Heidi Axelrod - Over 40 Personal Training

“baby you are a firework, come on let your colors burst” Happy Independence Day 🎆
Today your 2022 is half over how are your goals looking?

❓Does 1 pound of fat really weigh more than 1 pound of muscle?

In a word: No!

⚖️A pound weighs a pound, no matter whether it is feathers or metal.

But there are 2 key differences between fat and muscle that can make you think there is a difference in weight.

They differ in density and volume, which affect the amount of SPACE they take up.

For reference:
👉🏼1 pound of FAT is bulky, fluffy, and about the size of small grapefruit.
👉🏼1 pound of MUSCLE is dense, compact, and about the size of a small tangerine.

REFERENCE:
www.healthline.com/health/does-muscle-weigh-more-than-fat

what area is the most challenging for you? Food? Exercise? Sleep? Self Care?

❓MYTH OR FACT ❓

🤔Eating late at night can interfere with your results.
🙈
🙉
🙊
🔥FACT 🔥

There are a few reasons late-night eating can make it harder to reach your goals.

Reason 1: Many late-night eaters tend to choose high-calorie snack foods, creating a calorie overload for the day.

Reason 2: Late-night eating can interfere with your sleep, which can lead to cravings and an increased appetite the next day.

TIP: If you like to snack at night, try to choose lower-calorie foods with health benefits (fruit, veggies, low-fat yogurt, etc.).

Are you a late-night snacker? ⬇️⬇️⬇️

REFERENCES:
https://medlineplus.gov/ency/patientinstructions/000895.htm

Talking about your healthy lifestyle, how many struggle with the nutrition aspect more than fitness?

Most of us think of eating/nutrition as something we should just automatically KNOW about …
But there really ARE skills involved – things like meal planning, grocery shopping, meal prep (aka cooking!), knowing which foods fill you up, which ones make you feel hungry, portion size etc.

Some of us were never taught these things growing up or in school. Or we’ve been taught so many conflicting things, it’s hard to know WHAT to believe.

Focusing on building these skills is a GREAT mindset switch.

It is empowering (vs. restricting) because it’s not about deprivation – it’s about creating a healthy and fit lifestyle that you actually enjoy.

A few more learnable skills (obviously this depends on your goals & lifestyle):

Finding 3-4 breakfast options that taste great and keep you filled up till lunchtime
Knowing how to meal prep during busy weeks
Protein: understanding how to make sure you’re getting enough for your goals
Veggies: finding ways to work them into your meals (most of us don’t eat enough of them!)
Getting great at once-weekly grocery shopping (& streamlining it so you can get in and out fast)
Discovering snacks that satisfy you AND don’t derail your progress

Taking time to master these kinds of skills will move you closer to your goals … and give you a foundation that will last you a lifetime.

Just something to think about!

Do you feel like you have created balance in your life when it comes to your health & fitness? 🧘‍♀️

How long are your workouts?

Moderation ALSO applies to exercise and your workouts.

The old days of “no pain, no gain” are definitely in our rear-view mirror. Instead, it’s about the “minimum effective dose” for results.

That means getting just enough exercise to maintain or improve your fitness, without overdoing it (especially when it comes to long or super-intense workouts).

More is definitely NOT better, for so many reasons.

Some of those reasons might surprise you:

It can set you up for injury
It can lead to burnout
It can make you feel hungry
It can make you tired, which means you’re less active the rest of the day, burning fewer calories than would have without exercising, and
Doing too many long or super-intense workouts is not good for your heart

The key is to find the right mix for your fitness level, your goals, and your likes/dislikes.

Your fitness prescription (recommended by the AHA):

Strength training that hits all your major muscle groups at least twice a week.

For cardio,150 minutes of moderate activity or 75 minutes of vigorous activity every week, spread out over the course of the week.
PLUS … health experts recommend cutting back on how much time you spend sitting or lying around.

If it sounds confusing – it isn’t!

It works out to just 5 x 30-minute moderate-intensity sessions (walks, jogs, cardio machines, classes, etc.), OR 3 x 25-minute higher-intensity workouts a week, and two strength-oriented workouts.

Of course, you always want to check with your doctor before you start a new exercise or fitness program.

If you don’t want to take the time to design your own plan DM me, I write virtual programs to meet your unique goals.

REFERENCE:
www.heart.org/en/beyond-the-table/stories/even-with-exercise-moderation-is-the-key
www.nhs.uk/live-well/exercise/

🎉🥳It’s time to give a shoutout to all of our amazing dads out there.

🔥PEP TALK TIME!!!🔥

Summer has started and with it we have have changes in our schedules and vacations. This can mean food choices are not in your control or workouts are being missed due to changing schedules and changing routines.

If this sounds like you, it is time to take ONE STEP...make ONE GOOD DECISION...to snap out of this spiral and head towards your goals, not away from them.
One step makes it easier to take the next healthy action. Don't let one bad day or week get in your way. Your goals are too important. You’ve got this!

👉What is ONE ACTION you can take TODAY to help you get back on track (or up your game)?

4 Pillars of Health

Doesn’t it just feel good when you get into a groove that you can actually stick with? (If you haven’t yet, hang with me, I’ve got a helpful tip for you below.)

It’s a little mindset/organizing hack …

And it’s something to think about when you get sidetracked, overwhelmed, or aren’t sure what to do next.

It’s to always circle back to the 4 simple pillars of wellness – and to do what works for YOU for each of them.

Your 4 Pillars of Fitness & Wellness:
Healthy nutrition
Regular exercise
Sleep
Relaxation (including mindset work) & Rest

When you make time for these 4 pillars – and are INTENTIONAL and CONSISTENT with them – you feel SO MUCH BETTER.

You have more energy, your mood is better, and you’ll probably have fewer aches & pains. Things just feel easier.

Want an action plan to help you stick with your own pillars?

Take a few minutes to come up with 2-3 core actions for each of YOUR pillars, that always help you feel great. Write them down so you always have a plan in case you find yourself a little off track.

If you need help creating a fitness plan that fits your lifestyle – one that you can actually stick with…DM me so we can chat about your goals and how to make them happen.

🤯🤯🤯🤯 do you schedule your priorities?

👉Your schedule will reveal all! What’s really important to you RIGHT NOW?

Taking a survey... do you measure your food? 🍎🥑🥦

It is the last day of the month. How about a check in to see where you are with your goals?
I've been talking about setting goals all month long. Big Bucket List goals and lifestyle fun goals. Really the point is to have at least one goal which keeps your motivation riding high to stay consistent and build on your healthy lifestyle.
Take a few moments today and set your next month up for success.
Envision June 30th and how you want to feel. Set your goal today. Write it down and let's make it happen.
What's one thing you accomplished this month to push you forward? I'd love to know! 👇👇👇👇

🙏Join in remembering our nation’s heroes with gratitude on this important day.

You know the saying … “the definition of insanity is doing the same thing over and over again and expecting a different result.” It’s so true.

We need to do things differently if we WANT a different result. Doing anything different today? 🌟

Need some motivation to get moving?

Today I have one of my favorite assignments for you … it’s to set a goal bucket list!

Not a forever bucket list, but one for the rest of this year.

Doing this will help you SKYROCKET your motivation...

Because your brain is hardwired to like new, fun, and different things.

When you try something new – or take up a new challenge – it fires up the “feel good” part of your brain.

Here it is: factor “novelty” into your goal equation!

When you do this, it can keep you moving forward and excited about continuing with your goals and healthy habits.

Here are a few ideas of what I’m talking about:

*Try hiking if you’ve never done it before – and if you have, what new trail(s) can you conquer?
*Eat a plant-based diet for an entire week (or month!)
*Do a recipe challenge where you cook 2-3 new meals (from scratch) every week.
*Learn to swim, golf, ski, bodyboard, or how to play tennis or pickleball
*Be able to do 10 full-body push-ups
*Go on an active date once a month: bowling, indoor ice skating, geocaching, bowling, even ax throwing!

The whole point is to try NEW, FUN things that support a healthy lifestyle.

What are you adding to your list? 👇👇

❓MYTH OR FACT ❓

🤔Running outside is better than running on a treadmill.
🙈
🙉
🙊
🔥FALSE 🔥

It depends on your goals! Both have their pros and cons.

Running outside:

Being outdoors has mental health benefits
More uneven and challenging terrain
New scenery can boost your motivation
May engage more muscles
More bone-building benefits because of harder surfaces
Is free (except for the cost of sneakers)

Treadmill running:
Safer at night or during bad weather
More control over pace, incline, and intervals
Even, controlled surface may mean fewer injuries
Less impact than running outside
Can be boring
More expensive than outdoor running

👉🏼Which do you prefer, running outside or on a treadmill? ⬇️⬇️

REFERENCE:
www.healthline.com/nutrition/running-on-treadmill-vs-outside

What is your plan tonight?

Will you go out for dinner or stay in and cook? 🍱🍳

Planning ahead is the best way to reach any nutrition goal.
Think about it, if you choose to eat out you have to spend time deciding where to order from and then what to order. You could have spent that time planning your next days meals.
Cooking at home saves calories, money and time and ensures you have the food available for a healthy meal.
Let me know if you planned your dinner tonight? 👇👇👇👇👇

Every once in a while I get a panicked email or call from someone who wants to “lose three dress sizes before their daughter’s wedding next month" or "run a marathon in a month"

Don’t get me wrong: Those are important goals … but they absolutely are not possible (at least in a healthy and sustainable way) in only a month or two!

Plus, they are super punishing and create a ton of stress.

The fact is, there’s one sure way to get lasting results.

And that’s from being CONSISTENT with your habits over the long term.

I completely understand wanting something NOW – I’ve been there, done that! – but there is a better way.

This is why I’ve been talking so much about setting fun goals this month.

They keep the consistency feeling fresh, while at the same time building all those habits in a way that creates lasting change.

Remember: the small actions you take every day have a LOT more impact on your fitness, health, and wellness than the big actions you take every once in a while.

Things like:
Choosing fruit/veggies instead of a brownie for your afternoon snack.
Creating a 20-30 minute daily fitness habit vs. trying to work out an hour a day and quitting when it gets too hard.
Sleeping 4-6 hours during the week and trying to catch up on the weekend.

Being consistent means you don’t have to panic about reaching a last-minute goal because you’ve created a lifestyle that supports your health & fitness.

Consistency isn’t something that happens all at once. As its name suggests, it’s something you phase in over time, in a way that works for your lifestyle.
Need some help framing some goals so you can begin consistency? Reach out to me for a planning session.

Does change make you uncomfortable … or do get excited by it? 💫

Shout out to my client Nadean who started working with me 9 weeks ago to begin a running program.
Her goal is to run a 5k and last week she completed two 16 minutes of non stop running!🥳
We started slow with walking breaks in between short runs. Nadean has been consistent with her program and is progressing perfectly. I have no doubt she will be completing a 5k run in her future.
If completing a 5K is on your bucket list I'd love to coach you to the finish line. DM me and we can discuss how to get started.

🏃🏼Have you ever done a 5K or other fun run event? ⬇️⬇️⬇️

🔥What’s the #1 enemy of your goals?🔥

There are so many to choose from:
Not having enough time
Lack of support
Not knowing what to do
Your genetics
Pizza
The list goes on and on!

😲But what if I told you that none of those things are actually your enemy? (Seriously!)

That’s because… the #1 thing standing in between you and your goals is:

YOU.

We get in our own way in so many ways. Here is one way:

You let one “slip” derail you. No one is perfect 24/7. The people who reach their goals get up after a slip-up, dust themselves off, figure out what went wrong, and get back at it!
All or nothing - it's a mindset. "I had these two glasses of wine so I might as well order the dessert". Or "I ate two cookies so I might as well finish the bag". Or..."My eating hasn't been good this week, I'll start watching it Monday".

Everyone struggles with these feelings. But when you know WHY your goal matters to you, it’s easier to overcome those struggles.

💡… knowing yourself and being aware of the ways that YOU tend to get in your own way, will help you to become even STRONGER.

What would happen if the next time you sabotaged yourself, you took some real time to think about the reasons why – without beating yourself up for it?

“Know that you are your greatest enemy, but also your greatest friend.” – Jeremy Taylor.

Your mindset makes all the difference!

Because when your mindset is right, you can overcome just about any obstacle that is standing in your way!

Do you agree? Disagree? Let me know in the comments! ⬇️⬇️⬇️

When I begin working with a client that is new to working out; they often find an exercise or two where their body won't do what they want it to do. This is a new task for the brain to send the message to the body to move this way. The brain and body will figure it out after repetition.
Trying new things opens new neuropathways from the brain to the body. That awkward feeling is actually a good thing. You don't want to stop learning or challenging your brain and exercise is a great way to keep it working.
Tell me something new you tried recently. 👏👏

Get excited about your goals

Recently one of my clients shared she was preparing for a weekend trip which included a big hike. I'm talking an all day with a pack challenging kind of hike.
This hike is a bucket list of sorts for her or at least a goal or challenge she really wanted to accomplish and thought about for a while.
I could see how excited she was getting, as she started training with her weighted backpack and going on hikes with her husband. She even got excited about her workouts that helped build strength and stamina to make her hike even easier.

This is the power of having a goal that gets you excited – of something that adds value and fun to your life, and that has meaning!

What is ONE THING that’s a challenge for you – but that you’d LOVE to be able to do?

Let your mind go and come up with something fun.

It could be anything: *Walk all 18 holes of the golf course
*Run a 5k
*Walk down the beach wearing a bathing suit
*climb a mountain
*shock your doctor with some amazing lab results
*shock your partner with a photoshoot.

This is one of my favorite ways to turn new healthy habits into a real LIFESTYLE change… because these are the goals that directly impact your quality of life.

The trick is to choose things that get you FIRED UP and EXCITED …Because this can spur you on to be more active and open yourself up to POSSIBILITY.

There’s an old saying, “When was the last time you did something for the first time?”

Today, just think about that.

You don’t have to commit to anything (yet, haha).

Let your mind explore those “what ifs” that have been in the back of your head over the past couple of years.

Because if not now … then WHEN?

I’d love to hear about YOUR goals … let’s talk about it!👇👇👇👇

💥Old habits do die hard. One great way to get rid of them is to replace them with something NEW. What’s one habit you can replace?

💪Have you thought about what “success” means to you lately?

❓MYTH OR FACT ❓

🤔 I should focus on cardio if I want to lose weight.
🙈
🙉
🙊

🔥MYTH 🔥

If weight (or fat) loss is one of your goals, exercise can definitely help – but nutrition plays the biggest role in your results.

Your body burns stored fat when you create a calorie deficit, eating fewer calories than you take in.

That being said, exercise is very important for your overall health, plus it will help you burn more calories every day.

It also can help you keep muscle as you lose weight … and maintain your results once you hit your goal.

The most effective plans for body composition change take YOU into account, from your overall health and wellness and your likes and dislikes, to your mindset and lifestyle.

What’s your favorite kind of workout? ⬇️⬇️⬇️

REFERENCE:
www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss/art-20047752

So… do YOU keep track of your workouts?
I didn't until recently, and I think it is a game changer to ensure progress.
Yes or no? Let me know below 📓📝

Happy Mother's Day enjoy your day you deserve feeling special!