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Fitness and the Future: Looking Forward to 2017

   

Fitness and the FutureWith the end of 2016 fast approaching I’ve been thinking a lot about my fitness and the future.  This year has been a busy one for me and in the midst of all the “stuff” my fitness took a total nose-dive.  With lots of recovery time needed from two surgeries I don’t feel bad about giving myself a break though.  The real challenge is deciding what to do and where to go from this place.

       

I sort of hate new year’s resolutions.  I used to think of them as empowering or a great way to get back on track, but I just don’t feel that way anymore.  Most resolutions are overly grand, overly hopeful and not based in the reality of what is actually possible.  That’s not to say that goals in general are like this, it just seems like new year-related resolutions are often overly grandiose.  I’m not making any resolutions, but I am making some changes.

So what will 2017 have in store?   January 1 will be the start of my 7th Whole30.  I am repeating round 7 because I bailed on my previous attempt in November (the holidays proved a huge challenge to completing the round).  Whole30 is my favorite way to stop eating so much junk and get back to eating what makes me feel best.  It’s overly rigid and the rules can be pretty annoying, but you know what?  It works for me and that’s what’s important.

I’ve set another goal in RunKeeper for 500 walking miles.  I didn’t make it in 2016, but that’s okay, shit happens.  I hope to make it in 2017 and chances are much better this time with no surgery forecasted.

I’m going to expand my gardening even more to help me and my hubby eat better and get outside more.  I love how rewarding manual labor in the garden can be and the prize is tasty, healthy food – total win!

The most major thing I have learned and come to accept about diet and fitness is that there is no one right way.  If you thrive doing Whole30 good for you.  If you think Whole30 is stupid good for you too.  If you think new year’s resolutions are awesome I hope you make them and they help you reach your goals.  If you are like me and don’t find them useful that’s okay too.  What worked last time or last year or whenever may not work this time either.  I truly believe the only way someone will have long-term success with diet and fitness is to find their own groove.

You absolutely cannot put people in boxes or use a template-type approach and expect everyone will succeed.  This can be a hard pill to swallow as a fitness professional.  Your training basically teaches you if you do X, Y, and Z with your clients then everyone should have good results.  If they eat less, work more, do progressive exercises, etc., etc. everything should move in the right direction.  This isn’t always the case and it’s something you learn as you go.  This lesson has been something I’ve applied to myself too.  What works for me may not work for someone else and vice versa.  I think the key is to keep trying and when something doesn’t work you change your approach and keep going.

In 2017 I hope to continue learning and sharing what I’ve learned, sharing my own diet and fitness journey and inspiring other’s to find their own groove.  Here’s to fitness and the future! 

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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The 12 Days of Fitness

   

12 days of fitness
The holidays are here again and it’s time for another 12 Days of Fitness workout routine.

       

This routine is the perfect quick and easy exercise plan to help you include a little activity each day, even if you’re pressed for time. This workout gradually increases in activity and reps each day, but even day 12 can be completed in less than 15 minutes.

On each day you’ll do a corresponding number of the given activity along with all of the days that came before it.  For example: on day 3 you’ll do 3 burpees, 2 push ups and 1 mountain climber.  On day 8 you’ll do 8 floor cobras, 7 lunges, 6 wall angels, 5 jumping jacks, 4 donkey kicks, 3 burpees, 2 push up and 1 mountain climber and so on.

12 Days of Fitness Workout

12 days of fitness

This 12 Days of Fitness workout can be adapted to fit many skill levels. Exercises can be substituted, progressed or regressed as needed. Rest periods can be added as needed too. Make this workout work for you.

And remember, you should check with your doctor before beginning this or any exercise program to ensure you are safely able to participate.  This routine may not be suitable for everyone and you assume any an all risk if you choose to participate.

If you want to participate in more fun holiday workouts give these a try:
12 Days of Fitness Exercise Routine 2015
12 Days of Fitness Exercise Routine 2014
12 Days of Fitness Exercise Routine 2013

 

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.

If you liked this article please share it with your friends! Use the share buttons to post it to Twitter, Facebook, Google+, Pinterest and more.

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This post may contain affiliate or sponsored links. Any link which leads to items/services for purchase outside this website may result in a commission or flat rate payment to Former Fitness Flunky, LLC or it’s owner. Please be advised that this does not impact the price you pay. Please read the Affiliate Disclosure for additional information.

Is Everything in Moderation a Lie?

   

Is Everything in Moderation a Lie

       

The idea of eating in moderation has been getting a lot of flak in the media lately.  Much of the recent news has been based on a paper written by researcher Michelle R. van Dellen, et al.  at the University of Georgia concluding that “moderation messages are unlikely to be effective messages for helping people maintain or lose weight.”  You can read the abstract of the study here to get more on the gist of the paper.  I was immediately irritated when I started to read the news given that I had just recently declared how content I was with using moderation as way of life for my own weight loss and fitness journey.

Is the idea of everything in moderation a lie?  I don’t think so, but I can see the validity of some points presented in the study.  Basically it all boils down to the fact that moderation is a fluid term that is wildly subject to interpretation.  What I consider moderation may be laughable to you and vice versa.  Advocating for moderation doesn’t really provide any guidance and that can be a negative if your perception of moderation really isn’t very moderate at all.

Since the everything in moderation approach doesn’t provide any structured direction for eating or exercise it may leave people confused about what to do.  For me, moderation means not stressing out about heavy exercise activity, opting for lighter, less stressful workouts and eating less junk, while still allowing for a balance of treats if I am in the mood.   I can do this because I have a good idea after a lot of years of trial and error what works best for me.  For you, moderation may look totally different and include more or less activity and more or less restrictions on your eating.  If you don’t have a good sense of what works for you the idea of everything in moderation may totally steer you in the wrong direction.

Why is this a big deal?  Every week (actually more like every day) the media latches onto some type of study relating to nutrition, fitness or wellness and spins it into a catchy, controversial or attention grabbing story.  This in itself is no surprise, but what is bad is the myriad of mixed messages it sends to people who are in desperate need of clear, informative and truthful information and guidance instead of sensational bullshit.  If sticking to the idea of eating in moderation keeps you from eating a box of donuts then moderation is working for you in some way.  If you read a news story that says eating in moderation doesn’t work and then get confused about what you should be doing you haven’t really been helped at all.

Everything in moderation may not be the best advice for your particular situation so if you’re struggling to make progress seek help.  Whether it’s your doctor, a personal trainer or a registered dietitian, find a professional who can sit down and discuss what’s going on with you.  There is no one right approach to weight loss and nutrition so getting guidance from a professional is a great first step to getting on the right path to finding what works for you.

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.

If you liked this article please share it with your friends! Use the share buttons to post it to Twitter, Facebook, Google+, Pinterest and more.

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This post may contain affiliate or sponsored links. Any link which leads to items/services for purchase outside this website may result in a commission or flat rate payment to Former Fitness Flunky, LLC or it’s owner. Please be advised that this does not impact the price you pay. Please read the Affiliate Disclosure for additional information.

Slowly Getting Back to Normal and an Anniversary

   

Slowly Getting Back to Normal Things are slowly getting back to normal after having surgery. The pain is fading, the incisions are mending, the tiredness is being replaced by more energy. Now that things are moving in a positive direction I am looking to get back into the swing of my normal routine.

       

This healing process has given me a lot of insight into the amazing capabilities of my body. At first I was worried that I would devolve into a gooey mass during recovery, but I definitely did not. Once I gave myself permission to chill out, not stress about activity, not stress about food and just take care of myself by resting a big weight was lifted off me. While some people extol the virtues of getting right back into their regular exercise and eating patterns as soon as possible after a something like this, I just wasn’t feeling that at all.

After having experienced the recovery process for myself I have an even deeper appreciation of how different everyone’s bodies are. Maybe some people feel like they can pop into the gym for some heavy lifting a couple weeks after surgery (definitely not recommended at all), but for others it may take weeks and weeks to feel good enough for any activity. And you know what, that’s totally okay! I will definitely be able to use this experience when working with clients who are going through similar situations.

Getting back to normal for me means getting back on track with my 500 mile goal for 2016. I really put that goal on the back burner with everything going on and I feel like it’s time to step up and make it happen. Meal prepping also fell by the wayside and getting back in the kitchen will definitely be a good way to help me transition back to eating a bit more healthy.

In other news, today marks the five year anniversary of Former Fitness Flunky! When I created Former Fitness Flunky I set out on a mission to share my own story and educate and inspire others. It’s been an interesting endeavor. The internet continues to expand daily as a great weight loss resource for help, advice, support and really bad information too. I didn’t realize until well into becoming a personal trainer just how difficult it could be to fight against the unhelpful and even potentially dangerous information and ideas that persist regarding fitness, exercise and diets – stuff that proliferates like wildfire. Over these years I’ve found my own niche that I’d label as “moderation”. No crazy dieting, no crazy fitness routines, just a focus on sustainable changes that positively impact weight and overall fitness. I’ve tried to share this idea of moderation as much as possible over the past five years as I truly believe it’s the key to lasting success. My ideas, style and approach may change with time, research, new discoveries and my own experiences, but for now I am going to stick with what I see working. I’m going to keep on sharing what I know in hopes that it inspires someone (or many someones!) to make positive changes.

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.

If you liked this article please share it with your friends! Use the share buttons to post it to Twitter, Facebook, Google+, Pinterest and more.

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This post may contain affiliate or sponsored links. Any link which leads to items/services for purchase outside this website may result in a commission or flat rate payment to Former Fitness Flunky, LLC or it’s owner. Please be advised that this does not impact the price you pay. Please read the Affiliate Disclosure for additional information.

Fitness is the Last Thing on My Mind

   
Fitness is the Last Thing on My Mind
Pixabay

Fitness is the last thing on my mind.  This has been the case for me the past few weeks.  I’ve been focusing on healing after surgery and while I am anxious to get back into my regular routine, I’m also allowing myself the luxury of truly resting and recovering.  I’m not very good at sitting down and letting others take care of things for me so this has been a weirdly hard departure from the norm.  I am doing it though and every day I feel a teeny bit better and stronger.  I am amazed at the healing capabilities of my own body.

       

I have opted to not make fitness a priority during this time.  Whether that’s good or bad I can’t say for sure.  The stresses of getting to the procedure and the healing afterwards has made me fairly uninterested in worrying about the additional commitment needed to stay on top of a fitness regimen.  I feel like I will be able to tell when the time is right to ease back into my daily routine.

I’ve gone a bit off the reservation when it comes to eating too.  Comfort foods have definitely been a part of my recovery process.  Health and fitness-wise I know this probably isn’t the best road to take.  Once life is more back to normal I’m considering another round of Whole30.  I know, I know.  I’ve done the Whole30 before and bellyached about it, but as hard as it can be and as cranky as it can make me, the process flat out works.  It brings everything back into focus and makes me feel great.  I’m going to stew on whether to undertake that commitment and see if I can’t get my hubby back on board for moral support.  I’m guessing that’s a fat chance, but a girl can dream! 🙂

Even though fitness is the last thing on my mind, I’m still looking towards the future.  This week, for Foodie Friday, I’ll share my developments in the garden.  Last year was my first real foray into gardening and it brought a surprising amount of joy and a connection to food that I never had before.  It’s definitely something that has enhanced my health and wellness.

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.

If you liked this article please share it with your friends! Use the share buttons to post it to Twitter, Facebook, Google+, Pinterest and more.

Sign up for the Newsletter

This post may contain affiliate or sponsored links. Any link which leads to items/services for purchase outside this website may result in a commission or flat rate payment to Former Fitness Flunky, LLC or it’s owner. Please be advised that this does not impact the price you pay. Please read the Affiliate Disclosure for additional information.