... OK, I bet you are thinking, "Wow, that's the lamest excuse for sleeping in and missing a workout ever!" But, it's true. It happened to me this morning.
5:30 Thursday mornings I teach bootcamp and at 6 o'clock, I woke up with a jump, my husband asking me what happened. Immediately I flipped to my alarm clock and it was blank, "the power must be out, what time was it, what about my class"... groggy thoughts ran through my head. I immediately called the studio and was informed that Laura's client was missing too, so she took the group out for their class. I was comforted that I hadn't let down the entire class, only myself!
Upon closer inspection I realized the power couldn't be out... Tristan's alarm clock was still glowing, the fan was still running, what the heck went wrong??? Sasha, our fur baby, has a bed that is close to my alarm clock plug-ins. Although she sleeps in this bed less than 10% of the time, last night she decided to try it out. While getting comfortable she must have pulled on the cords just enough to cut the power! My dog actually unplugged the alarm clock.
This eventful morning reminds me as a fitness professional that sometimes things go wrong. You can have a great plan, the best intentions and still things just don't happen. What does this mean to you? In all plans, you need to incorporate some flexibility! Maybe sleeping in means you missed your morning workout, re-evaluate your day, can you fit it in later? If not, what small things can you do all day that will add up - take a power walk at lunch, use the stairs instead of the elevator, park a bit farther away, do some exercises around your home or office. It may not be the workout you planned but it's something and something is always better than nothing!
This doesn't mean that you write the rest of the day off! Continue to eat clean, do what you can and carry on with the rest of your plan for the day. All too often we are quick to adopt an all or nothing mentality, thinking you can start fresh again tomorrow. This thinking that if 1 hour of our day doesn't go right, the other 23 are a wash too, has a lot to do with why our society is the way it is. Stop thinking about tomorrow, think about what you can continue to do today!
Questions, we're here for you!
In Health,
Jessica & Tristan Zapata
Thursday, June 25, 2009
Tuesday, June 23, 2009
ACL Surgery and Recovery - Part II
Well... it’s been almost two months from surgery day. Not quite the recovery I was hoping for.
Did the exercises prescribed by my physiotherapist work? Was I really careful with my knee and movements I was able to do?
YES to the first, NO to the second.
I was feeling so good that I did too much. A combination of warm weather, outdoor activities (I coach a fast pitch team) and the inability to control myself added to the combination of “too much”.
Now, instead of focusing “just” on my knee, I need to focus on my hamstring!! (Specifically Semitendinosus, they used part of the tendon to replace my ACL)
I tore that muscle hitting to my outfield during practice. And as if that wasn’t enough, the next day I was hitting them again!!!
What was I thinking!
So, in conclusion, I just can’t stop moving and being active. I guess I chose a bad time during the year to have surgery. I should have waited until fall or winter. Or not, wait, if I would’ve done that, then I would’ve played fast pitch during the summer and messed up my meniscus.... ahhhhhhhh!!!!
So, if you are injured or have just had surgery, listen to your health care provider and follow their advice and program. Most importantly be patient!!!
Till the next post... with better news... I hope!
TZ
Did the exercises prescribed by my physiotherapist work? Was I really careful with my knee and movements I was able to do?
YES to the first, NO to the second.
I was feeling so good that I did too much. A combination of warm weather, outdoor activities (I coach a fast pitch team) and the inability to control myself added to the combination of “too much”.
Now, instead of focusing “just” on my knee, I need to focus on my hamstring!! (Specifically Semitendinosus, they used part of the tendon to replace my ACL)
I tore that muscle hitting to my outfield during practice. And as if that wasn’t enough, the next day I was hitting them again!!!
What was I thinking!
So, in conclusion, I just can’t stop moving and being active. I guess I chose a bad time during the year to have surgery. I should have waited until fall or winter. Or not, wait, if I would’ve done that, then I would’ve played fast pitch during the summer and messed up my meniscus.... ahhhhhhhh!!!!
So, if you are injured or have just had surgery, listen to your health care provider and follow their advice and program. Most importantly be patient!!!
Till the next post... with better news... I hope!
TZ
Monday, June 22, 2009
Small Steps Turn To Big Gains
Starting a new fitness plan or diet never seems to be easy. People dive right in to making massive lifestyle changes (that usually start on a Monday) and by Wednesday are frustrated, disappointed and anxious for the following Monday to come so they can start all over again.
It's time to break this crazy cycle! Remember the true definition of insanity is repeating the same thing over and over and expecting a different outcome!! It's time to make some SMART Goals and get started immediately. What can you do right now (as soon as you are finished reading this article) to move one step closer to your goal? For example, maybe you are wanting to start an exercise program, start with a brisk walk on your lunch hour. Do a few push=ups, sit ups or squats during the commercial. It doesn't have to be so hard that you are unable to move for the next couple days. It just has to be something.
Same thing goes for your diet. Make small, achievable changes that over time really start to add up. Maybe you love cream in your coffee every morning, try and switch to half and half, then take the next step and switch to milk. Every small change you make like that decreases your caloric and fat intake. Add one new vegetable serving to your diet each day. Have a handful of carrots with your lunch, pack some fresh pea pods as a snack.
These goals are easy to do and set you up for success. The feeling of success empowers you... you feel more confident, less overwhelmed and ready to conquer the next step. Keep moving in that direction and before you know it, you'll have made some massive lifestyle changes. All without the guilt or frustration.
OK, time for you to take that first step... what's it going to be? We'd love to hear what you are going to do today!
Questions, we're here for you!
In Health,
Jessica & Tristan Zapata
It's time to break this crazy cycle! Remember the true definition of insanity is repeating the same thing over and over and expecting a different outcome!! It's time to make some SMART Goals and get started immediately. What can you do right now (as soon as you are finished reading this article) to move one step closer to your goal? For example, maybe you are wanting to start an exercise program, start with a brisk walk on your lunch hour. Do a few push=ups, sit ups or squats during the commercial. It doesn't have to be so hard that you are unable to move for the next couple days. It just has to be something.
Same thing goes for your diet. Make small, achievable changes that over time really start to add up. Maybe you love cream in your coffee every morning, try and switch to half and half, then take the next step and switch to milk. Every small change you make like that decreases your caloric and fat intake. Add one new vegetable serving to your diet each day. Have a handful of carrots with your lunch, pack some fresh pea pods as a snack.
These goals are easy to do and set you up for success. The feeling of success empowers you... you feel more confident, less overwhelmed and ready to conquer the next step. Keep moving in that direction and before you know it, you'll have made some massive lifestyle changes. All without the guilt or frustration.
OK, time for you to take that first step... what's it going to be? We'd love to hear what you are going to do today!
Questions, we're here for you!
In Health,
Jessica & Tristan Zapata
Tuesday, June 16, 2009
"Resize my thighs, Please!"
If I had a nickel for every time I've heard that... or similar versions such as "how do I make my tummy smaller?", "how do I lose my muffin top / flapping triceps / back fat / insert your least favourite body part here??"!!!
The answer is always the same but I have this strange feeling that people are just not buying it! What's my answer... "You can not spot reduce"! I then go into a bit of detail about how they need to work their full body, gain some lean muscle mass, eat clean, etc, etc. And right about there, their eyes glaze over and you can tell that it was just not the answer they wanted to hear.
But seriously, what were you hoping for... For me to jump in and say, I know just the exercise to make sure your thighs never touch AND you only have to do it for 5 minutes a day!! Sounds lovely doesn't it. Sure, lovely but completely unrealistic and unattainable. Let's think about this from another angle, how often have you seen a man or woman walking down the street with the most amazing midsection ever (lean, tight, toned) but the rest of their body just a total mess?? Of course not! Why is that?? Because spot reducing does NOT exist.
Late night tv tells us we can get the body of our dreams without even getting up but deep down we know this is just not true. We know we need to eat clean, healthy meals. We know we need to exercise and include both heart healthy cardio and muscle building strength training. We know that change doesn't happen overnight but rather with consistency and determination. Yes, it's hard work. Yes, it takes planning and dedication. But, yes, you can do it! Make a plan, get a workout buddy, recruit your family, get professional guidance... do whatever you need to do to make it happen.
Be real, be honest, get results!
Questions? We're here for you.
In Health,
Jessica & Tristan Zapata
The answer is always the same but I have this strange feeling that people are just not buying it! What's my answer... "You can not spot reduce"! I then go into a bit of detail about how they need to work their full body, gain some lean muscle mass, eat clean, etc, etc. And right about there, their eyes glaze over and you can tell that it was just not the answer they wanted to hear.
But seriously, what were you hoping for... For me to jump in and say, I know just the exercise to make sure your thighs never touch AND you only have to do it for 5 minutes a day!! Sounds lovely doesn't it. Sure, lovely but completely unrealistic and unattainable. Let's think about this from another angle, how often have you seen a man or woman walking down the street with the most amazing midsection ever (lean, tight, toned) but the rest of their body just a total mess?? Of course not! Why is that?? Because spot reducing does NOT exist.
Late night tv tells us we can get the body of our dreams without even getting up but deep down we know this is just not true. We know we need to eat clean, healthy meals. We know we need to exercise and include both heart healthy cardio and muscle building strength training. We know that change doesn't happen overnight but rather with consistency and determination. Yes, it's hard work. Yes, it takes planning and dedication. But, yes, you can do it! Make a plan, get a workout buddy, recruit your family, get professional guidance... do whatever you need to do to make it happen.
Be real, be honest, get results!
Questions? We're here for you.
In Health,
Jessica & Tristan Zapata
Subscribe to:
Posts (Atom)
