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The Other 23

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The Other 23

When people come to me for their initial assessments, we always discuss their fitness habits and goals. That of course, leads into a discussion about their nutrition habits- undoubtably the most uncomfortable aspect of personal health for people to share. After we work through the initial thought stream of why they came, we talk about the other 23 hours of their days. I ask questions like, but not limited to:

·         How do you sleep?

·         How long is your commute?

·         How many hours are you seated behind a desk?

·         Where do you eat your lunch?

These questions are thought provoking and educational because most don't fully think through the concept that the one hour they workout is just that- 1 hour. We have an additional 23 hours that make up the majority of our day, and we tend to forget about adding in healthy habits to those hours as well. We assume that if we workout and eat relatively well, we should have the healthy bodies we desire. Have you ever come to a point of making positive health changes in your life, remaining consistent in your diet and your exercise regime, yet you don't lose weight or you plateau quickly? If you're eating well, and exercising 6 days a week, why can't you lose weight? There are a multitude of reasons, but most assume they have a medical condition or they are under-training. Truthfully, those reasons make up maybe 10% of the situations. The rest of the people I see, need to add healthy habits in to the other 23 hours of their days. People resist this idea because it seems so simple, but it is the simple truth.

I am sharing this from a place of remembering what it's like to work hard and still struggle…This concept of the Other 23 is how I initially lost my weight, and it's how I keep it off. Back in September, I suffered a pretty bad concussion and whiplash playing goalie for a soccer game in my women's 30+ rec league. It was a fluke, and I paid dearly. From September 2014-April 2015, I slowed my workout routine from 6-7 days a week working out with 2 days steady state cardio, 2 days soccer, and 3-4 days HIIT (Yes- I had a little over train going on), to maybe 4 days a week of walking, weight lifting or yoga (each week varied on how often I did each activity). Recently, as a family, we decided to get UP Bands by Jawbone. I am so competitive that I have to exceed steps of anyone on my team daily. Keeping track of my steps, I realized something profound-- I am not practicing what I am preaching! I work from my home so I have 10 steps to get to the bathroom, 15 to get to my kitchen and 20 to my studio. I don't go anywhere that requires many steps, so if I want to practice what I preach, I need to be intentional about moving my body! Since getting the band, I get up and walk my dog a few times a day, make more excuses to park further way, and I even find time to walk to stores to pick up a handful of items instead of driving. Adding back in these healthy habits also stops me from snacking frequently and are helping my stress level. I use my walking time to listen to podcasts and sermons to widen my mind and maximize the return on time invested. On occasion, I even just take in the beauty of nature around me, which is just another form of meditation and appreciation. Being intentional in my Other 23 in a short 2 week period has decreased my bloating & my weight, improved my sleeping, improved my nutrition, and even gotten me excited about my workouts.

If you are one of those people out there not seeing results or seeing plateauing results, I encourage you to start implementing one new healthy habit into your Other 23 each week.  Here are a few to add in your day, and increase results, and increase your joy:

·         Drink (at a minimum) 1/2 your body weight in ounces of water daily

·         Get up and walk around/pace for 2-5 minutes every 30 minutes

·         Turn off all electronics 30min-1 hour before bed

·         Create a bed time routine to trigger the rest response in your body

·         Have a dance party with your kids to take a break from school work every afternoon

·         Stretch during commercial breaks

·         Read instead of watch TV

·         Take a walk after dinner (it may even stop you from having dessert)

Keep movin'!

LJ Eastmead

ACE Personal Trainer
AFAA Group Fitness Instructor

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Spring Break = Spring Training

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Spring Break = Spring Training

Are you home with the kids this week? Does that stop you from getting to the gym? Then I hope you're ready for Spring Training? Athletes do it, why not you?! Can you complete this one week workout plan? I bet you can! It's challenging and it won't be easy, but it IS doable. Remember, you need to make this work for you- that means modify, increase what you can, decrease what you must, but DON'T - GIVE -UP! **Virtual high-five** 

Each day, spend 5-8 minutes warming up your muscles so you don't injury yourself. Then, it's GO TIME!

DAY 1: 

Sally Squats:
Play this song
Go up and down in the squat when instructed by the song
(Use weights and go deep if you can)
Rest 30s then repeat 3
INSERT STAPLES BUTTON HERE: "THAT WAS EASY" What's Day 2?

DAY 2:

50 Air squats
10 Burpees
40 Sit ups
10 Burpess
30 Walking lunges
10 Burpees 
20 Push ups
10 Burpees
10 Pull ups or Chair Dips
10 Burpees
20 Push ups
10 Burpees
30 Walking lunges
10 Burpees
40 Sit ups
10 Burpees
50 squats

I CAN DO THIS!

DAY 3:

Active Rest day. Today, spend about 30 minutes getting your heart rate up in a fun way.
Walk or Jog around neighborhood, Hike, Swim, Play a sport, Do something active!

I'M READY FOR DAY 4!

DAY 4:

Fight Gone Body
1 minute each, 3 rounds

Push ups
Squats
Burpees
Pull ups
Sit ups
Rest

Repeat 3Xs or more!

THAT'S ALL YA GOT, DAY 4?! 

DAY 5: 

Active Rest day. Today, spend about 30 minutes getting your heart rate up in a fun way.
Walk or Jog around neighborhood, Hike, Swim, Play a sport, Do something active!

DAY 6: 

Deck of Cards

Shuffle the deck, then flip over the top card to reveal your exercise based on the card number (Face cards are worth 10 reps, Aces are 11 reps)  and the suit using the key below:
Spades = Squats
Hearts = Burpees
Diamonds = Pushups
Clubs = Situps

8 of clubs would be 8x sit-ups, 6 of hearts 6x burpees, etc.

BRING IT ON DAY 7!

DAY 7:

In succession, no rest till the end.

25 Burpees
25 Plank Jacks
25 Mountain climbers
25 Crunches
25 Heel Touchers
25 V sit ups

Rest 30s
Repeat. How many rounds can you knock out in 25 minutes?

If you made it through this workout week, you're definitely ready for Health Defense Challenge! Make sure you check us out!

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Workouts provided by Andrew Beof


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I'm proud of her...because she's me...

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I'm proud of her...because she's me...

I have been working on many marketing pieces these last few weeks and spending more time than any one person should for their own mental well-being. As I got into marketing more on Instagram, I found that there are many more photos of very cut, muscular, almost-naked people on there than almost anywhere else on the internet. Considering that is the social media the younger generation uses, it's a bit disheartening- especially as the mom of a tween. Although that was bothersome, it is not why I decided to blog.

I am constantly posting about how I live a healthy lifestyle, and be certain that I am showing you the best of me most times. I want to show people how I do healthy things so they can join me on this side of physical health. It was life-changing for me in multiple ways and I want you to experience a piece of that, but my story isn't your story. Maybe choosing to live a healthier life is part of that, and maybe it isn't. That's only for you to decide. But if you are only recently following me, you may not know fully who I am. This woman right here is who I am to my core:

She had the guts to make a commitment to run a half marathon and then another when she was overweight. She was confident enough to squeeze into her spandex, lace up her shoes, and let all of the ripples in her body shake in front of the world. The photo above is me finishing my second, very slow half marathon at Disneyland with a smile on my face because I was so relieved I didn't have to run on my plantar fascitis foot any longer! But that 188lb, 5'8" woman is me. She got me to my 150lb self and even down to 145lb (until she realized it was too low). I'm grateful she had courage that I, ironically, don't always have in this body.

LJ_fullprofilesmll.jpg

This woman above...she is still insecure, she still overeats regularly and beats herself up over poor choices. She lives in a place of fear that one day she is going to wake up and be the size of the other woman. She obsessively weighs herself because she believes if she stays thin, she still has value. And somehow if she gained weight, she would be of no use to her clients. Or worse yet, everyone who find out she really is a phony who over-eats and practices unhealthy habits.

It's true the struggle is real everyday. Even living a fit, active, healthy lifestyle, I struggle with body image that is ingrained from 31 years of feeling inadequate because I was overweight and "big-boned". Just because I'm in a smaller body doesn't mean that goes away. I don't know if it ever will, but I am getting more OK with that. I'm proud of 188lb LJ for all she accomplished- 2 half marathons, running businesses, graduating from college after being a Marine, a wife and a mom. She did the best she knew how, and right now as I sit here and write this, I am so grateful she had the courage to tackle all of those things regardless of the lies her mind was telling her.

I think we all need to take a few cues from my strong, enduring, "I don't care what you think" and, yes, heavier past self. Tell those lies in your own head to "SHUT UP!" and starting doing it anyway! The lies we tell ourselves are just that, lies! Don't believe everything you hear in that head. Take a moment to evaluate what you are hearing. Is it true?

I don't know who you are reading this or why you chose to stick it out, but I can tell you this one thing. God placed you on this earth for a special purpose He has JUST FOR YOU! No one else can accomplish your purpose, and no one else will! You have beauty, talent, and a passion for a reason, don't let anyone take that away from you- ESPECIALLY YOU!

I'm proud of LJ then and now...because she's me!

Thanks for listening!
LJ Eastmead
lj@infinitely-fit.com
 

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