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The Struggles of Being Fit and Healthy – The Cost

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“I can’t afford to buy fitness equipment or join a gym.”

This sounds like it could be a valid excuse, but it’s really not. In these tough economic times, people are losing their jobs, cutting back on expenses and just trying to make it another day. We are all scaling back on things that we don’t need, but your health is one thing you can’t afford to lose!

Working out doesn’t have be expensive. In fact, it can be totally FREE. NO ONE ever said that you need to be a member of a gym, spend ridiculous amounts of money or have the latest and greatest fitness gear to be fit. Big box gyms and the fitness gadget creators may advertise that without them you’ll never reach your weight loss goals, but that is SO not true. You don’t need a $3000 treadmill or a Gut Fat Blaster 2000 or a membership to a gym that charges $50 a month. All you need is to lose the excuses and get motivated. The last time I checked, most people owned a pair of sneakers and walking was still free. Slip on your shoes and go outside for a walk. FREE EXERCISE! Got a bike – ride it. NO COST WORKOUT! Want to do some strength training? Try body weight exercises like squats, lunges, pushups, pull-ups or tricep dips on a chair. If you feel like you need a little more resistance, fill an empty milk jug with water or sand. Now you have a 5-10 pound weight with a handy dandy handle. Do bicep curls, side lateral raises, one arm rows and overhead presses with your new homemade weight. Walking, running, biking (if you already own a bike), bodyweight exercises, self made weights – ALL FREE (well…except for the milk you had to drink to get the empty jug)!

This answer usually leads to another excuse –

“I walk (or bike or run) outside in the summer but it’s too cold to workout outside in the winter. I can’t afford to go to a gym to get my cardio.”

I live in Wisconsin and I get this excuse ALL the time. I get it! When it’s -5 outside, no one wants to be out there freezing your bits and pieces off. But you know what – no one said you had to. My answer to this is to introduce the “excuse-er” to circuit training. By doing exercises quickly back-to-back, you can get an amazing strength and cardio workout all in one. Try doing JUST 5 minutes of mountain climbers, pushups, burpees, tricep dips on a chair and pop squats and tell me that THAT didn’t get your heart rate up. Again – all of these exercises are FREE!

I love it when someone tells me they can’t afford to workout, but they have a pack a day smoking habit, spend their weekends drinking and eat out multiple times a week. What?!?! You can’t afford to take care of your body – THE ONE YOU LIVE IN – but you are willing to pay for something is killing it. If you can waste your money on cancer sticks, nights at the bar or fast food, you can afford to exercise. Actually, you can’t afford NOT to exercise. And when someone tells me this while they are sporting a $300 handbag on their shoulder I want to take that bag at knock them upside the head with it.

If something is important to you, you’ll be willing to go without in order to get it (ie that expensive handbag). Being healthy and enjoying a long life is important to me. If I have to go without my $3 coffee everyday in order to pay for a gym membership, I’m going do it. I might not like it, but I’ll sacrifice my sanity in the morning to be able to exercise and be healthy. Depending on what you choose to do, exercise can be free. You may need to invest a little money, but in the long run you are investing in your health. It’s up to you to make that choice. You need to decide what your health is worth. My philosophy is: even if you have to spend SOME money on exercising, it’s still going to be cheaper than daily medications, doctor visits and precious memories lost.

If you have any questions on this subject, please feel free to contact me tera@fitnesstogo.net

Want FREE workouts that you can do AT HOME with little to NO EQUIPMENT? Join me every week on my Facebook Page for WORKOUT WEDNESDAY or check out my Workouts | To | Go board on Pinterest.

The Struggles of Being Fit and Healthy – Time

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I get it. We are ALL busy. Whether you have a full time job, kids, pets, after work activities, or all of the above – we all have a jam packed schedule. Like it or not, it has become the American way. But, truth be told, everyone has the same 24 hours per day and it is up to you to decide how you use it. Fitting in time to workout IS POSSIBLE, you just have to be a little creative and do some planning to fit it into your hectic schedule

First things first. This may be hard for some of you to hear and it may make you angry, but THE FACTS ARE THE FACTS and in order to find time to incorporate exercise into your life, you need to hear this.

THE COLD HARD TRUTHS:

YOU CAN FIND TIME! Look at it this way – no one has time to change a dirty diaper or clean up dog puke when they are on the way out the door, but you MAKE time. Why? Because the alternative is way worse if you ignore the issue and if you don’t take time to clean up the mess you will regret it later. Fitness and healthy eating are EXACTLY the same. Cleaning up after a horrible mess immediately will take less time, less work and have less consequences than if you covered it up and came back to it years later. You may not feel bad now, but 5 years down the road – you may really regret it!

BE HONEST! This one is harsh, but it is the one that most people are guilty of. If you have time to scroll Facebook, binge watch season after season of the latest show and everyone knows you by name at the local bar, YOU HAVE TIME TO WORKOUT! It’s not that you don’t HAVE TIME, there are just other ways you prefer to SPEND your time. I can’t tell you how many people look me square in the eye and complain about how they don’t have one spare second in a day to workout yet they go on and on about the 10 different tv shows they watch.

STOP BEING A MARTYR! “I feel so selfish taking the time away from my family to go to the gym.” I call major crapola on this one. You know what’s selfish? Not being the best parent that you can be because you are tired, out of breath, weak and unable to play with your children. Yes, I know that was harsh. But it is a reality. I TOTALLY get that it is hard sometimes to take time for yourself and a lot of guilt goes with that. But when you are healthy and feel good – only good things will come from it. Having more energy, more confidence and, since exercise releases feel good endorphins, you will be happier. Plus, you will be setting a great example to your children. The decisions you make can and will effect your family – you get to choose if it will be in a positive or negative way. PS (to some of the moms out there) – your spouse WILL SURVIVE watching THEIR children for the few minutes that you need to do something good for yourself.

Now that you have read that, I hope you are still with me. It was hard for me to write that, but those are really things that people use as excuses and, at times they may be valid, but they shouldn’t stop you. You deserve better than that. And I can help. Still with me? Good, because this is where you take responsibility for your heath and find time to fit in a great sweat session Here are a few simple ways that you can find time to fit exercise into your schedule.

All you need is a few minutes – Really! Whoever keeps the “you need to workout an hour a day” myth going should be punched in the hoo-ha. It’s BS. It’s not all about how much times you have, it’s about doing as much as you can in the time you have. You can get an incredible workout in just a few minutes a day. Doing high intensity workouts like tabatas (Working 20 seconds as hard as you can and then taking 10 seconds of rest and repeating this for 4 minutes) will give you a great workout that you can do during a commercial break. Want some examples of workouts that you can do in 20 minutes or less in the privacy of your own home without any equipment? Click here and here to join me every week for my FREE WORKOUT WEDNESDAY.

Make it a PRIORITY! It’s easy to let excuses and every day activities get in the way of your fitness schedule. Too tired, too busy, too much to do – we have all been there. But if you want to make fitness a part of your life, you have to find time to make it a part of your life. Schedule your workouts just like you would any other important appointment like going to the dentist or getting your hair done. Write it in your calendar and block out time in your day to get it done.

Be Sneaky! Sneak fitness into your everyday chores and activities. Make small changes in your day like taking the stairs at work, walking to your co-workers office instead of emailing them, squatting while you fold laundry or cleaning the house at a brisk pace.

Play! If you have kids or pets, be active with them! Kid and pet free? Join a sport league. Working out doesn’t have to mean spending time in a gym. Taking Fido for a hike, playing tag with the kids or joining a backyard game of flag football counts too! Having fun with your fitness makes it seem like a less daunting task.

Wake up early. Getting your workout completed first thing in the morning means you will be less likely to be distracted by other responsibilities later in the day. Also, working out in the morning starts out your day with a sense of accomplishment and puts a little extra pep in your step.
Be prepared and have a plan!!!! If you know that you have limited time between getting up in the morning and heading out to the gym before you have to get to work, get in a routine of making sure your gym bag is packed every night before you go to bed and have a plan for what you will be doing for a workout. That way in the morning you will not be rushed or have to skip your workout because you aren’t ready. If you are the type of person who works out after work, make sure you bring your bag with you in the morning. More times than not, if you have to stop at home to grab your workout gear, you will be distracted by household duties (or just decide it’s too cold to go outside again) and stay home.

Get into a routine. If working out during your lunch hour works best for you, try to stick to that schedule. Life does have a way of throwing a wrench in your plan every now and again, but changing up your routine too much leaves room for excuses to sneak in.

Instead of finding ways you CAN’T, try to find ways you CAN! Don’t “can’t” yourself to death. Anyone can find a million reason why they can’t find time for fitness, but try to change up your thinking and try to find ways you can. Can’t workout for an hour every day? Then make the most of the time you can. Can’t afford a gym membership? Then go for a jog or walk outside and do body weight exercises in your home. Focus on the positive of what you can do and try to eliminate the negative of what you can’t.

If you have any questions on this subject, please feel free to contact me tera@fitnesstogo.net

Want FREE workouts that you can do AT HOME with little to NO EQUIPMENT? Join me every week on my Facebook Page for WORKOUT WEDNESDAY or check out my Workouts | To | Go board on Pinterest.

My Favorite FITmas Gifts for 2015 | Day 5 | Yours Truly

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Day 5 of my Favorite FITmas Fitness Gifts is sessions with Fitness To Go!!!!

Today ONLY take advantage of this great deal:

Purchase 5 sessions or classes and get 5 FREE

Applies to 30 or 60 minute sessions at the Fitness To Go Studio ONLY.

Punch card can be used at all classes.

Give a loved one or yourself the gift of FITNESS this year!

My Favorite FITmas Gifts for 2015 | Day 3 | Bags and Food Prep

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Day 3 of my favorite FITmas Gifts of 2015 is all about them bags, bout them bags, bout them bags  and food prep! Going to and from the gym, to work and back home again could be a complete disaster if you aren’t prepared and organized! Here are my Favorite FITMAS Gift bags, food prep and coolers that will keep your items organized,  your food cold and your meal prep a little easier!

Apera Bags

CYMERA_20151104_152601Just last week I did a review on the all new line of Apera bags and I have to say that they are THE bag if you are looking to be prepared and organized! Pockets, ventilation, insets and water resistant base, oh my! Any of these bags will get you to where you are going with everything you will need. Duffel, tote, backpack – Apera has one to fit your needs. BONUS – All bags are 20% off! No code needed!

 

6 Pack Bags

p_4895I have had the same Innovator 300 6 Pack Bag for 3 years and it is still in perfect condition with no sign of breaking down any time soon! This is the MUST have gift for anyone who is trying to stay on track with healthy eating. With 3 – 24oz. BPA-free containers, 2 gel ice packs that keep food cold, insulated pockets that keep food warm and extra storage for drinks, vitamins or utensils, these bags have it all. And if you are looking for a more “purse like” meal management bag, 6 Pack now has a women’s line that storage for your meals and everything you would carry in your purse all in one bag!

 

The Nutri Ninja

bl490-accessoryCTAIf you like smoothies, you have to have the Nutri Ninja. Gone are the days of ice chunks, pieces of spinach and hunks of fruit floating in your smoothies. The Nutri Ninja mixes anything into a smooth, delicious and nutritious drink.

 

 

Digital Food Scale

foodscale_product_2500px_300dpi_1024x1024The Fitlosophy Digital Food Scale with cure your portion distortion. Eating a few extra ounces here and there might be what’s standing between you and your health and fitness goals. This digital food scale teaches you to focus on consuming healthy portions versus counting calories that can often become obsessive. You don’t know what you don’t know. So if you don’t know exactly how much you are eating, you won’t be able to see the changes.

 

Aroma Digital Rice Cooker and Food Steamer

13374757_Alt02The Aroma Digital Rice Cooker and Food Steamer is the ultimate in food prep! Cook your rice, meat and veggies all in one pot at one time! How easy is that? Set your meal and it is ready when you get home!

 

 

Stay tuned for my Favorite FITmas Stocking Stuffers tomorrow!

My Favorite FITmas Gifts for 2015 | Day 2 | Fitness Gear

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It’s day 2 of the my favorite FITmas gifts and today it’s all about the gear! All of these items I use on a daily basis myself and with my clients.

Here are my 5 Favorite FITmas Gift gear items:

TRX

trxIf you’re looking for the ULTIMATE gift to give someone, this would be it. The TRX system is great for the traveling fitness freak, an outdoor enthusiast or the average Joe who doesn’t have much space to work out. Hook the TRX up to a tree, pole or sturdy beam in your house and your set for a great workout using just your body weight. Great for all fitness levels.

BOSU

BosuDo you BOSU? You should. The BOSU is an amazing functional tool to help improve your balance, strength, agility and speed. It can be used flat side up or flat side down. The BOSU takes exercises like lunges, pushups and planks to a whole other level.

 

 

2 Pounds Weighted Lifting Gloves

glovesAre you ever in the gym and one set of weights is too light, but the 5 pound jump to the next set is just too much? This is when the Cathe Weighted Lifting Gloves come in. These adjustable gloves can be used for strength training, kickboxing, walking. Removable 1 lb weight packets allow the gloves to go from 0-2 lbs, making them the perfect training tool for when you are in between weights.

The Perfect Pushup

perfect pushupDon’t knock it until you try it! When a client of mine suggested I add the Perfect Pushup into my chest routine, I laughed at him. I am not one to try “infomercial” products because they are usually cheesy and junk. But I tried it and it took my pushup to a whole new level – it added depth and rotation into a normal pushup while keeping me in perfect form with less strain on my wrists.

 

The Gym Boss Timer

black_blue_angle_photoshopThe Gym Boss Timer has changed my workouts and my clients workouts for the better. I no longer have to stare down the clock waiting for my next interval to start or end. Now I can just set my timer, clip it to my shirt and wait for the beep. It allows me to put 100% of my focus on the workout. Because the GYMBOSS is so small I can’t even tell that I am wearing it. And, unlike a cell phone, the clip keeps my hands free, I don’t have to worry about it falling off the equipment and I don’t have to set it down on the dirty gym floor. The GYMBOSS is less than $20, offers a HUGE selection of colors and takes the “timing” out of your workout – what more could you ask for?

My Favorite FITmas Gifts for 2015 | Day 1 | Clothing

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Ho, Ho, Ho! Merry Fitmas! Every year I share with you my favorite items that I have personally used in 2015 that I know are a “must have” or a “must buy” for anyone who loves fitness. This week, I will be blogging everyday about the perfect gifts you can purchase for the healthy person in your life, including yourself.

Today I am focusing on fitness clothing. I believe that how you feel in the gym sets the tone for your entire workout! If you aren’t comfortable while you are moving, you will be distracted and your workout will suffer. And if you can feel good about yourself while being comfortable, your confidence in the gym will be off the charts.

Here are 5 of my Favorite FITmas Gift items to wear while you get your sweat on:

Bombas Socks

BombasI found Bombas socks while watching Shark Tank. With each pair they sell, they donate one pair to someone in need. So of course I had to try them out. I am very picky when it comes to my running socks. I need compression in the arch, cushion in the forefoot, heel and ankle and I hate that thick stitching band that runs across the toes. Well, when I got them, I found out these are THE perfect sock: quality materials, long lasting and comfortable. Use code HOLIDAY20 and get 20% off your order.

 

Chase Infinite Tanks

Purple_Mock__29792.1387586314.380.380These workout tops from Chase Infinite not only look great and feel great, but they are designed with positivity in mind. Each shirt is printed with a POWER statement that will inspire you, motivate you and make you feel great about yourself! My favorite shirt says “Brave and Beautiful”. How can you not feel amazing walking around in a shirt that screams how awesome you are? And what makes these shirts even better is that $1 of each sale is given to great charities like Wounded Warriors, National Coalition Against Domestic Violence and many more.

 

WSI Heater Gear

1-cold_weather_experts_bnnr_1 WSI HEATR GEAR is THE warmest base layer clothing on the market. And I can attest to that. I hate, hate, hate the cold. I refuse to do much outside in the winter because I always freeze. Now that I have the full HEARTR GEAR line of socks, hooded long sleeve shirt and leggings I can actually enjoy myself out in the cold elements.  The HEATR Gear uses your own body heat to generate heat that stays INSIDE the clothing and doesn’t escape through the fabric. And if you happen to get sweaty, the fabric will wick away the sweat to the OUTSIDE of the clothing so you stay dry.

But don’t think that WSI only manufactures cold weather clothing. They also have a great line of wicking clothing for warm weather. So no matter what the season, you can sport WSI clothing. This Holiday Season, support a local business that takes pride in the fact that their quality clothing is made in AMERICA and created with care.

Sanuk Sandals

SWS10001-BLK_1OK….I know! We are SO far from sandal weather, but the Sanuk Sandals are one of the best finds that I came across this year. After running races, my feet are usually: a)hot b)sweaty c)achy and d)gross. So after a long run I want to get out of my shoes pronto, but I hate wearing flip flops because I feel a little wobbly and the last thing I want to so is fall flat on my face. These sandals have banding that hold your feet in place and a super soft sole made from yoga mat material that actually feel like heaven. PS – these are also great to take on your mid winter vacay to somewhere warm!!!!

Love Your Melon Beanie

If you have to be active outside this winter, the Love Your Melon Beanie will keep you toasty warm, looking good and make your heart happy because LYM is a great cause!!!!! When you buy one of the handmade hats, a hat is donated to a child undergoing treatment for cancer. AND, each year some of these kids are given a day away from the hospital to live out a dream with a super hero (LYM Ambassador dressed as a super hero).

There you have my 5 Favorite Fitmas Clothing Gifts for 2015. Stay tuned for tomorrows post – Fitness Gear!!!

 

 

 

 

Apera Yoga Tote Review

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carlton dance

Guess who just got the new Apera Yoga Tote!!!!???

I got my first Apera Bag in 2014 and I literally use this bag EVERY. SINGLE. DAY. Going to the gym, training clients, everyday errands – this bag is on my side. I love my original Fuchsia Apera Performance Duffel (read my blog post on it here) and when I was asked to review the new and improved Apera line of bags I jumped at the chance. I couldn’t decide which one of the sweet bags I wanted and since I already had one Apera bag in the pink family, I asked them to surprise me with any bag in the graphite color. 3 days later, Mr. Fed Ex man delivered me the Apera Yoga Tote.

06fb7ea19ae1ee0f53f8ecb852b30a6bAnd yes, I did that.

The first thing I noticed was the really cool pattern and color of the yoga tote. Here is a close up:

CYMERA_20151103_104025 Being a new design, I was so excited to see that they kept some of the great features that the original bags had:

  • Ventilated side pocket for shoes
  • Sanitize infused anti-microbial protection to ward off odor
  • Tons of interior pockets to keep your stuff organized
  • A small, anti-microbial interior bag to keep your wet and dry clothes separated
  • Water proof bottom
  • BONUS!!! With every 3 bags purchased, one is donated to a Special Olympics Athlete

They added a few new features that really take the bag to the next level of awesome:

  • Exterior Water Bottle Pocket
  • 2 extra carry handles as well as a shoulder strap
  • 3 extra exterior pockets
  • A pass through to carry your foam roller or yoga mat
  • A padded pocket of electronics

Apera Specs

 Apera 2

This bag is so roomy, that I wanted to show you just what I carry in my bag

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These are the necessities that I need for work: a foam roller, shoes, water bottle, towel, ipod, speakers, resistance bands, shower/cosmetic bag, tablet, wipes, perfect pushups, band, wallet and keys.

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It all fit nicely in the tote with room to spare for a change of clothes. And I still had the exterior pockets empty!

If you are looking for a new gym bag, diaper bag (yep – it would be great for that too), carry all for every day or just a fun accessory, you will not be disappointed with the Apera Yoga Tote. And if the Yoga Tote isn’t what you are looking for, Apera has a variety of other bags in all shapes, sizes and colors that are sure to fit your needs. Check out their all new website and get 20% off your order. Go get your Apera Bag today and find out “where you can do from here”.

 

Turmeric – Could this spice ease muscle soreness?

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This article was posted today on Health Your Way Online. Please take a minute to check them out for some great health and fitness tips.

Tumeric

Turmeric has been getting a lot of attention in the health and fitness industry lately. You may know turmeric as a spicy, golden powder in curry recipes that gives Indian dishes its incredible flavor. But, what you may not know about turmeric is that it can help you recover from your next workout.

What is turmeric?

Turmeric comes from the root of the Curcuma longa plant and has a tough brown skin and a deep orange flesh which resembles the ginger root. Curcumin, the main active compound in turmeric which gives it the bright color, is loaded with health benefits. For years, naturopaths have been prescribing turmeric and curcumin to treat a number of ailments such as:

high blood pressure
arthritis
joint pain
pre-diabetes
ulcers
heartburn
depression

Most recently, a new, double-blind, randomized-controlled study published in the European Journal of Applied Physiology in March 2015 found that curcumin can help reduce pain associated with delayed onset muscle soreness (DOMS) and aid muscle recovery in physically active people. Participants in the study were given curcumin twice daily and asked to perform a heavy eccentric exercise.  They were monitored for 2 days and the researchers not only found that the curcumin helped reduce DOMS, but also improved the participants performance due to the anti-inflammatory properties.

Supplementation

Turmeric or curcumin can be taken in pill form or in the whole form as a spice. If you are choosing to supplement your diet in pill form, either with turmeric or curcumin alone, make sure to seek out a brand that contains the compound piperine, which will aid in absorption. If you would rather consume turmeric “as is”, select an organic, non-irradiated brand that is packed with naturally occurring curcumin.

Turmeric can be a great addition to your meals and drinks.  Here are a few simple ways to add it to your diet:

Add it to eggs
Sprinkle it on veggies like cauliflower, potatoes, and root vegetables
Add it to rice
Use it in soups
Blend it into a smoothie
Simmer turmeric with milk and honey and add it to your tea

Please note that turmeric and curcumin supplements are not suitable for pregnant women or individuals with bile duct dysfunction or gallstones. Turmeric also has the ability to slow the clotting of blood so it should not be mixed with blood thinners or taken within 2 weeks of any type of surgery. Consult your doctor before beginning any supplementation regime.

 

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