Emotional Eating 101: How to Take The Emotions Out of Eating

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Do you find yourself reaching for the bag of chips when feeling stressed? Seeking solace in chocolate to mend a broken heart? Mindlessly grazing while bored working at your desk? Catch yourself devouring the breadbasket after a diet?  

Whether it’s for stress, sorrow, boredom, or deprivation, reaching for food for reasons beyond physical hunger or nutrition is completely normal. We all eat emotionally and there is nothing wrong with it. We have associated food with love and comfort ever since we were infants – it’s locked in our DNA. I always tell clients it’s not a bad thing – it’s available, it’s easy, and it totally makes sense. There are definitely worse things you can be doing!  

There are endless reasons why we emotionally eat. If we are lacking pleasure in our life, we can look to food to fulfill this. If we are experiencing ongoing stress without the use of adequate coping mechanisms, we can look to food for comfort. If we are trying to control our food intake or following a diet we hate, we can binge on whatever we’ve been craving. Emotional eating becomes a concern, however, when it becomes a regular pattern of behavior, or in other words, a habit. 

HABITUAL EMOTIONAL EATING

Because food is so easily available and can quickly help diminish unwanted emotions, emotional eating can become a habit. Overtime this habit can lead to some troubling physical and emotional consequences like digestive issues, unwanted weight gain, poor body image, and negative self-talk. 

When we are emotionally eating, we tend to eat mindlessly, quickly, and make poor food choices. Fast and distracted eating can become a habit in itself that often leads to overeating, digestive upset, and reduced pleasure and nourishment with food. 

The hallmark of emotional eating is the guilt and beating ourselves up that follows. Attacking ourselves for our eating habits can lead to stress with food even when we’re not eating emotionally. 

On a deeper level this habit can take a real toll on our relationship with food by weakening our physical hunger signals, stressing the body with repeated fast and distracted eating, and the inevitable guilt and self-attack that comes afterwards. 

Habitual emotional eating can lead to a disconnection with food, the eating experience, and the body. 

And although emotional eating is absolutely nothing to feel guilty about – at some point, we recognize that it no longer serves us. So, the question is: What do you do when you realize it’s no longer working for you?

FEEL YOUR FEELINGS: Using food to deal with your feelings can certainly bring on some short-term relief, but it’s not a long-term solution for regulating emotions because it’s just a band-aid. Negative feelings need something more – they are like unwanted guests in our home who won’t just leave after you feed them one meal. They need to be greeted, tended to, felt, and literally digested before they can go on their way. So instead of trying to dull your feelings, actually try and let yourself feel them. Allow yourself to breathe into the emotions, feel them in your body completely, and let them move through you. 

PAUSE, OBSERVE, ASK: The best thing you can do is slow down, pause, and observe how you’re feeling before you reach for food. From here, tune into what your body is really yearning for. Ask yourself: What would truly nourish me in this moment? Take a few minutes to think about this and from here, make the best choice for you in the moment. They key is to start to notice and build awareness around what it is that you are truly needing.

USE OTHER COPING STRATEGIES: It’s important to find some additional mood regulators that work for you so that you don’t feel like food is your only option. Make a list of some potential strategies you think may work for you and keep it handy to remind yourself that you have other options to choose from. Some popular ones are deep breaths, mantras, going for a walk, chatting with a friend, resting, exercise, time in nature, yoga, and meditation. Try one of these and notice how you feel afterwards.  

GET TO THE ROOT: The best cure is to address the root cause of what is triggering the emotional eating. It’s probably not a quick fix and may take some time and digging to identify what the actual cause is. You may want to journal or meditate on this to find some answers. Once you’ve discovered the cause, start to make some small changes toward addressing the issue. 

For example, if it’s a stressful situation, work on developing some stress coping mechanisms that work for you. If it’s stemming from a limiting belief about yourself or life, work on releasing and reframing it. If it’s boredom, identify some small steps you can take to find more connection. If it’s the diet cycle you’re stuck in, work towards eating balanced meals you enjoy that your body is craving. 

Regardless of what your trigger may be, it is important to focus on making changes in the areas that you have control over, including your perspective. 

LEARN MINDFUL EATING OR INTUITIVE EATING: While working on taking the emotions out of eating, the best gift you can give yourself is to develop an empowered mindful relationship with food and your body so that:

  • You don’t feel powerless to certain foods or situations therefore feel more in control around food

  • You start tuning into what your body really needs and honor it in the moment

  • You’re able to regulate your emotions and make yourself feel better without using food

There is no quick fix to stop emotional eating overnight but if you can start making small changes overtime these will add up. Most importantly, let go of any judgment or guilt around your emotional eating when do choose to use food. And always remind yourself that you’re doing the best you can ☺.

If you’re struggling with emotional eating and looking for support, book a free discovery call with me here.

 

 

7 Ways to Embrace Your Body As Is This Summer

Summer is here! Yay! What an exciting time, right? Unless you, like many other women, are feeling not so excited to strip off the layers and show off your body. Perhaps the idea of facing another bathing suit season makes you want to crawl in a hole and pray for winter. Maybe it stirs up feelings of fear, guilt, and shame instead of the joy and excitement the rest of the world feels. 

If you haven’t done it already, yes – it’s time to pull out those summer clothes, try them on, and see what fits. I know the idea of this may fill you with fear of – “What if they don’t fit? How much weight have I gained?”. I remember this fear very well. It came with every season but especially the summer, when all I wanted was to be comfortable in the heat and soak up the sun – yet I was so concerned about how my body looked that I could never fully enjoy myself.  

Whether you’re preoccupied with your stomach, thighs, butt, or cellulite – life isn’t meant to be this way. We are here to enjoy our bodies and our lives!  

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Learning to accept and be comfortable with your body requires some inner mindset work but it IS possible.

Below are some tips to help you embrace your body as it is now so that you can start to enjoy this summer season.

1. Stop Comparing – We all have different bodies just like we have different minds, personalities, and strengths. Instead of dwelling on your perceived flaws, start to recognize your unique beauty. If you can’t see it yet, ask your most supportive friends and family. If you notice that social media isn’t helping with this, remember you always have the choice to ignore, disable, unfollow, or even close your account.   

2. Reality Check – If cellulite is your main concern, know that you are not alone. Almost all women have cellulite regardless of their weight or body type. Even thin women have cellulite! We don’t see this in the media because there are several sneaky ways to cover it up. Cellulite is very common and it’s okay. It has nothing to do with the health state of your body. 

3. Start to Embody – This means get out of your head and start enjoying your body. Do things you love with your body. If you love to go to the beach and play volleyball, focus on the joy and beauty of being at the beach, playing volleyball, and being with friends rather than how your body looks. I know from personal experience this is much easier said than done and many of us need more profound work to overcome this so my next tips speak to that.  

4. Reevaluate Your Self-Worth – Start exploring and recognizing how wonderful you are as a person and that you are so much more than your body or appearance. This is especially important for those of us who have defined our worth by our weight or body size. This inner work of redefining your self-worth is a powerful reframe which can help you start to cultivate self-love. For more on self-love, click here

5. Appreciate All Your Body Does – Start to recognize all your body does for you, like keeping you healthy, the bodily functions that keep you alive, and how it allows you to do all the things you enjoy. Whether it’s your stomach digesting your favorite meal, your legs taking you for a run, or your arms allowing you to hug a loved one – our bodies are amazing and do so much for us that we often don’t recognize or appreciate. When we come from a place of gratitude with our bodies, it’s much easier to stop fighting and start embracing. 

6. Focus On What You Do Like – Start looking for and identifying things you do like about your body and appearance. Challenge yourself to do this on a daily basis. Ultimately, what we look for we find. Once we can start to focus on what we do like instead of what we don’t like, some real shifts can occur. 

7. Make the Commitment – If you are really wanting to embrace your body, invest in yourself by working with an empowering coach or counselor to help guide you. Having a role model and supportive guide to show you the way will give you results much faster. The benefits you can experience from this work are life changing, especially for those of us who struggle daily with self-criticism, judgment, and hatred of our bodies.   

You really can change your focus to move away from comparisons with others and all the things you don’t like about your body. From here, you can start to embrace and see the beauty in your body and self. This puts you one step closer to learning to love your body and, let me tell you, there is nothing better than that ☺.

If you’re done with hating your body and wanting to embrace it, let’s chat.

Ten Soul Soothing Ways to Reward Yourself After a Tough Day

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When you finally settle down at the end of a long, hard day, what do you find yourself reaching for? Your favorite glass of wine? A tub of Ben and Jerry’s? A big bag of potato chips? You may have that conflict in your head thinking, “I probably shouldn’t… but I had such a hard day. I deserve it, right?”. Well, I’m here to tell you that YES! Of course, you deserve it!  

We all need to “check out” every once in a while, especially after a stressful day. We have our preferred indulgences that are easy to grab, pretty irresistible, and quick to bring on those soothing effects we’re craving after a crazy day. We want to escape our stressful reality to experience relaxation and pleasurable vibes. More often than not, these end of the day rewards involve alcohol or food. You think, “It’s been such a rough day - so why not?”.  

Well there is absolutely nothing wrong with these types of rewards. They are not “bad” or something to feel “guilty” about. However - what I hear from women time and time again is that their default reward doesn’t “reward” them in the long run. The reality is that alcohol and food-related rewards can leave you with unpleasant after effects, such as low energy, dehydration, puffiness, and stomach upset.  

When we feel these less than pleasant after effects, we start questioning our choices: “Did I really need that last glass of wine? A second bowl of ice cream? What’s wrong with me?!” This is where we can start to beat ourselves up for our perceived lack of control. This guilt, judgment, and criticism ultimately leaves us feeling even worse.

Sometimes what feels great in the moment can leave us feeling not so great afterwards – both physically and emotionally.   

So, what to do? If you’re thinking that your usual indulging reward is not serving you in the long run, here are a few important reminders:

  • Let Go of the Guilt – It doesn’t help. Guilt, judgment, and criticism will only increase the likelihood of having another rough day and recycling the experience of feeling bad once again tomorrow. Let it go by meeting yourself with compassion and treating yourself as you would a child or friend.   

  • Exercise Your Power of Choice – You can halt the guilt cycle by finding a healthier, more productive reward. We always have the choice to choose differently. You have control over this, you are not powerless. It’s isn’t always easy, but it is possible. 

  • Stop, Ask, and Listen – It’s important to pause and ask yourself, “What do I really need in this moment?”. When we stop and listen, we can tune into exactly what our bodies are asking for and make an informed choice. We can then choose to give our body what it is really craving.

When we can meet ourselves with compassion and let go of any judgment and criticism, we are more likely to make empowered, healthier choices that honor what our bodies are really wanting.

I’ve listed below some non-food and alcohol-free reward ideas to try at the end of a hard day. Some may resonate with you, and some may not - and that’s okay. We all have our own personal needs and preferences for relaxation, so it is important to look within and explore what works for you.

Take A Bath – Drawing a warm bath for yourself where you can relax, zone out, and soothe your muscles invites the relaxation response. Whether you’re using bubbles, sea salt, or Epsom salt – a bath is a beautiful escape for your body and mind.

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Hot Tea – I can’t think of anything more soothing and calming than a warm cup of tea. The Brits are on to something here. I can feel my body instantly relaxing as I pick up my nightly tea. After a tough day, try calming and stress-relieving blends with soothing herbs like chamomile and lavender.   

A Good Book – Reading an enjoyable book is a wonderfully effective way to escape and check out. Reading reduces stress and all the mental clutter in our minds. You can curl up and get lost in someone else’s story. What could be better?

Yoga – An evening yoga practice whether it’s at home or at your favorite studio is a beautiful way to let go of a stressful hard day. You move your body, release tension in your muscles, soothe your mind, and connect spiritually. Most yoga classes end with a meditation, so you get two for one in the relaxation department. 

Meditation – A quiet, restful retreat for your mind, meditation will allow your body and mind to escape the stresses of the day, rest, and reset so that you can enjoy your evening. If you don’t already practice meditation, you can choose from various guided meditations on an app or explore a simple practice like Yoga Nidra.   

Connection – We all need connection and there’s nothing better than a good chat with a supportive and present friend. In the age of social media and modern technology, real connection is key to destressing.  Whether it’s chatting on the phone or spending time in person, the mere company of supportive friends can often ease the stress of the day. 

Laughter – There’s no question that laughter heals. I can’t think of a more delightful way to spend an evening after a rough day than laughing hysterically.  Whether it’s hanging out with your most entertaining friends or enjoying comedy on your own. We are so lucky to live in a day and age where we have access to our favorite comedians and personalities with the literal click of a button. 

Your Favorite Exercise – Moving your body and getting those endorphins flowing gets you out of your head and enjoying your body while releasing all the tension of the day. The key is to do something you love so this is an actual treat, not another chore. 

Enjoying Nature – A simple brisk walk and some fresh air can do wonders for your mind and body. Being present with the beauty and marvels of nature can calm your mind and connect you to something greater. 

Creative Arts – Getting in touch with our creative side naturally reduces stress, whether it’s drawing, painting, knitting, creating a vision board, or coloring, etc. Leave the judgment aside – you don’t have be Picasso to enjoy creative arts. You may have noticed the influx of adult coloring books lately – that’s because coloring has been shown to have a meditative effect.

I consider myself an expert in relaxation so I could go on and on here! Try one out and notice how you feel the day after. ☺

5 Reasons Why Chronic Yo-Yo Dieting is Self-Destructive

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Have you tried every diet, detox, and cleanse yet you still find yourself reaching for the next one? Do you wonder what it will take to finally learn to love or at least accept your body? What it will take for you to relax and not stress so much around food?

I did this for literally years, probably more like decades. It was frustrating, stressful, and exhausting. I was so afraid that I’d forever continue that desperate, endless search for the one diet or workout that would finally bring me peace with food and my body - that I’d never have a “normal” relationship with food; that I’d never learn to accept my body; that I’d never find the answer.

Well fortunately after years of torment, I did find the answer. It took time and a commitment to a journey of deep inner work to find it, but when I did, I realized it was much more profound than what my initial searches were looking for.

I’d like to share some important truths that came to light for me throughout my journey so that you, too, can begin to break free from the fruitless cycle of dieting. Here’s what I now know:

1) Dieting, restricting, and depriving doesn’t work. If it worked, it would have worked by now. Diets have been around since the 1950s and they are still going strong. Dieting may work for a while but not long term. My weight and my happiness were like a roller coaster going up and down. With every high I’d think, “Yes, I’ve got it under control” yet around the corner was another fall that brought more guilt, stress, and frustration. It became an endless cycle of self-destruction and led me to define my worth by my weight.

2) “For every diet, there is an equal and opposite binge” – this famous quote from Geneen Roth couldn’t ring more true for me. I think starving myself in my 20s put me in a constant state of hunger in my 30s. It all makes so much sense to me now. The dieting, restricting, and depriving cycle will only lead to binging. That cycle made me lose sense of my natural hunger and fullness cues.  

3) Punishing your body is a recipe for failure – whether it’s starving or over-exercising. I was always trying to undo what I ate the day before by skipping a meal and/or subjecting myself to a grueling workout. I was a “bad girl”, so I deserved to be punished. Physically this can put the body in starvation mode which causes it to slowly burn calories and hold on to weight. This physical abuse is emotionally toxic, and it seeps into our psyche.

4) Beating yourself up for failing to lose weight or stick to a diet has serious repercussions. This is the place our mind naturally goes – blaming yourself. I have no willpower. I need to be more disciplined. From this place, our mind only breeds more criticism, blame, and guilt which causes more stress and emotional turmoil – both of which are counterintuitive to weight loss. Self-compassion, the antidote to this, is actually the answer.

5) Losing weight will not make you love your body. No matter what I weighed, I still wasn’t happy with my body. Years into my journey after I healed my relationship with food, I got to a nice happy weight. I actually liked the number on the scale, yet I still wasn’t happy with my body. Only then did I realize – it wasn’t about my weight. It was about how I saw myself and what I was choosing to focus on – everything I didn’t like about my body and comparisons with others. This pursuit of perfection only fostered my body dysmorphia.

Everything I was doing had that same pattern of self-abuse – I was beating myself up physically, emotionally, and spiritually. The underlying message was, “I am not good enough. I need to restrict and deprive and if I don’t, then I deserve to be punished – both physically and emotionally.”

And not talking about it only makes it worse. Take it from me. I kept it private for way too long. This kept me feeling alone and more stuck in my head. Once I did talk about it, it was like this sigh of relief – finally letting it out and bonding with others who could relate. That support, emotional connection, and resonance made me feel better and helped me begin to heal.

Ultimately what I needed was sustainable, lasting methods to heal my relationship with food and start to change the way I saw my body and myself. Restorative approaches like self-compassion, mindfulness, holistic nourishment, and self-love. For more on self-love, click here.  

It may sound illogical or unscientific, but it doesn’t have to be so hard. It doesn’t have to be full of force, punishment, and hate. Because when we come from a natural state of ease, relaxation, and nourishment – then our bodies can find their natural, rightful weight and healing and health can expand. This is where the magic happens.

Sometimes I have to pinch myself because I cannot believe my transformation. Read more about my story here.

I now have a life that allows me to …

  • Have the freedom to enjoy foods I love without guilt

  • Feel comfortable enough to show off my body without worrying about how it looks

  • Have that confidence, freedom, and ease I’ve been longing for

  • Look in the mirror and actually like what I see 

This may sound too good to be true but it’s not. If I can do this, anyone can.  

Because of my experience, I am passionate about sharing what I’ve learned and helping women find peace with food and their body. If you’re done with dieting and want to learn how to make this change for you, let’s chat.   

7 Steps to Self-Love This Valentine’s Day

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A silly, commercial holiday like Valentine’s Day made me think about what my clients need. Flowers or chocolates from their partner or friends? Their one true soulmate to show up at their door or on their dating app? There’s no doubt - these external expressions of love make us feel wonderful. The problem however is this:  the feeling is not always lasting. Relationships change, and flowers wilt.

So how about taking this V-day to focus on a love that is truly life-changing - a love that can never be taken away from you - self-love.

 What is self-love? I found the best definition in the urban dictionary (misspelling and all): “Too unconditionally spoil, value yourself and accept your self-worth. Putting yourself first so you can grow externally and internally for YOU. It’s a value that shows and symbolizes how much you appreciate and accept who you are and not who you’re told to be.”

Your relationship with yourself is arguably the most important one you’ll ever have.  At the beginning of the day, all throughout, and at the end of the day it’s always you. No matter how hard you try, you just cannot escape it – that voice in your head. That voice that can build you up or break you down. It can squash your dreams or push you to keep going.

Self-love softens that voice to be supportive, accepting, and encouraging – which actually leads to more success, peace, and joy. Ultimately, you’ll be more likely to show up as your best self and have the strength to live your life on your terms. And self-love is a prerequisite to loving your body. 

After living most of my life with subtle self-contempt, learning to love myself was the most radical shift in my life. I started to honor myself and my body. I had more confidence and courage. I was free to be my authentic self – flaws, quirks, and all. I started caring less about what others thought, no longer looking for external sources to define my worth. I recognized my worth and no one could take that away.

Learning self-love is a process - one that takes time and commitment - but it is SO worth it.

1) Notice How You Treat Yourself – Be mindful of the way you talk to, talk about, and treat yourself. Listen and notice – how am I talking to myself? How am I treating myself? What standards am I holding myself to? Likely they are much higher than those you hold for others. That’s okay because awareness is the first step to change.

2) Change Your Language – Stop putting yourself down and minimizing your strengths or achievements. Our words are powerful, they create our reality. The more you declare something about yourself, the more you will feel and become it. You can easily reframe your words to be more positive and supportive. For example, replace “I am fat or I am a binge eater”, with “my body is finding its rightful weight or I am learning how to nourish myself.” 

3) Self-Compassion – Practice treating yourself as you would a friend or a child. When talking to yourself, think – is this something that I would say to my best friend? If not, then change it to be more supportive and encouraging. Self-compassion releases self-hatred that keeps us stuck in our heads and beating ourselves up. This is one of the most critical steps to self-love.  If you can’t have compassion for yourself, it’s going to be very difficult to take the next steps: forgiveness and acceptance.

4) Forgive Yourself – We all make mistakes – every single one of us. Just as you forgive your loved ones for their mistakes, you can forgive yourself. Forgiveness is a powerful act of self-love. It allows us to release all the negative energy, thoughts, and rumination that simmers when we denounce ourselves.

5) Know Yourself – Take the time to objectively learn and understand who you really are, not who you think you should be. Explore all your strengths, weaknesses, and limits without judgement. Self-knowledge is key to being able to set boundaries and limits to respect and honor yourself. Choosing to honor yourself is one step closer to self-love.   

6) Self-Acceptance – Use self-compassion to start accepting all of you – the good, the bad, and the ugly. Just as you do with your partner, friends, and family.  Do you love every single thing about them? Probably not, but you accept them for all they are because no one is perfect and there is no reason to hold yourself to a higher, impossible standard.  Our level of self-acceptance determines our happiness. The more self-acceptance you have, the more happiness you will permit yourself to have.

7) Invest in Yourself – Make a commitment to invest the time for this. Start small and be patient with yourself. You need to take each step to get there but just 5-10 minutes a day can be enough. Mindfulness practice will redirect and reframe your thoughts and inner critic to be more kind. Journaling (forgiveness and positive prompts) and gratitude exercises can help you release negative thoughts and refocus on all the things you appreciate and like about yourself.

The more you practice and focus on all the good about you, the easier these steps will be. Find a ritual that works best for you and know that every little step is getting you closer to loving yourself.

It’s truly magical to feel such a sense of peace, love, and trust within yourself. Now I ask… why would you choose to live life any other way?

Ready to commit to start loving yourself and body? Let’s talk.

Winter Fitness Tips to Keep You Moving All Season Long

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Now that it’s officially winter up here in the Northeast, the season of “excuses” has begun (some admittedly convincing!) – the days are so short, it’s cold out, it’s snowing, the lack of sun – it’s just so hard to get motivated!

The reality is that our bodies are meant to move daily – preferably outdoors. Benefits of outdoor exercise include a more positive mood, a boost for the immune system, a dose of vitamin D, and the healing and mindful effects of being in nature. Perhaps you’ll discover a newfound love for outdoor exercise in the winter – like how invigorating the fresh air is or how peaceful it is to walk under those beautiful late afternoon winter skies.  

But if being out in the cold really isn’t your thing, this is a wonderful time to explore all those indoor activities we tend to avoid when the weather is warm and beautiful. There really are endless ways to keep your body moving - both indoors and outdoors - throughout the winter!   

If you’re looking for some inspiration to start or keep your movement practice going, read on for my tips on how to keep you motivated despite the winter blues.

FIRST THINGS FIRST - DO WHAT YOU LOVE! You must enjoy it. This truly is the key to developing and maintaining a movement practice. It shouldn’t feel like work, a task on your to do list, or something to rush though. You should enjoy it, and if you don’t? Don’t do it. Try something else.   

OUTDOOR FITNESS TIPS

If you’re ready to face the great outdoors, options include walking, hiking, running, snowshoeing, cross-country skiing, downhill skiing, snowboarding, ice skating, and even tobogganing.

  •  Dress the Part – This is essential. You need to layer up in warm, moisture wicking clothing to keep you warm and dry. Be sure to cover your head, hands, and feet appropriately and wear a wind blocking outer layer.  

  •  Warm Up Inside First – Run around, dance, do jumping jacks, whatever you prefer to get your blood pumping and your body warmed up. About 5 minutes of warming up should do the trick.

  •  Tune In – To get motivated and stay motivated it can be helpful to bring along some music or a podcast to keep your mind from focusing on the cold. Unless I’m with my dog, music is a must for running because it keeps me motivated and energized.

INDOOR FITNESS TIPS

If you just can’t face the cold, indoor options include yoga, Pilates, cardio machines, strength training, app guided workouts, and so much more!

Check Out A Gym or Studio

If you prefer to leave your house and be around others, heading to a gym or studio is an excellent option.

  • Find Your Place – There are many to choose from, but it’s important to find one where you like the vibe and feel comfortable. Most offer drop-in fees and/or trial memberships so you can try out the facility without having to commit to a full membership. It can take some time to find one that suits you but once you do, you’ll look forward to going and never want to leave. I always prefer women’s only gyms or gyms with women’s only areas with plenty of small weights, weight machines that were made for women, and a spa-like locker room.

  •  Try A Class – Group fitness classes to try at the gym/studio include various yoga classes, Pilates, spinning, Barre, NIA, Tai Chi, kickboxing, bootcamp, BODYPUMP, BODYFLOW... the options are endless!     

  •  Do Your Own Thing – Can’t make a class? The gym has it all! Get your blood flowing with high quality treadmills, ellipticals, bikes and/or take advantage of the free weights, weight machines, and other equipment they have. If you’re new to the gym, the equipment can be intimidating at first. The good news is that they normally always offer a complimentary orientation in order to get you started.

Get Your Sweat on At Home

If you don’t like the gym or just can’t make it there, it’s easier now than ever to exercise without even leaving your house!  

  • Websites and Apps – There are websites and apps with a number of different workouts that require little to no equipment. You can try out some sunrise yoga, ab workouts, personal training sessions, or my personal favorite if you’re short on time – the “7 Minute Workout”. Simply go online or to the app store on your device and find one that appeals to you.

  • Invest In New Home Cardio – Many newer models of home cardio machines (treadmills, ellipticals, stationary bikes, etc.) have “classes” built in, so if you really love the motivation you get from a class-like atmosphere, the machine brings it to you in the comfort of your own home!

  • Treadmill Variety – If you have a treadmill at home, it can offer a number of options – walking, power walking, walking with hand weights (start with no heavier than 1 lb.), running, and intervals. Interval training can help you build endurance quickly and is surprisingly easy! Can’t stand running? How about for 30 seconds! Do this a few times with fast walking in between and you’ve given yourself a great workout.  

  • Entertain Yourself – I know that working out in your home on a machine can sound boring, but you can easily liven it up by blasting some energizing music, listening to your favorite podcast, watching sports, or catching up on the Bachelor.☺

 What are you waiting for? Now get out there and move!