workout.  Typically, my travel routines are shorter than the ones I do at the gym.  For this reason, I appreciate the efficiency of the XBAR.  You can plan your workouts ahead of time and, because of the resistance method of training, you’ll incorporate more core work and recruit the stabilizing muscles more than you might have otherwise.  The XBAR is 34” end to end and the entire kit weights less than 10 lbs.  The XBAR was created by Damian Sanders, ex-pro snowboarder.  Like a lot of people, his schedule became filled with family life and running a small business.  Determined to find a solution to his problem, Damian was looking for something portable, convenient and functional.  Within 3 months of using the XBAR prototype (and eating right), he was back in great shape.  What started as a simple push-up bar evolved into a life-changing fitness tool.

Not only do I enjoy traveling with the XBAR, but I’ve also appreciated the convenience of using it at home AND in the gym.  As a personal trainer, I am always looking for new and stimulating ways to keep my clients challenged.  The XBAR is a great piece of equipment that can be incorporated into an existing routine, or used on it’s own.  One of my favorite workouts includes cardio intervals and strength intervals using the XBAR.  The kit comes with a drawstring travel bag, containing three different levels of resistance bands.

The XBAR Offers Variety for the Body

Another reason I was immediately so fond of this product is because of the variety it offers.  In February 2012 I had surgery for a herniated disc.  The herniation was the results of too much activity, not enough rest and a worn out body!  Since then, I have realized the importance of moderation and have come to appreciate the “peaks and valleys” of a workout routine.  Not every workout needs to be as intense as the last, not every run needs to be faster or further than the previous.  What I enjoy about the XBAR is that even though I’m not leg pressing 45s or doing assisted pull-ups to strengthen my upper body, the muscle activation provided by the XBAR stimulates the muscle fibers in a new way, recruiting muscle from different positions with a form of resistance the body may not be used to.  Doing the same exercises, with the same equipment and the same amount of weight will cause the body to plateau.  Not only that, but you are more likely to injure yourself that way.  The XBAR recruits the core and stabilizing muscles, which encourages you to use good form and provides a mind-muscle connection that creates better awareness during, and after, your workout.  

The XBAR Accommodates Varying Fitness Levels and Body Types

With three different resistance bands (included), the amount of resistance you can achieve is equivalent to an entire gym rack.  Use one band for a light workout, add all three bands together and the resistance is more than most people can handle.  Because of the fluid rotating end-swivels on the XBAR, and the rubber to rubber detached pushup docks, you can always find a position that perfectly fits your comfort zone.  Being that I am 5’11.5,” I am sometimes concerned with using resistance bands for fear they may snap!  However, you can position just one foot centered on the band to allow for more stretch.  If you are on the shorter side, you can spread your feet further apart to take up the slack and get more resistance. While foot placement will vary the amount of resistance each band provides, in general the weight equivalent is as follows:  green band = 5 pounds per side, red band = 8 pounds per side, blue band = 13 pounds per side.  An additional black band is sold separately and offers 19 pounds per side.  



XBAR TripleSet Circuit
This routine was inspired by a class I created and teach at Lateral Fitness in Chicago.  The workout, called TripleSet, alternates between sets of cardio (C), strength (S) and core inspired (CI) intervals. So drop your excuses and get ready to raise your heart rate with this version of my workout including the Xbar.  Perform each exercise for 30 seconds.  Complete 2-3 rounds of the seven sets.  Rest as needed.  

1C  High knee run

1S  XBAR squats

1CI XBAR plank with knee drives 

2C  Mountain climbers

2S  XBAR upright row

2CI XBAR plank with leg lifts 

3C   Jumping jacks

3S   XBAR lunges with right leg in front

3CI  XBAR side plank to right 

4C  Jumping jacks

4S  XBAR lunges with left leg in front

4CI  XBAR side plank to left 

5C  Jump rope in place

5S  XBAR pushups

5CI XBAR reverse plank with leg lifts 

6C  Jump squats

6S  XBAR side lunge to right

6CI  XBAR reach out plank 

7C  Jump squats

7S  XBAR side lunge to left

7CI  XBAR kick backs (30 seconds/side)