Wednesday, November 30, 2016

Training the right energy system

Want to become a machine in the gym? Did you know that you can learn and train your energy systems to improve your fitness. Well hold on, did you even know you have 3 energy systems in your body ? Well you do and some of us are better at one energy system than another. Learning the difference between each energy system and how that relates to your body can help you improve the one you are not the best at !
The first is the phosphagen system, which allows athletes to access 90 to 100 percent of energy output. This system can only be sustained for up to 15 seconds. Think a 100 m dash or a 30 seconds on and 30 second off interval. It can only be sustained for a short period of time.
Second, there’s the glycolytic system that lies somewhere in the middle, in which athletes can sustain up to about 85 percent of potential output from 15 seconds up to several minutes. Your mid range WOD or even short cardio session.
The last system is the oxidative system. Unlike the previous two anaerobic systems, this energy system is aerobic. The oxidative system amounts to up to about 60 percent of output and can last almost indefinitely. You tap into this energy system when you are doing longer workouts.
So if you want to measure each system there are a few workouts that you can try. Now these are more crossfit dominated workouts but they can work for anyone with small adaptions to the movements.
CrossFit Total
This CrossFit version of a powerlifting meet includes a one-rep max back squat, deadlift and shoulder press. It’s not the only way to measure your capacity in the phosphagen system, but it will give you some balanced insight.
Fran
21-15-9 Thrusters and pullups. One of the hardest workouts on your gylcotic system that forces you to push hard through a short time domain.When scaled correctly, Fran feels like a blistering 800 Meter sprint done with weights. Choose weights that will give you a chance to finish largely unbroken. Anything longer than five minutes is a different test.
Helen
One of my favorite workouts because you need to be fast and conditioned to keep moving without breaking. “Helen” is three rounds that include a 400-meter run, 21 kettlebell swings and 12 pull-ups. The kettlebell swings and pull-ups should be fast and allow you to transition without stopping from movement to movement.
So in conclusion, if you do a test and find that you are not great at that energy system, then you know which one you need to work on in the future to get better at training.

Tuesday, November 29, 2016

Self Talk Matters

The way you speak to yourself, inside your own head, can have a huge impact on your results and desire for fitness. The way you speak to yourself and how you write can influence everything you do.Our own self-talk can predict our success. Here's an example for you:
"I want to workout because i want to be healthy" OR
" I am so fat that working out doesn't even matter"
You see, looking at both of those statements have 2 very different impacts on your feelings. Changing your language with “should” or even “could have” create healthy self talk into your daily activities. "Could" creates a world of opportunity for yourself that you never thought you can accomplish. You can choose to do something for yourself but the word should starts to leave room for people to break that wall down. "Should” puts the desired task into someone else's hands.“Choose” places you in the control of the situation and compels your mind to address it now, not in some distant future.
When you say you "should" do something, this is putting you at risk of allowing yourself to fail. When you say you should do something. this immediately sidesteps ownership of our own motivation. ‘Should’ declares that outside influences are more important than our own desires,
Ask yourself, how often do you say "I'll try"? Try means that you thought about it, but we all know that try means, it's probably not that important to us in the end to follow through. Instead be assertive. The alternative is “Ok, let’s do this!" OR Today is a great day to start!" Our words can determine the real mindset we bring to our goals.
Did you know that your self talk is directly related to your health and fitness? The effect of language is a huge indicator of success. It greatly affects an individual’s ability commit to a wellness program and maintain a healthy body weight, just by changing the way you speak!
What if you imagine your future self as a beautiful, content, and in the best health you can possibly imagine? What if you started to use the language of “choose” not “should?" And what if you actually started living in the present, finding joy in the little things, and feeling empowered by choosing to be fit and healthy? You would probably view the world a little differently, with a glass half full.
Live life with love and experience the beauty you possess!

Monday, November 28, 2016

Monday Motivation !

One of my dear friend told me this quote and I will never forget it: "Never lay down in defeat unless your ready to surrender you life to the wolves. If you lay down, you are dead, stand up, walk and keep pushing forward."
We fight the mental and physical fight daily. You need to learn to fight for mental dominance in all situations in your life. You may not realize it but you are trying to dominate work, life, social event, and family. Your mental game is half the battle in overcoming life's great obstacles. You have 2 choices: be dominant or submissive. You are either the ALPHA and control the situation or you allow the situation to control you. That choice is up to you!
How do you train your mental game ?You have to be prepared, well-trained, and well rehearsed. Being prepared means getting to the point where you can forget about all the preparation you've done, because you trust that it's done. You can do all the training in the world, but if it doesn’t translate into trust and confidence in yourself, you're never going to be able to relax and fully commit.
Do not place yourself in an inferior position. Most people play not to lose. If you go into life, work, or even a game with that mindset, your saying "its ok if I do lose". No the expectation should be that you are going in to win and that is all. Put that pressure on yourself. Winning in life is putting in 100% effort in all you do. Winning in a relationship is showing empathy and support for your companion. In a game/competition, walk in there like you already won. If you don't really believe something's possible, how are you going to make it happen?
Set your intention. Your mind can find ways to succeed that it wouldn’t if it were even the slightest bit unsure of itself. And like preparation, your intention has to have meaning that you can't seem to get it off your mind. You need to trust yourself that you did your job to prepare. Because the final and possibly most important ingredient here is the ability to clear your mind of contents and let go into an inspired performance.

Friday, November 25, 2016

OHH NUTS !

OHH NUTS !! How many choices are there ? Not to long ago, there was just 2 choices of peanutbutter- creamy or chunky?? Then you had your choice of brands like Jif, Peter Pan or Smuckers. Growing up, I never even heard of "all natural" version of peanut butter. I was used to brands like Jif, Peter pan, and Smuckers. You were really lucky when you can find the big bargain jar that lasted a month.
There has been a lot of nut butter advancement in the past few years. Opening options to all natural choices that just contain peanuts and salt to your fancy flavors that you didn't dare open the jar at home alone you would eat the whole thing :)
Nut butters are just nut butters right? Well no, there are many differences in the type of "nut" you use. What I want to do is compare the many type of nut butters for you that will maybe give you some guidance and help next time you are in the grocery store.
Some options:
Peanut Butter
Almond Butter
Cashew Butter
Walnut Butter
Sunflower Seed Butter
When it comes to calories, you need to remember that fats have about 9 grams per serving. This is a HIGH macronutrient that you need to be careful not to over do! 1 serving of peanut butter or cashew butter comes at about 100 calories, for 8 g of fat and 3 grams of protein. Be very cautious on lower calorie diets to weigh your nut butters out for the most accurate results. 1 TBS is roughly 16 grams on a food scale !
The nut butter with the highest protein content is peanut butter. Each TBS serving is close to 4 grams of protein, which is a gram or two more than other nut butters out there. If you are looking to save a little bit of calories but still want the protein benefit, look to brands like PB2 powered peanut butter that will help you lose in the long run!
Oh the fiber, you know the stuff that helps you stay "regular". Eating sunflower seed butter will do the trick for you! Fiber helps to improve blood sugar control and it helps overeating by improving satiety (the sensation of being full). It accomplishes this by slowing down the digestion of the meals and snacks you eat.
They all are fats but which is the healthiest form ? Walnut butter. Researchers have showed that omega-3 fatty acids help to reduce the risk of a number of maladies like heart disease, by improving skin health and perhaps making it easier to fend off belly fat and flab.
So in reality there is not one single nut butter that reigns supreme when it comes to nutritional greatness. Learn to incorporate all of them into your diet and really tackle the nutritional benefits from them all !

Thursday, November 24, 2016

Happy Thanksgiving !

Happy Thanksgiving !
WOW another year has flown by and today is a day we give thanks for all the amazing blessings we have. Take some time today to spend the day with loved ones, cherish the moments you have to laugh and reflect on the past year with grace and humility.
Aside from being thankful for all the things in your life, trying to maintain sane through the holiday's comes as a challenge in it's own. Staying on track and learning how you can easily eat your thanksgiving meal(s) without sacrificing your hard work is where I will come into place to help you! Not sure what to do with the leftover turkey? Try these easy meals that make the most of your leftover holiday dishes!
Here's a great side dish for you to try: Roasted Brussels Sprouts with Chestnuts
Ingredients
Olive oil cooking spray
2 lb. Brussels sprouts, trimmed and halved lengthwise
2 Tbsp. extra-virgin olive oil
2 tsp. apple cider vinegar
¾ tsp. sea salt
Fresh ground black pepper to taste
1 cup jarred or vacuum-packed roasted chestnuts, chopped
Instructions
Preheat oven to 400° F. Coat a large rimmed baking sheet with cooking spray. Add Brussels sprouts, oil, vinegar, salt and pepper.
Toss well to coat, spread evenly on the sheet and bake for 20 minutes, stirring once.
Remove from oven, add chestnuts and toss to distribute evenly throughout. Return to over and bake until Brussels sprouts are tender and golden brown, about 5 to 10 minutes. Serve hot.
Nutrients per ¾ cup serving: 125 calories, 4 g total fat, 1 g fat, 20 g carbs, 4 g sugars, 4 g protein
Golden Beet & Green Bean Salad
Ingredients
12 golden beets, scrubbed well
1 ½ lb. green beans, trimmed
1/3 cup sliced raw unsalted almonds
2 Tbsp. extra-virgin olive oil
2 Tbsp. 100% orange juice
1 Tbsp. white wine vinegar
1 Tbsp. raw honey
½ red onion, thinly sliced into half circles
¼ cup chopped mixed fresh herbs (any combination of parsley, mint, tarragon, thyme, basil or dill)
¼ tsp. sea salt
Fresh ground black pepper to taste
Instructions
Preheat oven to 425° F. Trim all but one inch of stem from each beet. Loosely wrap four beets together in foil, sealing tightly. Repeat with remaining beets to make a total of three foil packets.
Place on a baking sheet, transfer to oven and roast for 1 hour to 1 hour 15 minutes, until beets are tender and easily pierced with a pairing knife. Carefully, open packets and let cool. Trim stems and use your fingers to slip the skin off. Cut beets into six or eight pieces each, depending on the size. Transfer to a large serving bowl and set aside.
Bring a large pot of water to a boil and fill a large bowl with ice water. Add beans to pot and cover; once water returns to a boil, cook for 3 to 4 minutes or until tender-crisp. Drain, then immediately plunge beans into ice water for 10 minutes to prevent them from cooking further. Transfer to paper towel to dry.
Heat a heavy skillet on medium. Add almonds and toast, stirring constantly until light golden brown, about 4 to 5 minutes.
In a small bowl, whisk oil, orange juice, vinegar and honey.
To the bowl with beets add beans, orange juice mixture and onion and mix gently. Fold in almonds and herbs and season with salt and pepper. Serve at room temperature.
Nutrients per 3/4-cup serving: 153 calories, 7 g total fat, 1 g sat. fat, 21 g carbs, 7 g fiber, 14 g sugars, 4 g protein
Fig, Apple & Sage Stuffing
Ingredients
1 24-oz. loaf whole-wheat bread, trimmed of crust and cut into 1/2-inch pieces
1 Tbsp. olive oil
2 to 3 carrots, peeled and finely chopped (about 1 cup)
3 to 4 celery ribs, finely chopped (about 1 cup)
1 large white onion, finely chopped
1 tsp. dried thyme
1 tsp. dried rosemary
1 tsp. chile powder
1/2 tsp. sea salt
Fresh ground black pepper, to taste
10 to 12 unsweetened dried figs, chopped (about 1 cup)
2 apples (such as McIntosh, Cortland, Gala or Golden Delicious), cored and chopped
1 cup low-sodium chicken or vegetable broth, plus additional 1/2 cup as needed
1 1/2 Tbsp. chopped fresh sage
Instructions
Preheat oven to 350°F. Divide bread among two rimmed baking sheets and arrange in a single layer; transfer to oven and bake for 6 to 8 minutes, stirring once, until lightly toasted.
Meanwhile, in a large saucepan, heat oil on medium-high. Add carrots, celery and onion and cook, stirring occasionally, until tender, 8 to 10 minutes.
Stir in thyme, rosemary, chile powder, salt and pepper.
Add figs and apples and stir well to combine.
Remove from heat, add bread and stir to combine. Stir in broth. Stuffing should be uniformly moist but not wet; if needed, add additional 1/2 cup broth. Stir in sage.
Coat a large baking dish with olive oil cooking spray and add stuffing. Drizzle with an additional 1 to 1 ½ cups of broth (you want a moist not wet consistency), cover with foil and bake at 400°F for 20 minutes. Remove foil and bake until the top is lightly browned, 10 to 15 more minutes.
Nutrients per 1/2-cup serving: 162 calories, 3 g total fat, 0 g sat. fat, 33 g carbs, 5 g fiber, 11 g sugars:, 6 g protein
Rosemary-Roasted Turkey with Porcini Pan Sauce
Ingredients
1/4 cup chopped fresh rosemary
2 Tbsp. olive oil
1 Tbsp. garlic powder
1 Tbsp. onion powder
1 tsp. fresh ground black pepper, plus additional to taste
1 10- to 12-lb. turkey (thawed if frozen), neck and giblets removed
3 cups low-sodium chicken broth, divided, plus additional if needed
1/2 oz. dried porcini mushrooms, cut or torn into 1/4-inch pieces
1/4 cup arrowroot powder, dissolved in 1/4 cup cold water
Sea salt, to taste
Instructions
In a medium bowl, combine rosemary, oil, garlic powder, onion powder and 1 tsp. pepper. Place turkey on work surface, gently slip your fingers under the skin and work in herb mixture, distributing evenly over meat. Set turkey aside for an hour at room temperature, or if preparing in advance, overnight in the refrigerator. (NOTE: If turkey is marinating in the refrigerator, remove from fridge about an hour before continuing to Step Two.)
Preheat oven to 400°F. Arrange turkey, breast side up, on a roasting rack set in a roasting pan. Tie legs together (if they aren't already) and tuck in wings. Add about 2 cups broth to roasting pan, enough to fill pan 1/4-inch deep. Loosely cover turkey with foil and roast for 1 hour.
Remove foil and baste turkey with pan juices. Continue roasting uncovered, basting every 20 to 30 minutes, until an internal thermometer inserted into the thickest part of the thigh (without touching the bone) registers 165°F, about 2 1/4 to 2 3/4 hours total cooking time. (NOTE: If pan gets dry, add water or additional broth to maintain about 1/4 inch of liquid. If any part of the turkey gets
too brown, cover it loosely with foil.)
Meanwhile, in a small saucepan on medium-high, combine remaining 1 cup broth with mushrooms and bring to a boil. Remove from heat and cover; set aside.
Transfer turkey to a cutting board and let rest, loosely covered with foil, for 20 to 30 minutes.
Carefully pour pan drippings from roasting pan into a measuring cup and set aside to let fat separate. Add porcini mixture to roasting pan and place pan on medium heat, straddled over two burners if necessary. Bring to a boil, scraping up any browned bits in the pan with a spoon. Skim and discard fat from pan drippings, add remaining liquid to the roasting pan and return to a boil. Whisk in arrowroot mixture and cook until sauce thickens, 30 to 60 seconds. Add salt and additional pepper and transfer sauce to a gravy boat.
Remove skin and carve turkey. Serve sauce on the side.
Nutrients per serving (4 oz. rosemary-roasted turkey and 1/4 cup sauce): 196 calories, 10 g total fat, 3 g sat. fat, 1 g carbs, 1 g fiber, 1 g sugars, 24 g protein

Wednesday, November 23, 2016

You are strong for a girl... Heck No! I am just strong !

All the strong females out there.... this one is for you !
Strong, powerful, determined women. We are the ones who will not accept defeat as an answer. We stand up for what we believe in. We lift, grunt, run, jump and sweat just like the men we compete against. And you know what? We take a lot of negative abuse from many people inside and out of the fitness community.
I want to tell you the things us, strong women, think, but maybe not say. It might be a great eye opener to those around you!
-This phrase " You're strong for a girl", can be dismissed right now. I will be the first to say that when many guys tell me this, I immediately go into defense mode. No I am just strong. Being a female has nothing to do with it. Funny thing is that I an out lift many men in the gym. So maybe you might think twice about saying that to someone who just out lifted you.
-We are tough cookies, even when we get hurt. Yeah we bleed too, and it does hurt when we pull a muscle or hit our shins off a box. Yet for some reason, we don't accept that in the moment and keep on going.We are strong and thick headed, so maybe if you see us cry, you should ask what is really going on.
-Stop comparing us to men. Ok so I can dead lift or squat the same weight as you. For me that is a HUGE accomplishment and shouldn't be diminished because you are comparing me to a guy who out squatted or deadlifted me by #10. Congrats to you but let me have my moment of victory too!
-We are still women. Even though we lift, grunt and roll around on the ground, don't make fun of our cute outfits. It's nice to feel pretty too. And so what if I show up and everything matches ( including my knee sleeves lol). If I look put together everything else falls into place! It's science.
-Encourage me but don't put me down. I find so many places that use negative reinforcement for coaching. Sorry, that just makes us angry and we usually shut down. Some people might like that kind of feedback, personally I just need a head nod that says I know you got this and watch me lift and succeed !
-If I fail at a lift it is not the end of the world. Don't try to sugar coat it. I missed the lift, there is always another try. Getting mad at missing a lift is like tripping on the sidewalk. It happens sometimes, it's embarrassing for the moment and we get over it.
-Hey buddy, my eyes are up here !! Ever wonder why I don't wear shorts to the gym? OH HELLO GLUTES.. I don't want to give people a reason to be staring there so I cover it up. Also because I believe that I am "building" a masterpiece and seeing myself daily causes me to over think it. Nope hoodies and pants are my friends!
Let’s celebrate the fact that we are strong women and we lift each other up ! Stay strong my fitness friends and keep lifting !

Tuesday, November 22, 2016

Eating Fats is now the "cool" thing to do!

Eating fats will not make you fat! I repeat, eating fat will not make you fat. For some time now, media put it out there that eating fat will increase your cholesterol, decrease your life expectancy and it will increase your risk of chronic disease. I am to educate you more on the healthy fats you need in your diet and how you can transition your body into a fat burning machine!
Fat is essential for your body to properly utilize your hormones for building and breaking down muscle. There is a new way of eating, that takes fats as the primary source of fuel and you minimize your carbohydrate intake causing ketosis.
Your body will always use glucose for fuel if it is available. That means if you eat a lot of carbohydrates your body will take those for fuel first. In order to enter nutritional ketosis your diet should consist of primarily fats and proteins with a limited number of carbs to deplete your glycogen levels. Once all of the glucose is depleted then your body will look to fat for energy. BOOM- Fat burning mode.If you are starting out on a lower carb ketosis diet, be very aware that you might experience mood changes, tiredness, and lack of energy for about a week.
The old advice is that you need carbohydrates in order to provide your muscles with the fuel needed to push yourself in the gym. Post workout refuel was one part that was critical for your body after exercise, can't miss the fat burning window!!!
During nutritional ketosis your body is running off fat, and fat provides a lot of energy for your body and your muscles to use. Energy is energy (ATP) if we have it, and if it is bioavailable we can use it in order to push larger amounts of weight or preform well.
Here is my take on it, there is not a one size fits all approach to dieting or changing your body composition. However, you can experiment with doing a ketosis diet and if it does't work you can change it back to your original plan! If it works for you, ketosis can help you maintain and increase your strength. Not to mention tt is also a great tool if you want to lose body fat.
Always use high quality food choices and make smart choices that fit your goals and your personal needs !

Monday, November 21, 2016

The Garage Gym

Should you invest in a home gym? Now more than ever places are offering home gym packages that deliver at your doorstep! Fitness facilities offering 24/7 access with all the fancy equipment and fitness classes. But before you go out there and just buy a home gym, you should keep the following points in consideration.
A home gym can offer convenience, freedom of training time, and personal space but here are some other things to keep in mind.
Where are you going to put it?
How much equipment do I really need?
Will I realistically commit to a strict training schedule?
How will I manage motivation?
Read the last one again. How will YOU manage motivation when its right at home? Can you workout at home? Does that even appeal to you? First thing first, try working out at home just one time. IF it is hard to find motivation to do or you didn't like working out alone, then a home gym is not for you. Getting a home gym does not mean you will use it, it just means you have it there.
BUT if you did enjoy working out from home, here are more of the pros about having a home gym.
Convenience: A home gym provides the ultimate feature of convenience. No driving to the gym, fighting through traffic, or even contemplating making the trip.
Always open: Think of your home gym as a 24-hour facility. No opening and closing hours, no holidays, no exceptions.

Freedom: Aside from practicing good form, technique and sanitary habits in your home gym are yours to do as you will. Want to train barefooted, stand on a bench, or let out your guttural call during a set of deadlifts? Nobody's going to stop you.
No wait: Super setting, giant setting, or any other form of circuit training doesn't go over well in a regular gym. At your house it's your rules!
Music: You can choose your music for motivation, enough said :)
However, there are some setbacks to having a home gym that you can maneuver through if you are willing to stay on track.
Potential motivational challenge: For those of you who aren’t very self-motivated, this can become a challenge after a while. Can you be consistent if you don't have to pay to go somewhere?
Upfront price: Depending on budget and how well-equipped you want your gym to be, some pieces can be a bit pricey and you do need space for it.
It’s still home: Some look to a gym as an escape; a short breather between work and home to de-stress and unwind. Being at home can remove that chance to get away a while.
No escape: Home distractions can lead to lack of productivity. Answering calls, helping your family, or your kid's need for attention can make you feel a bit guilty for taking time out to train at home.
Lack of equipment: Unless you know what you want and are willing to pay the price for it, settling for less than what is desirable for a good training session is not worth it, Know what you need at home to get in a good workout.
Building a home gym just might be what you need to improve your training and be your own fitness boss. Long gone are the days of waiting for equipment but make sure this is something you want to have and not just a reason to find motivation. Plan out what you will need and create a place you love in the convenience of your home.

Friday, November 18, 2016

Carb Cycling

There are so many "diets" out there but you may not know that the term diet does not pertain to a specific on, it simply means - a way of eating. Now many people associate diet and calorie restriction which is the most common form of a diet. Eat less food than your body requires and you will lose weight. If you are looking for a quality form of weight loss, diets that are full of nturitious foods regardless of the deficit are better for long term health.
Diets that cycle carbohydrates are common among fitness athletes for very good reason. Carb cycling can not only help maintain and build muscle, but it can also help you efficiently burn off fat. If you have ever wondered what exactly a carb cycle is, how to perform one and how it can benefit you, I have the answers below.
What is carb cycling? It is a type of nutritional approach that alternates in some from of high carb and lower carb days. The primary goal of a carb cycling is to deplete and refill muscle glycogen. It can also help increase your body's fat burning and muscle building hormones, increase thyroid activity and even support one’s psychological state by not requiring hard to endure, long periods of low carbohydrates. You all know what "hangry" is, it is not fun and many people don't want to be around you!
Why should you do high and low days? Use high days for your most intense training sessions.Higher carbohydrate consumption BEFORE your heaviest lift day will benefit you the most, not the day of intense training unless you get two high days in a row. Low carbohydrate days promote fat metabolism by causing your body to switch from carbohydrates to fat as its fuel source. Your body will burn through the glycogen you have stored from your high carb days and then dip into fat stores for energy thus promoting fat loss.
How to set up your carb cycling plan depends on your training sessions. You want to have about 3-4 high / low carb days a week. If you are doing a light training day or just cardio, those will be low days, except before a leg day! You want to have fuel to move heavy weight.
How much carbohydrates should you have on low and high days? On low carbohydrate days, aim for a minimum intake of 50 grams to a maximum of 1 gram per pound of body weight. This will allow the body to efficiently use up existing glycogen stores and switch over to using up fat as fuel. At 50 grams, you can also ensure you are sparing lean muscle protein from being used as fuel.
On a high carbohydrate day, you can eat up to 2x's your body weight. Keep in mind that you should have some type of numbers in terms of macros to hit in order to maintain or lose weight. If you don't know theses numbers, how can you manipulate your diet?
Keep in mind you should be consuming healthy doses of complex carbohydrates. You want to eat faster digesting carbs around training times. Examples would be fruit, rice, and even sugary foods that your body can utilize. Then for the remainder of your carbohydrate have complex slower digesting ones like oatmeal and sweet potatoes.
Carb cycling is made that you don't have to stop doing it because you are replenishing your glycogen stores every time you have a higher carb day. You don't have to worry about "cheat" days either. Because you are alternating higher and low days, utilize the higher days for foods you enjoy ! Always remember that you need to also adapt a training program to see the best results from your nutrition and training !

Thursday, November 17, 2016

It's your first time....

Its your first time.....
IN THE GYM that is ! Don't worry we were all there at some point, I get it, walking into a place that has a bunch of machine, grunting people, dumbbells, bars and lot of "fit" looking people can be super intimidating. What you don't see is that behind the faces of the people lifting are kind human beings that will help you if you ask. Fitness builds a community of people and if you are at a place that it does not feel this way, get out now and find a place that makes you feel welcome and part of something special.
I have met some of my best friends in the gym. We make eye contact and you know that they have your back without saying a word, You can do a simple nod and they know you mean business or hit a new PR.They challenge you and celebrate your success.

If you are new to the weight room, here is what you need to start to think about. First thing first is a warm up. Why should you warm up? The point of the warm-up is to literally warm the tissues in your body. The primary objectives of warming up are to Improve the ability to move without feeling stiff, increase your ability to tax your energy systems,Increase cardiac output, increase the ability for your body to move.
Next, cardio or lifting? Well let me ask you what your goals are. If your primary objective is to increase your time on running, it makes sense to focus on that first. If getting stronger, building muscle, and burning fat are your goals, lift the weights first. Why should you lift before cardio? Cardio is tiring, if your doing it right however, can be done post training. Lifting takes a ton of energy out of your body. If you do cardio first, your lifting session might not be the best therefore you will not see the necessary results your looking for.
Many people will perform LISS or low intensity steady state cardio in the gym post workout because you don't have to increase your intensity, just your duration. However, if you want to do a shorter more intense version of cardio, HIIT, high intensity interval training, would be your next best option. HIIT should be performed as a separate session from resistance training because both should be intense, and your body can only handle so much intensity at one time before it’s too much.
Lifting intensity is another important component to your fitness goals. You want to be able to lift with intensity and have time under tension.The amount of time under tension is considered your volume. Volume is measured in reps and sets not time or duration. Many times you will hear people saying 3 sets of 12 reps. Exercising at moderate-to-high intensities followed by adequate rest periods stimulates adaptations in your body. Lifting weights and HIIT do that job well.
Don't forget to take a cool down period. The end of your exercise session is a good time for stretching or self-massage techniques like foam rolling. This period of training should be used for 5-10 minutes of light movement, stretching large muscle groups, and massaging problem areas.
I hope this helps you even if your not a beginner to the gym but maybe to the weight room. There are so many things you can learn and I hope this is just the start of something great for you!

Wednesday, November 16, 2016

Beat the DOMS !

You worked out and now your sore AF ! What just happened ?? You can just blame DOMS - delayed onset muscle soreness. It usually hits about 2 day after a hard workout and it can be grueling. Good news is that you are creating new muscle growth. Bad news, your now left with soreness that is uncomfortable and slightly painful,
DOMS is also a mild form of a much more serious condition known as rhabdomyolysis. Rhabdo, for short, is the breakdown of muscle fibers to the extent that cellular contents are released into the blood stream. Why is this bad? The proteins are released into the bloodstream where the kidneys have a hard time filtering the toxins out.
However, before you think physical activity is going to kill you if you "over do it". I want to share some other things that might be a factor that can contribute to Rhabdo,
Alcoholism
Crush injuries
Drug use
Genetic muscle disease
Heat stroke
Ischemia or necrosis of the muscle (lack of oxygen to or death of the tissue)
Low phosphate levels
Seizures
Severe exercise exertion (marathon running or strength training)
Shaking chills
Trauma
Why is Rhabdo even a associated with lifting anyways. Rhabdo is often caused by high repetition, lighter load workouts. Here is a good example of load and repetition that might cause risk. For example: 5 sets of 5 squats at a heavy load is not a workout that carries a high risk of causing rhabdo. Whereas, performing 1 set of 100 squats as quickly as possible with a light load would carry a more substantial risk. In all reality, the chances of you getting rhabdo are pretty slim, but you don't want to risk it if you don't have to!
Rhabdo is a very rare condition.It is often the experienced athlete that is most susceptible to rhabdo. This happens for one of two reasons. If an experienced athlete has been injured or took time off and come back assuming they can pick up where they left off, that is where intensity overtraining occurs. Or if you suddenly increases the intensity of the workout it creates a perfect recipe for rhabdo.
Gradually build up volume and intensity in your workouts, especially after a long break from exercise. Your first workout after a break in training should get your heart rate up and allow you to do some work, but it should not be completely exhausting. Do not try to leave the gym crawling out thinking its a badge of honor. Cycle the intensity of your workouts. Going 100% every time will lead to burnout and injury. Always listen to your coach. Your coach is there to guide your training. Always be honest with your coach about how you feel that day. You should expect to receive thoughtful counsel in return.

The signs and symptoms of rhabdomyolysis include:
Abnormal dark urine color (think Coca-Cola)
Decreased urine production
General weakness
Excessive muscle stiffness or aching
Muscle tenderness
Fatigue
Joint pain
Seizures
Weight gain
Your coach or trainer should have a few things in mind. The intensity of volume, how much work load is produced overall and your recovery sessions that are built into training. Listen and pay attention to what your body is telling you. If you feel tired, take a day and rest. That is often more important than the workout.

Tuesday, November 15, 2016

The KEY to performance training is simple !

Oh my goodness, did you know this? I bet you did but you ignore that it's critical! Do you know what that is? SLEEP.
Sleep is most likely the limiting factor that people face when trying to lose weight. Besides tracking your food intake, tracking your sleep is great knowledge. Are you getting over or under 7 hours of quality sleep? When we don’t sleep enough, good food choices become difficult from both a psychological and physiological standpoint.
Two of the biggest factors for weight loss are portion control and having set meal times. This becomes increasingly difficult when we need to eat more to be full and we are less satisfied with meals. This leads to more snacking, and since we are tired, the decision to snack becomes easier.
Why is getting enough sleep important? When you lack sleep, your communication from your brain to your gut is disturbed, and this leads into other hormones misfiring. Long term sleep deprivation makes these problems even worse.There are physiological changes in your body when you don't get enough sleep.
Why do we see it as "better" when you work more and sleep less? This is quite the contrary to what many people believe to be true. Drinking XL coffee to stay awake or even taking pills to keep your energy levels up are just messing with your hormone balance.
You will be more productive and much happier if you get seven hours of sleep or more. Being tired and having no energy becomes the new normal for many of us, until we break out of it. With a happier attitude, more productivity, and normalized hunger levels, making changes to your diet will be much more attainable. There are several important changes you can try.
-Change your routine. Get your sleep schedule under control by making sure you get a quality 7 hours of sleep or more per night. Try to track you sleep for more than a week and then you can start to see an average of how much you are getting.
-Take magnesium at night time. It will calm you down to help you go to sleep. Melatonin would be the next supplement to try. Perhaps once you get in the routine of sleeping better, you may not need a supplement anymore.
Get more sleep, get better results. It has to be consistent and in the right amounts. You can't expect to perform like a machine if your body is worn down and tired all the time !

Monday, November 14, 2016

Align and conquer !

Do you know what needs to be in alignment for your life to feel like it's running smooth? Three little things that will help you move forward in your life and career which overlap one another but are very intricate to your well being.
-Health-weight, sleep quality, metabolism, cardio-respiratory etc.
-Life- work, friends, family, social life, etc,
-Fitness- weight training, nutrition, cardio
These are major aspects of your life, so if one of them is not in harmony with another, you are going to have an imbalance that cause inner chaos, stress, conflict, depression and even send your life in a downward spiral for a period of time. We have all had that moment of what am I doing wrong?

The three mentioned aspects of your life overlap each other in a beautiful way. Fitness leads to good health, which leads to a more productive lifestyle, thus increasing quality of life. However, you are paying too much attention to one area, the other two areas will inevitably suffer and start to decline.

I will use myself as a "good-bad" example of this. Fitness is my passion. I tend to get caught up training for shows that fitness starts to overtake my balance. From cardio to weight training and sometimes double work, you can see how other areas can suffer, You can also flip this to a work imbalance. There are so many people that I know who put themselves last for the past 20 years. Trying to have a career, raise a family and putting themselves last. They didn't have the balance of fitness in their life.

There is a pattern to fitness, life, and health. They are constantly changing over time. This means that you too need to be constantly changing your behaviors to maintain balance. This is your life, your fitness and your health, and to balance all three of these areas will be completely different for every person. You need to know what balances your life!

Ask yourself the following questions:
-Do you feel like one area is pouring over into another?
-Which one of these areas is more difficult for you to accomplish balance in?
-If you have an imbalanced life, what is being neglected?
-Can you adjust your schedule?
-If you create more balance, how would your life change ?
Maybe taking the time to sit and think about your life, goals, and what you want to accomplish can be the key to finding peace in the quest to find ultimate balance overall!

Friday, November 11, 2016

Easy Gluten Free Transition!

Pizza, cookies, cakes, bread, pasta, flour, wheat... the list can go on but what do they all have in common? Besides the fact they are bland in color, all these foods have gluten in them. Many of our favorite foods contain gluten. So what is GLUEten? Well if you took notice to the bold letters, it spells glue. This means that gluten is the binding force that holds things together. There are many diets out there now promoting a "gluten free" diet that takes out the excess carbohydrates from gluten sources but is this necessary for everyone?
First off, gluten intolerance is a real thing. Many people are diagnosed with a condition called celiac disease. If you are diagnosed and continue to eat gluten, When someone has celiac disease and you still consume gluten, you will experience a progressive deterioration of the villi, hair-like projections in your small intestine.The villi are important because they absorb the nutrients and vitamins from the food you eat. When these villi begin to flatten as a result of gluten consumption, malabsorption can occur, and when this does you can experience a number of symptoms.
You might want to do a quick body scan of how you feel right now! Take a look at the list I am providing and see if you have 1 or multiple symptoms of gluten intolerance.
1.Digestive& Stomach issues— gas, bloating, constipation, queasiness, abdominal cramping, irritable bowel syndrome
2. Fatigue, brain fog or feeling tired after eating a meal with gluten
3. Diagnosis of an autoimmune disease— Hashimoto’s, rheumatoid arthritis, colitis, lupus, etc
4. Dizziness or feeling off balance
5. Hormone imbalances such as PMS, PCOS or unexplained fertility
6. Migraine Headaches
7. Chronic fatigue
8. Inflammation in your joints— hands, knees, feet
9. Mood issues— anxiety, depression, mood swings, ADD
I know you are looking at this list going, oh my goodness I have them all. However, if you implement a simple change in your diet, you might eliminate a few of the symptoms! Try to eliminate gluten from your diet for 30 days ! Yes 30 days. WHY? You want to take it out then slowly reintroduce it back into your diet being selective on which foods you put back. You want to pay special attention to how you feel, if you had a reaction and how your body responded to cabs with gluten. Some people DO NOT have any reaction. In this case you are free to eat those foods. Others, you will notice changes in how your body looks and feels. If you get tired, bloated or maybe have gas. All of these little triggers are something for you to consider when choosing your meals. If you have a reaction, maybe you should try an alternative non gluten based carbohydrate!
You can get tested for gluten intolerance as well from your doctor with a simple blood test. Switching to a gluten-free diet is a big change, and like anything new, it takes some getting used to. You may initially feel deprived but you will feel a whole lot better. From experience, I am still learning what foods work best with my body. I have a slight gluten intolerance to some foods which cause a lot of bloating and pain.
You might be asking, ok so what can i eat then?
Beans, seeds and nuts in their natural, unprocessed form
Fresh eggs
Fresh meats, fish and poultry (not breaded, batter-coated or marinated)
Fruits and vegetables
Most dairy products
Amaranth
Arrowroot
Buckwheat
Corn and cornmeal
Flax
Gluten-free flours (rice, soy, corn, potato, bean)
This is just a short list but it can give you some options so you don't feel deprived ! If you need help with diet, changing to a gluten free lifestyle of learning how to track your food, contact me and we can work together and get you where you want to be !

Thursday, November 10, 2016

40 is the new 20, can you guess why?






40 is the new 20 ! Or so it seems that way in fitness. Now more than ever, people who are of mid age populations ( 35-45+) are starting their fitness journey, This is a great milestone we are reaching because for a while it was believed that if you were "too old" to start training. Well I have great news for you, YOU'RE NOT!
Your time is now to get into the best shape and you should be excited about this! Lucky for you, strength training in general has become an integral part of a whole-body plan for a stronger and more balanced physique, both functionally and aesthetically. Need to pick a basket off the floor? Oh you just deadlifted. Need to put something on the top shelf? You are doing an overhead press. Now just think how easy life would be if you trained these muscles to perform ?

If you are ready to get started, here are some key things that you do need to remember. First off, be real with yourself and set smart expectations. You are not going to be able to walk into a fitness class or start with a personal trainer and expect to be the athlete you were 20 years ago, Check the ego at the door and go in humbled that you need and want to learn!

Prepare your mind and body, it will take time and it will create soreness. Will your body be sore? Of course. You are doing things you didn't do in a long time with weight. At this moment, your body is going to be in shock, however that is a great thing for muscle adaptation! Before you get started, get warmed up. You might need a longer warm up time so be sure to plan accordingly for that. You don't want to waste your training trying to warm up when you just need an extra 5 minutes before to do that on your own. The goal of your warm up is to move the joints and let them get lubricated and warm!

Lifting is an art. You don't get better by practicing bad form. Perfect practice over time will yield the best results. Learn what muscles you are working, what techniques are being taught and then replicating it without much correction.

Pay attention to how you feel. Do you already have soreness that is lingering before you start ? As you age your metabolism will naturally slowdown and will decrease the rate of recovery between workouts, your ability to burn fat. Even building muscle is harder. Do not get frustrated because if you are following a solid plan, you will be ahead of the average 40-year old people still sitting on the couch. You can still improve your rate of recovery and progress by adding in yoga, mobility and active rest days!

You are better than you think you are. Do not give yourself an excuse not to push yourself because you think you shouldn't or "can't". By the way that word needs to be removed from your vocabulary! Work to be better every day. You’re not living someone else’s life. If you put in 100% of the effort every time you train, you will see the results follow !

Wednesday, November 9, 2016

Meal planning 101!

Meal planning for beginners ! Yes you finally made the decision to make eating healthy a priority in your life. Sometimes that does take some time to get everything you need set up! One of my favorite things I have learned to do is cook in bulk. Now if you are like me and can eat the same foods daily, this is a great option. However many of you don't like to repeat things every day and need variety. Good news is the same chicken you had for lunch can be recreated in so many ways. Let me show you how!
First step is to plan your meals.Do you know what you need to eat every day ? If you have a meal plan that makes life simple. If you don't have something planned, choose your dinners for each day and eat the same breakfast and lunch all week to make it easy!
Next you should cook your proteins and side dishes for the week. This might seem overwhelming and like you are cooking a Thanksgiving feast but It will be worth the effort in the long run.Check out this list to make in bulk that will keep you on track.
Protein:
-hard boiled eggs
-grilled chicken
-tuna packets ( hey no cooking there )
-ground turkey
Carbs
-cut up veggies and fruits
-sweet or red potatoes
-rice
-quinoia
-a breakfast bake for easy mornings
Fats
-peanut or nut butters
-coconut oils
-avocado
Boredom happens and here are some things you can do to change it up.
-Batch cook two main proteins and freeze half of each. Freeze half of each dish for next week. That way you’ll be able to rotate between them and you won’t feel like you’re eating the same thing every day.
-Use the protein as a base but don't season it when you cook it. Allow yourself to get creative when spicing it up or making a new dish.
-Rotate different proteins and side dishes together so you can get some variety on your plate even if you’re eating the same meat.
Need more ideas ? Don't hesitate to comment below or email me at burdafitness@gmail,com for lifestyle coaching !

Tuesday, November 8, 2016

HIIT for the WIN !

Your fast track to weight loss may be as easy as your next sprint session ( right like sprints are easy). If you are looking for a leaner physique, mixing in sprint sessions is the way to go! Sprinting takes a lot of power to maximize your work capacity. You should take the next 5 ideas into consideration about your next sprint session!
#1- Increase your sprint capacity by doing it on an incline. It places a higher demand on your body to run on an incline thus creating more output. If you are running on an incline, shoot for 20 seconds maximum for that sprint interval.
#2- Learn how to run properly. So many people are running with bad form thus causing injuries. There are two common errors: heel striking, when you should hit mid-foot and poor hip extension which limits your stride.
#3-Sprint duration does not matter. Whether you are doing a 15 second sprint or a 30 second sprint, the adaptation in rest to work ratio does not change.
#4- Build power with short duration sprint sessions. A 1:12 ratio will help you develop better power adaptations. The faster your speed and output the more rest you should give yourself IF you are putting in maximal capacity work.
#5- For maximum caloric burn you should try to do a 1:3 ratio to produce greater endurance adaptations vs. a longer recovery.
Cardio for fat loss is not the answer to the bigger picture. A better way of looking at cardio is that it is a tool for fat loss. Fat loss really comes down to calories in versus calories out and, of course, nutrition that fuel your body, build your muscles and increases your metabolism.
Do two to four high-intensity workouts per week in conjunction with a solid strength-training program and your body will start to melt fat right off.

Monday, November 7, 2016

Grocery Shopping Goals!

Grocery Shopping is something we all do weekly. I feel like a Nascar racer when I do grocery shopping these days because I know what I need and that's what I get. So many people wonder what foods to get, how I plan meals, and how to even stick to a budget.

Well here you go. It's your lucky day because I am going to give you some excellent tips on navigating the grocery store and getting in and out with all your food on a budget !

First off plan ahead of time for your shopping adventure. Nothing is worse than going in for a "few things" and coming out with a full cart of foods that you still don't know what do to with.

Keep your time short. Give yourself a time constraint. The faster you shop, the less likely you will be standing there deciding over what do get.

Look at the labels you are not familiar with and put it done if you see any of these three things:high-fructose corn syrup, enriched anything and hydrogenated oils. Also, do not be fulled by the words "all natural" and "organic" these are catch phrases that companies use to sell more products. Know what you are eating and know how to read a food label.

Stay on the outside of the store and ignore the dessert, candy, alcohol and snack aisles if you can! Ice cream and cookies will NOT help you toward your goals.

You need to be eating some carbs. Stock up on the ones that are full of healthy nutrients to keep your body fueled up. Try to stick to old-fashioned oats, sweet potatoes, white potatoes, cream of rice and bananas are also great!

Now before you leave the store to checkout, do a quick cart check. If I was standing behind you would you feel confident enough to show me what is in it? Start to see your food as fuel and not as comfort when your sad. This will start to make your mind-food-body connection worth the time you put into the gym.

Saturday, November 5, 2016

Stages of Grief!

Well hey there !

If you are new to my blog, you might want to check out my IG @bfit_sara  to see what I have been up to. If you have been following me for a while thanks for reading some of this and my next goal is to start filming it for YouTube so I can really show you what my life is like!

 Let me first off tell you that this month has been slightly challenging to say the least. I was let go from my job, no other job lined up and left feeling a bit inadequate and heart broken. Well just like anything in life you go through some phases of grief when things happen. Below is a picture of how I felt.


Let me break this down a bit. I am a 100% type A perfectionist mentality. First off I don't do well with confrontation or failure. So you can see that this was a bit of an ego check right to the gut.

Denial- At first you simply don't feel. You don't know how to even respond other than OK and walk away. Life just seems to go by without any meaning and you just feel lost. Lost and empty. Like a breakup except in my case I felt like I broke up with all the members at the box at once. Talk about a sad moment.

Anger- Ok then I was pissed at myself. I tried to ask myself  what could have done more or less of. I challenged my character and then started to question my reason for loving to train. And not just my passion for training others, but why I was even training myself! Right there, was a HUGE moment of why do I do what I do?

Bargaining- Opportunities come and go but then you start to rationalize with yourself things that you would never even consider. I was trying to fill a void fast and I was more than anxious to just get my life back to normal. However you can't rush the plan God has made for you!!

Depression- Well might not be a shocker to many but yes depression happens to all of us. I am overly OCD and depression comes along with that. I am 100% confident enough to say that yes I do suffer from anxiety and depression and I will not stand from talking about it because well it's real life. 

Acceptance- Once I finally sat down, thought about my life, where I want it to be and prayed a lot. I finally accepted the fact that I was put on this earth for a bigger life purpose. I want to help others and in a way that I can challenge myself and grow into a career. 

Ok so now what? I feel like I went through a month of re-evaluating my life, which I did! I am glad that things happen for a reason in life. No I did not fail, I was given an opportunity to succeed. Failure means I didn't even try. I did the best I can do and now life presented an opportunity to grow into something more. You have to look past the darkness to find the light.

Moving into a new stage of your life is always hard but you can embrace that change for the better and do something really cool. If you truly care about people, your life journey will unfold in the most beautiful way ! 

Friday, November 4, 2016

Ditch the scale !



I think a lot of us can relate to the above image... I know that I do ! 


Did you know the scale isn't the only indicator of progress? From the perspective of myself, when I have clients who have goals to be more fit, leaner, and "look" good, the scale is the LAST thing I use as my progress indicator.


Many women are caught up on the number. For some reason, we place this number goal in our minds and sometimes that number will not happen. This can be because YOUR body is not designed to be the number your thinking, you built muscles and that weighs more, or maybe you need to give yourself time to adapt and adjust to your new fitness and activity level.


Let me just tell you this, your body is a machine. For real !!! It has the ability to adapt to stress, shape and transform, move you from place to place, yet that pesky number is all you care about! How many of you step on the scale first thing in the morning hoping that you see a number you will be ok with ?? I know I do! And some days I choose not to get on the stupid thing because I don't want to ruin my day. It's called self sabotage and we need to stop this madness.


I have gone through all the ups and downs of weighing myself on a regular basis. All of you know, or now you will know, that I compete in figure competitions. Weighing myself and knowing what my body responds to is important. I can see how leg days make my weight go up, where i am in my cycle ( weight also goes up) and then when I am dehydrated. If you can learn your body that number doesn't drive you crazy !
How should you track progression? Pictures ! Now no one likes feeling vulnerable. But hey sometimes you just need to buck up and get them done. It's a reality check really. You can see your body, see the changes and that will increase your motivation to continue. Your body can change a lot in a week and the scale will say you didn't lose one pound.


So let me ask you this: Would you rather look leaner and weigh more or stay the exact shape you are now and the scale goes down? For many of you, Initially you will say I want the scale to go down, until you see the effects of lean muscle on your body you will quickly re-think that decision!

Some suggestions when taking photos:
-Take them in a bra and shorts or bikini bottoms
-Take them in the same spot with the same lighting
-Take them in the morning when you wake up before you eat.
-Try to be as consistent as possible with posing.


If you are frustrated and don' know what to do next, contact me today for online coaching and I will help you stay accountable and reach your goals!

x

Thursday, November 3, 2016

Holiday Eating



The holiday's are right around the corner, do you have your plan of action ready to conquer the sweets?Keep your goals and vision on track when the temptations are high. You do not have to be perfect, all you need to be is consistent with what you are already doing. First you need a plan of attack on how to conquer your holiday parties.


Plan ahead for those holiday parties. There is nothing worse than going to a party, starving and eating everything in sight. If you are going to a party, have a small meal at least 45 minutes before hand. This will keep you satisfied for a little bit and you won't want to dunk your head in the water bin bobbing for apples !


Workout before you go there. Many studies show you are more likely to eat less after a workout! When we work out, we feel good and accomplished! We also feel the need to eat healthier and not undo all the hard work you just did in the gym, Funny how that works! Do a workout that taxes multiple muscle groups or large such as legs or do a HIIT workout.


Portion sizes matter ! A lot of times at parties you can just scoop your own portion. No one is weighing your food out or making sure you are staying within the meal plan guidelines. Having a handful of candy this holiday season will not hurt if you do it ONCE in a while. Now if you do it daily, YES it will add up over time. Don’t deprive yourself, or feel guilty for enjoying a small portion of a “not-so-nutritious” snack! Just be sure to get right back on track with your healthy lifestyle after the treat.


It's not all or nothing! You have to remember that you can change your eating patterns even in the middle of your meal. You don't have to continue to eat bad if you went off track one time. You can make the decision right now to change that.


Out of sight out of mind Don’t put your favorite candy in the candy bowl at your house or buy your favorite treat that you binge on! Try choosing some you don’t like so it isn’t as tempting! If this doesn’t work, don’t even have it in your house or if it’s easier make your husband or kids hide it!

The take home message from all of this is that holidays are every year on one day. You do 
not need to send your life into a frenzy yo yo cycle of eating just because there is food put in front of you. Take your time and enjoy those around you !

Wednesday, November 2, 2016

6 Month Transformation Challenge - Apply today !



If you are ready to make a change, submit a short paragraph as to why you want this change in your lifestyle, I will be picking 5 people for this challenge to work with me!

submit story to
burdafitness@gmail,com -subject 6 week transformation  

Time.. We all can use more !!




Productivity is important for everyone. You need to figure out a great work/ life balance plus a few fun hobbies on the side. It's called balance. Sure life is full of surprises that can interfere with your balance every once in a while but I have some tips to be more productive with your time every day to allow you to have some more time to do the things you truly enjoy.

Create a routine. Your life needs it! Learn to create a simple routine for yourself. This might mean you wake up at the same time, you go to sleep around the same time every day and you have scheduled time for rest and relaxation. Overworking or under working during your day can affect all the things you want to accomplish.

Become a fan of making a list. Start your day with your "tasks" that need to be accomplished. Try to organize them with the largest tasks that need to be done FIRST at the top and the ones that you might be able to slide over to another time at the bottom. Seeing that your list is being checked off is important for continual movement forward.

If you have a conflict, resolve it fast. There is nothing worse than knowing you have to make a phone call or write an email to someone regarding an uncomfortable situation. Choose to just get it over with. My friend told me that uncomfortable situation are just like the WOD Fran ( if you are a Crossfitter you know what I am talking about ) It hurts real bad and it's super fast. Then its over and done with.

Limit distractions for a period of time and dedicate yourself to your work. Once you have a few things off your checklist, then you can have a 15 min break to unwind and detach from your work. When it’s time to finish a task, take a few moments to put your phone on silent, turn off any other notifications, and close the email tab in your browser and GET TO WORK!

Most of all focus some attention on YOU.Get enough sleep, exercise a few times a week, get some fresh air, eat healthy food, meditate about the meaning of life, talk to your plants, or sing a song to your fish… whatever it takes to nurture your body, mind, and emotional health is important and necessary.