ABSOLUTELY AMAZING

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It’s Monday but this message is really for any day of the week. Each one of us has something amazing to offer from hard work to lending a helping hand. No matter what it is, the world needs it right now.  

The people who love you and, even those who may hate you need to see your amazement shine through. Why? It gets people thinking, “what can I do to be better?”. If you can create a domino effect of all things good, it makes life more enjoyable and gives others something to strive for.

So, even if it’s just for one day...let your amazement sign and share it with the world!  

HAPPY MONDAY! 

TRAINING ALONE? 5 Ways to Stay Motivated...

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Training alone is not always the best way to accomplish your fitness goals but sometimes, it's the only way.

I work a 9-5 job. I am part of a soccer carpool. My daughter is active with school and church events and I am the driver. I believe in cooking real food every night and I volunteer in my community 2-3 times a month. I'm busy and I love it! Funny thing...I have a goal to make the National Duathlon team in my age division and in order to do that I HAVE to train.  Every time I try and find a group I can join, it's never on a day or time I can make it. So, I am on my own but I have found ways to stay motivated and not give up. Check it out!

SET A REALISTIC GOAL

Whether you are trying to lose weight, run your first 5k/marathon or break a bad habit, make sure it is something you can actually accomplish and visualize the end result. Many times we set goals that are too hard to reach and we give up before we even get started. Remember, baby steps can result in big results. 

FOLLOW A PLAN

Remember, a goal without a plan is just a wish.  A good plan, great work ethic and consistency will result in greatness. Society glorifies the end result and rarely shows the grind that comes before it. Find a plan that fits your lifestyle/schedule and stick to it.  

WRITE IT DOWN & STICK IT IN YOUR FACE

Get a black marker, a sticky note and find a mirror you use day and STICK IT!  I have about 5 stickies on my bathroom mirror that I look at EVERY MORNING and NIGHT while brushing my teeth. It helps me stay focus and remind me what I need to do the next day to get closer to my goals. Typing it on your computer or phone, to me, doesn't have the same effect as writing it down and seeing it in your own handwriting. 

SHARE YOUR GOAL W/MOTIVATING PEOPLE

If you share it, they will ask (if you build it they will come...). No matter how big or small your goal, share it with motivating and trustworthy people. Why? They will ask you, from time to time, how things are going. One of the worse feelings in the world is saying you haven't done anything or you missed a workout and you lied. The questions keep you accountable.

TEST YOURSELF ONCE A MONTH

This is when you HAVE to cut out time to actually be with other people. LOL! Find a group that is working toward the same goals you are working towards and join them. Whether it is just conversation or you actually workout with them. You can measure where you are physically and mentally, make a couple of tweaks in your planning, if you need to and be ready to meet with them again next month. 

GOOD LUCK with your TRAINING! Email me with any questions you may have with your plan.

RECOVERING AFTER A MAJOR EVENT

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Here are some quick tips for a nice recovery that I do after a long run, half marathon or major fitness event.  I also share these tips with my fitness groups and clients.

1.  Soon after your race or training run just walk and keep moving for 15 minutes.  "I know, you just finished running and you just want to sit!".  I totally get it but you need to grab water, take a deep breath and keep moving.  This is the best way to get your heart rate down, cool the body and get your blood circulating properly to start the recovery process.

2.  If you can (this is a hard one for me) within 60 minutes after your run refuel your body with a protein enriched meal that also includes carbohydrates. The protein will help muscles to rebuild properly while the carbs will replenish your glycogen levels.

3.  When your muscles are "super" sore, I suggest that you give yourself a nice ice bath.  This method is called cryotherapy which constricts blood vessels and slows down metabolic activity, which reduces swelling and tissue breakdown.  In college, we used cryotherapy or "ice baths" for quick recovery after our first day of preliminary competition.  It is extremely effective.

4.  I can not stress this one enough. . .DRINK WATER consistently and test your hydration level by checking your "pee" each time you go to the bathroom.  LOL! If your urine is dark, you need more water and keep drinking until your urine clears up.

5.  Last, take one week off_at least a day or two_and continue to stretch 2 times a day.  To all the running freaks out there, I know you will ignore this one but I am telling you, your body needs to heal.  Even though you may look great from the outside, those muscles and organs are screaming for a break from the inside.  Give your system a break. 

Remember, get your protein, fruits and vegetables to help the body heal faster!

Have fun, Stay Strong, Live Long and TRAIN HARD!

 

 

 

Monday MOJO..."WORK"

You better W O R K!

That four letter word that sometimes gets in the way of fun but in order to have the kind of fun we want, we have to do it! YES...W O R K! And while I type this, all I can hear in my head is that crazy Rhianna song. Oi! 

WORK is not all bad. It's all in how you look at it. Work definitely has it's benefits if you do it right, stay focused and really give it your all. You could get rewarded with a great body, overall good health, a loving family and/or a strong relationship...oh...yeah...and possibly some of that green stuff that seems to make everyone happy!

This week's MOJO is putting in the WORK to get what you are looking.  You may not always get what you want at the end but you will get what you need and learn a few things along the way. 

Remember, you are not the only one putting in the work. Everyone is doing it in their own unique way. So, don't get side-tracked, keep looking forward and keep working.

Friday Fit Tip

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EAT! The cool thing about working out is that you get to eat more! I know that sounds crazy but it's true and NOT so true at the same time. I am not telling you to break out the chips and dip after a hard workout but I am telling you to eat before and after every workout. In order to stimulate your metabolism, you have to feed your body so it can start to burn calories properly and help you get into a leaner body.

It's important to make sure you get the right amount of carbohydrates, proteins and good fats in your system. If not, you could experience poor muscle health, lack of energy and other health issues that will make you want to seek another diet fad.

Everything should be done in moderation and that goes for eating as well. When you workout, reducing the amount of food on your plate but increasing the amount of meals you eat per day is ideal. 1/4 protein, 1/4 carbohydrates and 1/2 a plate of fruits&vegetables with every major meal is the best way to measure your food and get you into a leaner, healthier body.

Nicol A Hodges

Nicol A. Hodges aka "Nic" is fitness professional (NASM, CPT/PES) and product designer living in San Diego, CA. Nicol's athletic background started in her hometown of St. Charles, MO where she earned her 400m state ranking 3 years in a row. Later, at the University of MO, Columbia she earned 8-Big 12 Track and Field titles and a championship title. Nicol currently continues her love for running by competing in local and national running events. 

3 N 1 Workout - Legs

 
 
 
 

Simple leg exercises you can do anywhere. You do not have to use weights, you can use your body weight. 3 rounds are good, 5 or more rounds are better!