fitness friday

Fitness Friday no. 10

| The Bee Life

It’s a Good Friday!

I feel like a broken record, but want to be honest with all of you – in hopes that maybe you’re experiencing the same struggles and that maybe we can help each other.  My fitness life has been less than exciting, my struggle with the life –> work –> workout balance is tough, mainly because of life! So I have not been as nearly successful as I would’ve hoped coming to an end of March, and nearing close to month four, April.  It’s frustrating because things aren’t getting less-busy and time isn’t slowing down waiting for me to catch-up. So I’m going to have to figure it out quickly.

Fitness Friday 10 - the bee life

Taking my own advice, I wanted to reset and focus on short-term goals, but instead of going 30-days out focusing a week at a time and PLAN AHEAD.  Asking myself, what can I accomplish this week?  If you’re like me, try doing this too to see if the immediate focus helps allow success. So to not bore all of you with my schedule, I am going to map this out and add reminders in my calendar phone and at work to make sure I am reminded and make the time to get the workouts in.  I am also hoping to start going to boot camp in the early morning, trying to be a little ambitious with my goals!

It all comes down to mind over matter, taking the extra time and making a <small> sacrifice to make a huge improvement that will benefit your mental and physical health. My motto lately when I am fighting that battle, is something is better than nothing (I just need to do a little more something!)

 

 

Fitness Friday no. 9

| The Bee Life

TGIF!

This week is all about RUNNING! Some people love running and some people hate running! I have a love-hate relationship with running. I never considered myself a runner, until later in my life. In high school basketball sprints were the only kind of running I knew, and I knew it was not for me.  Then later in high school I joined track, and was placed on the mile, a mile seemed SO long to me.  And I was one of the slower runners coming in at just over a 7-minute mile (which is fast!).  After that I would run to release stress and clear my head, because I could only focus on the pounding of the pavement.

Fast-forward to my junior year in college, and my aunts encouraged me to run a 5k with them, and then offered to buy my registration for a half marathon if I trained and did it. So I did! I got my training schedule, and trained religiously – this was a big task for me! I finished my first half just under 2-hours and kept a great pace. I became addicted to the challenge mentally and physically especially for longer races like a half.  Since my first half in 2011, I’ve ran 5 other halfs and a handful of 10-milers, 10k’s, 5k’s – and continue to try and dabble, but my training game has not been as strong as it was in my peak time.

Fitness Friday 09 - Running - the bee life

So enough about me, here are some running tips whether you’re a beginner, a veteran, or someone like me – trying to get back into the race.

Start Slow: Don’t worry about your mile pace, and if you’re the person who says “running isn’t for me” run/walk and try interval training.  Your time will improve as you spend time and start tracking more miles.

Stay Consistent: Most training programs recommend at least 4-days during the week of lower mile runs, try and start here working your way up to a comfortable 3-miles.

Be Brave. Okay, so you’ve been running and improving, but you don’t think you’ll be able to finish that 6-miles? You can, go for it! You actually might be surprised at how easy it is! If you run the same pace and same distance for too long, the benefits of the exercise will lessen over time because you body will be conditioned. Any slight ways that you can push yourself, do it!

Stretch. Make sure to stretch out before and after runs, your muscles will drastically change from before you start to after, it’s important to tend to them!

It’s Mental. No matter the distance or skill you have, it’s mental challenge just as much as the physical, as soon as you want to stop running you need to fight and get those thoughts out of your head to keep running. You’ll be happier once you finish and didn’t stop!

It’s springtime, so get some fresh kicks and get out on that pavement and clock some miles!

 

Fitness Friday no. 8

| The Bee Life

It’s Friday, yet again, but this Friday is a Fitness Friday!  And we’re nearing the end of our second month into the New Year. I can’t believe it’s only been two-months, but yet we’re knocking on March’s door. How have you been doing with your 2016 fitness goals?

I don’t know about any of you, but this past month was definitely a struggle for me.  I felt like I made big moves in the right direction in January and was feeling good about keeping it going into February, but life got in the way – and just like that, I fell off the wagon a little bit. Which is another reason why I like focusing 30-days at a time, because I am more aware and conscious of successes and areas of improvement, in the moment, not 8-months too late.
Fitness Friday 08 - the bee lifeI watched the Biggest Loser this past season (just ended this past week) and they kept emphasizing that life happens outside of the ranch, and that’s going to be the biggest obstacle – and isn’t that the truth. So if you’re like me and had a bit of a struggle into this next month, it’s OK just remember these things:

It’s Not Easy – Understanding and accepting that it’s not going to be easy is half the battle, knowing that there are going to be continuous temptations and ups and downs, is good! It’s all about balance, and knowing you’re going to have to continually work and navigate all that comes with life. Don’t give up!

Be Aware – Be aware when you’re making a choice that might not be the best for your fitness and health success, tempted by the mini cupcakes in the lunch room at work? Or wanting to sit on the couch after a long day at work instead of taking 30-minutes to crank a workout in? Being aware, regardless of the path you take will lead to better choices the next time.

Do Change – Once you’re aware, start doing, it doesn’t do you any good thinking about the workout you missed or the salad you could’ve had at lunch – actually do the workout, and eat the salad!  Make change, and start changing those bad habits that don’t help your health.  One thing that has helped for me, do, is grocery shopping and stocking up on good snacks and food for lunches, and dinners – this prevents us from ordering take out at the last minute because they fridge is empty.

Something Is Better Than Nothing – I think I’ve said this before, but a 30-minute workout is better than nothing.  So when you’re about to pass up a chance to workout or “don’t have enough time,” you do. Make it work, and get that workout in, it all adds up and helps you become stronger in your journey to success!

This past week I stepped it up significantly, because although I realized I didn’t do as much as I could have this month, I also realized I still had time to make a difference and get back on the saddle!

Happy Friday!

Fitness Friday no. 6

| The Bee Life

We are 29 days into the new year and if you’ve joined along, 29 days into our first 30-day focus.  My focus items included, limit times we eat out, do barre 5-days a week, walk Moz on the weekends, no sweets, and limit alcohol intake.

So how did I do? You’ll have to wait and see… Monday I will give my full 30-day run down, but until then, we still have a few days to finish strong and start looking ahead at the upcoming 30-days and some more fitness tips to help you (and me) succeed!

Fitness Friday 06 - the bee life - emilyboylan.com

    1. Treat Yourself – Regardless of how ‘successful’ you consider yourself to be these last 29 days, the fact that you tried and accomplished feats is something to be proud of! It’s OK to treat yourself, whether that’s having some of your favorite ice cream, buying a venti at Starbucks, or splurging on some wine and chocolate. If we deprive ourselves too much for too long, we might end up over indulging in a moment of weakness.  It’s easy to focus on the negative, we need to reflect and acknowledge more of the positive!
    2. Pump Up the Volume – With music! Take some time to make sure you have an awesome playlist for your workouts, this will keep you motivated from the start of your workout to the finish, not to mention a few dance moves in between sets or while you’re on a run.
    3. Prioritize Goals –  One of the perks of focusing on 30-days, is the focus! It’s also a time to prioritize your goals.  Is one of your goals, to be consistent with workouts, week after week? And another to loose weight? And another eat better?  If you’re like me and have endless amounts of goals, start small and prioritize – in order to accomplish X I need to do Y first… aka in order to loose weight, I need to maintain working out week after week, so that is my first focus goal. The rest will fall into place.
    4. Be Practical – Just like prioritizing goals, be practical in what you’re asking yourself to accomplish.  Are you jamming too much in and it’s resulting you to not succeed? It’s OK if you can only workout 2-nights a week and the rest has to wait for the weekend. I am realizing that right now, running has to wait for the weekends and I can focus on Barre and strength during the week given the time I have.  I’ve even come to realize that 30 or 40-minutes is better than nothing – so although it isn’t to the standards I’d prefer or would like, I need to make strides in the right direction.

    Here’s to finishing the first 30-days strong!

    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!