This week New York was blessed with perfectly crisp fall weather and I enjoyed it to the fullest with long walks and time with family. I can’t wait to celebrate Halloween tonight at a friend’s costume party and spend the rest of the weekend relaxing with friends.
Have a great weekend everyone!
Two fantastic Broadway musicals back-to-back.
Delicious new healthy snack.
Super cool boat in the Hudson River. I love the colors.
What made you smile this week?
6:15am at Flywheel Lincoln Square
I’m a routine and structure driven person. I love to plan ahead and doing the same activity on a regular basis isn’t boring to me – it’s comforting. I like to re-watch the same TV shows, eat the same breakfast, and exercise at the same time each day. Being a creature of habit has its pros and cons. On one hand, it’s easy for me to start a new routine by just committing to it on a regular basis. On the other hand, when something interrupts my routine, I have a very hard time sticking to my plan.
I like to exercise right after work at least 3 days a week (plus 1 weekend workout). I prefer to leave directly from the office and head to class so that once it’s done, it’s done. I can go out with friends or cook a nice meal at home and know that my workout is complete. When I’m on this schedule, I know exactly when I need to eat my meals and my snacks to have enough energy; it works like clockwork. But when my evening schedule conflicts with this plan, it’s a struggle for me to fit everything in.
This week, my future in-laws are in town. While I love having them here and enjoy spending time with them, we have plans every night this week and as I planned out my gym schedule I realized there was no way to fit in all of my workouts this week. I knew I’d have to improvise by working out in the morning – before the sun came up.
I won’t lie – this morning was a challenge. A 6am alarm was tough, but planning ahead was the key. I put that workout on my schedule and signed up for the class on Sunday. By the time my alarm went off today, I had no excuse.
For me, planning ahead is the best way to stick to a commitment when life gets in the way. What about you? Are you a creature of habit or do you like to vary your routine? What tricks or techniques do you use?
In her 2013 Ted Talk, Nilofer Merchant tells us that on average, people sit an astonishing 9.3 hours a day. And while I don’t necessarily agree with the severity of Merchant’s claim that sitting has become the smoking of our generation, her argument that we spend more than half our day sedentary is an important one.
Starting an exercise routine can be daunting, especially when your daily routine consists of sitting in a car, sitting in an office, and sitting at home. The idea of going from 0 to 60 is enough to make anyone feel overwhelmed and intimidated. But the key to any journey is taking that first step. Merchant suggests walking meetings. Here are NonFad Yogurt’s 5 Tips to Get Moving.
- Buy a pedometer. I tell all of my clients that the first step to a healthy lifestyle is understanding just how much you move in a day. Most people tend to overestimate how much we move and underestimate how much we eat. Quantifying activity by monitoring steps is a great motivation and you’ll be surprised at how soon you’re parking further away and taking the stairs just so you can meet your goal. My tip is to start out small. Monitor yourself for a week and then try adding 1,000 steps to that. It’s recommended that you walk 10,000 steps a day but start off at a number that works for you.
- TV Pushups – One of the key steps of habit building is creating and recognizing triggers. If you continuously react the same way to a given trigger, eventually it will become a habit. Try doing 5 pushups every time to turn on and off the TV. If that seems too easy, try 10! It doesn’t matter if the pushups are perfect or if you do them on your knees – just do it consistently and before you know it, you’ll do those pushups when the TV goes on without even thinking about it!
- Morning Jumping Jacks – Similar to number 2, try creating a morning habit and do 10 jumping jacks as soon as you get out of bed. Before you brush your teeth, take the dog for a walk, or even start that pot of coffee. Little bursts of activity in the morning have been shown to increase energy and your mood, so you’ve got no reason not to try it!
- Conference Call Squats – This one might be a little embarrassing if you don’t work in a private space, but it’s an example of a small change that can make a big difference. Every time you’re on the phone and don’t need to access important documents, do squats. Squats are great for the phone because you won’t be out of breath, they don’t make a lot of noise, and the movements are small and controlled (so you won’t be running around your office). And the best part is that multiple sets of 10 squats over the course of a 30 minute phone call can make a HUGE different in how your legs look and feel.
- Sign Up for Just 1 Class – This tip is for people who are already moving but looking to create a consistent workout routine. Think about what you enjoyed as a little kid – did you take dance class? Join a Zumba class. Did you love riding your bike around the neighborhood? Try spinning. There are so many options out there and instead of being intimidated you’ll quickly find that pretty much everyone in the class is just like you – a normal person just trying to be as healthy as possible. The accountability of signing up (and paying for) a class ahead of time will help guarantee that you make it. And don’t be surprised if you find yourself signing up for more and more classes each week!
What are your tips for sneaking activity into your day? What’s worked for you??
Every study, article, and book I’ve ever read on the subject of happiness has talked about gratitude. Counting blessings, saying thank-you, showing appreciation – however you slice it, developing a habit of gratitude will almost always improve your mood and overall level of happiness.
In an effort to be more appreciative of the good things in our life, Jared and I have adopted a new ritual – every morning, we write on our white board at least one thing that we’re excited for that day. It reminds us that every day there is something to look forward to, even if it’s something small.
In that same vein, I’m going to start a new ritual here at NonFad Yogurt. Every Friday, I’m going to post the things I’m grateful for this past week.
I hope you enjoy them!
Silly custom stamps made on zazzle.com
New lunch box courtesy of my Aunt
I ordered these fun TOMS with a birthday gift certificate
Beautiful flowers to make the apartment brighter
I hope you’ll add to the list! What are you thankful for this week?
I’ve always been a fan of fitness classes. Whether a dance class where I can shake my booty without feeling like a fool, or a strength building class, I always feel like I’m getting a better workout in a class. For me, it’s the sense of comradery, accountability, and the knowledge that it will all be over within a specific period of time. These aspects help me to push myself harder and workout smarter than when I’m by myself. Alas, the hefty cost of classes (average about $20-30 a class in NY) has been a deterrent for me.
And so, I was intrigued when ads for ClassPass started showing up in my Facebook newsfeed. ClassPass claims that for $99 a month, you get access to the best ‘boutique fitness classes in your city’ and that they have over 1,000 classes available to members. This seemed too good to be true, so I decided to put my ‘normal’ gym membership on hold for 1-month to try out ClassPass. One great thing about ClassPass is there is no contract and no cancellation fee, so I felt free to do this trial run.
I’m about to start week 2 and so far, it’s pretty great. I’ve tried a ton of new classes that I wouldn’t have had the opportunity to try before because they aren’t offered at my gym (Rowing with floor work, stadium cycling, barre, and Bollywood to name a few). I’m sorer than I’ve been in a long time, but in that ‘you worked your butt off and it’s working’ kind of way. Stay tuned for my full review at the end of the month!
Welcome to NonFad Yogurt, I’m so glad you’re here! I’ve been interested in fitness, nutrition, and general health for many years and I’m excited to share my personal journey and expertise with you. On my blog, I’ll provide tips, tricks, and useful information to help you reach your fitness and weight goals.
All women are different and there isn’t one specific answer for everyone when it comes to health, but everything I post on NonFad Yogurt has either worked for me personally and/or has been backed by the experts. My approach combines real scientific knowledge about nutrition and exercise with a focus on personal habits and how we can take control to be healthier and happier.
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