If you want IT, you can have IT. But you have to believe in IT to achieve IT.
So do IT, be IT and don’t stop until you reach IT!
What is your IT and how bad do you want IT?
If you want IT, you can have IT. But you have to believe in IT to achieve IT.
So do IT, be IT and don’t stop until you reach IT!
What is your IT and how bad do you want IT?
As we enter the holiday season, many of us stress out about gaining excess weight. With all of the delicious meals & family gatherings filled with baked goods, how could one not be tempted? There are many ways to stay on track & even improve your fitness level before the New Year rolls around. This year let’s try to do things a little differently…No more punching extra holes in your belt, refuse to buy yet another pair of stretchy waisted pants to help with post-meal discomfort & win the battle of the bulge! If you’re looking to maintain or lose weight this Holiday Season, here’s a SMART PLAN you can refer to help you stay in shape & avoid the typical holiday weight gain.
Alcohol & Agua
Adjust your Attitude
Sweets: Sweets & treats are THE downfall of the Holiday Season. You can have them, but limit your sweets & treats to the actual holidays and days that being with “S”. Eat your sweets slowly & REALLY enjoy your treats. Savoring the flavors will cause you to slow down and be more conscious of what & how much you are eating. You can indulge, but remember to do so in MODERATION!
Meals: Eating 5-6 small meals a day instead of 2-3 large meals will help keep cravings and overeating at bay. Each meal should be between 200-300 calories and be rich in lean proteins, produce and whole grains.
Alcohol & Agua: Limit your alcohol consumption and increase your water intake. When drinking alcohol, try to make low-cal choices like wine or champagne and stay away from high calorie drinks like daiquiris. Also, drinking water or a low-cal non-alcoholic drink in between your alcoholic drinks will help reduce your calorie intake.
Rest: All of the running around we do during the Holidays can be exhausting. Make sure to get your 7-8 hours of sleep a night. Being rested will lead to you making better food and exercise choices and ensure you have the energy to keep up with all the holiday activities.
Training: Get in 30-60 minutes of exercise 3-5 times a week. Exercising doesn’t mean being a “slave” to the gym. You can make it fun – take the kids outside & go sledding, snow shoe on hiking trails, have an old fashion snowball fight. Whatever it is, just get yourself moving.
Plan Ahead: Schedule workouts in your day planner & treat them like you would any other important appointment. Make a grocery list of good food choices for healthy meals so you won’t be tempted to buy “whatever is easy & in a box” at the store. Having a plan in place will make it easier to stick to your goals. If you know you are going to a big Holiday party on weekend, then you can plan out healthy meals and a workout schedule for the week so you won’t feel guilty splurging a bit at the party.
Light: As the amount of daylight decreases, so can our moods. The combination of the cold weather & the lack of sunshine can cause you get the winter blahs and want to snuggle up on the couch with some junk food until spring. Get outside and exercise or open up the shades on sunny days to let the rays in to increase your mood.
Adjust Your Attitude: Stop thinking “It’s the Holidays, it’s ok to put on a few pounds” and start thinking about how you can look HOT FOR THE HOLIDAYS! You can stick to a healthy diet and moderate exercise program and still have fun. Eat healthy and exercise most days of the week and you can “cheat” without destroying your diet.
Nutrition: Make sure you are getting the right foods to keep your body healthy during the hectic Holiday Season. A diet full of colorful fruits and veggies, lean proteins and whole grains will give your body the nutrients that it needs to stave off sickness, give you energy for workouts and keep you up and running to all those Holiday Events.
The first race I ever ran was a charity 5K to raise money for a young girl who had cancer. I had never raced before and I had no idea what to or what to expect. I was freezing, my stomach was making crazy noises, I had bad case of nervous bladder and I couldn’t stop thinking about what my time would be. As I was waiting at the start line, a guy’s T-shirt caught my eye. The saying on the back of his shirt said “Running…Every Step I Take Is For Someone Who Can’t”. After reading that, the race had a completely different meaning to me. My race was no longer about how nervous I was feeling or how cold that morning was or what my time would be, but it was about a little girl who should have been running and jumping and living a healthy life instead of being in a wheelchair. Hundreds of people where doing something that she couldn’t so we (and God) could help ensure that some day she could again!
That race was 6 years ago and every time I’m having a difficult run or I have NO motivation to put my running shoes on, that saying pops into my head. Why am I trying to find any excuse not to run when there are so many people out there who would give anything in the world to be able to run? Too many of us take our health and fitness for granted. We make up excuses why we can’t workout, but if our ability to exercise were taken away tomorrow, we’d spend the rest of our lives wishing we could. Our health and fitness is a gift that can be taken away in a heartbeat.
Every year I try to do as many fitness based charity events as I can BECAUSE I can. Last month I was able to be a part of an amazing event that made its debut in the great state of Wisconsin – THE MS MUD RUN. On September 11th my teammates –Skirts In The Dirt – and I had the opportunity to use our fitness ability help raise money for the Multiple Sclerosis Society. We ran through countless mud bogs, jumped over fire, climbed cargo nets and survived 70+ obstacles on a challenging 6 mile course. I had mud in places that I didn’t even know existed and I was pushed WAY out of my comfort zone, but I also laughed so hard that my stomach hurt and made memories with some incredible girls that will last a life time. It was a great event that gave all of us an unbelievable workout and raised over $250,000 for the MS Society.
Fitness and exercise doesn’t have to be all about running on a treadmill or pumping iron in the weight room. Make it fun, exciting and do it for a good cause. Get friends together and run a 5K for The Special Olympics, walk the 3 Day for Breast Cancer Awareness, join the Relay for Life. Pick a charity and get moving for it! Not only will you be getting a great workout, but you will be sweating for a good cause & making some great memories.
“Our health always seems SO much more valuable after we lose it.” ~Unknown
As a personal trainer & bootcamp instructor, I wear many different hats. Teacher. Motivator. Coach. Encourager. And maybe a few colorful names that my clients call me under their breath. But as a fitness pro, my favorite “job” that I do, by far, is the excuse buster. Insert a mental picture here of me wearing a leotard with a big EB on the front and my cape waiving in the breeze. I’ve heard them all: “I can’t workout because I’m too tired/busy/broke”, “I don’t have to exercise because I have an active job” (actual quote from someone with a desk job), “I am too out of shape to start a fitness program”. But the best one I’ve heard is “I’m too old to workout.” When I hear this one, I reach into my magic personal trainer bag & pull out my best excuse busting success story – the story of my parents. My parents are athletes. My parents are fitness fanatics. My parents inspire others to workout. AND my parents started working out seriously when they were in their 50’s.
My parents, Gabby & Kris Lubich, have always been active people. My dad never worked out (probably because he was too busy talking to the neighbors – hence the nickname Gabby), but my mom has always exercised in some way. I remember doing my first workout with my mom in our living room. I will not admit fully to it, but it might have been a Jane Fonda VHS and we may or may not have been wearing sweatbands and leg warmers. When they were in their 50’s, my parents became walkers. Every morning before work they’d go out for their 3 mile walk. Everyday – faithfully – despite what Mother Nature would throw at them. When walking wasn’t enough for them anymore, they transitioned into running. AND when recreational running wasn’t enough of a challenge for them, they started running competitively. They became “Weekend 5K Warriors”. If there was a 5K to be ran, they’d be there running it. Running became their passion and it showed. My dad Gabby is faster than men half his age and my mom leaves 30 year old men in the dust. It is rare when they don’t come in first in their age groups and they improve their times at almost every race.
My parents are a personal trainers dream! They are always striving to better themselves. While many people their age are sitting on the couch, taking their high cholesterol meds, accepting that the 50 pounds that they’ve put on since high school are there to stay, my parents are out there running to remain healthy & stay young. Is it a major shot to my ego when my mom looks at me like “is that all you got” during my bootcamp or when my dad leaves me in his dust when we go for a run? Heck no – I am proud of them! They inspire me to be just like them when I’m their age!
You can start exercising at any age. Age is just a number and don’t let that number define you. No matter what age you start working out, it will make a positive impact on your health. Don’t wait until you have a health problem and have to workout, start now before the problems arise.
“We don’t quit exercising because we grow old. We grow old because we stop exercising.” ~Dr. Kenneth Cooper
As I was running my half marathon last week, the most amazing song popped up on my ipod just when I needed it the most. I don’t remember downloading the song much less putting it on my playlist. Just when I thought I couldn’t take another step, Natasha Bedingfield’s “Unwritten” started playing in my earbuds.
I am unwritten, can’t read my mind, I’m undefined
I’m just beginning, the pen’s in my hand, ending unplanned
Staring at the blank page before you
Open up the dirty window
Let the sun illuminate the words that you could not find
Reaching for something in the distance
So close you can almost taste it
Release your inhibitions
Feel the rain on your skin
No one else can feel it for you
Only you can let it in
No one else, no one else
Can speak the words on your lips
Drench yourself in words unspoken
Live your life with arms wide open
Today is where your book begins
The rest is still unwritten
As I listened to the song along mile 10, I realized that at that moment and time I was in the process of writing my own book. I was mid-chapter and it was up to me how I wanted the chapter to end. Up until this point I was enjoying my race – taking in the beautiful views, focusing on my breathing and feeling the ground under my feet. But then I hit a wall (which I would later realize was because I forgot to eat my energy gel). I was allowing the pain & exhaustion to take over my mind and I was pushing the fun of the experience out. Was that how I wanted to remember the story of my first 1/2 marathon? Not really – I wanted a great story to add to my book. How I finished this race was up to me. It was MY experience to have and no one could have it for me.
As the song ended, I took a deep breath and felt it fill up my lungs. I was going to finish this race my way – strong and proud of myself. I felt it coming on…..my second wind. I picked up my pace, felt the sun on my back and put one foot in front of the other. With each step I was writing and MAN DID I WRITE AN AWESOME STORY!!! My chapter titled “Unwritten” ended with me crossing the finish line of my first half marathon feeling energized, strong and proud of the experience that I made and wrote for myself.
I’m a big fan of tooting your own horn. Seriously, how can you expect anyone to cheer for you if you’re not even on your OWN team? If you accomplish something, be proud and give yourself a pat on the back! If you want something and you are dedicated and focused enough to work hard to reach that goal, then you deserve a cheering section – even if it’s just you cheering!
So here I go – TOOT! TOOT! This weekend I accomplished a huge goal that is over a year in the making. I finished my first half marathon!!!! I, Tera “short legs” Busker, ran 13.1 miles!!!
Last spring I planned to run my first half marathon in Stillwater. I was registered, I was prepared, I felt good and then 1 week before the race I got injured and had to drop out. It was a major disappointment, but I healed and started planning for another race. Fast forward to March 2010. I was registered, prepared and packed to travel to Orlando. Florida to run my SECOND first half marathon – the Disney Princess 1/2 Marathon. 2 days before boarding the plane I was hit with the flu. Again…..really? So, I was out of another race. The first day I felt like a human again, I went online and I found THE RACE. The THIRD first half marathon that come hell or high water I WOULD RUN – The Eau Claire Half Marathon. I had trained hard, I was ready, I felt good and secretly I kept waiting for something to happen that would stop me from running, but nothing did. So, on a beautiful May morning in Eau Claire, Wisconsin I ran 13.1 scenic miles along the river and I ROCKED IT!!!! I’m not gonna lie, at one point I thought my legs would fall off, but the most amazing song popped up on my playlist (which is another great story that I will share in a later post) that gave me a 2nd wind. I finished strong by chugging up a steep hill, sprinting across the line and finishing in 2 hours, 5 minutes and 16 seconds. Again – TOOT! TOOT!
I feel incredibly blessed to have been able to run my first half marathon with a great friend and to have had my family (the best cheering section in the WHOLE world) there to cheer me on. It made of a memorable day! Prior to writing this, I signed up for my SECOND half marathon. The Uff-da (can you tell it’s a race in Wisconsin?) which will be held in 2 weeks. I can’t wait.
By the way – if anyone is reading this that also ran in Eau Claire, if you found my mind along the trail could you please return it?
Fitness To Go has joined up with SmashFit.com. Smash Fit, owned by Heather Frey, is a one of a kind personal training website that uniquely matches clients with trainers. What makes Smash Fit exclusive is the site’s unique matching capability. The idea is to match the client with their ideal trainer, and to match the trainer, with the ideal client. Both client and trainer will get to specify their preferences so when a match is made, they’ve basically screened each other! In other words, a Smash Fit!
This week I (Fitness To Go) have been chosen to be the FIRST female featured trainer along with the FIRST male featured trainer Richard Burgunder. This is an ENORMOUS honor and I feel incredibly blessed to be a part of the Smash Fit Team. Head on over to the Smash Fit website and check out my profile.
GET FIT, GET HEALTHY, GET MOVING!
As the first few months of the New Year slip away, do you find your resolutions slipping away as well? Resolutions should be reasonably attainable so that you are setting yourself up for success rather than disappointment. Try focusing on small intermediate goals that will ultimately lead you to your primary goal. Do not expect to be perfect. Aim for a healthy lifestyle that you will feel comfortable sticking with.
1. TAKE SMALL STEPS:
Simply establishing the goal of leading a healthy lifestyle should make you feel good about yourself. To make that goal more attainable, come up with small goals you know you can meet each day to help keep yourself feeling positive. Accomplishing the smaller goals will leave you with a more immediate feeling of success. If your goals are too large, you may get caught up in them and feel disappointed when you do not see immediate results.
2. CHANGE FOR YOURSELF:
Any goals that you set should come from a sincere desire to change for yourself. Research has shown that negative feelings are a frequent cause of relapse in behavior-change programs, and resolutions that feel like punishment can cause negative feelings. All resolutions should be perceived as positive changes that will help you reach optimal health and well-being. Do not decide to change to please anyone other than yourself. Stick to your resolution by considering it a promise to yourself, not a test of your willpower.
3. BE CREATIVE:
Perhaps you can find ways to exercise while also accomplishing other goals. If weather permits, try walking to do errands that are in close proximity to your home or office. Maybe you need to spend more time with your family. Try walking with a family member or bringing your children along on bikes while you walk or jog.
4. BE REALISTIC:
Be sure that your plan of action is realistic. Plan to work out at times when it is convenient for you. If you are not a morning person, do not plan to work out early in the morning or you will just be setting yourself up for failure. Try to make things as easy as possible for yourself. Set your goals at reasonable heights so that you can reach them one by one without feeling overwhelmed. The only way your goal is going to become reality is if you believe in it and, most of all, if you believe in yourself.
5. BE POSITIVE:
If things like weather and illness will prevent you from sticking to your plan, make alternate plans for situations that you cannot avoid. Most importantly, do not let a missed day or two throw you completely off target. Instead, do your best to get back on track as quickly as possible, which should not be extremely difficult if you have set appropriate goals. It is easier to stick to your plan when you feel good about yourself. Try to find a new and healthy way to reward yourself when you meet your smaller goals.
6. BUILD A SUPPORT SYSTEM:
Get the support of your family, friends and co-workers. Let them know your goals and ask for their respect and support with your decision to live a healthier lifestyle. Remember that you are your best supporter. Focus on positive self-talk. Congratulate yourself every time you take a step towards your goal. Be your own best cheerleader.
7. USE COMMON SENSE:
Avoid situations that put you in temptation’s path, in other words…if you’re on a diet, don’t go to the ice cream parlor. Keep your gym bag packed and in the car so you don’t have to run home and get it. You will be more likely to want to stay home once you get there.
Now that the Holidays are over and I’ve had some time to get back into the swing of things, I’m FINALLY ready to make my list of things to do in 2010. They are not really resolutions, but things I WILL accomplish in the new year. My 2010 Bucket list – minus the whole death thing, hopefully.
The 10 Things I WILL Accomplish in 2010:
1. Learn how to swim. I’ve tried a million times, but this year I will finally be floatie free in the pool. Not sure exactly how I will do this because every instructor I’ve had says I’m made of stone because I sink like a rock. I wonder if Dana Torres is available?
2. Run my FIRST half marathon. If all goes well, it will be March 7th in Florida – The Disney Princess Half Marathon. How cool is that? Running while Cinderella is cheering you on!
3. Learn the power “yes” and the freedom of “no”. If I keep saying yes to everything, I’ll have 2 truck loads of Girl Scout Cookies that I can’t eat, 20 stray dogs, a missing arm from “rasselin’ gators” and bright red hair.
4. Hunt a new animal. (Yes I am a hunter!) I’d love to shoot the cougar in my woods, but I’m pretty sure the DNR wouldn’t like that. Maybe I’ll try pheasant hunting, shoot a merriams or go “big” and hunt Elk or Moose.
5. Start teaching outdoor bootcamps this summer. I’ve never had a place to hold them, but now that my yard is finally landscaped I can hold them at my house.
6. Do my FIRST fitness/figure competition in September. My plan is to do the 2010 Natural Badger Classic. When I do that, I will have to accomplish goal #6 1/2 – Wear a bikini in public. I’ve NEVER done this, so I guess I’m jumping in feet first and doing it on stage. YIKES!!!
7. To make every negative a positive – no matter how difficult that may be.
8. To ask for help when I need it. I am a my own Super Hero, but even Superman has his Kryponite.
9. Have a bigger presence on the web. In 2009 I jumped right into the whole social networking thing with Twitter and Facebook, but I want to blog much more in 2010.
10. Do the Polar Plunge Twice in one winter. (ok I was going to have #10 be to quit swearing so much, but the Vikings are STILL in the Playoffs, so I’ll jump in a frozen lake instead)