Category Archives: seasonal fitness

5 Tips for Turning Your Goals into Results This Year

Well, we made it to 2021!

It may be a new year, but sadly we’re still seeing so much of the toxic ‘diet culture’ messaging circulating: Restrictive regimens, guilt and shame around food, deprivation…the list goes on and on.

So I’ve got a challenge for you: Instead of fixating on LESS, let’s focus on MORE in 2021.

It’s an exercise I gave to my Wyllpower nutrition coaching clients last week: Find your intention for the New Year – and if you can’t think of one, I have a suggestion for you: Abundance.

More movement as medicine, more stress management as power, more food as fuel. Finding more joy again.

On that note, let’s also toss the word “resolution” aside. It’s really just a ‘hope,’ after all. A flimsy wish without anything solid to back it up, which is why most fail.

So let’s do things differently this year (that seems to be the trend for the past 10 months or so, anyway) and make a goal with a plan to actually see our intentions through.

Good? Good. Now here are a few tips for turning that goal + plan into results:

  1. Have a long-term mindset. What’s sustainable? (Hint: There’s a reason it’s called Whole30, not Whole 365)
  2. Consistent > perfect. Perfect is great…until it isn’t, then it devolves into a destructive restrict/binge cycle
  3. Find your support system. Whether IRL or online, surrounding yourself with like-minded folks is key
  4. Don’t forget to reset. Adequate sleep, recovery and stress management are critical to overall wellness
  5. Think beyond exercise. You can’t out-run a poor diet; make a smart strategy for movement + fueling

My mantra for the New Year is,” Slow & steady is better than resolve & relapse,” which is why I teamed up with Integrate Performance Fitness again for a 21-day challenge to help you establish better fitness and nutrition habits in 2021, and beyond.

We’re all about small, sustainable changes that, when done consistently, lead to BIG results. So pick your level, and get rolling with us on January 11:

Challenge ($25):

  • 4x/week 15-minute bodyweight workouts via app
  • Weekly nutrition guidance (new habit each week)
  • Private FB group with resources (workouts, grocery shopping ideas, recipes, etc.)
  • Unlimited access to strength + nutrition coaches via FB group
  • REGISTER HERE

Challenge+ ($99):

  • Get everything listed above in Challenge level, plus ($350 value):
    • 30-minute 1:1 personal training session with Coach Al
    • One-time custom macros assessment from Coach Jen
  • REGISTER HERE

Register now to reserve your spot today!

5 Ways to Avoid the Holiday Eating Frenzy

Let’s be honest – we’ve made it to the final stretch of 2020, but we’re all on fumes at this point.

Worn down by a non-stop news cycle and the never-ending pandemic, not to mention all the other “2020 things” (election, natural disasters, murder hornets and homeschooling, to name a few), most of us are probably considering just burying our faces in a pint of Eggnog ice cream and calling it a year, right?

But here’s where I tell you there’s a better way – a way to enjoy the holidays without the pressure of resolutions to undo all the damage come January. And best of all, it doesn’t have to suck the life out of your holiday season.

It’s all about making a few little shifts to set yourself up for success when navigating holiday eating landmines. Here are five ways to get started:

1. Think small. Small = sustainable. Abstaining completely from your favorite holiday treats isn’t realistic. Instead, aim for eating (and taking the time to savor) one serving of the things you really love. 

2. Just keep swimming. End up going overboard? First, don’t beat yourself up: There’s no failure, only feedback. Second, assess the situation: Is there something that triggered you – i.e. stress, loneliness? And third, make a list of alternate ideas for addressing it next time. For example, instead of turning to food for comfort when you’re missing family, try Face Timing them or writing a letter.

3. Prioritize protein. It’s the macronutrient responsible for muscle repair and recovery, plus it’ll keep you more satiated (read: less susceptible to filling up on those hyper-palatable treats that are devoid of healthy nutrients). So rather than starving yourself all day before a big dinner, a better strategy would be to fill up on protein and veggies at breakfast so you don’t go berserk later.

4. Aim for progress, not perfection. Don’t let perfect get in the way of good enough. It usually leads to the all-or-nothing cycle of “starting again on Monday,” which never works. Be realistic. Choose fewer processed foods. Grab a handful of veggies when you think about it. Swap a diet pop in for a regular pop. And, for goodness sake, drink a few more glasses of water.

5.  Take the focus off food. Sure, food is front and center during the holidays, but it doesn’t mean we can let the other puzzle pieces slide. Getting enough sleep helps ward off cravings and regulate hormones, moving your body gets endorphins flowing, and taking time for recovery and mindfulness will help tie it all together.

Need some extra accountability? Join us December 1-21 for 21 days of movement and healthy habits with our Healthy Holidays Challenge 2020!

Details are below; signups are underway, and we’ve got prizes for participation, so get ready to end the year on a high note.

Integrate Fitness + Nutrition’s Healthy Holidays Challenge 2020

December 1-21

$21 for 21 days of workouts + healthy habits

CLICK HERE TO REGISTER!

Already dreading the scale come January? It doesn’t have to be that way; we’ve got your back this year!

Join us for a 21-day challenge, and partake in your favorite holiday indulgences without wreaking havoc on your health and fitness goals.

You will receive:

  • Daily 15-minute bodyweight workout
  • Daily 5-minute nutrition action
  • Ideas for enjoying the season while staying on track
  • Private group for support and accountability
  • Incentive prizes to stoke a little friendly competition!

Make time to take care of yourself this season. Our Healthy Holiday Challenge will:

  • Keep you active and focused on healthy habits
  • Help with stress relief
  • Provide you with accountability and extra motivation
  • Give you a head start on your New Year’s goals

Don’t deprive yourself; let us help you shift your focus without the pressure of resolutions!

And here’s how we’re sweetening the deal… Earn participation points each day, and WIN awesome prizes!

  • Workout + Nutrition action completed = 2 points
  • Social media post (tag us & use hashtag #IFNhealthyholiday2020) = 3 points
  • Recruit a friend to join = 5 points

Tracking is the responsibility of each participant & works on the honor system. Let us know your final score at the end of the challenge = the three people with highest points win!

CLICK HERE TO SIGN UP!

Need even more support and accountability? I offer 1:1 nutrition coaching as a certified Pn1 sports nutrition coach. Shoot me a note (jennifer (at) pulsecreativepdx (dot) com) if you’re interested, and let’s chat!

Feel the Burn: 4th of July Firecracker Plyo Workout

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This past Monday we did a themed workout at Team LUNA Chix Portland Run practice in honor of the upcoming holiday. And there’s no way to pay better tribute to the explosive power of all those 4th of July fireworks shows than with plyometrics, of course!

Plyometric workouts are great for runners because this type of training helps produce greater power and efficiency through the recruitment of more muscle fibers. In layman’s terms: When you train your muscles to contract more quickly and forcefully, you can really amp up your strength and speed.

Hint: If you’re not familiar with some of the moves listed, simply Google the term, and you’ll be able to find a description or video of it in action.

And, as always, remember to go at your own pace and use proper form. Think quality over quantity when it comes to this workout!

Do you utilize plyometrics in your training?

So You Wanna Snowshoe? 5 Must-Haves for Your First Trek

Source: SnowshoeMag.co

Source: SnowshoeMag.co

Looking to venture off the beaten path and explore uncharted territory this winter? Snowshoeing can offer maximum benefits for minimal investment — not only is the sport easy to learn and inexpensive, but it’s also a great activity for staying in shape during the cold months.

According to a study from the University of Vermont, runners who traded their sneakers for snowshoes actually gained fitness and escaped impact-related foot injuries in the off-season. The fluffy white stuff provides excellent resistance when training, plus it absorbs heel strike for a lower-impact workout that’s beginner-friendly for all ages.

But even though the sport is an accessible one, it’s smart to prepare in advance when planning on tramping through the woods for a day. Here are my five must-haves to make the trip fun, safe and memorable:

Sustenance

When you’re burning up to 600 calories an hour, it’s important to fuel your body well. Pack nutrient-dense, portable snacks that can be eaten intermittently throughout the day to keep your energy up and blood sugar levels steady.

Need ideas? Check out 15 of my favorites here (and, nope, they’re not just for preggos!).

Survival

Occasionally there’s an element of surprise when it comes to outdoor activities, whether it’s broken gear, an injury or just Mother Nature messing around with you. And the last thing you want to do is tempt fate as the temperature drops, so take the proper precautions and you’ll be ready to address any issues that may arise.

If your trek includes mountainous terrain, for example, consider toting some avalanche-preparedness gear (portable shovel, collapsible probe, avalanche beacons), along with snowshoe repair tools (duct tape, spare grommets, wire, zip ties) and a basic first aid kit.

Spares

No, not tires – we’re talking clothing here. Remember that as you work out, more than 70 percent of the energy that powers your muscles is converted to heat, causing core body temperature to rise. In an effort to keep from overheating, warm blood gets diverted from organs to skin, causing you to sweat, which evaporates to cool things off.

It’s a fine line to walk between being sweat-soaked or shivering, though, so pack lots of layers and plan on adjusting based on your level of exertion and the ambient air temperature. The American College of Sports Medicine outlines some general guidelines here if you’re interested in more info.

Snowshoes

I did a spring snowshoe review a few years back with tips on selecting the proper pair based on your desired type of activity (packed trails, deep powder, etc.). One of my personal favorites is still the Atlas Elektra 10 Series because it’s a smaller, more efficient female-friendly model that provides a great mix of comfort and stability on winter trails.

But the best way, by far, to get started is to “try before you buy” in order to A) see if you like the sport before investing in it and B) get a feel for the types of snowshoes available for the terrain you prefer. Many ski resorts, Nordic centers and retailers (such as REI) now offer rentals, so do a little research and try a few options before you commit.

Snapshots

Finally, what’s the fun in reaching the summit if you can’t document the view, for social media’s posterity’s sake? Invest in a good waterproof digital camera, waterproof phone case or a GoPro, and you won’t have to worry about dropping it while fumbling around with frozen fingers.

Know that it can get a little lonely out there on the trails, too, so if you’re flying solo or want a group picture but don’t have access to a cameraman, consider bringing along a selfie stick for your phone or camera to document the day. Two of my favorites are the Mpow iSnap Y for my phone, which I got as a Christmas gift, and the Xshot Pro Camera Extender, which I’m currently testing with my GoPro (stay tuned for a review, coming soon…).

Have you added snowshoeing to your repertoire of winter sports? 

Valentine’s Day Partner Workout

Partner Workout

Instead of (or, let’s be honest, before) hitting the couch and starting that next Netflix marathon this Valentine’s Day, grab a partner and get your hearts pumping with this bodyweight circuit workout.

How it works: Assign one move in each circuit to yourself and the other to your partner. Repeat as many repetitions of that exercise as you can in 30 seconds before swapping exercises. Once you’ve completed four rounds of alternating moves per circuit (4 minutes), take a minute to rest before moving on to the next circuit.

Flying solo? Don’t sweat it. You can still do this workout on your own, utilizing the same format, before you hit the town!

Valentine's Partner Workout

Do you celebrate Valentine’s Day or are you planning on boycotting this year?

January Jump-Start: Full-Body Stability Ball Workout

GyminJan

It’s January, so there’s a good chance you A) made some kind of resolution to lose weight or get in better shape, and B) are already sick of fighting the crowds at the gym this month.

We’ll I’ve got some good news, and it comes in the form of an at-home workout that’s effective, adaptable for all levels and — dare I say — fun?!

That’s right; it’s tough to keep a smile off your face when you’re playing around on a giant bouncing ball. Yes, even if you’re drenched in sweat and feeling the burn.

StabilityBallWkt

All you need is a stability ball and access to your favorite piece of cardio equipment, which could also be a set of stairs or the great outdoors if you’re determined to steer clear of resolution-goers this month.

At home, feel free to try this in front of the TV or break it up into chunks throughout the day. If you don’t happen to have a ball, no problem — just grab one at the gym, find yourself an uncrowded corner and get to work.

And if you really want a treat, finish off your workout with a few of these stretches. Not only do they feel great, but they’re also a good way to support your body so it can really settle into the positions and properly relax. Ahhh…

Are you doubling down on gym time this month or avoiding that place like the plague?

Happy New Year from KineticFix!

2016NewYear

“Cheers to a new year and another chance for us to get it right.” — Oprah Winfrey

Happy 2016! Guess what? It happens to be a leap year, so we’ve got almost a whole extra day on our hands to turn resolutions into reality.

Therefore, I’m posing a challenge to all of us today: Let’s set the tone for the 365 days to follow and take one small step towards our goals.

Because doing something significant over the next 12 months doesn’t necessarily require massive action. Incremental investments, over time, can lead to big payoffs.

So what small step can you take today to bring you closer to those 2016 goals?

December Goal Check-In

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It’s almost time to say “sayonara” to 2015! But before we go, I’ve got one final monthly check-in for this calendar year.

I’ll be doing a more thorough review of the year’s goals in an upcoming post. In the meantime, however, this one’s more about progress made during this last 31-day push.

Read more about the five goals toward which I’m working this year.

Here’s the latest:

1. Seeking Balance

After November’s turkey trot, the racing bug bit me hard (if you can call it that…because I’m not able to actually ‘race’). I wanted nothing more than to get a holiday run on the calendar, but cooler heads prevailed in the end when I realized that we had too much going on with baby stuff, holiday prep and travel.

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Instead, Ben and I opted to keep December low-key when it came to pre-planned fitness events. We had enough to keep us busy between work, doctor’s appointments and parties, so workouts ended up becoming more social as a result.

Here’s a tip: If you’re feeling over-scheduled, kill two birds with one stone and make a fitness date with friends. Not only will you get to re-connect, but you’ll also work off some of those extra cocktails or cookies in the process!

2. Training Smarter

Dear Running,

As much as it pains me to say this, we’re going to have to take some time apart. It’s not you — it’s me — and I hate to do this to you because you’ve always been there, but I hope we can try again when the time is right.

Love, Me

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After a decent five-miler earlier this month, I had a no good, horrible, very bad treadmill run mid-month that made me 99.9% sure running is off the table for the foreseeable future. Despite my best efforts — support belt, cushy shoes, hydration, slower pace, etc. — it was uncomfortable bordering on painful, so I cut my planned four-miler in half and ended up making up the difference with walking.

I’m thankful to have made it this far with intermittent jogs, and I’ve been keeping consistent over the holidays with lots of walking and at-home body weight workouts, all of which were much easier when on the road without regular access to a gym. It was all about being flexible, cross-training and modifying when needed!

3. Facing Fears

Aside from this week, I’m giving myself a pat on the back for continuing to make it to the pool regularly. Perhaps not surprisingly, it’s quickly becoming a favorite activity because it feels so lovely to give my joints a break from all the extra weight.

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The toughest part remains just getting there, but once I hit the water it’s all good. And I’m pretty sure Baby H is happy, too, because is feels like s/he just chills out once I find my zone while bobbing back and forth down the lane.

And, yes, believe it or not — I’m looking forward to continuing this little tradition into the New Year, too.

4. Pushing Myself

It took a combination of objective and subjective feedback this month to realize that as I enter the 3rd trimester, “pushing” is a relative term — as in, balls-to-the-wall workouts are now a no-no, if not an impossibility. Rather, it’s all about consistency and keeping myself in check…which sometimes proves to be a challenge in and of itself.

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Thankfully, though, I’ve been utilizing a great book from one of my Team LUNA Chix Portland Run teammates and fellow preggo, Sharlene Murphy: The Pregnant Athlete. It debunks the myth that you can’t have a safe, healthy pregnancy and maintain a high level of fitness — and it’s been a great source of motivation and inspiration when I catch myself occasionally getting bummed out about what I can’t do right now.

Another tip: Focus on the positive. Just as every pregnancy is different, so is everyone’s range of activity while pregnant; even if you can’t push like you’re used to in one area, there’s a good chance you can still make progress in another.

5. Giving Back

Our lovely LUNA crew was out representing in full force despite of less-than-desirable weather for this year’s Holiday Half on December 13. Of note was the aforementioned Sharlene, who completed the 5k at nearly 39 weeks pregnant, and Katie Wilkes for successfully running her first half marathon. Way to go, ladies!

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And in other news, we’re hard at work assembling our 2016 team. As of December 15, we officially closed applications, so we’re now in the process of reviewing all of them and making some tough decisions (we got so many great applicants; thanks to everyone for your interest and enthusiasm!) before notifying our new team leaders.

We’ll be making the official announcement in January, so stay tuned!

In the meantime, please give us a follow via our Facebook, Twitter and Instagram accounts so you can stay in the loop during our upcoming season.

How’d you do with your 2015 goals? 

Don’t Fall for These Six Holiday Diet & Exercise Myths

HolidayEating1

‘Tis the season to eat, drink and be merry!

But indulging with abandon has a way of backfiring around this time of year — especially when we’re full of reasons for  getting back on track tomorrow.

Only the problem is that ‘tomorrow’ is almost a month from now. 

So to help separate fact from fiction, Marsha Hudnall, president and co-owner of Green Mountain weight management program, shared with me her top five myths about diet and exercise around the holidays.

Christmas Hips

Bottom line: It’s cool to partake in all of the festivities, just keep your wits about you!

Myth No. 1: Diet before and during the holiday season.

Reality: Learn to eat mindfully instead (i.e. listen to what your body is telling you and try to be aware of when you are full or satisfied). Make decisions that leave you feeling good about yourself and your choices, even if one of those choices is to have that delicious dessert. It’s not about ‘naughty’ or ‘nice’ foods. It’s about eating in a way that makes you feel satisfied — both while eating and afterwards.

Myth No. 2: Double up on your workout to shed those extra calories.

Reality: Regular physical activities that you enjoy are as beneficial for optimal health as they are for weight management. It’s less about burning calories and more about moving to feel good, which sets you up for making better choices. Exercise in excess is usually not healthy — and even worse, an injury could keep you from feeling less than merry this season.

Myth No. 3: Weigh yourself daily to help control your eating.

Reality: Lets face it — we all fluctuate on a daily basis when it comes to the numbers on the scale. Weighing yourself often only has a negative impact on self-esteem and decreases motivation for self-care. Focusing on how your state of mind and your energy levels helps you make smarter, more sustainable eating choices.

Myth No. 4: With a little planning, you can successfully navigate six holiday parties in one evening.

Reality: Over-committing can cause stress, which often leads to emotional overeating. Try committing to fewer parties and hosting simpler celebrations. Being more relaxed will help you actually enjoy the holidays, which also helps set you up for success in the New Year and beyond.

Myth No. 5: It’s okay to overindulge during holiday celebrations; you can “get back on track” tomorrow.

Reality: Eat what you want to avoid the feelings of deprivation that drive overeating, but try being more of a foodie during the holidays (and year-round!). By being particular about what you eat, you’ll choose only those items that truly delight your taste buds and leave you feeling like you indulged without going overboard.

Myth No. 6: When it comes to leftovers, it’s ‘the more, the merrier!’

Reality: If having extra food or leftovers lying around drives you to eat more than you need, considering donating it to local shelters or giving it away to family members, neighbors, etc. It’s a great way to share the love during the holiday season without packing on those unnecessary pounds.

How do you keep holiday weight gain at bay?

Tabata HIIT Holiday Workout

TabataHIITHolidayWorkout

It’s the most wonderful time of the year, yes. But it’s also the time of year that can start to undo all the hard work you’ve put in over the past 11 months.

Think the weeks between Thanksgiving and New Year’s aren’t taking a toll on your waistline? Despite media exaggerations, the average person only puts on a measly pound or two.

So what’s the problem? Well, it’s not so much the weight gain, but the fact that most people won’t ever lose that weight…so the scale slowly starts to creep up over the years.

HolidayTreats

But the good news is that you can do something about it. A lot, actually.

Don’t wait until January 1st to commit to a healthy eating and regular exercise regimen. And being strapped for time over the next few months is no excuse, which is why I put together this quick Tabata High-Intensity-Interval-Training Holiday workout — not only can you do it anywhere, but it also doesn’t require any equipment.

In just 30 minutes, you can get your heart rate up, burn some calories and build muscle — all of which will help you hit those New Year’s goals early. Now that’s something you can toast to on December 31st!

What’s your game plan for avoiding unnecessary holiday weight gain?