So, "Life" Has Taken Back Over? What About YOUR Life?

*sigh*

Here it is, the first week of "back to school" and my class registrations are ... well ... light.  Parents have new hectic morning schedules, my teachers are all readjusting to the 8-3 grind and traffic is once again at its apex of horrendousness on the LA freeways.  

But y'all - DON'T LET THIS BE AN EXCUSE!  Your health & wellness journey is NOT solely from June - September.  It simply can't be. That's not how this works.  Allowing external pressures to lower yourself on the priority list is kinda what got you here in the first place, amirite? Only showing up when it was easy to show up isn't going to get you those results you're looking for. You MUST, you absolutely MUST find a way to make this work - for you, for your family.  Work with your spouse, significant other, care taker, boss, your favorite TV show(s), your own schedule, or anyone/anything else that makes demands on your time and etch out an hour each day, or every second day even, where you can get away and focus on your fitness and health. You CAN find one hour. If not with Hamboody, do *something* that gets you moving and gets you back in touch with feeling healthy (because I KNOW sitting in an office / class room all day long does not help those feelings of health and well being).  Believe me - it CAN be done.  

You may have to get up a little extra early, but people busier than you who have slept less that you are doing it.  Or forgo the caffeinated beverage at 2pm and instead take that half an hour you'd spend in the Starbuck's line and get outside and get walking.  You'll feel better for it and avoid the caffeine / sugar crash that would've been awaiting you at 4pm.  Or plan and prep your family's meals ahead of time (if you're the meal prepper), or allow them to fend for themselves (I promise - they'll figure it out), and no matter how tired you are at the end of the day, get yo' *ss to class!  In class you'll be with fellow exhausted moms, dads, workers, caretakers, etc ... and you all can take that hour together to decompress and work on your health.  Laugh together. Encourage each other. Sling weights together. I promise you, people likely much busier than you have learned the importance of caring for themselves and are not allowing excuses to keep them away from their goals - they are showing up and getting it done.  They know they'll be more productive, present and helpful to others if they also take care of themselves. And they're feeling all the better for it.  You may need to plan more than you're used to, or be more organized than you're accustomed to, or you may have to get a little less sleep than you'd like to, but ...

TO GET WHAT YOU'VE NEVER HAD, YOU HAVE TO DO WHAT YOU'VE NEVER DONE.

I'll see you in class!  ;-)

Someone With More Excuses Than You ...

It's a little tough love time for some of my clients ...

Here's the thing, while I provide no guarantees with our program, I will guarantee you this ... this program won't work if you don't. Commit to yourself and make yourself a priority. For sure, one-off things come up in life, and I totally understand that, but I have my chronic cancellers and I have my only-won't-show-up-if-my-house-is-on-fire peeps (and even then, some of them will find a way to make it to class). And, well, the latter are the ones who are seeing the results. Don't let excuses and self-sabotage get in the way of what you want for yourself, because frankly, someone with more excuses than you is doing the work you *should* and CAN be doing

I have exhausted moms ... who show up.
I have exhausted dads ... who show up.
I have people with injuries ... who show up.
I have people who just had absolutely sh*t days at work ... who show up.
I have people who worked the midnight shift ... who show up for the morning class before going to bed
I have people who only slept two hours the night before ... who show up.
I have people who are going through terrifying medical diagnoses ... who show up.
I have people who just had a huge fight with their significant other ... who show up (and I let them take it out on the battle ropes)
I have non-morning people dragging their half asleep selves to morning class because they won't be able to make a night class ... who show up
I have people who are hungover ... who show up
I have people who are sick ... who show up
I have people who travel half the month ... who show up when they're here, and workout on the road when they're not
I have people whose day is so cram packed with things to do they can't even stay the full hour ... but they show up and do what they can

And these are the peeps who are seeing and feeling the changes. I get that it can be "hard" to show up, but if this were easy, I'd have 300 clients all day / every day. When you clicked "register" for this, you had a dream and a goal in your head ... get back in touch with that and realize that to achieve it, you have to show up. Remember why you started.

Eat More *^%#%^# Food!

People, please!

Eat like ATHLETES, not "dieters"!

On the regular I'm approached by someone who I know is killing it in class and are consistent with their workouts, but they can't figure out why they're not dropping weight.

Me: "Well, there could be a few reasons - the biggest one being that your body composition is changing, you're adding more muscle but dropping fat, so while your weight isn't changing - you are. How do your clothes fit? Any better?" If they answer "yes!" then we move on, knowing changes are happening. If they answer no, then I ask them about their nutrition, and inevitably they tell me they are eating some ridiculously low calorie number and I stare at them stunned. Like, A) How can you be standing in front of me right now in the middle of a grueling evening circuit training workout having only eaten 700 calories today (I personally would be too hangry to even show up, or frankly, dead) and B) WHY are you eating so little?!

We are NOT dieters here. We are ATHLETES and should be fueling our bodies accordingly. Athletes do not allow themselves to get hungry. An athlete in training does not have room to be hungry as they have to focus on their training, not on depriving themselves of the calories they NEED to perform. Now, I'm not saying go crazy on the junk calories - but I am encouraging, nay, I'm instructing you to increase your quality calories immediately. If you're trying to keep your caloric intake at that bullsh*t marker of 1,200 cals (I'd love to throttle the person who came up with such a stuuuuuupid number), STOP IT RIGHT NOW. Putting your body into a starvation state only essentially guarantees you you won't lose a pound. Your body will do all it can to hang onto every last morsel of fat as it's trying to preserve life, as it doesn't think there's any food around. Add in more food now. And log your food (the My Fitness Pal app is awesome), so you have a really good snapshot of what an average day looks like for you. We were talking about just this very topic today in class, and Erin mentioned how last summer she hit a plateau and even while upping her exercise intensity, the scale wouldn't budge for her. But when she started eating MORE (going from around 1,400 cals / day to around 1,800 or 1,900 cals / day), the pounds literally started to fall off. She went from eating like a "dieter" to eating like the athlete that she was. She kept the calories quality and got results almost immediately. Food is NOT your enemy during your wellness journey. A healthy relationship with food is vital to your overall success, so embrace it and fuel yourselves like the athletes that you are!

Week 4: Push! Push! Puuuuuuuush!

Hey all!  We're almost at the half way point, how are you all doing ... and more importantly ... how are you feeling?!

Some of you have been showing up and it's clear that you've been doing the work as it's really starting to show!  Some of you, however,  have been trying hard, but consistency still hasn't quite kicked in for you yet, be it due to the need for schedule changes that are uncomfortable and new, the need for effort changes (and better alarm clocks ;-)), or perhaps you're simply still trying to find that motivation to really dedicate yourself to this 100%.  The good news is - you still have LOTS of time to work on whatever may be holding you back and see some amazing changes at the end of the challenge, and this week's "focus" should also help.

This week I want everyone to PUSH.  We've already determined the importance of stepping outside of our comfort zones, so this week I want to really run with that notion.  I want you to push so hard that when the minute is complete, you are 100% certain you could not have done one more rep. If you're walking away from a station smiling and laughing (and not because it hurt so bad) and with full lungs, you didn't go hard enough (unless you were stretching, of course).  But I also want you to be peppy in your transitions too.  The 5-burpee penalty WILL be in effect for any lallygagging during transition this week.  Transition is just that - time set aside for you to transition and perhaps grab some water ... it's not a "rest".  You can do that for the other 23 hours you're not with us. ;-)   

During class, I want you to focus on the strength that you feel within ... and not any kind of fatigue you may also be experiencing.  Push yourself during the warmup (I *will* be observing the warmups this week).  If you run - try and run a little faster after the turn around as you head back.  If you walk - make sure you're swinging those arms with purpose and driving yourself forward.  If you're chatting with your fellow team members - all the better - just make sure to remind each other to pick up the pace and push a little harder.  If you're talking - just make sure it's through shortened breaths!   During class, make sure you're in position the moment the clock says "go!" and push hard from the start.  It's kinda trivial, but pay attention when I explain the exercises  at the beginning so you know what should be happening (or at least kinda happening - hahahah - I know some of the stuff is complicated and requires a little additional follow up) the moment it's time to go.  And don't stop with 5 seconds left or when you hear Agatha say "3 ... 2 ..." ... go all the way through until you hear "transition!".  I only have you for an hour, so get your money's worth and PUSH through that hour!

Which brings me to my next point, if you reeeeeally want to see some awesome results by the end of this challenge, our classes cannot be all that you're doing.  To optimize your results, of course you'll need to be vigilant about your nutrition (again - be good with it, not perfect, because life and living and stuff ... but still, try and be better than you were before) and get in more activity each day.  Wherever you can squeeze it in - squeeze it in - as every little bit of effort WILL help.  Work in a multistoried building?  Walk the stairs a few times a day.  Want to burn a little more during the day? Um - 30 burpee challenge! Have a pair of running shoes and an alarm clock (*ahem* - that's all of you)?  Set your alarm 45 minutes earlier than normal and head out the door for a 30 minute interval (meaning you vary your speed) run or walk (or if you Hamboody in the morning, plan on an evening walk when you get home or just before bed).  Home on the weekends?  Plan to take the fam (or roll solo) out to any of the miles and miles of amazing hiking trails within a short drive from here (and go for the hillier ones!).  Only have a short amount of time for yourself on the weekends? Head to Lake Balboa Park and run up and down the shorty hills there 8-10 times, just for that extra bit of shed and shred. Need more ideas or friends to roll with? Post in our FB group and see who you can motivate to join you!

By this week's end you'll be half way through this challenge, and while anytime is a good time to jump on the fitness bandwagon, if you really want to see some measurable differences 5 weeks from now, this is your "fish or cut bait" week!  I encourage all y'all, if you haven't already, to book your classes now for this week and commit to them!  Commit to eating right (but not perfect) this week and work to see how you can squeeze in a little extra activity into every day.  I guarantee you if you do all of this for just the next 7 days, by the end of this week you're going to be feeling ah-mazing!

Let's do this y'all!