IS YOUR FITNESS CONSISTENTLY EVOLVING?

Is your fitness consistently evolving or do you find yourself coasting down a slope of poor eating habits and lack luster workouts? Are you seeing the results you envision with a consistent exercise game plan or are you discouraged and disappointed with the lack of changes in your body composition, muscular strength, and cardiovascular endurance?

I have been feeling fantastic about my body lately. Honesty, I feel better than I have in the past three years. My injuries have healed and I now am running at least 6.5 miles three times a week, ending with a long run on Sunday now up to 10 miles. I can do almost everything in each of my Pump and Cardio Core classes. And I have been able to compete in adventure races and trail runs at the flip of a coin without any second thoughts about if my body will be able to complete what I have started.

My fitness has evolved. I have consistently increased my exercise frequency, duration and intensity. I have continued to challenge what my body can do in each workout, each run, and each mental obstacle that I may run into in this game called life. I have also been brutally honest with myself when it comes to nutrition. I use to eat peanut butter malt balls almost every day. I had a cheat meal at least 4xs a week. And sometimes I would sit in front of the television with a box of cereal and a carton of milk! Ha!

As I look in the mirror these days I see the fit woman I have been on a quest for. Though I am a personal trainer, I am just like you. I have never wanted to be strict about my nutrition.....I'll just work harder in my workouts. Yet, this plan failed, for the scale never budged and the fit of my clothes remained either the same or a bit snug.

Incremental changes have been the key to the evolution of my fitness. I have tried in the past to make several changes at the same time and these have done nothing but stress me out and leave me even more prone to emotional eating. Changing one thing at a time with my exercise and nutrition game plan has absolutely affected the composition of my body.



Here are the notable changes I have made:



1. Consistent, scheduled workouts

2. Running for 40+ minutes 4xs a week

3. Eliminating desserts completely

4. Eating a salad with protein for dinner at least 3xs a week

5. Eating oatmeal and egg whites for breakfast instead of a bowl of cereal or waffle with peanut butter

6. Consuming a protein recovery drink within 30 minutes after a weight or cardio workout

7. Enjoying only 2 cheat meals a week

8. Snacking on grapes, carrots, cucumbers, and apples mid-day instead of almonds and cashews

9. Reading labels and becoming aware of my consumption of salt, sugar, and refined carbohydrates

10. Eating as close to the source as possible

This is what I suggest to you for your own personal fitness evolution:

1. Commit to consistent exercise 4-6xs a week and work hard in each workout. Unless you are losing form or your heart rate is through the roof push yourself beyond your comfort zone in each workout.

2. Track your nutrition for two weeks. Write everything down, including the things that enter your mouth that you are ashamed of. After the two weeks take an honest approach to changing what you fuel your body with. Notice the habits that may be sabotaging your plan for success.

3. Be prepared. Pack your lunch and snacks so you do not find yourself at Starbucks with a rumble in your tummy.

4. Plan your indulgences. Every Thursday for me is Mexican night and Saturday night is date night. I make sure on Thursdays and Saturdays I workout and eat clean for every other meal, as well as fitting an intense workout in on Fridays and Sundays. I find myself looking forward to the indulgence when it's just that - an occasional treat for consistent effort.

5. Read labels and stay close to the source. Know what you are fueling your body with and limit processed food. Pay close attention to the salt and sugar content of boxed and frozen food.


Eat to fuel. Fuel to move. Move to burn.