workout

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. 7

| The Bee Life

This week I’m going to share my 5 go-to at home workouts, that hit all of those sweet spots everyone wants to work on!

One thing I have been relying on this year, to get back into shape, has been working out at home.  As I’ve mentioned before one of the reasons I wasn’t successful last year was because I was gifted with a few months of workouts and then couldn’t maintain them based on cost and fell right back off. So, having been gifted with <expensive> workout classes again, I told myself I wasn’t going to use them until I got into my own groove at home!  The more I’ve been working out at home, the more I love it because it fits within my schedule – so when I have 30 minutes to get a workout in, I can do it on my own time, when I want, oh and it’s free!

Squats – I love squats! These work your full body but especially your butt, thighs and hips. The key to squats is your posture and formation, putting all of your weight within your heels and sticking that butt back as far as possible. An alternate position is widening your feet to work those inner thighs a bit harder.

Challenge: 4-sets of 50 squats, at the end of each set hold low and pulse for a count of 15

No Weight Arms – You may (or may not) be surprised at how much fatigue you can feel by doing some basic arm movements, with NO weights. Of course weights will add to the workout, but if you’re on the go or traveling these will be the perfect fix. The first pictured below is “Close Grip Flies” – the key here is to keep your shoulders relaxed and pushing your arms straight through the motion. The second is Triceps Extensions, the goal is to keep your neck straight and arms as close to your ears as possible while moving your arms up straight above your head, holding your hands in a fist can help the posture.

Challenge: 4-sets of 25, for both the close grip flies and triceps extensions

Side Leg Lifts – What I love about this, is that you can modify it to adjust to skill and the level of the intensity you want. This also tones your hips, which is perfect if you’re trying to work down those side “muffins.”  To add to this you can extend your top arm straight, this will intensify the core work.

Challenge: 4-sets, alternating 25 lifts on each side

Leg Extender Abs – I found this workout from doing the online Barre classes and I absolutely love it! I especially love it because there are modifications to do that still give you a killer ab workout without killing your lower back, the key is to push that lower back down so that it doesn’t arch.  The goal here is to work through the movement slowly and meaningfully, by alternating your extended legs, as you get used to this you can elevate your head (without straining your neck) and crunch to each side as you alternate.

Challenge: 4-sets, work this slow for 5-minutes and work into the side crunches – hold the side crunch on each side at least once for a slow count of 10

Planks – For someone who has chronic back pain, I’ve never truly appreciated working the core until I started Barre. Planks again have the ability to modified based on skill and evolve over time to work up strength and build that inner core strength.  Starting on your knees (and even your forearms) is perfectly acceptable as long as you keep your back straight and pull your abs in tight, and lower that butt!

Challenge: Hold for 30-seconds at the end each set

Fitness Friday 07 - the bee lifeIMG_9247A special thanks to Allie and Bekah for being my awesome fitness models (and fitness inspiration) and the crazy talented Timothy Logan for taking these awesome shots!

10-Miler Training

| The Bee Life

One of my goals is to get back into a consistent workout routine, back to how I used to be when if I missed a workout it was the end of the world! The high of working out is addicting and I’ve told friends who’re trying to workout more, to stay consistent enough because once you get to that point you’ll know – I also warn it’s far to easy to break that habit (much easier than it was to create) … and here we are.

One thing that had always helped me stay on track was training for half marathons, I would run at least one a year sometimes even two when I was feeling a little extra crazy. Granted that was pre-Moz, pre-house, and still early into my job (yes I will always blame work) – yes those are excuses. B and I have signed up for a 10-Miler this April, so let the training ensue!

10 Miler Training - the bee lifeWith races I like to be able to make my own schedule, this way I can switch up days when I know I’ll be able to take a long run or only squeeze in a quick cross-training session. Since I know I have some busy weekends that’ll interfere with training I’ve taken the initiative to star* the days that are a conflict or an opportunity. For example, President’s day I can squeeze in some extra miles that I normally wouldn’t on a Monday and I have a weekend I’ll be traveling so that’ll throw some things off, but only if I let it. Being able to plan ahead for these is smart, I can game plan and accommodate ahead of time because all I need is a few days of procrastination to break everything I’ve been working towards.  I also like to track during the week my distance and time, and then tally up my total distance for the EOW, it’s just another way to track progress or be honest where improvements may need to be made.

Beware of Burnout. I am always cautious about this I am planning or starting to train for any long race. B always got burnout a lot quicker than I, but a training program that is longer than it needs to be (depending on your skill) can be exhausting by week 6 out of 12. So I wanted to keep this manageable but also a decent amount of time, since I could use a little extra discipline.

As you can see training officially starts next weekend, but I am going to try and get some miles in this weekend as a preempt since it takes mental and physical prep to be all in for training!

What’re your training tricks? Are you getting ready to train for a race?

The First 30

| The Bee Life

In order to be successful with goals, it’s important to reflect and have normal check-in’s on your progress, this way we aren’t 4-months in and look back to realize we’ve completely lost sight of major goals and progress!

Goals - the bee life

Here’s a look back at my 30-day focus:

1. Limit the times we eat (dinners) out: I’d say we were very successful in this area. As far as the weekends go, we only broke twice and one was because we were with friends. As far as lunches go, I also did pretty well, I only grabbed lunch a handful of times and most of those were salads I made myself. I not only noticed a huge difference in energy and feeling better but also my wallet! We are definitely keeping this up!

With this came more consciousness of better eating and prep for all of my meals throughout the week.

2. Do Barre 5-times a week: 5x was a little ambitious. Three was my sweet spot over these last 30-days, and I’m happy about that. I got into a groove and looked forward to doing it either over lunch or after work.  Which is progress in and of itself! I’m going to keep this up, and stick to at least 3-days a week! I love the progress and how I’ve felt.

3. Walk Moz on the weekends: This is a win-win, exercise for me and Moz! This was a success, out of the 10 days of weekends, we had 7 walks. From snowy walks to 4o-degrees and sunny, just your typical Midwest winter.

4. No sweets: I think “no” should’ve been “limited” – this was pretty successful, I was tempted a few times to buy some cookies or chocolate for B and I after dinner but resisted, instead a few chocolate chips after dinner filled the void, if there really was a sweet tooth. But generally there wasn’t!

5. Limited alcohol intake: I’d say this was a success. If I had a drink during the week, I kept it to one. And if I did over the weekend I definitely didn’t over indulge. Being mindful of how much we consume is better than not having any gauge at all.

These past 30-days have been a manageable focus; and it’s been so important and helpful for me to get back into a groove.

So what have I learned? I learned that this is just the beginning and I still have a lot of work ahead of me. I’m happy with my progress, but I know I can step up the game and still have a long way to go into maintaining this healthier lifestyle. I’m going to maintain these focuses (and try to add a few more), but most importantly reflecting and centering around 30-days at a time.

Here’s to the first 30-days of change and progress and here’s to the next!

 

Fitness Friday no. 5

| The Bee Life

Happy Friday! How is everyone doing with their 2016 fitness goals?

I’ve been making slow progress. I signed up for Barre3 – which offers a plethora of online videos at a low monthly cost, and right now that’s exactly what I need. I’m enjoying the challenge and core building exercises, and I’m excited to keep it up once I start training for my 10-miler.

So this week I want to focus on the “little” things that are just as important to your health and fitness, as the actual physical work.  What’s that? Maintaining your stress and positive energy.

Fitness Friday 05 - the bee life - emilyboylan.com

1. Confront It. If something or someone is bothering you, confront the situation. I think the word confront often has a negative connotation – but the way you approach the situation is key and doesn’t have to be negative or defensive. Clear your chest and speak your peace, the rest is out of your hands…

2. Lose Control. Speaking of out of your hands, you can only control yourself, aka you cannot control others. So if you’ve spoken your peace, knowing you’ve tried, work on letting go of the rest.  You’ll thank yourself later!
*Disclaimer: I know it’s easier said than done.

3. Release The Stress. With exercise! Not food! Personally, I often crave some bad eatings when I am stressed or had a bad day at work – I find I have a small window to get motivated to exercise, but when I do pick exercise over the burger and fries I feel 10x better AND not fat!  Challenging your mind to pick fitness over food in those situations is half the battle.

4. Stretch! I’ve mentioned this before; but since I’ve been stretching more I can’t get over how much I can feel it in my muscles and body and how much it helps.  It helps release all those stresses that get stored in our body from long days of sitting at a desk or standing on our feet. Try 10-minutes a day, I bet you’ll feel a difference.

5. Reflect on the Good. It’s easy to fixate on the bad, how we didn’t work out, how we ate bad, the jerk at work… and it’s easy to overlook the good. Try writing down on a post-it at least one good thing that happened during your day and tuck it away in a jar, by the end of the year you’ll have a jar full of happy memories, that hopefully also helped you in the current moment – focus on the good. You can also bring this up with a roommate, spouse, or best friend at the end of the day and both share your “goods” of the day.

Keep focusing on your 30-days there is still time to work towards your goals and build good habits!

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

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!

Wednesday Reminders – Comfort

| The Bee Life

Being comfortable comes with a lot of positives and negatives.  Do you agree?

On the positive side, it takes us as human beings (some, not all) a while to get comfortable with a new school, new job, new friend or significant other, etc. It can take years! And finally once we are comfortable, what a relief and ease of potential stress or tension. With comfort your sense of being open and honest, and even trusting can grow and become stronger, which allows relationships and opportunities to grow and heightens your ability to learn. The only thing to fear is change in that comfort.

On the negative side, it’s some of those same positives that can get us into trouble.
In the workplace: The ability to be open and honest can sometimes get blurred on the edge of professional and personal, leading to an uncomfortable situation. We also might be more likely to over look a negative situation because finding a new job and going to the “first day” again is nerve racking and stressful, a pep talk to suck it up often does the trick. In a relationship: Even in a relationship being too honest with no filter can lead to hurt feelings, without intention – the same could go with not speaking up about certain things, sweeping things under the rug because it’s easier.  Or being too comfortable to the part where our self-image is overlooked also hurts too.  Falling into a pattern of not working out or motivating each other simply because your partner doesn’t, this will only cause tension in the long run.

I had a great opportunity last week to listen to the CEO of Yahoo, Marissa Mayer speak about her experiences and career, and a comment she made struck a cord – I think because I know it to be true. She mentioned that a lot of the opportunities she had came at risk, whether it was joining Google when it was a start-up or leaving Google after 13-years to start a new venture… when we as humans are comfortable, we don’t always like taking a risk or we can’t afford too. But we can.  She also said that the ability to learn, opened her up to the idea of change and that change can be good. This really got me thinking about how change and being uncomfortable might be the best thing for us sometimes, even though it is something we often resist.

How will you push your boundaries of comfort today?