EPIC

Time for a quick check-in to remind you that your self-care matters! How many workouts have you gotten in this week (so far)?

My favorite thing about my life right now is ...

Which helps you relax more after a long day?

We all need downtime! Where do you want to go on your next trip?

It’s time to check in . What has been your biggest WIN so far this week?!

Quick tip to help you avoid the iffy sniff test when it comes to leftovers ... Make sure you label ALL of your leftovers and prepped food BEFORE you put them in the fridge or freezer! It doesn’t have to be a fancy label. A piece of masking tape and a magic marker will do the trick. Just write what’s inside the container and (most important of all) THE DATE.... I know we always THINK we will remember when we put that leftover stir-fry in the fridge, but too many times we don’t! There’s no point in doing meal prep ahead of time if you just end up throwing it out! Do you label everything before you put it in the fridge? Let me know below! :-)

Wait till Monday or start today?

What’s the MOST recent food photo on your phone?!?

MYTH OR FACT The fitter you are, the more you sweat. ... . . FACT! Fit people tend to sweat more than people who don’t work out regularly. It’s all about how much heat they generate! The fitter you are, the higher your workload and the higher your workload, the more heat you generate! That’s what leads to the extra sweat. Also men tend to sweat more than women because they are bigger and generate more heat. REFERENCE: https://time.com/3947804/sweating-healthy/

What’s your favorite exercise that you LOVE to hate?

The holidays are around the corner! If you’re feeling stressed or anxious ... here's a quick way to turn it around! When you breathe, make your EXHALE longer than your INHALE. (Seriously, try it right now. It’s kind of magical!) This works with your body’s nervous system (through your vagus nerve) to help shut down your body’s stress response AND release feel-good relaxing hormones, helping to calm you! ... For even greater benefit, try to breathe through your nose vs. your mouth. Do you ALREADY do this!? Let me know below REFERENCE: www.psychologytoday.com//longer-exhalations-are-easy-way-h

STARTING your fitness routine back up after quarantine? Important tip! START SLOWLY LISTEN TO YOUR BODY and then GRADUALLY INCREASE the length and/or intensity of your workouts. It can be SO TEMPTING to go hard when you first (re)start working out because you’re inspired and motivated.... But here’s something to know! When people started working out after taking a break due to the lockdown earlier this year, doctors saw an uptick in the number of injuries! Recommendations: Start at 50% of what you used to do (whether it’s cardio or strength training), and very slowly build back up. Your muscles, joints, and tendons will be very grateful! So what about you? Have you started back up your fitness routine after COVID yet? Let me know!!

Who is your fitness role model?

MYTH OR FACT When you first start working out or are coming back after a layoff, start with just cardio workouts to lay a good foundation of fitness before you begin strength training. ... . . MYTH! While cardio workouts walking, biking, jogging, cardio classes are important for your health and overall fitness, resistance training also offers huge benefits that you don’t want to miss out on! It can help you become stronger in ALL of your daily activities including your cardio workouts! and make it easier to stay active. It’s linked with a number of health benefits, from improved flexibility and balance to stronger bones and reduced risk of health problems like heart disease and type 2 diabetes. For best results, do 2-3 total body weight workouts a week in addition to cardio workouts (if you’re doing those separately)!

It’s workout time which do you choose? (There are no wrong answers!)

Tip to trick your brain into helping you create (and stick with) healthy habits! I have a tip for you that’s backed by real research in brain science and it takes just 5 seconds. The moment you get an instinct to do something healthy (exercise, floss your teeth, eat healthy, stretch) Just countdown 5-4-3-2-1, and then DO IT!!! ... Because otherwise, your brain will tell you dozens of reasons why you SHOULDN’T do those things and you can end up stuck in your same-old, same-old rut. Why this works: your brain is always on the lookout for threats and it wants you to feel safe and in control. So whenever you try to develop a new behavior, it can respond by encouraging you to stay in your comfort zone. BUT if you take action before your brain kicks into gear, it short circuits the process! This is the 5-Second Rule made famous by author Mel Robbins. And it really does work as long as you take ACTION! Have you heard of this rule before? Have you ever tried it!? Let me know below!!

Best music for strength training workouts?! Let me know below!

Give a shoutout to your fitness accountability buddy here!

Who is your biggest support for your workouts/fitness?

42%! That’s how much MORE likely you’ll be to reach your goals if you write them down. How about if you write them down 5x EVERY morning!? Well we don’t know for sure, but we DO know it’s insanely powerful. And if it’s something you’re having a hard time staying on track with, it’s an easy way to help prime your brain for SUCCESS! ... Every morning while you’re drinking your tea or coffee, or eating breakfast grab a notebook and write down ONE of your goals 5 times. 1Just ONE Goal. Are you willing to give this a try? How about for the next 3 days and see if you notice a difference :-) Let me know below, so I can help hold you accountable!

*MY MUST HAVE* If you see me working out, chances are you’ll notice I always have MyZone Belt with me. In fact, if I don’t have it, I feel a little less motivated. My MyZone Belt helps me track my heart rate to make sure I’m working hard enough, and it also helps me record my progress over time.... Do YOU have a workout must-have? Tell me about it in the comments!