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5 Reasons You’re Not Enjoying the Benefits of Working Out

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When I first became a trainer, I really thought that if I could just get people to try working out for a couple of weeks they would be hooked just like I was. Needless to say, I was shocked to find that this was not the case. I still remember the first time a client said to me, “I just don’t get that high. I don’t feel amazing at the end of a workout. I don’t notice all these benefits you guys talk about.”…….

Anyways, if you’re reading this and know exactly what this client is talking about, then this post is for you. Having been in the business a bit longer, here are the most likely reasons I’ve found for why you haven’t fallen in love with it….YET 😉 ……

1)Your workouts are too intense

There’s a good possibility you’re starting too hard or pushing yourself too hard if….

  • you never feel good or more energized at the end of a workout
  • you’re always sore
  • you go back and forth between feeling really strong and awesome in a workout to feeling really lame and weak the next workout

You don’t need to run yourself into the ground to benefit from working out. In fact, you likely won’t if you’re doing too much. Most people only need 2-3 hard workouts in a week. THAT’S IT. I’m not saying you can’t workout more than that, but the other workouts should be less intense. Dare I say, easy to moderate. 🙂

2) You’re not getting enough rest

Being able to balance stress with rest is a critical step towards fat loss and overall health. While working out can be a mental stress reliever, it is also a physical stressor that your body still needs to recover from.

Two of the best ways to balance out stress is by getting adequate quality sleep and restorative movement like walking or yoga, etc.

3) You’re not eating enough to fuel your body

You need to be giving your body enough fuel to actually make it through the workout. If you’re too low in calories, proteins, or carbohydrates, this can cause lethargy, weakness, low energy, and an inability to properly recover. All of which will lead to not feeling so good at the end of the workout and not feeling the benefits of exercise.

4) You’re doing something you don’t enjoy

You had to know this one would be in here! 😀

Life is too short (and consistency is too important) to force yourself to do something you hate, especially when there are so many other options.

Yes, there are certain types of exercise that can probably help you achieve certain goals faster. However, ANY movement is great for your body!!

Before the age of technology, nobody “worked out”. Yet people were generally pretty healthy and there was no such thing as an obesity problem (much less an epidemic). How is this possible?? People simply moved more….a lot more. When you are up and moving, it’s also a lot harder to eat at the same time!

Anyways, the point is that if you’re looking to be healthier and feel better and you know you need to move more, forget what you think you should be doing and just do something (anything!!) you enjoy and do it daily. Most importantly…. Just move. 

5) Your mindset 

Instead of focusing on how hard it’s gonna be or how much you don’t want to be there, write out all the benefits you get from working out. Instead of focusing solely on the changes you want in your body, list of all the other reasons you’re working out.

Read through it before going into a workout. Focus on them when it gets tough. Remind yourself what a gift it is to be able to move and of all the things that it allows you to do.

Just like we have to maintain our homes and cars so that they don’t fall apart on us, our bodies require the same thing. The cool thing is, unlike the house or car, we get to maintain our body through fun things like playing or exploring or dancing or lifting (that’s right, some of us actually find that kinda fun. 😉 ). God made it in such a way that movement actually gives back to us on so many different levels.

play

Remember, it doesn’t have to be crossfit or biggest loser. It doesn’t even have to look like exercise!! Just be kind to your body. Show it a little bit of respect and gratitude by making it a priority and putting in a little daily effort. I don’t think that’s too much to ask for all that it does for you.

Which one of these most applies to you? What’s one thing you can do this week to change that?

Finding Time for Fitness

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At this point, I think we all know the benefits of moving and exercising. It helps us sleep better, reduces the risk of many diseases, and improves mood and mental clarity (think things like concentration, creativity, and memory). When we exercise, we have more energy, strength, and endurance. It just makes us feel better! We KNOW this.

jumping

But sometimes the distance between knowing what you need (and even wanting it!) and actually doing it just feels too far away – separated by a sea of busy schedules, kids, work commitments, chores, not to mention time for actual rest, rejuvenation, and connection with loved ones.

One of the struggles I most consistently hear about is just finding the time. So I wanted to show you that there are ways to fit fitness into a hectic schedule, even if you’re in a season of life where carving out a specific time to get to the gym every day is just not an option.

  • First thing in the morning –One of the easiest ways to ensure that it gets done is to do it first thing in the morning. No time to make excuses or for plans to change, plus, it’s a great way to start the day!
  • Make your playdate a partner workout – While the kids are playing, get in a workout with the other parents. Or instead of coffee, throw the kids in the stroller and meet up for a walking date. You still get to connect with a friend, but you’ll save yourself some money and do something good for your body.
  • Break it up – Maybe you just honestly don’t feel like the schedule allows for 30 solid minutes. So break it up into smaller chunks. Pick a few exercises and pair it with something that is a habit. For example, before each meal do quick circuit like this: 20 squats, 10 push ups, 20 lunges, plank for 30 seconds. It doesn’t have to be a meal. It could be during nap time or breaks at the office.
  • After dinner walk – Take the whole family as a way to de-stress from the day, wind-down before bed, and catch some awesome sunsets…

  • Workout while you watch TV – Instead of snacking when you’re not hungry or browsing social media only halfway paying attention, get up and workout! You still get to catch up on your favorite shows, but also do something that your body will thank you for later! Plus, many people find that working out before bed helps them sleep better.  😉
  • Weekends – You also have the weekend to fit 1-2 workouts in. Get the whole family involved or have your spouse take the kids while you get your workout on. Then you can take some rest days on those really hectic weekdays.

All you need is 30 minutes

Yes, you really can get a good workout in that time. When you are short on time, bump up the intensity a bit and only rest as necessary (i.e. when you feel you can’t continue with the same intensity or proper form) and try to hit at least one upper and one lower body muscle group….actually just try to hit as many muscle groups as you can. 🙂 A few dumbbells or bands are nice to have, but you can do it with just your bodyweight too. Give yourself 5 minutes for warming up, then pick 3-5 exercises and set a timer for 20 minutes. See how many times you can get through in 20 minutes. Here are two examples:

Example A (bodyweight)
1. Single-leg squat – 10-12 each
2. Push Ups – 10-12 (you can add a side plank in between each if you’re feeling feisty 😉 )
3. Hip Bridges – 12-15
4. Body Saw – 10-12

Example B (weights)
1. Squat with Shoulder Press – 8
2. Deadlift – 8
3. Inverted (or Bent-over) Rows – 6-8
4. Russian Twists – 12 ea

Take 5 minutes to cool down, foam roll, and stretch tight muscles. And you’re done!!

It must be a priority

No matter how busy you are, there are ways to fit fitness into your life. It doesn’t have to to be your #1 priority, but it does have to be a priority.

Like it or not, health demands our attention. If we choose to ignore it, it will eventually force us to pay attention to it and that’s not so pleasant. When you prioritize your health, you are prioritizing your family, work, spiritual health, etc. So commit yourself to finding the time and make it happen!

How-to: Turkish Get Up

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I consistently get asked how to do the turkish get up, so for those who have asked, today is your lucky day!

The turkish get up has got to be in the top 5 most awesome kettlebell exercises, but I will caution you, this move is sneakily hard and will show you where your weaknesses are. It is excellent for improving your shoulder stabilization, balance, coordination, whole body stability, posture, and pretty much works all of the major muscle groups as well. The reason I most love the get up is because it works the body in two vital skills: working the upper and lower body together as one unit and getting up off the ground.

turkish get up

It requires a high level of skill, so I almost always put them at the beginning of the workout while the body is still fresh. Plus it’ll get the entire body warm and ready for the rest of the workout.

Before I get into the video, here are a few reminders:

*The get up is not something you can just rush through mindlessly, so take your time and ease yourself into it. (Especially when you are first learning!)

*There are 4 positions in the get up: laying down, sitting, kneeling, and standing. At first it can seem like a lot, so the trick is to take it one at a time and just focus on getting to the next position.

*Since you are going to be holding a weight directly over your head and face the whole time, start with no weight until you feel comfortable with the movement patterns! Try to make the movement as smooth as possible.

*Keep your eyes on the weight, your elbow locked, and your arm pointed at the ceiling at all times. If you can’t keep your elbow locked the whole time, move to lighter bell.

 

Helpful Tips for getting to each position:

Sitting

This is not a sit up! Use your foot to push yourself over onto your side while at the same time, driving your elbow into the ground and punching your raised hand up toward the ceiling.

Kneeling

The bridge is to create enough space to pull your free leg back through into a kneeling position. One thing that can help is adjusting where your hand is. It helps for it to be a little bit outside and behind your bum. (see video)

**Keep your eyes on the bell during this!**

Standing

Make sure you’re using a weight where you can lunge up without bending your arm. From kneeling, curl the toes of your back foot under and, pushing through both feet, lunge up into standing position.

Now go get it…or shall I say, GET UP! 😀

If you guys enjoyed this tutorial and want more, let me know over on my Facebook page!

 

Getting back to “after”

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“We all want progress. But progress means getting nearer to the place where you want to be. And if you have taken a wrong turn, then to go forward does not get you any nearer. If you are on the wrong road, progress means doing an about-turn and walking back to the right road; and in that case the man who turns back soonest is the most progressive man.”  ~C.S. Lewis

This post is for those who have the before and after pics and who, for whatever reason, have found themselves back at the “before” picture. Unfortunately I encounter this a lot. In fact, I’ve been there before! Maybe not to the extreme of most, but I have absolutely been there. In college, I had my eating locked down. It wasn’t anything super strict but I was disciplined and balanced. I ate moderately, listened to my body, and I looked great. Then I started reading fitness magazines and following a bunch of fitness people and I lost my way. Instead of listening to my body, I blindly followed whatever newest “thing” that was supposed to give me that perfect body. Instead of making small reasonable changes, I tried to overhaul the whole system at once. It did lead to some weight gain, but even worse it lead to years of eating extremes.

beth burns fitness

Whatever your specific experience is, it’s one of the most disheartening and frustrating things. Add in the mind games we play with ourselves and the second, or third, time around becomes That. Much. Harder. So how do we do it? How do we get back to where we want to be and then stay there??

Here are a few things I’ve taken away from my experience…..

Learn from the 1st time

Learn to fail or fail to learn. ~Tal Ben Shahar

The only way the first experience becomes a waste is if you don’t learn from it and use it to help yourself make better choices this time around. Sometimes the answer is simple: you got hurt and got out of the routine. Sometimes it’s more complicated, but here are 2 of the biggest reasons I find when talking with clients:

1) The way you achieved your results was unsustainable for your life and enjoyment.

Maybe for a time, it seemed worth it to give up all your favorite foods and your social life. Until you achieved the desired results and started to realize it wasn’t enough and you wanted more out of life. Unfortunately, when you only know “on” or “off”, the only option is “off”. Find a plan that allows for some middle ground!

2) Your mindset.

Many assume they can go back to eating however they want after they achieve their desired physique. Maybe you never figured out how to make healthy eating and regular workouts enjoyable enough to keep them up when the going got tough. For me, I was so critical of myself. I never gave myself a win. I never learned how to appreciate and love my body, so I never felt like my results were good enough and that led me to keep searching for something new even when I was healthy, my eating was solid and balanced, and I looked the way I did.

I cannot even begin to tell you how huge and impactful working on improving my mindset has been for so many areas of my life. But I’ve definitely come to believe that it is absolutely necessary for a lifestyle that is both healthy and enjoyed.

Then LET IT GO

Learn from your experience, then it’s time to let it go.

Once I realized what I had had in college, I had a really hard time letting it go. Every time I slipped up, I thought about how I wouldn’t have had this problem if I had just stuck with it back then. It increased my already negative emotions and critical & harsh talk towards myself. I was “weak and stupid and undisciplined and didn’t deserve to be a trainer” and I reminded myself of this regularly.

The only way this served me was to increase my belief that I could never get back there.

The fact is that the present you is all you have to work with. Time to put on the big girl (or boy! 😉 ) panties and get to work. As the C.S. Lewis quote says, you just need to get back on the right road. You did it once. You can absolutely do it again! It’ll be a lot easier once you let go of what used to be and start telling yourself and believing that you can and you will.

Go back to the basics

One thing I kept trying to do was go back to the same things I did in college, but I couldn’t figure out why those things weren’t working for me anymore! The thing is I was in a totally different stage of life, so my priorities, responsibilities, hormones, stress levels, sleep requirements, and schedule were all different. The right road might not be the same road as last time. In other words, what worked for you the first time might not work this time around. It might be, but it might not be and that’s OK! If it’s not and you’re struggling with what to do…..

Go back to the basics. Be consistent with the basics. Build the foundation. Focus on the most important things first.

Keep in mind, for whatever reason, this is where God has you right now and He is using this second go-around to refine you & to make you even better. Don’t fight it. Don’t regret it. Keep pressing forward.

inspirational quote

4 Lies That Keep Us Unhealthy

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I hate that the health and fitness industry seems to have only made getting healthy more burdensome and stressful for most. I don’t think most of us are trying to make it that way, but either way it certainly defeats the purpose right?! We live in the age of information overload. While that might sound like a good problem to have, it also makes it so so SO hard to pick out the most useful information from the newest fads or marketing gimmicks.

Health is not about looking like some photo-shopped actress or about who can be the most hard-core or dedicated. It should enhance your life, not burden it. So I’d like to set the record straight by laying out some of the biggest lies that we tend to believe that are only making it harder to become healthy and happy.

Lie #1. The nutrition part is too hard, so I will just exercise extra hard to lose weight. 

No matter how crazy intense your workouts might be, you simply can’t out train a bad diet. In fact, training too hard or too often will actually increase hunger and cravings making it harder to eat better. Exercise can make you feel better in a myriad of ways like better sleep, more energy, more discipline, better mood, better metabolism, which is why it is part of the equation. It’s just not the entire equation.

beth burns fitness

Truth: If you want to lose fat, you need to improve the way you eat. If you’re looking to get healthy and fit and you want to start with the exercise just to get yourself going, then go for it! Just don’t expect to lose a lot of fat without changing your eating habits.

Lie #2. If I want to lose the fat around my (insert body part), then I must do extra work on said body part.

This goes right along with #1. Exercising a specific body part in order to lose fat in that specific area is futile. All the crunches in the world will not burn away the fat on your stomach. They will strengthen your abs. Strengthening all of your muscles, whether they have a layer of fat over them or not, is great for better movement and overall health. Unfortunately though you have very little say over where your body loses fat first.

Truth: Your genetics determine the rate at which and the order in which you lose fat. Of course, there are things you can do to encourage fat loss, but spot training is not one of them.

Lie #3. If I want to look like her, I need to eat like her.

I used to constantly be checking out what this trainer or that celebrity was doing. I was always looking for that thing that would be the life-changer for me and my clients. The only problem with all the information out there is that all it really does is keep you distracted from finding what works for you.

Come on now. For the most part, you know what you need to eat. But what’s challenging is breaking the old habits and creating the new ones.

Truth: You don’t need a new diet. You need to find tools that help you put into place a way of eating that not only gets you results, but is sustainable FOR YOU so that you keep your results! Sustainability is key. If you feel deprived and like you’re missing out, it’s only a matter of time before you go off the deep end. So while you may not get everything you want, you want to be getting enough to feel satisfied.

Lie #4. If it doesn’t happen in a month, it’s never gonna happen.

Most of us have completely unrealistic timelines for fat loss, so we quit before our bodies can ever catch up. Our bodies are designed to resist change. It takes time for them to adjust, especially if you’re making reasonable (i.e. sustainable!!) changes! There will come a time when the changes start to compound and the scales will start to tip, but how much time? Everybody’s a little different.

Truth: Accept that fat loss is going to be a process that takes time, patience, and persistence. The absolute best thing you can do is let go of the unrealistic timeline! It took you a while to get where you are and it will take you a while to get back to where you want to be.

faddiets

*For lasting change, stop looking for the quick fix and go back to the basics. Health is not about how perfect you can eat or exercise or look. It’s about choosing the things that are better for you, the majority of the time. It’s about making lasting changes that create a more full and enjoyable lifestyle FOR YOU.

Are you actually bulking up??

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I was wondering if you would be able to provide some input for me about weight training. It seems like every time I try to incorporate weight training into my workout routine, although I do notice an increase in muscle tone, it also seems like my “fluffy” areas (inner/outer thighs, butt, and abs) just seem to get bulkier UNDER the unwanted layer of padding! I’ve read a lot about how important it is for women to weight train, and that it actually provides a better, more effective fat burn than long periods of cardio – and that all makes sense. I’m really just wondering how long it takes to realistically expect to see fatty areas start becoming noticeably less fluffy? I’ve only been working with weights for 4-6 weeks now, so I’m trying to be realistic and stay motivated – but I guess I’m wondering if there’s some pivotal point where the results start to feel and look less bulky and start to look more lean? ~Aimee P.

Thanks for the question Aimee! I hear these concerns a lot, so I felt like it was time to address it. Honestly, I usually just encourage my clients to keep lifting while focusing on their nutritional changes because I know that if they do that it’ll all work itself out. But I thought I’d get a little more in depth today, in the hopes that by giving you a better understanding of what’s actually going on, it’ll become a little less stressful and scary and allow you to relax and trust the process a little more.

SO, you start strength training and all of the sudden it feels like your jeans are getting tighter and you fear you’re already starting to pack on the muscle. While it actually might not be all in your head, it’s probably not what you think it is either! So here’s the skinny (pun intended 😉 )…..

In the beginning, strength training can cause your muscles to temporarily retain water. When you’re brand new to lifting or getting back into it after a break, it’s a new kind of stress especially for your muscles. (Hopefully you have a great trainer who understands this and therefore, eases you into it as much as possible!) Anyways, due to this, your muscles will retain water in order to relieve inflammation in the muscles’ soft tissues. 4-6 week into training, this retention is most likely what’s making you feel puffy. However, this will not last forever. As your muscles adjust to the stress, they will shed that excess water.

As you continue strength training however, your muscles will begin to change. When not in use, muscles become small, weak, and limp. In this state, kind of like fat, they are going to easily conform to your jeans or move around that tight bra strap as necessary. Now, all of the sudden, they start taking on a shape of their own. A firmer shape that instead of simply conforming is actually starting to push back now! So while those jeans that used to fit around your butt perfectly might not actually be the perfect jeans anymore, this is a good thing! It means the muscle in your butt is becoming tighter and more shapely. As you lose fat and tone up, you’re gonna have to buy new jeans anyways! 🙂

On top of this, quite literally, is the fat we haven’t lost yet. As your muscles start to tone up, that fat might also readjust, making certain areas appear even more lumpy than usual! It is an unfortunate side effect but if you can push through, this too shall pass.

 

women's fitness

Here are some important things to keep in mind:

*Most importantly, remember that we tend to scrutinize our bodies on a level that not even our significant other does! Most of these changes that are glaringly noticeable to you, are NOT noticeable to those around you.

*The best way to make sure you’re losing fat as you tone up is to also be changing your eating habits as well. However, if you’re taking my advice 😉 and easing into better, more sustainable, nutritional habits, then this may be an issue for a few months. Remember, it took you a while to get to where you are. It’s going to take time to get where you want to be.

*Yes, there are some women with the genetics to build muscle easier. I am one of them. However, the ones that can build a significant amount are rare. So I want to encourage you to keep going! It might take some time for your muscles to settle in a bit. And if you ever come to a point where you are honestly putting on more muscle than you prefer, there are simple ways to reverse that. (And no, it’s not just to stop lifting! 😉 )

*Be willing to give it a solid 6 months. There’s a reason weight lifting is becoming a trend with women, from celebrities to former “cardio queens” to those just getting started. It’s such a breath of fresh air to focus on what your body can do instead of just what it looks like. Chances are you’ll find out that you’re a lot stronger than you ever thought possible, you’ll start getting definition where you never thought possible, and you’ll realize that being strong feels even more amazing than you ever thought possible.

You will become smaller, but you’ll become mightier too.  ~Jen Sinkler on weight lifting

I know that the idea of making things “worse”, even if just for a season, is hard to stomach. But the answer to your question Aimee is yes! For those that hang in there, you will come out the other side with a stronger, more sculpted, figure to show for it! And that’s just one of the reasons that make strength training a worthwhile endeavor!

Finding Purpose & Motivation

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In the last 3 weeks, I have sprained my ankle, badly bruised my knee, and got hit in the face with a soccer ball… hard enough to give me a bloody nose and leave me sore a few days later.

bruised knee

bruised knee (1.5 weeks later)

I'm pretty proud of this one. Soccer ball imprint on my leg hung around for almost a month!

I’m pretty proud of this one. Soccer ball imprint on my leg hung around for almost a month!

Needless to say, I haven’t iced this much in a LONG time, maybe ever, and I LOVE it. Maybe not the actual injuries and icing, but getting back into playing? Oh yeah…

See, I actually grew up an athlete. Then in college, I wasn’t playing any sports and that’s when I found lifting and the rest is history.

So back to today where I have recently started playing indoor soccer again. Maybe it’s all the time icing or maybe it was the ball to the face, but it’s gotten me thinking about some things that I wanted to share with you guys.

1) Getting older doesn’t have to mean feeling older

Did you know it’s actually been shown that loss of energy and muscle has less to do with age and more to do with inactivity? As we grow up and the responsibilities start piling up, one of the first things to go is physical activity. Inactivity, not age, is more often the cause of loss of muscle, balance, and coordination.

In Z-Health, we talk a lot about the SAID principle (Specific Adaptation to Imposed Demand). This simply means that the body was made to adapt to it’s circumstances and therefore, you will get really good at the things you do the most. In other words, in order to be efficient, the body works on a use-it-or-lose-it type of system. If you sit at a desk all day, your body is going to get really good at that. If you balance on your hands a lot, your body will get really good at that. Balance, coordination, speed, and agility are all a use-it-or-lose-it-type of skill.

Even being in pretty good overall shape, getting back into soccer has been rough for me. I’d even been doing sprints, but I seriously thought I might die during the first few games! Because sprinting in a straight line with no one else around is not the same thing as a fast-paced contact sport that requires eye-foot coordination, balance, speed, and agility for 40+ minutes.

With that being said, I know my training is helping me catch up more quickly. I might be slower than I used to be, but I’m not as slow as I would be if I hadn’t been working out the last 12 years. I’m definitely stronger and that has absolutely been an advantage. (Except in basketball: my shot is completely off now that I’m stronger in my upper body!)

My point here is twofold: first of all, stop using your age as an excuse. If you want to do something but are thinking  “I’m too old for that”, stop it! Yes, it might take you a little longer to catch on, but that doesn’t mean you can’t! Get out there and do it!

Second, if you want to be good at something, you have to do it. If you want to be good at soccer, you have to play soccer. All the “functional training” in the world will not make you better at a skill without performing that specific skill some times. Which leads me to my next thought….

2) Find what inspires you. Find your WHY.

Have you ever sat down and really thought through why you workout? Or has it always been just about achieving a certain look or number on the scale?

For me, it definitely started out as the latter. I used to follow fitness models and read fitness magazines. Sure, I liked that I slept better and it put me in a better mood, but if I’m being completely honest what I really wanted to was just to look great.

However, as time has passed and I’ve grown up and added in the adult responsibilities :), just looking great was no longer enough to keep me motivated and inspired. For one, I was so stuck on this unrealistic ideal image I had in my head that I was constantly battling discontentment and comparison. How I currently looked didn’t necessarily matter because as long as I didn’t look like “that”, it wasn’t good enough. So I put this constant pressure on myself of always looking for change and improvement. In my mind, if I wasn’t getting closer to that image, I wasn’t improving. Sound familiar to anyone? If not a certain look, perhaps a certain number on the scale?

Secondly, as my priorities started to change (and as much as I might like to look like a fitness model), it was just not as important as other things to me anymore.

As this shift happened, it became less about the look and more about what my body could do. It’s about being fit and strong in order to sustain a certain quality of life. Yes, I would still like to look good, but even more than that, I want to be able to play sports and climb mountains and experience life to the fullest. And I want to be able to do all of it for as long as possible. (Use it or lose it, remember?)

This mindset shift was HUGE for me. It brought enjoyment back into my workouts. Nowadays, it’s a lot less about what my body looks like and more about what my body can do. Instead of fitness models, I’m inspired by the 86-year-old woman who still does gymnastics and the old man who’s still playing indoor soccer. I have a much deeper purpose behind my training and that’s what keep me going. It motivates me during the crazy busy times and inspires me in the really low times. These reasons help me choose the healthier option and have in turn led to maintaining my physique as well.

There are all sorts of benefits outside of physique change that you will receive from working out:

  • Better sleep
  • Better digestion
  • Increased strength
  • Injury prevention
  • Better balance
  • Clearer skin
  • Hormone balance
  • Improved mood
  • Improved cognitive function (attention span, memory, reading, learning, etc.)
  • More energy
  • Better cardiovascular function & endurance (i.e. not getting out of breath just from walking up the stairs)

It’s a question that’s worth sitting down and giving it some thought: What inspires you? What’s your deeper purpose for doing what you do? What’s your WHY?

My sister and I were 4 years apart in school so we never played sports together. Now, some 12 years after school, we are playing together and it is so much fun!

After a game. My sister and I were 4 years apart in school so we never got to play together. Now, 12 later, we are playing together and it is so much fun!

 

Christmas Fitness Gift Guide

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We have a cute little Christmas countdown decoration that sits in our kitchen right now. According to it, there are officially 9 days until Christmas. (I don’t understand where this month went…) While I’m excited about this, I still have some shopping left to do and since I end up in the kitchen a lot during the day, that stupid little decoration just sits there and taunts me. Stupid little santas with their stupid little faces…

santa countdown

ANYWAYS, just in case you are like me and are still looking for gifts ideas, I thought I’d throw out some ideas for your fitness-loving friends or anybody looking to get healthier in 2015.

Overall Fitness Tools:

Probably my 2 favorite all-around tools for both men and women! They are both higher priced items, but worth it as they don’t take up much space and will easily give anyone plenty of options for an awesome full body workout.

Kettlebells
I’ve had a number of people the last few weeks ask me about where to get kettlebells. These are an investment, but for both quality and a decent price, Muscle Driver is a my favorite. Be warned: the shipping is where they get you, so don’t consider the price until it’s been added!!

lifting fave

TRX Suspension trainer
This is a fantastic piece of equipment as it can easily be taken and used just about anywhere.

Stocking Stuffers
For a few lower priced, smaller items that I really enjoy…..

Interval Timer
Whether you’re doing intervals or a timed workout, this is a must!

Furniture Sliders
These are a 2-in-1 gift really. For about $10, they provide a killer full body workout and will make moving furniture feel like a breeze! 😉

Water Bottle
A good water bottle is a must, especially something like this. It is stainless steel, insulated to keep your beverage cold or hot, and has a finish that doesn’t sweat!!

Joel’s Suggestion for Men

Sledgehammer
This is a favorite among many clients, but especially the guys! All you need is an old tire and you’ve got yourself a killer upper body/core workout AND an excellent stress/anger management tool as well. Ha ha! Plus, men love a good utilitarian gift! The one we own is 10 pounds.

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Nutrition Tools

Blender
We use our blender constantly, as it is an especially convenient way to keep up your fitness and fat loss efforts with a busy lifestyle. 

Food scale
A food scale like this one makes portion control super easy by measuring calories and even nutrition facts!

Outdoor Fitness

Camelbak Hydration Pack
I LOVE my camelbak. They come in all different sizes for snacks, tools, & other essentials and are perfect for hands-free hydration for hiking or biking.

Other Fitness Goodies

Tracking Devices
With a wide range in price, you can get anything from a pedometer to track your steps, Garmin to track your heart rate and mileage, or FitBits or the Nike Fuel band to track heart rate, calories burned, mileage, and more! These are great for keeping your motivation up!

Foam Rollers
The foam roller is a versatile tool that allows for a kind of self massage to help stretch out muscles and alleviate pain.

Yoga Mat
These are great for indoor or outdoor. They add a little cushion and will keep you from slipping and sliding, whether you’re doing yoga or a body weight circuit!

Fitness Fashion

New workout clothes always feel good! Here are a few of my favorites in order of price point (starting on the low end)….

TJ Maxx
Old Navy (capris especially!)
Fabletics (I haven’t actually tried this company out yet, but I keep hearing only good things!)
Gap
Athleta

*Toesox!
For barefoot training with a little bit of protection but without the slipping and sliding. For yogis or weight lifters alike!

***I also love the specialty shirts with fitness sayings on them! These are always fun and add a personal touch when you find the perfect saying for someone!
fitness tank

Workouts!

Gift certificates to a local gym or class. Hiring a coach is always a great way to get and stay motivated in the new year. With that being said, if you know someone who serious about getting healthy and needing some extra help, I’m offering gift certificates for both in-person classes and online coaching. Head over HERE and fill out the contact form with the details of what you’re looking for and we can get you set up with a gift certificate!

**I hope you all are enjoying a happy and healthy holiday season! Merry Christmas friends!!

What fitness gift are YOU hoping to get this Christmas? Share over on the Beth Burns Fitness Facebook Page.