The Fitness Lab

Saturday20 December 2014

Winding Down the Year with a Bang!

frog ornamentDecember, the holidays and the end of the year are upon us. Are you starting to feel like you don't have enough time? Everyday seems to get busier and your list keeps growing with things to do. A few things start to slip here and a few things there. Next thing you know, you are skipping your workouts, feeling more stressed and a little softer than you would like. Sure, the holidays can be a tough time to get those workouts in but you have to make time to keep your sanity. Taking 30 minutes or an hour for yourself will do wonders for your soul. 

 I've got 3 ideas to keep your cool from now until the end of the year. 

  1. Get organized. You've got lists but have you prioritized them? Start with doing the one big thing you really need to get done. You know which one it is, the albatross hanging around your neck, that one thing you are really dreading having to do. Eat that frog and be done. It will take pressure off of you and you will feel a great sense of relief once it is completed. 

Adam's Top 5 Reasons to Exercise


fitness motivationThere are countless benefits to exercise and we all have our own reasons for getting a sweat on. Over the years, these are the five that I’ve found to benefit me the most:

  1. It helps me sleep like a rock. I love sleeping. It’s truly one of my favorite activities. I’m a grumpy pants if I don’t get enough sleep. However, at night if I’m not physically drained, my brain will race for hours before I can catch a little shuteye. I’ll think about everything from my future dreams to what bills I have to pay. Being physically tired helps me skip that step and not produce any unwanted anxiety by thinking about that kind of stuff before bed. Not to mention a good night sleep helps me wake up energized and excited for the day to come.
  2. It helps me push myself in every facet of life. Being physically active is more challenging than being intellectually active. We are constantly thinking but we are not constantly moving. Overcoming challenges in terms of my fitness has always pushed me to do more outside of the fitness realm. If I can be mentally tough enough to push myself physically – I can be mentally tough enough to push myself in any form.

Crisp Days of Fall


fall fitness programs“Life starts all over again when it gets crisp in the fall.” - F. Scott Fitzgerald

Fall in Seattle is spectacular. The colors are coming out and the air is crisp. The rains haven’t hit their stride and we can still bask in warm, sun filled days a little longer (after the fog burns off). One of the nice things about fall, much like spring, is it feels like a time to reset and start again. The second big push of the year is how I view it.

Looking at the year as a whole, I tend to think of the New Year as a time to get reorganized and plan for the upcoming year. There are things I start or resolve to do but it’s with an eye in the rearview mirror. What worked last year and what didn’t. What can I resolve to change to make this year better. The downside of January is it’s still winter and often feels like drudgery. Yeah, I have these resolutions…sigh…I’d better get at it.

For me, spring starts “mentally” around March and April, that becomes my first big push into the year. I say “mentally” because in the Pacific Northwest it’s rainy, the skies are grey and it’s cold. Still I feel ready to go because I know better weather is coming, the days are getting longer and I can feel change brewing. I want to be ready for those nice days and with summer around the corner it’s always a perfect time to ramp up.

4 Things You CAN Start Saying No To


candy bowlNo Will Power Required

We all need that little reminder to just say NO to those seemingly insignificant samples, candy bowls and up-sizers that are lurking everywhere we turn. Cut these tricky treats out and you’ll notice a difference. All of these “little” tastes add up but here are 4 tips to put the brakes on them.

The Candy Bowl

At the doctor’s office, at your co-worker’s desk, even at some gyms and grocery stores! The candy bowl is usually filled with cheap, highly processed, sugary ‘treats.’ But if you really think about it, is the candy in the bowl really that appealing or irresistible? Usually not. Next time, take yourself off of automatic grab-n-go mode and just say no.

Free Samples

Whether at Costco, Trader Joe’s or your local coffee shop, scarfing down high calorie pastry samples can add up. Usually, whatever you’re sampling isn’t worth your time or taste-buds. So, you can happily push your cart right on by without taking a taste.

Make Exercise a Lifelong Habit

power of habitIt can be a struggle to get a new habit going or stopping a bad habit no matter how much we know it would be good for us to to do so.  Here are 6 ideas for establishing a new habit and if you really want to get into the nitty gritty of habits, read The Power Of Habit by Charles Duhigg. 

  1. Tell yourself how much you love the benefits. I used to wake up in the morning bemoaning the sleep I was missing out on and how achy I felt, but I soon realized that my grumpy attitude wasn’t very motivating. Remind yourself how great it feels to exercise. Praise yourself for working hard. Come up with a mantra you say to yourself after each completed work out.
  2. Give it your all. If you don’t keep things interesting in your exercise routine, you can get bored quickly. One way to avoid burnout is to constantly look for ways to challenge yourself. If you’re currently working hard to master plank, make a goal of doing plank on your forearms. If that’s easy for you, move onto one leg in the air during plank. You get the picture...set higher standards and give yourself something to constantly be working toward. Check out this video: The Planks You Should Be Doing. 

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