How to Survive Labor Day Weekend

It is upon us. The last holiday until Thanksgiving. The unofficial end of summer. The latter statement alone is enough to make people react like "FTW - I'm going ALL OUT!"

Well, in case you want to know how you can enjoy yourself this weekend without completely blowing all your progress out the water....here ya go:

1. Plan ahead with your workouts. If you aren't normally a morning exerciser, consider becoming one for the weekend. Most activities take place later in the day, so if you get your workout in first thing, you don't have to worry about it anymore.

2. Don't "save yourself" for meals. You know what we're talking about - the whole "I'm going to starve all day so I can eat whatever I want at the cookout tonight" mentality. All that leads to is serious binging. Eat normally, that way when you're at the party, you aren't ravenous and mauling hotdogs and hamburgers like it's your job.

3. Keep it simple with your food. Indulge a little in what you really like/stuff you don't have often. Easy tips to minimize the impact on your waistline: no buns, go easy with the condiments, keep your serving of the creamy side dishes small, and fill up on the veggie and fruit trays if available!

4. Watch the booze. No bones about it - alcohol is nothing but empty, wasted calories! But if you want a little drink, go for the "lighter" options and be sure to follow it with lots and lots of water. Booze dehydrates you like no other...

5. Last but not least - don't forget that it's perfectly, 100%, absolutely, positively F-I-N-E to just relax and let loose a little bit! Keep a moderation mindset and it'll all be good in the hood.

We hope everyone has a fantastic Labor Day Weekend!

In Health,

Lindsay and Timothy
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Fear: Use it or Get Abused by it....

We posted a question on our Facebook page (and Twitter too) the other day: "Do you have a dream or goal that's so big it kinda scares you?" We got a pretty big response - seems like there are a lot of you out there that have this big thing, likely something you haven't shared with many people because it is so big....something that you have in the back of your head...and when you think about it, you get flushed with fear.

Fear is a powerful thing - we liken it a lot to adrenaline in that it can definitely be used FOR you instead of against you. That's how we choose to look at fear....all you have to do is harness it properly and RIDE ON!

How do you do that? Take that big dream and break it down into smaller, manageable goals and objectives. Then figure out your targets that will help you accomplish those goals/objectives. There you go - you've taken that fear and now you're letting it drive you into actually putting in the work towards realizing that dream.

Here's an example:
Big, scary dream = compete in a fitness/figure competition
Goals/Objectives = reach x% body fat, lose x pounds, have great stage presence
Targets = train 6 days a week with personal trainer, track food daily, take posing class

Don't think this outlook only applies to health and fitness goals (WRONG!) Apply this way of thinking to all aspects of your life and the results will astonish you. Seriously.

Let's chat: Have you recently overcome a fear or used fear to your advantage? Tell us about it in the comments!

 In Health,

Timothy and Lindsay

Reader's Request: Detoxes/Cleanses

Holy canoli - this is a slippery slope! We say this because there is A LOT out there....products, guidelines, all kinds of stuff related to cleansing or detoxing the body. The two of us both believe that cleansing the body is an inherintely good thing, it's just some of the whack-ass products out there that make it a bad thing :(

For the sake of time and energy, let's focus on two things: 1. What does a cleanse do for you and 2. What are some good cleanse guidelines?

Just living in this world, your every move involves encountering some kind of toxin: environmental (smoke, pollution) or self-imposed (foods with artificial ingredients, for example). Guess what - this is some-kinda-hard on our bodies, externally, but ESPECIALLY internally! A good cleanse once or twice a year (or once a quarter) is an excellent idea to help your body rid itself of those toxins and simply function better!!

It is important to know that there is likely going to be a fair amount of discomfort during the cleanse process. Some common symptoms include headaches, fatigue, stomach and muscle cramps, loose bowel movements, etc. These symptoms usually don't last much longer than the first couple days, so be patient.

 OKAY - now, what are some cleanses that we would recommend?

The Sweaty Betties have a 5-Day Cleanse that is pretty good! You do not need a whole lot of special items or products. We think this would make a good short, post-holidays cleanse or something you do to "dip your toes" into the cleansing waters. (HA! Did you see what we did there? lol)

 Beachbody's Ultimate Reset is a 21-day Cleanse that focuses on taking your body gradually through the cleanse process (thus why it is 3 weeks). There are some supplements involved. We think this is more along the lines of a major body-changing type cleanse, rather than just a quick flush of your system.

If you already drink Shakeology, you could easily do a 3-day cleanse with that. The guidelines are extremely simple: 3 shakes a day, and 1 salad with 4 ounces lean white meat (fish or chicken), and as much water and green tea as you like for three days! We've done this after the holidays a lot to help get rid of the bloated, uncomfortable feeling from eating out of our norm!

Kris Carr has information on how to do green juice cleanses. This route might be the most impactful to your colon, being an all-liquid cleanse....something to keep in mind :)

 Some other related items you might find interesting: intermittent fasting and this nice way to rid any water weight/bloat. 




Let's Chat: Have you ever done a cleanse? How did it go? Post below!



In Health,

Timothy and Lindsay
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Coaching Opportunity

If you're reading this blog - it's probably because you have some level of interest in health and fitness and how it all fits into a "regular person's" busy lifestyle!!

Please take a little less than 5 minutes to watch the video at the end of this post to find out how we turned our journey going from this:

December 2007

To this:

Nearly 100 lbs GONE! Photo Credit: Laura Gordon Photography

....into an income for us!

Hope to hear from you soon!!

In Health,

Lindsay and Timothy
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Reader's Request: Fitness & Pregnancy

Pregnancy - don't think anyone would argue that it is anything other than the most amazing thing. EVER. Think about it...growing a human inside your body and then bringing it into the world - WOW! If you are trying to conceive, are currently pregnant, or recently gave birth, we hope you find this little bit of insight helpful.

With exercising while trying to conceive, the jury's still out, kinda. There was a recent study that suggested regular moderate exercise is excellent for women trying to conceive, but that those who do higher intensity workouts/are really lean bodyfat-wise had a lesser chance of conceiving. On the flip-side, there are those from the mindset that whatever your body is accustomed to workout-wise is just fine to continue while trying to get preggers (Lindsay's OB included, for what it's worth).

During the first trimester, staying active is important. It will help alleviate some of the negative side-effects of pregnancy hormones you might be experiencing (nausea, fatigue, etc.). But no one says you have to keep up with your 6-day-a-week workouts seshs.....if you need to bump it down a notch, DO SO! You're growing a baby, for goodness sake! :)

Once you get into the second and third trimesters, you might have slowed down (especially if you were super active girl before getting pregnant), but don't stop completely! Remaining active isn't just good for you, it's good for that little critter in your belly too! Avoid high-risk/contact exercise, working out in extreme temperatures, and also avoid exercises that have you on your back (like Pilates), because when lying on your back, your expanding uterus presses against your spinal cord, which in turn limits blood flow.

In general, stop exercising and call your OB immediately if you experience any of the following:

• Vaginal bleeding
• Dizziness or feeling faint
• Increased shortness of breath
• Chest pain
• Headache
• Uterine contractions
• Decreased fetal movement
• Fluid leaking from the vagina

Once you get through the greatest workout of your life (BIRTH!!), ease back into your fitness routine. Once you get the all-clear from the Doc, start slow - like going for a walk every day. Work your way up - don't get discouraged, if you were fit before, you'll get right back there, it just takes some time!!

Some things to keep in mind throughout the process:

• The importance of nutrition, not only for you but for your little nugget!!
• A lot will depend on your starting point: were you working out regularly before getting pregnant? 
• Don't just zero-in on one type of fitness: have your cardio, but also do strength training and lots of stretching!

Let's Chat: What role do you think fitness has during pregnancy? Any first-hand experience to share??Post below!!


In Health,

Lindsay & Timothy
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DISCLAIMER: Neither Timothy nor Lindsay are experts in pre-natal or post-natal exercise. This post is just based on the research we've done ourselves and information we've accumulated from consulting with professionals. Please consult with YOUR physician before engaging in an exercise program.

Supplementation

It seems it is pretty much the American way to want "the easy"...whatever satisfies the "right now" urge. This is what has gotten us in a lot of the trouble we currently face (but that's an entirely different post!), and it is also why companies that produce supplements or "diet pills" are making bajillions of dollars. 

Sensa anyone? RIDIC! 

HOWEVER, we DO think that when done *correctly*, supplementation can be helpful in starting and maintaining a healthy lifestyle. Here's the gist: there are some basics that, WHEN COMBINED WITH A HEALTHY DIET AND REGULAR EXERCISE, can help your body to perform at optimal level:

1. Multivitamin - seems simple, but so many people overlook it. It's just a good supplement that can fill in any gaps in your nutrition.

2. Omegas - 3, 6, and 9 in particular; essential fatty acids support healthy blood circulation, normal blood pressure and help balance bodily fluids.....not to mention it is good for your hair, skin, and nails!

3. Protein - if you aren't getting enough protein through real food, a supplement can help make up the difference! Whey protein (or brown rice/pea/soy/etc. proteins if you're avoiding dairy) is a good basic! Casein protein before bed can be used if you're working out really hard! 

Those three will make sure your basics are covered, but here are some others to potentially consider:

• Branched Chain Amino Acids (BCAAs) - when taken during training, they can improve prolonged performance and promote recovery. BCAAs may also reduce muscle breakdown!
  
• Glutamine/L-Glutamine - this is particularly beneficial after workouts because it has the ability to re-synthesize muscle glycogen and glutamine levels lost during exercise. This is a good one if you are working out a lot!
  
• Thermogenic/Fat Burner - these are most of the "diet pills" you see (Hydroxycut, Slim Quick, etc.) They are marketed to increase your metabolic rate and motivate your body to burn more calories than it would otherwise. But just taking a fat burner and not working out isn't going to make you burn calories - something to keep in mind :)
  
• Zinc monomethionine aspartate (ZMA) - promotes restful, restorative sleep and has been shown to enhance muscle strength and endurance. We are former Melatonin users, and ZMA has been wonderful to help ensure we get good sleep! 

 
 QUESTION: Do you use any supplements? If so, what and why? Please put your answer in a comment below!

In Health,

Timothy and Lindsay
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