Emily Miner

Weekly Menu + Workout Plan: May 6-12

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Hi friends! How is it already May? It’s been a hot minute since my last post, but no more perfect time than now to get back to it.

Because there will never be a perfect time. Life will always be busy. There will always be other things, and people, that need us. But we can’t pour from an empty cup. So, to wait for ‘it’ is doing yourself a disservice. You owe it to yourself to get started RN. #juststart

(Brownie points if you go comment on my most recent IG post or in my private (and FREE!) Facebook community and let me know what you did!)

H’okay. Imma get right to it because I know you’re already short on time and want to be sure you have enough time to take action on the above 😉

A quickie reminder that this is what works for me and I hope it goes without saying that how I eat (and move) is not how you should eat, necessarily. If this post gives you some ideas, great. We have metabolisms, preferences, psychological sensitivities, allergies/sensitivities, goals… lives that are uniquely our own, and it’s important that we honor that.

Monday

Breakfast: Gut and hormone-friendly protein shake (protein powder, unsweetened cocoa powder, maca, cinnamon, sunflower seed butter)

Lunch: Slow cooker chicken with low sugar BBQ sauce, roasted veggies (broccoli, brussels sprouts, and cauliflower), and avocado

Snack: 1/2 Perfect Bar

30-minute leisure walk
20-minute strength workout

Dinner: Deconstructed taco salad with roasted Japanese sweet potato bites

Tuesday

Breakfast: Perfect Keto bar

Lunch: Slow cooker chicken with low sugar BBQ sauce, roasted veggies (broccoli, brussels sprouts, and cauliflower), and avocado

Snack: Protein shake

30-minute leisure walk
20-minute jog

Dinner: Burger salad // Greens, grass-fed burger, sautéed red onion and mushroom, bacon, sauerkraut, avocado, and a dollop each of Primal Kitchen garlic aioli mayo, ketchup, and mustard

Wednesday

Breakfast: Perfect Keto bar

Lunch: Slow cooker chicken with greens, roasted cauliflower, buffalo sauce, and Primal Kitchen ranch

Snack: 1/2 Perfect Bar

30-minute leisure walk
20-minute strength workout

Dinner: Pseudo pasta bowl // Spaghetti squash, leftover burger, pasta sauce with sautéed red onion and mushroom and greens, nutritional yeast, and sourdough

Thursday

Breakfast: Perfect Keto bar

Lunch: Slow cooker chicken with leftover spaghetti squash, greens, buffalo sauce, and Primal Kitchen ranch

Snack: Protein shake

60-75-minute leisure walk

Dinner: Wild salmon with chunky guac, roasted broccoli, and pork rinds

Friday

Breakfast: Protein shake

Lunch: Pastured eggs, Applegate savory turkey breakfast sausage, greens, sauerkraut, Kite Hill chive cream cheese, sourdough

20-minute strength workout
60-minute leisure walk

Dinner: Slow cooker chicken or mahi stir-fry with coconut aminos, and half-and-half rice (cauliflower + white)

Saturday

Coffee and AM leisure walk with Deac, then sprints
PM leisure walk

Eats TBD

Sunday

Yoga

Eats TBD

What’s a fave simple combo you’ve been loving lately?

Tag me in your posts/stories on Instagram (@iamemilyminer), and/or exchange ideas with other busy gals just like you in my private Facebook community. It’s 100% free to join and I would love to connect with you there!

[Eighteen Days of Blogging: Day 7]

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Do you ever ‘should‘ yourself, frantically ISO any/every excuse to get out of your workout, be it at home or at the gym (e.g. “I should be at working out right now, but [insert excuse of choice, here])?” *raises hand* Believe it or not, I’ve been ‘there,’ too, and guarantee that it’s only a matter of time before it happens again (because, real life).

And while these days are infrequent because I listen to my body and rest when I need it, physically and/or mentally, they still happen. It’s only human. But some days, it’s not a matter of needing a break; it’s merely a matter of procrastinating my workout over other tasks that, in that moment, are seemingly more important. For whatever reason.

So imma bout to let you in on my lil’ secret that may help you the next time you’re dreading a workout or avoiding the gym like the plaque. Throw on some appropriate activewear, get your mind right and get yourself to your workout space – be it the gym, your CrossFit box or your home gym space. For me, that’s currently my apartment gym (dumbbells and cardio equipment only #keepitsimple). Changing into appropriate attire can itself propel you to action – if you’re comfy AF lounging in your PJs, dressed to the nines (not that I know what that’s like #TeamYogaPants #always) or feeling stuffed into your jeans, you’re much less likely to get moving).

So, now that you look the part #fakeittilyoumakeit and have chosen to strategically position yourself in an environment conducive to your success, do what I do and practice The 10-Minute Rule: do something for just ten minutes. Don’t worry about doing the best exercise for fat loss, a ripped physique or to burn off last night’s more indulgent than usual meal. I don’t do food guilt, and I don’t want you to either. It’s just food. It’s only eating. And fortunately, something we *get to* practice every.single.day. I digress. Back to your ‘something’ of choice. Do what you love. Lift heavy, sprint fast, do bodyweight exercises, a quickie tabata, yoga flow, stretch, foam roll, hop on your favorite cardio machine, jump rope or, if you love nothing, do the easiest thing: walk.

Why do I love this approach? Because something always beats nothing. Ten minutes of movement could be all it takes to get you going, feeling good; it could be the catalyst for more.  And even if something doesn’t lead to anything more, at least you’ve done something, which keeps you in the habit of, well, doing something lol. Because how easy is it for one day [off from exercise, or tight, not perfect nutrition for that matter] to turn into two into ten into ‘Ahhhh! It’s been 3, 6, 9, 12 months or more of… nada.’ Yep! Been ‘there,’ too. Action begets more action leads to progress leads to success. The more action you take, the more likely you are to keep taking action. 

Don’t forget: Early success is important. Be realistic with the goals you set for yourself. If you start with what you think you’re most likely to do (e.g. 10 minutes) versus what you think you should be doing by someone else’s standards (e.g. 60 mins., 5x/week) #doyou , you’re more likely to do it. In time and with consistent practice, you may be more likely to try those things that were, at one point, more difficult. They become easier because you’ve earned it.

*Bottom line: Small wins add up to be really big wins. Every step, be it forward, lateral or reverse, is still a step. Just keep stepping and never, ever give up.

Next time you’re not feeling your 20-, 30- or dare I say 60-minute sweat sesh, give my 10-Minute Rule a try. Let me know how it goes on my Facebook page, or snap a pic and tag me on Instagram (@emilynminer) in a post-10-minute selfie!

[Eighteen Days of Blogging] Day 5

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Happy Friday, frands! How was your week? Nothing too remarkable planned for the weekend, but I’m about as homebody as they come so always appreciate the relatively slower pace of the weekend to catch up, love on spoil Deac, prep for the upcoming week, play in the kitchen and move – inside, outside, weights, sprints, walk… whatever.

And, yes. Sometimes it’s just walks and that’s okay. It need not, in fact should not be all intense, all the time. It’s neither healthy nor sustainable and the lower intensity stuff actually helps the higher intensity stuff to work; it keeps the metabolism responsive.

Anywho, the subject of tonight’s post: PROTEIN BARS (+ a workout)! Because, snacks. #snacklifebestlife 

While I’ve reduced my protein bar intake drastically over the last 1.5 years in the name of some health-related dietary switches, I still eat bars. In fact, I love them but they are not a trigger food for me. #doyou Ideal, perhaps not, but so important to have cleanER convenience options on hand for those times when real food is not an option. The caveat? Be a protein bar snob. Bars are often my go-to work week snack and I do try to keep them to that (Mon-Thurs), but also don’t stress if I grab one on-the-go, while I GSD or wake up wanting one as a first meal with my coffee. It’s just food, it’s only eating and such a small rock in the grand scheme of a much bigger picture. I keep it tight with real, whole food nutrition 90% of the time and leave myself that 10% zero stress wiggle room, for things like bars, built right in.

So last week, I was out running errands, got lost (yes, I’ve been here 8 months, still use GPS and do not know names of roads besides 76 and 476 #noshame) and found my way into a Vitamin Shoppe. Funny how that happens. #silverlining Frustrated with the unintended detour, I figured I’d do a quick walk-through to see if anything caught my fitfoodie eye. I left with these:

ds-protein-bar

#obsessed

I am no stranger to D’s Naturals – love that they’re plant-based, delicious, don’t mess with my stomach and satisfy the Metabolic Effect Label Rule: Total Carbs – Fiber – Sugar Alcohols – Protein should be less than 10, negative numbers are best for fat loss; also fat <15g. Texture, flavor and label on point! #emapproved 

I love the Peanut Butter Chocolate Chip from the original line (which also include mint, blueberry and raspberry truffle), but was pleasantly surprised by all though I tend not to go for fruity or chocolatey flavors. Nonetheless, I was excited to try their newest line (in no particular order) and so picked them up for office snacks this week: Chocolate Banana Bread, Chocolate Fudge Brownie, Lemon Meringue and Dark Raspberry Truffle. 

The verdict? Love! The texture and label really haven’t changed much, if at all, but these new flavors?! Holy yum! Lemon Meringue was my favorite hands down (kinda reminds me of those lemon Girl Scout cookies I used to eat and sell #throwback), but followed closely by Chocolate Banana Bread, which probably would’ve taken the top slot if it weren’t chocolate-based. I did like that the Chocolate Fudge Brownie was not too sweet (I tend to choose savory over sweet on any given day; the more bitter the chocolate, the better) and, as for the Dark Raspberry Truffle, not bad, but I’ve never really been a fan of berries and chocolate together so naturally, this was my least fave (same for original line). 

Bottom line: I’ll def be working Lemon Meringue into the rotation, along with PBCC and my other protein bar faves.

And, because I love you… a Friday Fitness Freebie:

Upper & Lower Downchains*

Use rest-based training: push hard until you can’t, then rest until you can push hard again. Lift heavy, maintain good form and, as always, listen to your body and be safe. I used 25# and 40# dumbbells, for circuits 1 & 2, respectively, for reference.

Circuit #1:

  • Flat bench chest press
  • Bentover row
  • Push-ups
  • Push-press

Circuit #2:

  • Squats
  • Squat- pulses
  • Squat jumps

*10 reps of each exercise, then 9 reps of each, then 8 reps of each down to 1 rep of each exercise

Do you have a favorite protein bar? Give this workout a try? Let me know on my Facebook page or snap a pic and tag me on Instagram (@emilynminer) with a sweaty selfie, pre-/post-workout eats, mindset insights or anything else. I love hearing from you! Have a question? Let’s hear it!

[Eighteen Days of Blogging] Day 3

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Hiyo! Quickie post for you tonight (workout below!) on what is a cold, rainy Wednesday here in PA. Seeing as it basically already feels like winter and we’re only a mere week into November, I know I’m in for it. Hibernation-mode starting now. See you in April. Byyyyyye. #kiddingbutnot

Anyways, I wanted to take the opportunity tonight to give you a lil’ sneak peak into *some* of what goes down in the coaching club. This week, I thought I’d highlight this month’s workouts, which are all short and sweet, er I mean sweaty! Because I know that this month marks the beginning of what is a crazy time of year for a lot of people, myself included, and I certainly don’t want for eating and exercise to become an additional stress through it all. Instead, we’re aiming for the minimum effective dose to still feel, and yes, look good while embracing a moderation mindset around food and training. We’ll pick back up again with more athletic-type workouts come January 1, but these next two months our primary focus is to maintain and stay sane, not gain or go insane with lofty physique goals at one of the most difficult times of the year for ‘that.’

We practice Metabolic Effect’s rest-based training principles (push hard, then rest until you can push hard again) and aim for the Bs and Hs (Breathless, Burning, Heat and Heavy) in all of our workouts, keeping it simple, but highly effective always. Our short, but totally kicka** workouts can be done anywhere and require only a set of dumbbells (mat and bench, or chair, optional, but recommended).

This month, our M/W/F workouts are heavier and slower; Tu/Th lighter (even bodyweight!) and faster (e.g. HIIT cardio, then a quickie AMRAP or something similar i.e. X rounds, for time); and round it out with a lil’ conditioning a la #SprintSaturday, which need not necessarily mean running #doyou.

Some of the gals stick to the workout calendar to a T, others pick and choose and some aren’t doing the workouts at all. Instead, this subset of the group has chosen to shift their focus (i.e. time and energy), which is finite, onto tightening their nutrition, managing their stress productively, prioritizing quality and enough sleep and/or starting a biz?! The workouts aren’t going anywhere, and will be there waiting for them when they’re ready, whenever that time comes. It’s all good. Because in fitness and in life, there’s no right or wrong way, only your way. And if it works for you, it works. Remember, the ‘perfect’ plan that you cannot do is not the perfect plan for you. 

And, in case you were wondering, I’m doing the *exact same* workouts as the gals this month and we’re helping keep each other accountable! Why *let* the next two months set us back when we can stay on track, even get ahead if we choose? #newyearsameyou I know it might still seem a ways off, but it’ll be here before we know it 

And, as promised, today’s WOD pulled directly from the group:

  • Choose ONE of the following:
    • 5 x 45-sec sprint AFAP
    • 5 minutes jump rope: 30s ON/30s OFF
    • Tabata:burpees: 20s work, 10s rest and repeat x 8 rounds (total: 4 mins)
  • Then, 15-minute upchain*:
    *1st round = 1 rep of each exercise, then 2nd round = 2 reps of each, then 3rd round = 3 reps of each as high as you can get before time is up

    Exercise

    		 Weight Reps
    Pull-up (bent over row ok) Heavy 1, 2, 3…
    Push-ups n/a 1, 2, 3…
    Situps n/a 1, 2, 3…
    Squats n/a 1, 2, 3…

    If you try it, snap a pic and tag me on Instagram (@emilynminer) or post to my Facebook page with your sweaty selfie, post-workout eats, mindset insights or anything else. Where do you go for fitness/workout inspiration? Let me know here!

 
 

[Eighteen Days of Blogging] Day 1

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Week of November 7, At-A-Glance

Here’s my eating and exercise game plan for the week, which is subject to change because how I feel (influenced by things like sleep, stress, work… um, life) and what my body craves (i.e. nutritional needs/preferences, not cravings) are also subject to change. And if/when they do, I adjust accordingly. No prob. Even if that means an extra rest day, a healthier baked treat or an extra scoop of nut butter before bed… or both! Actually, I almost always have a snack before bed (because snack life = best life). 

With the time change and daylight earlier, this week’s workouts are happening in the 4:00 p.m. hour, dinner is my post-workout meal and then the aforementioned snack happens a few hours later.  And, I leisure walk daily. In fact, multiple times a day (because, pup). Consider leisure walking not exercise, but a necessity. Your mind & body will thank you!

Without further adieu…

EXERCISE

  • Sunday: HIIT cardio & full-body strength
  • Monday: HIIT cardio & bodyweight AMRAP 
  • Tuesday: Tempo run
  • Wednesday: HIIT cardio & upper + lower strength circuits
  • Thursday: Full body strength 
  • Saturday: Track sprints and extra long leisure walk (or a few)
  • Sunday: Recovery run and extra long leisure walk (or a few)
NOTE: Just because there are not scheduled rest days does not mean that I don’t take them; I just don’t schedule them, but know that they DO happen. Also, I do all of my workouts in my apartment gym or outside with minimal equipment (e.g. dumbbells, treadmill, bench, jump rope) and bodyweight.

EATS

NOTE: I cook dinner fresh daily, but do a good bit of prep work on the weekend  (e.g. wash/chop veg, make sauces, prepare meat), and also use a number of convenience options (e.g. pre-washed greens, frozen vegetables) to streamline my weeknight routine.

And that’s a wrap for Day 1! Have a request for an upcoming post – perhaps a topic that confuses you, or that you’d like to learn more about? Specific question you’ve been meaning, but hesitant to ask or something regarding this post? Leave me a post on my Facebook page, message the page directly or send me a DM on Instagram (@emilynminer). If we’re not connected there already, we should be! I love hearing from you. Come say ‘hey.’ 🙂

Training “Hard” & Consistently, But Still No Results? How To Know If You’re Working Hard “Enough”

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It is true. Exercise intensity, not duration is what drives results in the gym. *recovered cardio queen (me) hangs head in shame*

That’s great, but more helpful if we can define what exactly that means. Problem is, “intense” is so subjective. What’s tough for me, might be a walk in the park for you or vice versa.

That, and an intense sprint sesh at the track and an intense lift in the gym look very different. Or do they? While, at first glance, they may appear as similar as a linebacker and a ballerina, they are, upon further review, actually quite similar. I’ll get into that in a minute, but first a few housekeeping items:

  • If you’re an exercise newbie, don’t worry about the best kind of exercise for fat loss, physique results. Whatever. Big rocks first (e.g. physical activity), small rocks later (e.g. exercise type). Instead, find what you love and do that. If you do what you love, you’ll be able to sustain it. Sustainable actions ===> sustainable results. If you don’t love anything, do the easiest thing: leisure walk. The do-anywhere workout that requires no equipment, it carries huge benefits and should be considered not exercise, but a necessity. Get moving first, add intensity factor later. [This is the approach I tend to use with my clients that have a significant amount of weight to lose i.e. whose primary goal is fat loss]
  • Intense exercise (e.g. weight training) is great. I could write a whole post on its [positive] implications for our physical and mental health; also overall well-being. In terms of our physique, it primes the body to build muscle and increases insulin sensitivity post-workout. Additional calories and/or carbohydrates consumed in this window are less likely to go forward fat storage and instead, toward muscle repair and growth. Still, too much of a good thing is still, too much. Yep, that’s right. Too much  exercise of the intense variety could actually make us fatter. You know that puffy, water-logged group fitness instructor look? Which brings me to my next point…
  • Do not underestimate the power of restorative activity. WHY? The lower intensity stuff actually helps the higher intensity stuff to work. It keeps the metabolism responsive. Make it happen. Don’t know what to do? Leisure walk, restorative yoga, foam rolling/light stretching, mani/pedi, massage laugh, time w/ family & friends. Whatever. The goal is not calorie burn. R-E-L-A-X.
  • Trudging along on the treadmill, or ellipticalling your life away at a moderate intensity is not intense exercise; even if you have lungs of steel and can endure the aforementioned monotony for hours on end. I say this in the nicest way possible as I used to be one of them. I’ve been there. I get it. I do. Now before we go any further, let me clarify that I am not saying that cardio is bad. However it is not the most effective tool for fat loss. Why? The more that we do, the more we’re going to have to do to get results. In terms of sustainable fat loss, nutrition is the gross control and exercise, the fine control; a tool we can use to shape the body. That said, used strategically and in moderation, cardio can enhance a training program.

Whether you’re an athlete, recreational gym-goer or exercise newbie, you’re going to have to get comfortable getting uncomfortable if you want to #getbetter. That said, the last thing I want is for your workouts to be so intense that you begin to loathe your workouts to a point where you don’t do them because they make you so sore (to the point where walking is a struggle for days), so tired, they’re not fun, etc. Intention without action is meaningless. If you’re ‘ON’ a program (with or without a trainer) that you cannot sustain, you cannot expect sustainable results to match. Period. End of story. Now if you’re training with intention, it’s not always hardly ever rainbows and unicorns. But, I do look forward to the challenge(s) because I know that, through them, I am getting better. And, I keep it fun.

So now, what you really came for. Not sure if your intense workouts are “intense enough.” Here’s a quickie checklist for you to use to know if you’re doing MetCon correctly:

  1. Breathless – Is your heart rate up? Breathing heavy? Use the “talk test.” I always tell my clients, classes that they should be able, but not want to talk at maximal effort.  Sweat now, small talk later. Move faster. This will also help w/ No. 3 (below).
  2. Burning – In your muscles. That feeling in your legs when someone tells you to go into a wall sit and hold, pulse a squat or a push-up. Totally normal. And a place where you want to be multiple times throughout your workout. (aka mechanical failure)
  3. Heat – Are you sweating? 
  4. Heavy – Do the weights become heavy that you have to drop them? (aka metabolic failure) If not, lift heavier.

A few items worth noting…

  • The results we achieve in these types of workouts are attributed to the hormonal response/environment created in the body, and not calorie burn. Wha?! Yes, fat loss requires caloric deficit but hormonal balance is pivotal e.g. hormones dictate how the calories we take in are partitioned (i.e. whether they go toward fat storage or the repair/growth of muscles).
  • Just because you are not sore after a workout, does not mean it was not a good i.e. effective workout. In fact, more often than not, I am not sore. The body’s response to exercise is so individual. 

My best advice? GET FOC– USED. This is why I have success with my [unique-to-me] approach. Because I am the person I want to be right now, whether I am or am not, and I do the things that person does aka action. It’s the BE-DO-HAVE model of successful behavior change. My training time is training time. I keep it short, but intense and work through my sessions with intent. Sure, pure strength sessions or a sprint sesh are a bit different with rest in between- I’ll chat it up with a friend/training partner, but if I’ve only got 20 minutes on my hands, you can bet those side conversations are kept to a minimum. What else am I not doing? Emails, IG, Twitter, FB; also, text. All of those things will be waiting there for me when I am through. Ain’t nobody got time for that!

I know this approach to training may be different than what you’re used to (e.g. slower, heavier, designated rest, weight machines, whatever), so if you have any questions, let me know on my Facebook page! If not, tell me your fave way to sweat or show me on IG @emilynminer (don’t forget my hashtag #eatnourishTHRIVE). 🙂

 

True Life: I Was Addicted To Starbucks (And How It Relates To Your Health)

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Two things you should know about me before diving into this post:

1. I like coffee and I drink a lot of it. In fact, I’m sipping on a late afternoon Americano at Whole Foods while I write this post (and my mom is texting me with ALLTHECOFFEE emoticons – not kidding. Apple doesn’t fall far from the tree. <3 her)!

2. I am a very conservative spender, really good at working budgets and love crunching numbers to make things work.

But I have a confession to make: I was addicted to Starbucks. And that doesn’t really align with No. 2 above. *sigh* #ifonly Sure, I brew coffee at home. My coffeemaker is even programmable so that I can set it up the night before and have a hot pot waiting for me after the umpteenth ‘SNOOZE’ goes off. I have it set 15 minutes before my first alarm at 4:00 a.m. so that it’s ready and waiting as I drag myself out for 5:30a clients. Still, Starbucks is too convenient NOT to stop. Let me paint you a picture. From house: turn left, drive-thru Starbucks immediately on right. ‘ON’ ramp on left just after that. A ‘Bux literally 0.02 seconds from my house?! #winning

But, no. Starbucks, I love, but soooo $, no? Venti Americanos add up quick, and especially when your 5:00 a.m. stop is only the first of many… in a single day. Typically, I start working at 5:30 a.m., work through 8:30 a.m. or so then head home, right past the same Starbucks (8:30 a.m. = prime time coffee time, riiiight?) to eat, answer coaching emails and dive into studying for the day until I head out again for evening clients. Are you with me? Two venti Americanos by 8:30 a.m. and we’re already pushing $5. Then, get this. All you coffee drinkers out there know what I’m talking about. That 3:00/4:00 p.m. cup? The one that can make or break your afternoon? Evening clients don’t start until 5:00 p.m. Perf. Yep, you guessed it! Venti Americano No. 3 on the day. Y’all, I had a problem: $7-something in one day, times 5 days (I was better on the weekends, save for the occasional cup on-the-go while out running errands). That’s ~$35 in a single week, just shy of $2K in one year! #idienow

Now because #2 above, I was able to afford this habit. But as I was reassessing the budget, as we all do, I realized just how out of control this HABIT had gotten. Instead of the ‘Bux being an occasional thing (i.e. ritual), it’d become automatic; a daily occurrence (i.e. habit). And so, right then and there, I made the choice to kick it. I mean, all that I could do with an extra $2K AND still have my coffee (from home)?! No brainer.

So, I know you’re probably thinking, “Ok. She’s cra. And I’m so glad that she’s not on my tab.” ha But, look a little deeper and there is a lesson in here for us all. And yes, it relates to your health.

In terms of my [excessive] Starbucks consumption, I thought absolutely nothing of swinging by the ‘Bux to grab a cup on my way… anywhere. Why? Because I saw it as a cup of coffee, nothing more. But what I didn’t realize, at the time (and until I confronted it, head-on), was the cumulative effect of those single cups. The $2K cumulative effect. Holy sh*t.

The LESSON here is two-fold.

First, little wins (e.g. single cups) add up to be really big wins (e.g. $2k Starbucks tab). Do not underestimate the power of ONE change. In terms of health/wellness, single [positive] habits/changes add up, over time, to sustainable lifestyles (the same holds true for negative behaviors – more below – so make sure it’s a “good” one aka adding to your life, not detracting from it). I always tell my clients to pick one thing, and to do it well. Focus on nothing, but that. When that one thing has become easy and effortless (aka habit), then pick something else. Remember, you can do everything but not everything all at once. Bear in mind, physiques (and mindsets!) are built over months, years of CONSISTENT practice; not single “bad” meals, workouts.

Struggling with where to start? JUST START! Maybe you add a leisure walk (or any kind of physical activity, whatever), a giant chopped salad (my fave!) or protein with everything to stabilize your blood sugar (energy), and keep hunger and cravings at bay. Maybe it’s as simple as getting in touch with how different foods make you feel, both while you are eating them AND after. Do not complicate it. In terms of nutrition, it’s just food and it’s only eating. Nbd. #TeamNoStress

And second. As I mentioned above, negative behaviors can also exhibit this compound effect. Skipping that one workout because, one workout. Or stopping for fast food en route home because, convenience. “I’m tired… I’m hungry, right now” blah blah blah. If we’re waiting for the stars to align i.e. the conditions to be “perfect” to do whatever it is that we know we ‘should’ be doing, we are going to be waiting a long time. Perfect is like a derivative that does not exist.

Do I still grab my Venti Americano on occasion? Sure. But, I’ve only had one in the last month and though I savored every last sip, it just wasn’t as good as I once thought it was. I’ve actually come to appreciate the ritual of getting it set [at home] the night before. And then when I do take my own advice and #treatyoself, I’ll usually head to one of the local coffee shops, instead, and enjoy it that much more.

Are you experiencing “The Starbucks Effect” somewhere in your life? Let me know on my Facebook page!

5 Steps To Your Best Spring Detox Yet

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Can you believe it’s already March? 2015 is flying by. 

Dear Time,

Please slow down.

Kthxbyyyyye.

ox, Em <3

So maybe you’ve arrived here intentionally (um, hello?! FREE Spring Detox ha!), lured in by Facebook or Instagram, or perhaps you’ve landed here on a whim. Regardless, welcome. 

I have good news and I have bad news. Which do you want first? We’ll start with the bad news. Because, I like to end on a good note.

Bad news is this is not the Spring Detox you came here for. I’m not going to tell you what to eat (because really, you can have anything you want) or how to train. That’s another post for another day. And, eating and training are only a small part of a much bigger picture. Whew. Wasn’t that bad, right?

Here’s the good news: This Spring Detox is going to be better (i.e. MORE effective, LESS stressful #TeamNoStress) than any other clean eating challenge/detox/cleanse out there. And it has [almost] nothing to do with nutrition and exercise. Just a little (because, #fitfoodie). 😉

Step 1: Check your inner circle.

Jim Rohn says, “You are the average of the five people you spend the most time with.” Fortunately, we get to choose who we surround ourselves with. Are these people supporting you unconditionally, or holding you back from becoming the best version of yourself? If the latter, it may be time to reevaluate then restructure your inner circle. A part of your environment, it reinforces your habits for better, or for worse.

THE TAKEAWAY? Do not underestimate the power of your support network. 

Step 2: Check your network.

Your network is comprised of the people that you interact with, but they’re not quite inner circle material, if ya know what I mean. Think acquaintances. Could be family, friends or colleagues IRL, or virtual. You know those IG accounts you follow of that spandex-clad trainer aka human barbie with washboard abs, eating out of perfectly assembled tupperware of either chicken and broccoli, or tilapia and asparagus (though she documents each as if it were some novel creation), taking a giant bite out of the hottest new protein bar on the market (#cheatclean) before she goes back on comp prep and snapping gym selfies that make you question whether she’s just hit the weights or the runway? Um, yeah. Her. This is not real life. And if it is her life, chances are she doesn’t have much a life outside of exercise and eating. For some people, this is their job. They get paid to live this life. But for me, thank you, no. I’m much happier living a life of BALANCE and MODERATION, 365-days a year.

So, if your IG, Facebook, Twitter, Pinterest [insert preferred social media outlet of choice, here] feeds are clogged with these kind of profiles, ask yourself: “Is this serving me?” If so, cool. If not, and ‘her’ updates only makes you feel bad about the cardio minutes you haven’t logged, the Tupperware meals you haven’t prepped then, ‘Unfollow.’ Really, it’s as simple as that.

This is not to badmouth people who’s feeds are largely occupied by fitness- and food-related posts. Heck, mine is. But there’s a difference between living a life in which diet and exercise are a part, and one that is consumed by them. I am trying my best to create a life of the former, stay positive (and transparent) through the struggles and teach my peeps a thing or two along the way. If this sounds good to you and we’re not connected on IG already, we should be!

[NOTE: I will be participating in a digital detox this week, too; unfollowing accounts that do not align with my current intentions.]

Step 3: Do you.

Are you trying to emulate someone else’s perfect [for them] plan? If so, bear in mind that you are not them. You are YOU, and that’s pretty special. Our metabolic tendencies, personal preferences and psychological sensitivities are uniquely our own.

What works for me might not work for you. And if ‘it’ doesn’t work for you in the context of your life, you won’t be able to sustain it over the long-term (months and years, not days and weeks) and cannot expect sustainable results to match. i.e. NOT the perfect plan.

Step 4: Restock.

Go the grocery store and fill your cart with real, whole foods: protein, veggies, healthy fats and some starchier, but still clean carbs. Foods that will nourish your body; that will help you THRIVE, not just survive. 80-90% of this stuff. Got it?

  • #fatlossfoodie QUICK TIP: Shop the perimeter – protein, produce and bulk.

That other 10-20% is your [no stress] wiggle room, comprised of foods that won’t necessarily get you lean but that, enjoyed in moderation, also won’t add to your waistline (e.g. sugar-free or dark chocolate, wine, protein bars or powder, froyo, coffee creamer, cheese, avocado, bacon, Nuttzo). These should be foods that you enjoy eating, that “take the edge off” and prevent you from craving way worse things later, but that still make you feel good while you are eating them AND after.

*One thing to remember: Preparedness, not willpower is key to resisting temptation. Find (and eat!) foods that you love AND that align with your health/wellness intentions. This may take some detective work on your part, but life’s too short for cold dry chicken breasts and wilted asparagus spears out of Ziplocs unless, of course, that’s your thing. No judgement if it is.

Step 5: Refresh.

Look good, feel good. And no, I’m not talking physique. 

Whether you’re a regular gym-goer, prefer to take your training sessions outdoors or are new to exercise and just embarking on your journey to health, be sure to have appropriate fitness attire (and real clothes, of course #trainerproblems) that is both comfortable and that you feel good wearing. No waiting until “I am this, have that, lose XX lbs. or have visible abs.” Please and thanks. 

#FitFashion that makes you feel good RIGHT NOW. Because when you feel good inside, it radiates outward.

  • e.g. You’re more apt to BE that lean person, DO the things a lean person does and HAVE the things a lean person has.

*Bottom line: Confidence comes from within and translates to other areas of our life. It’s a compound effect. But THIS. Positive thought –> positive feeling –> positive action. Unforch, the same holds true for the reverse a.k.a. negativity. But, you choose.

If you’re in on this detox, come say ‘hey’ on my Facebook page, and let me know how you’re detoxing this Spring! I can’t wait to hear from you. 🙂

 

What To DO When You “Can’t”

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I’ve been getting a lot of emails from readers lately asking what to do when they “can’t,” most typically as it relates to fitness, nutrition and healthy living.

Here are a few examples:

  • “I’ve been following along on your Facebook page/IG/Twitter and I can’t keep up with your workout intensity.”
  • “I can’t afford the food that you can.”
  • “I don’t have the time, or the schedule that you do.”
  • “I’m injured and short duration, high intensity exercise is out.”

Have you ever spoken these words? *raises hand* Contrary to popular belief, which may have you thinking that there’s a scientific response to this question, or some sort of protocol to follow, my answer is actually quite simple: do what you CAN. Energy focused on what you cannot (also, who you are not) is energy wasted that could be put toward arguably more productive endeavors. And it all starts with a MINDSET shift.

Enough of the “I can’t’s” because, really, you can do or have whatever it is that you want. Instead, practice saying “I choose to/not to…” This shift in verbiage is subtle, but hugely empowering. Tell yourself you can, even when you don’t think you can. Fake it ’til you make it. Try it! Really works. 😉 Maybe your circumstance isn’t ideal, but it is what it is and doesn’t have to be perfect. In fact, f*ck perfect. You can always do better. Don’t let perfect be the enemy of good. #getbetter 

*Funny story: Back when I was first getting started on this post-grad journey, envisioning a life that I thought could only exist in my dreams, Jill Coleman of JillFit Physiques said to me: “Emily, you get to create your reality in every moment and with every thought, feeling and action.” Did I believe it? At the time, not really. *laughs* (I just recently rehired her as a biz coach for the second year in a row #bestofyou <– highly reco) Two years later, I know that she couldn’t have been more right. #selftrust

The outside really does begin on the inside so now that we’ve got [that] squared away, let’s chat fitness for a hot second. So what if you can’t keep up with me?! You’re not me! I am me and you are you. S’all good. As Theodore Roosevelt once said, “Comparison is the thief of joy.” If you can’t lift, for whatever reason, don’t. Can you walk, sprint, do yoga, spin (insert activity of choice here)? If so, great. Do that, and remember that ACTION will always trump inaction. Or maybe you can lift, but are new to the world of weights and feel incompetent. I get it. I’ve been there, too. But guess what? CONSISTENT practice over time e.g. weeks, months, years is the only way to get better in any/all that you do. To quote one of my biggest inspirations, Jade Teta of Metabolic Effect, “Don’t wish for easy. Easy is earned; not by hard work, but by hard falls. The falls are the stepping stones to success. They are required to learn and master.” #truthbomb

And because we can’t talk training without regard for our nutrition, I am going to touch on that for a quick minute. But first, I want to be clear on one thing: you do NOT need to shop at Whole Foods to live the “Fat Loss Lifestyle.” Fat loss really, truly happens anywhere. It all comes down to CHOICES; making the *better* choice when we can, choosing what we put into our mouths (and don’t). #noexcuses Buy organic when you can (prioritize if you have to with the “Dirty Dozen” and “Clean Fifteen”), but don’t stress if/when you can’t.

*If you say your budget is what’s holding you back, here are a few reminders/quick tips (more about this here):

  • Conventional broccoli will always trump the organic cookie
  • If you can’t buy fresh, buy frozen (e.g. fruits, veggies). Same thing, frozen fresh.
  • Buy in bulk.
  • “Ritualize don’t habitualize” (a la Dr. Jillian Teta) meals out to save money. Prep food at home and save big time.
  • Quality food and medical bills both cost. Ask yourself where you’d rather spend your dollars.

Like with anything, you choose where you spend both your time and money. If your health and wellness are a priority, you’ll both make the time and allocate for it in your budget. Do your ACTIONS align with your INTENTIONS? If not, it may be time to reevaluate your priorities. And remember: do your best because your best is all you can do.

If you’re still struggling in the realms of fitness, nutrition, mindset and healthy lifestyle, registration for SimplyFit Coaching Club is still open, but until 9 p.m. Sunday, Jan 4th ONLY! All the deets here. Questions? Let me know on my Facebook page or email me. ðŸ™‚

#FitFun Friday (+ a workout)

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Though I happen to be of the camp that thinks all, or at least most, fitness is fun, we cannot lose sight of the fact that “fun” exercise is not always synonymous with EFFICIENT exercise. Let me explain, using a few scenarios to illustrate.

SCENARIO #1:

Emily is a #cardiocrazy and group exercise junkie. She starts off her morning with an hour of steady-state cardio on the treadmill. Been there? *raises hand* She then makes her way into an hour-long Zumba class (for the record, this would never happen… Zumba I do not 😉 ) and caps off the morning with an hour of yoga because she knows it is good for her (this would happen ha #meatheadyogi). She burned up a ton of calories, incorporated some restorative exercise, which is “good,” but heads home only to dive head-first into a bag of pretzels to satisfy her raging hunger… er, is it cravings? Oh. And she may be back tonight for a spin class, schedule-permitting.

> In short, Emily has been at the gym WAY. TOO. LONG. Unless you are a professional athlete or fitness competitor whose job it is to stay in shape, there is no reason you need to be exercising for hours each day. For one, it is excessive. And, just think of how much else you could accomplish if you streamlined your workout routine so that you are in, out and done in less than an hour. QT with the fam? Friends? Work? Relax? Sign me up!

SCENARIO #2:

Fast-forward six months and Emily has undergone what I like to call #cardiorehab. While [steady-state] dates with the treadmill still happen, they are far less frequent and used strategically within her weekly exercise plan. She has learned the value in lifting heavy weights, that intensity NOT duration is what drives results in the gym and that the caloric model of metabolism explains only part of the equation. [That is, sustainable fat loss requires both caloric deficit AND hormonal balance, the latter of which is often overlooked in talking about diet and exercise. How many of you have heard someone say to someone trying to lose weight, “just exercise more and eat less?” Using exercise as the primary tool for weight loss creates a slippery slope when really, nutrition is what gets sustainable fat loss over time.]

With this knowledge, Emily has learned (and continues to practice) to prioritize short-duration, high-intensity workouts over those that are longer in duration and more moderate in intensity. In other words, the “fun” exercise (i.e. yoga, group ex, running) serves to complement NOT replace the heavier lifts and sprint workouts (i.e. HIIT cardio). By maximizing calorie-burn both during and after the workout (up to 24-48 hours?!), THIS is efficient exercise; and exercise that need be fueled by more than that which constitutes the carbatarian diet. <– That, I was.

**It is worth mentioning here that there is nothing inherently wrong with steady-state cardio, group fitness classes and/or restorative exercise. In fact, each can have a place in a balanced lifestyle, if you *choose.* But, IF fat loss is your primary goal, these options do NOT give you the most bang for your proverbial buck. 

#FitFun Friday [No-Equipment Required] Workout #1:

Perform a five to ten-minute dynamic warm-up, then set your clock for 30-45 minutes. Moving directly from one exercise into the next, push hard then rest until you can push hard again. If you get to the bottom, work your way back up (starting with 10 reps). As always, be safe, modify as needed and make sure to get a quick stretch or leisure walk, time-permitting. See how far you get, record it and try to beat it next time!

*REMEMBER: Quality rest leads to quality work and quality work leads to quality rest. #legooo

100 situps

90 jumping jacks

80 air squats

70 step-ups (do NOT alternate; if you don’t have a platform and risers, use a bench, a chair, a half-wall)

60 lunges (alternate)

50 push-ups

40 crunches

30 ice skaters

20 lateral lunges (do NOT alternate)

10 burpees

If you try it, let me know what you think on my Facebook page!

Are you doing hours of exercise and still look exactly the same? I know I was. If you are ready for a change, and are interested in learning more about hormonal fat loss exercise and nutrition, be on the lookout for my 8-Week #CardioRehab program, COMING SOON!