Author Archives: blakelyfit

Forty Is the New Twenty

I am turning 40 on Tuesday. Gulp.

Michelle with birthday cakeFleeting moments of “midlife crisis” emotions have overwhelmed me in the past few months as I’ve considered aging and all that it entails. This came as a surprise. Age rarely matters to me—but this milestone feels different. The statistics on what happens to a woman as she ages aren’t great. I have access to this data on a weekly basis, and I found myself going down a rabbit hole until I realized it wasn’t helping.

After some contemplation, I directed my thoughts to my life and my health, specifically my post-40 trajectory. Clients have shared some pretty inspiring and unique goals in recent years, and I decided to take my inspiration from them. What matters to me? And where am I headed? In terms of my fitness and health, I set out to tackle a few specifics. On Tuesday, I’m going to put myself to the test.

1) Squat my body weight: 1 rep minimum

2) Handstand hold for four seconds (This might take a while.)

3) Pull up from a dead hang: 1 rep (Overly ambitious for such a long-armed woman, but I neurotically suspect it’s a skill I will need someday.)

4) Front support hold with perfect form for 90 seconds (Two pregnancies inspired this one. One expert insists 4 minutes is the sign of a healthy back. One thing at a time.)

5) Run 2 miles (Might seem like I’m padding the test, but I am a slave to heart rate range and rate of perceived exertion, and running for 2 miles straight is not my thing. Really want to see if I can do it.)

Like our Facebook page to see the results: www.facebook.com/blakelyfit

And if all this fails, to calm myself, I will repeat Jack Donaghy’s quote: “Forty is the new 20.” It makes me laugh and reminds me to think young to be young.

Strength Training Exclusively for Women, Chicago, IL

Gym Bag Tips and Tricks

1. Many products don’t offer travel sizes so, when your nearing the end of your favorite product (foundation, concealer, lotion) place it your gym bag permanently. No more remembering to transport cosmetics and “must haves.”
2. Consider renting an overnight locker at your gym to store several sets of clean undergarments, a couple tops and bottoms, bulky gym shoes and toiletries for the week. On your final workout for the week, bring one bag home, wash and replenish.
3. It may sound silly, but I find packing folded clothes in the order I will put them once showered to be a big help. Undergarments and socks on top followed by the other layers for the outfit in order.
4. Include a small empty bag inside your larger gym bag to keep items in need of washing separate.
5. Reduce the size of your bag by taking advantage of any and all products provided by your gym.
6. My favorite tip? ALWAYS pack your bag and line up your clothes the night before – nothing makes a bag more organized than having enough time to think it through.

One of my favorite products? Helps freshen post-workout mane and gives lift to fine or soft hair… Redken Powder Grip

Redken Powder Grip

90 second taco seasoning

IMG_5687Ditch the prepackaged taco seasoning. Here a fresh, fast solution already sitting in your cabinet:

Brown ground round in large skillet.

Drain fat. (photo below)

Return meat to pan and add (per pound of meat):

2 tablespoons dried minced onion
1 teaspoon salt
1 teaspoon cayenne
1 teaspoon garlic powder
1 teaspoon cumin
1/2 teaspoon oregano
1/2 teaspoon red pepper flakes
1/2 cup water
(omit red pepper and some cayenne for less kick)

Stir, simmer and serve.

Here’s how I drain the fat…

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Then, return to pan and add water…

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Learn from My Mistake

Tuesday afternoon was crumbling. My stress management was in the toilet and the long day and demands yet tackled were getting to me.  (Think Bruce Banner morphing into the Incredible Hulk.)
We headed out for a family walk and I begrudgingly let my 5 and a 1/2 year old ride her bike. (Why begrudgingly? Because as aforementioned, I was behaving like a monster.) As
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From Harried to Harmony

“A Woman in harmony with her spirit
is like a river flowing.
She goes where she will without pretense and arrives at her destination
prepared to be herself
and only herself ”
~ Maya Angelou

My hope is that every client finds this flow and strength and grace. Personally, my days are spent in front of a computer, in a gym hauling heavy weights and with my family washing dishes, cooking food and finding the presence to appreciate the gifts in front of me instead of focusing on the tasks incomplete. Life can feel mundane or tedious, but when we give our journey value and weight (as done in this poem) the day to day becomes more profound and hopefully more inspired.

Clients seek help with their physical body, it is necessary. Often that need for change is a metaphor for change in other areas of their life, and in an unspoken way, we know this. Recognizing that the body and mind and spirit are entwined offers a better understanding of the whole woman and the importance of change in her life. In honor of Maya Angelou, let’s see the beauty in our lives and find our harmony today arriving “without pretense” to our destinations.

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Strength Training Exclusively for Women
Chicago, IL

Zero to Delicious in Five Minutes

Delicious, fresh, filling salad in five minutes.

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You need:
mixed greens (pre-washed)

pecans

goat cheese

balsamic vinegar

olive oil

                                                              raspberry jam

Toast pecans on small pan over low heat, tossing often.
Place 3 cups of mixed greens in large bowl.
Seal 2 teaspoons of olive oil, 1 tablespoon of balsamic vinegar and 1 tablespoon of raspberry jam into a small plastic-ware container, lid, then shake vigorously.
Pour dressing over greens.
Toss to coat.
Scrape 1 ounce of soft coat cheese over greens with fork.
Remove pecans from heat once they start to lightly brown (should begin to smell delicious at this point) and place over salad.

Add to a protein for a spring meal or alone as a filling snack.

Enjoy!

Love it? Share your favorite salad with us on our Facebook page.

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Side note: This picture includes fresh raspberries. Although delicious on their own, it didn’t work in the salad for me. Save them for dessert.

Let Them Eat Cake

1243My husband and I just celebrated our 9 year anniversary on Tuesday. Client feedback coupled with reflections on the last nine years of marriage afforded me a small insight. Just as each of us have relationships with other people, we all have a relationship with ourselves. And, like a marriage, our self-management skills play heavily into our struggles and successes.

Part of our wedding process ten years ago, involved pre-cana (a Catholic tradition involving time to reflect on the marraige journey.) Our course was led by a couple married 40+ years, who suggested a banking paradigm involving metaphorical deposits and withdrawals. Too many deposits and few withdrawals leaves one individual feeling depleted. Too many withdrawals and no deposits, the bank will eventually close your account (eh-hum). I wonder if we can’t extend this analogy to our healthy living?

The holiday weekend is upon us. Many of us are going to make some withdrawals on our healthy living account: increased indulgent eating, high alcohol consumption or stressful travel. And, many of us are going to make some deposits: sleep, rest, quality time to socialize with loved ones or time finish personal projects. We can’t have too much of one or the other and expect to have a healthy state. All work and no cake makes Jane a dull girl.

Strive for balance in the big picture. A holiday weekend of indulgences is no big deal to a person the consistently takes great care of herself. On the flip side, one great weekend of sleep cannot undo months of deprivation and stress (although, it is a step in the right direction.)

Enjoy your long weekend as you see fit – eat a piece of cake, sleep longer than usual, have an uninterrupted conversation or take time to cook your favorite recipe. Consider your healthy living bank account and applaud yourself if you’ve struck a fulfilling balance. Not quite there yet? Today is a great day to start.

Email to learn more about training with Blakely FIT.
Strength Training Exclusively for Women
Chicago, IL