4 Simple Rules to Keep You Exercising

August 13, 2014 Happy WifeStyle

I mentioned these 4 simple rules to keep you exercising at the end of my 30 Day Fitness Challenge, because they seemed like good rules to "keep you going" and continuing to make exercise a habit. I'm not going to recommend you do something that I'm not willing to do myself... so I've been following these 4 simple rules since then and I wanted to give you an update...it WORKS!

The key is to keep it simple. I'm finding that by following these rules, exercise has become just another thing that is a part of my week...it's become a habit. I look forward to it because I feel better....happier after my workouts because I know I've accomplished something that is good for me.

If you are just starting out and very new to exercise, my fitness challenge (click on the link above), which is a 30 Day Discipline, will teach you how to make exercise a habit. If you feel like you exercise intermittently and can't seem to stick to it....

I recommend following these 4 simple rules to keep you exercising:

Never miss a Monday. Simple, it starts your week out on the right foot. There's something to this...since I've been following this rule, it makes the rest of the rules easier to follow. (Now, if there is some reason that Monday's DON'T work, pick another day that you DON'T MISS.)
Never go 3 days without exercise. If you exercised on Monday, the longest you wait to exercise again is that Thursday. This is something that keeps soreness in check too! If you wait longer, it's like starting over....I was SO sore in the beginning of starting up again. I don't WANT to go back to that! That alone helps me follow this rule!!
Workout at least 3 days a week. This one kind of goes along with #2, because if you follow #2 this will happen naturally. Think ahead, plan your workouts on Mondays. I personally think of this one as some form of "strength training" rather than straight cardio or hiking...at least 3 workouts per week of some form of strength training.
Never give up. Once you make exercising a habit in your life and start seeing the results and feeling the benefits...you won't want to give up! If you have a setback...just move forward!

It's so frustrating to fall into the vicious cycle that so many women fall into! I used to start an exercise program....start out strong and motivated, and then all of a sudden I'd get busy...busy meaning lazy,...time would go by and I hadn't exercised at all because I didn't plan my workouts! Then I'd quit...until the next time. Sound familiar? These cycles will never get you the healthy results that will improve your quality of life! Since I've started following these "4 simple rules to keep you exercising"...I have stuck with it, easily!! These rules now dictate my workouts but my workouts are not dictating my life! They just fit right in!

Right now I go to a gym 3 days a week. Always on Monday mornings (rule #1!)...then 2 more days that week, spaced out at least every other day. For example, this week I've gone Monday, Wednesday, and I'll either go Fri or Sat. Easy!! I usually skip Sunday's because I go Monday's. There are usually about 15 people in my classes and today there were only two!! It was just me and another woman and our coach...it was cool because it was kind of like personal training! Find some form of exercise you love, try something outside your comfort zone that you've always wanted to try! Take a class, ask a friend or family member to try these rules too! Here's the gym I've found that is challenging me and I love it! The point is...get moving! Do whatever works for you, it's okay to start slow....as long as you START.

Most people exercise to look better. Start exercising to get healthier and happier. Exercising will not only improve your overall health, it boosts your mood substantially! Make that your focus instead of vanity and guess what...you'll end up getting the bonus of liking what you see.

"Everyone's healthy is different and that healthy should equal happy however you define it, NOT how someone else defines it." -Derek Flanzraich

The 5 Facets of Health

August 3, 2014 Happy WifeStyle

Most people have no idea how good their body is designed to feel.

Living a healthy lifestyle has always been something I have strived for. I think we all do...we try to eat right and exercise...but do you ever feel like you can talk the talk better than you can walk the walk? I used to. I feel like I have finally found an all around lifestyle that works…but doesn’t feel like work. It’s actually quite simple when you just break it down into the 5 FACETS OF HEALTH. This is something I learned through my husband, he teaches an orientation class for all new patients at his practice that teaches them how important these five things are for optimum health. They are in no particular order as all are equally important.

1. Good Nutrition: This is so important. It has gotten so out of control how unhealthy food can be. It’s so easy to eat food that has absolutely NO nutritional value in it. That, along with portion sizes that are so much bigger than we used to see, it’s no wonder that our society has become sicker and sicker….not to mention with much bigger waistlines. We need to eat more whole, real food to be healthy. Since I've embraced a Paleo Lifestyle, I feel healthier, leaner, more energetic and indulged...not deprived! If this interests you...take a peek at my post Paleo 101, it just might be the key you're looking for. Skip the yo-yo diets, stop the "fad diets"....just eat HEALTHY. Make it a "lifestyle" and keep it simple.

2. Proper Sleep: Everyone is different, some need more sleep than others, but mainly we need get proper sleep to be healthy. This is our time for our bodies to rest and rebuild so that we can wake refreshed ready to tackle our busy days. There is so much stimuli in the world today with TV, smartphones, computers…many of us take part in those things right up until the minute we fall asleep and don’t take the time to wind down, relax our minds, and actually prepare for a proper night’s sleep.

3. Positive Mental Attitude: Many people don’t actually realize how this can truly improve your health! There is a lot of negativity out there, but we don’t have to be a victim to it. “It’s not what happens to you, but how you react to it that matters.” -Epictetus, Ancient Greek Philosopher. The Law of Attraction has fascinated me since I first heard of it in my 20′s. Since then I’ve studied it quite a bit… through books, seminars, and witnessing it first hand in my own life. I can honestly say it has changed my life.

4. Proper Nerve Flow: Our Nervous System is the “control center” for our bodies; our nerves go from our spines to every single organ we have. If the nerve supply is compromised, that organ won’t be able to function at it’s full potential…it’s that simple. Many people think Chiropractic is only about back pain and neck pain. This is a common misconception that’s been around for a long time. All Chiropractors do is relieve “pinched nerves” (subluxations) so that the body can function at it’s full potential, and therefore can heal itself. Our bodies are very smart. We tend to forget that. Most of the time, these “pinched nerves” correct themselves, but with how hard we are on our bodies, sometimes they don’t. I will try to explain this in the simplest of terms… If there was a nerve from our brain to our heart and it was CUT, what would happen? Right, we’d die. If that same nerve was just “pinched off” a little…picture stepping on a garden hose and the flow isn’t as strong…would we be healthier or sicker? Right, sicker. Every time? Yes, every time. Now, if that pressure was relieved off that nerve through a specific chiropractic adjustment and that nerve flow was restored, would we be healthier or sicker? Right, healthier. Every time? Yes, every time. That’s all Chiropractic is…it’s that simple. Proper nerve flow is absolutely essential to our health. We need to get back to a place of PREVENTION of disease! In the "sickness society" we live in today...you have a choice. Choose health.

5. Exercise: The health benefits of regular physical activity are hard to ignore. It controls weight gain, helps with health conditions and disease, it improves your mood by stimulating brain chemicals that leave us feeling happy and relaxed, it boosts energy and endurance, and it promotes better sleep….just to name a few. Exercise is a great was to feel happier, boost confidence, improve our health, and have more fun. New to exercise? That's okay! Start small....just start. Take a look at my Fitness Challenge, it can help make exercise a habit and get you moving! REMEMBER....no matter how slow you go, you are still lapping everybody on the couch!!

Simple stuff, right? Well, not always when “life” gets in the way. We all have had excuses. When you read this "5 Facets of Health" list...what could you change? Push yourself, because no one else is going to do it for you! A great way to get started is to commit to a 30 Day Discipline.

Today is a new day. You are worth it. It's not "normal" to feel bad. Make a decision to make healthy lifestyle changes today. DON'T LOOK BACK...YOU'RE NOT GOING THAT WAY!

This is my Happy Hour...

July 29, 2014 Happy WifeStyle

No, not that "Happy Hour".... I'm talking about EXERCISE! I have really grown to love going to the gym! I was an "at home" workout girl until very recently and I have to say...I'm converted! You know why? I actually leave there happier than when I arrived!

I had to get over the SORENESS hump though! After my first workout, I literally had trouble walking for about four days! Seriously. My legs felt broken. That's the difference with this gym...I haven't pushed myself this hard before and I thought I had! After that, I wondered if this was for me....I was also a little afraid of exercising in this kind of environment since it was new to me. I didn't make me feel comfortable.

I admit, I considered giving up...but I went again...and again...and again...and again...and again. And now I'm hooked! I've gotten used to how the classes work and the way the instructors teach and it's really fun! It's hard, but it's fun! I've worked my way up from the beginner class to the FIT class and it's harder, but I can do it. Everyone struggles. It feels really good to sweat, get stronger and feel healthier! I'm going about 3 times a week and I'm still sore after, but not like those first couple classes! People are really friendly too....I was a little lost the first time I went to the FIT class and another woman totally jumped in and helped me get through all the circuits, explaining so much as we went! I thought that was really cool of her. She said something that really resonated with me. She said, "I know there are always people faster than me in this class and people that are slower than me in this class, just do your best, it's your workout."

I've never felt that comfortable in a gym environment, maybe because I didn't play sports and I'm pretty shy...so this type of group circuit class was intimidating for me to try. Especially with the classes being men and women. But I know that overcoming that and trying something new is how we grow. Each class is getting easier for me in more ways than one. I feel stronger, but I also feel more confident, knowing that I'm trying and accomplishing something new that was a little scary for me. That's where the happiness comes in. Doing something like this, getting out of our comfort zones....which for me was my "living room" gym...is so good for us! I think another fear that some women have about working out hard is that they'll get big. This just isn't true. Unless you really try to get big muscles, you just won't. It's a misconception.

Is there anything you can think of that you've been wanting to try, but are scared? What would YOU do if you weren't afraid? I'm realizing that many people there probably felt just like I did! Once you overcome a fear, it no longer has any power over you.

Overcoming a fear makes you feel so free and happy. I now look forward to my "happy hour" 3 times a week!

"F-E-A-R has two meanings: 'Forget Everything And Run' or 'Face Everything And Rise'. The choice is yours." ~Zig Ziglar

A Different Kind of Gym...

July 17, 2014 Happy WifeStyle

If you ask women if they've ever joined a gym, most will say yes. I've joined four....with good intentions....but the relationship never lasted.

They were all big box gyms where I felt like it was more of a fashion show than a gym. Some women wore as much makeup to "workout" as they did to go out on the town...if they ever got around to the working out part. Many gyms are the "See and Be Seen" environment. That's not for me. The rows and rows of cardio equipment with people waiting to get on them just "going through the motions". Eventually, I would quit going because I never really knew what to do. I never got out of it what I wanted to...which was RESULTS!

So, for the past 10 years, I have taken my gym home and have done DVD's which I have gotten great results with. The problem with this for many people is the self-discipline it takes. You aren't accountable to anyone but yourself.

There's personal training, which holds you very accountable, but can be very pricey. There are "boot camps", but what happens when it's over? It seems like there's a Cross Fit Gym popping up on every corner these days...but those intimidated me. I know some close friends who are very involved in Cross Fit, even compete. In talking to them, I knew that wasn't quite the right fit for me either. I don't respond well to the drill sergeant approach... so I swore off gyms. Until now...

I took a class early this morning at Luma Fitness in Petaluma. I spoke to Jessica, one of the owners, to schedule my first class the other day and she explained everything very clearly. I was happy to hear that I totally fit into the average age group at their gym! I decided to give it a try!

Here's what Luma Fitness has to say about their facility...

At Luma Fitness, we specialize in group training for all levels, ages and abilities. Luma Fitness is open 7 days a week and offers over 65 classes throughout the week to meet all schedules.

The Coaches at Luma Fitness integrate a wide variety of cutting edge training methods in each session that utilize proven scientific principles and techniques. Each training session at Luma Fitness is unique and is carefully structured to maximize the physical potential of any individual, regardless of your fitness goals!

The owners are very family oriented and aim to help create "fit families", I love that! They actually care that you show up and workout...unlike the places I've joined in the past. Their workouts are designed to incorporate movements that will enhance daily tasks and boost your overall quality of life. They offer different types of classes for every age and fitness level....beginner all the way to Speed & Agility classes for serious athletes. The coaches push you but are very friendly. They help you with your form to decrease chance of injury. The classes are kept to a size where the coaches can keep an eye on and encourage everyone. Each class lasts for about 50 minutes and has a wide variety of exercises from circuits inside... to going out the front door for a short sprint! You can feel comfortable to get a drink of water if you feel the need and jump right back in.

I started with the JUMPSTART class which is their most basic class. I'm glad I did! I can feel it already, lots of legs today! Heather was our coach and she was wonderful. She knew everyone's name and interacted with everyone. I felt comfortable there, people introduced themselves to me... I felt like I got a killer workout...which is the point, right?!

I think I'm going to stick with this class a few times before I feel brave enough to move up to the FIT class, which is where most people land who attend Luma. I wish there were more gyms like this so everyone could have this experience....a family vibe, better health, and most importantly...RESULTS! You can even schedule classes through an APP! I'll keep you posted on my experiences!

Click on the link to learn more about Luma Fitness! (Maybe there's someplace similar in your town...if so, give it a try!) Luma offers a COMPLETELY FREE 2 week trial membership!

-Photo taken by Luma Fitness.

Fitness Challenge Day 30

June 30, 2014 Happy WifeStyle

CONGRATULATIONS!! You have completed the 7 Minute Workout Fitness Challenge! For some of you 30 Day Disciplines may be something you work on quite often.... but for others, I know that THIS may be the FIRST one you've ever tried....and completed!! That is amazing. For some of you, this may be the most you've ever exercised consistently! How does that feel? You have truly accomplished something! You are STRONGER than you were 30 days ago!! You should be PROUD...you can say "I DID THAT!!" I ripped that motivation Post It off the wall today with a smile!! :) ...So, now what??

So it's OVER!! Or is it? Some of you may be DONE. That's OK!! You accomplished something amazing and you should be so proud of yourself!! For others...it may be different. How do you feel? Notice any changes? Now that you have 30 days of results under your belt, do you want to return to how you felt 30 days ago? Tomorrow you just might miss it. You may be used to getting some form of exercise on a daily basis. That's because you have created a healthy habit in these 30 days! If that's the case, I'm going to give you some tips to work this in to your life.... simply.

You now know a great 7 Minute Workout that you can do practically anywhere. I discovered this workout has many APPS!! Go to your apps and search "7 Min Workout" and there are many that make this workout super simple to do!! Find one you like, most of them are free so give them a try! Some of the apps even have other similar workouts to choose from! Walking and hiking are great to fit in as well. I'm also a huge fan of workout DVD's, especially Jillian Michaels. Here's what she offers... Yes, I have them all, so I've tried them all. She has such variety and different modifications depending on your fitness level....and the best part, she gets you results. But they "don't come for free" as she says....you have to work for it!

For Cardio: "Banish Fat Boost Metabolism" This is mostly cardio and great for fat-burning. You will definitely get your heart rate UP with this one.

Yoga/Strength: "Yoga Meltdown" This is a great modified yoga DVD, one of my favorite "go-to's". Different than other yoga workouts because she reps out the moves. Click on the link to learn more because I go into more detail the blog post...I love this workout.

Weights/toning/or specific body part: "No More Trouble Zones", "Killer Abs", "Shred-It with Weights" (great for use with a kettlebell, but you don't need one), "Killer Buns & Thighs"

Mix/Interval/Total Body Circuit Training: For beginners I would suggest "30 Day Shred". This was the very first one I ever had and it got me in great shape. Since that one, she has many others that are based on that concept of total body circuit training.... "Ripped In 30", "Extreme Shed & Shred" LOVE these because she has a couple different workouts on each one depending on your level so you can work your way up. Also, in each one, she gives you modifications for beginner vs. more advanced.

Her newest DVD's: Her most recent DVD's are "One Week Shred" which is two workouts per day, one in the morning (weight training) and one in the evening (cardio) to get in shape fast. Good if you have something you need to get in shape for quick, but I like some of the others better... "Hard Body" is her latest as of now and it's a gooood one. It's hard, lots of new moves, and works!! But don't be afraid to try it, because like I said, she gives you modifications!

If I had to pick only three ?? "30 Day Shred", Yoga Meltdown" and "Hard Body" Those are a great mix to own. Some of you might like to have the cardio one too...it just doesn't work for my body type as much as the circuit training or weights.

What I have had great success in the past with....is to get a workout friend or buddy!! You don't even have to live near them...text them and call them to check in. Decide to do it together to stay motivated! It helps keep you both accountable. Write down your goals and don't forget to reward yourself. Decide these goals and rewards in advance and share them with your friend. Just make sure you choose a friend you trust and won't judge or be too competitive.

You just need to do a little bit every day. "What you do every day matters more than what you do every once in a while." It's not going to happen overnight. It's much healthier to just make exercise part of your lifestyle...don't look for "quick fixes". "Small disciplines repeated with consistency every day lead to great achievements gained slowly over time." It doesn't even have to be EVERY DAY...just get moving every day. You could use these following rules for your workouts... I love this! The key is to keep it simple!

I hope you gained confidence in yourself over the course of these 30 days. We all need to love ourselves a little more....believe in ourselves a little more. Myself included. Good job making time for yourself. Remember, laziness fuels more laziness. Activity fuels more activity. You just finished 30 days of activity....isn't it easier to just keep going?

What's YOUR next 30 Day Discipline? :)

Fitness Challenge Day 29

June 29, 2014 Happy WifeStyle

It is Day 29 of this Fitness Challenge. REMEMBER, if you are doing an alternating walk day in between like I am... that meant today was your day to record your STATS!! Since tomorrow, Day 30, is a walk/hike day, this is your day to see how you did compared to your start day!!!! :) I wrote down my stats on Day 1 and again on Day 15.... so I recorded them again today!!

On Day 15, I wrote down my stats next to my Day 1's number on the same sheet of paper.... therefore I kind of knew what I had to beat. Today, I couldn't find that sheet of paper, so I did it without knowing what my old numbers were! I must admit, I was a little nervous I wouldn't PUSH myself hard enough without knowing what I had to beat! Well, I'm glad I did it this way.... because I truly know now that I AM stronger today than I was on Day One. I HAVE improved since Day One. It feels SO GREAT to have accomplished this!! But it's not over yet... Day 30 is tomorrow!!!!! Here's my stats for: Day 1, Day 15, and TODAY (Day 29)...

Jumping Jacks: 35, 40, 41
Push Ups: 15, 21, 24
Crunches: 22, 30, 30
Chair Step Ups: 13, 15, 15
Squats: 18, 21, 22
Tricep Dips: 18, 32, 32
High Knees: 70, 75, 81
Lunges: 14, 18, 18
Push Up Rotations: 7, 10, 15