Fit Tip Friday

September 15, 2017: Listen to your Body

The past few weeks I’ve been going extra hard at the gym. And I’ve noticed I haven’t been stretching as well as I should, which is super important. I woke up in the middle of night so stiff it hurt to move from one side of my pillow to the other. That was my body telling me it has some much needed muscle repair to do and I need to take it easy. So, I decided to take a yoga class to stretch out all my kinks and make my muscles happy.

Pushing yourself is one thing. But over doing it is another. Listen to your body. If something doesn’t feel right just don’t do it.




September 8, 2017: Redefining Health

Redefining Health


No matter what our weight, we can use the cues from our physical and mental selves to judge how healthy we are.

Health is not a numerical concept and cannot be defined using statistics. Human beings, however, tend to want to quantify wellbeing into easily understandable figures. We feel compelled to ascribe numbers to every aspect of wellness, from the qualities of our food to our fitness levels to the physical space we occupy. As a consequence of social pressures, we turn our attention away from health and focus instead on the most contentious of these figures–weight–checking our scales to see how we measure up to our peers and role models. Yet each of us is equipped to gauge our relative healthfulness without any equipment whatsoever. When we have achieved a state of wellness, we feel buoyant and energetic. Some of us are naturally slim, while others will always be curvy. No matter what our weight, we can use the cues we receive from our physical and mental selves to judge how healthy we really are.


When you throw away your scale, you commit to a lifestyle that honors the innate wisdom that comes from within your body and within your mind. It is logical to examine how you feel while considering your health–a strong, fit, and well-nourished individual will seldom feel heavy, bloated, or fatigued. If you have concerns regarding your weight, remind yourself that at its proper weight, your body will feel buoyant and agile. Movement becomes a source of joy. Sitting, standing, walking, and bending are all easy to do because your joints and organs are functioning as they were meant to. When you are physically healthy, your mind will also typically occupy a place of well-being. Mental clarity and an ability to focus are two natural traits of whole-self health. Surprisingly, to focus are two natural traits of whole-self health. Surprisingly, promoting this type of easy-to-discern wellness within yourself takes no special effort outside of satisfying your hunger with nourishing, wholesome foods and moving your body.

The numbers you see on the scale, while nominally informative, can prevent you from reaching your healthful eating goals by giving you a false indicator of health. You will know when you have achieved true health because every fiber of your being will send you signals of wellness. When you choose to listen to these signals instead of relying on the scale, your definition of well-being will be uniquely adapted to the needs of your body and of your mind.

Taylor, Madisyn. “Redefining Health.” Sep. 8, 2017.

July 14, 2017: It’s All About The Motivation!

Getting to the gym five-six days a week isn’t easy. Some days I can dive right into a high demanding work-out and other days I find myself barely making it through. On the weeks I am not so excited about the gym, I analyze my routine. It’s easy to fall in love with certain exercises but after repeating them too often they get boring. If this sounds like you, my advice is to try a long-term challenge. Join Facebook groups or ask your local gym if they are doing any fitness challenges. It gives you an end goal and it switches things up.

Another aspect I take a look at are my goals. You’d be surprised how fast most people hit their goals. Creating new ones will give you the motivation to hit them, whether it’s, running farther, setting a new PR on dead-lifts or finally being able to do 100 sit-ups in a row. You know your body better than anyone else!


July 7, 2017: When is the best time to exercise?

For me, the best time to exercise is in the morning, especially if I have to work. Squeezing in a work out in the morning is much more doable than making myself go after a long eight-hour shift, because once I sit down I am not getting up. To make it easier on myself in the morning I choose my work out before I fall asleep and pack my gym bag. Preparation is key and I can get up and go. Fun Fact: People who exercise in the morning are more likely to make healthier food choices throughout the day. But this question is difficult to answer because there isn’t a “best time” or “right time” of the day. A work out is a work out and ultimately anytime is a good time to exercise! Choose a time that fits best with your schedule!


June 2, 2017: Avoiding The 2 O’clock Crash


To avoid that dreaded 2pm crash my fit tip to you is, eat every 2-4 hours and constantly stay hydrated. Skipping meals frequently is not your friend but your worst enemy. You may feel okay at first but skipping meals will slow your metabolism causing you to feel sluggish, because your body is trying to save energy. A few yummy snacks are any vegetables and hummus, my favorite pairings are carrots or peppers with hummus. Dark chocolate for my sweet tooth’s out there (a few pieces, not a whole bar), mixed nuts or low sodium trail mix, hard boiled eggs, and plain greek yogurt with granola. The key is finding moderately packed protein snacks that will maintain your blood sugar levels but also keep you full. People love to grab fruit as snack and I do too, trust me but eating fruit alone will cause your blood sugar to spike due to the high amount of fructose (natural fruit sugar). Try pairing your fruit with cottage cheese which is high in protein or oatmeal which is high in fiber.