Avoiding a [workout] Slump

I have been run-ragged the last couple of weeks- between work, moving, training for the half and just trying to have a life I obviously have been super busy. During this time it is hard to find ways to get in my workouts, specifically runs; this isn't the first time I have had trouble fitting in long workouts so I thought I would share with you what helps me avoid a [workout] slump...

- Meet friends for more than food and drinks. Yes, it is nice to just post-up at a restaurant and catch-up but now I find myself meeting friends for a walk, run or gym class. This way I am getting in my social hour and my workout! Especially, during my training meeting a girlfriend for my long runs on Sunday's (6+ miles) makes my workout go by a lot faster ; )

- Switch it up. It can be quite monotonous to stick with the same routine week to week; I try and add a new class at least every 2 weeks and change my run location every Sunday.

- Fuel makes perfect. Meal planning and preparation is always key for a successful workout regimen. It keeps your energy up, makes you feel good and keeps you on track. The better you eat, the better you feel, the more successful you will feel when you complete your workouts. If I know I definitely cannot squeeze a workout in, making sure I eat smart helps!

Some of my favorite pre- or post-workout snacks
(Not pictured- after workouts I may have a small cup of chocolate milk or coconut water)

- New outfit- new outlook? Sometimes it takes a new piece of workout gear to get you going! I just got a new app on my iPod..."iMapmyrun". It's a great motivator for outside running; with it's GPS capabilities and ability to record my pace, distance and calorie burn, I am excited to hit the pavement!


How you do you avoid a workout slump?

Athletes & Exercise Guru's: Pre-Workout Nutrition

Nutrition is a key component to life but it is imperative in regards to exercise and athletic competitions or races.  As it is important to establish goals in life, you may want to think about some goals of nutrition before exercise.

• Consume a carbohydrate-rich snack or meal before exercise. This will help prepare your muscle for competition or performance
• Pair protein with your pre-exercise snack or meal. Protein helps build and repair muscle tissue meaning that it may even help reduce post-workout soreness
• Steering clear of fatty and fiber filled foods will help with digestion

Pre-workout Meal ideas

(Ideal 3-4 hours prior to exercise):

• Peanut butter and honey on toast + instant breakfast drink
• Fruit and yogurt smoothie + handful of low fat cereal/granola
• Oatmeal with almonds + skim milk + banana
• Turkey and swiss sandwich + fruit + sports drink
• Low fat tuna sandwich + fruit + fat-free yogurt
• Low-fat cottage cheese + apple butter + crackers + fresh grapes

Pre-workout Snack ideas
(30-60 minutes before exercise):

• Sports drink or water
• Sports gels, beans or gummies, or sports bar (I really like the gels- particularly Clif Bloks)
• Piece of fruit

Adapted from the American Dietetic Association, Nutrition Care Manual

Accountability

Hello, Hello! I just got in from my rpm-plus class. Just a little recap- it's a 60-minute cardio-muscle strength and endurance building, calorie scorching workout! It has tons of great coreography and mixed with the high-energy from the instructors...it's a workout that you cannot miss!

So, in this workout tonight, according to my polar heart rate monitor, I burned a whopping 750 calories [cool-down included]! WOW! and man do I FEEL GOOD...like a 100 bucks :)

You know I am only human too, even this healthy lifestyle preacher has trouble, believe it or not, and so often times I find myself struggling with my weight, looking for extra motivation and ultimately, a gym buddy! 

That's why I choose classes like this rpm-plus class. Group fitness at your local gym is a great way to stay motivated!

-You have a ton of "workout buddies." Everyone is working just as hard as you are, keep up the hard work...don't be the only one who gives up!

-Get to know your instructors. For me this is a huge motivator; they know my name and start to look for me; now they hold me accountable when I tell them..."See you tomorrow!" (at least I like to think so)

-The great music keeps me going and keeps my mind off the pain. I have started singing along, it makes it more fun and it really flies by...and I know I'm not the only one singing ;)

-You burn a TON of calories. Proof shown above...I didn't do that on my own, with the high-energy of my classmates I pushed myself and was able to burn those calories!

With a little accountability, motivation and determination, you WILL meet your goal! Do it today!

Faaah-riday!

Happy Friday!

I started my morning bright and early with my friend at the gym! We got up before our internship interview day and did a nice 45-minute cardio sweat session with some abdominal work afterwards. Man, it was nice to have a gym buddy again! I like getting my workouts in, in the morning [when possible]...especially on Fridays this way, once work is done...I can relax!

Usually I would do the hour-long RPM class Friday evenings but I was told today that I have impromptu plans so I won't be attending (good thing I got my workout in this morning, yikes)!
Side note for all you fellow Lifestyle Family Fitness go-ers: Our Friday night class is sufferring because the attendance is low (and obviously, I am not helping out like I need to be with a ton of traveling lately it's been hard to commit) but together let's try and kick up the attendance so our favorite classes stick around!

Incase you're interested...

Today's Cardio Workout (on the Elliptical)-

0-5 min: warm-up
5-10 min: resistance 4
10-15 min: resistance 6
15-20 min: resistance 8

20-25 min: resistance 10

25-30 min: resistance 8

30-35 min: resistance 6

35-40 min: resistance 4

40-45 min: cool down
*try and keep the same pace throughout (even on the hardest resistance)
More resistance= more calories burned
(approx. 350 calories burned, based on the machine- I was not wearing my HR monitor, sorry!)

So, as I said I have last-minute plans! I am going with a group of friends to a Carolina Mudcats Game! Fun, right? Believe me, this trip to the baseball stadium will definitely prompt a "Smart Snacker meets Stadium."

Stay tuned for navigating your way through the stadium and see how your Smart Snacker takes on this colossal food challenge ;)


See ya, ball fans!