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

The Work-Workout Balance

Work hard and the results will come, right?  Kind of.  If your goal is to get in shape, then yes, you will have to work hard in the gym (or wherever you fit in your fitness).  But you will also have to manage your diet and make sure your sleep schedule is on fleek.  Likewise, there is more to it when it comes to your making “gains” in your career. It takes long hours, evening social events, and sometimes lengthy travel in order to make progress and move upward.  So what happens when those requirements interfere with your gym time and your promise to replace beers with banana-spinach protein shakes?  The following solutions will ensure you overcome those pesky barriers to success. 

The Problem:  Happy Hour

The Solution

It’s been a long day filled with phone calls, emails and meetings. You’ve made some final decisions regarding a big project while texts from your indecisive friends pop up on your phone.  Pizza or burgers?  Outdoor beer garden or indoor with flat screens to watch the game?  The only decision you want to make is what time to leave the office.  One of the problems with happy hour, is it rarely lasts an hour.  It might turn into dinner following your after-work drink, which then turns into “one more” after finishing the entire burger and fries you ordered because your alcohol-influenced self read it on the menu as “protein.”

-Avoid showing up to happy hour on an empty stomach.  Drinking on an empty stomach will increase the impact of the alcohol, and decrease your ability to resist that plate of nachos.

-Have a snack beforehand.

-It’s also a good idea to be the last one to have the first drink.  The later you begin your happy hour, the less alcohol you will likely consume throughout the evening.

The Problem: Burning the Midnight Oil

The Solution

Maybe you're up with the birds to catch that rush of endorphins that you chase at the gym. Maybe you're up late every night, replying to every email and reviewing every power point slide of your presentation. If you can relate to either of these, or (worse) both, there's a chance you're not getting the recommended 7-8 hours of sleep each night. If you'd rather burn fat than "midnight oil," prioritizing your sleep is a must. The quantity and quality of rest you get has a direct impact on your mood, energy levels and the hormones that support muscle growth and control your appetite. Having trouble calling it quits?

-Unplug at the same time every night to develop consistent sleep habits.

-Retire from the phone, computer and TV so you can recharge your body along with those devices.

-Consider using an eye mask to reduce the impact of light in your room.  Even a subtle amount can affect your melatonin levels, a hormone which plays a role in weight control and immune health.

The Problem:  The Vending Machine and Food Delivery Services

The Solution

Remember when hunger struck and you instinctively ran to the vending machine to grab a snack? With countless food delivery services, you might find yourself grabbing your phone just as quickly as those Gardetto’s.  Overcome endless, convenient food options and a bottomless burrito bowl by filling up with these tips.

-Schedule healthy food. The convenience of many smartphone apps makes order food fast, easy and efficient.  Use this to your advantage! Know which restaurants or meal delivery services offer nutrient dense options.  Many of them offer customized options such as gluten-free, nut-free, Paleo and vegetarian.

-If you’re eating out, don’t be afraid to create your own “meal” of side dishes.  A few of these “micro-meals” can add up to create a well rounded lunch.  Aim to include a protein, carb and veggie.  An example might be a baked potato, loaded with steamed broccoli and cottage cheese.

-Go with the tried and true "old school" method of packing your own.  And keep snacks at your desk! 

The Problem:  When (and where?) to Workout

The Solution

There's an increasing number of hotels and workplaces that provide gyms and wellness programs. Whether you're on the road or at work, there are countless opportunities to workout regardless of what your HR department might offer. Many companies provide free access to onsite gyms, or discounted memberships to one in your community. Onsite fitness centers, or those at a hotel, may not be "all inclusive" but the most important part isn't the amount of equipment or how new it is, but what you do with it.  Regardless of where you are or what equipment you have access to, keep the following in mind.

-Implement activities throughout your workday.  Think planks, wall sits, and stair climbs!  Never underestimate the significance of staying active.  Before roll your eyes and think “I’ll pass on burning the 10 calories,” take into account the energy-impact, how it will contribute to a quick mood boost.  It might also be exactly what you need to prevent a trip to your co-worker’s candy jar.

-Keep a pair of gym shoes and workout clothes in your office. While you might not have access to a shower, you never know when you might be able to get outside for a quick walk or outdoor circuit.  Check out The Bare Basics Workout for an equipment free routine you can do anywhere.  

These tips, along with commitment and an open mind, will help you achieve progress and bring you closer to your fitness goals despite work-related obstacles. What are your favorite ways to stay active and maintain a healthy lifestyle when balancing responsibilities at work? 

This post was originally featured here: http://etbfit.com/blogs/news/128180739-the-workout-work-balance

Cardio-Cable Core Workout

If you're like a lot of gym enthusiasts, you may have a love/hate relationship with the treadmill that turns to hate after ten minutes. And the long, slow upward climb on the stepmill feels like a trek to reach the top of Mount Everest. As a result, I created this core-inspired cardio cable workout. It's a great way to get your heart rate up while focusing on full body, particularly the abs and back, movements. Complete three rounds of the following with minimal rest. Treadmill work should be done around a 7/8 on a scale of 10 (modify by walking briskly, jogging, sprinting, and/or using the incline!). For the cable movements, use a weight that is challenging but allows you to complete the reps with good form. Overall, the routine should take close to 30 minutes to complete. 

Treadmill: 5 minutes

Mountain climbers: 30 seconds

Cable low to high woodchops: 15x

Burpees: 30 seconds

Standing cable rotations: 15x/side

Jump squats: 30 seconds

Lunge with knee and cable row: 15x/side

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.

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.

Fuel Your Fitness Grocery List

Maintaining a healthy diet does not have to be stressful and time consuming.  Equipped with the right resources, it IS possible to plan meals for the week, shop efficiently and prepare food that is full of nutrients and flavor!

I have created the following list based on personal experience and resources that I have come to trust over the years. I am a certified personal trainer and certified fitness instructor with over 15 years of experience in the industry.  Please be advised that it is best to consult your doctor or a registered dietitian if you have specific dietary needs.  The following tips offer advice to ease the stress of shopping.

• Emphasize moderation and prioritize foods that are minimally processed. 
• Eat for energy! Provide your body with the right kind of fuel and you'll feel less tired and more energetic.
• Avoid labeling food as "good" or "bad." 
• Be aware of excess sugar and the impact it has on your health.  Here is a great article by Kristin Kirkpatrick of Huffington Post, 10 Things You Don't Know About Sugar.
• Also be aware of prices and the impact they have on your wallet! 
• If you're looking to improve your financial fitness, I suggest downloading apps to your favorite grocery stores.  Typically they feature sale prices, coupons and more.  My favorite is the Target Cartwheel app.  From time to time I use the Kroger and Winn Dixie apps.

Carbohydrates

Quinoa

Brown Rice

Sweet Potato

Whole Wheat Pasta

Oatmeal (The flavored varieties have a lot of added sugar, stick with unflavored and add fruit, protein powder, nut butters and more)

Low Carb Tortillas
Ezekiel Bread or Whole Wheat Bread
Fresh, Frozen or Canned in Light Syrup Fruit (prioritize fresh, then frozen, then canned)
Fresh, Frozen or No Salt Added Canned Vegetables


Fats
Coconut Oil
Olive Oil
Avocado
Nut Butters (Natural, avoid reduced fat because they contain a lot of added sugar)
Fish Oil


Proteins
Nonfat, Plain Greek Yogurt
Lowfat Cottage Cheese
Tofu
White Meat Chicken or Turkey (remove skin)
Beef: Round, Sirloin, Chuck Arm, Loin, and Extra-Lean Ground
Pork: Leg, Shoulder, Tenderloin
Protein Powders (There are a lot of great options at Vitamin Shoppe. Shipping is FREE when you spend $25 or more.)
Eggs
Beans
Legumes
Lentils
Fish and Shellfish (Not battered)

Misc.
Mustard
Hot Sauce

Salsa

Herbs & Spices

Flavored Vinegars

Tea

Coffee

Be proud of yourself for taking the time to plan your meals and shop wisely.  Nutrition is just one component of a healthy lifestyle.  Make sure include restoration and activity as well.  For more information about my online programs and Fuel Your Fitness Method, click here. What are YOUR favorite healthy shopping tips? Have I left any off the list? Comment below and share on social media with #FYFmethod!

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.

My Fitness Exploration

A lot of time has passed since I was the girl in the eggplant purple, Abercrombie & Fitch henley, wearing khaki pants and an extra 40+ pounds on my 5'11.5" frame.  I came across this photo, along with some others, in recent years.  Several times I have explored the possibility of sharing them, one day, when I was "ready."  

"Ready" meant on the verge of publishing a memoir of my life story.  "Ready" meant I had established myself as a leader in the industry and was fully prepared for my moments of "fame" as I revealed the progress I have made since that photo was taken, around 1997.  As years passed and social media evolved, I was amazed to observe all of the transformations, success stories, fitness journeys and makeovers.  Before and afters fill my news feeds daily and none of these transformations are to be taken lightly.  Whether your workouts involve holding plank for an endless 15 seconds or bench pressing more than your own body weight, your progress should be recognized and respected.  If you went from ordering a burger, fries and milkshake once a week instead of five times a week, your progress should be recognized and respected.  

As I recognized these accomplishments in others I asked myself, "If these people are willing to expose their struggles and a new six pack, revealing the progress they have made, why haven't I?"  During the past 17 years of my fitness journey, I have dropped the excuses and excess weight while raising my self awareness and confidence.  Now, I am helping others do the same with my online training programs. 

To me, having a fit body is the manifestation of your goals and success, fueled by hard work and commitment.  My goal is to use what I have learned to inspire and motivate others.  

Last summer, I was given the opportunity to be featured in the Rising Stars column of Oxygen Magazine.  I have been a fan of Oxygen  Magazine since it's early stages in the late 1990s.  I vividly remember when a friend of mine introduced me to Oxygen during one of our shifts at the Illinois State Rec Center (little did I know that was the start of my fitness career AND my addiction to such a solid source of information).  My friend was more familiar with the industry and used to point out Adela Garcia when she would come in to use the StepMill.  We were one of the only gyms to feature this piece of equipment!  The machine has since received the attention it deserves, as has Adela.  I have decided to share my fitness journey, as described in the following Q&A article that was submitted to Oxygen Magazine in April of 2014.  A portion of this article was then featured in the Rising Stars column of the August 2014 issue.   

Were you athletic in your youth?  Not at all! Unless having a newspaper route counts! From the time I was about 8 years old until sophomore year of high school, twice a week I walked what felt like MILES.  It probably took about 45-60 minutes and, looking back, I am certain it helped me stay in shape.  Once the paper route officially ended, I gained a lot of weight.  In high school, I ate too much and moved too little, reaching a high of 210 pounds.

Before I began high school, my mom gave me the choice of playing golf or tennis (to encourage me to break out of my shell and become "more social.")  The golf lessons she signed me up for consisted of a bunch of grade school boys and myself!  I didn't mind the tennis lessons, so that is what I pursued in high school.  I rotated between third and fourth doubles.  If you know anything about tennis, that doesn't say much about my ability.  Going into my junior year, the coach ordered a double X t-shirt for me. THAT was a wake up call.

What were some of your athletic accomplishments?  Oh gosh.  I ran the entire 1-mile in gym class my senior year of high school without stopping to walk.  That was the first time I completed it without walking, about a year after I joined the gym.  Also, throughout four years of tennis practice, I despised the drills my coach made us do.  I strongly disliked someone telling me how hard to work.  Now, I find the motivation and discipline within to push myself and stay challenged.

When did you start working out and what inspired you to do so? My mom gave me a membership to Women's Workout World for my 16th birthday.  I was very shy, kept to myself and did not have many friends.  As a result I spent a lot of time at home, eating too much and feeling lonesome.  The gym helped me lose the extra weight I had put on, and helped me gain confidence.  To this day, I hear Gina G's "Ohh Ahh Just a Little Bit" and have flashbacks to my first step aerobics class!  It's a great memory.

Who is your role model? Why? Both of my grandmothers are my role models.  While they have passed away, they stayed active well into their 90s, one riding the stationary bike for 20 minutes a day and the other going to water aerobics class.  The quality of your years is so important, even more so than the quantity.  I'm a firm believer in brain health as well.  So although they may not have gotten their heart rates up very high, among the benefits of their activity was retaining mental awareness and social interaction.  I admire them for taking such good are of themselves and their family.

Are you more of a cardio woman or a weights gal? Why?  I used to be a Cardio Queen!  Every time I went for a run, I felt the need to run the same distance (or more) than the last time.  You can only do that for so long before your body breaks down.  In October of 2010, my back went out and I had a herniated disc.  It was the result of too much working out and not enough rest.  Now, two years post-surgery, running is a thing of the past (except when the weather is good and I need some time outside, jogging usually no more than 30-40 minutes).  In April 2013 I began working with a strength coach at Hard Pressed High Intensity Workouts.  He put me through 30 minutes of butt kicking, sweat dripping routines twice a week.  It changed my perception of what I was capable of, and I do the best I can to reach that intensity level when I train on my own.  They helped me bust through a major fitness plateau--one I didn't even know I had reached!

What is your favorite training move? Why? I am a huge fan of the split lunge and the single leg-leg press.  It's so important to focus on unilateral training to help correct and prevent imbalances.  My right leg is still weaker than the left due to nerve damage from the herniated disc.  I like explaining to clients how unilateral movements will help activate stabilizing muscles as well.  When you are not using as much muscle to move through a range of motion, you have no other choice but to focus on form and quality.

What is your workout plan like? I strength train for about 30 minutes, 5 times a week.  There are days the leg press feels like a concrete wall during the last couple of reps, and there are other days when my legs are shaking from muscle overload due to high repetition with my own body weight.  The variety is what keeps my body (and mind) stimulated.  I love seeing all of these concepts incorporated throughout Oxygen.  If you are constantly using the same training methods and principles, your body will adapt and progress will slow.  This variety also helps to prevent injury from overuse.  For cardio, my favorite machine is the StepMill.  When I'm not on the StepMill, I blast through sets of my cardio/strength circuits, usually incorporating the XBAR.   

What do you love most about Oxygen?  

I love the sense of community that Oxygen creates.  It amazes me to see so many women of different backgrounds, careers, life challenges, and life accomplishments come together with the common bond of fitness.  Before there were Pinterest boards, I used to cut out pictures from Oxygen Magazine and tape them into a notebook as inspiration.  The notebook still exists.  Via social media, it has become easier to establish connections with these women and contributors.  Two of my favorite fitness role models are Kim Dolan Leo and Emily Skye.  As leaders in the industry, it makes me happy to interact with them.  I'm working hard to influence others in my own unique way.

What's your favorite type of cardio? I write up my own routines and take over any open space with my music, notes, weights and a clock!  Using combos of cardio and strength exercises, I create about 7 "pairs" and run through the entire set 3 times.  For example, one pair might be 30 seconds of burpees (cardio) followed by 30 seconds of pushups (strength).  Another would be jumping rope and alternating lunges.  It's a great way to get the heart rate up during the cardio segments and then bring the heart rate down during the strength.  It's full body, efficient and keeps me from getting bored!

What gets you pumped up the most right before a workout? Reminding myself of my goals.  If you don't have a destination, you're more likely to go in circles!  Or pull over! And once you pull over, who knows when you'll get back "on track."  Having a competition to train for motivates me to plan my workouts, record my sets, reps, and weights and make sure that my actions and decisions today are directing me to where I want to be in the future.

Do you have a favorite quote that inspires you?  
“If you want to live a happy life, tie it to a goal, not people or things.” -Albert Einstein  

Have you ever competed and if so, how long have you been competing? I have!  I competed in my first show in November 2013.  A friend in the industry told me I was doing it and started talking to me as though I had already signed up.  I went along with it, unsure if I would follow through.  About two months out from the show, when I ordered the suit, reality hit!  It took me some time to believe in myself and to build the confidence. This was a great example of showing how important it is to have a support system and establish relationships with people who believe in you.

Who has supported you the most throughout your fitness journey? My family.  They have dealt with my moodiness, peculiar eating habits, physical and emotional setbacks and more.  As you become more committed to a specific goal (of any kind), your lifestyle changes.  That sometimes means a shift in your support system as well.  When it comes to family, they're there regardless.

What are your big plans for the future? I enjoy creating a strong community of like-minded individuals through my blog and on social media.  It is a long term goal of mine to enhance my online training services and publish a fitness ebook, team up with Vitamin Shoppe, and lead the very first XBAR Fitness class.  The support system through social media is amazing and I would love to continue educating others and providing resources to help them achieve their goals. 

What piece of advice would you give to a newbie in the gym? Make sure your goals are based on your current fitness level and what is achievable for YOU.  There are so many program, methods, and specialty studios, that you can feel "lost" not only in the gym, but in the industry as a whole.  Always take into account what your current fitness level is so you can assess what a reasonable goal looks like.  Enlist the help of a trainer or knowledgeable friend if you are unsure.  From there, map a course based on your abilities and resources so you can reach that destination.  Also, I encourage you to track your progress with photos and measurements.  Even if you are not training for a specific event, this type of goal will hold you accountable and remind you to work hard and stay committed.

What's your best fitness tip (This could be related to training, nutrition, personal attitude, fitness gear, etc.)? The only person you should do this for is for yourself.  Along the way, you will likely inspire and motivate others.  This creates a positive cycle--motivating individuals who, as a result, then motivate you.  The healthier you are, the more equipped you will be to help those you care about. 

Megan is certified as an AFAA Personal Trainer and has competed in two NPC Bikini Competitions.  Upon graduating from Illinois State University with two degrees (Commercial Recreation and Program Management) along with an Exercise Science minor, Megan continued to work in the fitness industry.  Her experiences range from commercial to corporate to governmental fitness programming. 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. Click here for more information about personal training and online training.

For more fitness inspiration, visit Tod at Meisner Musings.  Tod was featured as my first guest blogger and shared an introduction to his fitness journey. 

5 Thoughts to Ponder While Setting Goals

Years ago I was invited to a networking event that was taking place at Willis (forever in my mind "Sears") Tower.  Back then, we had flip phones instead of GPS.  And having grown up in the Chicago suburbs, I was confident that my map-less self could navigate along the Dan Ryan and through the city streets to reach my destination.  After all, how can you miss the Sears Tower??  Until 1998, it was the tallest building in the world.

I set out with the eagerness and excitement of a young professional, heading along 94-West and taking in the skyline as it lit up among a dark sky.  It didn't take long to realize I had no idea which exit to take, which roads to turn down.  My confidence dropped as quickly as Chicago's winter temperatures.

After a couple of turnarounds, and one pullover to ask for directions, I finally reached my destination.      While the embarrassment of this experience has diminished, the lesson I learned has stayed with me.  How many times have you had to take an unexpected turn and re-route? Regardless of your destination, chances are at some point in your life you have realized that while it's important to set a goal and keep your eyes on the prize, it's just as important to spend time revealing and understanding the steps it takes to get there.

1. Where is your starting line?  Stay focused on your experience and your skill set.  It can be discouraging to compare your accomplishments to someone else's.  Let the success of others inspire you and help provide the framework for what is uniquely yours.

2. Where do you want to be?  Stay unique. Self development will create self awareness, which then allows you to become your best self.  Being your best self creates the foundation for everything you're trying to build--for yourself and for others.

3. Plan for roadblocks and detours.  There will be potholes, red flags and slow moving traffic along the road to success.  Use your resources! Some of my favorite resources for self development are podcasts, books, and professionals in the industry.

4. Small steps.  If your biggest dreams scare you, break them down into smaller, more manageable plans of action.

5. Go with the flow.  Unsure where you're going?  Focus on your hobbies and your passions.  Network with likeminded individuals.  A lot of the most successful people didn't start off with a business plan. Their business developed because of their plan to make progress one day at a time.

Comments? Feedback? Let me know! I'd love to hear what your goals are and how you are accomplishing them.

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!

Maximizing Post Workout Nutrition

Most of us go to the gym, take a fitness class, or head outdoors for a run with a specific goal in mind.  We want to increase our strength, decrease body fat and improve our well being without spending our lives at the gym and our nights preparing meals for hours on end.  Over time, we learn that various formats and intensity levels of our program bring the results. Yet, perhaps you are still feeling sluggish.  The pace of your run has slowed. Your strength workouts are intense, but you are not seeing the muscle development you would like.  While you make healthy choices when eating, you may be overlooking the importance of post workout nutrition.

Why is fueling after a workout so important?

What you eat after a workout can optimize the recovery process.  Proper post workout fuel will replenish muscle glycogen that was depleted during your workout, reduce muscle protein breakdown, and increase muscle protein synthesis. It can also help reduce cravings and fatigue.  It is important to remember that just because you ran 3 miles or completed a spin class, you do not have an all access pass to the fridge or restaurant menu.  In general, people tend to overestimate the amount of calories they have burned and underestimate how many they consume on a daily basis.  This can lead to weight gain over time--the exact opposite of what most of us want!  The following tips are suggestions that may help maximize your post workout nutrition without negating your hard work.

• Aim to eat within 30-60 minutes after your workout. After a workout your body is in prime condition to absorb proteins and carbs, putting those nutrients to good use.
• Avoid eating fats as they slow down digestion, which is the exact opposite of what you want to do.
• Avoid eating salty foods.  They lower your levels of potassium which should be avoided when you have already lost electrolytes during your workout. Additional potassium will lower them even more.
• Your snack should be in the ballpark of about 250 calories, with a mix of carbs and protein.  Livestrong.com advises 30-40 grams of carbs with 10-15 grams of protein.  Click here to use the Livestrong.com formula for calculating your daily protein needs.
• According to Greatist.com, if you are doing a cardio workout, aim for a slightly higher ratio of carbs to protein.
• A morning workout breaks down glycogen stored in your liver, so if you workout first thing in the morning, these liver stores (in addition to glycogen stores) are depleted.  Therefore, the emphasis should be on carbohydrates (Livestrong.com).
• After an evening workout, choose a dinner full of carbohydrates, which provide quick energy for the body.  Add protein for long lasting energy (Livestrong.com).

What kinds of foods or drinks should I have?

• Fruit with nuts or nut butter
• Hummus with carrot sticks
• Pumpkin seeds.  Pumpkin seeds are a good source of zinc and BCAAs.  Zinc helps the growth and repair of muscle tissue.  It can also improve immune health. 
• Whey protein.  Protein shakes are beneficial because they are convenient and do not require a lot of digestion, which may seem more appealing than a chicken sandwich right after a grueling workout.
• Add chia seeds to your shake or snack for additional muscle repairing protein.
• Bananas.  I like adding frozen banana to my protein shake because it creates a "milkshake-like" texture and the carbs help speed up delivery of protein to your muscles.  
• Tart cherry juice is another great addition to your protein shake.  They contain anthycyanins, a compound that has been shown to block inflammation while reducing muscle damage (health.usnews.com).
• Chocolate milk.  The high carb and protein content in chocolate milk make it an extremely effective post workout drink.
• Spinach salad with sliced chicken breast
• Greek yogurt with dried fruit  

What are your favorite sources of post workout fuel? Comment below or tag me on social media! @inspirelingefitness