How I eat, work out and thrive as a busy professional

How I eat, work out and thrive as a busy professional

Let’s face it, if you are a busy professional, chances are you are – stressed out, overworked, short on time, tired and struggling to fit health and fitness into your life.

Aren’t we all busy professionals at this point?  Running around trying to fit more things into a single day – from spending time on yourself to spending time on your career…don’t forget the family!  Sometimes I even have to ask myself  “Do I have time to workout today?”.

Yes, I know I work in a gym.  You might say “it must be easy for me to workout and stay in shape”.  However, I am still a busy professional trying to balance work, life, family and my health.   

Making time for myself sometimes makes me feel guilty and selfish. Do you ever feel that way?

So for me “Do I have time NOT to focus on myself?” is a better question.

Well when you put it that way…

When focusing on yourself is hard.

Focusing on yourself is HARD.  We as women know that.  But, we usually don’t admit it…aloud.  When I find myself straying TOO far from focusing on myself into focusing on other people/things, I try and map out the the big priorities to SELF-CARE.  For me, that’s working out, de-stressing and food prep.  Your self-care might be different, but it should include those three things.

When Ben was going through Chemo (you can read more about that here if you want), I realized that I was not consistent with movement/workouts, my meals were all over the place and my sleep (self-care) sucked. It was certainly a stressful time, but, I was still a busy professional that had to take care of myself.

Workouts: I was stuck in a mindset that I had to get in 4 hours a week of strength training, then 1-2 hours of conditioning or cardio. That’s 5-6 hours! Unrealistic for me at that time. 

Meals:  I was grabbing and going…with little to no planning or prepping whatsoever. I had this idea that food prep would take hours and I just didn’t want to do it.  I would rather spend time with my husband supporting him while he was going through his battle.   

Sleep: I don’t watch a lot of TV but when I do it was right before bed, with my phone in hand or in bed. I needed a distraction to help me unwind from the day.  

At the end of the day, our health is the only thing we can count on.  I realized I had to get back to taking care of myself.  

So what strategies did I come up with?

These are what I used to help me.  You have to figure out what your making time for, then where do you need to put more time in or what do you need to work on the most.  You might decide to start small by just getting to the gym twice a week or you might try food prep on the weekends.  Whatever it is, commit to that one thing for a few weeks before you add in more.

For my workouts, I realized that I didn’t have to workout 4-6 hours a week to feel strong, maintain my weight or muscle. I trimmed my workouts down to 30-45 min with 1 day of resistance training in the gym and 2-3 days of kettlebell or body weight workouts at home or anywhere. I also added in 15-30 min walks every day.  The dog and I were both happier for it;) 

For my meal planning.  I started planning out what I was going to have for dinner each night and wrote it on our family white board. This allowed me to plan other meals (I don’t like eating the same things everyday) and prep accordingly. If you missed it, check out http://kdrfitness.com/mastered-meal-prep/.

For my self care, I revisited my Sleep Hygiene Rules –  no phones in the bedroom EVER, no watching TV right before bed (I just love to lay in bed sometimes and watch TV), take my supplements 30-45 minutes before bed (the last one is hardest for me), if I wake up and cannot get back to sleep, GET UP. I used to lay there stressing out about not sleeping…which kept me awake.  Putting that structure in place really helped me declutter my pre-bed time.  

Are you a busy professional?  We have a great resource for you (see below) that covers a lot of the things I talked about, gives you some great tips and tricks to help you re-focus on your self AND downloadable.  

Just click on the picture below and follow the steps!

 

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How to make a super shake.

How to make a super shake.

Protein shakes!  There tends to be a love/hate relationship with them.  Often times we get asked how to make a super shake.  We think of a super shake as something that has protein, fruits/veggies and fat all mixed together.  This is not your standard protein and water/milk shake!  Super shakes are a great way to:

  • Get calories in if your having a hard time eating due to surgery or something else.  Maybe your one of those lucky people that we tell you to eat MORE food.  It happens more then you think!
  • Add in a quick meal that stays “fresh” for a long period of time.
  • Increase your water consumption if your having a hard time getting enough water in.
  • Eat while traveling.

But, if you type in “protein shakes” you come up with over 10 million hits.  Meal recovery shakes give you over a million hits.  Super shakes?  19 million!!!  Let’s make it easier on you.  Here’s a great infographic that gives you a step by step process to making a super shake, from the liquid to the topping PLUS it gives the pro’s and con’s to a magic bullet vs. a vita mixer.

We will throw this out there – if your a guy, or if you like a more robust shake with lots of liquid and ingredients then you want to get something that has a large volume capacity (at least 32 oz) and a lot of WATTS!!!!  MORE POWER!!!  Generally over 1200 watts will take care of a lot of stuff.  I have made plenty of shakes that have been disasters because I put too many ingredients in them relative to water.  I have also burned motors out of shakes for the same reason.  The Ninja does a pretty good job if you get the beefiest version you can find.  Like this one -> click on the link to get it from Amazon.  We don’t make any money of this (disclaimer).

Enough words – show me the goods!

Click the picture below to download the pdf.  Don’t worry, it’s not a booby trap or anything, unfortunately I am not smart enough to figure out how to all of the features of our website.  But, I am smarter to fix 99% of your injuries and get weight off of you…and isn’t that the more important thing?

Do you have summer GOALS?  We want to help you reach them!  We are offering a special summer membership.  Click on the picture below to learn more about the summer membership.

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Exercise Technique Tip – Dumbbell RDL

Exercise Technique Tip – Dumbbell RDL

Exercise Technique Tip of the week – Dumbbell RDL

Dumbbell Romanian(What do the Romanians have to do with it? Not sure…but it sounds bad ass) Deadlifts are one of our deadlifts variations (hence the name). This movement strengthens your glutes, hamstrings, lower back and a little bit of the lower leg. The execution of the exercise is not particularly hard but there are some fine points that everybody should know.

Deadlifts/Romanian Deadlifts are one of the best exercises to lose weight or gain muscle mass. Oh and maximize your booty! 

ChrisD RDL ex. snap shot

DB RDL Steps:

Start standing with DB’s at hips.

Keep the DB’s close to the body.

Bend at the hips – Hip hinge with flat back and head neutral.

Keep weight on heels.

Pause for a second.

Return to standing.

Need a fitness jumpstart? 

 

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Exercise Technique – SA Bent Over Row

Exercise Technique – SA Bent Over Row

Exercise Technique – SA Bent Over Row

The SA Bent Over Row is a great exercise for building an amazing back!  Your biceps and grip are also involved as you pull the dumbell to your belly button. Dumbbells offer you the unique advantage of performing the bent-over row unilaterally. We recommend including both unilateral and bilateral exercises in your strength-training routine because unilateral movements activate the muscles differently than a bilateral movement, offering a new way to challenge the muscles.

christine

SA Bent Over Row steps: 

Bend at the hips – Hip hinge with flat back and head neutral.

Use your back to pull the DB to your belly bottom.

Pause for a second.

Reverse the movement.

Want a fitness jumpstart? 

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Infographic – Elimination Diet

Infographic – Elimination Diet

We get asked a lot of questions about elimination diets especially this time of year.

It’s summer time baby!

Elimination diets are great for:

  • Dropping a few extra pounds of bloat/water.
  • Figuring out food sensitivities/issues that cause an auto-immune response.
  • Making your life super complicated.

Most of the time, elimination diets are what people turn to for a quick weight loss drop.

At KDR we use elimination diets (sparingly) when we need to figure out why someone isn’t losing weight.  That’s after we exhausted all of the other options of diet and exercise.

Check out this great infographic about elimination diets to clear up the confusion.

 

 

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Exercise Snap Shot – SA OHP

Exercise Snap Shot – SA OHP

Exercise Snap Shot

Single Arm Overhead Press

Check out Heidi’s form on this Exercise Snap Shot.  Here she is doing a Single Arm Overhead Press.  One of the best movements you can do for sculpting lean shoulders.

Keep the reps high for this movement and focus on keeping the shoulder down.

Screen Shot 2016-05-31 at 11.52.45 AM

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