Fasting

I have been asked numerous times lately what I have been doing to drop some body fat. In a prior post, I wrote about how I have been intermittent fasting for the last few months. It is something I tried years ago and it just didn't fit my lifestyle or my goals at the time. I sort of fell into fasting as of lately. I wake up, drink my coffee black, typically workout in am or sometime before noon, and then drink or eat my first meal of the day. Mornings are so much easier!

There is a lot of research on fasting and what it can do for the body. Educate yourself if you are interested. A great article to refer to for a broader understanding: https://www.mercola.com/infographics/intermittent-fasting.htm .

One product I have found to help me while working out and coming off of a fast is Biosteel's Natural High Performance Sports Mix. I love this product. No sugar added and it tastes fantastic https://www.biosteel.com/en-ca/products/high-performance-sports-mix/11440.

What it helps with:

• Electrolyte supplement
• Branched chain amino acids
• Metabolize carbohydrates, fats and proteins
• Immune function
• Maintain Proper muscle function.

After I have worked out, I will drink a shake with protein and carbohydrates. Generally that is 2 scoops of Advocare Muscle Gain and 1 banana. I am not a huge promoter of any protein powder. You have to find what you will consistently buy and drink! Advocare does the trick for me https://www.advocare.com/150921540/store/catalog/performance-elite

The biggest advantage to fasting has been easier mornings, only two kids to feed and get out the door! Also, I have dropped some body fat and feel fantastic while doing so.

**Discover what works best for you!**

Jump Start Your Life!

Do you need accountability, direction or simply a kick start in your health and fitness? I am so excited to offer something I haven't since living here in Minnesota. A 30 day jump start towards better health and fitness!

What you will receive within the 30 days:

• Help with goal setting.
• Weekly meet ups that will include a group training session if you live within the East Metro area.
• Virtual training sessions for those not local.
• Tracking of progress via body fat measurements, scale and circumference measurements.
• Group accountability.
• Email, text, phone consultation weekly.
• One month of creating new healthy habits that will transfer to life long practice.

**Space will be limited. Grab a friend to join you. Sign up starts now. Hillary's Jump Start package runs June 18-July s18**

Questions and registration:

hillaryskahan@sbcglobal.net

Past Boot Camp and Personal Training Testimonials

I have participated in Hillary's boot camp for almost 2 years now and she is still challenging me. She is always adding new and interesting tools and routines so it never gets old. I love having boot camp first thing in the morning; a great way to start my day! Thanks Hillary!   ~Bernadette B.

Hillary works with us and is able to identify our needs and abilities and provide a workout that fits. She challenges the more seasoned athletic type and at the same time provides a workout for those who are just starting a routine while making everyone feel like they have accomplished something. Everyone leaves feeling challenged and energized.  ~ Becky B.

This woman has changed my life!! I spent 5 months prepping for my first bikini competition under Hillary's guidance. I lost 6-7% body fat and fit in a size 2 when all was said and done. Hillary will challenge you in a gentle manner and empower you to take control of your body and mind! I am not sure that I would be the confident woman that I am today without her!  ~ Jenn M.

Exercise, Nutrition and Self Love

I've had numerous people reach out and ask me what they can do nutrition wise to make a change in their physique. Here are a few tips that I have found to work for me lately. 

First and foremost, my exercise regime has always remained a constant in my life. I take anywhere from 4-6 Orangetheory classes a week. There is no place better than OTF and it works if you do. I try to go for walks as often as I can. I am trying to add a yoga class or hit up some stair climbing as of lately. If you feel good, move your body often. If it is telling you to slow down, take a day or two off and reset. Exercise for me has always been a favorite part of my day and a priority in my life.

As far as nutrition, I have found only having a protein shake in the morning or even fasting until after my workout to be beneficial to shedding some body fat. I use to have oatmeal or toast with egg whites or even toast with peanut butter right away in the morning. Swapping out those meals for a lower calorie shake or even a 16 hour fast has been big for leaning down. My first meal is after my workout. Generally it is either a shake with fruit and 25-35 grams of protein or it is a big salad with lots of veggies and lean protein. Afternoons generally consist of Wasa crackers with 2 tablespoons of peanut butter or some protein with veggies and avocado. 

Dinner should consist of protein, veggies, and healthy fats or carbs.  Stick to those rules even when eating dinner out. 

Beverages can definitely kill a diet. Hard fast rule- zero calorie drinks. Watch your alcohol intake and make some swaps for lower calorie drinks.

Try using the app My Fitness Pal. Log your foods for a few days and get a general idea of your calorie intake and where you may be high or low regarding macros. 

Lastly, something I firmly believe in is don't let others persuade how you feel towards your own body. Develop a sense of loving what makes you, you. No one is perfect. Be mindful of your thoughts. Just as important as logging your food is taking a few days to log your personal thoughts. You may be surprised that you are setting yourself for failure before you even set out to make positive changes.

This is 40

Prior years, I use to need a goal date to get me motivated in the gym and the kitchen. Whether it was an upcoming party, figure competition or numerous other reasons, I would ramp up my exercise and dial in my nutrition. I use to rely on those moments to get me motivated to kick it up a notch.

Not sure if it's my real healthy addiction I have for Orangetheory Fitness, turning 40 years old or if I am at peace with how I can finally keep everything in balance, but I have never felt better. Living a life of never saying I can't have something or do something because of my nutrition. I indulge in beverages, chocolate, peanut butter & jelly sandwiches and lots of sushi.

I have walked on stage in a bikini asking to be subject to criticism. Rated by how lean I was or wasn't at the time. I've been told I needed to work on this or that to place better at my next show. I will never go down that road again but man oh man did it teach me a lot about hard work and dedication!

So here I stand, bikini ready for a girl's trip to Palm Springs. I celebrate my flaws. I celebrate my success. I celebrate being able to be comfortable in my own skin at the given moment. Thankful for a healthy body and aging with maturity.

Balanced diet +  Orangetheory Fitness = Happy Healthy Me

 

Discipline > Success

"Success is measured by your discipline and inner peace."- Mike Ditka

Every small act of discipline adds up to a successful outcome whether it ends in a win or loss. I have often told my kids that winning is always fun and exciting but losing is where the learning happens. Figuring out what needs to be done to improve oneself or team. Self reflection, recognition of imperfections, peace with oneself and a drive to improve is the total package of an athlete at ANY age. 

 I have never been a big fan of the flashiest athlete, the strongest or even the fastest. Nothing is more inspiring than someone who has incredible discipline to better themselves and shows up at every opportunity with the mindset for improvement. Humble, honest, hard worker who recognizes that success isn't always what you see.

The simplest of posts with the most basic message. Discipline and attitude need to be recognized more in our society. 

Three Moves You Should Be Doing

Over a year ago, I tweaked my lower body training sessions a bit. What lead to the change was the fact that I always felt I had a hard time making that mind muscle connection with my Glutes when training lower body.

I laid off on any heavy loads of Squats and decided to consistently hit my Glutes with Mini Band Walks, Shoulders Elevated Glute Bridges and Rear Foot Elevated Split Squats. An incredible effect has resulted a year later. I can now Squat and feel it in my Glutes!

I firmly believe some women need to Squat less and do more movements that teach your Glutes to fire.

A circuit from today's lower body session:

A1. Shoulders Elevated Glute Bridge, single leg- 15 each

A2. DB Rear Foot Elevated Split Squats- 15 each leg

A3. Mini Band Walk- 10 each way lateral/fwd/bkwd

A4. 40 second Reverse Sled Push (Matrix S Drive)

rest and repeat x 3

Bikini season is fast approaching ladies. Let me help you!

Prioritize Your Workouts

When you prioritize your workouts, good things happen. I don't mean make it is the most important part of your day. To clarify, it means decide your health and fitness purpose and input strategies based on that goal. Are you trying to lose body fat and inches? Are you looking to be a faster endurance athlete? Did you decide this is going to be the best year yet health wise and want to look and feel amazing? Whatever your driving force is, your workouts need to be prioritized to meet those goals.

Personally, I have rollercoastered through life wanting to be a leaner, faster distance runner, leaner, faster distance runner.... always pretty happy after achieving my goal at the time. But what I learned from my own experience, as soon as I achieved one goal I was ready for something different. Which meant time to shift gears a bit. 

First time I decided I wanted to be much leaner, my workout priorities shifted to lifting weights and short bursts of high intensity interval training.  I wanted to lose body fat, lose inches and have more definition in my lower body. Initially, that meant my week looked like 3 full body workouts with intervals at the end. As the weeks and months went by, that changed to an upper/lower split. That meant training lower body one day and upper body the next. Again time passed and my program shifted to full body workouts but with a change in the conditioning component. 

The point is that when I had a game plan, everything began to have a clearer purpose and motivation skyrocketed. 

After a few years, my priorities shifted to becoming a faster distance running. Then again the layout of my workouts were based on the miles ran that week. Strength training became less of a priority. Definitely still a big component but not the overarching goal. It was getting the miles in for the week. The weeks priorities included; shorter runs, speed/hill work and resting before the long run of the week. After those key pieces were laid out, then I would input where strength training would help me improve as a runner and not hinder my results. 

Again, having that clear priority list helps make the goal game plan have a greater purpose and simply better execution.

What lead me to this post was a conversation with a female discussing what her goal was regarding the fitness aspect of her life. She knew she wanted to lose some body fat. She wanted to feel great for the summer months ahead. She had been doing the same thing for a few months. She'd attend exercise classes here and there, run on treadmill some days, try a few workouts she saw some fitness professional posted on social media... point is no real set expectations for each workout or overall game plan. She admitted that if she saw something new and looked exciting she would ditch what she was doing to give it a try. To me it was obvious the reason for her lack of results. She didn't have a plan or priorities set in place which lead to inconsistent results.

Simply put ladies the fitness aspect of your life needs to be prioritized. Set your goal, construct your plan of action and be consistent in your efforts.