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Great Gift Ideas ~ Large and Small
After discouraging you from buying last week, I thought it only fair to offer some helpful suggestions for the exercising woman in your life. (Or, feel free to forward this on to people looking for a great gift for you.)
Free: Mix CD: Music is an outstanding motivator. Make it funny, make it romantic, or make it inspiring. She’ll love the time you put in and the mid workout motivation.
$10 to $50:
Small Toiletries Kit (make sure it has a hook) or buy travel sizes of her favorite shampoo, conditioner, soap and lotion to really personalize
Body Shammy
Full Size Bath Towel (gym towels are too tiny for anyone over a size 6)
New Yoga Mat (community mats are just that, community)
New Goggles (for your swimmer)
MP3 or iPod arm holder for workouts
New Flip flops for the shower
New refillable Water Bottle (with cleaning tabs or cartridge if needed)
$50 and above:
Blakely FIT gift certificate (this one’s my favorite) 773-680-6824
Urban Oasis, Message Envy or favorite spa gift card to soothe those hard working muscles
Lululemon gift card for those high quality, last forever workout clothes you can actually run to the store in afterward
Heart Rate Monitor or Body Bug for the woman who loves to track her progress with computers
I hope these are a help! Wishing you a low stress week and time for your rejuvinating workouts.
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Top Tricks for Turkey Day
Hope these are helpful. My utmost gratitude to you for your patronage and reading. Wishing you and yours a very healthy, happy and enjoyable Thanksgiving!
Marketing MotivationMac or PC? Frugalista or Princess? Starbucks or local cafe? Shopping lately seems to be as much about the branding as it is about the product. Marketing messages are connecting our purchases with our identity. As consumers, we seem to be on board with this – tying our definitions of ourselves to what we chose to patronize or protest, to what we like and dislike. What does this have to do with fitness? Stay with me.
Recently, I was delighted to hear a unique goal from a new client. She asked for help in connecting her identity to her fitness. She wants to have exercise and an active lifestyle as an ingrained part of her life, a characteristic that helps identify her as a person. When people think of her, they will think of her energetic, healthy behaviors. When she plans her week and thinks about vacations, a fit woman embraces what lies ahead and enjoys activities requiring stamina, balance and a well tuned body. Her “brand” includes vitality, fitness and strength. She is molding her behaviors to match her ideal image but not with a dress size or number on the scale.
Why not capitalize on this need to identify ourselves by our likes and dislikes, patronage and protest? Decide who you are and who you want to be – allow it to inspire you as well. Of course this client wants to look great in a bikini (don’t we all?) and that will come. The key here is her desire to embrace a new lifestyle to match her ideal self. This distinct mentality might be a more powerful motivator and ultimately the key to her success.
We of course are all complex individuals that do not fit into little branding boxes. But as a tool for motivation toward a better life – this might be an untapped well. Consider it for yourself and maybe the next time a compelling ad passes your screen, you’ll embrace the actions required to be healthier and fit.
First, the Trick:
My absolute favorite trick this month? Toss it: Whether at the office or in our home, most of us have leftover Halloween candy lying around. If it’s there, eventually we will eat it. Take two minutes today and pick out the few pieces you LOVE and then toss the rest. No sense consuming candy you don’t really even like – save your candy fix for the really good stuff.
Make a date with your workout and take it someplace special. Why not visit the Morton Arboretum this weekend for a lovely walk or jog? Yes, many of the leaves have fallen but there is still an abundance of stunning foliage to enjoy (I was just there last weekend.) Plenty to do with the kids if needed and really enjoyable tram rides to see beyond the distance your legs can carry you. Making your workout a special, beautiful, out of the ordinary event might be a wonderful boost to your body and your spirits.
As always, feel free to connect with questions, feedback or interest in scheduling an appointment. Have a wonderful weekend!
All my best, Michelle
Blakely FIT
Strength Training Exclusively for Women
www.blakelyfit.com 773-680-6824 train@blakelyfit.com
Operating out of Symmetry Center: 401 West Ontario, 4th Floor, Chicago IL 60610
Must Read Muscle Basics
Why a photo of a high fashion model chewing bubble gum? Because I needed to get your attention. There are too many smart women out there confused or misinformed about muscles. Below, I debunk some muscle myths and shed light on some fascinating facts regarding your beautiful and possibly neglected power houses. I hope these tidbits help you stay motivated during workouts and keep you from wasting your precious time.
Myth: “I can spot reduce by lifting weights.”
Advice: Get off the inner/outer thigh machine and stop doing crunches! It’s not helping like you think it is.
Fact: You CANNOT spot reduce “fatty” areas with site specific muscle training. IF this were true, everyone who chewed gum would have skinny faces.
Myth: “If I lift weights, I will bulk up like a man/body builder.“
Advice: Let go of the fear and get your fine self over to the free weight area (or call me to make an appointment.) There are tremendous benefits to weightlifting for women.
Fact: VERY few women have the genetic tendencies required to make significant muscle mass increases. Body builders devote an incredible about of time and very specific training regimes to look as large as they do.
Myth: “Lifting weights will make me less flexible.”
Advice: PROPER strength training technique actually increases flexibility.
Fact: In one sport comparison study, Olympic Weightlifters were second only to figure skaters and gymnasts in terms of flexibility.
Myth: “Muscle weighs more than fat.”
Advice: Think it through, which is heavier – a pound of feathers or a pound of lead?
Fact: The truer statement is “Muscle weighs more per square inch than body fat.” This explains why two women weighing the same amount will wear different dress sizes. The woman carrying more muscle and less body fat may wear a size six, whereas the woman carrying more body fat and less muscle might wear a size eight or ten.
As always, feel free to connect with me if you would like to come in and get those lovely muscles working for you in the way they were intended. Drop me a line with any questions. Have a wonderful weekend! All my best, Michelle 773-680-6824 train@blakelyfit.com
Your Breast Investment
Being breast cancer awareness month, it’s fitting to address a simple topic relevant to every active woman: proper support for your breasts. If you invest in one expensive piece of equipment for your workouts, make it a fabulous sports bra. Weather you include high impact movements in your sessions or not, your breasts need the support provided by a serious bra. How serious? Try this test:
Do the girls move? Do they bounce up and down? Yes? Then it’s time to go shopping. Or, do they stay strapped in tight with zero movement? Then girlfriend, we have a winner.
I wish you happy shopping for a supportive new bra. It is truly an investment that will pay off today and years into the future. All my best, Michelle
Donate $25 to the Breast Cancer charity of your choice and receive $50 off your next Blakely FIT purchase.
Just bring your donation receipt to your new client assessment or session package purchase.
Offer valid until November 15th 2011.
Call 773-680-6824 or email train@blakelyfit.com to schedule
Simple Is Good
Having another adult around on Saturday, my mind spun with the possibility of getting oodles of errands run and chores finished. I sounded like a pep team captain on Redbull. “We could get the groceries, return the Bed Bath and Beyond purchase, drop off Salvation Army, get gas, clean the condo, maybe go out for lunch with the girls…” Fearing I might derail, my husband pumped the brakes, stating “I think that’s a good enough list to start.” At first I was not in agreement (uh-uhm.) Slowly, I realized he was right.
Attempting to do all that you usually do when life is exceptionally full is not a good idea (wherein my husband’s genius lies). Personally I’ve got a new baby, new body, back to work demands, sleep deprivation and new family routines – for me, life is nothing if not full right now. Some of the changes are just more work and some are delightful, joy-filled additions. In any form, increased commitments make finding time for exercise a challenge for all of us. It can make us feel more encumbered and deflated, depleting the energy we so desperately need. Solution? Embrace where you are at and use it as an opportunity to simplify. Define what is a need and what is a want. What will energize you? What will tire you?
It’s no surprise that I firmly believe exercise belongs in your life during these times. What may surprise you are my suggestions for including it into an overflowing schedule. Let go of your notions of a “good workout” and focus on “good enough for now.” Keeping it simple and easy will give you meaningful boosts until life settles down into something more manageable.
Habits to employ to keep healthy during demanding weeks:
Print this list and post it in your office, share it with your HR rep. or attach it to your fridge. Hope it is a big help to you during busy weeks. Remember – Simple is good, and often, good enough for now.
All my best, Michelle
Blakely FIT
Strength Training Exclusively for Women
www.blakelyfit.com 773-680-6824 train@blakelyfit.com
Operating out of Symmetry Center: 401 West Ontario, 4th Floor, Chicago IL 60610
Serves about 6
1 lb. lean ground round (90% lean ground beef) cooked and drained
3 (15 oz.) cans of your favorite beans (red kidney beans work great)
3 (15 oz.) cans of diced tomatoes
2 c. beef broth
2 onions, chopped
3 red peppers, chopped
4 cloves garlic, chopped
2 tsp. cumin
1 Tbsp. oregano
1 tsp. black pepper
dash of cayenne pepper (or 1 tsp. if you really like a kick)
Add everything to your slow cooker and cook for five hours on HIGH or eight to ten hours on LOW. Garnish with your favorite cheese, sour cream and sliced green onions.
Source: Michelle Blakely, personal trainer, Blakely F.I.T.
