Five Quick Tips to get Over Fear of the Gym
How did you get used to it?
What are your tips to share?
When I got to college everyone said i would gain the freshman 15. I was determined to prove them all wrong. And although I ate relatively ok most of the time I eventually did get to a spot where I was so damn uncomfortable in my own skin. I’m so sad to say that. My clothes did not fit the way they used to and things jiggled going up and down the dorm stairs that hadn’t in the past.
My friends and I did go to the college wellness center, but I’m sure we did more socializing then working out. (hey! thats ok too!!!) The end of my freshman year though I had had enough. I hated the way I felt. I saw the number on the scale hit a number I NEVER thought it would and MORE than a number I hated that I had no energy. I hated that I wasn’t active and this was NOT the way my future nurse self wanted to live her life.
Unfortunately I was PLAGUED with injury after injury. Mostly in the form of stress fractures. I would start getting pain in my hip, my leg, my foot, etc – my hip got so bad I was limping ALL the time. Every time I would go in it was the same story: “YOU NEED TO SIT OUT of running for six weeks. No pounding allowed on that foot/leg/hip etc ”
While I had been becoming more active and putting on more miles I had adapted what I thought were healthier eating habits too. I would have a salad most days for lunch – and cut down on portion sizes throughout the day in other meals and snacks. I have always had a sweet tooth – so if I wanted to have a cookie or if I knew we were going out that night and I was going to have some drinks I would skip dinner to compromise.
No WONDER I was being injured all the time….
But I COULDN’T take the calf tightness and pain anymore and after a TON of testing I found out I needed surgery to relieve the muscle swelling that was going on in my calf. It was either do the surgery or just “take it easy” the rest of my life…which I couldn’t imagine having those limitations at the age of 20.
The periods of being injured was so hard on me. Running had become my stress relief and nursing school is STRESSFUL. I felt like I couldn’t do the one thing that helped me feel like my slate was clean. I felt trapped. Down. Depressed. I do remember that I gave up caring what I eat. Eating cereal out of the box, 2 or three protein bars at a time, mountains of candy wrappers –
and then the guilt. Only this time…I couldn’t “run it off” –
It is RIDICULOUS.
But sometimes that is easier said than done!
So what has helped me? I got help. I went to a nutritionist. I picked up books about seeing food as fuel. I nerd out about the science behind it. I got a personal trainer to show me things I COULD do while I was injured. I learned how that if I took pride in what I was putting in my body AND adding specific supplements I could avoid injury and stress fractures in the future. I learned and still am learning the value of listening to your body. When you need to rest and when you need to move. Your workouts, body weight, clothing size does NOT define you. Your actions do. Being who you ARE. You don’t have to be the same person you were yesterday…and you can take months off of running..eat cookies and not die.
Disclaimer – I do promote beachbody products and am a coach with their company. I LOVE that they truly work hard on providing TOP OF THE LINE products and workouts – but something has been missing… the mindset piece.
Yesterday they released something called 2B Mindset – and I think it is going to help a TON of people find peace with food- help them realize that they don’t HAVE to feel guilty about having some treats if they want to. It’s going to help people get out of the diet mentality and STILL lose weight without the workout aspect. Learning how to fuel your workouts is SO KEY TOO and I wish I would have had access to this when I was going through all that I was going through!
I truly don’t feel that their is a certain way of eating that works for everyone…but I do believe that you need to keep trying things if you are struggling with these anxieties or if you seriously don’t even know where to start! And educating yourself gives you a whole new type of strong.
If you would like to learn more about this and see if it is for you – simple fill out THIS FORM HERE.
I am not here to spam you – I simply don’t want you to go through what I have in the past .. and those tendencies STILL come back and haunt me.
What about you?
What is YOUR story?
Have you struggled with any of this in the past?
How did you overcome or is it something you are still working on?
But I was TWENTY ONE. I was training for a marathon, my diet consisted of plenty of vegetables, lean proteins, whole grains and everything else that qualifies as a “heart healthy diet” as promoted by the American Heart Association. I wasn’t by any means overweight either. It just goes to show that family history has a LOT to do with it!
So what did my primary care doctor say when she saw the results? “We will keep our eye on it and recheck yearly. Please ensure you are eating a heart healthy diet and exercise also.” Hmm….well I THINK marathon training counts as exercise…and like I said my eating was in check too…
Think of HDLs as the “garbage trucks” that haul away excess cholesterol to the liver. The LDLs are the “delivery trucks” that pick up the cholesterol from the liver and bring it to the cells.
So why do we need it? Cholesterol helps your body produce hormones, vitamin D and helps you digest food too! (so really..it’s not completely evil!)
So what is recommended for lowering cholesterol?
1. Adding heart healthy foods to your diet:
ex: healthy omega-3 fats, whole grains, avoid trans-fats, increasing fiber intake, lean meats
2. quit smoking
3. increase physical activity
4. be at a “healthy” weight
5. alcohol in moderation
hmmm…well I already do all these things and was doing them at age 21 also…so what has changed?
First lets look at my results! (C’mon Marti, get to the juicy stuff!)
HDL (the good cholesterol) is 103 – this is high but that is OK – this means it is COMPENSATING and picking up the extra junk (remember the garbage trucks)
Triglycerides are within normal range
LDL (the BAD cholesterol is also at a good level!
so you might be thinking..ok what is the big deal? Let’s compare to results in the past!
1. I’m not training for a marathon – so maybe some decreased stress on my body? Yes I work out most days and I also have an active job as a nurse. I strive for a balance of workout types: strength training and weight lifting, running, MMA style workouts, HIIT style training and I utilize working out at home AND at the gym. Oh and I’m taking days off too! (usually about two days a week)
2. I use Shakeology every day. Most of the time at work just in a shaker cup with water and ice! Otherwise I blend up a delish smoothie for dessert OR make an awesome pancake in 10 minutes. Shakeology is not just a protein shake. Yes it has protein. BUT it’s focus is on SUPERFOODS (70 of them in fact) Phytonutrients like MORINGA, kale, spiniach, spirulina that prolong life and preserve the good cells. Prebiotics and probiotics for digestion and healing your gut. ANTIOXIDANTS like Goji berry, green tea, camu-camu, blueberries, aceola that FIGHT DISEASE AND INFLAMMATION. Adaptogens (aka STRESS FIGHTERS) as in ashwaganda, maca, reishi mushrooms, chaga mushrooms. Digestive enzymes to help us break down our nutrition properly so that it actually gets utilized. It also has VITAMINS, MINERALS and many of those that are difficult to get in with just eating clean foods. (Sadly so much of what we think we are eating…we actually aren’t)
3. I still eat a “heart healthy diet” – oh – and treats too of course!
4. I follow up yearly with my primary physician and also keep an eye on my vital signs – such as my blood pressure (which is always LOW)
5. I have maintained my weight (of course it does fluctuate..but that is just a fact of life I’m learning!)
Focus on the risk factors you CAN control! Like your nutrition, exercise, blood pressure, stress levels and worry less about the things you can’t – like your race and family history. Make small changes EVERY day because they will add up to big ones in the long run!
And FIND OUT YOUR RISK. Ask your family about their levels, find out about any relatives with heart disease and get yourself checked out! Get your lipid panel drawn, get your blood pressure checked, get your blood glucose level checked too. Find out where you are at so that you can IMPROVE.
Invest in yourself. Paying $4 a day for Shakeology is much better than already having to pay for CHOLESTEROL MEDICATIONS FOR LIFE.
2. Do you know your numbers?
3. What changes are you making to improve?
4. To join me in the fight against cholesterol and find out more about Shakeology – email me HERE subject title FIGHTER
Winter blues got you down? I find myself in a funk sometimes too ESPECIALLY when its 40 below in North Dakota. I have a magnet on my fridge that says “40 Below in ND keeps the Rifraf out” – unfortunately this does not mean those downer feelings…
So how can you feel happier when the negative vibes are lingering?
2. Take time for personal development. IT is NOT selfish to take time for you. Pick up a book, an audio, a podcast or even a devotional and just start with 10 minutes a day on a topic you want to learn more about or something you want to build upon. Some examples might be: confidence, spirituality, mindset, nutrition, leadership….What do YOU want to focus on? What do YOU want to get better at?
4. GET MOVING. EXERCISE = ENDORPHINS and ENDORPHINS = HAPPINESS! Go for a walk. Go to a class. Grab a friend and do a workout at home. DO SOMETHING. Also – remember that what you eat has a HUGE impact on your entire life! INCLUDING your mindset! Are you eating all processed? A diet high in sugar? Are you binging on CRAP? Prepare to feel like crap.
6. BONUS: Write down 3 things daily for a week that you are grateful for. Its impossible to be unhappy and grateful at the same time.
It was a long day of traveling which is always the worst part! We flew MSP to Charlotte and then Charlotte to Punta Cana. We arrived around 3:30 pm their time and it was sunny and 80 degree. Palm trees, sunny skies, happy people…how can you go wrong? OH and did I mention that it was LITERALLY SNOWING when we left MN??? They had to de-ice the plane before we flew out!
When we arrived at the Hard Rock we were greeted with live music, a dude on rollerblades that lit up like rainbows, batman driving a batmobile and were handed fruity delicious cocktails as we came into the lobby. I’m dead serious about all of that.
Once we checked in we made our way to our room! We stayed right on the beach which was PRETTY FAR from the main lobby…oh well – I guess we got our steps in! AND we were close to the ocean!
After getting settled in our room we got ready and ventured out to explore a bit, say hi to the ocean and get some FOOD. SERIOUSLY traveling makes a person so hungry! We ended up eating at a cafe because it was just right there – but the food wasn’t the greatest! (oh well) – at least the drinks were good! We also checked out the huge welcome ceremony and grabbed dessert there! There were soooo many people! We were in bed so early this night … we had been up since about 3 am with little sleep the night before!
Eventually we ventured up to the ocean area! The others wanted to play sand volleyball so we went up there to make a team and find someone to play! (I was content watching!)
At the beach we grabbed a snack too! There is ALWAYS food around. Absolutely no excuse to go hungry! Even at the ocean then had grills going with kabobs, fish, burgers, hotdogs, nachos, pizza (their pizza doesn’t have sauce and had corn on it! interesting right?) There was even ICE CREAM! I’m sure there were other things too!
After a beachy afternoon we went back to our room to clean up and meet up at the steakhouse. I was HUNNGGRRYY. The food was much better here! I went with fresh salmon and steamed veggies!
OH WELL! We will just call it part of spring cleaning!! – We did another LIVE Core de Force this day and a Shift Shop workout! Cardio and strength training both workouts. They had Shakeology available between workouts and after and you BET I sucked that thing down SOOOO FAST!
SERIOUSLY – there is anything here! We also had a mini bar in our room with anything you could ever dream of wanting…I wish I had this service at home!
On the last night at the resort they had a big farewell party for us coaches! Unfortunately due to the weather it was moved from the beach to the indoor huge ballroom. But the show must go on! We went back to the room and got ready for our final night!
Let’s just say morning came soooooo fast. We headed back to our room about 10 pm and our alarms set for 3 am! We had to check out the hotel and be on our shuttle to the airport at 4 am (keep in mind this is like 3 am back home!) –
We made it to the airport and stood in the longest line EVER to check a bag. SERIOUSLY that was the longest part of the whole airport experience and I was super nervous we weren’t going to make it to our gate in time..but long story short…we did!
Despite the rain our flight was on time! Yay! We were even on the same plane as all of the super trainers: Joel, Jericho and her family and Chris Downing was actually sitting right behind us on the plane. I was pumped about it, but B told me to quit being such a stalker…
Not going to lie…that layover of 4 hours in Miami sucked! We were exhausted and just ready to be home! But our flight was on time again…yay! We landed in Minneapolis at about 4:30 pm so even a little ahead of schedule. My luggage made it too which is always a win…but my luggage bag is pretty destroyed. Anyone ever seen how they handle luggage? No wonder it had a HUGE RIP in it… BUT if that is the worst thing we are good shape! We found the car and hit the road for our four hour drive home…but hey. We were closer!
We were absolutely STARVING!!! I wanted something FRESH (B inserts eye roll here) He dropped me off at Subway while he grabbed a burger down the street. I seriously had the guy put everything on it – INCLUDING two chicken breasts and scarfed. plus two cookies. and a diet coke (random craving)
Apply here to find out more…
Until next year – Riviera Maya here we come April 2018! Will you be joining us?
What is your favorite place you have ever traveled?
This week was INSANE IN THE MEMBRANE – as they like to say… whoever they are. –
Working in the #nurselife this week was busier than we have been for a long time. More surgical patients then we have had in months and let’s just say that many of our patients were “trying” on me… I poured my heart and soul into every shift and it left me feeling very empty and drained by the end of each day. Our patients deserve to have the BEST EXPERIENCE POSSIBLE and I’m proud of what we do on our unit – But still by Friday I was SO READY to just rest and fill my cup. I often feel guilty for not doing it all. I want to be the best nurse, the best girlfriend, the best daughter, the best health and fitness coach, the best business owner – – – I am what I like to refer to as a “recovering perfectionist.” –
It’s totally my personality to go go go 24/7 and wanting to be “successful” at everything in my life. But what does that even mean anyway? Success has to be defined by ME and not the world around me. I’m currently reading the book Present Over Perfect – and it’s so good and the perfect message I need in my life right now.
A good friend texted me Friday night and said “You can’t help anyone else if your tank is empty” – So that is EXACTLY what I’m doing this weekend. Focusing on what matters – sticking to a simple list of my priorities and getting just those done. I’m not going to worry about checking it all off either. I’m taking time to do the things that bring me joy and that are what I choose to make a priority this weekend.
Me and B headed home to see my family on Sunday – my mom’s 70’s birthday is this coming Friday so we had cake at church and then went to my parents place to have lunch together with all of the family. I can’t get over that there are now FIFTEEN of us! With my nieces’ boyfriends it sure adds up fast and leaves me feeling as old as ever…
My got so many cards from people at church and enjoyed opening every single one! Every year is a blessing.
Alright YOUR turn!
What are your favorite things this week?
Favorite breakfast cereal as a kid (or now..)
Thoughts on Forever 21? or what is your GO TO store?
Do you have a griddler? What is your favorite kitchen appliance?
However you choose to set a goal – here are three tips to help get you closer to reaching it.
1. Write it down. There is something about writing down your focus that causes your brain to TURN ON and get to work making it a reality. There is a hand to paper to brain connection. Seriously there is science behind it…google it.
2. JUST DO ONE THING TODAY that helps you get closer to it. Want to lose some baby weight? Order water instead of soda. Take the stairs instead of the elevator. Choose to do a short workout vs laying around all day. It ALL counts and adds up. Taking action is the only way to get it done.
3. Don’t overthink it, but keep it simple…ONE CHOICE at a time. Ask yourself – will this choice get me CLOSER to my goal? Or will it pull me farther away from it? Your choice!
How do you set goals?
Are you into resolutions?
What are you currently working on?
It’s almost BOW HUNTING OPENER Y’ALL! Ok. So I have a bow…but I don’t hunt that much..but B and I went out to the hunting land and practiced shooting our targets. And NON SCALE VICTORY for me was that I think I shot about 50 arrows before my arms gave out. DUDE. It’s hard. My bow is only set to about 35 pounds of pull? (somewhere in there – I know it’s just at legal setting) but still. I did it. 50 times. I remember last year getting tired about 20-30 shots in. So that is proof that my workouts are making me STRONGER!
Then me and B went into the woods and hung out watching for deer. Just a couple does and holy coyotes were calling. Seriously though those things are CREEPY. They were going NUTS! If you follow me on instagram you can hear them going nuts in my insta story!
If you haven’t already you can read HERE about the workout I have been doing and the changes (for the better) I’m seeing.. not what you think)
Working out is not hard.
Brave statement right? – hear me out.
YES. your heart is most likely pounding out of your chest. You are out of breath. You are sweating. Your legs feel like jello. Your arms are shaking.
It’s challenging. You are tired. but it’s not hard.
Having someone close to you pass away…that shit is hard.
Dealing with heart disease, brain disease, cancer – you or someone else…that is hard.
Having your spouse deploy overseas…that is hard.
Losing a limb in an accident….that is hard.
Dealing with depression and anxiety. That is hard.
But getting out and challenging yourself and moving your body? That is not hard.
so get out there and do it girl. You are stronger than you think.
Wanna work on it with me? Fill out the form here and let’s get working on YOUR BEST YOU.
This morning I was listening to the JJ Virgin Podcast – seriously you guys FOLLOW her if you don’t already (awesome stuff about brain health, gut health, nutrition and everything is super interesting!) – She had a guest speaker on talking about the after effects of being on birth control pills – AND what happens AFTER you go off them and the effects they still have on you. It was amazing to hear what the percentages are of people that are currently on a hormone pills OR have been on one in the past! And most of the reasons that women are on them aren’t for pregnancy prevention but for things like clearing up your skin, regularity with menstrual cycles, side effects of menopause and much more. And sadly many times the pills are MASKING the symptoms and not providing a solution –
You can check out her podcast HERE and be sure to follow the JJ Virgin show on itunes or podcast addict is the app I use.
Guess what. This HAPPENED to me. When I got more into running during college it went MIA for SIX MONTHS. You guys…this is a problem if it goes on for too long and DOESN’T get attention (no worries I’m all good now) – women are having issues with infertility, bone density loss and OTHER complications that come with amenorrhea.
Have you heard of any of these things?
What did you find the most interesting?
Have you struggled with this in the past or struggle with it now at all?
ps. check out my girl Vicki who is in the test group for a new workout coming out? Results after ONE week? OMG.
This is something I’ve been thinking a LOT about. I think that to an extent your purpose DOES tie into your career, but I do think that there are OTHER ways to live your purpose that does not relate at all. “Finding your purpose” sounds stressful…doesn’t it? It feels like you have to have just one. But here is what I’m figuring out.
Your purpose and thoughts about it are going to change as your live your life.
You don’t have to have just one.
:”You were not just put on this earth to die” – heard this quote on a podcast this morning
So start thinking about what your purpose means to you. and Start LIVING. Don’t keep your life on pause. I’m so guilty of doing the same. Waiting for the perfect time to try something. But I’m sick of living that way….who’s with me?