Fun Fitness Quiz to Test Your Knowledge

Happy Friday, Friends! This past Wednesday I set up a booth at a local event to promote my personal training and run coaching services. I always try to make it fun and engaging for the participants, even if they are not yet interested becoming clients. It's fun to meet people and make connections. 

For the event I printed out the Wednesday's holiday hustle workout so they could try it at home. I also created 12 fitness multiple choice questions and people rolled the dice and were asked the corresponding question to the number they rolled. If they got it right (and sometimes even if they got it wrong, because I'm nice) they won a small prize. Who doesn't like prizes? 

It was really fun and I thought the quiz could be a unique way for you to interact with this blog. Take the quiz and see how you do! No pressure, just for fun, you don't need to leave your email or anything to get your results. If you don't like my questions or the answers, please don't send me angry emails if you get one wrong. Deal? Hah. Have questions? I'd love to help. 

How did you do? I hope you had a great week and are gearing up for a relaxing weekend. Are you running this weekend? Hitting the gym? Taking a couple of rest days? I am training for the Fort Worth Cowtown half marathon so I have a long run on the books. 

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Plan to Fail in Order to Succeed

How does that saying go? "When you fail to plan you plan to fail." Yeah, I like that one, but I also think that you need to plan to fail in order to succeed. 

We often think about failure as something we want to avoid. Who wants to fail at something? Failure sucks, but failure is a part of the learning and growing process. If you aren't failing, you probably aren't trying to learn, grow or improve in life.

I often run into this with my nutrition clients as they go through the program. A common sentiment is "I didn't do what I was supposed to do last week, I feel like a failure."

It's a great opportunity to remind you that failure is part of the process. Behavior changes are hard. No one decides to eat healthier, to start working out or change bad habits and then immediately changes their whole life. It just doesn't work like that. No one reads one article on the internet, goes to one exercise class or enrolls in one nutrition course and instantly changes all their bad behaviors. Change is hard, it takes time and practice and it is never linear. A lot of times you have to fail a bunch of times before you get it right. 

Trying and failing is part of the process. One of the lessons in the nutrition program is to eat our meals slowly. No one reads the lesson one time and starts eating slower for every meal from there on out. It takes practice. One of my clients said, "I feel terrible, but I was so busy this week, I didn't have time to eat slower! My toddler was throwing mashed potatoes at me while I was trying to eat my dinner. I had to eat it as fast as possible. I didn't do what I was supposed to do, I failed!"

This may feel like failure, but this is real life. Two year olds will always act like two year olds. If you plan to only "do better" when your two year old matures, then you'll never get there. Expect that something will almost always go awry. It's not about doing everything perfectly, but just trying to do the best you can in your current circumstances. 

It's a learning process. It's all about making lifestyle changes that fit into your already busy life. Life is always going to be busy. What can you do today that is slightly better choice than what you did yesterday. How can you improve an inch?

If you ate your meal too fast but afterwards thought about how you ate your meal too fast, I call that a win. It shows your awareness is improving. In the past you weren't even aware you were eating too fast. This is a step in the right direction. Recognizing our behaviors is the first step to changing them.

I know it doesn't seem like much, but the little things add up over time. The most successful people make changes slowly over time. You can try to do everything all at once and beat yourself up when it doesn't work out, or you can make small changes that are sustainable over the long term. You can try and fail and try and fail again. I do. It's all part of the process.

FAILURE IS FEEDBACK

Failure is feedback. When you fail, you have an opportunity to improve. When you don't do what you thought you wanted to do, look at it as a learning experience. Ask yourself, what went wrong? Why didn't this go as planned? What stopped me from doing what I thought I wanted to do? What can I do next time this happens to make a better decision? What's one thing I can focus on in order to do better? 

You could beat yourself over it and feel bad about it, but that's not productive. When things didn't go as planned, you now know what doesn't work. What you can try next time?

It's also taking responsibility for what went wrong. You can blame your kids or your husband or your boss or your coach for what went wrong, but really thinking about how you could have handled the situation better and what you could have done differently is the path to improvement. Life will always have obstacles.

It was life changing for me to realize that healthy living isn't all-or-nothing. I used to think if I wasn't perfect, then what's the point of doing anything? If I messed up and missed a workout, I already failed, I might as well eat the ice-cream. If I brought my healthy lunch to work, but then was tempted to dine out with co-workers instead, then I might as well order pizza for dinner that day too, since I already messed up. When I missed too many workouts, I should just quit the program, I'm already too far behind.

That kind of thinking doesn't move us forward. It teaches us to make good decisions only when everything goes perfectly, instead of teaching us how to make healthier choices inside our messy lives. When you make a choice that doesn't fit your goals, move on and try to make a better choice at the next opportunity. When you miss a workout, maybe can you do 5-10 minutes of bodyweight exercises before bed instead. When you eat an unhealthy lunch, you can make sure you get your lean protein, smart carbs and healthy fats at dinner. Every small healthy decision moves you forward. Every failure is a learning opportunity. 

The people that are the most successful are the people who have failed the most, because they keep trying, moving forward and learning when faced with setbacks. Failure is only truly failure if you give up on your goals all together. 

Set your expectations. Failure is part of the process. Plan to fail in order to succeed.

Have questions? I'd love to help. Want to jump in on my nutrition habits program to learn to how to make healthier choices that fit into your busy life? 

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5 Simple Ways to Get a Jump Start on Your Fat Loss Goals

I write a lot about healthy habits on this blog because habits are the building blocks of a healthy lifestyle. Once you develop healthy habits, you no longer have to rely on willpower or motivation. It's freedom from deprivation. It takes work, but it is worth it. If you need help, guidance or accountability in building healthy habits, I have a few spots open in my online nutrition program.  

If you have fat loss goals, there is no better time to get started than now. You don't have to overhaul your whole life, you can start by incorporating some simple healthy habits to get a jump start on your fat loss goals. The idea behind healthy habits is that they work within your already busy lifestyle. Life is probably never going to get less busy, let's do what we can right now. 

It's autumn and while most people are starting to plan their holiday parties, it's a great time to get a jump start on your fat loss goals. Why not get a head start on those new year resolutions? These are five simple things you can do today that will position you for fat loss as you go into the holidays and the new year. You don't have to wait until January 1st to get started. Once the new year rolls around you'll have already developed the habits that will position you to achieve your fat loss goals.

EAT YOUR VEGGIES

Eat a serving of veggies at every meal and snack. Vegetables are high in nutrients and low in calories. Veggies keep your digestive tract running smoothly and can reduce the risk of heart disease. Choose a wide variety of colorful vegetables to take in the micronutrients that help you feel your best. When you feel your best you're more likely make better choices in other areas of your life. Here's my link to a practical guide to eating more fruits and veggies.

PRIORITIZE PROTEIN

Prioritize a protein source at every meal and snack. Protein helps you feel full at each meal. Protein has a higher thermic effect than carbs and fat which means you burn more calories just to process and digest protein. Your body needs protein to build and maintain lean muscle, which is essential for healthy fat loss. Aim for .7 grams of protein per pound of body weight. If you haven't been keeping track, this is likely more than you've been taking in. It pays off to pay attention. Here's a resource I wrote about eating more protein in your diet.

WALK EVERY SINGLE DAY

Walking is a fantastic way to increase your daily energy expenditure. The great thing about walking is that it is low impact, so you can do it every single day. You don't necessarily have to head out for an hour long walk (although this would be a great idea too). You can add in additional walking into your day by parking farther away from the entrances of building, taking the stairs instead of the elevator, taking five minute walk breaks every hour and always returning the shopping cart to the store (you should do this anyway). It all counts. It may not seem like much, but it all adds up and makes a difference when working towards fat loss. The little things add up to big results, don't discount them. How to make exercise a daily habit.

STRENGTH TRAIN

You'll notice when I talk about losing weight, I always specify fat loss instead of weight loss. Why? Because when you are losing weight, you want to take care that you are losing fat and not muscle. If you lose muscle, you may see a lower number on the scale, but muscle loss is not good. Muscle loss slows your metabolism because muscle requires more energy than fat to maintain. The more muscle you have, the more calories you burn during the day. If you lose muscle it's harder to keep the weight off. 

You can combat muscle loss during weight loss by prioritizing protein and strength training. You don't have to hit the gym for an hour a day or train to be a muscle-bound mama (or papa), you can do some simple bodyweight or dumbbell exercises right in your own home to build and maintain lean muscle. Aim for just three 20 minute full-body strength training sessions a week at first. It goes a long way for healthy fat loss. Here's an idea for a quick and effective strength training workout or explore my workout archives more more options.

EAT SLOWLY UNTIL 80% FULL

This may be the simplest but hardest to execute advice for fat loss. It takes a lot of practice to get it right. Eat slowly because it takes time for your body to send the signal to your brain that you're full. If you scarf down your dinner down in three minutes flat, it's easy to overeat. I am as guilty as any.

Eat slowly. Put your fork down between bites. Take a sip of water between bites. Count your chews, can you chew 20 times, 30? (chewing helps with digestion and bloating too). This is harder than it sounds. If you're anything like me, it's a habit to rush through your meal so you can get on with your day.

Savor your food. When you eat slowly you can start to feel fullness signals while you eat (not after once it's already too late). Stop eating before you feel overly full. Listening to your body is the one of the best ways to control calorie intake. If we learn to tune in, our bodies will tell us what it needs. It can be hard. We forget. We rush. We scarf.  Eating slow is a habit worth cultivating. The good news is that we eat several times a day, so we have plenty of opportunities to practice. Here's a post I wrote in more detail about mindful eating. 

Notice I didn't recommend an extreme diet or joining your local boot camp six days a week. It's the small things that are sustainable over time that make the biggest difference when it comes to lifestyle change. Get really good at being consistent. If you spend the rest of the year cultivating these healthy habits, in the new year you'll be 10 steps ahead with a solid foundation.

Have questions? Need guidance or accountability? I'd love to help. I have a few spots open in my online nutrition and habits program. Join us today!

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5 FITNESS & PERSONAL GROWTH PODCASTS TO GET YOU THROUGH THE WEEK

If you're anything like me, you may have some time in your day that could be better optimized. I commute 45 minutes each way to work (ugh, I know!) and I spend the better part of a day in a cubicle. How do I make the most of otherwise uninspiring time? Podcasts!

In fact, I went from barely knowing what a podcast was in the beginning of this year to becoming a heavy listener. It's a great way to take in information, get entertained and inspired all while you're doing other things in life. Podcasts are great because unlike a book, you can listen while you move! Podcasts make a great backdrop for workouts, walks, cleaning and commuting.

Turn off the radio, put your music playlist on hold and prepare to be entertained and educated! I like to listen to health and fitness related podcasts, but of course, if you search the directory, you can find people talking on almost any subject. My interests are fitness, fitness business, entrepreneurs and self-improvement. Let me introduce you to my top five fitness and personal growth podcast recommendations.

5 FITNESS PODCASTS TO GET YOU THROUGH THE WEEK

5. Lift Heavy Run Long

Have you noticed that it seems that people who run and people who lift weights tend to be in separate camps? It doesn't have to be that way! We can lift heavy, run long and all get along. Just ask the folks on the Lift Heavy, Run Long Podcast! They are good 'ol southern boys (and gal) hitting up their local CrossFit and ultra endurance trail races in their free time. They are funny, down-to-earth and engaging while interviewing inspiring everyday people doing the same. They prove that you don't have to choose between running and lifting weights, you can have the best of both worlds. Listen in on their latest endeavours to get inspired in your own journey.

4. The Strength Running PodCast

The host of the Strength Running Podcast, Jason Fitzgerald, is a man after my own heart. He is a running coach that promotes strength training for endurance athletes (sound familiar?). He interviews everyone from the biggest names in the running community to his own coaching clients. He offers great running advice, insight and stories. Each episode proves to be entertaining and educational. If you want to be a better, stronger, faster runner, this podcast is a great source of information. 

3. Resist Average Academy

The Resist Average Academy podcast can be a little rough around the edges at times, but it is one of the most inspiring podcasts in my iTunes feed. Tommy Baker goes a layer deeper with his guests, often exploring the spiritual as well as the physical, giving us inspiration for a better life and most importantly, action steps to make it happen. If you strive for a life that is well above average, this podcast is a great place to start.

2. The Jordan Harbinger Show

One of the longest-running podcasts out there, the Art of Charm podcast started over 10 years ago with host Jordan Harbinger (and even longer ago as a guide on how to pick up chicks or something like that-ugh). Oh, how they have evolved. These days Jordan Harbinger separated from the Art of Charm and has his own show, the Jordan Harbinger show. He interviews brilliant minds in nearly every industry on how to be more successful, how to build better relationships, how to have stronger networking and critical thinking skills. It's always entertaining and educational with major takeaways in each episode.

1. Mind Pump - Raw Fitness Truth

Although this is my hands-down favorite podcast I hesitate to recommend it to my friends and family....because you just never know what the guys at Mind Pump will say. When they say raw fitness truth, they aren't kidding. At first I felt like I was eavesdropping in on bro-talk at the gym, they seemed like muscle-bound meatheads. Guys being guys. What gross things do men say when women aren't around? Yeah, so if you are easily offended by strong language or bro-talk, this may not be the podcast for you. How's that for a glowing recommendation? 

However, if you are entertained by the humor (or at least can get past it), stick around awhile and you'll quickly figure out that these guys are giving some of the best health and fitness advice out there. They have decades of experience as personal trainers, gym managers and owners and have worked with all types of people from the elderly and soccer moms to the fitness models and stage competitors. I appreciate their vast knowledge on the science of training and nutrition. They are fitness agnostic, which means they don't subscribe to any one workout style or nutrition strategy. Instead of pushing the latest fads and supplements, they look at them objectively and teach us how to recognize the best parts of everything and throw out the garbage. They publish a podcast five days a week, so there is no shortage of outstanding brutally-honest science-based information. They tell the truth about things that other marketers dance around. They are a breath of fresh air in this industry, even with all those F-bombs.  

While these are my top five podcasts picks, some of my other favorites that you might enjoy are: The Side Hustle Show, The FitCast, Don't Keep Your Day Job & Grammar Girl.

Do you listen to any of these podcasts? Now that you know what I like, do you have any recommendations for me? Give a listen and let me know what you think.

Coach Lea

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THE WEEKEND SURVIVAL GUIDE: 10 TIPS FOR A HEALTHY LIFESTYLE ALL WEEK LONG

It's Friday! Another long week is on the books and I am ready to enjoy the weekend! I've put together some tips to help you enjoy the weekend while maintaining your healthy lifestyle (and your sanity). Spoiler alert: It's not about dieting and exercising all weekend long. 

I often say I wish I was independently wealthy so I could quit my corporate job and live according to my own terms. That sounds great and all, but the corporate life provides something that helps me stay on track in my healthy lifestyle: Routine.

During the week I know if I don't get up in the morning to work out, then I likely won't have time to get it done that day. It forces my hand with a now-or-never decision. I know that if I want to eat a healthy lunch I will have to bring it from home, so I pack a daily salad. I go to bed early to make sure I get plenty of sleep so I can get up early again the next day. Then the weekend comes...

I may stay up too late on Friday night since I know I don't have to be up early on Saturday. I may plan to workout, but a lot of times I just keep telling myself that I'll do it later, until later never comes. That healthy salad? There are too many other options. 

My limited schedule and options during the week actually helps me stick to a healthy routine. I find on Saturdays if I have an appointment in the afternoon, I am more likely to get my workout done early. Now-or-never can be a strong motivator, because it forces you to confront your true intentions. If you don't do it now, you're not doing it. You can't lie to yourself about some future fictional plans.

While my weekends don't have the structure of the weekdays, I do my best to stay on track, even if I miss a workout or a healthy meal here and there. A healthy lifestyle isn't about perfection, it's about doing the best we can in the moment, no matter the circumstances. Weekend circumstances sometimes means birthday parties, chauffeur duties, friends and errands. We can still let loose a little on the weekends without it all falling apart with these 10 tips.

THE WEEKEND SURVIVAL GUIDE: 10 TIPS FOR A HEALTHY LIFESTYLE ALL WEEK LONG

1. Go to bed and get up at the same time on the weekends. It may not be the same times as during the week, but establishing a bedtime and wake-up time can help you establish a healthy weekend routine.

2. Work to get at least eight hours of sleep. If you have a little more time on the weekends take advantage of it. Sleep is so important for health, performance and weight loss.

3. If you have plans to eat out at a restaurant, look at the menu ahead of time and decide what you will order. It doesn't have to be the healthiest option on the menu, but it should be well thought-out and intentional. Think of food on a continuum, rather than good or bad. Ask yourself, in what small way can I make this just a little bit healthier? Not perfect, just a little better.

4. Prepare and eat meals at home when possible. If you currently eat all your weekend meals outside of the home, make a goal to eat just one meal at home this weekend.

5. Schedule a workout. Make plans to meet a friend for a class, hike or run. Put it on your calendar. Make a commitment and stick to it. Try to avoid, "I'll do it later." Even a quick 15 minute workout at home will suffice. Make deliberate movement a part of your weekend routine.

6. Give yourself two or three weekend healthy living goals. Whether it is cleaning out the kitchen pantry, getting in at least one workout, meal prepping for the week or planning your upcoming week, have clear goals and work to accomplish them.

7. If you weigh-in weekly, schedule your weigh-in day for Monday morning. It can help you stay on track over the weekend. (But remember the scale is only one small piece of the puzzle.)

8. Don't save all your nutritional splurges for the weekend. If you allow yourself a few treats during the week, you'll be less likely to overindulge with a "last-hoorah" mentality on the weekend. If you know you can occasionally have a treat whenever you want, you may not feel the need to over-do it on the weekends. All-or-nothing thinking leads to an unhealthy cycle of deprivation and over-indulgence.

9. Don't over-indulge in alcohol, especially when fat loss is your goal. Alcohol has seven calories per gram, which is more calories per gram than protein and carbs, but without any nutritional value. Enjoy a drink if you want (a healthy lifestyle isn't about deprivation), but like anything else, drink in moderation.

10. No matter what happens, how busy you were, what workouts you missed, or what foods you ate, never give up and make yourself a promise to start over Monday (or any future date). There is no need to wait for a new week or a new day. A few slip ups does not ruin a whole weekend. Perfection was never the goal! Do the best you can in the moment. If you didn't make a good choice, no worries, try to make a better one at the very next opportunity.

Ready to tackle the weekend? Let's not just survive, let's thrive! Have a great one. We'll catch up again on Monday. 

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Coach Lea