Fitness Adventure #3: Sweeting Orange Theory

It has been a while since my last fitness adventure and I have been itching to get out there again. Unfortunately when a lot of these places don't offer childcare but my free time schedule because limited. But I was able to make things work this week and check out Orange Theory with my friend Ally.

As in any adventure I was nervous to try something new but when I first stepped in I was warmly welcomed. I received my loaner heart rate monitor and was introduced to the super nice instructor. They went over a few basic things and then I was off with my group. Everything is well explained by the instructor and she goes around to make sure you are doing the right form.

It was strength day so my group started out in the weight area. We did 3 different set of exercises in a certain amount of time. I really liked how everything worked total body and you mixed in cardio during the routine with the water rower. I was also very happy that one of our moves used the TMX straps. The 30 mins went fast.

Then our group switched and we headed to the treadmills. Things got tougher here and I defiantly had to push myself to stay where I needed to be for my heart rate. We did a mix of different inclines and speeds to keep it interesting and challenging. I only glanced over to see where the waste basket was once just in case my breakfast came up.

The heart monitor device was really neat. My loaner one was not working great but once you join you get a more reliable wrist version. Basically it helps you figure out where you are for your heart rate and if you need to push harder or to slow it down. It was really fun to watch on the big screen how I was doing and then afterwards you get an emailed report.

Overall I really like the concept of what they are doing. Because you are mixing it up the hour classes go by so fast. And it really helps to push you to get the best workout you can. My muscles are sore tonight in places I didn't know I had muscle.

The one big thing I was not a huge fan of was I felt like I was working out at Da Club with the blaring hip hop music. I think the past 2 months  of super quiet early morning by myself workouts has tainted me from fitness interaction with others. But the instructor mentioned that the music changes day by day.

First class is free at Orange Theory so give it a try and see if it is something that will help you reach your goals!

Fitness Adventure #2: Body Combat

Off to go punch people! Although Body Combat is held at your typical gym setting I heard great things and wanted to give it a try. It is a Les Mills class so like Beachbody Live classes so they are choreographed to modern music. I was attending the launch of another session which just means everyone is learning it for the first time too.

Drove to the gym, signed my waiver and get started right away. The class reminded me a lot of typical kickboxing classes. A lot of punching and kicking with some push-ups mixed in. The moves were pretty simple, easy to follow along to,  so we could focus on kicking higher and punching stronger. I consider myself in pretty good shape so I wasn't dying but I know I got a good workout with the number of Fitbit steps I raked up and my Heart Rate (HR) numbers. I also know I will be doing my muscle recovery shake tonight.

As far as adventure goes I wouldn't put it in a top 10 list but just trying new things can be an adventure itself. On a side note the gym that hosted it Best Fitness in Nashua looks amazing and the room was huge which is a giant plus when doing these types of classes. 

My schedule got a little mixed up this week so I am still working on scheduling my next adventure. Stay tuned!

Holiday Baking Survival Tips

If you don’t want to walk around this holiday season like Santa, wearing stretch pants and supporting a large belly you need to be mindful of your holiday baking. Here are a few tips to enjoy the season of cookies, pies and more without going overboard.

Keep it Simple
Decide on one thing that you want to bake so you don’t have a lot of choices to tempt you. You can also choose to order out and have someone else do the baking so you are not tempted with taste testing beyond what you should.

Find healthy substitutes
There are so many yummy recipes out there to help lower fat or sugar in recipes. Focus on baked goods that offer healthy ingredients like nuts or coconut vs butter and flour. Try using key words like Paleo or Whole30 for new recipes.

Bake only what you need
If you are baking cookies, only bake what you need from the batch and freeze leftover dough in round balls. That way you can always make more later for just the amount you need.

Get Rid of It
If you have baked goods sitting around longer than 2 days share it with others or just throw it away. Save your splurges for things you really enjoy, not the 3 day old cookie that you just want to get rid of.

Overall it is important to find a balance of enjoying holiday traditions yet honoring your fitness goals. Enjoy what you want most, forget about the rest and focus on other activities of the season not related to food.

Ride along on the Food Trigger Detox Train

Hi, my name is Sarah and I am addicted to food. Yes, sadly it has come to that. As in any journey you will have bumps, detours and wrong turns along the way and I am fighting hard againt all that right now. Over 2 years ago I was focused and learned a lot of new things that helped to improve my overall health and fitness level. I was excited to share what I had learned with others.

Then somewhere over the past 8 months I stopped applying what I had learned and got caught up in a lot of bad habits. I quickly learned it is one thing to KNOW something and a whole different ballgame to APPLY it. I was doing challenge groups and trying hard to get back into it but the struggle has been real. It has come to the point whre I need to have a serious intervention and deal one on one with my food issues. Hence I am starting my 30 days of removing food triggers from my diet and I am inviting you along for the ride!

Based on the Whole 30 concept (Highly suggest you read that or "It all Starts with Food"), I am removing the foods that are connected to bad habits for me including grains, sugar in all forms, alcohol and dairy. I am also not going to be making any treat items like paleo pancakes or donuts even if they are technically ok. I am still on the fence about making smoothies and will be using some supplement drinks I use for running. My biggest bad habits right now include craving sweets after meals, stress eating, late might eating and not being able to stop eating once I start on certain foods like sweets.

I started last Monday with a 3 Day Refresh program which always gets me back on track but by Wednesday I as ready for more food options. I have been focusing on lean protein sources, LOTS of vegetables and few fruits and healthy fats. Foods are very similar to the 21 Day Fix plan (although a little more strict) but I am interested to find out if not keeping track of portion size makes a difference for me. This past weekend I faced a lot of temptations but held strong. I am starting week 2 and the only side effect that has been rough is my lack of energy but that was to be expected until my body adjusts. Looking forward to seeing where the next weeks will take me.

If you are interested in what I am eating follow me on Facebook or Instagram @lifestyleforward.

Let's Get Running

When people hear the word running they either groan or yell with glee. I have a love/hate relationship with running so I do a little of both. I used to be made to run in high school for sports. Then I took a long resting period. After my second son was born and I decided to stay home with him, I needed something to fill in our times together and long walks soon turned into runs. Running became my escape in the day. While my son was exploring the world from his strapped in seat, I was lost with my thoughts. I soon discovered that without the stroller I could go even faster and my competitive streak took over. Today I never thought I would be one of those people that look forward to races and training with friends. During a race I always tell myself never again and then I cross the finish line and can’t wait to sign up for my next one.

Here are some things I learned along my running journey that may help spark yours.

Low Equipment Investment
Sure there are a lot of things out there that are promoted to help you run longer or faster but in the end you only need a good pair of shoes (and some would even agree you could run barefoot). I always invest in a quality pair of shoes from a place that will fit me to the type I need at least twice during the running season. Your feet will thank you.

Mix it up
I found I enjoy my runs the best when I discover new places or terrains. Have a couple of known areas and paths that you can go to but don’t be afraid to try out new towns or change it up from inside to outside. I found that my love of running is much greater if I don’t do it all the time. Cross train with strength training and weights, core exercises and flexibility moves to make sure your body is using all of its muscles.

Set a Goal
When you start to run figure out your WHY behind doing it. Are you trying to get to a certain distance, have a weight loss goal or want to get faster in races? Once you know your WHY, set a goal to work towards it.

Get Support
I like to run alone with my own thoughts but I get pretty boring to myself after a while. Running is a great way to meet new people and learn new ideas. Join a running group or online support group to share your ups and downs of running.

If you are looking to get off the couch and get walking or running this spring I would love to help you. Connect with me at sarah@lifestyleforward.com to learn more about local resources and support groups that can help you along your running journey. Together we can change your hate of running to be a love (or maybe at least a like).

Unbury Your Fitness Routines

Let’s face it, New Englanders experienced a hard winter this year. Record high snow levels, brutal cold temperatures and long dark days. Add to that flu, cold or just the general seasonal depression and it is no wonder people get off track from their fitness routines. We tend to have less days we get to the gym and more days that we grab the warm comfort food then healthy salads. But the snow is melting, the sun is shining and it is time to get back on track so our bodies and minds are ready for when spring and summer finally do arrive. Here are some ways to get back into a routine starting today!

Change it up

Get your heart pumping again with change! Try a new workout routine or class. If you always use dumbbells change it up to the machines or with body weight exercises. Try at least one new healthy food a week. Use the excitement of a change to give you that extra boost forward.

Start Small

You didn’t lose your mojo overnight so it will take small steps to get back to the level you were at. If you haven’t moved in a while start by telling yourself you will commit to 5 minutes a day, then gradually move up to 30-60 minutes a day. Commit to yourself to make at least one meal a day healthy or give up one food that you know is not healthy (like soda, candy or chips). Over time add more time or foods until you are back at your pre-winter level of fitness.

Get Support

Nothing beats the buddy system to keep you accountable. Find a support person or group with similar exercise goals to work together. There are a lot of online groups that can help or ask around your current family, friends or co-workers to see if they want to work with you.

So take off the boots and grab your sneakers, throw away the turtleneck sweater and grab your workout t-shirts. Now is the time to get recommitted to your fitness goals and to move forward to a better you.