healthy

Workout Wednesday!

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Hey friends! Loving today's workout because I added in one of my favorite core moves--plank drag throughs. Here's how it's done: what you're doing here is setting up two 5-10lb dumbbells and then getting in push up position, you'll then be picking up the dumbbell with the hand furthest away and pulling it under your body to the other side. We are really focusing on our core of course and balance/stability.

As always ladies, scale this workout to YOUR fitness level. That may mean doing less reps, taking more breaks or if you're advanced adding in an extra set. Train smart!

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Xo Rachel

A Fitness Mentality That Is Total BS

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Have you heard the phrase: "When you screw up, skip a workout, eat bad food, or sleep in. It doesn't make you a bad person. It makes you human. Welcome to the club, there are about 7 billion of us."

I've seen this SO many times and it's something I just don't like. Why? Cool I'm glad you asked ;)

So let me get this right, only when I skip a workout or eat like shit I'm human? Now yes, I know I'm really stretching what is being said. Here's the thing though, everyone says this is a lifestyle..yet it's rare to find those who truly believe that.

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If someone "falls off", meaning they might have had a bad weekend food wise, or they skipped a week or month of workouts, SO EFFING WHAT??????? Who cares. What did you fall off of? Are you riding a horse? You ate bad, now move on. Seriously. You get so caught up in "this is so bad, I ruined everything, my life is over" and you've been programmed to think that a bump in the road means you need to start over. This thinking is poop. Why? Because if a lifestyle had truly been adapted then you would continue to move on with life. The real "lifestyle change" comes from your mind. It's all how you see/eat and deal with food. You can eat like crap and quit, thinking you need to start over. Or you can eat crap, realize it didn't make you feel too hot and move on knowing that this is your life, and that mess ups may happen--and if they do it's truly okay.

Let's Fix The Problem

So this statement, is false. It contributes to the mentally of thinking you're not normal if you're not eating bad..which just perpetuates the fear of food, giving up, quitting and falling off. You're human, every moment of every day. Eating crappy doesn't qualify you as human, nor should it validate your reason for bingeing on a whole pizza.

We need to throw the words "fall off" out of our vocabs. Once you kicked those words to the curb, it's time to adopt a healthy mindset towards food and to truly see this as a lifestyle. I promise you when you do, this structure you've created in your mind of "start, eat crap, quit, start over" will go away.

A healthy life, is real life. When the two are separated in their own worlds is when things become a problem. Know that that healthy isn't an alien life form or a mysterious concept. Allow healthy to become who you are and not something you do Monday though Friday.

Why You Keep Falling Off "The Wagon"

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"It's just not for me." Have you told yourself that when it comes to a diet or workout program? I know I have time and time again and after being sick this week and feeling a bit discouraged a lightbulb went off in my head.

I think 80% of the time it's not that the program or diet isn't for you, it's that it becomes hard and you want to stop.

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There are times when programs really aren't for you, this is true. You must be honest with yourself though and ask "is this just hard?". If it's just hard, well good. It should be! The body you want will never come from half assing ANY program.

A memory that comes to my mind is when I was going to do the 21 Day Sugar Detox with a friend. I didn't get through one day, and a few days later my friend and I both agreed it just wasn't for us.

The thing is, it would have changed our lives for the better! We couldn't let go of sugar, we needed sugar in our lives so instead of making a change and doing hard work we went for the easy way out.

Next time you want to say "this isn't for me" , remember to ask yourself if it's just hard. You know you can do hard things. You may not always want to, but if you want something you've never had you've got to do something you've never done.

Xo Rach

Workout Wednesday!

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Woohoo! Another Wednesday, another SCR workout. This one I'm super pumped about because I'm sharing one of my favorite variations of planks that really target your core and your upper body! Here we go:

As always, adjust the weights used to your fitness level. You should be using a weight that challenges you but still allows you to perform the move with proper form. Depending if you're a beginner, intermediate or advanced you can adjust the amount of circuits. I recommend 3-5 total circuits!

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Hope you guys kill it today!

Rach

Monday Q&A

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I hope you've all had a gorgeous Monday! Today I'm answering some random health and fitness questions that I've gotten this week. Enjoy!

Q: "Do you recommend taking a multi vitamin? If so which ones, why and why not?"

A: If you would have asked me two years ago I would have said yes. The reason my view has changed to more on the no side, is because not everyone needs or will benefit from a multi vitamin. Vitmains and supplements should be taken when and if you are deficient in something. For example, if you're someone who's never outside and doesn't get any vitamin D, then I would suggest supplementing vitamin D (as well as go outside a bit more!). If you're a very healthy person, eating a lot of nutrient dense food then you should be getting the majority of vitamins and minerals from the food you eat, My recommendation if you don't do that, is to start eating more super foods and more foods that provide your body with the nutrients it needs. So no, you don't need any multi vitamins! If you do by chance go and get one (though I still stand firm in you adding the right foods into your diet!), you must always by a high quality one. GNC brand will not cut it, the pill is so diluted that the quality of the pill is a 10 on a scale of 1-100. Search for a high quality brand!

Q: "I feel bloated all of the time, I don't know what to do. HELP!"

A: I take bloating as a sign from out bodies that something isn't right. It can come from many things but the first place that I look at is the food you're eating. This is typically the problem, and it's also a quite easy thing to fix! So there are some general inflammatory foods. Inflammatory foods are ones that cause digestion problems, lead to bloating, cause acne and gas just to name a few. These are common trigger food groups:

-Grains -Legumes -Dairy -Sugar

It's hard to know which of these may be causing you an issue right off the bat, so the best thing to do is test things out. Wake up and have some water, eat a pretty basic breakfast of something not on the list above so you start the day not feeling bloated. Then try grains, maybe oats or a sandwich. If you notice bloating/gas, then you've found one of your trigger foods.

Gas/bloating isn't normal, I've learned what works best for my body resulting in me not having gas or being bloated anymore! I thought farting 20x a day was normal until I found how good my body felt from eating the right foods and avoiding the wrong! I hope this helps those of you who asked me questions this week!

Leave a comment below with what you'd like me to answer for you next week.

Rach

We Are Assless.

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We are a generation of assless people. Sitting on our buts ALL THE TIME. image

People would rather veg out on netflix for days on end than spend time in the real world, moving our bodies.

Thanks to our sit to move ration, we are left with pancake rumps.

Can we as women unite to change this nonsense? I'm not telling you to be the next J Lo, unless you want then by all means go ahead. Lets just get off our asses and move more.

Walk more, train more..whatever you do, just don't continue to sit around.

In the spirit of our butts, here's a glute focused workout to get things going.

Warm up for 5 min

3x15 weighted glute bridges 3x12 goblet squat 3x15 sumo squat 3x20 weighted walking lunges 3x15 curtsy lunges 3x5 pistol squats R/L

Now get to it and stop sitting!

Stop Flirting With FItness!

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Hey girl, I see you over there. Giving flirty eyes to the squat rack. What's holding you back? Is it fear of failure, of messing up? I know you you're thirsting for more. You want commitment. No more messing around. You're ready to settle down with a sustainable life. Besides, you have a void in your heart that junk food just can't fill.

You need health.

On a real note, I've been the girl who "falls off", then gains amazing motivation again..but falls off AGAIN. The annoying cycle that makes you think that not working out and eating whatever you want is just easier.

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Why is it? That we go through these annoying cycles, never to just hold on and stick with living a healthy lifestyle.

Personally, I think it's because we live in a world where everyone wants instant gratification. When we decide we are going to start living a healthy life we want it all, and we want it right now. If we don't have abs by Friday we quit. This, just isn't how life works. When we want something we must work for it.

How cool would it be to go to college on Monday and graduate on Friday? Clearly this isn't going to happen. You've got to study, to work, to go to classes. So we're fine with putting in the work where it's important to us, where we will have something to show off at the end. In this instance a degree.

If you are so willing to commit to these other areas of life, why not your health? This area seems to be put on everyone's back burner.

So I'll put it like this so it really sinks in: We are ok with putting relationships, school, friends, and work first but when it comes to our body..aka: the thing that sustains our beings..we could give two craps?

Now don't get me wrong, I'm not telling you to live in the gym and not have a life. I'm talking about making our health a priority. Lets not say f**k you to our bodies. Lets stop flirting with the idea of being healthy.

Take control, choose to put your health and fitness higher on your list. Thats when the results will come, that's when you'll look better, feel better, think better. I promise.

This lifestyle wants you, every part of you.

"So it's not going to be easy. It's going to be really hard. We're going to have to work at this everyday, but I want do that because I want you, I want all of you. Forever" -Noah Calhoun (The Notebook)

That quote my friends, needs to be how you see fitness. It's going to be hard, but everythinig worth having will require some work.

Get after it, stop flirting with the idea and commit damnit!

Rachel