Fitness

Fitness Friday – New Year Edition

| The Bee Life

Happy New Year!! I usually share with everyone my resolutions or goals for the new year – but I am going to switch it up this year and continue with more focused tips so that we’re all successful with our healthy goals always, but especially as we enter 2016.

Fitness Friday - New Year Edition - emilyboylan.com
Fitness Friday – New Year Edition – emilyboylan.com
  1. No More Fad Diets – Why?  Because you won’t last.  Let’s face it, we’ve all been there before.  There is a difference between a lifestyle change and a fad diet, know what is good for you and what works with your eating habits, lifestyle and health.  For example, I need to make a more conscious effort of cutting dairy out since I’m lactose intolerant- lifestyle change, not a fad diet.
  2. Post-It On The Wall (Or Refrigerator); If you see your goals everyday, and what you’re striving to accomplish, you’ll be more likely to have success.  In college I used to have little signs posted on my wall that read, “No eating after 9pm” – “No soda!” – “Work Out!” – “One Sweet a Week” … etc. It really helped me get those notions and habits in my head and I actually followed my own rules.
  3. Focus on 30-Days; This was  a suggestion by the famous Biggest Loser trainer, Bob Harper, and I think it’s so smart and simple.  Instead of having grandiose plans for the entire year, focus on one month at a time. I received fitness classes for Christmas – but instead of using that up, I want to get into a rhythm before, since I’ll only have the fitness classes for 2-months – I want my healthy workout routine to last more than just 2-months out of the entire year!
  4. Cut Out The Sugar; Sugar drinks, coffees, soda, and sweets!  Once we have these sugars in our bodies, we only crave them more – so let’s start cutting them out!  This is going to be one of my 30-day focus items that I plan to in-bark on.

So now what? Pick a date to start your 30-day focus, I am thinking about starting January 4th or 9th. Next, pick out your items you want to focus on for those 30-days, start small if you’re starting from square one. For example; Exercise 2-3 days a week, no sweets during the week, no soda or eating after 9pm. Then, write your items and post them up where you’ll see them EVERY DAY; and begin.  I also found that writing my progress on a calendar helped me see my progress – where I struggled and where I had a really kicked ass. It might help you too!

Here’s to you and a healthy and happy new year!

Fitness Friday

| The Bee Life

This week’s Fitness Friday is all about partners. When you’re in need of some motivation, having someone there to encourage and push you is sometimes the best solution.

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Fitness Friday – The Bee Life http://www.emilyboylan.com

 

1. Join a Group Class – I was always nervous to join group classes, it was intimidating to walk into a class where there was groups of girls or the regulars who knew everyone and what to expect.  I got over that quickly, because I loved my instructors and the motivation they gave to me, not to mention they helped me refine my technique.  I don’t think I’ll ever get over the nervousness or intimidation walking into a new place, but having tested the waters with a few different class types (spinning, boot camp, etc.) I’m a little more prepared and excited to have someone tell me exactly what to do!

2. Find a Running Buddy – Whether it’s a spouse, coworker, or friend, find someone who will want to stay on track as much as you do. I tend to run better because we push each other to run a little farther or faster when we’re slowing down. This is especially helpful when you’re running in a race.

3. Regular Check-In’s – In the same vein as finding a running buddy, having someone to have somewhat regular check-in’s, will help hold you accountable and encourage you to get that workout in you might be more inclined to skip for one reason or the other.  Being honest is the most important part if you want to have success.

4. Find Inspiration on Social – You may be surprised by how many free workouts and free motivation are available right on your Instagram feed.  Short videos show workouts for you to replicate at home in a comfortable setting and quotes can inspire you to kick butt on your workout that day. Here are a few of my favorites:
@alexajeanfitness – short workout videos and her healthy lifestyle
@harnesscycle – a local spot that sends out sweet motivation
@nickhounslow – a stud as seen on E!s Hollywood Cycle;

If you don’t have a strong support system, whether it’s at your gym or fitness class or at home or friends – it’s important to try and find some.  The more motivation you have and people checking in on you the more likely you’ll be to finish the workout.

TGIF!

 

Fitness Friday

| The Bee Life

Here are some ways to get a kick start to your New Years resolution before the major holiday weight gain sets in.2

1. Sign up for a race, now! Don’t wait for those prices to go up, spring and summer races are still priced low – so get ahead of the curve and register for a race or two sooner than later. That way you’ll also be able to a jump start and maximize your training schedule! I’ve already signed up for one in April and have my eyes set on one in March.

2. Eat healthy, but still enjoy. Since the month of December is nothing but endless weekends of parties and lavish dinners there is no excuse to not indulge. At the same time, be smart during the week and eat healthy and light. Fresh greens and protein with extra water. The day of your parties? Be sure to eat a good breakfast and hearty lunch, this will help you from snacking too much on hors d’oeuvres or over eating your main meal.

3. Easy on the alcohol. Same rule for the food applies for the alcohol. Cut back on your free days, even if you’re used to having a drink or two. Make sure to drink water throughout your party nights and stay away from shots! Also, the less you drink the more likely you’ll be motivated to get a workout in the next day.

4. Don’t miss a workout. Don’t let a party or house guests get in the way – the second you break your routine the more likely you’ll be to fall off track and your resolution won’t be looking so hot.

5. Switch it up. Start exploring some new workouts and facilities to mix it up and give you a new challenge – starting new habits now will make you stronger tomorrow.

Let’s start getting back and stay on track with that healthy grove and enjoy these holiday parties!

 

Fitness Friday

| The Bee Life

Happy Friday! And I’m happy to introduce the first, Fitness Friday! Coming to you live every other Friday with tips and check-ins on your progress and goals (and mine!) and even some tips to help stay in check especially as the holiday season is right around the corner, literally!  And with those holidays, colder weather and darker nights – not the ideal conditions for motivation.

seasons greetings from the mckenzie's

Here are some easy tips to remember:

  1. Drink Water: If you aren’t drinking water consistently throughout the day you’re going to be paying for it later on.
  2. Dress for the part:  If you have cute workout clothes and new sneaks you’ll want to make your investment worthwhile and get sweaty!
  3. Stay focused, but mix it up:  Know the areas you want to work on and focus on those whether it be your arms, abs, butt, legs or all of the above – but remember your muscles will get used to and immune to the same 5 exercises so mix up the routine and add new workouts to your sets!
  4. Stretch: I recently took a 30-minute yoga class during lunch and I can’t tell you how much my body needed that, it was amazing!  If only I took a little more time (regularly) to stretch, my body and tense muscles would feel 10x better.  I’ve felt the difference the entire week since.
  5. Stay consistent: Getting into a pattern and routine is half the battle, as soon as you get into a groove, you won’t want to miss a beat!  The quicker you can start being consistent, the more likely you’ll be on your way to success.

Happy Friday!

4 Easy Workouts

| The Bee Life

Since I have been having a hard time staying motivated and getting a workout in, I wanted to share some easy workouts that allow you to start small, are manageable AND able to be fit in during convenient times to make them work during your busy schedule.

You're only one work out awayfrom a good

  1. Small sets before you shower: If you’re already ‘stinky’ or in need for a freshen up, why not try and squeeze some easy but impactful workouts in just before?
    50 squats | 30 crunches | 25 side plank leg extenders (each side) | 20 push-ups
  2. 10-minutes of stretches before bed: You’ll be amazed at how much this will help you and relieve the day’s stresses. Be sure to take deep breathes in and out throughout and don’t rush to the next position.
    Suggestions: Tree pose for 30-seconds on each side | Simple side stretches alternating legs and arms | Lay on your back and hug your knees, rocking gently (one of my favorites)
  3. Lunch break walks: Take 30-minutes of your lunch break to get some extra steps in, find some stairs near by and take some laps, the quicker you start to continually exercise, the easier it’ll become to keep it up.
  4. Get back into running: Whether your more experienced or trying to start – pick any mileage range between 1 to 3 miles and just go for it. Don’t worry about your pace or if you have to stop and walk.  Getting a good sweat on is the mission. Pick a few days a week for your run and even try to increase your distance!

How do you fit workouts into your busy schedule?

2 months in

| The Bee Life

What’s that saying? Something like…

“It takes 21 days to form a habit and one day to break it”

… Well it’s been nearly 2-months (30 days) since I got back into my workout routine, and although I am still not 100% where I want to be as far as frequency I am gaining traction! With work and my new circuit/interval training classes the availability and class times is something I have been needing to adapt too. I have been making 5:30am classes work, well sort of, it’s been easier when my aunts carpool with me, but when I am driving myself that internal mind-game of just getting out of bed is hard.  The thing is, once I am up and at the class, I am totally fine! It’s just getting my butt out of my warm snuggled self out of bed that is the struggle. It’s such a mind game. I am shooting for 3-days during the work week in the mornings and then a nice Saturday late morning class, still need to get those 3 early mornings down. I get stuck at one or two.

The positive side is that I have been seeing results, not to mention with Lent – I have given up some sweet temptations which are definitely tying into my results. No Starbucks, no beer, no sweets. I’ve surprisingly held to my guns the last 3-weeks, everything is dialed down significantly.  I’ve been eating better all around, smaller portions, trying not to eat out as much, lots of kale salads and fruits, limited, to no coffee and extra water and tea! I also haven’t been buying sweet treats from Starbucks with my morning coffee or a cookie to bring home for after dinner with B.

As soon as you start seeing results, everything becomes addicting. I am already getting that insatiable crave back that I used to have that drives me back every time and pushes me through the long run or the workout harder than the time before, and it’s awesome.


Image taken Monday at 5:30am Boot Camp (I am far left with pink sneaks!)

Here’s to staying motivated!

I’m Back.

| The Bee Life

Well my workout hiatus is finally over.  I received fitness classes for Christmas (AWESOME present, btw) so this past Saturday I decided to start! The classes are interval strength/cardio training circuits.  The interval and circuit length’s change from class to class so every exercise is manageable; because the longest  you’ll ever be doing an exercise is 15-60 seconds before you’re on to the next one!

Saturday – Cardio
Monday Night – Strength + Cardio
Wednesday Night

These workouts have kicked my butt. (1) I haven’t worked out “hard” in at least 4-5 months (2) I haven’t weight trained in over a year … so an hour of strength and cardio let me know how out of shape I’ve become.

I really did not want to go to the class last night, I was exhausted, sore, and it was freezing cold, snuggling up with Moz and B sounded much more appealing than going back out into the cold and getting home after 8 o’clock. But I made myself go, the pain was still going to be around today whether I went to the class or not… also I know the pay-off, I’ve seen the results before, so I pushed myself to go. And, I’m happy I went.

“The only workout you’ll regret, is the one that didn’t happen.”

This is only the start, I’m going to keep going to these classes, and it’s only be a matter of time until the snow melts, the sun shines a bit longer and I can start running outside again. It feels good to be back, it was way to long of a break, but that break is definitely over.

Week 2 Training: Lions, Houses and Bands

| The Bee Life

Now that half marathon training is in full swing, I came out strong in week two, and boy… did it feel GOOD!  I haven’t had a solid workout week like that in a LONG time… sadly I’ve come to realize that these types of weeks will be few and far between due to work, life, and everything else. I just need to stay motivated and remind myself of how good it feels.

Monday – 3 miles
Completed: 27:09

Tuesday – 2 miles or cross
Completed: Walk 1.5 miles

Wednesday – 3 miles + strength
Completed: 28:24

Thursday – 30 minute cross

Friday – 30 min. run
Completed: 29:51 (3 miles)

Saturday – 4 miles
Completed: 37:38

Sunday – Strength
Completed: 1-hour Spin Class

Week Total Miles: 14.5 miles

On top of training we had a jammed packed weekend.  Friday night, Bentley and I went to Twilight at the Zoo which we have had the pleasure of attending for 3 years now!  A little rain tried to ruin our evening, but it quickly stopped and turned out to to be a beautiful night!  Food was sparse, but beers were flowing.  My favorite animal spotting of the evening was a Malayan Sun Bear, he was a cutie! Bands were scattered throughout the zoo each with a different genre!  We wish our friends would’ve been able to join us but we still had a fun date night together!

Saturday, my parents came into town from NY!  In between the downpours and crazy boomers, we were able to go to Lakewood’s Art Fest to visit our favorite vendor, Foundry Woodprints we have a small collection started of illustrated  vintage prints of downtown Cleveland.  We also have a bunch of wooden coasters, because they are just so fun!  In two weekends, Foundry will be at a festival at Edgewater Park!  Saturday evening we went to my cousins marching band competition, yes you read that correctly!  He is a senior in high school and has been traveling all summer with a marching band-camp, grueling through 12-hour practices and sleeping on gym floors,  the whole thing is quit impressive.  Plus we got to see more family, which is always fun.

Sunday, I started my day with a 1-hour spin class at Harness Cycle, it was an awesome and challenging work out. I was glad I got back for another class.  Followed by Brunch at Market with my parents, aunts and B.  Followed by house hunting!! Followed by me being absolutely exhausted by the time we got home that evening. This week has continued with the trend of busy, lots of work duties with little working out. I am finally at the part of my week were fun is ahead of me and hopefully a workout or two squeezed-in before the start of Week 4 training! I just hope I can let the good training weeks, outweigh the bad!

Happy August 7th Everyone!

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Week 1 Training: Inspiration

| The Bee Life

Last Monday was the official start of half marathon #7 training! As of today, one week down – 11 more to go before the Cleveland Rock n’ Roll Half Marathon.  As I mentioned in my recap in May, I didn’t train very well… I’d like to think I am off to a better start this time around.

Here is my week breakdown:

Monday – 3 miles
Completed: 27:32 (3.59 miles)

Tuesday – 2 miles or cross
Completed: 17:57

Wednesday – 3 miles + strength

Thursday – Rest
Completed 🙂

Friday – 30 min. cross
Completed: 1-hour Spin Class

Saturday – 4 miles

Sunday – Strength
Completed: 31:41 (2.30 miles)

Week Total Miles: 7.89 miles

I gained a little extra inspiration when we went to support a friend’s brother at his movie premiere on Wednesday night called “Running the Edge.”  It premiered in Cleveland at Capital Theater, the film follows the journey of a man and his family while he works to break the record for running the Colorado trail…which is 468 miles long.  His goal was to complete this in 8 days, 7 hours and 17 seconds, running anywhere from 12-14 hours a day and getting minimum sleep.  It was incredible, his determination, time spent and self-discipline it took to accomplish this was beyond motivational. 

Friday, I was able to try out the local spinning hot-spot, Harness Cycle, for a co-worker’s “Bride Ride Happy Hour” … a sweaty hour work-out + happy hour afterwards, was my kind of night!  The spin class was a lot of fun, especially with all the girls from work!  Not to mention it was a challenging work out (which I am always game for), mainly because it was really different from the spin classes I am used too. This class made you work your body more in tune to the beat of the music … and good music at that! I have always been a fan of group classes, because they help me stay motivated and push myself harder than I would if I was working out alone. I am definitely hoping to get back to Harness, the work out was great, and their studio is beautiful!

My goal is to continue to push myself harder each week regardless of the busy weekends and long days… because the busy weekends never stop!  

Are you training for a half marathon, or any kind of race?  What keeps you motivated? 

Happy Training!

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