Why You Should Start Getting Healthy Before New Years

So, let’s face it…the next couple of months are usually terrible months for gyms, and well, wellness in general. A lot of people automatically adopt the mindset, “I’m going to be eating out/eating desserts/eating whatever so much, that why should I try to exercise/eat smart”. As a result, many people get themselves in trouble and wind up, gaining weight, getting sick, or feeling downright disgusting from November to New Years’. Maybe this post will help you rediscover why you decided to live a healthier lifestyle in the first place. Life is about balance, if you want to do for others this season, you need to take care of yourself.

1. Because a day wasted is a day wasted, no matter how you look at it. Why wait to start now? Just because you can’t hit the gym 2 hours a day doesn’t mean you need to throw out your routine out the window. What about ? There are plenty of easy nutritious recipes out there that require nothing but a crockpot…besides, it soup weather anyway
2. Because many resolutions do not include a detailed plan. Wishful thinking does not accomplish goals, action does. Schedule your workouts and meal prep like appointments. You can find 30 minutes of your day to meal prep and exercise…did I mention crock pots?
3. Because a healthy lifestyle is a daily choice, not magic moment where everything falls into place. Goals are achieved, not given…I hear to many people complain, but that program costs something, but I can’t afford meat…um, yeah, you can diy your own pedicure for the next two months, cut back Starbucks coffee to twice a week instead of every day, you can yard sale all that junk in your house. If you have excuses now, you’ll still have excuses the other 364 days of the year too…food for thought. I say this because I had to reach this realization myself.
4. Because some exercise and good nutrition is better than no exercise and bad nutrition. Hey, there are plenty of 5 minute workouts on this blog and plenty of throw and go recipes. Eat healthy foods when you’re at home.
5. Because flu season…well, it’s already started. If you throw your own health to the wayside this time of year, chances are you will miss out on some important events because you didn’t take the time or effort to invest in your health.
6. Because exercise allows you to release stress. Hey I don’t even go out on Black Friday…if I buy anything, I buy online. There are plenty of sales, and now even many local businesses have online shops…Mine does. I just found time for you to workout and enjoy a delicious healthy meal!
7. Because you need the extra energy this time of year. Whew! Who doesn’t?! I don’t make perfect choices, but when I can, I reserve my right to eat healthy. Unless you’re baking for a party, you don’t need it in your house….send it home with someone else after the party…hehehehe
8. Because materialism and food are not the reason for the season.We worship food here in the U.S. We eat out of enjoyment, not nourishment….not to say that it’s bad, but when that mindset rules your food choices, it’s time to reevaluate what you’re doing. You have your health and your family’s health for the rest of your lives…you only get one life here on this earth… turn your focus towards helping those in need, not on how much you can stockpile.
9. Because if you’re tired of starting over, you need to stop quitting…for real… ‘nough said. If accountability seems to be an issue, let me help. To reach me, fill out this form. Sometimes, it’s important to have someone to sit down and talk with you about your needs. I’m here to listen.
10. Because your health and being healthy will save you time and money in the long run. Eat healthy and exercise now, or doctor bills later….your choice. You do not have to let the current state of your health define you, nor do you have to let the typical expectations of everyone else define you.

Tough Love,
Julie

5 Workout Faux Pas You Might be Making

Hello There!
I had two posts planned for this week, but I guess this first one will just have to do….LOL
Workouts are undoubtedly one of my favorite things to post about – maybe it’s because I’m a personal trainer and group fitness instructor? Ha. Anyway, I thought it would be fun to address some common mistakes that people make in there workouts that usually affect everything else in their fitness/wellness regimen. Sometimes people get cranky about this when it’s mentioned because of their “elitist” attitudes…however, that doesn’t change the fact that sometimes we all hit ruts – even fitness pro’s, and we need a wake-up call to get us back on the right track, myself included.

1. Thinking that exercise alone is enough and you don’t need to fuel for your workouts.
Ok, so I’m not saying you shouldn’t “splurge” once in awhile. It’s great for your mental health…LOL.
However, your body converts food into energy via 3 different systems. If you’re paleo, and a marathon runner, that’s probably not going to work for you long term because your body needs those carbs because the aerobic system takes a long time to use up energy, and thus, your fuel needs sticking power. I could go scientific on you, but it would make you go to sleep. Weight lifters, competition prep diets are not for the long term. Man, or woman for that matter, cannot live on spring green and chicken  alone. Carbs are what give your muscle “pump” or fullness, in fact your body needs complex carbs, like sweet potatoes and brown rice in order to help your body process protein. Also if your doing super intense workouts, but eating doughnuts once a day, you’re not going to be able to find your six-pack…unless you’re a genetic freak, but chances are if you’re reading this, you’re not. End of first soapbox.

2. Doing the exact same squats, the exact same lunges, the exact same push-ups, etc. for months on end, because that’s what you’re good at..While practice makes perfect, You need to vary the exercises in your routine. I change my routine up every 4 weeks. Even following programs like PiYo, I have a huge selection of dvd’s, so the variety still gets thrown in. Little changes can go a long way. I’ve worked as a gym manager, and seen members come in and literally use the same routine for…over 2 years. No change, and meanwhile, they never progressed, and couldn’t figure out the problem…If you are that stuck in a rut, it’s time to pick a professional’s brain, because you need a perspective. That’s why I do 21 Day Fix or PiYo or Body Beast, because I teach classes, and I’m used to my training style, so  my body needs a switch up so I don’t over train. Capish?

3. Changing up too often. You don’t have to reinvent the wheel every time you workout. Just change and exercise out or do a different variation or change the load from weight to dumbbells. You’ll see results…I use to make this mistake all the time.

4. Not allowing yourself to be held accountable. You don’t have to have a workout buddy every time you go to the gym, but allow yourself to be teachable, especially in areas where you struggle. My husband, Micah sets a great example in this. Not many men would ask their wife for advice in the middle of a gym, but Micah respects my credentials. If you feel like you’re over training, sit down with someone who has extensive knowledge and evaluate some things.

5. Not tracking your progress. There are phone apps, or if you’re like me and love to write, pen and paper journals that are not rocket science. This can also motivate you when you don’t see the scale budge but you’ve lost three inches in your waist. Also a food intake journal will help, especially if you’re prone to cravings or go to a lot of events for work. Just a suggestion.

I really hope this information will help prevent frustration and keep you informed. If you ever need me, find me on Facebook: http://www.facebook.com/julieaulerhealthfitness

Stay Strong,
Julie  

Workout Wednesday: When Your Hard Work Pays Off and Dealing with Negativity from Others

Wow, so, it’s Wednesday! This week has flown by, and in some ways I’m relieved. Micah’s settling into his new job, and our schedule is beginning to stabilize (as if it’s ever been that way) once again. This week, I’ve been encouraged so much by my colleagues who’ve decided to take place in my accountability/challenge group this month. Let’s face it. No matter who you are, you can never become complacent and decide you’ve got it all together. I’m constantly learning myself. I just want to share what I’ve found with others and maybe, just maybe, make someone’s life better for it.

Today is actually more of a motivational post than a workout post. I would like to deal with a tough topic. Everyone tries to sell people of the highs of achieving your goals, but what really determines your long term success is how you handle failure…that’s right FAILURE. I found this out not too long ago, and it’s changed my perspective on how I do things in general. Don’t get me wrong. I still strive to do everything to the best of my ability, but I’ve learned to accept failure with grace, learn from it, and move on.

I recently got the honor of  having my pic featured in Oxygen Magazine’s “Sporty Girls” section doing what else but my favorite “glutes” move.

it’s me! 🙂

This definitely made me realize that I’m setting an example for others, and is pushing me to go further.  My goals may not be someone else’s goals…respect the health goals of others…. Cheer them on. We’re all in this together, right?….Ok, so that person may have not lost “x” amount pounds, but they started healthier habits and gained muscle. There are too many people out their with the mindset that they need to lose more poundage, so they cut back on foods, and that works for awhile, but the “bucket theory” doesn’t make you healthier, and give you more muscle tone or make you stronger. There are hundreds of ways (it seems) that people attempt to do this, so let me dispel some myths with a lesson it took me years to get through my head: lean muscle make your metabolism run efficiently long term, and one can’t expect to fuel up with junk after one trains, and build muscle…just doesn’t work. It’s 2/3 eating smarter, 1/3 eating less. This is me leveling with you the reader, because I don’t want you to fall for the ridiculousness of diet fads, like I did years ago. I believe in macros, but if you reach your macros by filling up on junk, then you’ll look like what you eat. That being said, there are no excuses, in this United States, for eating unhealthy. This is what I got from the grocery store today for $30.

That being said. There are lots of resources out there to teach you how to fuel your body the right way.
I love Tosca Reno’s book, Just the Rules, for learning about the types of foods and principles to eat by, so you don’t go crazy. and the program 21 Day Fix.
   I also love the Eat Clean Diet: Stripped, by Tosca Reno, and Skinny Ms.com for some amazing recipes! What’s your favorite clean eating recipe? I’d love for you to share! 🙂

A New Chapter: An Awesome Monday Present and Accountability

This past weekend held some big changes for us. Micah just got a much better job, and I started working a different job as I segway out of my old one. I’m also reaching a new stage in my online coaching business that I mentioned in a previous post.

Micah’s job – the pay is better, the job security is better, it’s first shift. There’s also overtime involved….we’re thinking Outer Banks Camping Trip end of May. 🙂 Never been there, but have always wanted to go! I’m so blessed and thankful to have a husband who works hard.

What I’ve learned about myself is that I’m just not your typical 9-5 girl. This has been a slower month, but last month was so insane for my coaching business that a couple of weeks of rest was more than enough… I’m ready for my challenge/accountability groups to fill up, and hit the road for May. If you’d like to join us, Click Here. It’s free; you just need to bring the tools to succeed. That aside, I love helping people lead healthier lives….if it’s not apparent, then I’ll write it on my forehead in sharpie….LOL…The reason I chose to open a coaching business is because I saw a need that was missing in my own health and fitness journey. That need wasn’t being fulfilled, and it was stopping me from achieving results…I needed to be held ACCOUNTABLE. Accountability is a scary word for many people, but the fact of the matter is, that should not be the case. Accountability means you can be free to make better decisions, and break the cycle of bad habits that are holding you back….I ate clean a lot, and exercised, but accountability made me work on the areas that I needed to work on most, but hadn’t made a priority of, like portion control and the variety of foods I was eating, as well and building my upper body strength. No one is intended to walk through life alone. We need and value the support and opinions of others….Case in point, you’re reading this blog right now. The biggest reward for me last month was seeing a challenger 5 lb, 3 inches off her waist, and 3 inches off her thighs and now how her young daughter doesn’t fight healthier meal choices, as well as hearing Stephanie, another challenger, talk about how much more energy she has now….those are the true rewards, but this reward wasn’t bad either….

The plyo/jump mat is amazing….I tested it out as soon as it arrived yesterday!! That mat doesn’t move either, it stays put! The weighted gloves made my Les Mills Combat workout so intense, I thought I would need a mop later….lol. The moral of this rambling post is…choose to be accountable to someone.. Let go of your pride or whatever may be holding you back. You have no idea how close you are to making better choices until you try.

I hope your week is off to a great start!

Julie

p.s. please check out my guest post and workout at i’m fit possible 

blog! how to get shorts-ready for summer!