Finding a Workout Tribe

Working out alone has its benefits and its struggles. Many people prefer working out with a tribe.

Find your tribe by considering what type(s) of workouts do you like to do? What time of day? Where – inside, outside, a class, a small group? Then begin participating in the activities you like where others who like the same activity are.

At first it may feel awkward and weird – remember you might the new person in class, however stick with it and give relationships a little time to develop. It’s also important to put yourself out there at times.


If you are hanging in the corner making it impossible for others to get to know you, guess what – they won’t. Make sure you smile, make eye contact, and say hello on a regular basis. Making friends takes time and hopefully your time for socializing is limited by the time and effort you put in sweating.

Here’s a little help in case making new friends is the tough part.

If you liked this post try these: engaging your family and friends in your workouts or What to consider when choosing a workout partner.

80/20 Diet Rule: Staying on Track – Exercise is only ½ the battle, you’ve got to keep focused on healthy eating, too:

Remember – the nutritional part of maintaining a healthy weight is about 80% of the battle. While exercise matters for quality of life, ability to live well into our older years, and feeling alive, it’s only about 20% of losing/gaining weight. This is because exercise is good at helping us use up calories (aka stored fat) but only if we aren’t putting more into storage.

In addition, exercise often creates more hunger – because you are using more calories you need more fuel. If you are eating your fuel via junk food you are only filling your tank with junk. The body then struggles to help you rebuild tissue and have what it needs to make sure you are strong and ready for your next workout.

Planning your meals and making sure to follow the 80/20 rule when choosing foods is important. Here 80% of the time you are on track for your goals (weight loss, maintenance, or gain) and 20% of the time you eat what you want. This can be looked at according to the hour, day, week, etc.

Check out E-Meals for help making healthy meal planning easy!

If you are following the 80/20 rule on food and making good, healthy, whole food, nutrient dense choices, you can be pretty sure your also following the 80/20 rule when it comes to the way diet and exercise work together to create a healthy weight for you.

This video goes over a case study of someone who works a lot, isn’t able to find the time to exercise, and is starting to have physical problems as a result of being about 100lbs overweight. He outlines where to start and how to stick with it.

If you liked this article – check out these:

More on food choices: Eat Well, Feel Well or making sure your workouts are fun and interesting: Cycling Your Workouts.

Photo Credit: Diet Quotes

Winter Outside Activity Ideas

Here’s some ideas for those of you who live in snow country.  Are you starting to feel a bit of cabin fever?  Many of us without snow still feel cabin fever about this time, so what can we do to beat the pent up feeling?  Get outside and enjoy winter of course! (For those not living in snow you can do your favorite year-round outdoor activities but getting outside can still help the winter blahs)


Even if you take a few turns around your yard, driveway, block, or neighborhood, you’ll feel better after being outside even if briefly.

Nordic Walking:

This is a small twist on our basic walking routine. You just add poles. This helps increase your caloric expenditure and I find it more engaging than just walking.

Cross Country Skiing:

Hook yourself up to some boards, grab some poles, and go! Cross Country skiing is one of the best aerobic exercises out there, and we have great trails just minutes from you. Many golf courses sport cross country skiing in the winter. Since both your arms and legs are moving you’ll create a huge calorie burn! There is a reason this is called the great-grandparent of all skiing.

Snow Shoeing:

If you can walk you can snowshoe! Strap on the much lighter and easier to use designs of today and get hiking. Again, you can find great trails within minutes, and you can use your shoes in a variety of snows. It is peaceful, relaxing, and a great way to get your heart pumping during winter.

Down Hill Skiing and Snowboarding:

Alpine or Downhill skiing and snowboarding are direct descendants of cross country skiing. Great lessons in physics and energy, downhill and snowboarding are other great ways to enjoy a winter workout and our beautiful area while being active.


Sliding downhill is a great winter sport. Its a cool way to pay off the uphill hike ! Plus it gets you to repeat over and over. Use caution and common sense as many injuries are a result of sledding. This is a cheap and easy way to enjoy quality family time and the outdoors.

Ice Skating:

Gliding across the frozen pond, twirling, and gaining speed, how graceful, or imagine a fast game of hockey chasing a puck across the frozen water with intensity and great friends. Broomball comes in next – Heart pounding, easy to learn, and we have a rink in every neighborhood!


When I explained this sport to folks in the south they were a bit perplexed. They never really got it. It could have been my explanation, but they kept getting stuck on rocks and sweeping – they never made the connection.

Ice Fishing:

Ok, this is only a workout depending on your preference for movement. Where did you park, how did you get to your spot, what will you be doing while you are fishing? The answers to your questions will determine what type of exercise this is, but if you park and hike in, and limit your fishing activities to fishing, it can be a great workout hauling things out and back and a wonderful way to enjoy a winter day.

Ice Climbing:

Looking for a great adventure – try ice climbing. This is the winter version of rock climbing, and once again there is great ice around here! Grab a buddy and take a class you’ll be hooked and ready to yell “climb on”.

Lose cabin fever by heading outside. I bet you can come up with more outside activities, so get moving and enjoy our winter days before they are gone for another year. Happy adventures!

10 Ways to Add More Activity to Your Day

Here are 10 Ways to Add More Activity To Your Day:

1) Park and Walk
2) Take the Stairs
3) Play with your children or other people’s children
4) Walk the dog
5) Take a stretch break every 90 minutes – get up from your desk and do a couple of simple stretches
6) Pace with you are on the phone
7) Carry your own groceries out
8) Make your lunch or break an active one – replace a sedentary meal with an exercise routine and smaller lunch – if you sit down and eat healthy following a workout you might enjoy it more than a long, sedentary, routine eating habit
9) Each time you go to sit down do a squat first – Act like you are going to sit down but when your butt hits the chair stand back up. By the end of the day you’ll have done a whole set!
10) Add some intensity to your house cleaning routines. When picking up around the house add lunges, squats, and rows to your chores. If you are feeling really good add some jumps or run stairs.

Get creative about your movement and watch your energy rise, your sleep get better, and your motivation to move grow!*

*no guarantees, though 🙂

Health is More Than Just Physical

As I enjoy a much needed summer break I thought I would focus on wellness this week. Being healthy isn’t just about being physically fit. In fact, that is only part of the equation.

Being healthy has many layers. Wellness can be thought of as a wheel (think pie – sorry to be using food but it works!) encompassing such things as career, relationships, and culture (the slices). It is important to examine each area to understand where you may be losing energy and in need of better balance (one slice is huge and the others slivers)

Although, my background deals mainly with physical health I can’t ignore the impact the other areas of wellness have played in my personal training clients’ success or failures.

Do you feel out of balance in any areas of your life? Have you thought about how they might be effecting your efforts to be more physically healthy? For example: Do they impact your food choices, your exercise habits, or your motivation and confidence levels?

After noticing how these imbalances are effecting you can you see ways to change and stop patterns of behavior? Sometimes just noticing can be so powerful the choice to changes becomes easy. Other times it may be incredibly difficult to change even though it becomes obvious you are self-defeating the hard work you are doing (or have done) to live more healthy.

Take some time today to notice the impact other areas of your life may be having on your physical health. In our next posting we’ll look at ways to bring better balance to life.