Holiday Motivation

Has the steady slew of holiday events started to take it's toll on your workouts or eating yet? 

While it's easy to believe that falling off the wagon is just par for the course this time of year and that you'll pick things back up in January- this doesn't have to be your story.

Benjamin Franklin must have had this in mind when he said, "Don't put off until tomorrow what you you can do today".  

You have the ability to decide you will do with the moments you are given, and you are constantly making choices that either take effort to make happen, or that you allow to happen so that you don't have to make as much of an effort.

I became a dedicated exerciser when I was 13 years old and joined the cross country team.  By that following summer I was hooked and was running consistently on my own...for fun.

Since that time I have had my ups and downs with my connection to consistency and workouts, so I have become a student of what makes my own ability (and that of others) to stick to their regimen remain a constant, even when life gets chaotic.

The number one thing I know for sure about what keeps me going back to working out even when I don't feel like it is that I appreciate workouts more for what they do to my heart and soul than what they do for my physical body. For this reason I pick workouts that challenge me, connect me to my heart, and that lift up my spirits.  Tai chi has been a new thing for me and I absolutely love it!

Second, to ensure I get my time in to move I have to stay organized and intentional about scheduling time to do it.  If I wait until I want to or until I might have time, the moment is never right or something always gets in the way.  The additional benefit is that when you commit to a specific routine you know exactly what to do when, where, and with whomever you can find to hold you accountable.

Third, successful worker-outers follow a prescribed and specific routine.  There's no guessing or wondering what might feel good that day.  Here's an example of a great workout week: Monday is running and core, Tuesday is yoga, Wednesday is running and lower body body, Thursday is Yoga, and Saturday is a long run plus upper body.

Fourth, people who workout consistently identify with being an athlete or at least athletic. Movement is simply a part of who they are in the world, not just something they do. This is about their mindset or belief in themselves.  They don't need other people to justify it, but they do love to be acknowledged for their dedication to move. 

So what's the point twiddling your thumbs and waiting for one of the best parts of your day to begin? 

Movement is more than exercise, it is a way to take care of your needs so you can share your love and overflow to create a ripple effect of generosity.  (This is on the Restoration Fitness Manifesto you can access here or see below).

I challenge you to do some sort of movement every day for the next 5 days.  Send me a pic of your activity on Facebook and I'll send you a workout video to do at home over the holidays!!

I'm with you every step of the way!

XO, Nicole

P.S. I am putting the final touches on my Holiday Gift to you.  I promise you this one is going to a game changer!!  Be on the look out next week for how you can get yours.

When you Just Can't.

When was the last time you threw in the towel and said, "I Just CAN'T anymore"?

I can't do my workout today...my body is too tired/painful/beat up.
I can't even begin to think about what to cook for dinner...I'm so sick of it all.
I can't imagine having the time to do what I really want to do...there's always so much on my plate.

Well, there's a time to be a hero and push yourself to get off your tush and keep pushing.

Then there's a time to listen to your body and actually do what it is telling you to do. 

I've helped my clients to listen more, and you can learn too.

This may sound foreign to some of you, but your body is a well-spring of amazing information when you tune into it.

I have been reading Amy Myers book the Auto-Immune Protocol this summer and she reminded me of just how incredible the communication systems in our bodies really are.

For instance, when you eat you send a signal that tells certain hormones like insulin to be released to help direct your food where it needs to go.  You also set off triggers for your immune system in your body when foreign invaders sneak in.  Too much of the wrong foods can even send your immune system into a frenzy when your body identifies the food as a foreign object.  When you are over-tired your body tells your adrenals to work overtime to pump you up with cortisol and epinephrin.

These days I witness the miracle of the communication system in my body multiple times a day when breastfeeding.  Literally all I have to do is take 3 deep calming breaths, close my eyes, imagine a water fall and my milk lets down.  This is so crazy cool.

What I've learned is that it is best not to mess with your body's wisdom and to LISTEN.

Our problem is we get too caught up in expectations, should's, and ought to's- especially when it comes to exercise.

So how do you know what to do when you are on the fence about exercise?

Of course there are those days when you don't feel like working out, but in the end you know movement would help. 

How can you discern what to do to honor your body and still get in some soul sweat?

I developed a simple questionnaire you can use, particularly if you struggle with chronic illness, fatigue, or auto-immune issues.  And it's exactly what I use to hep my clients with their discernment too.

Movement might be the furthest thing from you mind, but as I witness my husband and his journey with Hashimotos and my own history with depression, movement nearly always gives us back our glow when we choose things that light us up.  Movement can come in so many different forms.  Use the questionnaire to help you know what's appropriate for you today.

If you know someone with hashimotos, infertility, lupus, multiple sclerosis, chronic fatigue, fibromyalgia, or other chronic illness...especially if their heart is to become a better mother, please forward this message to them.  I love serving wannabe moms and moms who are struggling to help them overcome the overwhelm and gain strength and soul through their journey.  

Wishing you holy, healthy, healing,

Nicole

P.S. I am about to launch my online Strength and Soul program and I cannot wait to reveal how this program will give moms in the making hope, strength, and stamina to help them be the mom they dream of rather than feeling tired, neglected, and overwhelmed.  Stay tuned!

Mothering is an understatement

If someone had told me how hard being a mom was before I was one, I wouldn’t have believed it. As the youngest of three children, I never really had too much of a chance to mother others. My needs were always cared for and I learned from a young age to thrive with independence. Now that I am a mother of three, I have found even my kids are needy, inconvenient, and always demanding- and yet I show up (nearly) every moment as a mom with joy and pride to nurture and play with my kids (who are super-kids by the way). I have often said that mothering ourselves isn’t really all that different than mothering others. It can feel pretty demanding and needy to take time away from work, family, or friends to do something like workout, seek solitude, or simply take a nap. And yet self-care has an incredibly overlooked importance in all of our lives.

Without self-care we don’t have the energy or patience to give to others authentically.

And self-care doesn’t have to take much time, energy, or money.

Here’s a few ideas to get you started, whether you are an altruistic mother, aunt, sister, or friend. It doesn’t matter what your motherly status. Take today and honor yourself for the gifts you generously give to others.

• Take a walk
• Listen to your favorite music
• Journal
• Read a juicy book or blog
• Call a friend
• Sip some yummy tea
• Take a bath
• Eat some chocolate
• Take a nap
• Drink some infused water
• Look through some old photos with your family
• Visit a local art museum or botanical garden
• Meditate
• Go for a road trip
• Book a mini-retreat
• Try a new class (art, yoga, fitness, French, kick-boxing, belly dancing, etc.)

Whatever you choose, choose it for you. As a mom (no matter whether you have birthed or reared kids of your own or not), you are a nurturer and giver who deserves to take a few moments each day to focus on feeling great in your own skin. Sort of like giving yourself a little hug each day.

“Of all the roles I’ve played, none has been as fulfilling as being a mother.” -Annette Funicello

For all of the "mom's" out there who have loved me, nurtured me, believed in me, and supported me.  This post is for you.  I sincerely hope that you can take a few moments today and give yourself a mommy hug that lingers.  I love you all.

As Many Reps As Possible- Workout

It sure is HOT out today! Stay inside and try this workout, no excuses! This is an AMRAP- As Many Reps As Possible. This was from a June Fitness Fire class (class cal link: http://www.inspiredathleticmovement.com/class-schedule.html). Set a timer for 8 (you can start lower and work your way up) minutes and see how many reps you can do. It is a great way to see improvement and push yourself to go faster the next time you do it. I like to do the same AMRAP workout at least every couple months as a base for my current athletic level. If you have weights, or a medicine ball, or some cans of soup... use a medium weight. If your back hurts, go down in weight. Bodyweight is also a great option!

1. Alternating reverse lunge with front reach from low lunge position (8 on each side)

2. Speed squats (16)

3. Jumping jacks with overhead reach (8)

That's it! Simple and can be done ANYWHERE! Write down your total number of reps so you can try to beat yourself next time. Let us know how you do!!

June's Member of the Month: Jack Unrue

Jack Unrue is a pleasure to be around. Anyone who has worked out beside him will agree he is all smiles and great attitude. He always shows up on time and ready to give his best; earning his title of June Member of the Month!

Jack is originally from upstate NY but moved to Colorado 20 years ago with his awesome wife and fellow Restoration Fitness member, Danielle. The two of them are incredibly active, humble about it, and an enjoyment to train. They live in Lafayette with their cat, Ripley. Jack is a software engineer and avid runner. He has been a RF member since  mid February when it became obvious to him that what he had been doing up until that point wasn't cutting it. He wasn't getting the results he was hoping for and was looking for some accountability and coaching. He also felt that his back pain was consistently getting  in the way. Danielle did a google search for Boulder personal trainers and they found us, and we are so glad!

Restoration Fitness: What positive results have you had since joining our community in February?

Jack: I'm stronger! My body feels different; I've lost weight and 11 1/4 total inches off my body circumference. My attitude towards health is a lot better; I want to come here! I absolutely love and thrive off having a coach and a group of people in classes, the collective energy is awesome.  I aslo think about nutrition much more than before I was a member. And, I've also brought my 3 mile running time down from 29:40 to 25:53.

RF: We are so proud of you, Jack!!!!

RF: What keeps you motivated?

Jack: I'm so able. I'm doing what I need to with my workouts rather than wasting time. I also really enjoy the group atmosphere here. I haven't been in this kind of shape in a long time, being able to sign up for the Bolder Boulder with confidence is pretty awesome. I know I can do it!

RF: What's the biggest challange you've overcome?

Jack: Food and nutrition which I'm still working on. Also, I never worked out when I was younger - I started around 30. So, I find that being in control and in tune with my body can be more difficult. So, I'm loving the feeling of empowerment I'm getting with my workouts lately.

RF: What does health mean to you?

Jack: Health means not procrastinating. Being healthy enough to get things done that HAVE to be done. Feeling well enough to tackle things.

RF: Great insight!

RF: What's your favorite healthy recipe?

Jack: Danielle and I make ground beef, green peppers, onions, lots of ground red pepper, and canned tomatoes. Very yummy!

RF: What's your favorite song to workout to?

Jack: It used to be loud, angry music... Right now it's Massive Attack's song Angel. Check out the video, it's cool!

RF: What's your favorite workout?

Jack: Fitness Fire classes and running.

We are so glad to have Jack as a RF member and appreciate him greatly. His continued hard work and dedication is most definitely only going to help him reach goal after goal. Here's to all our amazing, dedicated members!

May's Member of the Month: Nancy Sievers

Nancy doing an assisted forward lunge 

Nancy Sievers became a Restoration Fitness member two years ago and now works out with us alongside her husband, Bob, three times a week. Nancy was raised in a Chicago suburb but has lived in Boulder since 1975. Her and Bob have been married for 51 years and have a very funny daughter and sweet son-in-law who live here in Boulder, a son in Seattle and four wonderful grandchildren. She and Bob also have a cute 3-year-old bichon frise that is a well-known flirt. Nancy is a retired special education teacher who now fills her time with travel, gardening, reading, and spending time with her family and friends. She is a very sweet person who lights up the room she is in. Meet May’s Member of the Month: Nancy Sievers!

RF: What positive results have you had from working with RF?

Nancy: I’m in good shape for a person my age; I’m 73. RF prepared me for my knee replacement surgery then helped rehabilitate me afterwards. I think my other knee does not need surgery because of all we do here. My balance has also improved greatly and RF does a great job of modifying exercises within my ability each workout.

RF: What keeps you motivated:

Nancy: The variety RF provides for Bob and I. I like coming here and I’m not a person that likes exercising. I don’t do it on my own. You and Nicole do a great job engaging me!

RF: What is the biggest challenge you’ve overcome?

Nancy: My knee replacement surgery. I can now kneel and garden! I’d like to try and play tennis this summer. Bob also loves tennis.

RF: We’re going to hold you to that!

RF: What does health mean to you?

Nancy: Health is terribly important at my age. It means I can travel. It means I can do all I want to do. Health means maintaining good body function.

RF: What’s your favorite healthy food?

Nancy: Spinach omelet with a little sprinkle of cheddar cheese.

RF: What’s your favorite type of workout music?

Nancy: Definitely something peppy!

RF: What is your favorite type of workout?

Nancy: Does eating count?

RF: Hahahaha No!

Nancy: Walking with my dog and my friends. And, I really enjoy some of the ballet type movements we do in here.

Thank you so much Nancy! We greatly appreciate you and are so glad we are helping you to feel good!