That moment you haven’t had any water to drink in almost 2 hours!
Sitting in front of the computer can keep you focused and occupied... On work
But did you drink 8oz of water each hour?
Or shake out the stiffness in your hips and shoulders for 60 seconds?
Or eat something fruit, veg, or quality meat instead of something “fast & convenient”?
Don’t get stuck in the work productivity tunnel vision trap all day
Take breaks, massage your eye balls, drink water, move a little, shake it out, and then get back to your work
2 minutes to nourish your body every hour is a very small investment that has HUGE returns!!
I call these ‘Movement Snacks’ ... think of your workout as a ‘Movement Meal’ that are long and full... these are short little bites of movement to do during the day!
If you want some ideas on how to effectively snack during the day, shoot me a message and let’s collaborate
Mindful Trailrunner
Share
My passion is to help fuel your lifestyle with Effective & Empowering Fitness & Wellness tactics, to guide You to Living Better Every Day
01/05/2021
“I didn’t workout today”
Today was moving day for , Oakley and me
After running some early morning errands, it was time to begin schlepping boxes, bags, and bookshelves up the road to our new home (literally .15 miles away)
So I figured, why not just track my movement for the day and see what actually happens?
Well, after climbing countless stairs and making trips in and out of both spaces, this was the result
Nearly 20 miles of walking (with and without load) with 2,400 feet of elevation gained!
Your life demands you to be physical. Even if your job isn’t physical
Yard work, moving, cleaning & reorganizing, playing with kids, and going grocery shopping all don’t have anything to do with a workout
Yet all improve with a workout
The goal is to be able to live your life stronger for the long term,
To be able to be as self sufficient as possible for as long as possible
And to feel great while living it!
P.S. the next time you are doing yard work, deep cleaning, or moving, track your activity with your phone or smart watch as a great reminder of how your daily living all adds up to really be a huge benefit to your fitness & health
Happy Living Better Every Day
🦊🏃🏼♂️
Finishing up a hard interval workout with some fluffy Pomsky cool down strides
I had to tell Oakley before the camera came on to take it easy and not leave me in his dust!
This man is TOO DAMN FAST !!
Remember that you don’t need to always go as fast as the person next to you to have a good workout.
Stay in your lane, but still push it!
Some sunny miles with my favorite d00d Oakley
We were doing an interval workout. I would swing, sn**ch, and press kettlebells while Oakley watched...
Then we would both go run 1/4 or 1/2 mile - at his pace !
Oakley must have forgotten how heavy a kettlebell can feel after 5 rounds, because he was flying the whole time
Love having a training partner who doesn’t listen to the self limiting thoughts between his puppy ears and inspires me to push harder
Who is your running buddy who brings out the best in you?
21/10/2020
Bright pastel colors are my favorite
Plus, they can help shave another :15 seconds off per mile, some studies have shown
Maybe I don’t buy that research, but hey, it’s worth a shot!
😁
Oakley Cam 🎥
This little fluff ball can crush the mountains every day of the week, and is the ultimate reminder of what it means to embrace the moment
Love this man & the energy he brings to the world
17/10/2020
Oh the places you will go
Thankful for my 2 feet that carry me to see some of the most beautiful places in the Hudson Valley (& beyond)
The simple adventures can be the most rewarding (this is 1.6 miles from my front door
08/10/2020
THE POWER OF CHOICE
Very few things you are forced to do, and the large majority is something you decide on
Today I was at the infamous bakery for a quick lunch snack...
And within that 30 seconds if entering, I instantly felt a tug on my sweet tooth, my heart rate rise, and starting to rationalize the thought of “just one”
Man, sugar is one powerful SOB
I deserve this
I trained hard today
It’s just one, and it will taste awesome
Life is about pleasure
I’ll just have a green drink to make up for it later
The 60 seconds of mental arguments between the ideal choice for my spirit, health & wellness versus the inner fat kid addicted to sugar felt like forever
“Hi may I take your order?”
“Yes, can I have some of the chicken salad and sesame green beans please
“Of course would you like anything else?”
*deep breath*
“No thanks, that will be all today”
30 minutes later, I am SO thrilled I made that decision- for my physical and mental health.
Even being a fitness professional, the struggles can still be real, but the choices made are entirely up to the person
Today, choose to empower yourself with food, drink, and movement...
Don’t let the bully emotions of stress or anxiety get the best of your decision making & really listen to the little voice that knows what’s best for you
THE CHOICE IS YOURS
06/10/2020
👀🏔🍂
03/10/2020
The truth can be powerful, and just as equally terrifying...
Move more people, your life depends on it! Thank you for sharing
・・・
Here’s a fun chart. It tracks the change in daily energy expenditure from 1900 to the early 2000s. The researchers also plotted the widespread adoption of both time-saving and time-wasting technology.
The finding: a 60 to 70 percent reduction in total daily energy expenditure over the last century.
In a previous study, the same scientists calculated that actors playing the part of Australian settlers 150 years ago were 1.6 to 2.3 times more active than sedentary modern office workers. That’s the equivalent of walking 5 to 10 more miles daily (or around 10,000 to 20,000 steps).
This isn’t to suggest you need to start walking 10 miles a day. It’s to emphasize how much less we move in today’s modern world compared to any other time in human history. And that most of us would benefit from more daily movement of any kind, even if we regularly work out.
Practically-speaking, this might only require a mindset shift. For example:
*Vacuuming the house
*Weeding the yard
*Taking the dog for an extra walk
*Shooting hoops in the driveway
*Marco Polo with the kids (instead of watching them play in the pool)
These aren’t hassles or time drains: They’re opportunities to move a little more while you accomplish other stuff.
No, these activities won’t maximize your per-hour calorie burn. But this slight reframing might inspire you to get more done, have more fun, and increase your daily energy expenditure significantly—all without requiring more time in the gym.
01/10/2020
Just an Oakley candid photo.... that is all!
💙🦊
I’m not too good at handstands
Been practicing them on and off for 3 years
But how can I still be “not so good” after 3 years of practice!?!
It’s quite simple
“On and off” doesn’t work to make you good at something... it makes your results and progress show up sometimes, almost random
How can you expect to be amazing at some thing if you don’t give it an abundance of energy or focus?
It doesn’t work like that... but that’s how we treat our Fitness/Gym Routine, learning a course, getting better with finances, or doing a new skill
Half assed efforts lead to half complete results
I know this, and for the amount of time I put into handstands, I’m happy with where I’m at
But if I want to get them better I have to do it more. There’s no getting around that fact
What do you want to get better at that you need to put more work in for?
Whatever that thing is today, go for it!