Exercising in the Summer

Heat.

Humidity.

Social events.

Travel.

These are all things that interrupt my exercise routine in the summer. Luckily, I have a very flexible workout routine that allows for rest days, swapping out workouts, travel, etc. I just renewed my BeachBody subscription for the second year and I’m super excited! The array of programs has truly helped me to enjoy exercise again and to fit it in no matter what my life looks like!

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The only way to beat the heat and hopefully the humidity too is to workout in the morning. I try my hardest to only hit snooze once and get up. Not only is it cooler, but I’m often more awake once I get to work if I exercise in the morning.

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Summer is when friends invite you to do things, you stay out late after work, and you’re just dang busy! Hallelujah to that. But it can also damper your exercise routine even though it doesn’t have to. First, I try to workout in the morning so I don’t miss my chance to sweat if plans pop up in the afternoon. Second, if the plans involve a workout I just move my workouts around. Lately I’ve been doing some 80 Day Obsession Workouts and 21 Day Fix Extreme workouts mixed in with some runs each week to total 5-6 workouts. It works well for me because a lot of the time friends will want to catch up on a run or I’ve been trying to run with a group after work! Hoping with the new program I want to do on BeachBody that I can continue to meet up for runs and not have to do 2-a-day’s because that isn’t sustainable for me, nor should it be.

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When it comes to travel, I simply switch my workouts around to accommodate these plans. Sometimes I’ll workout every weekday to have the weekend off. Other times I swap around the workouts to do the one that doesn’t involve weights when I’ll be traveling. And other times I just bring my workouts with me and do them wherever I am! When I was in Maine I used my mom’s weights and worked out on the deck each morning! It makes travel so much less stressful knowing I can workout when and where and how I want!

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I’m excited for a new BeachBody program, but I’m also enjoying all that summer brings. While running isn’t my favorite in the heat I’ll do it with friends and for beer. Heck I’ve even thought about truly training for a 5k since my times have been pretty good with a new PR of 23:51. Imagine what these legs could do, although I attribute my newfound speed to the cross training that is BeachBody.

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Happy summer exercising, friends!

This is not a sponsored post, just a girl who loves her workouts.

Summah!

It finally feels like summer, which means I had to buy an air conditioner. Seriously these things are game changers and I’m so glad I gave in. Besides air conditioners summer also brings social gatherings and nights out. This often means drinking and eating out more often, which doesn’t always align with your health goals.

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Last week I had two nights of eating out and drinking on work nights! Who am I?! While it was so much fun (and delicious) I was feeling less than stellar by the end of the week. I felt bloated and puffy and TIRED. Being social, whether it be with friends or coworkers or significant others, can make it tough to stick to your health goals. So how do you have all the fun but also be mindful and healthy?

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It’s OKAY to be social and have fun even if you eat or drink more than usual.

I woke up feeling guilty on Friday. Guilty about not cooking the dinner that was waiting for me in the fridge. Guilty for all the beer that I drank on a work night. Guilty that I teach my patients to make small changes and I struggle with sticking to my own healthy habits.

I had drank four beers the night before and ate grilled cheese and truffle tater tots at 10pm for dinner. Is that a big deal? No. Was it a lot more calories than a typical Thursday night? Yes. But it was with friends and I was having fun! And I’m human and these nights don’t happen every day! When making health related goals I tell people to focus on their every day habits because those will have the biggest impact on your overall health. That means switching up your typical lunches or dinners, not focusing on the once a week or once a month events with friends.

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Start your day off with a nutritious breakfast.

This is a must for me. Last week after my nights out I didn’t have my overnight oatmeal prepped and I honestly think that alone would have started my day off stronger.

When im feeling “off track” or “out of my routine” which often happens after times when I eat or drink more than normal I do my best to dive right back into my typical routine. That always includes oatmeal and peanut butter and coffee. If it’s a weekend then it might be a bagel. Your body needs nutrition and just because you had a bigger meal the night before doesn’t mean you don’t need fuel the next day.

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Exercise when and where you can.

I hate the term calories in, calories out, but it’s essentially true. If you’re eating a bit more than you’re used to you may need to exercise more. Now I don’t mean you need to be doing 2-a-days (2 workouts in 1 day), but maybe walk to your errands (if you can) or take the stairs at work. Find easy ways to get in more activity. In my office we moved the trash can to the office next door so we are forced to get up more. Simple activities, nothing drastic.

This past week I hit over 10,000 steps both days that I was out being a social butterfly. I’m sure I would have felt more bloated and fatigued the following days if I hadn’t walked so much. It’s also fun to pair exercise with social gatherings. Thursday night was a 5k and this past weekend I went kayaking with a friend!

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It’s okay to say no.

This weekend my friend wanted to get drinks and I simply told her I wasn’t planning on drinking. It’s not that I had any particular reason, I just didn’t want to. And the world didn’t end. We ended up lounging in the sun, people watching and talking instead. It’s so common to feel like you can only be social if you’re eating and drinking, especially when it comes to dating! Yet it is possible to enjoy each other’s company without it.

It’s also okay if you just straight up want to say no to something social. Humans need social interaction but we also need rest. After being out Wednesday and Thursday night I slept 13 hours Friday night. My body needed sleep. And you know what? I had to cancel plans with a friend because of it. And that’s okay!

Be social. Have fun.

Drink the beer if you want to. Say no if you don’t.

If you drink a little too much, get back to your routine the next day and maybe fit in a few extra steps.

Hang out with friends.

Chat for hours until you realize you haven’t eaten dinner and scarf down a few slices of pizza. The vegetables will still be there tomorrow.

If you eat more than normal your body will digest it and move on and so should you. Maybe cook a hearty balanced meal the next few nights.

Summer is a time to be social. If you’re trying to keep to your healthy habits, don’t overthink it. Find simple ways to move more and be social without relying on food or alcohol. And if it is involved, remember this isn’t your everyday. Have fun.

HelloFresh Review

I’m on week 3 of HelloFresh deliveries. I opted to get two meals each week to serve two people, which actually means four dinners for this girl. Overall I’m really enjoying it so far and have regained my passion for cooking again!

The variety of meals is more than I had imagined there would be. I find myself scrolling through the recipes even when I’m trying to find something to cook not just when I’m picking my meals for the week. Each week there are a few vegetarian options and plenty of meat/poultry/fish options. I try to choose one vegetarian option each week to be more environmentally friendly. My favorite so far has been the beef bulgogi and I can’t wait to try the bimibap next week.

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The recipes can be adapted slightly if need be. One downfall for me is that a lot of recipes include sour cream and/or mayonnaise, which I tend to leave out. It’s never been a real issue and all the meals still taste wonderful without it. Usually I would replace this ingredient with plain Greek yogurt, but now I just make due without. This past week I even added a little peanut butter to the chicken bulgogi since the recipe said it would taste good with crushed peanuts on top. It was superb! Small changes can also be made such as ways you cut or prepare the vegetables. I prefer sliced cucumbers over the ribbons, personally.

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I LOVE the positive impact that it’s had on my food waste. Cooking one meal a day for one person is so hard when it comes to variety and preventing food waste. Luckily with HelloFresh you only get the exact amount of ingredients needed for two servings. That way I have one meal and one leftover meal and that’s it. No extra ingredients lying around…except for the mayo or sour cream.

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I used to eat the same dinner four nights a week because I was terrible at cutting recipes in half or shopping for fewer ingredients than the recipe called for. It resulted in frequently feeling unsatisfied after meals and consequently eating more after despite not being hungry. Something I’ve realized is that there is a real difference between being full from a meal and satisfied from a meal. Luckily with more variety during and across the weeks I am feeling satisfied more often at the end of meal and not reaching for more.

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The one thing that I worry about with HelloFresh is the amount of packaging. Each box has 3 large ice packs and quite a bit of protective cushioning. Fortunately a lot of the material is recyclable and there was an article saying the amount of packaging is actually less than going to the store.

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If you’re thinking about trying a meal delivery service, do it! There’s no harm in trying. And you may be surprised! Sure there’s quite a bit of packaging, but there also is when buying ingredients and forgetting your reusable bags. Sure a car delivers the package to me rather than me walking to the store, but I’m wasting less food. There are pros and cons to everything and we all just need to find what works best for ourselves and what is healthiest. I’m glad I tried HelloFresh and, no, this is not sponsored but merely my personal experience.

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Sunday Scaries

When vacation ends the Sunday Scaries hit SO hard even if it isn’t Sunday. It’s not that I dread going back to work, but more that I miss my small family all being together in our favorite place: Rome, Maine.

When in Rome (ha!) we spend our days sleeping in, lounging on the deck reading, floating, boating, and cooking/grilling. My parents also volunteer at the Travis Mills foundation to keep themselves busy. It’s relaxing and the perfect summer getaway because it’s basically in the middle of nowhere. To give you perspective, Julie and I had our first job scooping ice cream at the country store and the owners remember us by name even if that was 12 years ago.

I’m here just to recap some of the fun had.

Food!

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Workouts!

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Family!

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Puppies!

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Activities!

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Vacation by numbers:

  • 1 bajillion bug bites (they love me)

  • 7 workouts!!

  • 4 hours volunteering for veterans on the 4th of July

  • 3 floats for the females (Dad uses the noodles)

  • 2.5 books

  • 2 happy puppies

  • 1 very bumpy boat ride (so fun!)

  • 1 talk with dad about finances and the future

A Healthy Vacation

Staying healthy IRL is hard so how are we expected to do it on vacation. Well, first, you need to define what healthy means to you. For me it means a balance of fun and routine. A balance of nutritious and delicious. A balance of wine…and more wine.

I started this vacation with some negative self talk. Feeling like I don’t exercise long or hard enough, indulge too frequently in alcohol and enjoy the convenience of takeout too much. But then my friend said, “you’re also the strongest I’ve seen you.” And another friend said “comparison is the thief of joy.”

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What’s healthy for you may not be what’s healthy for others.
— C. Albertelli

Mic drop, my friends. Cue the lingering silence.

They’re so right. I am strong. I do make (mostly) healthy choices. So I decided to simply be more mindful this vacation, but also enjoy myself.

I have a nutritious breakfast (overnight oatmeal) and lunch (salad with protein) to allow for a heavier dinner/happy hour because that’s how my family rolls on vacation.

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I cook dinner. Then I have more control over the ingredients. Swapping oil or spray for butter, adding extra vegetables, using Greek yogurt instead of sour cream. It’s only been two days, but I’ve cooked mussels and shrimp tacos one night and Bobotie from South Africa another night.

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I try to work out each day. I don’t have to, but I find myself wanting to since I know I’ll be lying in the sun reading most of the time! Luckily Shaun Week on BeachBody barely requires weights and can be done on the go. It’s also only 30 minutes!

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I’m reading self help books about taking my happiness into my own hands. Saying yes to things that scare me, but also saying yes to saying no to negative thoughts and negative people. Thank you Shonda Rhimes and Rachel Hollis for the inspiration.

I get a full night of sleep. My mom may be shocked by how much I sleep, but not having an alarm is a truly glorious thing. I’ve also been known to nap quite frequently.

So while vacations have always been a bit stressful for me in the past, I now find myself feeling relaxed and content. Sure I’m a bit self conscious and compare myself to my sister, but I still walk tall in my bathing suit. Sure I want to have a few glasses of wine during happy hour with my parents, but I try to not overdo it. Sure the food may be more indulgent, but I include nutritious food earlier in the day. It’s all about the ebb and flow. And vacation is not the time to make drastic changes, but rather your every day life. So enjoy vacation and make healthy swaps when you can.