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.

Pizza Fries

Eat clean, train dirty right? Keep those meals and snacks healthy with this pile of deliciousness, packed with healthy carbs and nutrient rich tomatoes!

Ingredients

1 baked sweet potato

1/2 cup reduced fat mozzarella cheese

1/2 cup pasta sauce (this one has just 7g of sugar per serving)

1 Flatout flatbread wrap 

Preheat oven to 375 degrees. Place Flatbread on pan and top with sliced potato, sliced tomato, sauce and cheese. Bake for 20-25 minutes. 

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!

Banana Coconut Bites

This sizzling snack is a sweet treat that provides healthy fats from coconut oil, cinnamon to stabilize blood sugar levels,  fiber from flaxseed meal to help manage your weight and reduce the risk of heart disease, along with bananas which can help eliminate depression due to their effect on serotonin levels (the brain's neurotransmitter that keeps you happy).

Ingredients
2 bananas, sliced
2 T. Coconut Oil 
2 t. cinnamon
1/2 c. flaxseed meal
2 t. Xylosweet

Directions

Melt coconut oil in small bowl.  Pour dry ingredients into small bowl.  Place pan on stove, over low to medium heat.  Coat sliced banana with coconut oil, then transfer to dry ingredient bowl to coat.  Place on frying pan and cook for 6-8 minutes, stirring occasionally.

Strawberry Blueberry Protein Muffins

Inspired by a recipe seen in Oxygen Magazine, this revised version of the Blueberry Protein Muffin is also strawberry flavored and high in muscle-fueling, fat-burning, crave-busting protein! With just ten ingredients, it is simple to make and very affordable as well.

Ingredients

3 scoops Quest Nutrition Strawberries & Cream protein

1 cup brown rice flour

1 t. nectresse sweetener

1 t. baking powder

4 T. liquid egg white

1 t. vanilla extract

1 container of reduced sugar applesauce

1 container of Yoplait Whips Greek Yogurt, Strawberry Cheesecake flavor

2 bananas, mashed

3/4 cup fresh blueberries

Directions
Preheat oven to 325 degrees.  Combine all dry ingredients.  Combine wet ingredients, except for the blueberries.  Mix the ingredients together and pour into lined muffin pan, top with blueberries.  Bake for 15-20 minutes.

Sweet Potato Coconut Wrap

Coconut oil and chia seeds are two of the most talked about "superfoods" that have a number of health benefits and countless reasons to include them in your diet.  Chia seeds are a vegetarian source of Omega 3s which can reduce joint pain and lower the risk of heart disease. Diets high in Omega 3s have also been shown to reduce inflammation.  Chia seeds are also high in fiber, which helps keep you full.  Coconut oil is high in a saturated fat called medium chain triglycerides.  These fats work differently than other types of fats in the body.  The lauric acid in coconut oil can help reduce high cholesterol and high blood pressure.  Coconut oil reduces damage to the arteries, preventing atheresclerosis. 

The Sweet Potato Coconut Wrap features both of these ingredients, providing a variety of flavors and textures ranging from creamy, coconut infused, peanut butter to the crunchiness of baked sweet potatoes to the soft and doughy texture of flatbread.  This nutritious snack can also be part of a meal (who doesn't LOVE peanut butter as part of their breakfast?!).  It's full of fiber, fats, protein and healthy carbs that will nourish your body and provide brain fuel throughout the day!  I made a large batch of sweet potato fries and have listed the recipe accordingly.  For one serving, you will use 1/2 flatbread and other ingredients as indicated.

Sweet Potato Fries

3 medium sized sweet potatoes

2 T. Coconut Oil

2 t. cinnamon 

2 t. ginger powder

Preheat oven to 375 degrees.  Microwave sweet potatoes to soften before cooling and slicing.  Mix with coconut oil, cinnamon and ginger powder.  Bake for approximately 25-30 minutes, or until crispy.

Sweet Potato Coconut Wrap

1/2 Flatout Flatbread Wrap

1 T. Earth Balance Coconut & Peanut Spread

1 t. Chia Seeds

1 T. Shredded Coconut

Spread peanut butter onto 1/2 of a Flatout Flatbread wrap. Top with chia seeds, then 4-5 sweet potato fries.  Top with shredded coconut and wrap!

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.