I think there’s a big misconception out there about trainers…well, probably many, but one is that we all love to exercise. That exercise comes easy to us. Maybe I’m an exception to the rule, but I can tell you that exercise does not always come easy for me. Certainly, it has become easier over time and with consistent adherence, but in the category of my favorite leisure pursuits, exercise is not number one. At least not before I do it. Yet, the feeling I get after working out is hard to beat…a feeling of accomplishment that lounging around just can’t give me.

Most of us know that exercise releases endorphins into our bodies, making us feel all sorts of energized and happy after we do it. Despite this knowledge, though, it’s still hard to get ourselves to start a workout. In fact, I was talking about this very problem with two of my clients this morning…about how we overcome the lack of desire to exercise. Like any other habit, creating an exercise routine requires consistency, generally for 3-4 weeks, before it becomes a more automatic. But there are ways to get through those 3-4 weeks, and the most helpful one I’ve found is using rewards.

I’m a big fan of rewards, because I know they work. For me and for my clients, establishing specific goals and rewards for meeting them is an integral part of achieving a healthy lifestyle. Initially, I recommend that people start out with one activity goal at a time, and a specific reward to use when the activity has been completed. Often times, people don’t feel like they deserve this, that they should just be able to meet their goal through sheer willpower. But there’s nothing wrong with rewards…as long as they’re consistent with a healthy lifestyle. Setting aside alone time to read your favorite book or enjoy a cup of coffee in the morning is a great reward for completing a morning walk or run that you might not otherwise do. Treating yourself to a manicure or new workout outfit is a great after meeting a week’s worth of activity goals. Giving yourself 15 minutes of a walk in the sunshine or time to browse the latest celebrity news or twitter feeds is a good way to reward yourself for bringing a healthy lunch from home. Whatever you choose, make sure you have a clearly stated daily goal and reward, and make sure the reward is truly reserved for times when you have met your goals. Willpower is still a factor, obviously, but we don’t have to rely on it…and why should we? Manicures and shopping trips are so much more fun!

*Here’s an example for you. I’m not a natural runner, and it’s something that will always be a little hard for me, I’m sure. But it was so beautiful outside today, and I knew that a morning run would set me up for a great day. So, with a little self-talk and promise of a walk around one of my favorite paths with an iced coffee (no sugar, of course)after the run, I did it. Ran a little more than I expected, even. And it felt awesome! Running is great, but rewards are even better!

Growing up, Sundays used to be my least favorite day of the week. Maybe it was because I was focused on the school week ahead of me, because I actually hated Sundays until after grad school. But I have to say, I see Sundays in a whole new light as a (working) adult. And not just because personal training is often a weekend gig. To me, Sundays represent the perfect balance between lounging and starting off on a clean slate for the week ahead. What’s better than a day where you can catch up on sleep, relax over a cup of coffee with your spouse or a good friend, and feel somewhat productive as you tackle the laundry or grocery shopping? (Not to mention binge watching all the shows you missed during the week. That’s not just me, is it??). I like wrapping up my Sunday with a plan for the week. A plan for my workout schedule, a plan for healthy meals, and hopefully a plan to catch up with good friends and family on the phone or in person. You name it, I love to plan…and I truly believe that succeeding in any goal is impossible without a good plan.

Which is why I tell my clients that you MUST have a plan for clean eating at the beginning of each week. This might mean writing it down, or just telling your spouse/family/roomates what you plan to eat…at least for 2-3 days at a time. This also means actually going out to buy a few days worth of meals and snacks. Now, I know not everyone is as detailed (read: crazy) as me, so you don’t have to plan which day/meal/time you’re going to eat each item, but it’s really important that you have some idea what you’re going to be eating, and to have someone to hold you accountable to this.

Once you’ve gone out and picked up all your whole, wonderfully healthy foods (with the aid of a grocery list, of course…), keep going! Spend 30 minutes on Sunday night washing and chopping a few days worth of fruits and vegetables for mid-morning and afternoon snacks, or for a speedier omelet in the morning. Portion out some nuts and yogurt in individual containers. And if you’re not too picky, make a big meal on Sunday night that you can use for leftovers and/or freeze for a later date. Having at least 1-2 healthy, ready meals (that are not in the form of a frozen package or take out menu) is also key.

If you’re on a quest to lose some weight, it also helps to track what you plan to eat with the use of one of the many apps out there. Once you tally your estimated meals up for the day ahead, you can make adjustments and feel a little more obligated to follow your plan.

Many people question if they can actually plan this much, that it might take the fun and variety out of eating. But, my response to that is…is not planning working for you?? If so, that’s great. But if you’re not eating clean 80% of the time, or more, and if you’re feeling stressed AT ALL about balancing a healthy lifestyle with a busy work or family life, I would say it’s worth a try. Take 3-4 Sundays to plan your week like this, stick to your plan, and enjoy the results.

*Sunday dinner makes for delicious Monday lunch…and even some extra veggies for Monday night stir fry. Delicious meals + less cooking time makes for one happy Jess*

Boston Marathon, mile 19. April 21st, 2014. Photo credits to my amazing husband, Adam Treadwell ❤

Yesterday was such a great day to be in Boston. The weather was beautiful, the runners were amazing, and the feeling of “Boston Strong” echoed through the hearts and minds of everyone near the city. Watching from mile 19, my husband, my niece and I were in awe of the strength of the runners and the strength of our city. Such an inspiring day!

My very favorite thing about the Marathon is the attention and fundraising that it draws to so many worthy charities. Training for any new race is a difficult pursuit, no doubt, but the combination of fitness and fundraising is just so incredible. So guess what I’m doing today?? Looking up my next charity fitness event, of course… And I’m hoping my clients, friends and family will do the same. So, for the next 6 months, I’m happily granting a free training session to any client who participates in a charity fitness event of any kind…be it a walk, run, bike ride or Ironman. Spring is such a perfect time to start training. So lets get outside today…it’s gorgeous out, and that 5 K isn’t gonna run itself! 🙂

One of the questions I get from many of my clients is “should I exercise if I’m sick?” Many of us struggle with this…we’re so short on time anyway, shouldn’t we just push through our workouts, even if we’re not 100% well? Or is getting adequate rest more beneficial than exercise when your body is fighting something off? My thoughts are always that it depends on the person, and that everyone needs to understand their own reactions to sickness when deciding if they should sit out a session or power through. This short article shares the same idea:

http://www.webmd.com/cold-and-flu/features/exercising-when-sick

I’m struggling a bit myself this week, as I had a minor surgery yesterday, and am already going quite stir crazy in the house (especially since it’s finally nice running weather!). Though I’m technically “cleared” to do a light workout, I’ve made the decision to forget the workout routine for a few days, and instead focus on letting my body heal. Drinking lots of water and tea, sleeping more than I usually do, and focusing on healthy, whole foods to facilitate my recovery. A walk with the hubby later to enjoy some fresh air, and forgiving myself for finally finishing that book I’ve been reading instead of cleaning the house. Basically, I’m being kind to myself. I’m accepting that I can’t be 100% all the time. And after a few days of extra rest, wholesome nutrition and less stress, I’m ready to go at that workout routine with all I’ve got come Monday.

Working out is important, and it’s an integral part of my life. But, I think it’s important for people to understand that, as long as it truly is a part of your life, skipping the workout for a few days to let yourself heal is important. Set a time limit and enlist the help you need to get started again. Make a plan. And then get started again. But for now, be kind to yourself…you are strong, you are fit and you are getting to the healthiest place you can be.

After a night eating out with friends (and maybe enjoying some delicious cocktails), my wonderfully energetic sister and I decided to start our Sunday morning off in the gym. I usually try to get a workout in on Sundays, but this week it’s especially important, since I’ll be traveling later in the week and work is expected to be beyond busy. So, even though it’s the one day we can sleep in, we set our alarms for 7:30, and got right to it.

Working out on a Sunday is definitely a great way to start off the week. Sweat out those toxins from the indulgent weekend, get a head start on energy balance for the day (even if you might be brunching later…actually, especially if you’ll be brunching later), and give yourself a boost of both energy and calmness for the week ahead. Sure, we could have slept in, woke up to bagels and coffee (seriously tempting, I must admit…), and watched reality TV til we could drag ourselves off the couch. But we fought the urge, made it to the gym, and are now ready to tackle the week ahead. After our afternoon pedicures, of course…

*My beautiful sister and me, post Sunday workout *

March is National Nutrition month, and this year, the Academy of Nutrition and Dietetics is launching a theme titled “Enjoy the Taste of Eating Right.” This is a big deal because, sadly, so many people still hold the view that eating junk food tastes better than eating healthier options. And believe me, you’ll never hear me argue that ice cream isn’t tasty…but I think it’s irresponsible to our health and our families to carry the preconceived idea that healthy food isn’t as enjoyable as junk food. When we think that way, we’re quite literally planning to fail to adopt a healthier lifestyle. It’s not true that we’ll be hungrier and less satisfied by choosing to eat healthier (though there might be a bit of that in the beginning, as our bodies actually become addicted to sugar, salt and fat), and it’s not true that the food won’t be as flavorful (again, once your body acclimates to the downregulation of excessive amounts of sugar, salt and fat). By trying new recipes and sticking to the natural flavors of whole foods, you can learn to enjoy how food should really taste, and will start to look forward to eating every single meal.

This month, I’m encouraging all of my clients, family and friends to adopt one healthy swap in their diets, and learn to love the way whole foods taste, and the way they make us feel. Try a smoothie in the morning instead of that stale bagel (that will surely make you feel hungry again in 2 hours), or try a salad topped with fruit, nuts, seeds…you name it…for lunch. Pick up one new fruit and vegetable to try each week, and learn which spices can flavor your foods, so that you don’t ever need to cook with added salt and fat. Treat yourself to a new recipe book that concentrates on whole, natural foods…seeing how beautiful some of those meals can look makes all the difference! Try one swap per week, and you’ll start to enjoy eating at home, incorporating more whole foods, and using less of the bad stuff in every meal.

Eating right is 80% of the battle people fight in losing and maintaining a healthy weight, but it doesn’t have to be nearly as hard as we make it. Start to experiment with the taste of healthy foods, and by the time National Nutrition month rolls around again, you won’t believe you ate any other way!

I’m Blogging National Nutrition Month

http://www.everydayhealth.com/diet-nutrition/101/benefits-of-healthy-eating/50-ways-to-be-healthier.aspx

I love this article because it supports a philosophy that I love…fitness and health are not unattainable. In fact, the very opposite is true: EVERYONE can get healthier, happier, calmer. No matter where you’re at right now in your healthy journey, there are little things you can do every day to make you a healthier person and improve your quality of life.

One of the strategies I use often with clients is establishing short-term goals. I’m talking really short-term. It’s the best way to create healthy lifestyle habits, and easily fit them into an already existing, busy schedule. If you want to lose 20 pounds, but you haven’t worked out since your high school sports days, I don’t want to hear you say that you’ll go to the gym 5 days every week. Because you may not. And that’s ok…in fact, you probably shouldn’t start such a rigorous schedule from the get-go. What I want to hear instead: “I’m going to take the stairs up to my 3rd floor office ONCE this week. Only once.” And you know what? When you do it, you’ll realized you survived. And it’s only Monday. Maybe you’ll even do it again on Wednesday…and Friday. And when you meet with me for our session on Saturday, you’ll have exceeded your goal. The stairs will no longer seem impossible. Next week, we’ll shoot for a goal of taking the stairs once per day. And before you know it, you’ll walk by the elevator every time without a glance. And your heart and lungs will thank you…

This situation may exaggerated, but it’s not at all. How many people take the elevator instead of the stairs up to their second floor office? And that’s ok. I’m not judging, I swear. I’m just encouraging you to take the stairs once this week, maybe twice next week. You get the gist.

So read this article. Choose 3 easy lifestyle habits you can implement in your daily life. Start with small goals…and realistic expectations. You’re a busy mom/dad/wife/boyfriend/employee/business owner/etc… But you want to be healthier, to feel more fit, and to live a long and healthy life. Choose easy ways to make healthy habits, and over time, that’s exactly what you’ll do.

This article was written a while ago, but I stumbled upon it today, and felt completely inspired after reading it. I heard Emmanuel speak at an Occupational Therapy conference last year, and was beyond impressed with his determination to accomplish so much in life, and a desire to turn his own experience into something positive for so many athletes with disabilities. I love this story, and I’m pretty sure you will too:

http://www.dreammanifesto.com/emmanuels-dream-disability-does-not-mean-inability.html

Nutrition has always been a passion of mine…I love reading every new study, trying new products and wandering down every aisle of health food stores. Discussing nutrition is an integral part of my holistic approach with clients, as I really do believe that achieving optimal health and fitness is attributable significantly to nutrition (up to 80%). But as fascinating a subject as it is, I also think nutrition could be a lot simpler than we make it out to be. I believe it’s about eating a diet of mostly whole foods. In an effort to increase our own intake of whole foods and subsequently our health and energy levels, my husband and I have recently decided to adopt a “part-time” vegan diet. Maybe it sounds crazy to some…why do it only part of the time? Well, mostly it’s me…I’m not the “all or nothing” type. I like my routines and some of my favorite foods. And, as I tell my clients, long-term change comes from short, easy swaps in routines. I know I’m much more likely to stick to this change if 50% of my daily intake is vegan sources of foods (and, thus, a whole lot of antioxidants, plants and natural energy). But, by giving myself the chance to still enjoy my favorite foods allows me to experiment with new recipes, yet not go hungry as I (inevitably) mess many of them up.

After being on the part-time vegan bandwagon for a little while now, our thoughts? We’re loving this change! How could we not, with this delicious, and super easy breakfast to wake up to?

…and lunch

There are some amazing websites out there for vegan meals, gluten free meals, and just healthier meals that incorporate more whole foods than processed (my current favorite:http://deliciouslyella.com/recipes/ ). Surprisingly, I’m loving switching up my routine with these new recipes…and I’m not gonna lie, I feel great! The energy you get from eating whole foods is amazing. Yesterday, I didn’t even want to drink my usual cup of coffee in the morning (who am I??).

I’m not one to recommend any specific nutrition changes for clients, but what I can say is this: it never hurts to identify the areas in your life that can use improvements and commit to making small, sustainable and healthy changes in those areas. For some of my clients, that’s replacing a cup of juice with a whole orange in the morning. For some, it’s eating a salad just one day a week for lunch, instead of their usual sandwich and chips. Or it’s as simple as reducing the amount of sugar they put in their coffee every day.

The point of this whole rant is that changing our food intake for the better is really not so hard. Done through small steps, flavorful and exciting new recipes and the understanding of the benefits of whole foods, it really doesn’t make sense not to start a journey toward a healthier diet…today.

As a fitness enthusiast and someone who has tried many fitness programs out there, I really am just a huge fan of the P90x series in general, particularly the latest series of 30 minute workouts that fit oh so easily into my schedule. I’m about a month into this newest 90 day program, and just this minute finished “The Challenge” workout – a routine consisting solely of push up and pull up moves. I’m surprised I can even type this right now, my arms are still shaking so much from fatigue. But I feel absolutely empowered! Believe me, I’m as much a fan of Barre workouts and running as many girls out there, but I’ve really come to appreciate the importance of a good strength workout, especially one that challenges me as much as pull ups do (and always will…)

Over the years, my clients have also come to appreciate the importance of strength training as a necessary component of any fitness routine. It’s something I emphasize all the time, probably more than my friends and family would like to hear. But it’s important, and I’m not quite done endorsing this vital category of fitness. So here’s a reminder of just a few of the many benefits of strength training:

1. First (and of most interest to many of us), building lean muscle is necessary for weight loss. It increases your resting metabolic rate and post-exercise caloric burn. Cardio workouts are important, and I love them, but they’re not enough for weight loss and overall health.

2. Strength training protects your bones. There are many ideas out there about why bone loss occurs as we age, and how we can prevent it. But what is supported consistently in studies is that strength training protects your bones and slows bone loss. As an Occupational Therapist working with an aging population, I am constantly reminded of the quality of life issues that result as osteoporosis and fractures occur…and I am positive that there’s a lot I’d be willing to do to prevent such a decline. If strength training is proven to work, why wouldn’t I do it?

3. It’s functional. In my job, as in many others, I have to lift on a daily basis. And I have to do it correctly and efficiently to protect my back (and neck, and shoulders…you get the picture). Having underlying strength is necessary to be able to do this. And for those of us who sit most of the day, maintaining functional strength is even more important, as it is even easier for someone who sits most of the day to hurt his back when doing something as simple as taking a suitcase out of the car. No joke…I’ve seen this happen. And the pain can last much longer than one would think.

4. It prevents fitness plateaus. Continually changing the muscle groups you’re working, as is common in a multiple day strength training routine, keeps us from getting bored. It works accessory muscles that are otherwise neglected. It challenges you to work muscles in many directions, thus promoting increased function. And building lean muscles throughout the body might just be the push needed to bust through a weight loss plateau.

5. It makes us more athletic. Whether you’re a runner or participate in a local basketball league, strength training will help you become stronger, faster and more powerful for your sport. Just try it and tell me it doesn’t help…

I could go on forever (and would love to), but you get the picture. The point is, fitness is multi-dimensional. It should be forever evolving and changing for the better. It should make you feel strong, fit, and healthy and never, ever bored.