Fitness Friday + Staying On Track Series- Part 1 Holidays

Yesterday our air conditioning stopped working...needless to say it was so hot!  However, I got up and got my morning workout in!  I was sweaty and hot, but I figured I was just burning extra calories!  I am happy I got it done, but I can't wait till we get the air fixed.  Did you get your workout in today, or do you have it scheduled for later?  Your mind can make up any excuse, you get stronger when you move past those excuses and just do it!  By now, you may have guessed that I love affirmations and inspirational quotes, I think they keep me going.  What do you use to stay motivated and work past your excuses?  What are some of your favorite quotes that get you moving?

I am starting a new series called Staying On Track.  With the holiday weekend fast approaching I thought I would give you some tips for staying on track toward your goals, and not blowing it just because it is a holiday weekend.

Staying On Track Series- Part 1 Holidays

Okay so it is Labor Day and you are going to a BBQ at a friends house or you are going away for the weekend, now what?

1. Pack your own food to take.  Even if you can't make every meal that you eat while out of town, you can have some snacks that will keep you from overeating when it comes to meal time.  Packs things like apples, bananas, nuts and seeds, peanut butter, rice cakes, Kind bars, homemade trail mix, protein powder to mix with water.  If you are going to a party take a healthy dish to pass and a fruit and veggie tray, this way you are guaranteed to have something to eat.
2.  Eat before you go.  Before you head out to that party make sure to eat a meal so that when you get there you will be less tempted to overeat all the goodies.
3. Plan a cheat meal.  It is okay to have a cheat meal every week, and you need one to help keep you on track.  If you know that there is going to be food that you just can't wait to eat, plan that as your cheat meal.  Just make sure to have only one portion.
4. Drink in moderation.  Let's be honest you are going to have a few "adult beverages", just don't overdo it!  Alcohol is converted to sugar in the body and will most likely be stored as fat.  If you are going to have a few drinks, space them out and have a large glass of ice water with some fresh lemon wedges in between drinks.  You can also make spritzers.  Add some soda water to your wine or mixed drink to cut down on the sugar and calories you consume.
5. Have fun and socialize.  Don't hang out by the food table.  Mingle and walk around.  Play some volleyball or lawn games.  Its easy for the calories to add up when you are nibbling the whole time at the party.

Stay tuned for more in the Staying on Track Series! What are some tips that you use to stay on track? 

**I just want to give a quick shout out to my friend and graphic designer Laura.  She re-did my logo at the top of my page for me.  She is awesome and did all my changes, I am super picky!  If you need any help with your website or blog check out her out: Laura-Schmeisl.com Did I mention she is awesome?**

No more excuses, at home workout!

Being a mom and getting a workout in can be tough at times.  I am the first to admit that I can come up with every excuse in the book, but at the end of the day if I really want it I will make it happen.  The best thing you can do is to schedule your workout and make it routine.  It will then become second nature to get that workout in.  Say for example you work a 9-5 and find it hard to get your workout in.   Instead of making the usual excuses (I'm tired, I don't have time, etc) find a way to work it in.  You can find a gym that is close to your work and go right after work, have your pre-workout snack around 4 then head right to the gym.  If you go right to the gym, instead of going home then trying to get back out to the gym, you are more likely to get your workout in.  Before I had my daughter I made sure to schedule my workouts in, either before work when I worked a late day or after work for my early shifts.  Now that I am a stay at home mom, and I don't have a set schedule per se, I can find every excuse in the book to not workout.  However, I know that I am a better mom, wife and me when I am working out consistently.  My new routine is to get up early before my daughter is up and get my workout in.  That way I make sure to get it done first thing and there are no excuses later in the day that keep me from working out.  If there is a day that I have to workout when my daughter is up I still get my workout in, I try to make it fun for her too.  If I am doing crunches I will let her sit on my lap, it makes for some added resistance and she thinks its hysterical!  If she sees mommy having fun while working out, it will create a positive view for her about exercising to have fun and be healthy.  I know that one day (when she is old enough) she will ask, "Mom can you teach me that?", that day will be such a proud day for me.  I want her to feel strong secure and happy in her own skin.  The same way I feel when I am working out and doing good for me!  

My daughter 10 months old, watching mommy workout!

Whatever your situation, working mom, stay at home mom, career woman you can workout at home with no equipment and still get a killer workout in. 
 Here is my no excuses at home total body
workout:
Warm up- Jog in place 20 seconds, 15 jumping jacks, 20 arm windmills
Do this circuit 4 times through-
Push ups (modified on knees if beginner)- 20 reps
Crunches- 30 reps
Squats- 30 reps
Reverse lunge- 10 each leg
mountain climbers- 30 reps
jumping jacks- 30 reps
wall sits (knees at 90 degrees and back flat against wall)- hold for 20-30 seconds
*rest and repeat!
If you have time left (or energy) after this workout go for a walk in your neighborhood.  Shoot for a good 30 minute walk at a brisk pace.  As you get stronger and if you are ready for it you can add intervals of running and walking.  Remember it is all about the effort that you put it, if you work for results you will see them!

How do you make sure you get your workout in?  Please feel free to share your tips with me here!