How To Make Procrastination D.E.A.D. - Be efficient, get things done, and kick procrastination to the curb

Procrastination is the bane of my existence.  It haunts me if I let my guard down for a single second, and it threatens me as a business owner, self-employed woman, and competitive athlete.  Admittedly, I would rather pay invoices “later” and spend time with my wife or animals now! I’d rather leave the mobility and soft tissue work until “tomorrow” so I can deadlift or run today.

Putting things off; kicking the can down the road; procrastination; futurizing. Call it what you will, it can be a big problem.

Sound familiar?
It happens to us all.  

Recently I thought up an acronym that has helped me to keep procrastination at bay and get things done right in the moment:
Drop
Everything
And
Do

I have switched from having the thought “I should pay my bills later on” to “I need to pay bills now” and immediately walk over to my check book and do it!  In reality, it only takes me 10 minutes and then I haven’t added another task to my "To Do" list. 

Another example is when I have a great idea for a blog.  I used to think “oh that’s a great blog topic, I’ll write about that sometime this week”, but now I think “wow this is a great blog topic. I’m going to sit down and at least type out some important bullet points so I don’t forget about it”.  I am making a conscious effort to address the task as soon as it comes into my conscious thought.  I simply Drop Everything And Do.

This D.E.A.D. approach works best with important tasks that tend to pile up, such as folding and putting away laundry, vacuuming, paying bills, working out, calling a family member or friend, etc.  It gets things DONE, FINI, OVER WITH in the moment, hence killing procrastination.

And the beauty of not having tasks hanging over one’s head is the ability to be present in each moment of socialization, relaxation and enjoyment.  It makes for an overall less stressed way of life that is more enjoyable and pleasant.

So go ahead and kill that procrastination that’s been eating away at you; make it D.E.A.D.

Progressive overload is a principle in the fitness world that, when put in simple terms, means being able to do more of something.  Doing more can come in several different forms; reps, sets, weight, range of motion, and frequency are all examples of ways to “do more.” 

It is simply impossible to write an article on everything that the term “progressive overload” covers.  It can get pretty detailed, very personalized, and it is my belief that reading every piece of literature ever published on the topic would be undoubtedly overwhelming for the general fitness enthusiast.

An article on the exact steps outlining how a person should progress their fitness program, i.e. “Take 10 seconds off your mile pace time per week” or “Add 15 lbs to your squat every time you lift” is not a one-size-fits-all article.  The art and science of progressive overload is based on each individual, his/her fitness level, and the goal in mind.  If I were to give you, the reader, specific instructions around this, I would need to be with you while you train, watching your form and execution on a regular basis. 

However, there are some basic principles that can help guide you to successful progressive overload.

1.     Find & pay attention to your starting point:   The only way to progress is to first figure out where you are progressing FROM.  In other words, where is the starting line?  Figure out what you can do RIGHT NOW with perfect form.  Each person will be starting out at a different place.  Person A may need to begin with simple hip hinging drills for proper mobility, and Person B may start by Deadlifting 95lbs with proper form.  Where do you fall in this spectrum?  Be honest about your starting point.  You can only go up from here.

2.      Progression comes in many forms: There several types of progressive overload:
-    Increase in Range of Motion (ROM)
-    Increase in number of reps (volume)
-    Increase in load (heavier weights)
-    Increase in number of sets
-    Increase in speed/acceleration
-    Increase in frequency of lifting same load and volume (more days/week)
-    Decrease in total time of lifting a load

Be aware that you may be achieving progressive overload in a fashion you might not be “looking for.”  You may struggle to go from 25 to 30 lbs on your Kettlebell Sumo Squat, but you’ve been tacking on an extra rep with the 25lbs for the past 5 sets.  You’re still achieving progressive overload! 

3.     Form over Fatigue: Never let your form waver just to bust through another rep when you’re tired.  True progression is all based on proper technical form, so be aware of any breakdowns in form, and regress the exercise accordingly.  There will always be next time.

4.   Progression, like life, is always in flux: Do not let yourself forget that!  Just because you reach a new Personal Record on a 5k today, doesn’t mean you will forevermore only be faster.  Progression happens in flux and is not a linear process.  Variables such as fatigue, stress, fluctuation in weight, nutrition, etc. all play a part in whether you can go little bit further on any given day and progress to a new record.  If it doesn’t happen, don’t push it.  Injuries are NEVER worth trying to make your ego bigger. 

5.  Write, record, measure:  Folks who are serious about goals, be it a faster 5k or a personal record on a back squat, will all do one thing: record their efforts and progress.  Keep a notebook with you and write down what you did on each day.  Take notes on what you excelled at and what you struggled with.  Review your notes.  Make appropriate changes the next time.  If you’re always tracking and recording, you will show up prepared and have the best shot at doing better.

6.  You must always measure the same thing:  By this I mean, you must execute lifts, exercises, runs, etc. in the same fashion every single time. As they say, you can’t compare apples with oranges.  This is another reason to learn how to lift, run, etc. properly.  Do NOT trust the guy/girl at the gym who looks tan and has a six-pack.  Find a qualified professional: a personal trainer, a coach, etc. to teach some foundational basics.  Learn how to do something properly or you’ll make a habit of doing it poorly.

“Practice does not always make perfect. Practice makes permanent”

Progressive overload, or progression, can mean many things to many people.  It can be detailed and very specific, or it can simply mean “movin’ on up!” 

For the average fitness enthusiast, keeping the above points in mind, it will be something that can successfully be implemented into a workout program to yield great results.

 5 Time-Saving Tips to Improve Your Health & Fitness


1.  Pack your gym bag the night before:  Whether you are an early morning exerciser, or you hit the gym right after work, packing your bag the night before will save time and a potential gym disaster (read: forgetting a sports bra, or bringing 2 left shoes).  Pack the night before, and you’ll “grab & go” in the morning, knowing you’ve got all the right gear.

2.  Wash/peel/chop your fruits and veggies ahead of time:  You could have the best of intentions, and stock your fridge with fresh fruits and veggies when you go food shopping, but you may need to go the extra mile to be sure the food actually gets eaten!

When in a rush, and hungry, it can seem like a huge time suck to wash, peel, and chop up fruits and veggies to add to a meal.  Sometime, you may opt for a much less healthy option because its quicker and in an easy-to-open package.

If all the prep work is done ahead of time, when you’re in a hurry just throw a handful of your favorites into a blender and make a smoothie!  This keeps you on track to eating healthy, real foods!!

3.  Take inventory and make a list before going grocery shopping:  Okay, okay, I am guilty of this one, by and large!  One of my favorite “free time activities”  (as if I have so much free time!) is to go food shopping at Whole Foods.  I could spend hours in there, browsing, tasting, and piling up more and more things into my shopping cart!

In order to avoid this potentially hazardous time and money overtaker, take inventory at home before you head out to the grocery store.  Figure out what ingredients you need for your next few meals, along with what staple items you need to replenish.  This way, you won’t be swayed by unnecessary purchases, unhealthy foods, or other distractions!

4.  Cook in bulk & divide:  The thought of making each meal in “real time” can be daunting for many people.  Whether your alarm clock is set too early to think about getting up any earlier to cook breakfast, or you get home after a grueling 14-hour day, and can not bear the thought of slaving away over dinner.

Cooking in bulk, dividing, and storing meals can help save time and energy.  For breakfast- make a dozen hard-boiled eggs and have them ready to go for the week.  Need dinner?  Cook up a big batch of chicken, rice, and frozen butternut squash in the crock pot and divide up for 3-4 nights dinner.

IF you’re someone who gets sick of eating the same thing over and over, throw 2-3 servings in the freezer and save for another time.

5.  Plan your workout ahead of time:  Don’t waste time in the gym by aimlessly wandering around, looking for a piece of equipment that looks interesting.  Don’t leave it up to using whatever machines are not occupied at any given moment.  Wasting time in the gym is just that- a waste.  Minutes spent in the gym doing nothing do NOT count toward fitness, so make your workouts efficient and effective.

Plan your workout ahead of time, so you know exactly what’s coming when you arrive.  Athletes, powerlifters, personal trainers, and even seasoned gym rats can be seen walking around the gym with pieces of paper that contain their programming for the day.  It is pre-determined, purposeful, and specific.

Have you ever wondered what athletes do in the minutes and seconds leading up to their matches or games?What runs through a person’s head causing him or her to create laser focus & unbreakable concentration, while simultaneously quelling fear, anxiety and the distraction of a crowd or opponent?What makes it possible for people to push through negativity and doubt to do something they’ve NEVER done before?The answer is Visualization.

By that I mean, closing your eyes and picturing yourself completing a task or activity.

According to an article in Psychology Today, mental imagery and visualization have direct impact on many functions of the brain, such as motor control, attention, planning, and memory.  When you visualize yourself doing something, you are, in fact, training your brain for the actual activity.  Often times athletes and performance artists spend much of their training time using visualization and guided mental imagery to help prepare their brain, and their body for the upcoming task or event.  Many say that the visualization portion of their training is equally critical to the physical part.

You may have seen LeBron James just before the start of a basketball game, off to the side of the court, with his eyes closed and his body moving slightly.  In this case, he might be visualizing himself making every single shot he takes.  He is probably envisioning slam dunks, 3-point shots, and some steals.

The same may go for Lindsey Vonn right before she shoots out of the gate in a ski race.  She pictures herself taking every turn at top speed, cutting through the snow and nailing every single jump with ease.  She visualizes doing all of this faster and more efficiently than her opponents.

Now, you might be thinking- I’m not an Olympic or pro athlete, what does this have to do with me?  Well, the power of visualization translates to the average person, and is just as beneficial.

In my personal training business I work with clients not only on toning their legs, arms, and flattening their bellies.  I also work on Training the Brain and creating behavior change.  As both a licensed social worker and certified personal trainer, I know the critical importance of the Mental Muscle, especially when it comes to physical activity.

A large part of training the mental muscle involves visualization when learning new tasks.  This could include running a lap around a track, doing a pull-up, executing a squat, or holding a difficult yoga pose.  Whatever the task is, visualizing yourself executing it from start to finish in perfect fashion will maximize your chance for success.  Visualization is just as powerful for a person trying to complete his/her first push-up ever, as it is for Michael Phelps to visualize winning a gold medal.

If you can SEE yourself doing it, your brain and your body are more invested and ready to actually get it DONE.  If your brain can paint a picture of what success looks like, chances for that success materializing increase.  The image you see in your mind creates a shift in the way your brain and body perceive the activity.  It no longer seems “impossible” when you are able to picture yourself doing it with ease.  The possibility of achievement is cultivated in your brain, and the body feeds off of that shift in energy.  The overall result is unification of the mind and the body working together to reach new goals.

It has been said that “seeing is believing”.  Close your eyes; what new goal do you SEE yourself achieving today?

Picture this:

You barely survive a long and brutal work day, followed by traffic that challenges your sense of “Namaste”.  After what seems like EVERY potential obstacle has been placed before you in an effort to derail your plans to get in some cardio, you fend them all off like a BEAST and get yourself in the doors of the gym.

Just when you think you’re home free, you see that every single piece of cardio equipment is already occupied by people who made it through the fray faster than you.

Treadmills: taken

Ellipticals: engaged

Rowers: reserved

Bikes: belong to someone else

NOW WHAT?!?!?  Don’t fret, fellow fitness friend, I have the perfect solution!  Five Fat-Fighting, Brain-Boosting Exercises that beat the cardio machines any day!!!!

5 Fat-Fighting, Brain-Boosting Exercises BETTER Than the Treadmill1) Run the Stairs:  Rather than mindlessly putting one foot in front of the other while watching a terrible comedy on the gym TV’s, challenge your body’s proprioceptive awareness by running stairs.  It will take a LOT more concentration to get up and down repeatedly without falling, tripping, or running into anyone!  You’ll work hard lifting your knees, bracing your core, moving your arms, and keeping your eyes peeled.

2) Bridges:  Get your Booty in prime shape by completing variations of this bodyweight exercise.  Start with a plain bridge [lie down, face up, with your knees bent and feet flat on the floor.  Brace your abdominals, and drive through your heels until your hips are elevated.  Give your butt a big SQUEEZE at the top!]  Variations include: single-leg bridges, bridges from a bench or physioball, or weighted bridges.

3) Burpees:  Yup, I said it.  And I know you just shook your head in disapproval.  You can’t argue that Burpees get your heart rate up, require 100% of your focus, and require lots of coordination and core control for the move to be completed properly.

4) Skaters:  This exercise gets the body moving laterally (from left to right), in a way that we don’t usually move during everyday activities.  Place a mat on the ground and stand behind it at the left edge.  Use your right foot to hop across the length of the mat from left to right catching your trailing foot behind you.  [Think about what speed skaters look like in the Olympics- low to the ground, core engaged].  To progress this exercise, don’t let your trailing foot hit the ground.  Maintain a low, athletic stance which will require your entire core to fire!

5) Jump Squats:  At the risk of encouraging an oft-botched exercise, I believe the jump squat (when done PROPERLY) is extremely beneficial.  It gets the heart-rate up, requires focus, helps improve explosive power, and torches calories!!!!  The most common mistake I see folks commit with this exercise is not finishing at the top.  Instead of finishing with a tall JUMP, straightening of the legs, and activation of the glutes (butt), people often stay flexed in the hips and hunched over, even at the top of their “jump”.  Check out the photos above: the end of a jump squat should look like the last pic in the Burpee sequence, not the 2nd picture!

Today is Martin Luther King Jr. Day.  A day to meant honor a man who stood up in front of the world and declared that he had a DREAM.  He professed his desire to make this world, and his place in it VERY different.

Some thought he was absolutely crazy.  Some thought his so-called dream would never come true.  And some thought he was just ONE MAN who never stood a chance against society at large.

But Dr. Martin Luther King Jr. did not listen to the naysayers.  

He did not pay attention to those who did not believe in him.

Dr. King wasted no time worrying what people would think of him.  No, HE HAD A DREAMand he used all of his energy to work toward making that DREAM come true.

This morning, before I started my workday, I Googled Dr. King’s “I Have A Dream”speech and read it.  It was incredibly powerful and moving.  It was so inspirational.  It reminded me of the TRUE spirit of this day.

I carried that inspiration with me all day long.  I thought about the ways in which I can channel Dr. King’s energy into everything I do.

I want to carry Dr. King’s tenacity and dedication into the DREAMS that I have!  I want to remember that as lofty as my dreams might seem, and as tiny as I may feel in this great big world, I CAN make my dreams come true.  I  never want to forget that MLK was one of many people who died trying to make his dream come true.  I respect and honor a person who believes in something so deeply that he/she will give 100% toward making it happen.

 I want YOU to do the same.

I want YOU to think about how it might have been if Dr. Martin Luther King Jr. woke up one day and said,

“It’s just too hard for me to make this dream come true.  I don’t have enough time in the day to get it done.  The issue of civil rights is TOO BIG to tackle alone.  I’m just one man, how will I make a difference??”How would the world be different today if MLK didn’t take a stand for what he believed could come true with some dedication and hard work?  How would the world be different if he did not stand up in front of a huge crowd in our Nation’s capital and say “I HAVE A DREAM”??

What if Dr. King did not dare to dream?

He was one man.  He was one solitary person with a dream.  And look at the ripples he has caused; felt through an entire nation and society for generations.

Today, take some inspiration and courage from one of the most memorable and honored men in history.  Take a page out of Dr. Martin Luther King Jr.’s book, and declare your dream.  Have the courage to say it out loud with your own voice.  Have the tenacity to make it come true, no matter the obstacles.

When people “Dare to Dream”, the world changes.  Mountains move.  Revolutions arise.  People are freed.  Minds evolve.  Peace occurs.

I present you with this challenge today:  DARE TO DREAM.

It’s been just over two weeks since we rang in the new year & made resolutions that we SWORE we would keep.

• Lose weight
• Eat Healthy
• Get fit
• Join a Gym

Any of those sound familiar to you???  If so, I have a question for you: Have you kept your word so far?!??!?!    Most folks end up ditching the resolutions they make on New Years for a familiar routine and comfortable trend that does not lead to anything new.  After all,

“Nothing changes if nothing changes”Well, Lucky13′er, do not fret!  Here are my Top 5 Tips for keeping a New Year’s resolution!!!!  Pay close attention 

FIVE TIPS TO GET BACK ON TRACK TOWARD YOUR GOALS/RESOLUTIONS1)  Make sure your goal is something you WANT.  Do not jump on board with your roommate, best friend, partner, or sibling just because.  Take some time to sit down and figure out what change(s) you’d like to see in your life.  Derive your goals from there.

2)  Make your goals S.M.A.R.T.  Remember the acronym from above: Specific, Measurable, Attainable, Realistic and Timely.  Do not make a vague goal such as “I want to lose weight” or “I want to tone up”.  Instead have a goal of “I want to lose 1 lb a week for 10 weeks by exercising for X mins a day for X days per week,  eating more fruits, veggies, lean proteins & cutting out soda and fried food”….Or “I want to be able to do 10 push ups on the floor by May…I will do so by signing up with a personal trainer at my gym and getting a personalized strength training program made for me”

3)  Make room for changes.  Some of the best advice I’ve ever received is “Nothing changes if nothing changes”.  It couldn’t be more true.  If you do not make changes in your daily routine, food intake, exercise regimen, interactions with people, etc… then you can’t expect any changes to happen to the bottom line.  Your day-to-day will need to feel a bit different, because it will need to BE a bit different.

4)  Believe you can get it done.  Think about the goal you want so badly that you’re willing to do whatever it takes to get there.  Close your eyes and picture getting it done.  Picture being there, at the “finish line”.  Think about how you feel both physically and mentally.  Channel those thoughts and that energy into your efforts in the journey.  You must truly believe in your ability to get to the finish.

5)  WRITE IT DOWN.  This point definitely gets wrapped up in a few other points above, but deserves its own.  I can not emphasize enough the power of the written word.  It doesn’t take much to think about or even talk about doing something.  But it takes a higher level of dedication to sit and write it out on paper.  It makes it more real, it puts it right there in front of your face.  Write down your goal (In INK or MARKER) and hang it somewhere you can see it.  Also write down WHY you want to achieve the goal.  Seeing these statements day in and day out will keep it fresh in your brain.  It will help to keep your fire burning!

So what now?  Go. Get. It. Done.  If you’ve fallen off the Resolution wagon, review these points and get back on!!!! If you’re chugging along full force but know someone who could use a hand, send them this blog post and offer to help them out.  There’s no reason an entire year of hopeful change should be sacrificed before the first month is over.  Dream it then DO it!

Happy 2014, Lucky13′ers!!!!  We are starting off the new year in typical New England fashion: with a HUGE snowstorm!!!  The flakes are already falling as I look out my living room window, and it makes a gorgeous backdrop for our Christmas tree in the floor-to-ceiling glass solarium.  But, the inches are supposedly going to turn into (possible) FEET of snow within the next 24 hours.  Schools, gyms, and other businesses are all closing.   So HOW will you get your SWEATfest done?!?!  There are people everywhere who have just committed themselves to new goals, resolutions and dreams.  Its day 2 of a new year and a new outlook.  Don’t worry, I have a solution!!!  An at-home workout, of course!!! Here is a workout that will keep you on track during this winter wonderland of weather!

Warmup
- Hip Swings
- Inchworms
- Over the Fence
- Dynamic Hip Flexor Stretch
- Cat/Camel

The Workout
1. Glute Bridges x25
2. Mountain Climbers x40
3. Jump Rope x1min
4. Push-Ups x10
5. Side Plank x30 seconds/side
6. Squats x20
7. SEAL Jax x25

Go through that circuit anywhere between 1-5 times, depending on your fitness level.  Be sure to cool down with a stretch!

Happy New Year and enjoy the white stuff!

At the end of a long, endurance-based season of triathlon training, I was very eager to start lifting heavy things again and put on some muscle mass.  I did lots of research for just the right strength program, and ended up going with the “Strong and Ripped” program from Tony Gentilcore.  My partner, Jen, actually found the workout and we ended up choosing it for a few reasons.  They include, but are not limited to:

1. Tony is from central NY, and so is Jen.  She grew up in Syracuse and went to SUNY – Cortland.  So, anyone from the same neck of the woods is good, in her book.

2. Tony cracks me up with his hilarious blog post pre-explanation of the actual program.  He talks about Mr. October, a puke bucket and Britney Spears.  You definitely need to check it out.

3. The program looked sound, and seemed well within our ability and interests.

4. We were willing to try something titled “Strong and Ripped” cuz that’s exactly what we wanted to be!

What We Changed In the Program and WhyWe made some deviations from Tony’s layout, but we made sure to keep the Strength portion in tact.  For the first two weeks, we did 4×6′s and for the second two weeks we did 5×5′s.  Same with weeks 5-8.  What we tinkered with was the MetCon piece.  Both Jen and I have previous shoulder injuries and were careful about the shoulder work we did.  We decided to omit band resisted push ups and scarecrow.  We added in fun things like hip thrusters from a bench, push/pull with the Sled (that was BRUTAL), as well as using heavy ropes to PULL the sled while seated.

We also opted to change Tony’s 5-15 minute finishers.  This was not because we didn’t like the look/sound of them, but again to accommodate our preferences and injury tendencies.  We had just come off a Loooooooong triathlon season that included LOTS of running, so we decided to make “Finishers” of our own.  They consisted of: Burpee (with possible push up) and reverse lunge on each leg.  Multiply that by 20 and voila!

We also worked x1 per week with a trainer so we could get new ideas, get our form critiqued and get some additional feedback

What I Got From the “Strong and Ripped” ProgramIn short, I got exactly that: strong.  and.  ripped.  I am absolutely amazed and excited about the changes my body has made over the 8 weeks of this program.  I have noticeable definition and lean muscle mass, especially in my shoulders and arms.  My legs didn’t “grow” that much but they are stronger, for sure.

I also was reminded that leaving EVERY single workout feeling like a Mack truck has run you over is NOT what leads to success.  I remember in my early 20′s, working SO hard to get stronger and faster, but I went about it the wrong way.  I would lift for an hour and then do 60 minutes of cardio EVERY day.  The setup and execution of my programming was all wrong.  Then I got “edumacated” and understood the principles of program design and progressive overload.  These 8 weeks were a great reminder to me that strength WILL come, if you just follow the program.

Thirdly, I got a renewed faith in my body’s ability to rebound from injury.  I was in a car accident this past spring that sidelined me from EVERYTHING.  I went through a long course of physical therapy and had to re-learn how to use my shoulders, arm and back.  I wasn’t able to train or compete in part of my triathlon season, and even when I was back, I was hesitant to go 100%.  For the better part of 7 months, I barely lifted anything heavier than 20 lbs with my left arm.  I was babying my shoulder and my back.  Once I got through PT, and started working to build strength with my trainer, I decided to test things with this program.  I was A-MAZED at my “new” upper body.  My pull-ups were better, my deadlifts were more crisp, and my muscular definition was so different than it had been a year ago.  I am SO grateful for my body’s ability to come back from that injury.

OK, Here’s the Bragging Rights SectionI am pretty impressed with and proud of the numbers I put up in this program.  They are higher than they had been, and I am even more excited to grow from here.  These were all done with a body weight of 130lbs.

Deadlift- 185lbs for 5 reps.  My previous max had been 140lbs at about the same weight.

Squat- 100lbs for 5 reps.  I had to do this one without a spot… I am hoping I can push that # even further with someone spotting me.

Bench Press- 100lbs for 5 reps.  I had always been afraid to bench with full range of motion due to my shoulder, but here I am… putting up triple digits.

Reverse Lunge w/Barbell- 105lbs for 5 reps.  I ended up wearing a weighted vest to add some extra weight here.

Pull Ups- Full chest to bar with neutral grip for 25 reps.  I didn’t add any weight to these, and don’t plan on it either.  I would rather be able to do MORE consistent body weight pull ups.

Row- 44lb Kettlebell x5 reps (single arm)

In ConclusionI am VERY satisfied and VERY excited about my new gains.  I took a week off after the 8 weeks of this program, and have just started a program that I wrote for myself (with Jen’s help and input) that is specific to snowboarding.  One of the ways the “Strong and Ripped” program helped me is that now my baseline deadlift for 10 reps x5 sets is 135lbs.  AWESOMESAUCE.

Today I had a client email me saying she just returned from vacation and wanted to know: what’s the quickest way to get off the extra weight??  She wondered whether more cardio would do the trick, or if she should be focusing on more strength training to shed the extra pounds.  She is a fit and healthy woman who loves to run and kicked A$$ in my Bootcamp this past summer/fall! Check out the photo where she's KILLING that rope!

I realize that she’s probably not the only person wondering this, especially with Thanksgiving and Christmas (aka the Holiday Season) upon us! So I decided to share the advice I gave to her with the hope of answering this question of “how to lose vacation or holiday weight” for more people!

[NOTE: This blog is written as I structured my advice to my client, who is already in a good routine.  If you are not yet in a routine of healthy habits, its never too late to start.  Behavior change can happen for anyone with the right guidance.  My email is at the bottom of this blog, please reach out and contact me if you'd like some help!]

How to lose the extra weight gained over a vacation or holiday

In short: simply get back to your routine.

What I mean is, you are a healthy person who makes fitness a priority in everyday life.   You commit time on a regular basis to running and exercise at the gym.  You also pay attention to what you eat, and take extra steps to ensure that your food is prepared in a healthy manner.  In short- you have healthy habits.  YAY!!

That being said, don’t sweat the couple of extra pounds you gained during vacation/holiday.  Vacation/holiday is a time for relaxation, a bit of indulgence and a way to unwind from the stresses of reality.  The last thing you want to do to yourself when you get back is to then worry about the quickest and most effective way to shed all the weight you gained while you were away.  This immediately brings back a certain level of stress (Which exercise is best? If I do it X way, will it take too long?  If I do it Y way, will I lose weight faster?) which impedes the whole process.

Instead just get back to your regular routine of being a healthy person.Do cardio, lift weights, eat healthy home cooked meals.  Whether or not you do 5 days running and 3 days weights, or 2 days running and 4 days weights is really parsing hairs at an unnecessary level.



Truly, the things that will make the most difference in the least amount of time is the nutrition piece.
Here are My Top 3 Tips for “detoxing” your system after indulging:1) Drink more water than usual… drink 2 liters a day of room temp water with fresh lemon in it.

2) Take a break from alcohol.  Vacation is time to indulge, so when you get back, take a break from it.  Of any type of calorie you consume, calories from alcohol are the worst.  They are “empty calories”, meaning they have zero nutritional value.  They also add up pretty quickly!

3) Eat lots of veggies and lean protein.  If you’ve gotten into a groove of eating bread with each meal, or choosing high calorie dishes while on vacation, now is the time to get back to lean protein (fish, chicken, turkey, eggs) and veggies (leafy greens are awesome, but try to incorporate as many as possible).  Avoid the habit of dessert with every meal.  Be mindful of what you’re eating and the amounts.

 Try not to feel any stress, guilt, or remorse for anything you did or didn’t do or eat while on vacation/holiday.  It was a time to relax, and you enjoyed.  Now, just do these 3 things, get back into your regular routine, and you’ll be back to “normal” in no time.

YOGA + Lucky13 = GIFT to you! 
Lucky13Fitness is adding a NEW class and a NEW instructor to our studio schedule in the month of November!
We warmly welcome Emily Aarons, yoga instructor and massage therapist, to Lucky13!
Emily will be teaching a customized class for us, which will incorporate Vinyasa flow and mobility.

Here are the details:

What:  75-Min Vinyasa yoga class intended to release tightness after strenuous workouts and to relieve sore muscles all while getting a great sweat. The class will include heating up the body with a flow-style class, gentle twists for spinal tightness release, and end with restorative stretching to open the hips, hamstrings, and quads. Perfect for all levels! 
When:  Tuesday evenings 7-8:15pm
Where:  Lucky13Fitness studio, 23 Cambridge St. Burlington\
Why:  recharge, rejuvenate, and move to benefit your mind and body
Cost: $15 drop-in rate… OR… MY GIFT!

My GIFT to you is an amazing discount on a month pass for yoga! For the month of November, you can get 4 weeks of yoga for
ONLY $50!

What’s the first thing that comes to mind when you think of the color green?  For me, its Lucky13Fitness!!  For sports fans, it might be the Celtics or the Jets.  For financially minded folks, its money.  For nature lovers, it could be trees.  A color can mean many different things to many different people.

I’ve been thinking a lot about this color lately, and where I’ve been seeing it in my own life.  I’ve also been thinking about where its been missing in my own life.  After a lot of thought, I’ve come to the conclusion that there are lots of ways GREEN is beneficial and necessary to live a balanced and healthy life.  Here is my short list of what I mean.  Please let me know your thoughts!

Why You Need More Green1. GREEN = NATURE.  Plants, trees, animals, mountains, lakes, beaches, flowers, and more.  We all could use a little more quality time with the very Earth that we live in.  Chances are we don’t breathe in as much clean mountain air as our bodies would like; we don’t lie in the grass and look up at the tree-lined sky as often as we should; and we don’t take the opportunity to let nature relax our brain and our body so we can live a more balanced life.  We need more exposure to nature.  We need to look around and see more than a concrete jungle every day.  We need a break from the instant gratification, social media, and electronic driven society.  Make time to explore, hike, camp, bike, stargaze, and enjoy.

2. GREEN = LEAVES FOR EATING.  Spinach, lettuce, kale, swiss chard, arugula, endive, the list goes on…  Leafy greens are one of the most nutrient dense foods on the planet.  This means that per calorie, they are the most packed with vitamins and minerals.  They are fullof cancer-fighting, anti-aging, energy-boosting properties; we just need to EAT them!  We are all guilty, at one time or another, of going longer than we should without eating greens.  We need to make leafy greens a staple in our diet.  Add spinach to your morning smoothie, make a veggie stir fry for dinner, throw in escarole to your chicken soup, or have a salad.

3. GREEN = ECO-AWARENESS.  Cars, energy, businesses, restaurants, etc are now “going green.”  What does that even mean?  To me, it means being more eco-aware.  Understanding how our consumption, actions, inactions, purchases, indulgences, careers, commutes, and diets affect the planet that gives us a home.  We all need to do our part to educate ourselves and be aware of the environment in which we live.  The little things count: recycle, bring reusable bags to the grocery store, carpool, eat local and organic.  If each of us does one thing, the world will be a healthier and more enjoyable place to live.

4. GREEN = WEALTH.  Not just the monetary kind, though having financial sensibility is a requirement for success.  In this case, I invite you to think about all sorts of wealth: wealth of knowledge, wealth of support, wealth of experience, wealth of family, wealth of friends and wealth of love.  We all need to be more “rich” in these areas in order to live our best lives.  We need to take risks and open ourselves up to possibility, and we will find wealth is waiting for us at every turn.

We all need more green in our lives to be more balanced, healthy and happy.  We all need nature, healthy foods, respect for our Earth, and wealth of many “riches” in life.

What does GREEN mean to you?

Interview with Jarrod Charbonneau: How I completed a half Ironman

I recently got to sit down and interview a good friend of mine, Jarrod Charbonneau, about his latest fitness endeavour- a Half Ironman.  An avid cyclist, newly hooked to multi-sport events, Jarrod participated in his first triathlon in the summer of 2012 in his hometown of New Bedford, MA.  His competitive side was immediately hungry for more; in January 2013 Jarrod registered for his first Half Ironman, and began his grueling training process.  After he completed the event, I was excited to hear about how it all went.L13F: Congratulations on the completion of your first Half Ironman.  That event is no easy feat!  In one word, how would you describe the Half Ironman experience?

JC: Humbling

L13F: This event undoubtedly required a lot of training.  How did you choose to train for this event?  Did you consult a triathlon coach? Or devise your own plan?

JC: I wasn’t able to afford a coach so I did a great deal of research on 18 week training programs because although I am an experience cyclist and runner I was not a swimmer and figured I needed as much time swimming as possible. I chose a plan that seemed reasonably within the grasp of a 50+ hour a week working professional that was 2 a days 6 days a week (taking the 7th day completely off where I took yoga to get a great stretch I HIGHLY RECOMMEND IT) for the first 8 weeks then for the next 8 weeks was 2 a days 6 days a week with a light swim and run on the 7th day and finally a 2 week taper. The workouts were on a schedule where they would get progressively more difficult for 3 weeks then a light week and by the end my first “taper week” was pretty intense (see below)

•   Mon- 60 minute walk
•   Tues- 40 mile bike
•   Wed- 2,500 yard swim and 60 minute run
•   Thur- 20 mile bike
•   Fri- 1,500 yard swim and 40 minute run
•   Sat- 1,000 yard swim and 50 mile bike
•   Sun- 75 minute run

L13F:  Wow… that’s quite a training program.  What was the biggest obstacle to training?

JC: The biggest obstacle was doing extremely difficult workouts day after day after day, not fully recovering from the previous day and having to go at it even tougher the following day.

L13F: What changes did you make to your diet while training for the event?

JC: I sought a professional opinion in this category and what I did was simple, MINIMUM 3,000 calories a day with at least 1,500 cals of carbs and 1,000 cals of protein. This was very difficult to do in 3 meals a day so I adopted the Hobbit meal schedule- It’s a thing!!

1. Breakfast
2. Second Breakfast
3. Elevensees
4. Lunch
5. Afternoon Tea
7. Supper

L13F: How did you prepare yourself for the inevitable nervous jitters the night before, and the morning of the race?

 JC: I barely ever sleep before a race and it has been the bane of my existence for quite some time. The night before I watched a little TV then prepared my bags for transition and simply read a book in bed until I dozed off. This helps get your mind focused on something other than the event which coincided with my heart rate rising.

L13F: What was the most memorable part of the event?

JC: My most memorable part of the event was during the swim for a few reasons. They let the age group waves go every 8 minutes and each wave is clearly marked by a different color swim cap, and before the swim started I took note of the two waves that went off before me. When I was roughly 1/2 way through the swim I started passing people with swim caps of the wave before me which meant I had an 8 minute lead on them then to my absolute surprise when I was about 3/4 through I started to pass people with swim caps from TWO waves ahead of me! As I mentioned earlier I wasn’t the greatest swimmer when I started training and to see myself pass two heats made me feel like I was invincible.

L13F: What was the most challenging part of the event?

JC: The most challenging part of the race for me was at one point when I started the run where I realized I was extremely tired and had 10 miles to go. At this point I felt very dehydrated and malnourished so I knew I had to eat light and drink often and that’s what I did.

L13F: What did training for, and completing a Half Ironman mean to you?  What did you learn about yourself?

JC: To me it truly meant that determination is everything. If you think the training is impossible you aren’t thinking outside the box of balancing a social life while training and getting sufficient sleep. I learned two things about myself in this training: (1) I am comfortable taking on new challenges and excelling at them i.e. swimming 1.2 miles. and more importantly (2) My body can take a lot more of a beating than I ever thought possible

L13F: What, if anything, would you do differently next time?

JC: More Bricks all the time! During training with relatively fresh legs I could do 7 minute miles all day long but during the race I was around 8 and a half to 9 minute miles. Had I done more bike to run transitions, or Bricks, I think I would have been able to keep my average closer to that 7 minute mile pace. A good friend of mine who is a full iron man triathlete said that even if I ride 100 miles on my bike when I am done get of and immediately run even 1 mile.

L13F: What advice would you give to someone thinking about registering and training for a Half Ironman?

JC: My absolute best advice is that this isn’t an event where you can half ass your training and wing it. You have to be able to do each of these individual events before the actual race and feel great after doing them because when all three are stacked up, winging it is not an option. Know how much time it is going to take to train and then follow through with that training because you are just cheating yourself. Lastly, learn to love your alarm clock reading 4:30am.

Jarrod’s Final Half Ironman Times:

Swim 1.2 miles: 43 min 1 sec

T1: 2 min 34 sec

Bike 56 miles: 2 hours 48 min 40 sec

T2: 2 min 56 sec

Run 13.1 miles: 2 hours 2 min 47 sec

Total time: 5:39:56

If you are interested in training for your first triathlon or other sporting event, Lucky13Fitness can help!  We are experienced in training for marathons, triathlons, obstacle/mud runs, and more!  Contact us today by visiting our website: www.lucky13fitness.com.

Lucky13Fitness has added NEW locations and NEW days so that YOU can sweat with us even more!!!!   Check out our fall bootcamp schedule below!

We now offer Outdoor Bootcamp in Brighton TWO nights per week!!!!Take advantage of our FALL BOOTCAMP MEMBERSHIP and Save $$$$ on your workouts!

For ONLY $250, a FALL Bootcamp Membership will get you UNLIMITED Bootcamp classes at ANY of our locations! Yes, that means you can use it in Brighton, Burlington or BOTH!

*Lucky13Fitness Bootcamp Brighton
Where: Rogers Park
(corner of Lake and Washington Streets. Plenty of parking, MBTA accessible)
When: Mondays 7-8pm & Wednesdays 6:15 – 7:15pm.
Double the workout, double the FUN!!! 
Who: Anyone who wants to work hard, have fun and get FIT!
Cost: $18/class drop-in rate (cash only!)… OR… buy a Fall Bootcamp Membership for $250 and get
UNLIMITED Bootcamp through the end of October!

* Lucky13Fitness Bootcamp Burlington 
Where: Lucky13Fitness Studio, 23 Cambridge Street, Burlington, MA
When: Every Thursday 7-8pm
Who: Everyone who can’t make it to Brighton, wants to workout indoors, or wants to rock out at the L13F studio!!!!
Cost: $23/class drop-in rate (cash only)…OR… buy a Fall Bootcamp Membership for $250 and get
UNLIMITED Bootcamp through the end of October!

Please contact Michelle for more information or with any questions:  [email protected]
COME SWEAT WITH US!

As summer approaches, the amount of inquiries I get about the ways in which people (mostly women) can “slim down”, “get toned”, “lose fat from here, here and here”, “fit into a bikini”, etc. is multiplying. People want to know the tricks to getting a beach body.  Some people have legitimate expectations and questions, while others do not seem to understand the process.  This blog post is my attempt to set people straight (or gayly forward for all you non-heteros out there  ) about what you CAN and can NOT expect when it comes to getting bikini body ready.

Busting Bikini Body Beliefs… And providing the TRUTH!Bikini Body Belief #1: I need to target the underside of my arms, my belly, and the inside of my thighs to be bikini ready.

Belief Busted: Spot-treatment, in terms of fat loss, is not possible.  In order to lower your overall body fat percentage, you must work your WHOLE body in your exercise routine.  Strength training programs can zone in on certain muscle groups, but you will not get maximal results of the targeted group unless the rest of you is strong enough to support that.

Bikini Body Belief #2: I need to focus on cardio only, so that I can burn the most fat.  Strength training is not necessary.

Belief Busted: Cardiovascular exercise is very important for overall heart health, fitness level, as well as fat loss.  It is definitely an important piece of the puzzle.  But it is only ONE piece.  Strength/resistance training using dumbbells, Kettlebells, bands, tubing and even body weight are the KEY to building lean muscle that provides people with a solid look in a bikini.

Bikini Body Belief #3: I want to tone up, but am afraid to lift weights because I don’t want to get bulky.

Belief Busted: If your goal is to tone, then you MUST have the muscle to do so in the first place.  You can not tone bone, skin, or fat, so chances are you need a little more lean muscle to work with.  This requires strength/resistance training.  Muscle mass is not built through cardio, it is built through lifting weight (your own body, or something else).  Since this article is written for females, I want you all to listen up: YOU WILL NOT GET BULKY BY LIFTING WEIGHTS!!!!  Please trust me on this one.  What will happen is you will develop lean muscle mass that will give you the “toned” look you are going for.  In addition, it will also help your overall health by increasing your bone density, reducing your risk of falling later in life, improve your posture, etc…. I’m digressing, I know!

Bikini Body Belief #4: I’ll cut my calories really low and lose weight in time for summer….Who needs breakfast anyway!

Belief Busted:  Instead of denying yourself meals, or massively cutting calories to avoid weight gain, and even hope for some fat loss, make HEALTHIER choices that will serve your body better.  Take some time to plan out your meals ahead, so you don’t reach for crap when you’re hungry after denying yourself food all day.  Smart omissions you can make are: dairy, wheat/gluten, grains, processed foods, sugary drinks.  Try ramping up servings of the following: leafy green veggies, water with lemon, lean proteins, seasonal veggies, fruits.   Starvation will get you nowhere fast, bottom line.  

A healthy, fit body (in a bikini or a snow suit) is made by making healthy choices and staying committed to a healthy lifestyle.  Regular exercise, healthy eating, stress management and getting enough sleep are ALL so important.  With summer rapidly approaching, you might be looking for that extra BOOST to get you feeling your best on the beach.  If you’ve got the desire and the fire within, but need some assistance on just WHAT to do when you get into the gym, Lucky13Fitness is your solution!!! Visit our website: www.lucky13fitness.com and learn about our services!!! We are here to get you bikini body ready!!!

For all of you visual learners out there, here are some bits of VISUAL motivation for you to GET AFTER IT today and every day!!!!

- Accept no excuses

- Make no room for fear

- Carve out the time

- Believe it can be done


Click images to enlarge

It has been a bumpy ride these past few weeks.  Nothing has been regular or normal; my blog posts workouts and client appointments have been spotty at best, transit around the city has been choppy with neighborhoods disrupted and closed, many people feel less safe in this city than they did two weeks ago, etc.  The city of Boston (and, arguably, the world) was shaken a few weeks ago when bombs were detonated at the finish line of the Boston Marathon.  Since that tragic afternoon, so much news has unfolded about how it happened, who was involved, and the details leading up to the event.  Stories from eye witnesses, friends, relatives, classmates, and more all came to light over the past two weeks.  What we know now is a lot more than we knew on the sunny afternoon that it happened, but still we search to learn more.  We search for answers on how to prevent it from happening again.

For me, even after the week of fear and terrorism ended with a capture, the bumpy road continued.  Last Tuesday, I was in a car accident on my way to work.  I was eager to start a new, busy week and was on my way to the 1st meeting of my day.  Just one red light away from my office, I was rear ended.  I was not badly hurt and my car was not totaled but I went to the ER for a full workup.  Neck strain, headaches, back pain, and all the other great stuff that comes with “seatbelt syndrome”.  I was told to rest and not do much of anything until I saw my doc and a physical therapist.  That meant no working or workouts for me ALL WEEK.  This pretty much translates into torture for someone like me.

Tuesday night, Jen and I had a scary experience with our dog Chloe, who came down with “ODV” or Old Dog Vestibular Disease.  The presenting symptoms were VERY scary and I was so afraid we would lose our dear girl that night.  Thank God, Chloe is a fighter and she is healing!  We have been at her side 24 hours a day, as she has slowly started to walk, eat, and gain her bearings again.  

That is a LOT in 2 weeks.  But the common theme I have drawn from each of these events isStrength Through Healing.  I truly believe that no matter what the tragedy or trauma, the healing process will always add a layer of strength to a person, group, or animal.

My beloved hometown has created a slogan “BOSTON STRONG” that aims to remind and encourage people that strength will come through the togetherness and the healing.  

The injuries I sustained in my accident could’ve been a LOT worse, and I am grateful that I am able to walk, talk, and move freely.  I know that the week of rest I gave my body was needed; I would not have been able to function with my pain and injury without proper rest.   Yesterday was my first day back in the gym and I was able to run 4 miles and do a light lower body lift.  I felt strong in my run, and humbled in my lift.  I feel grateful that my body allowed me to reintroduce it to exercise after an appropriate healing period.  

Chloe’s energy last week was very low.  She spent most of her time cuddled on the couch with me… We both rested and let our bodies heal themselves, each in their own ways.  Yesterday, Chloe went for TWO walks around the block- the most she’d done in a week. Her body at rest has been allowed to recover, and I can see that she is regaining her strength through her healing.

Strength Through Healing will continue to be a mantra for me as all of these situations continue along the healing process.  I hope that all of you are able to find Strength in your own Healing process…. 

Happy MONSTER Monday…and Happy MARATHON Monday!!! Today one of the most prestigious running races in the whole world takes place right in my hometown of BOSTON!!!  The Boston Marathon is famous for its difficult course- most notably Heartbreak Hill- and its large draw, both of runners and spectators.  The whole city is abuzz and people are excited to celebrate.  Some people woke up today feeling like it was Christmas Day (yes, H$ & Paigey, I’m talkin’ about you two!!!)!

For the runners, today is a day where many people will do the unthinkable; they will complete a goal they once thought absolutely and completely impossible.  Many folks are running for a charity cause- to raise money for those who are seriously ill.  Many folks are running in memory of those they have lost, but who’s spirit will carry their loved one for the 26.2 miles.  Many folks are running to prove to themselves that they can achieve far more than they ever expected of themselves.

Each and every runner deserves a constant stream of applause, cheering, support and motivation for their entire run today, for they are all AMAZING achievers.  In light of this, today’s MONSTER Monday Workout is this:

MONSTER Monday Workout 4.15.13: Marathon MadnessThis workout is not something specific but instead a challenge to channel the will, determination and tenacity of each Marathoner.  Go watch even 5 minutes of the race, see the look on a runner’s face as they give 100% in each stride they take, and get truly inspired.  Take that positive inspiration and GO MOVE YOUR BODY.  Go do something that is outside your comfort zone; do something that you think might be a challenge and try it anyway.  Be vulnerable.  Be scared.  Be uncomfortable.  But be open.  Be ready for change.

If you’d like assistance creating a custom workout, contact Lucky13Fitness!!  Visit www.lucky13fitness.com for details or email [email protected] today.

Have you been thinking about finding a new fitness challenge?  You’ve done mud runs, you’ve done typical road races, and you don’t want to commit to a team sport.  What’s a person to do?!  Well, I have the answer for you: TRIATHLONS.  Multisport racing is one of the most challenging and humbling things I have ever done.  A competitive runner since high school, I always thought the pinnacle of my running career would be completing the Boston Marathon.  After an injury in 2007, my entire perspective changed.  Injury and physical therapy forced me to slow down and rethink my path and my goals.  It has been an amazing learning process and test of patience to live with and manage tendonitis; it forced me to think about other fitness endeavors.

Last year, at the encouragement of my partner Jen, I decided to register for an Olympic Distance triathlon….without ever having done a sprint in my life.  I quickly freaked out but put my anxiety into action by creating a training plan with my team.  I raced in 3 sprintdistance triathlons, and the Olympic distance in September.  It was the hardest but MOST REWARDING training of my life.  I have been forever changed as an athlete.  My perspective has grown, my patience with my body has increased, and my running skill actually improved!  By changing my training from something strictly running based (like the half marathon I did the fall before), I trained in 3 sports and reduced my overall injury tremendously.

If you have been itching to try something new with your fitness, I urge you to “give it a tri”!  A sprint distance triathlon is perfect for someone at the novice level, who commits to an 8-week training program to prepare.  Below are some FAQ’s about getting into multisport racing, and the answers I have based on my research and experience.

Triathlon FAQ’s

Q: Do I need a triathlon bike to participate?

A: For a sprint distance race, you do not need a fancy-schmancy bike.  People complete sprint tri’s with all sorts of bikes- road bikes, hybrids, and I’ve even seen a few mountain bikes out there.  Typically, you won’t be biking more than 12 miles, so it’s not a deal breaker if you don’t have the creme de la creme!

Q: Do I need to buy a wetsuit?

A: Depending on when and where you race, you may not need a wetsuit.  If you do, they are available for 1 day rental!  Check the rules/regulations for the specific event you’re registering for, and it should let you know if a wetsuit is required.

Q: I can’t swim!.. (or, I cant swim very well)… How do I get better??

A: Practice, practice, practice.  Swimming was my least strong event, and I was lucky enough to have a Coach who guided me through it all, from the first day in the water to the big showdown.  She even politely answered my first question of “Do I have to put my face in the water??” with a “Yes” and a smile.   If you do not have a swim Coach, you can find one easily at your local YMCA.  There are plenty of lessons available at public pools as well.

Q: How much swimming/biking/running do I need to do in my training?

A: Triathlon training programs are very sport-specific and focus on building the athlete’s power and endurance.  On race day, you need to be able to complete all three events IN SUCCESSION.  Those last 2 words are key.  Your training program will include lots of “bricks”, where you’ll do one activity after another.  This helps build endurance.  Any good tri training program will also include resistance training.  This part is crucial for maintaining strength for your event.

Q: Where do I find a triathlon training program?

A: Unlike road race training programs, triathlon training programs are rarely found free online.  This is because they are so specific to the athlete, the distance of the event, the course, and the time of the event.  They are often custom-written to take all of these variables into consideration.  If you are contemplating doing a triathlon and need assistance with a program, contact: [email protected]

Q: I’d like to do 1 event, but not all 3.  Can I have teammates?

A: Yes, most races allow for team registration.  This allows 3 people to split the event into single sports; one per person.  The team completes the event together, and records a cumulative time.  Check your event’s registration page for details.

If you’re seeking a new fitness goal, or want something new to achieve this spring/summer, GIVE IT A TRI!!!!  As an avid runner who never thought she’d veer off the pavement, I can tell you that it is just as fun and even more rewarding.  Please feel free to contact me if you have any questions or would like to learn more about triathlons and the training process! Email me: [email protected]