*FITNESS SHOULD BE FUN!!*

Someone mentioned in conversation the other day that they "hated" working out.  I thought; really?  You HATE moving?  You HATE being active?  You HATE making yourself better?  You HATE feeling good about yourself?  I don't know about you but the way I feel while I am kicking my own butt and after a great workout is amazeballs!  THEN it hit me...those words used to come out of my mouth until I changed my tune, my routine, my attitude, and my lifestyle.  I figured out the secret sauce when it comes to fitness.  FUN.

Living a healthy lifestyle shouldn't be a daunting task.  It should be fun.  Does that sound crazy and unrealistic?  Well, it shouldn't.  Working out shouldn't be viewed as a crappy and annoying chore.  It should be viewed and approached as a fun experience because you are getting to know your body (and yourself) on a more personal level and are making an effort to improve yourself!  You may even meet some great people along the way!

Are you motivated?  If you dread the workout you are about to do maybe your fitness regime needs fine tuned and redefined!

Although diet, nutrition, hydration, and a workout plan are extremely crucial and I talk about all of those all of the time too, the most important ingredient to fitness is FUN.  Transform your fitness into a lifestyle that is invigorating and fun.  After all, your most effective fitness occurs when you are having fun.  You should be doing activities that you enjoy which will then lead you to doing more of it!  See how that works?  Magic.  Add some variety, spice it up!  Keep things fresh!

I actually struggled with this for a long time and learned this aspect of it all the hard way after developing an unhealthy relationship with exercise.  I was not having fun at all with it.  I dreaded my workout every single day.  Yep, it's true.  I would turn into a miserable "you know what" just thinking about it.  Afterwards though, I was a brand new person because I was FINISHED!!  Once I started thinking about my workout that still needed completely, whew...watch out!  It shouldn't be like that.  It shouldn't be a dreadful or even scary activity because it is NECESSARY and BENEFICIAL on so many levels!  I was very unhappy and quite honestly, I was unhealthy.  I didn't know jack about my body, how to treat it, and what I should be feeding it.  I thought I did.

Things have drastically changed these past few years for me because I got to know my body.  I figured out what are considered fun workouts for me and what would keep me coming back for more.  For example, I am not the most flexible person in the world, and I don't really do anything "slow,"  so yoga = not very fun for me and that's OK!  Beneficial?  Sure.  Not fun for me though.  However, I will do it occasionally because of the fact that I am not flexible and want to improve upon that.  I now have a wide variety of workouts that I do throughout the week (thanks, Beachbody) and if I want to switch it up one day, well guess what, I will!  One of the great things about fitness is that it is a flexible and accommodating aspect of our life!  There are many different options for all different fitness levels, personalities, and schedules.  Get outside, stay inside...either way, there are options!

Incorporating fitness into your life in some way shape or form should also be mandatory.  Make it mandatory for not only you, but your loved ones.  It doesn't mean you have to run 5 miles, or swim 50 laps.  You could simply walk 1 mile, ride a bike, go on a hike, take the stairs instead of the elevator...really...anything!  Chances are, you want to be around for as long as you can and be the best version of yourself that you can be for those in your life.  Now, of course, there are some things out of our control when it comes to our health, but this, the physical activities that you partake in, can be controlled.  You control you.

Now that I am older, have a different schedule, and honestly a different outlook on life, I realize that staying healthy and taking care of myself is absolutely essential.  Exercising isn't necessarily something that I NEED to do, it is something that I GET to do.  There are people in this world that are unable to do what I and others are able to do to stay healthy.  I can control me and only me and only hope to influence those around me.  I want to have as much control as I can over how long I am on this Earth!  We need to appreciate what we have control of and what we have and not take that for granted.

Bottom line... make it fun.  Keep it interesting and do things that will keep you coming back for more.  When you add variety it will also work several different parts of your body and give you a more efficient and effective workout plan and routine.  

We have 1 body, so treat it well and be kind to it!

*THE IMPORTANCE OF REST DAYS*

So I will admit it…when I started down this road of exercise after I graduated from college and was no longer playing a sport every day, I was not a fan of rest days.  Before I joined the Beachbody world, I would run and run and run and run until my shins felt like they were going to EXPLODE and I was in a walking boot from a plantar fasciitis flare-up.  Sounds fun, huh? 

I was afraid of taking that 1 single day off from my normal routine because I thought I would gain 10 pounds and completely get off track and lose everything I worked so hard for up to that point.  Does this crazy talk sound familiar to anyone?  WOW - was I wrong.

**NOTE:  There were other factors going on in my life at that time that led me to develop this unhealthy relationship with EXERCISE and even nutrition.  So keep in mind, make sure you are surrounding yourself with POSITIVE people who lift you up, SUPPORT you, BELIEVE in you, and ACCEPT you for who you are!!  I can’t stress it enough!**

Well, once I got my head on straight and starting developing a healthy relationship with exercise the light bulb went off and rest days became a necessity and honestly, a no-brainer.  Do I still hate them?  Yep, you bet!  BUT I know I NEED them.  There’s a difference.  ALSO, now that I am older (eek!) and my body just isn’t the same anymore, it is even more important for me to give my body time to repair and rest.  It is oftentimes a struggle on that particular day and some would say I am not “as” pleasant during that time, but what can I say; I am a mover and a shaker! 

Now sometimes my rest day might be different than others.  I might take the whole day off or I might not and just do lighter exercise as opposed to my high impact, high intensity normal activities.  For example, play softball, “try” yoga or PiYo or take a long walk with Milly.  Something to break a little sweat and get that heart rate moving.  This is perfectly OK and like I said, everyone is different. 

So what’s the skinny on rest days?  Why are they so important?  Well…

Rest days are actually implemented in many professional training plans, even those of Olympic athletes, in order to allow the body time to recuperate.  As we work out, we place greater strain on our muscles, tendons, ligaments, bones, and joints.  Our immune system is activated when there are muscle tears or joint strains, but if the body doesn’t come out of continual practice, this system doesn’t have the time to catch up and start patching everything back up.  Hence, if you’re building muscle, you should take a day off from lifting the same region so the body has time to repair the muscles you’re working. 

If you decide against the rest day and don’t implement one into your routine, you are actually increasing your risk of injury.  For example, let’s say you’re a runner…because it is a high-impact sport you are putting stress on your joints and lower extremities to a level that has the ability to crack bones and tighten muscles.  When you don't take a day off here and there, your tight calf muscles or tendons of the feet can lead to bone spurs, shin splints, muscle tears, tendon shearing, or even in my case, a plantar fasciitis flare-up, and so much more!  Also, when the immune system is responding, it floods overworked areas with fluid to help cushion those areas.  As a result, the problem lies in the fact that fluid retention can alter the proper movement of joints and create further injury.  So, by taking a day off, you’re not only allowing your immune system to help “fix” you, but you’re also keeping it from hurting you.  Double bonus!

So you might be wondering; do I have to take the whole 24 hours off?  Well, that depends on the type of athlete you are.  Mind and body athletes (think PiYo and Yoga) may want to take a day off altogether, whereas bodybuilders may only want to take a day off from lifting, but still do a little cardio.  It also depends on your level of fitness.  If you’re just now starting out with your fitness journey, your rest day should probably be a real rest day in which you do not do any activity at all.  A more seasoned athlete has a greater tolerance for continuing to do some light activity during a rest day, which is typically what I will do if time also permits.  Sometimes your schedule might not allow you to take the whole day off that you originally scheduled.  Life happens, things come up, and as we get older we still try and be that star athlete we were in our glory days so we are on Rec league teams.  :)

Another BIG component of your rest day is your nutrition.  It is VERY important not to eat the way you would on a fitness day.  In no way am I condoning calorie restriction, but you probably do not need all those carbohydrates if you’re not exercising as much.  Stick to your nutrition plan, but make it a “light” day.  This is where meal planning and prepping comes in handy…big time!!!  PREP & PLAN!!  This will be different for everyone and your body will probably hit a point where you feel ravenous because your metabolism has shot through the roof as you work out more regularly.  Just remember to eat well, eat right, eat on time and drink lots of water!  The one thing that might help you out when it comes to your nutrition on your rest day is that since you won’t be moving as much or doing your normal workout you won’t have the hunger strikes that you typically do. 

The bottom line and what I have learned these past few years and continue to learn each day is; give your body love and attention and know that every single athlete in the history of time does this too.  Take your day of rest to reflect on how far you have already come, where you are going, and the changes you are making in your life to better yourself and even the ones around you.  Be grateful for your body, willpower, and dedication and the fact that you even have the opportunity to have a rest day.

Every day is rest day for Milly!

Chunky Portabella Veggie Burgers

This picture might not do them justice, but these were AMAZING!  It's not summer but that doesn't mean you can't eat burgers or make them at home!  I don't think I ever need to eat a normal burger again!

INGREDIENTS:

• 2 cups portabella mushrooms, cubed; gills removed
• 2 cups cooked black beans, rinsed and divided
• 2 cups minced broccoli, fresh only
• 1/2 cup red onion, minced
• 3 eggs, beaten
• 1/ cup plus 2 Tbsp. Panko or Whole Wheat breadcrumbs
• 1 Tbsp Montreal Steak Seasoning
• 1 Tbsp Worcestershire 
• 2 Tbsp minced garlic
• 3/4 cup grated Parmesan cheese
• Olive oil

***I minced the broccoli and onion in my food processor!

DIRECTIONS:

1. In a large bowl add 1 cup of black beans and mash with a masher (chunks are OK).
2. Next, add in the mushrooms, the rest of the beans, broccoli, garlic, onion, and steak seasoning.
3. Mix until coated.
4. Add in the eggs, cheese, and bread crumbs and mix gently with a large spoon until the mixture is combined.
5. Set aside while you place a medium non-stick pan over medium heat and add 2 Tbsp Olive oil.
6. Once the oil starts to heat up, using dampened hands (the mixture will stick to you if you don't), scoop a 1/2 cup of the mixture into the palm of your hand and gently shape into a burger while pressing together.  The mixture should hold a burger shape and if it doesn't add additional breadcrumbs.
7. Place the burger into the oil and cook for 3-5 minutes per side or until golden brown and a crust has formed on each side.
8. Serve with hummus, guacamole, steak sauce, or hot sauce.