3 Strategies for Exercise on the Road

Training on the Road

I work in downtown Chicago, and many of my clients are busy professionals who frequently travel for work. One of the most common requests I get from these clients is to help them come up with effective workouts to complete on the road.

I have previously written about staying healthy while traveling. This post provides more specific detail on how to get in a good workout on the road regardless of whether or not you have access to a gym.

Invest in some equipment

If you travel frequently, I recommend investing a few small pieces of equipment to improve the quality of your workouts.

The first is a band or set of bands. Bands help you train muscles which are hard to target without weights, such as your back. They also allow you to add extra resistance to bodyweight exercises. Bands travel well because they are lightweight and take up very little room in a suitcase.

You can buy a set of bands with different levels of resistance; adding a door anchor increases the number of possible exercises even more. I recommend this set to my online clients who train at home. You can also buy single bands or packs of bands here, here, and here. Check out this video from ResistanceBandTraning.com for plenty of inspiration on band training:

Like bands, sliders help you target hard-to-train areas and make traditional bodyweight exercises like pushups and lunges more challenging. You can buy a fancy pair of fitness sliders here, but I’ve found regular furniture sliders from the hardware store work just as well on most floors. These usually cost $15 or less. Check out this video from low-tech training wiz Ross Enamit for some ideas on how to use sliders in your workouts:

Finally, get a jump rope. Jumping rope is a great way to get your heart rate up and work on your coordination. You can jump rope just about anywhere, making it the ideal training tool for the road warrior.

If your hotel has a gym with weights…

Some of you are lucky enough to stay at hotels with gyms. Nice hotel gyms sometimes have a set of dumbbells up to 50lbs, which means you can create a workout that resembles your gym workouts back home. However, for some people the dumbbells at the hotel gym won’t be heavy enough to provide a real challenge. The good news is there are ways to modify exercises to make lighter weights feel more demanding:

Slow down the eccentric portion of the lift. For example, if you are doing a goblet squat, sit down as slowly as you can. If you are doing a dumbbell row, lower the weight as slowly as you can.
Add in isometric pauses. Hold the flexed position of the exercise for 1-5 seconds. Try to squeeze working muscles as hard as you can and maintain tension throughout your body during the pause. For a squat, pause in the bottom. For a row, pause at the top. You can also add a pause in the stretched position of exercises such as curls, flyes, and rows.
Increase the volume. Lighter weights feel much more challenging when you perform more reps. If you’ve never tried performing sets of 20 rep squats, you are in for a real treat.
Group exercises together. This works especially well if you group exercises for the same body part. For example, you could perform a set of dumbbell flyes before your set of dumbbell bench press or a set of goblet squats before some walking lunges. These groupings will make each exercise feel more challenging so you won’t need to use as much weight to get a good training effect.

Another way to make your workout more challenging is to add in some higher intensity cardio. Most hotel gyms have at least one piece of cardio equipment such as an elliptical, treadmill, or stationary bike. You can add cardio intervals to increase the conditioning demands of any workout. Hop on the equipment for 30-90 seconds at an all-out pace in between sets of strength exercises or at the end of a larger strength circuit. (Note – Please do not attempt treadmill sprints unless you are an experienced runner.)

If you don’t have access to a gym…

You can have a great workout in your hotel room without a single piece of equipment. Choose a handful of exercises from the following list:

Squats
Glute bridges and single-leg glute bridges
Jumps including squat jumps and jumping jacks
Single-leg exercises including lunges, split squats, and single-leg deadlifts
Pushups and advanced pushup variations including alligator pushups, dive bomber pushups, and clapping pushups
Core exercises including planks, side planks, other plank variations, mountain climbers, dead bugs, leg lowers, and russian twists
Crawling (if you have space)

Always consider your injury history and skill level when choosing exercises. For example, jump squats would be a poor choice for someone with knee pain but a good choice for a stronger trainee for whom bodyweight squats are fairly easy. In general, adding an explosive or jumping component to an exercise will make it more challenging. Jump squats, jumping lunges, and clapping pushups are good examples.

If you have purchased any of the equipment mentioned above, you can greatly expand your repertoire of hotel room exercises. Bands allow you train your back and arms. Sliders allow you to train your hamstrings using leg curls. Both pieces of equipment allow you to progress other exercises by adding some external resistance.

Putting it all together

Below are a few of my favorite travel workout templates. These example workouts can all be performed with minimal equipment in your hotel room, although you could easily modify them to include weights if you have access to a gym.

When creating your own workouts, try to be as balanced as possible. Each workout will ideally contain one exercise from each of the major movement patterns (squat, hinge, push, pull, 1-leg, core). Add in some conditioning using a jump rope or cardio equipment to make the workout more challenging.

Many of these examples were inspired by or taken from Jen Sinkler’s fantastic Lift Weights Faster product, which is a great resource for people who want to train with minimal equipment.

Circuit: Complete a set number of rounds (usually 3-5) as quickly as possible

Example: complete 3-5 rounds of the following:

50 jump rope or jumping jacks
20 mountain climbers each leg
30 squats
20 dead bugs (10 each side)
10 push-ups

Density: Set a timer and complete as many rounds as possible before time runs out

Example: Complete as many rounds of the follow as possible in 20 minutes:

10 reverse or jumping lunges each side
15 band pull aparts
20 glute bridges or 1-leg glute bridges
15 push-ups
10 dead bugs each side

Ladder: Complete an ascending or descending number of reps of each exercise.

Example: Complete the following ladder:

10 squats or squat jumps
10 superman
10 reverse lunges each side
10 pushups
10 side lunges each side

Next round 9 reps, then 8 reps, etc. Or if you have less time you could do next round 8 reps, then 6 reps, etc.

Make the best of your situation

You don’t need a lot of equipment or time to have an effective workout on the road. Invest in a few small pieces of equipment or choose from a list of bodyweight exercises you enjoy. Use intervals, training tempo, increased volume, and exercise groups to increase the challenge of a workout. Set aside time each day to exercise while on the road and reap the benefits of more consistent training without constant disruption.

If you’re serious about getting in shape, you have to find time to work out. However, despite the best intentions, it’s difficult to train when you’re busy, stressed, or on the road. I created my 4C System course to help busy professionals overcome these obstacles and become more consistent with training. This totally free five-day email course takes you through the exact steps I use with my clients. Sign up below and you’ll get the first lesson right away.

October 5, 2017February 25, 2020

Training Around Shoulder Pain, Part 2

In part 1, I explained why you may want to avoid certain exercises if you have an existing shoulder injury or are dealing with shoulder pain. I also discussed how to modify other exercises to prevent shoulder aggravation.

In this second part, I dive into the exercises you should focus on more to keep your shoulders feeling strong and healthy.

Prioritize horizontal pulling

One of the best ways to keep your shoulders feeling healthy is to train your back. However, as we discussed in part 1, vertical pulling can actually aggravate shoulder issues and may be totally out of the question for some.

Instead, focus on rows and other horizontal pulling exercises. These can be completed with a variety of implements. Some of my favorite rows include chest supported rows with dumbbells or machines, 1- and 2-arm bent over rows with barbells or dumbbells, inverted rows using a TRX or smith machine, and seated low rows using a cable machine.

Face pulls using bands, cables, or a TRX should also be a staple movement in all workout programs.

To ensure safety and effectiveness, follow a few key steps when completing any row variation:

Start with your arms fully extended out in front of you. Think about reaching ahead without allowing your shoulders to round forward.
Initiate the row with your elbow and only pull until your upper arms are even with your sides to avoid forward dipping of your shoulder.
Add a 1-second squeeze to the flexed position of all rows to maximize engagement of the back muscles and keep you honest with the weight.
Never allow your shoulders to shrug up toward your ears. Think about keeping your shoulder blades in your back pockets.

I have most clients perform 1-2 pulling exercises for every pressing exercise.

I recommend training rows with a variety of loading methods. Some rows, such as barbell bent over rows and pendlay rows, can be loaded quite heavy and performed for sets of lower reps. Others, such as machine rows and dumbbell bent over rows, work well with both higher and lower rep schemes. For best results, train your back using as many set and rep schemes as you can.

Include reaching movements

Many times, shoulder pain can occur because the shoulder is not able to move through a complete range of motion. When you place your restricted shoulder under heavy loads, such as in an overhead press, bad things can happen. In healthy individuals, the shoulder blade should be able to move up and around the rib cage without restriction.

To visualize this, first extend your arm out in front of your chest. Now, imagine someone is holding a $100 bill just beyond your fingertips. If you think about reaching for the bill, you will find that your shoulder blade pushes out to the side and provides your arm with a few extra inches of range that you didn’t have before. This is known as reaching and is an important part of full shoulder mobility.

In part 1, we discussed packing the shoulder blades to safely perform bench press variations. For most other pressing exercises, however, we want the shoulder blades to move during the lift. Incorporating reaching exercises in your program is a crucial part of maintaining healthy shoulders.

Landmine pressing

If you have cranky shoulders but still want to do some pressing, the landmine is going to become your new best friend. The landmine is a gym tool that attaches one end of a barbell to the floor and allows the barbell to rotate and move freely at an angle. Landmine pressing provides many of the same benefits of regular overhead pressing without placing your shoulder in an unsafe or painful position.

Follow these steps for a great landmine press:

Begin with your hand at the end of the barbell and your elbow at an angle slightly less than 90 degrees.
As you exhale, push the bar up until your arm is fully extended.
At the top of the movement you should be reaching as far as you can without allowing the shoulder to shrug up.
Always keep your elbow beneath the bar as you press.

Landmine pressing can be performed in half-kneeling, tall-kneeling, standing, and staggered positions. I recommend starting in the half-kneeling position to help you engage your core and resist arching your lower back.

Push-ups

Although they are a horizontal press much like a bench press, push-ups require you to move your shoulder blades throughout the movement rather than keeping them packed together.

Follow these steps for a great pushup:

As you lower your body toward the ground, the shoulder blades should move back together toward your spine.
At the top of the pushup, reach your arms into the floor and pull your shoulder blades apart as far as you can.
Always resist the urge to shrug your shoulders and keep them down away from your ears throughout the exercise.
Keep your elbows at around a 45 degree angle of your sides as you descend.

The bear and bear crawling

A third way to incorporate reaching movements in your training is to use bear variations.

Get into a bear position by starting on all fours (hands beneath the shoulders, knees beneath the hips, and a flat back). Reach your arms into the ground as far as you can, raise your knees a couple inches off the floor, and get up on your toes. Beginners can practice holding tension in this position, much like a plank, for a fantastic core exercise.

Make this more challenging by slowly crawling forward or backward with alternating pairs of opposite arms and legs. Always try to reach down through the floor and maintain your flat back as you crawl.

Shoulder raise variations

If your goal is hypertrophy, you can still put on size without hurting your shoulder. Depending on the nature of your shoulder issue, you may be able to complete light shoulder raise variations without pain.

Always lead with your thumbs rather than your pinky on front and lateral raises to keep the shoulder out of internal rotation. Never use heavy weights on these exercises. Use a weight you can lift for 10-20 reps at a slow tempo with perfect form.

You should also spend lots of time training the rear head of the deltoid with different reverse flye variations. Even in healthy lifters, the rear delt is one of the most neglected muscles. Putting on some size here helps give your shoulders a round, 3D look. If you don’t tolerate lateral or front raises, you should still be able to hit this part of the shoulder.

Some of my favorite exercises for this muscle are bent over rear delt flyes, seated rear delt flyes, prone reverse delt flyes on a bench, and reverse pec dec. You also train these muscles with face pull and band pull apart variations. As easy way to get more volume for the rear delts is to add a set of 10 band pull aparts between sets of all your other exercises. Work up to 100 band pull aparts during each workout.

Don’t let a shoulder injury slow you down

You can still have a great workout while dealing with cranky shoulders. Be smart about which exercises you choose to include in your program. Avoid the overhead position and ensure that your shoulders are moving properly for each pressing exercise you perform. Do as many different row variations as you can and include some extra volume for the rear delts.

If you need help putting together a program that helps you reach your goals without pain, please contact me here.

October 3, 2017February 25, 2020

Training Around Shoulder Pain, Part 1

Shoulder pain is one of the most common complaints I hear from clients. Old sports injuries, bad lifting habits, and terrible desk posture combine to create a perfect storm of tight and achey shoulders.

Thankfully, there are ways to exercise without further jacking up your shoulders. Redesigning your approach to training may even help you improve your posture and reduce pain in your life beyond the gym.

This two-part blog post explores how to train around shoulder pain. Part 1 shares which exercises to avoid and which to modify so they are more shoulder-friendly. Part 2 explains which exercises and training techniques you should prioritize to help you build strength and stability and keep your shoulders feeling good.

*Please note, if you are experiencing muscle or joint pain I always recommend seeing a physician or physical therapist. A personal trainer is not qualified to diagnose medical conditions or prescribe treatment and exercise is not a substitute for medical care. This is not intended to be a comprehensive list of shoulder solutions, but rather a few things that I have repeatedly found helpful with my clients.

Be Wary of Overhead Movements

If an exercise causes you pain you should stop doing it.

I can’t tell you how many times I’ve met with a new client who has an existing shoulder injury but tells me that they regularly perform heavy overhead pressing movements.

If you are dealing with any kind of shoulder pain, you should remove direct overhead movements from your program for at least a short period of time.

Overhead Pressing

Barbell overhead pressing poses the more risk to shoulder health than any other exercise.

In order to properly perform this movement you need full shoulder flexion (the ability to get your arms overhead), the ability to extend through your thoracic spine (mid-back), and core stability to prevent lower back hyperextension (arching).

If any of these pieces is missing, you run the risk of hurting your shoulder. This risk combined with the heavier loads people often force on these exercises (hello, ego) make this lift a poor choice for almost everyone.

Depending on the nature of your shoulder issue, you may be able to tolerate lighter overhead pressing using dumbbells or kettlebells in the scapular plane. This means that you keep your arms somewhat in front of your torso rather than out to the side in what I call the “high-five” position. Try single-arm pressing from the half-kneeling position to prevent you from arching your lower back.

High-five position on the left, scapular plane on the right

If you need to remove overhead pressing permanently, fear not. There are other exercises and tools you can use to get many of the same benefits without the pain or risk. I will dive into these options more in part 2.

Vertical pulling

You also need to be cautious with vertical pulling movements. If you can’t overhead press without pain, you don’t have any business performing chin ups or pull ups.

Lat pulldowns are one of the most commonly butchered exercise at the gym. If you want to try including lat pulldowns in your workouts, start with lighter weights and use an attachment that feels comfortable. Always pull your shoulder blades down before initiating each rep. Remove these if you experience any pain or discomfort.

Some people with shoulder issues are able to get into a semi-overhead position using dumbbell or kettlebell pullovers. This movement is completed by lying on a bench and slowly lowering a weight behind your head, creating a big stretch on the lats.

Become a Better Bencher

Since overhead pressing is likely out, most of your pressing work will be done in the horizontal plane. The bench press and its many variations are staple movements in this plane. In order to perform these exercises pain-free and ensure you aren’t putting your shoulders at risk, you need to learn a crucial technique known as packing your shoulders

To pack your shoulders, start with your arms extended above your chest in push-up position. Simultaneously pull your shoulder blades down away from your ears and together towards your spine. This creates a “shelf” with your upper back on the bench and naturally pulls your lower back into a slight arch.

You must maintain this packed position for the entirety of the set. Don’t lower the weight so far that front part of the shoulder dips forward. When you complete each rep, focus on locking out with your elbows rather than reaching your arms farther above you which causes the shoulder blades to pull apart.

It’s also important to make sure your elbows track properly during the bench press. Rather than lowering your arms to 90 degree angles with your sides, try to keep them within a 45 degree angle. Keep your palms facing slightly in throughout the exercise to help facilitate this movement. You should look like an arrow rather than a “T” when viewed from the top.

Read more: 6 common bench press mistakes

Bad shoulder positions can creep up where you least expect them

Many exercises in the gym can stress the shoulders without directly training them. One exercise that often bothers people with cranky shoulders is barbell back squatting. Because of the position of the arms and shoulders when supporting the bar on your back, this exercise can cause a lot of discomfort.

First, try moving your hands wider on the bar. This works best if you are able to use a lower bar position on your back. If that still causes problems, remove barbell back squats entirely and use a safety squat bar or front-loaded squat variations instead.

In part 2, I explain why rows and other horizontal pulling motions are great for helping your shoulders feel good. However, bad rowing technique can also irritate your shoulders. A row should always be initiated from your shoulder blade rather than your shoulder joint.

Instead, pull your shoulder blade back towards your spine. Think about leading with the elbow and stop the row when your upper arm is even with your torso. Rowing back in a slight arc towards your hip can also help you keep your shoulder in a safe position and ensure that the row is properly targeting your back.

I also recommend a 1-second pause in the flexed position of rows to prevent you from yanking your shoulder and to keep you honest with the weight.

Be Smart

If you are dealing with a shoulder issue, first remove any exercise that causes pain. Most people with cranky shoulders will do best by removing all overhead pressing and pulling from their workouts. In time, if your issue is minor, you may be able to re-introduce light overhead work with dumbbells and kettlebells.

Be sure to pack your shoulders and keep your elbows tucked towards your sides during bench press variations.

Watch your shoulder position throughout your workouts, as you may experience pain on unrelated exercises such as barbell back squats.

Check out part 2 where I discuss what exercises you should prioritize to keep your shoulders healthy and avoid pain during training.

September 27, 2017March 12, 2019

3 Reasons Women Should Lift Weights That Have Nothing to Do With Looks

I first started seriously lifting weights a few months before my 20th birthday. Although I had previously dabbled in the weight room, I mostly just wandered from machine to machine. My primary motivation for lifting was to lose fat. I had just started the initial phase of my fat loss journey and I had a vague idea that strength training should be part of a well-rounded exercise program. But I never really felt like I knew what I was doing and I certainly didn’t push myself very hard.

In December 2011, I read an article from Nia Shanks about the benefits of heavy lifting for women that truly sparked my curiosity. I began spending much of my free time researching the basics of strength training. I started spending more time in the gym and put in much more focus and hard work. Over the course of several months, my strength increased dramatically. Suddenly, a formerly overweight young woman who had always hated fitness testing in PE class was deadlifting 300lbs and completing unassisted chin-ups for the first time. This experience was one of the most important things to ever happen to me. Not only did it eventually lead to a rewarding career, it changed who I was and how I viewed myself in fundamental ways.

In honor of National Women’s Health and Fitness Day, I want to share three of the most powerful but often overlooked benefits of strength training for women. These benefits can certainly apply to men as well. However, I’ve found that regular strength training helps women in particular rise above a world that teaches them that small is best and that they need others to help them make decisions or care for themselves.

Woman Using Talk Before Intense Training

Being strong makes everything else easier.

Physical strength is the most basic athletic adaptation. Just by getting stronger, you can jump higher, throw farther, run faster, and improve your endurance (note – this becomes less true as you become an advanced lifter or athlete, but most recreational lifters never reach this level). A strong woman will have a much easier time getting through life than a woman who has never done any kind of resistance training.

Many women are engaged in a variety of physical tasks, activities, and hobbies on a daily basis. Some of us practice yoga, others are runners or cyclists, and still others participate in recreational sports such as basketball, ultimate frisbee, softball, or volleyball. If you get stronger, you will perform better and likely get more enjoyment out of all of these activities. A smart strength training routine can also help prevent injuries in these other pursuits.

If you are a mom or plan to be one someday, getting strong is one of the best things you can do for yourself and your children. Any new mom will tell you they spend many hours of the day lifting, carrying, and holding their kids. They have to lug around diaper bags, toys, and other necessities. Building a base of strength will make all of these tasks much less taxing on your already stressed body.

Finally, having a foundation of strength makes it much easier to try new activities without fear. I recently went to a beginner class in circus acrobatics that had me hanging from a trapeze and the huge suspended ring known as the lyra. Although I had no prior experience, I was able to jump into beginner poses and flows with relative ease because I have spent many years building a strong back, grip, and hips. In the past, my weight lifting also helped me thrive on a strenuous backpacking trip without any prior experience. You never know what doors may be unlocked for you because your body was ready to take on a new challenge.

Screen Shot 2017-09-27 at 11.05.54 AM.png

Strength creates independence.

Most of us are familiar with financial independence (aka moving out of Mom and Dad’s house), but I would guess fewer people consider the value of physical independence. Physical independence means being able to handle all of your regular physical tasks without relying on another person. These tasks could include carrying groceries, walking a bigger dog (or carrying a little dog), carrying a suitcase and placing it into an overhead compartment, and getting yourself to and from work.

Our society teaches women that we are naturally weaker than men and need men to help with certain physical tasks. As a college music student, I remember professors always specified that they needed “strong guys” to help them roll pianos across the floor or move percussion equipment. This idea is pervasive throughout our culture. The reality is that women can build an impressive amount of relative strength at any size. You can certainly build enough strength to handle all of your daily tasks on your own. Getting in the weight room and regularly picking up heavy things helps provide you with the independence to travel, work, and live without regularly requiring physical assistance from others.

Physical independence declines as you age. Lifting weights can help slow or reverse this process. One of the biggest physiological benefits of strength training is improved bone density, which can directly combat osteoporosis. Strength training when you are younger helps ensure that you can live a full and active life without physical assistance as you age.

Another way that strength training builds independence is by teaching you to listen to your own body and make decisions that are best for you. As you become a more experienced lifter, you become more in touch with your your body’s needs and ability to adapt to stress. Although I always recommend working with a qualified coach, especially if you are new to lifting, in time you should seek to develop some level of autonomy with your training. You no longer need someone to tell you what to do all the time because you have built a foundation of knowledge and experience unique to your situation. This translates to many other areas of your life.

Building strength helps you feel confident and empowered.

The most powerful benefit I experienced after I made strength training a regular part of my life was a profound feeling of empowerment. As an overweight, extremely self-conscious teengager, I was always apologizing for the way I looked and trying to take up less space. Seeing the incredible things I was now able to do changed all of this. After many years of feeling awful about the way I looked, I suddenly had a new lens through which to view my body. I stopped caring solely about the way I looked and started paying more attention to what I could do. My body was no longer the enemy; it was now the vehicle for which I could challenge myself, have fun, and move powerfully through the world. I felt like a badass in the gym and this newfound feeling of confidence spread throughout my life.

Physical strength also helps you develop mental and emotional strength. Because I have pushed through challenges in the gym, I know I can endure trials in my personal and professional life. Strength training tests your limits and lets you see what you are truly capable of in a way that is healthy and enjoyable. Setting, pursuing, and achieving goals in the gym grows your self-confidence. In short, your growth in the weight room serves as a vehicle for personal and professional growth outside of the gym.

Fit-african-woman-with-dumbbells

Train to be more, not less.

These days, most people know that strength training can transform your body in impressive ways. For me, however, the most important and enduring benefit is the confidence that I can handle anything life throws at me.

Looking for a strength training program geared toward beginner and intermediate lifters? Check out Full45. I created this program to help you build strength and confidence in the weight room without fancy equipment or long workouts.

September 19, 2017May 5, 2020

How I Lost 30 lbs Without Counting Calories

My fitness and weight loss journey began in the summer of 2011. There have been many ups and downs and numerous phases along the way. I’ve lost weight, regained it, and lost it again more times than I can count. Every time, I learn more about myself and the process of coaching others through challenging behavior changes.

I’ve written previously about my recent experiences working with Bryan Krahn to reach my leanest level ever and about my battles with disordered eating.

However, not many people know about one of the most successful periods of my journey when I lost 30 pounds without counting calories, weighing myself regularly, or stressing out about food. This occurred in 2014 and 2015 when I spent a year living in San Francisco.

Me at the start of the year, at my heaviest since my initial weight loss

How was I able to effortlessly undergo a pretty dramatic transformation while still exploring one of the world’s best food cities and having tons of fun?

I unconsciously established a healthy routine and followed it religiously while still allowing myself room to enjoy life.

This article examines the four key areas that helped me achieve this success. Think about the ways these four areas play into your own ongoing health and fitness journey and use my experience to consider tweaks you could make yourself.

Screen Shot 2017-09-18 at 3.47.55 PM.png

Me at the end of the year, thirty pounds lighter.

Food

The most important component to my success was falling into a regular eating routine that put me in a caloric deficit.

I say this was relatively effortless because I honestly didn’t put a lot of thought into designing my meals or weekly eating structure. I combined my past successful experience dieting with my basic nutritional knowledge to find meals that were easy to prepare and I genuinely enjoyed. I ate these same meals at the same time most days of the week for many months in a row. This made shopping, cooking, and planning an absolute breeze after just a couple of weeks.

This was the exact eating schedule I followed 5-6 days of the week:

Breakfast: 3 – 4 whole eggs with sauteed spinach, tomatoes, onions, mushrooms, and garlic, all cooked in ½ – 1 TBSP kerrygold butter
Lunch: ½ lb extra lean grass fed ground beef (or sometimes chicken breast), cooked as a bunless burger. Steamed broccoli or brussels sprouts. Baby carrots. One piece of fruit like an apple or an orange
Dinner: 2 or 3 grilled chicken thighs. ½ -¾ dry cup jasmine rice served with ½ – 1 TBSP olive oil. Side salad with red onion, tomato, avocado, bell pepper, lime juice, cilantro, and avocado oil. One piece of fruit, usually a pear.

Screen Shot 2017-09-18 at 3.45.04 PM.png

I loved this dinner and ate it almost every evening.

One thing you may notice is all of these meals follow Precision Nutrition’s hand portion control system. Each meal has about 2 palms of protein, 2 fists of veggies, 1-2 cupped hands of carbs, and 1-2 thumbs of fat.

Each meal was balanced and covered all of the important food groups. Overall this eating plan fits into a higher protein, moderate carb, and moderate fat blueprint. I found if I didn’t eat a healthy amount of carbs at dinner (usually in the form of white rice), my performance in the gym and energy levels throughout the day suffered. But I also didn’t shy away from healthy fats and consumed a moderate amount with each meal.

On the weekends, I ate out 1 – 3 times. I never paid much attention to what these meals were and used them as an opportunity to enjoy the amazing food in the city.

Frequent meals included burritos, ramen or other asian food, and enormous deli sandwiches. Most weekend mornings I met some friends for a full-fat latte and expensive piece of toast at Trouble Coffee. If I wasn’t eating out, I usually ate fewer and lighter meals than during the week.

In short, I left myself enough wiggle room on the weekends to enjoy great food and treat myself without going overboard.

I ate a lot of burritos.

Takeaway: Although I have used calorie counting a great deal in my weight loss journey, you don’t really need it to see dramatic transformations. The important things are to use a system to monitor your portion sizes and to balance out higher calorie meals on the weekends so overall you set up a caloric deficit throughout the week.

One of the easiest ways to do this is to eat the same meals most days of the week. This removes guess work, reduces hunger and cravings, and helps make your food prep significantly easier.

Screen Shot 2017-09-18 at 3.40.29 PM.png

This article wouldn’t be complete without a photo of my Trouble order.

Training

Just as I did with my nutrition, I found a training routine and stuck with it diligently throughout this process.

I used several free or low-cost programs written by fitness pros I respected. Once I decided on a plan, I followed it all the way through, which was usually around 3 months.

Conveniently, the end of each program usually coincided with a vacation or trip which allowed me to take a week off of training. Afterwards I jumped right into the next program.

This is the exact program I found for free on T-Nation and followed for the first ten weeks of my transformation. As you can see, the program includes 5 days of challenging workouts. There is an alternating emphasis on heavy compound lifts and lighter, high rep pump work. The program also includes a lot of interval training using bodyweight movements, throws and jumps, and sprints on the bike and rowing machine.

I followed this plan religiously and didn’t miss a single workout during the 10 weeks. I saw noticeable improvements in my strength, endurance, and muscle definition. At the end of the program I was able to squat 225 pounds; this was only the second time in my life I ever successfully hit that number.

Later in the year I ran through Bret Contreras’ Strong Curves (my second time going through the program) and a muscle-building program from Nia Shanks. (*Note – I purchased this program from Nia’s website and intended to link to it but it appears she is no longer selling it. I’ve loved Nia’s work for many years and am sure any other program on her site that seems right for you would be a great choice).

With each of these programs I was training hard 4-5 times per week, focusing on slowly improving my performance on everything I did. Each program placed a premium on strength training and used supplemental accessory lifts to build muscle in strategic areas.

Takeaway: Find a program that makes sense for your ability level and goals and follow it all the way through. You can also hire a coach to tailor-make a program for you. The most important thing is to train consistently and to constantly push yourself to improve your performance and test your limits.

On a personal note, I have always made the biggest changes to my physique when I was training 5-6 days per week. The workouts don’t all need to be hard lifting workouts. However, if you really want to see dramatic physique transformations and you have some previous training experience, are healthy, and recover well, you may want to consider increasing your training frequency.

Non-exercise activity

In addition to hard training, I led an extremely active life in San Francisco.

I walked everywhere. I was constantly exploring new neighborhoods and parks in the city. Some days I would walk several hours getting to and from my obligations and checking out my surroundings. On the weekends I walked to the beach or spent lots of time on my feet. I went out dancing at night and took weekend hiking trips throughout the Bay area.

Although it may seem like such activities burn relatively few calories, altogether they really add up over the course of weeks and months.

Takeaway: Don’t be sedentary. Find ways to walk as much as possible. Take the stairs instead of the elevator, park farther away, walk or bike somewhere instead of driving, and spend your free time participating in active hobbies. It may not seem like much, but all of this low-intensity activity really helps when trying to lose fat and improve your overall health.

Sleep

During the year I lived in San Francisco, I made sleep a very high priority. I got around 9 hours during the week and only a bit less on the weekends.

I accomplished this by setting fairly rigid bedtimes and wake times. If I was feeling a bit behind, I found a park and took a 20-minute power nap. I also took longer naps on Friday and Saturday evenings if I knew I would be out late at night.

I cannot overstate how awesome I felt getting this much sleep. I felt sharp and focused on all of my tasks and had plenty of energy to train hard, be active, and enjoy my life. It was also easier for me to resist food temptations as I experienced very few daily cravings.

Takeaway: Don’t underestimate the power of sleep when trying to change your body or get healthy. Sleep makes it easier for your body to recharge and repair itself. Getting enough sleep helps you feel energized, focused, and well-prepared for everything life throws at you. Adequate sleep can also help you resist cravings and better manage hunger during a diet.

I totally understand sleeping for this long may be impractical for most people. These days, I am lucky to get 7 hours of sleep with my work schedule. However, you can get some of the same benefits by following a regular sleep routine. Set a bedtime and/or wake time and stick with them as much as possible. If you fall behind, set aside some time for a short nap to refresh and recharge.

Routine = Freedom

I learned some very powerful lessons about weight loss and healthy living during my year in San Francisco:

You don’t need to count calories to lose weight. Instead, find a way to monitor portions and account for excess calorie intake on the weekends. Cook most of your own meals, don’t snack or drink too often, and get into a consistent routine.
Find a training program or a coach and follow instructions precisely for several months. Train hard, but listen to your body and never compromise good form for higher numbers. Focus on strength training but don’t neglect cardio. If you can train more often (while still being smart), you may see more dramatic results.
Be as active as possible outside the gym. This is great for both physical and mental health.
Prioritize sleep, stress reduction, and other recovery methods.

Screen Shot 2017-09-18 at 3.41.17 PM.png

Me at the start of the year, at my heaviest since my initial weight loss.

Most importantly, my year in San Francisco taught me that routine allows you more freedom when dieting or trying to live a healthier life. Following a rigid eating and training schedule most days allowed me to stress less about what and when I would eat, while still allowing me sufficient freedom to explore and indulge in an amazing food city. Sleeping well and moving often helped me recover well and made the entire process run smoothly.

Screen Shot 2017-09-18 at 3.49.23 PM.png

Thirty pounds lighter while still enjoying life.

I am still looking for ways I can learn from this experience to make the current leg of my fitness journey easier and more sustainable. I hope you can apply some lessons to your own situation. If you want help building sustainable healthy habits and gradually moving toward your fitness goals, please contact me here.

September 5, 2017

How Should I Warm Up?

Many people I observe at the gym seem confused about how to best warm up for their training sessions. I see two different extremes when it comes to warming up. On one hand, some people don’t warm up. These are the people who walk on the gym floor and start banging out their first sets straight from the locker room. Other people in this category hop on a random piece of cardio equipment for 5 minutes before they start to lift. Neither of these approaches adequately prepares the body to perform its best.

On the other hand, some people waste half their workout time warming up. They start by foam rolling nearly every muscle, then move on to 20 different correctives for perceived imbalances or injuries they don’t even have. After this lengthy warmup, they are left with limited time for actual training.

It’s no wonder both of these groups feel weak and beat up; they are never putting themselves in a position to truly be successful during training. These issues could be corrected by following a smarter warmup routine.

A proper warmup accomplishes two goals: it addresses any obvious imbalances or postural issues, and it prepares the body for the work to come in the training session. For most of my clients, this means getting out of tight desk posture and ready to perform a full-body strength training workout. A good warmup is short and to the point. There is no wasted time and everything you do serves a purpose and follows a logical progression.

In this article, I provide a basic framework for a simple, intelligent, and effective warmup. I highlight the 3 body parts most people should target. I include plenty of videos featuring my favorite mobility drills. Many can also be performed in between sets of strength training exercises later in the workout as active rest fillers.

This is not an all-encompassing list but it does hit the most common problem areas. Those of you recovering from specific injuries may choose to incorporate further work on one particular joint or body part. However, don’t go overboard here. If you are so beat up and injured that you can’t train well after a 5-10 minute warmup, you may want to consider visiting a physician or a physical therapist.

Hips

The hips are your source of power and should be one of the body’s most mobile joints. However, for those of you who sit at a desk all day your hips are likely weak and tight in all the wrong areas. A good warmup will activate the glutes and open up space in your hip joint to facilitate movement in different planes.

The warmup should addresses the hips in two steps. First, open up and move through a full range of motion. There are many ways to approach this, and you should pick drills that make sense based on your plan for the training session. Doing a lot of squatting or deadlifting? I like hip rockers as they mimic the bottom position of those lifts. Are you focusing on hip extension movements like swings and hip thrusts? Do a few sets of active hip flexor mobilizations to stretch tight hip flexors. Using single leg exercises? A 90/90 flow helps you move your hips independently. Find which drills feel best to you and mix and match accordingly.

Second, activate the glutes. I love bodyweight glute bridges and single leg bridges and use them in almost every client session. Be sure to also activate the muscles on the side of your butt and hips. My favorite drills to use here are clams, fire hydrants, fire hydrant circles, lying straight leg raise, and lateral band walks.

T-Spine

The thoracic spine is the portion of your spine between your neck and lower back to which your ribcage is attached. Unlike the cervical (neck) and lumbar (lower back) spines, the thoracic spine is supposed to be highly mobile. We need to be able to both extend and rotate through the t-spine in order to facilitate proper breathing as well as movement of the arms and shoulders.

If you sit hunched in front of a desk all day, you need to open up your t-spine before you train. I also find people with shoulder pain have especially limited thoracic spine mobility. If your shoulder bugs you during training or you have trouble getting your arms overhead, make t-spine mobility a priority during your warmups.

I recommend inhaling as you extend or rotating and exhaling as you relax.

Shoulders

After you have warmed up your thoracic spine, you are ready to warm up your shoulders. This is actually a bit misleading because a proper shoulder warmup isn’t specifically targeting the deltoid muscle. Rather, your shoulder warmups should activate your external rotators – think the muscles of your upper back and the back of your shoulders – and get the shoulder blades moving properly.

I love using high rep band work sets in my warmups on upper body workouts. Be sure you resist excessive arching of your back during these drills. You should be able to complete them all with a relatively neutral spine.

Putting it All Together

A good warmup should follow the neurodevelopmental sequence. This means you begin on the floor and progress through quadruped (all fours), crawling, half kneeling, and tall kneeling positions before finally arriving to standing and gait (walking).

Most of the drills we have seen thus far occur on the floor. I recommend finishing your warmup with 1-3 crawling, standing, or gait drills that force you to use your body as a whole unit. Again, pick drills that prepare you for the workout you are about to perform. The squat-to-stand is a great drill to perform on lower body day. If you are going to be doing a lot of pressing, inchworms or bear crawls are a good option. Get creative and get your whole body moving.

Now you have a simple framework for a warmup that prepares you to train without wasting time. Pick 1-3 exercises from each category (hips, t-spine, shoulders, and full body) and perform 1-2 sets of 8-15 reps. Feel free to do a bit of foam rolling at first, but if you need more than a couple minutes this is better left to the end of your workout as part of your cooldown.

Subscribe to my YouTube channel for more exercise videos covering warmup drills, training tips, and more. If you want help revamping your training so you can stop wasting time and start seeing results, please contact me here.

August 29, 2017

Awesome Gym Tool You Should Use: The Landmine

If I mention the word “landmine” to you, what comes to mind? For most people it would be this:

IED Landmine

The landmine I want to discuss is completely different and a lot less threatening.

Landmine-photo

The landmine is one of my favorite pieces of gym equipment. It is highly versatile and takes up little space, making it a great tool for full-body workouts during busy time at commercial gyms or a great investment for a small home gym. If your gym doesn’t have a landmine, you can build one yourself by putting one end of a barbell into a corner. You will see this setup in some of the videos included below.

This article provides my top five landmine exercises and includes demonstration videos. You can easily group these five exercises into a fantastic full-body circuit. Be sure to use appropriate weights for the different exercises as some are more challenging than others.

Half-kneeling landmine press

The half-kneeling press is the first landmine exercise I introduce with new clients. I love pressing from the half-kneeling position because it makes it much harder for you to arch your lower back as you extend your arm overhead. This position also requires you to engage your core and hips, turning the exercise into a full-body challenge.

Landmine pressing is also a great option for people with a history of shoulder pain or injuries. The angle of the landmine allows you to train your shoulders without having to get into a direct overhead position.

When in half kneeling, ensure you have a straight line from your ear to the knee on the floor. The front leg should be positioned at a 90 degree angle directly in front of your torso. In the bottom position, your elbow should form a 90 degree angle or less when holding the end of the bar in front of your shoulder. Always brace your core before beginning the lift and exhale as you press. Keep your elbow underneath the bar and don’t let it flail out to the side. Start with your weaker side to determine how many reps you can complete with good form.

Landmine reverse lunges

To perform the landmine reverse lunge, simply hold the end of the barbell in front of your shoulder. Make sure your elbow is at a 90 degree angle or less. Next, take the leg on the same side and lunge backwards. Stop just shy of the ground, drive through your front heel, and return to a standing position.

BONUS: Landmine reverse lunge to press

If you are short on time or just looking for a solid combo exercise, you can combine the landmine reverse lunge and the press. Simply add a press from the standing position at the top of your lunge. You will need to use less weight here because your lunge will be stronger than your press. Be careful not to shrug or arch your back as you complete the press.

Landmine bent over row

You can use a landmine to perform bent over rows similar to dumbbell or barbell rows. You should know how to hip hinge before attempting these exercises. This means you can hold a bent over position with a slight knee bend, hips reached behind you, and a tall chest without rounding your back.

You can choose between a 2-arm and a 1-arm version of this exercise. For the 2-arm version, you will need to grab a neutral grip cable attachment to put around the bar. The 1-arm version can be performed by holding onto the bar directly. For both exercises, start from a standing position and hinge back until your torso is just above parallel with the floor. Row up and back until your upper arm is even with your side. Hold the flexed position for one second and try to feel your back muscles engaging. Then, lower the bar until your arms are straight and you feel a stretch in your back. Avoid shrugging or swinging the bar around.

Landmine 1-leg RDL

Single-leg Romanian deadlifts are a fantastic exercise to build posterior chain strength and stability through the knee and ankle joints. Unfortunately, many people struggle with this exercise because they have poor balance. Using a landmine as an anchor can help you feel more balanced when performing this fantastic exercise. It’s also a great way to load up lots of weight once you can perform the exercise well.

There are two ways to position yourself when performing 1-leg RDLs with the landmine. The first, shown in the video, is to stand with the landmine to your side in the hand opposite the leg on the ground. I recommend a thumbless grip when holding onto the bar unless you have very large hands. The second method is to stand facing the landmine with the bar in the arm opposite the leg on the ground. Choose whichever method feels best to you.

From a standing position, unlock your knee and reach your hips back behind you. It’s helpful to think about pushing the heel of the back leg toward the wall behind you. You should feel a big stretch in your hamstrings as you move into the exercise. To finish, drive the floor away from you and return to your tall and tight standing position. Add in a big butt squeeze at the top.

Landmine rotation

The fifth and final exercise targets your core. Landmine rotations, sometimes called window wipers, rainbows, or arc, are a challenging way to build rotational strength through your abs, obliques, lower back, and more.

Put both hands on the end of the bar and slowly move it in a large arc from side to side. Keep a slight bend in your elbows to maintain control of the bar. Always move slowly when performing rotational exercises. Keep your core engaged throughout the movement and fight against the pull of gravity. These can be very challenging for many people, so I recommend starting the first set with no weight on the bar.

The landmine is an underrated piece of gym equipment with tons of potential for building strength and muscle. With these five exercises, you can put together a challenging full-body circuit that won’t require you to run all over the gym and use a million pieces of equipment. Check out my youtube channel here for more creative ideas on how to use the landmine.

August 24, 2017

What Does Fitness Do for You? Part 2

Part 1 of this post provided my favorite exercise to get in touch with your deeper goals and how exercise can help you along the way. In part 2, I want to dig a bit deeper into the most common goals I hear from new clients. I explore why these goals are valuable, what they may mean on a deeper level, and some unexpected benefits you get from focusing on each.

Screen Shot 2017-08-24 at 12.52.37 PM.png

“I want to feel healthy.”

Health is at the heart of many people’s motivation for exercise, but each person has their own idea of what it means to be healthy. For some, exercise is a way to manage or prevent certain medical conditions. If your family has a history of heart disease, exercise combined with proper nutrition can help reduce your risk of a heart attack. Certain bone and joint problems are better managed with regular movement. There are numerous other examples. If a particular medical condition is an important part of your goal, be sure to communicate with your doctor about potential limitations and what kinds of exercise will best assist you and your unique situation.

For many people, feeling healthy means having more energy and focus throughout the day. It seems counterintuitive, but the more active you become, the more energy you will have. When I was very overweight, I noticed I actually had much more energy on the days I made it to the gym for a short elliptical session. If I stopped going regularly, my motivation to exercise and my general energy levels plummeted. Getting into a regular exercise routine, no matter how light at first, is crucial to help you escape this vicious cycle.

Improved mental health is another powerful benefit of exercise. The gym (or your house, the park, or anywhere you exercise) can become a place of peace where you work through aggression or negative energy from your day. Finding activities you enjoy and a supportive, engaging fitness community can also help transform exercise from a chore into something you cherish. Our brains evolved to be connected to our bodies in primal and powerful ways, and regular movement can help regulate your mood.

“I want to get stronger.”

I’m always thrilled when a new client expresses interest in getting stronger. Becoming physically strong carries over into all areas of your life. You’ll have a much easier time performing basic tasks like climbing stairs, carrying grocery bags, and hoisting a suitcase into an overhead compartment. Strength is the most basic physical adaptation, which means getting stronger can help you run faster, jump higher, and perform other athletic tasks with greater ease.

As a woman, getting strong has allowed me to become very independent. I know I will never have to rely on another person to help me perform basic physical tasks. It’s incredibly empowering to push my body to perform feats I never imagined possible. For those of you who struggle with body image issues, pursuing strength goals is a great way to challenge your body and build confidence without obsessing over your weight or the way you look.

Physical strength also helps you build mental and emotional strength. Learning to push through challenging loads, maintaining composure under stress, and continually striving to improve your performance are all valuable tools to help you deal with personal and professional trials.

“I want to lose weight or look like XYZ.”

These days, aesthetic goals are frequently poo-pooed in the fitness industry as a vain and harmful distraction. However, I find chasing aesthetic goals can be incredibly fun, rewarding, and empowering. Be advised that an aesthetic goal should always start from a place of self-love and self-improvement rather than self-loathing or guilt. If you don’t like yourself now and think that will change when you lose weight or build muscle, you are in for a big letdown.

Changing your body can bring about a powerful confidence boost. You may feel more comfortable in your own skin, less awkward in social situations, and more likely to speak up at work or with your friends.

For me, losing weight allowed me to feel comfortable on a dance floor. I always dreaded school dances because I hated shopping for dresses and felt super uncomfortable dancing in my bigger body. This was my own issue to work through, but losing weight helped me feel much more confident in my own skin and taught me to care less about others’ opinions of me regardless of how I looked. These days, dancing has become my favorite hobby and my reduced fear has allowed me to build many meaningful relationships.

For many people, this is the true power of chasing aesthetic goals. The way you ultimately look is less important than the increased confidence and reduced anxiety and fear of social situations. Like building strength, the long and challenging process of building the body you want also teaches you the power of patience and helps you build habits that can create success in other areas of your life.

The real payoff of regular exercise

The biggest benefit of regular exercise is an improved quality of life. Few of my clients explicitly communicate this goal initially. In time, however, it becomes the most powerful reward.

All of my clients experience unexpected improvements from exercise. Regular exercise helps you perform daily tasks with less pain and greater ease. It gives you more stamina to play with your kids or participate in your favorite hobbies and activities. You will have more energy and greater focus so you can enjoy your days more. And you will be more likely to able to do these things well into your old age, while others in your life are forced to slow down. As I mentioned earlier, exercise helps you build confidence and connect with your body in ways that encourage you to live a more active, vibrant, and fulfilling life.

There are so many reasons to start exercising today or recommit to a routine if you’ve fallen off the wagon. No matter where you are at in life, it’s never too late to move forward with fitness. Please reach out to me if you are unsure of where to begin or need some accountability to help you along the way.

August 22, 2017

What Does Fitness Do for You? Part 1

What Does Fitness Do for You- Part 1.png

There’s so much more to fitness than losing 10 pounds. Many of the most powerful rewards of regular exercise manifest in small, daily improvements in your quality of life.

What is Your “Why?”

I encourage all of my clients to complete an exercise to help them get in touch with why they are coming to see me. Sometimes clients come in with specific goals and we talk through this process together. Other times, especially if someone is new to exercise and doesn’t really know what they want, their motivations reveal themselves over time as the client starts to reap the rewards of a regular exercise routine.

Ask yourself what you want out of exercise. Some common reasons include improved health, increased strength, and weight loss or other physique goals. These are broad, surface-level statements that need to be explored further. What exactly does this goal mean to you? Why is it important? If you accomplished this goal in a year, what would your life look like? How would things be better? How would life be worse if you stayed where you are at now or moved farther away from your goal?

I find people often know deep down inside what they want to accomplish and why, but they feel embarrassed or worried their reasons aren’t the “right” reasons. They then express goals they don’t really care about but they think I or other people want to hear. Don’t let anyone tell you your goals are bad or wrong. Furthermore, remember your initial goals don’t have to remain your goals forever. You will almost certainly have new goals arise as you progress further along your fitness journey. As you age, your priorities will also shift. This is all totally fine.

After you identify some possible motivators, you have two final steps. First, establish metrics for success. How will you know you’re doing a good job or moving forward? I like habit goals because they encourage you to take things one day at a time and focus on the process rather than the outcome. For example, instead of measuring success only in pounds lost, focus on making healthy food choices and monitoring portion sizes every day. Ultimately we cannot control our outcomes, only our behaviors. I encourage you to look for ways to measure success aside from hard data and numbers.

Finally, set realistic expectations and commit to the long haul. This is an area where many new exercisers set themselves up for failure. If you plan to do ALL OF THE THINGS right away, you will almost certainly fail. Start small and build on your initial successes. Avoid setting hard deadlines for your goals (there are exceptions of course, such as getting in shape for a wedding or training for some kind of event). Instead, get comfortable with the idea of building a lifelong practice of regular movement. Be open to experimentation and shifts in priorities.

In part 2 of this post, I will dig a bit deeper into the most common goals I hear from new clients. I explore why these goals are valuable, what they may mean on a deeper level, and some unexpected benefits you get from focusing on each.

August 15, 2017

A Different Kind of 28-Day Challenge

Screen Shot 2017-08-15 at 12.20.47 PM.png

These days, it’s impossible to scroll through your Facebook, Instagram or Twitter feeds without seeing regular mentions of month-long health and fitness challenges. You know the ones I’m talking about – some have you perform higher numbers of squats and pushups every day, others challenge you to remove sugar or certain foods, and still others involve practicing yoga, gratitude or mindfulness. I often see my friends debating the merits of one challenge or another. Will this one help me achieve X result? Can this one finally kickstart my motivation to achieve Y goal?

Many of the 28-day challenges floating around contain good advice. The problem lies in the implicit promise of these challenges, which is that you can go back to your old habits after finishing them. This would be like saying you’re going to stick to a budget for just one month. Chances are good that after the month is up, you will go right back to your old spending habits and maybe even blow the saved money on a treat you feel like you earned.

You don’t need a month-long challenge, you need lasting lifestyle change.

The wrong mindset

One of the biggest problems with short challenges, especially those related to food, is people start them under the mindset that they are making changes only for the short duration of the challenge. Elimination diets often cause you to spend the entire time fantasizing about all the forbidden foods you will eat after completing the challenge.

For example, let’s say you pledge to remove added sugar from your diet for an entire month. You start the challenge super pumped about how you’ll have more energy, fewer cravings and less bloat. However, as the days pass, you start to get even more excited about all the foods you get to eat after finishing the challenge. You make plans to go to your favorite ice cream shop, bake cookies, and generally be a bit more relaxed because “you earned it.”

Do you see how this is counterproductive? Rather than helping you conquer your sweet tooth, the anticipated end of the challenge is fueling your cravings and giving you a false sense of accomplishment. A few days after the challenge, you have eaten your weight in sweets and feel terrible. You then conclude that “diets don’t work” and your self-esteem takes a hit because you weren’t able to control yourself.

Do This Instead

I encourage you to take a different kind of 28-day challenge. From the start, your intention should be to make small changes you can manage right now with the plan of building positive change momentum. Take an honest look at your exercise and eating habits and identify your one or two biggest challenges. Be as specific as possible for best results.

Next, brainstorm ways you can improve your biggest problem area using habits, tools or strategies accessible to you right now. You don’t need to pick options that completely solve the problem; rather, focus on noticeably moving the dial forward. The best solutions involve things you have to do every day. For example, someone who is sedentary may be better suited to go for a 15 minute walk every day than to attempt a challenging gym workout 2-3 times per week. Someone who never cooks should focus on just one meal per day for which they already know some healthy recipes. Finally, the best solutions are those you can actually stick with. Scale back your commitment if you aren’t sure you can do everything you want to all at once. The most important thing is to take some action right away.

Now that you’ve done the work to honestly think about how you can improve your situation, commit to nailing that habit every single day for a month. This is your customized version of the 28-day challenge.

The most important difference between this challenge and the ones you see on social media is this way recognizes you are making this change for life. Once you master the one or two most important changes, then you can take the next steps and address more challenges. You may even find you are so inspired by your success in the first 28 days that you can add more to your plate than expected. However, this isn’t necessary. The important thing is you are moving forward and building a growing snowball of permanent, positive habit change.

Change Takes Time

Improving your health and changing your body takes a long time. Rather than looking for a quick-fix, practice patience and accept that you are in this for the long haul. It’s pretty uncommon for people to experience dramatic body changes in just a single month (with the exception of people who are significantly overweight). After a few months of consistent, sustained effort, however, you can start to see real progress toward your goals.

By all means, if you are inspired by a short challenge you see on social media please take action and start it right away. I certainly can’t predict what might spark lasting change in your unique situation. However, don’t be fooled by false promises of rapid results with little effort. It likely took you a long time to get out of shape, and it will usually take just as long if not longer to get back into shape.

If you want help determining which behavior changes will make the most difference for you, please fill out an application for my online coaching program.