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Four Things for Friday March 13th Edition

   

Happy Friday the 13th!  Today is supposed to be another gorgeous spring-like day in Kansas City and I am soaking it up.  This winter, while not snowy at all, has been very cold and I am over it!  I’m thinking about doing all kinds of outdoorsy activities as the weather begins to turn.

       

So I have been getting progressively worse at keep things updated around here and I thought a Four Things for Friday post would be perfect to bring things back up to speed.

1) Gardening

Four Things for FridayFive years ago my hubby and I bought a house and I had full intentions of immediately starting a lovely garden. That never materialized, but I’ve finally decided that this season is going to be the one where I jump into it.  I have all my plans laid out, plants picked out and seeds ready to go when the weather is ready.  I’m excited to do this because I feel like it will offer even more control over what we eat.  I am going by the Square Foot Gardening Method and have very high hopes for success.  I know that the first year, or more, is probably going to be all about learning, but I feel so much better actually getting a move on this than just dreaming about it.

2) Product Reviews

livia_miniI have been very fortunate to be offered the opportunity to test out some cool products for review.  Right now I am trying LiviaOne Daily Liquid Probiotics and New Grip Power Pads.  The LiviaOne probiotics are both liquid and shelf stable which is way different than the capsules I am used to.  The Power Pads are more of a pad that fits on your hand than a glove, so also something totally new to me.   I also won a Swift-N-Snug Running Belt recently which I plan to review when it arrives.  These reviews will be posted throughout the month of April.

3) Oats for Breakfast

oats_miniProbably not a revelation for many, but I had been shunning oats for no good reason since doing my first Whole30 over a year ago.  I had some kind of oat-block in my mind when it came to shopping.  I finally got over it and I’ve been enjoying them hot and cold.  I’ve especially enjoyed them cold, which is new for me.  I found a recipe for No Cook Overnight Chia Seed Oatmeal that is beyond easy and highly adaptable to your taste preferences.  I’ve been adding raisins and maple syrup for a kick of sweetness – yum!

4) My Music for Exercise

I am a huge fan of listening to music while exercising.  The right song at the right time can take your workout from boring to exciting.  It can help you keep pace or even pump you up to get through that last lap or set.  I’m constantly changing my workout playlist, but here are my top five favorites to exercise to right now:

Dangerous (featuring Joywave) by Big Data
Our Own House by MisterWives
That Girl by Esthero
Animals by Maroon 5
I Look to You (featuring Kimbra) by Miami Horror

What are you listening to right now? Have any big plans for the weekend?

About the Author
Alicen Ronan is a Kansas City personal trainer, fitness coach and writer. She has been a certified personal trainer since 2009 when she decided that she wanted to help others make positive lifestyle changes. She is available for personal training and fitness coaching 7 days a week both in the Kansas City metro and virtually.

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Four things for Friday

Four Things for Friday April 25th Edition

   

On this fine Friday I thought I would take a little time to focus on some of the more random things that have been swirling around here at Former Fitness Flunky.

       

1) After completing my Whole30 and taking some time to readjust I have found that I am making pretty significant strides towards my health and fitness goals.  Surprisingly, I’ve actually made more progress this year than all of last year in both my body composition and fitness goals.  This has been really motivating and exciting.  It’s not magic by any means though.  I think a large part of it was just taking the time to really focus in on my nutrition and myself as a whole.  The lesson I am hoping to share from my experience is that sometimes you need to stop and really focus on yourself.  I know it’s not always easy to take time for yourself, but it can definitely be worth it.  Whether it’s changing your diet, starting a new exercise program or getting the courage up to make an appointment with a personal trainer you have the power make the changes that will make a big difference in your life.

2)  I had a run in earlier this week with a suspect individual while I was out jogging.  This person parked their car in the middle of the street just ahead of where I was running and then got out of the car for no apparent reason.  I was immediately panicked as there was no one else around and while I did have my phone with me I had forgone carrying my pepper spray or what I jokingly call my “kitty stabber” self defense tool.  I am guilty of leaving these things behind often simply because I find them cumbersome.  It’s not a great excuse when weird people are lurking about though.  In the end I pulled the dial-pad up on my phone in case I had to make an emergency call and I ran by the stranger.  I passed without incident, but it sure got my adrenaline pumping.  Please take caution when you’re out and about.  I know I’ll be making a better effort to be more prepared.

3)  The Former Fitness Flunky newsletter will now be coming out on a seasonal/quarterly basis, rather than monthly.  Each issue will still feature a discount, product suggestions/reviews, recent articles and other news and information.  If you haven’t already signed up for the newsletter I urge you to do so.  Enter your email address at the top of the column on the right hand side of your screen and click submit.  This will send you a confirmation of subscription email which you will then have to click the link contained therein to confirm.  Your email address is kept private and never, ever sold or shared with anyone.

4) If you aren’t familiar with Precision Nutrition I urge you to check this company out. They offer nutrition programs for men and women based on scientific research with your own coach. You can even get a 5 day free course to see if you jive with the program.  Aside from their programs they have some fabulous articles on their blog covering a range of topics from paleo eating to whether nutrition timing or eating breakfast is all that important.  If you visit Precision Nutrition through the links here and end up making a purchase I may receive a small commission that in no way effects your purchase price.

Stay tuned for more updates, news and excitement and have an awesome weekend!

About the Author
Alicen Ronan is a Kansas City personal trainer, fitness coach and writer. She has been a certified personal trainer since 2009 when she decided that she wanted to help others make positive lifestyle changes. She is available for personal training sessions 7 days a week both in the Kansas City metro and virtually.

If you liked this article please share it with your friends! Use the share buttons at the top or bottom of this article to post it to Twitter, Facebook, Google+ or Pinterest.

Like this Post? Check Out These Posts too:

Whole30: Starting the Whole30 Today

   

Doing the Whole30I’m starting the Whole30 Today.  Today sort of just seemed like the day to do it.  After reading the book, cruising a great recipe book called Well Fed and sort of preparing my kitchen by getting rid of or eating the foods that weren’t approved for the program I felt like it was time to stop stewing over this and to just jump in. I have a bad habit of prepping and over-prepping and then prepping some more because I want things to be as perfect as possible, but with this I felt like things were never going to be perfect.  With another person to feed who isn’t interested in the plan I was never going to rid the house of cheese and beer.

       

I am going to document my journey through updates here on the site, but in case you aren’t interested in this, I am prefacing all related posts with “Whole30” as well as tagging them and putting them in their own category of the same name.  I am hoping to share my experience along with insights, recipes or whatever happens during the 30 days I stick to this style of eating.

To get ready for this exciting 30 day plan I did shop with a slightly different slant in mind – ignoring the grains and beans and focusing solely on meats, fats, veggies and fruits.  In my previous adventures with strictly health/wellness focused eating both grains and beans were never forbidden so this is a far departure from that.  I am used to looking to beans as a good source of protein and fiber.  This will definitely be different for me.

Meat Bucket_mini I have added a “meat bin” to my fridge so I can never tell myself I don’t have the “right” ingredients to make good food or face a lot of options that tempt me into eating something that would derail any potential progress during my 30 days.  For this week I have stocked it with ground pork, chicken breast tenders and two kinds of ground chicken –  Mexican and Czech-style based on inspiration from Well Fed.

I’ve also loaded up on produce including frozen cauliflower, fresh broccoli, butternut squash, avocados, cherries, parsley, cucumbers, bell peppers and more.

Please follow me on this adventure and feel free to post any comments, questions or experiences about your own Whole30 in the comments section.  My Whole30 will last from today until Tuesday, February 25th.   If you aren’t familiar with the Whole30 then click on the graphic above to be taken to the Whole30 site where you can learn more about it.
 
 
About the Author
Alicen Ronan is a Kansas City personal trainer, fitness consultant and fitness
writer. She has been a certified personal trainer since 2009 when she decided that
she wanted to help others make positive lifestyle changes. She is available for
personal training session 7 days a week both in the Kansas City metro and virtually.

If you liked this article please share it with your friends! Use the share buttons
at the top or bottom of this article to post it to Twitter, Facebook, Google+ or
Pinterest.

Like this Post? Check Out These Posts too:

Disclaimer: This post chronicles my personal experience while working through the Whole30. This is not a recommendation or suggestion for you to do the same, nor is it an endorsement of the Whole30 program. Before you begin this or any diet or exercise program you should discuss it with your doctor or qualified health care provider to determine whether it is safe for you. This post is based on my personal situation and is for information purposes only. Anything contained herein should not be treated as guidance or advice.

Four Things for Friday January 3rd Edition

   

New Year 2014_miniFirst things first, Happy New Year!  For my first post of 2014 I thought I would start off with a Four Things for Friday dedicated to where Former Fitness Flunky and I are heading in 2014.  Additionally, I would like to offer a big THANK YOU! to my clients and everyone who followed, commented, shared or was otherwise involved with Former Fitness Flunky in 2013.  It was an exceptional year of growth and development and I am looking forward to another year of sharing, helping, educating and learning from everyone I get the pleasuring of coming in contact with through this adventure.

       

1) Last year I made relatively little (ok, no) progress towards my own health fitness goals.  This is a stinging admission because I make it my job to help other people reach their fitness goals while I have consistently put myself on the back burner, both subconsciously and consciously.  In 2014 my focus is to work more on myself and in doing so, share more of my journey here in the articles section of Former Fitness Flunky.  I’ll still be posting advice, tips, reviews, recipes and more, but I really want to add a more personal element to what I share.  I think this will help me stay a little more accountable to myself and hopefully it will inspire someone out there who may be struggling with similar issues.

2) 2014 will be a year filled with fun exercise routines.  My aim is to post at least one fun and easy workout routine per month that can be done with little to no equipment.  I’ll make these routines in infographic format so they can be printed, posted and shared.  January is going to feature another killer-countdown type workout and will be posted in the next couple of weeks.  If you have any suggestions on what kind of exercises or routines you want to see please feel free to post in the comments.

3) In keeping with my idea to focus on my own fitness more in 2014 I have recently started using the My Fitness Pal app as a handier way to record stuff on the go.  What are you using to keep track of your food and activity?  There is lots of evidence that recording this type of data can boost the effectiveness of your fitness or weight loss program.  Journaling is something I recommend strongly to my clients, but only recently have I decided to make the jump to a friendlier, more portable way of doing this.  In the past I have used a paper journal or program tied to my desktop computer.  I think the portability of having an app with my at all times should really help.  If you aren’t journaling your food intake and activity I really think you should give it a try.  It creates a reviewable record of what was working or not working on your journey.

4) The Former Fitness Flunky newsletter will now be coming out on a monthly basis.  I haven’t been great about this, but 2014 is going to see a consistent newsletter go out!  Each month it will feature a discount, product suggestions/reviews, recent articles and other news and information.  If you haven’t already signed up for the newsletter I urge you to do so.  Enter your email address at the top of the column on the right hand side of your screen and click submit.  This will send you a confirmation of subscription email which you will then have to confirm.  Your email address is kept private and never, ever sold or shared with anyone.

Stay tuned for more updates, news and exciting information. Have a great weekend and a wonderful new year!

Four Things for Friday September 13th Edition

   
Image courtesy of Graur Razvan Ionut / FreeDigitalPhotos.net
Image courtesy of Graur Razvan Ionut / FreeDigitalPhotos.net

Happy Friday the 13th!

       

In this Four Things for Friday:

1) The Former Fitness Flunky website Archives have been updated to include a more friendly to use format so that you can go back and read your favorite articles or catch up on ones you may have missed. A new category called Workout Routine was also added so that you can easily locate articles where I posted quick and fun exercise routines.

2) The season is starting to change and that means the Winter Fitness Challenge is about to kick off. The Winter Fitness Challenge is a great opportunity to pay one low price for everything you need to get started on the path to reclaiming your fitness. The Challenge starts on October 1st and runs through the end of December. The price is $499 and includes:

  • A Fitness Evaluation
  • A Kitchen Assessment
  • 6 one on one Personal Training Sessions
  • 3 Month Custom Exercise Program
  • Unlimited Email Support
  • T-Shirt
  • Fitness and Nutrition Journal
  • End of Challenge Fitness Evaluation

To enroll in the Winter Fitness Challenge visit the Fitness Challenges page and click Add to Cart.

3) I’ve decided that I want to share more in-depth stories about my own fitness struggles and continued journey to help inspire, encourage and support other people who may be dealing with similar circumstances. I’ve been working on a very personal article to kick this off about why I’m not a stick figure chick. Look for this article sometime in the next couple of weeks.

4) September is National Self-Improvement Month. Be sure to stop by and check out the September Carnival of Well-Being. In this month’s edition you’ll find tips and information about self-improvement from some of Kansas City’s most dedicate fitness and wellness practitioners.

Stay tuned for more updates, news and exciting information. Have a great weekend!