Kick Holiday Weight Gain To The Curb This Year

 

Make this November about health, not extra servings of pie.

The average American gains 5 lbs during the holiday and most people never lose the extra lbs.  That’s right, it stays on year after year after year…

Scary, isn’t it?

 

Make this the year that you beat this scary statistic and make a commitment to your body that you can be proud of.

 

This November the inspirational, Sam Lambooy of Slambooy Fitness and Betsy Fry of Find Food Peace and 365 Days of Sweat are hosting a “November Workout Challenge.”  Instead of hibernating as the days get shorter and colder, choose to workout everyday in November and take charge of your health.

 

Here’s the rundown:

 

• Workout everyday in November.
• You choose the intensity, duration and type of workout.
• Post what you did in the Facebook group “My November Workout Challenge.”
• Take photos of your workout and post them on Instagram, Facebook or Twitter with the hashtag #activenovember and find all the other people around the world participating (seriously, we already have an Aussie and a Brit!).
• Be an advocate for health and invite your friends/family to join you!
• A free conference call for all participants led by Sam Lambooy and Betsy Fry.  We will be giving tips, encouragement, inspiration and answering all questions.

 

Are any of these reasons why you don’t want to participate:

 

• November is the best month for eating and starting off my winter hibernation the right way!
• The holidays are the ultimate diversion from my health goals.
• I’ll start working out again after the family season ends.
• It’s too cold/dark/snowy outside and I hate being confined to the gym.
• I have been thinking about committing to a regular workout regimen, but it’s too hard to commit to anything during the holidays.
• I intend on being in a tryptophan coma all month.
• There will be too much traveling/family time/shopping/stress to try to include working out.

 

If any of these sound familiar to you, then take a risk and let go of your excuses.  We challenge you to leap out of your comfort zone for one month.

 

 

Now that you’ve read all about the challenge, it’s time to make a wholehearted commitment to yourself.  All you have to do is write “I’m so down to sweat!” in the comment section below.   Once you do this, we will add you to the Facebook support group and answer any questions or calm any fears you may have.

 

Welcome to the challenge!   We are so happy to have you!

 

With sweaty love,

 

Betsy Fry and Sam Lambooy

5k Update & A New Summer Challenge

June is coming to an end, which means that the 5k running challenge will be left in Colorado’s fire’y-ist month.   I wanted to share a quick update on how I did, or did not do.

The first 20 days I ran everyday (except for a day I went hiking for a few hours instead).  On the 21st day I had a dermatology appointment, which resulted in taking off a few suspicious moles and made my running come to a screeching halt.  You can read about that scary experience here.

As I was allowing my new wounds to heal, I dusted off my hybrid bike and rode around the local reservoir.  Less impact = less pain.  Everyday I went between 10-17 miles.   Good enough to keep me feeling active when I was supposed to be inactive.

Now that a week has gone by, I was able to run again today.  I went out for 3 miles and felt like I had lost whatever strength I had accumulated in the first 20 days.   I was baffled by how quickly it can be lost.

A new month is approaching and I am setting a new goal:  30 days of running or core power yoga everyday.  A mini 30 day sweat challenge sounds like a good idea!   The first 20 people that commit to doing a 30 day sweat challenge will get a complimentary life coaching session!   Write “SIGN ME UP!” in the comment section below or if you’re shy, shoot me an email betsy@betsyfrycoaching.com

What are you doing to stay in shape this summer?  Do you have specific goals that are helping you to stay on the fitness track?  Publicly declare those goals in the comment section below and I’ll help hold ya accountable.

New Year, New Workout

Wowsers, it has been way too long since I have logged on and I apologize. The good news is, I bet that everyone has been so busy creating their goals for 2013 that you might not have noticed my hiatus. Maybe that is just wishful thinking! Regardless, happy new year and I hope you’ve set some powerful intentions for the year!

The last few weeks I had to take a hiatus from working out. I had a minor surgery that required me to sit on the sidelines for a few weeks. This happened a few days before Christmas and I am definitely not complaining. I could not think of a better time of the year for a doctor to tell me to “take it easy.” Although I cut out yoga and running, I stuck to at least a 30 minute walk with Journey everyday.

Now that I am able to do whatever my body would like, I decided to try something really challenging. 365 days of working out was challenging in the endurance sense, but I wanted something to push my physical limits in a new way. My husband kept hearing me talk about the Insanity workout videos and got them for me for Christmas. Bless him/curse him! I was able to start them three days ago…OH MY DARN GOODNESS! I’d add in some expletives, but I do not think WordPress would think highly of that.

The first day was the “fitness test.” I almost gave up two minutes into it, figuring I was never going to be able to do these workouts. The only thing that kept me going was a facebook comment from a friend that said, “get through day three of it and you will love it.” I was really holding onto that comment like it was the holy word!

After I was done with the fitness test I went for a run. The next day, my legs felt like jello. I liked that feeling and I wanted more of it. I decided that I will stick to the 60 day Insanity program and add in 3 days of yoga per week, along with a walk with Journey for at least 30 minutes per day. To keep track of this, I have created a spreadsheet that I will hang in the basement to keep me motivated.  It sounds like a lot when I write it out, but in actuality, Insanity takes place in our basement for 30-40  minutes and the walks are just for fun. The yoga is added in there to keep my mind clear and to stay centered.

Today I had a huge realization that made me run to my computer when I was done insaning. The first two days of Insanity I felt like I looked like a baboon trying to Zumba. The image I was creating of myself working out was not pretty. It was actually so bad that it was making me slack in fear of what I looked like. It sounds so silly to write, but my hunch is that you so know what I am talking about. After two days of allowing that negative thinking to affect my body physically, I decided to change my tune.

For my workout today, I decided I was going to act like I was one of the buff chicks in the video. Not only did I not feel like a Zumba’ing baboon, I felt like I belonged with the people in the video. It was still insanely challenging, however, I was able to power through with a lot more stamina when I let go of the negative thoughts.

This same mentality can be applied to every aspect of life. I know that I did not just stumble across something that no one has ever heard before. I just saw the result of it play out in my life in such a potent way that I knew I had to share it. Try it out on your next workout, client call, first date, conversations with strangers, etc. Replace your negative thought with something empowering and see what happens.

If it works, send me a line and let me know how it goes. Happy new year, happy thoughts!

Day of Peace

I have gone back and forth on whether I should write a post about the horrific tragedy at Sandy Hook Elementary School.  There have been so many beautiful articles written about the lives lost and how to continue down the road of healing.  What could I possibly offer that has not already been said hundreds of times? 

I am not sure.  But what I can offer is more love and prayers going out to the loved ones who have been affected and daily meditational peace being sent to them from Colorado.  I know that it is not just me, it is everyone that has felt the pain of this tragedy.   Everyone watches the news and thinks “this could have been us, this could have been in my backyard.”  Unfortunately, it has been in the Colorado backyard too many times.   As a community, we know all too well the type of grief that Newtown is feeling.  I have a hunch that there are millions of beautiful prayers being sent daily to Connecticut from this lovely state. 

I have heard some say that sending love and prayers is not enough.  We need action.  I agree, action needs to be taken.  The real question is, “what kind?”.   My hope is that something happens, but not until all of these beautiful souls have been laid to rest.  Let us all come together in peace and send them off to a better place with all the love we can muster up. 

Coloradoans, if you are looking for a way to help heal some wounds, then checkout this event: http://www.coloradodayofpeace.org/ 

*Picture from the Colorado Day of Peace website.

Holiday Yoga

Since the end of the year-long workout challenge, I have found myself gravitating to a sweaty scene that primarily involves yoga.  Perhaps it is healing my body from a year of non-stop sweat.  My real theory is that yoga is teaching me that working out can be enjoyable, every time.  Especially when it is different, every time.  Add that to the reasons I love spending time on my red mat.

With the recent move to the suburbs I have had to explore (a ton!) to find a yoga studio that fits my lifestyle.  Luckily, I stumbled across a gem in Parker called “iThrive Yoga.” Nothing could have prepared me for the view from the studio.  The floor to ceiling windows boast a full view of the Rocky Mountains with a dusting of snow.  It’s the most peaceful picture to stare at while breathing in detoxifying stretches and exhaling things we do not need.

The most persistent pest of a thought that keeps showing up in my life is my lack of ability to stay present.  Especially during the holidays.  Thanksgiving is over and then I cannot wait until Christmas!  Christmas is done and bring it on New Year!  For me, the holidays represent times where more love pours in than the average day.  I think that is why we adore these precious days so much.  So instead of rushing from holiday to holiday, yoga has helped me stay in the present.  Breathing consciously for 3-4 hours a week and moving with intention has the tendency to teach just that.  Presence.

This holiday season I hope you find the things that keep you present.  If you already know what does this for you then please, please share!

A Furry Tale/Tail

Life moves quickly and sometimes it leaves us looking back and wondering why we did not enjoy those precious moments when we had the chance.  A lot of times I am looking to the next best thing to find fulfillment; turning to my yoga mat to try to make this not so.  As of lately, it has not helped.  Time has been flying by and I have forgotten to take a good look at the beautiful life that surrounds me.  Perhaps that is part of the holiday season madness that ensues the normal household, or maybe not.  Regardless, I know it is not the way that I want to live my life.  Presence of the mind and presence in the heart are the key to living a life full of true presents.  Deep stuff.

Since it is the holiday season, I have been thinking a lot about the traditional gifts that come with this time of year.  Of course they are all wonderful, but a week after they are opened the novelty of them has worn off and we are left searching.  Continuously.

This new year, my resolutions will include nothing but learning how to let the endless searching go.  More on that in a few short weeks.

Until then, I am turning to my pets to clue me on what is special in my life.  Yes, this is actually a post about the importance of them.  “Them” does mean two, which means that we have a new furry addition to our family.   We adopted a four-year old fluffy 47 pound chow mix (mixed with what, we do not know) from the Denver Dumb Friends League on Friday afternoon.  She was named Jill by her previous owners, but we had to change the name.  Our seven-year old cat named Jack  would not approve of the nursery rhyme themed pet household.  We settled on the name, “Journey,” instead.

Why Journey?  We are her third owners in four years.  She was in an abusive household for the first few years of her life and then spent the following years as an outdoor dog to a family that decided they no longer had time for her.  The light name of Jill did not seem to suit a dog that has been treated so poorly, she deserved a name that shows her strength and the determination that she showed to find herself a better life.  Now her real journey begins with a family that showers her with belly rubs, walks, treats and occasional loving head bumps from a confused cat.

Yesterday I walked her for thirty minutes and watched her stop every so often to sniff her new surroundings and take what seemed like deep sighs.  When we got home I did some Christmas present wrapping on the floor and she came over and laid in my lap and licked my hand.  I am pretty sure she was telling me this new life is okay, she’s happy here.  She’s enjoying the new moments as they come, at the same time, she is slowly teaching me to do the same.

The real beauty of pets that are well-loved is that they pull us out of ourselves a bit and challenge us to slow down and experience life with them.   So pet owners out there, give some extra attention to your furry friend this season and slow down.  Look at the life around you, it’s beautiful.  Fur balls and all.

My New Aum

Lately I have been waiting to post until I had an epic workout to blog about.  Unfortunately, if I keep waiting it will be awhile.  It’s not that I have not been working out, I have just misplaced the inspiration to write about the sweating.  Instead, I’d like to share with you something incredibly exciting and better than my monotonous runs.

My dear friend, favorite yogi and a woman with a heart so big that I think it could take over the world, Shannon Von Burns, has given me the gift of attending her Yoga Teacher Training on a scholarship.  I asked her why the heck she chose me for such an amazing gift.  Her response was, “I believe in you. Your commitment to 365 days of working out earned you this honor!”

I am blown away and completely humbled.  The generosity and confidence that she has shown in me has catapulted my own beliefs and capabilities about myself.  The next eight months of the training process is going to challenge me in ways that I never thought possible and test my physical limits in ways that the last 365 days have only dreamt of doing.  I will share this journey with you the same way that I shared the last year.

Until then, I leave you with a challenge.  How can you continue to test your physical limits every year?   My hunch is that if you’re capable of doing so, then you’ll learn more spiritually, emotionally and physically than you ever bargained for.  It’s a gift that you will be able to give yourself, time after time.  If it’s something that you’re interested in, find a way to do it and share it with the world.  Trust me, they will be grateful.

Namaste.

*The picture is courtesy of the Columbus Dispatch.

Day 365: It’s a Done Deal!

Day 365:  Day 365 is here!   I cannot thank everyone enough for all of the love, support and encouragement this past year.  It has meant more to me than I thought possible.  A simple note from a stranger was enough to keep me going for a week, so thank you, thank you, thank you.  A really special thank you goes out to my loving husband who cheered me on every day.  Without him, there were times that I was not sure I would have been able to make it through.

I chose to end my year of working out the exact same way that I started this madness one year ago– except with more people there to love on me.  Mike and I ran 3 miles in Washington Park and then he dropped me off at Karma Yoga for a 75 minute Anusara yoga class with three of my friends.  I know that the instructor was great, but I was not able to concentrate on the words of wisdom that she was sending out due to overwhelming excitement of a goal coming to fruition.

After the class Michael was waiting for me in the car with flowers, a card and a donut (he knows the way to my heart).  We kissed, he told me how proud he is and then we talked about the last year over a cup of coffee at a nearby coffee shop.  It was the perfect way to end a year of lots of sweat, some tears and an overwhelming amount of love.

Here I am today, 365 days later, with a huge accomplishment under my belt and a lot less fat.   I thought it would be a good time to answer the questions that I have been asked over and over again in the last year, “Do you feel different?  Are you going to keep up with it?  Have you lost weight?  What are you going to do on your first day off?  What did you learn?  What are you going to do next?”

Now that I’ve had a year to reflect on all of these questions, I’d like to answer them as honestly as possible.

Do you feel different?  Yes, I do.  My body now physically craves working out on a daily basis.  Even more importantly, so does my being.  I know that it is the best way to elevate my day into a more blissed out state.  If I’m in a funk, it pulls me out.  If I’m not, it makes me feel better.  Almost every time.  I think that makes it all worth it.  Not to mention that every time I choose to workout over not working out, I am choosing to love myself more by making my health a priority.  If that’s not motivation, I’m not sure what is.

If you’re wondering if my body feels different, then I am also happy to report that yes, it does feel different.  Everything feels tighter and in a better place.  My arms and love handles have shrunk down (aka my “bad” spots).   Again, the mental piece plays a bigger role than the physical here.  I feel self-assured in a way that I have never felt before.  Regardless of what my body looks like I know that it is capable of far more than I ever would have imagined.

Are you going to keep up with it?  Yes and no.  There were days that I had to wakeup at 3 a.m. to workout or complete a workout that I was not fond of just to try to fit it into my day.  Those are the types of workouts that I usually do not support.  If doing it makes me upset and it feels unnatural (physically or with my schedule), then I’d rather save up my energy for a great workout the next day.

However I will make the time do it the majority of the week.  I’d like to say that I will stick with working out six days per week.  I know how important working out is to my state of being now and I’ll continue it in a way that feels natural to me.  With a lot less writing and more time sweating!

Also, by no means do I recommend this for everyone.  Potentially it could turn you off from working out and make you run away from your fitness goals.  Rather, set a goal for yourself that is attainable.  Once you attain it, reach higher and then higher….you’ll get to your own 365 days before you know it.

Have you lost weight?  This is the question that I receive the most from strangers.  I think it’s interesting that people care so much about the weight side of it.  From the very beginning of this I have stressed that it has nothing to do with weight and everything to do with a commitment to myself.   Since there is a lot of interest in this, I will answer it honestly.  I have lost 9 lbs over the course of the year.   I was happy with my weight 9 lbs ago and I am just as happy as I am right now.

What will you do on your first day off?   I was not thinking that I would take tomorrow off, but as I type away in my pretty new office my mind keeps drifting to a day filled with movies, a fluffy robe, a hot bath and perhaps a manicure and pedicure.  But those are just some ideas…

What did you learn?   I cannot sum up what I have learned in one paragraph or even in ten pages.  What I can tell you is what I think is the most important thing I learned;  listen to your body, it knows the answers to whatever you are seeking.   If you’ve been reading this blog, then I am sure you are not surprised to hear me say that.

By physically being connected to my body this past year I have been able to listen to what it wants me to do.  I am a firm believer that the body knows the answer to things more so than the mind.  The mind can get clouded by what society wants us to do/not do, look like/not look like.  But the body?  Oh it knows what it craves, you just have to learn how to tune into that.  If you want to learn how to do that more, send me an email, I’d be happy to walk you through some insider tips.

What are you going to do next?  I am going to keep this blog as a way to connect with the community that has been created in the last year.  I will update it every so often with workouts that I think should be shared, recipes, quotes, guest writers and coaching advice.  However, the majority of time and energy will be spent creating my new coaching website that will have its own blog.  It is in the works right now and I will make sure to share it with you when it’s launched in the next few weeks.

As a closing statement I want to reiterate how grateful that I am for you.  Your love and encouragement led me on groggy runs, pushed me through sweaty sculpt classes and told me to keep going everyday.  You’re the voice I will continue to hear when I feel like giving up and for that, I am ever grateful.

Days 360-363: The End of an Era

Day 363: After two and a half years at lululemon, I am sad to say that last Sunday I put in my two weeks notice to leave the company.  The part-time job  took me from an HR world filled with Fenway Franks and a lonely heart to a world filled with deep breathing, living with intention and more black luon than any one person should ever own.   The job has filled my life with more love, friends and happiness than I could have ever imagined.  It was one of the hardest decisions that I have had to make, however I felt like all the signs in the world have been pointing at me to go coach full-time.  Although it’s incredibly hard for me to do, I knew it was time.

Now I am filling my mind with how to get through the transition by filling my home office with as much happiness as I have gained in the last 2.5 years.  Hopefully I can send that on to my future clients.

With that being said, I went to my last staff meeting on Thursday morning and started with a 45 minute yoga flow led by my amazing co-worker, Jessica Lapham.  She led us through lots of community breathing and inspirational messages that made me teary-eyed for the newest transition in my life.

After work was done that day I came home and went on a quick 20 minute run to make me feel more at home in my home.

Day 361: On Friday I went for a 30 minute run in the snowy morning and was wondering the entire time what happened to Fall?  We seemed to have skipped that season in Denver this year!

Day 362:  Yesterday morning was another one of those, “how the heck am I going to fit in a workout?” type of days.  It really rattles me to the core when I feel stressed about how I will find the time, however, it always works out.  I took Mike to work at 6 a.m. and then went straight to Pura Vida gym for 45 minutes of cardio, followed by 15 minutes of weights and 10 minutes of abs.  Phew, got it in.

Day 363:  This afternoon my friend Katie and I went to my favorite Core Power Yoga on Broadway for a C2 class.  She introduced me to yoga five years ago by taking me to Pura Vida, where I fell on my face attempting crow pose in my first class.   After I let go of my ego, I eventually came back to the practice and it’s now changed my life in a way I never would have thought possible.  Namaste Katie, Namaste.

Days 358 & 359: Reservoir Ride and Mammoth Gyms

Day 358:  I don’t know about you, but I am one of those people who will not leave my house after a move until everything is in perfect order.  Does that sound crazy?  I have kind of felt that way the past few days.  It probably did not help that the only time I left the house was to go on a daily run to Wal-Mart.

I knew that the only way I was going to feel better was by exploring my new neighborhood.  The reason we chose this hood’ over other suburb hoods’ is because of the beautiful reservoir just 1/2 mile down the street.  I hopped on my bike and completed the 8 mile loop around while taking in some of the most breathtaking views and loads of cool animals.  I tried to get pictures of the deer and antelope that I kept seeing, but they blend in so well with their surroundings that they did not show up (which is surprising because I used my fancy camera phone!).

There was also the feeling of relief when I came across runners, bikers, scuba divers getting certified, paddle boarders, kayakers and people just sitting in nature.  It was a sense that I had found home in a place that I had never been before.

What a cool feeling to have such natural beauty so close to home and to have at our disposal whenever our athletic legs need exercise or our minds need grounding.  #watermountainviewlove

Day 359:  The only downside that I’ve found with moving to the suburbs is that I have to drive EVERYWHERE!  I have not had to do that since I graduated high school 5 years ago…or 11 years ago.  Its definitely going to take some adjusting.  Although listening to Matisyahu really loud and singing/screaming really helps speed up travel time.  The point of this driving madness is that I have to drive 15 minutes to get to a gym. That seemed semi-ridiculous to me until I stumbled upon the Wal-Mart sized Lifetime Fitness.  The mandatory tour took 25 minutes and then membership director dropped me off in a peaceful yoga studio for an hour-long hot vinyasa flow.  After that, I hit the treadmill for a 15 minute run and then came home.

The gym has so much to offer that my city gal pint-sized gym self was so overwhelmed.  It’s a big commitment to join a gym and an even bigger one to join a scary mammoth sized gym 15 minutes away.  Until I have to decide on a gym, I think I’ll stick to a routine that includes trips to the reservoir for runs or rides and throw in some trips to Denver to for my yoga fix.  Don’t mind if I do….