Week #6 - 2018 PHIT Challenge!

This week's challenge is RESISTANCE TRAINING!   If you are currently performing resistance exercises each week, yay!  you are on the right track!  If not, you will definitely want to after reading my blog this week!

Side Plank:  stack your top shoulder over your bottom shoulder, stack your top hip over the bottom hip, and stack ankles, as well.  Make sure you keep your bottom shoulder directly over your elbow.  Squeeze the core and make sure to keep the hip lifted off the floor.

Fact:  resistance training will make you LEAN and it will make you look great!  The key: you have to alter your diet to create a calorie deficit and add resistance training to keep muscle.   With diet, the equation is simple, it's calories in vs. calories out.  If you eat more calories than you burn, you will GAIN weight.  If you eat less calories than you burn, you will LOSE weight.  In regards to building and/or keeping muscle, it requires resistance training!  To build muscle, you must add heavy resistance, and then increase the resistance slowly + feed the muscle by increasing your protein intake and modifying your diet.  

So, why do we need all this muscle?  Nothing else you do can increase your metabolism like lean mass (muscle) will.  More muscle also means more energy - all day long.  Muscle mass supports healthy posture, balance, functional movement, and gives you a sculpted appearance.  As we age it's important to know that weak muscles compromise joints, which affects balance and coordination.  

My recommendation for adding strength training into your regimen is to add 3-4 days each week.  Focus on basic exercises that are easy to do.  DO THEM :)  And slowly add more resistance each week to push the muscle to grow.  Here's a list of exercises you can add into your plan to hit all the muscle groups each week:

1. Squats
2. Push-ups
3. Bicep curls
4. Tricep dips
5. Rows
6. Plank
7. Side plank (pic above)
8. Walking lunge (stationary if you have knee issues)
9. Dead Lifts
10. Flyes
11. Overhead Press
12. Frontal Raise
13. Lateral Raise
14. Glute Lifts
15. Bicycles

Get through this list of exercises at least once per week and watch those muscles grow!  If you workout 3 times per week, break this list into 5 exercises per day.  If you prefer to group the exercises by muscle groups, try doing Monday:  Legs and Back; Wednesday:  Chest and Shoulders; Friday:  Arms, Glutes and Abs.  You can do this however you prefer, just DO IT!

We will continue to build on this basic plan over the coming weeks!  I know you will be glad you started when you start seeing the curves and definition that adding muscle gives your physique!

Good luck this week!

XO,

Meg

Week #5 - 2018 PHIT Challenge!

Here we are at week 5 of the PHIT Challenge!  This week, the challenge is FOOD PREP!

This step has a huge impact on your food success through the week.  It's not overly complicated, and you probably already do some of the steps I am going to share with you, but without it, you will not be successful with your food goals.  I try not to be overly rigid with this, because obviously there are things throughout the week that change the plan.  Here's how it works for me:

1. sit down with my calendar and plan/write in the week's commitments and events.
2. identify the tight spots where food NEEDS to be pre arranged for convenience.  For example, if there's a night where we will be running in the door late and probably starving, I will pre plan a crock pot meal.  If I am running out the door before everyone else in the morning, I will have a breakfast option pre made so the family has something healthy to eat without my assistance.  
3. go through my recipes and jot down all the ingredients that are needed for these options.  I typically shop during the week, so when I prep on Sundays, everything is already purchased.  
4. the only meals that are written into my calendar are breakfast and dinner.  My kids make their own lunches, so that is up to them.  I do pre make things like salads, chicken salad, protein balls, etc., so that they have healthy, quick things to grab and add to their lunches.

Here's an example of our week ahead:

Monday Breakfast:  Smoothies and fried eggs - the smoothie is very basic:  frozen fruit, spinach, Vega Protein, almond milk, ice, and a splash of orange juice.

Monday Dinner:  Healthy Bacon wrapped chicken with roasted potatoes and veggies

Tuesday Breakfast:  Baked Ezekiel French Toast (pre-made)

Tuesday Dinner:   Chile Pork Tacos (Crock Pot) and Spicy Black Bean Salsa (pre-made)

Spicy Black Bean Salsa:

2 (15 oz) cans black beans, drained & rinsed

1 (16 oz) can corn, drained

1/2 cup chopped fresh cilantro

6 Tbsp lime juice

6 Tbsp Olive Oil

1/2 cup minced red onion

1 1/2 tsp ground cumin

1 (16 oz) can chopped tomatoes w/ green chiles

1/2 cup medium-hot salsa

salt and pepper to taste

COMBINE all ingredients and mix well.  Refrigerate, covered, for 24 hrs to let flavors come together.  Serve with chips or as a garnish to your tacos, or mexican dish.

Wednesday Breakfast:  Protein pancakes (I use Kodiak Cakes brand - Buttermilk Protein)

Wednesday Dinner:  Community Group Night, so kids go out while we eat with our group

Thursday Breakfast:  Leftover Baked Ezekiel French Toast

Thursday Dinner:  One Pan Mexican Quinoa 

Friday Breakfast:  Crock pot cinnamon steel cut oats - so easy!  (2 cups steel cut oats, 8 cups water, lots of cinnamon - cook on low in your crockpot overnight)

Friday Dinner:  out!

All of these recipes can be found on my Pinterest page if you are interested!  Just look me up:  phitmeg 

Have a great week and reach out if you have any questions!

XO,

Meg

Week#4 - 2018 PHIT Challenge!

Week #4 is the PUSH-UP CHALLENGE!  

Week #1:  the CLEANSE - if you hated it, I get it, but if nothing else stuck from that challenge, try to start as many days during the week as possible with a cup of warm lemon water... you can ditch the apple cider vinegar if you have to... the warm lemon water is like an all-natural scrub for your insides and it WILL pay off to use it a few times (or more) per week :)

Week #2:  couch to 5k - this was meant to get your cardio kicked off.  I hope y'all are getting in to this challenge!  (If not, send me a private text... we can come up with a plan B for you).

Week #3:  sugar detox - how'd it go, guys?  I would love to hear some feedback on this one!  If you struggled, or are still struggling, give yourself a few more days.  This is the most life-changing of all the challenges.  YOU HAVE TO DO IT!  

.... and now Week #4!  

PUSH-UPS!  Look, I know they are not fun, but they work!  If you want your arms to look ah-mazing for Spring, this is the BEST way to do it!  A little honesty... when I don't have time to work out, I do push-ups.  I set a goal (let's say 200), I start doing laundry, and do sets of 20-30 in between loads.  By the time laundry is done, my arms are fried.  Push-ups, when done correctly, use every upper body muscle, as well your core.

This is a parter, patty-cake, push-up :)  Do them however you can!

YOUR CHALLENGE:  (break into sets of 10, 20, etc.)

• LEVEL 1:  100 Full Push-ups per day!  
• LEVEL 2:  50 Full Push-ups per day!
• LEVEL 3:  20 Full Push-ups per day!

Start wherever you are... if you rarely do pushups, start at level 3.  If you do them pretty consistently, start at level 1.  This should be a 'challenge'!!  

BASIC STEPS TO A PERFECT PUSH-UP:

• Start in Plank - hands under, but slightly outside, shoulders
• Lower your body as close to the floor as you can, while bending arms into a 45 degree angle.  Pause, breathe out and push off, back to the start position.  SQUEEZE CORE throughout the movement.  
• If your hips move up or down during the movement, form is broken and you should modify (use your knees).  
• If push-ups hurt your wrists, try using dumbbells in place of your hands on the floor - this creates a more neutral wrist for pushing off the floor.

GOOD LUCK!

XO,

Meg

Week #3 - 2018 PHIT Challenge!

Week #3 is a 7 day SUGAR DETOX!   Here are the reasons why you NEED this:

• Added sugar is a major contributor to obesity, stroke, diabetes, cancer, disease.
• It is 8 times more addictive than cocaine
• It makes you fat... it alters your metabolism and gets stored as health destroying belly fat
• It causes your blood sugar to rise, causing irritability and depression
• It ages you, causing wrinkles, decreasing collagen and elastin 
• It creates brain fog and long term cognitive decline

If you crave sugar on a regular basis, you are addicted.  Here are the steps to detoxing:

• Simplify your diet for 7 days, by eating fruits (berries are best), vegetables, and lean protein.  You can do anything for 7 days!   
• Watch out for added sugars in all processed foods, condiments, etc.  Some of the common ones are:  sucrose, maltose, maltodextrin, lactose, high-fructose corn syrup, glucose, fructose, brown sugar, corn syrup, caramel, dextrose, etc.  
• No artificial sweeteners (aspartame, saccharine, and sucralose).  These can be worse than real sugar (because they are carcinogenic), plus they alter your cravings the same way regular sugar does.
• Choose healthy alternatives to sweeteners:  honey, maple syrup, or stevia.  Still use these sparingly, especially during this detox.  You can use these alternatives for cooking substitutes as well.  

When you need a sugar fix, try this...

PROTEIN BITES:

1 cup dry, old fashion oats

2/3 cup unsweetened coconut flakes

1/2 cup nut butter (no sugars)

1/2 cup ground flax seeds

1/3 cup honey

1 teaspoon vanilla extract

Stir all ingredients together.  Chill, covered, for an hour.  Remove from the fridge and roll into balls - any size.  Store in an airtight container.  (After the detox, try adding dark chocolate chips to this recipe!)

Your goal at the end of this week is to kick your constant craving for sugar.  You can eat the occasional sugary dessert, but it may be that you can no longer like that super sweet taste.  

Good luck!

Week #2 - 2018 PHIT Challenge!

Here we are at Week #2 of the PHIT Challenge!  My challenge for you guys this week is CARDIO!  Before you hit that X in the top corner, please hear me out :)  Wherever you are on the cardio spectrum, I want you to push yourself to the next level.  If you are not doing anything on your off days, then you need to start... if you want to see results.  If you are currently walking, add some run/jog intervals.  If you are currently running, run longer/more/harder/add sprint intervals.  Basically, just take your cardio up a notch.

I'd like for you consider the COUCH TO 5K program.  (If you'd like to train for something longer, I'd love to help you put a plan together.)  Couch to 5K is a 9 week running program. It is a gradual schedule that takes you all the way from 0 miles to 3.1 miles.  The first few weeks may seem frustrating... hard... just plain horrible, but I PROMISE, if you are anything like me, it could possibly be the missing link in the progress/success you've been looking for.  For me, running is a mental/emotional escape that I have come to look forward to.  The key for me is to commit with a friend.  The time, central location, and person, are all things that I've locked in on and will not cancel unless circumstances are dire.    It is also a thigh shrinker for my stubborn legs.  

If you are not yet convinced, please know that the plan is EASY... there's mobile app (C25K).  So, find a first-rate friend that you can pour your soul to on the flats, and that will push you through the hills, and get going!   I encourage you to start this week (so we can run a race together in March ;)  ).  The St. Patrick's Day Run is the goal!  It's on March 17th... in Athens, no less... and has a 5k and 10K option, depending on your goal.   For more info:  www.utscetner.com/race    Apparently bagpipes sound at the start!  Come on PHIT followers!   I'll be right there with you :)

2018 PHIT Challenge!

Happy (almost) NEW YEAR!  So excited to see y'all again after the break!  I hope everyone had an amazing Christmas with your family!  

In the upcoming year, I am hoping to motivate and challenge you with new goals and steps to make your year healthier.  This first challenge is kinda tough, but one that I know will bring success.  It's ideal to start tomorrow (the 1st), but do what works with your life right now.  

I hope you'll join me for a 5-day cleanse!  Here's the challenge for the next 5 days:

- drink 90 oz of water per day - to mix it up, add lemon, cucumber, or fruit 

- drink one cleanse shot each morning (recipe below)

- substitute one meal with a protein smoothie/shake per day (recipe options below)

- NO added sugars (NONE)

This is meant to kick-start your healthy game plan in to gear for the year!  After 5 days, I promise you will feel better, de-bloat, re-set your appetite and cravings, feel more energetic, and you may even drop a pound or two (depending on your current diet)!  

I'm starting tomorrow!   Shopping for my ingredients today... Here's what you'll need:

Grocery list:  lemons, apple cider vinegar, eggs, protein powder (I recommend Vega), almond milk, frozen berries, leafy greens, chicken, various veggies (best:  kale, brussels sprouts, broccoli, arugula, avocados, beets, carrots, onions, cabbage, etc.), apples...

YOUR A.M. CLEANSE SHOT:   8 oz water + 1 TBSP apple cider vinegar + 1/2 lemon squeezed + cayenne pepper (optional)

YOUR A.M. OR AFTER WORKOUT MEAL REPLACEMENT SHAKE:  1 scoop protein powder + frozen berries + 1 cup spinach or kale + 1 cup unsweetened almond milk + 1 TBSP chia seeds (you can jazz this up in any way, just watch the added calories and sugar)

An Ideal day of food:

• breakfast:  cleanse shot, wait for 10 mins, then coffee or tea, and one of the following...  
  • protein shake
  • egg white scramble:  2 eggs + 1/2 cup diced veggies + avocado slices (optional)
• snack (if needed):  apple slices with cinnamon sprinkled on top (cinnamon is anti-inflammatory)
• lunch:  green salad with baked/grilled chicken + veggies + lite dressing (my go-to dressing is evoo + lemon + balsamic)  OR Protein shake!
• snack:  choose one:  cut up veggies, apple slices, protein shake...
• dinner:  so many options:
  • salad as above
  • protein and veggie bake (1 cup of your fave cut up veggies + 6 oz lean protein + 1/2 cup onions + 2 garlic cloves minced + 2 tsp olive oil + salt, pepper, and rosemary... bake 20 - 40 mins at 375
  • turkey burger with no bun + grilled veggies of your choice on the side
  • soup - any clean option will do, but here's my fave right now:
    • In a large pot, heat 1 tbsp olive oil... add 1 yellow diced onion and 6-8 gloves minced garlic... cook until translucent (2-3 mins)
    • add 6 cups vegetable broth + 1 15 oz can diced tomatoes + 1 tbsp dried Italian herbs + salt and pepper
    • bring to boil, then simmer for 5 mins
    • stir in 4, 15 oz cans white beans (cannellini) + 4 cups baby spinach 
    • cook about 2 mins until spinach has wilted
    • stir in 3 tpsp parsley
    • to make thicker, you can add 3/4 cups Parmesan cheese when you add the broth

So, that's the plan for the next 5 days (or whenever you choose to start)!  

Cheers to your healthy body this 2018!

XO,

Meg

How to create your own favorite smoothie(s)

I love smoothies!  My kids love smoothies!  You should really consider finding or creating your own 'go-to' smoothie arsenal.  Why?  Smoothies are the best way to get more nutrients than at a meal - extra fruits and veggies!

The purpose of substituting a smoothie for your typical meal is multi-purposed.  On a typical day, you should be eating 3-4 meals (one of these may be a snack, and a smoothie can also substitute your snack).  When timed correctly, a smoothie can actually be a better alternative than a meal.  The reason for this is that it is easier for your body to digest and use the contents quickly.  Example:  a high protein smoothie after your workout - the body can digest this quickly and get protein to the fatigued muscles faster. 

Another great advantage is that the ease of digesting a smoothie creates extra energy for your body to repair cellular damage, give you a physical 'boost,' as well as decrease inflammation.   

My last reason (and attempt to win you over on this) - consider the 'add-ins' for extra nutrients!   Here are my favorites:

• all-natural nut butters, flax or avocado for healthy fats and vitamin E

• ginger or cinnamon for additional antioxidants

• honey for anti-bacterial or anti-fungal, as well as allergy prevention

• a vegetable-based protein supplement for energy, muscle repair, etc.

• cacao, chia seeds, and flax for extra fiber, good fats, and blood sugar control

My favorite is so easy!  Blend 1 cup frozen berries, 1 scoop Vega Proteins & Greens (20 grams of protein!), a handful of kale, a splash (or more) of almond milk, a sprinkle of chia seeds or 1/2 T flax oil, and unsweetened coconut chips on top!

Now, go whip up a smoothie (mine above or your own) and enjoy!

How to do a correct side plank

Side Plank is a great exercise to work your core/abdominal muscles.  By holding this static exercise for 15-30 seconds per set, you force the abdominal wall to engage and support your body weight while holding the plank position.  I love this exercise because it can help you regain abdominal and lower back strength, help with posture, and aid in training the other muscles that assist in holding this position (arms, shoulders, hips, etc).  

Correct form is a must with this exercise, so here are my tips...

• Everything should be stacked:  feet, knees, hips, shoulders
• Raising the non-supporting arm towards the ceiling will help keep the upper body aligned
• Engage (squeeze) your core and glutes for balance and stability
• Make sure that your bottom hip is lifted to keep the body in a perfect line (TIP! Try doing this in front a mirror a few times to get the form down.)
• Modifications:  to make this easier, you can bend the bottom knee to the floor for additional support.  

Welcome to Get PHIT!

Hi!  I am Meg. I am the health and fitness trainer behind PHIT.  PHIT stands for Private Health Instruction & Training. My goal is to show you how to make your health and fitness a priority, while keeping things simple. I understand that lifestyle change can seem overwhelming when you're looking at it from 'step one', so I'd love to help you see just how easy it can be to make small, but important changes that will bring big results.  That's where this blog comes in! It is a place where I will share health and fitness info to help you get to know me and my philosophy.  My hope is that clients and non clients alike can further their understanding of health and fitness, through the form tips, recipes, and encouragement I will share here.  Enjoy!