What I'm eating at my Super Bowl Party!!!!! DELICIOUS, FAST, EASY & HEALTHY!!!!!

GRILLED FLANK STEAK WITH CHIMICHURRI

*Slice it, set it out, and let people pic, it up with there fingers!

Ingredients:

1lb flank steak, fat trimmed

salt & pepper

1 large sweet onion, peeled and cut into 1″ rounds

Chimichurri Sauce:

1 cup fresh flat leaf parsley, washed

1 cup fresh cilantro, washed

1/4 cup fresh oregano, washed

4 cloves of garlic, peeled

1/3 cup extra virgin olive oil

1/4 cup white wine vinegar- or any vinegar you like

1/2 tsp cumin

1-2 tsp red pepper flakes (depending on how much heat you want)

1 tsp sea salt

1 tsp black pepper

Step by Step Instructions:

1. Combine all sauce ingredients in a food processor. Cover and refrigerate at least 30 minutes

2. Season room temperature steak with salt and pepper on each side

3. Grill meat to desired level of doneness and allow to rest for 10-15 minutes

4. Slice steak into strips, against the grain

5. Serve drizzled with a tbsp of chimichurri sauce

4oz of steak is 1 serving

Oven Roasted Asparagus

*Lay it on a serving try with a little fetta next to it.  

People can just pick it up, they can add fetta if they like.

INGREDIENTS 

1 bunch asparagus (I usually try to find a bunch that is a little thicker, just because it roasts better. Generally when you’re preparing asparagus, you want the thinner pieces, but for roasting, thicker works best) 

3 tablespoons olive oil 

1/2 teaspoon sea salt (more or less to taste) 

1/2 teaspoon black pepper (more or less to taste) 

DIRECTIONS 

Pre-heat your oven to 425 degrees. 

Rinse the asparagus and trim off the hard ends. 

Toss the asparagus with 3 tablespoons olive oil, 1/2 teaspoon sea salt and 1/2 teaspoon black pepper.. Arrange it in a single layer on a rimmed baking sheet. Roast for about 15-18 minutes, or until the asparagus is tender. 

Options: Sprinkle with finely grated parmesan cheese after it comes out of the oven OR squeeze a bit of lime juice over the cooked asparagus. Enjoy!

I don't even bother with portion sizes with most veggies!  EAT UP!

AND Some sliced fruit in SEAHAWKS COLORS!!!!!!!

1 cup, more or less, is a serving size

Pics from the SeaHawks Super Bowl ZUMBA party this morning!!!

We had such a FUN HUGE GROUP THIS MORNING!!!!  

Here are a few pics as we were setting up!!!!

Thank you to Laura Lang & Hanna Marchel Salon for donating the prize for our raffle... 1/2 price off the ULTIMATE PEDICURE!!!!

We'll need it after all the abuse our feet take from jumping around like CRAZY in class!!!

Check out Hanna Marchel's other great services HERE

If you didn't make it to class this morning, don't worry, you can still have a chance to enter the raffle by attending one of my classes tomorrow (Sat) wearing your SeaHawks gear!!!!

Kickboxing at 6:30am

Pilate's at 7:30am

We'll draw the winner at the end of Pilate's!!!!

xoxo

P.S. EVERYONE WHO HAS/WILL ATTEND CLASSES TODAY & TOMORROW GETS A $5 OFF COUPON TO MY NEXT 5 WEEK CLASS BLOCK!!!!! 

* I'll have them available for pick-up next week!

GOOOOO HAWKS!!!!!!!

IT BAND leg STRETCH - You will need a belt (Just the kind you use to hold up your pants)

RELAX!!!!!

Grab a belt, and lets go!

This is a MUST DO for anyone who is a runner, cyclist, on your feet a lot, or if you've started to experience knee, hip, or lower back pain! (so basically EVERYONE should do it!!!!

It will make you feel AMAZING!!!! And help prevent pain and injury so that you can continue your active lifestyle!

* I recommend doing this 4 times a week and working up to twice on each leg!

SUPER BOWL PARTY FITNESS CLASSES, Saturday, Jan 31st!

Farrah's before & After

9 MO Pregnant                                              AFTER in Hawaii

Farrah is SUPER ATHLETIC, and always pushes herself to the absolute MAX!  Because she's used to being able to KILL IT, in the gym, she was really hard on herself when we first started working together because she couldn't do what she was used to doing.  I had to CONSTANTLY REMIND HER.... "Farrah, YOU JUST HAD A BABY 6 WEEKS AGO!!!!!" LOL!  

She is the epitome of, "NO EXCUSES"  She didn't use the "I just had a baby excuse for years and years,!  As soon as her Doc gave her the OK, She was gettin fit!!!  She lost an incredible amount of weight for her trip to HAWAII, and looks stunning with her "warm weather tan!"  If you're sitting at home, using the baby excuse just a little too long, TAKE A LOOK AT FARRAH.... NO EXCUSES!!!!

-e

I would like to start by saying that Erin is awesome! I have known Erin for quite a few years now. I went to high school with her husband, Dan. I appreciate how we can be friends, but when it's time to be serious and work out there is no messing around! 

I had my third baby in September. I am in my late 30s or "advanced maternal age" as I repeatedly heard through my pregnancy. I got a bit carried away this round and gained 50 pounds. Our family decided to go to Hawaii in January so I knew I wanted to get a jump start on getting back into shape. In October I talked to my cousin and asked if she would be interested in training with me. She agreed and I was excited to start. I had my 6 week post pregnancy check up on a Tuesday and my first training session on Wednesday. 

I won't lie....that first session almost killed me. After that, I honestly looked forward to our Wednesday training sessions. We did 10 consecutive weeks. Each week was different and the high intensity level was exactly what I wanted. During that time we also received weekly meal plans, shopping lists, workouts and texts to keep us on track. I liked having someone to keep me accountable. 

I have always participated in athletics and worked out. I have been active enough that I could eat reasonably well and maintain my weight. Following the eating plan was my biggest struggle in this process. After a few weeks and multiple texts and conversations with Erin, I was able to find things that I liked and that worked for my schedule. My favorite discovery is the egg crepe. (Stay tuned, I'm going to post the recipe for this soon!) I now have all the tools I need to meet my weight loss goals. 

During my 10 weeks of training with Erin, I was able to lose 20 pounds, 6 inches off my waist, 5 inches off my hips, and 3 inches off of my thighs! I still have about 10 pounds to lose, but I feel great and I have so much more energy. I am so glad I got started when my baby was just 6 weeks old vs waiting until the new year.

SIMPLE Shrimp & "Noodles"! a "DUMP & COOK" MEAL.... sooooo easy

I made this yesterday and LOVED IT!!!! So easy and FAST to make!!!!

The bean sprouts stay crunchy while the broccoli slaw has more of a "noodle" feel.  You could do this simply with bean sprouts, or simply with broccoli slaw if you like, but I loved the combo!!!!  It's seriously just a dump and cook meal!

Shrimp and “Noodles” (Bean Sprout/Broccoli slaw) Stir fry

Ingredients:

1/2 a small bag of bean sprouts & 1/2 a small bag of broccoli slaw.   (The size reduces quite a bit when you cook it.  I don't really measure the amount that closely, after all its healthy veggies.... EAT UP!)

3 oz. shrimp (bite size pieces)

2-4 leaves of basil (Thai or lime basil would be ideal, but regular sweet basil is fine)

1/2 tsp sesame oil (You could use olive oil or coconut oil as well)

splash of soy sauce or coconut amino's (I use low-sodium version)

generously season with salt free seasoning blend (I used Mrs. Dash Caribbean blend)

Directions

Place non-stick wok or skillet on med-high heat.

Put in sesame oil, bean sprouts and salt-free seasoning blend. Stir frequently.

Once bean sprouts are nearly cooked add the shrimp and soy sauce. Tear the basil up and drop into the pan.

Stir fry until shrimp are cooked through.

Serve with soy sauce, a splash of citrus juice or a little sriracha hot sauce.

*note: you will notice that just 3 oz. of shrimp is used in this recipe, while a standard portion of this protein is 4 oz. This was done because it was used for my mini-meals during the day (meal 2 & 4) but if you wish to go with the full 4 oz. the calorie difference will only be +25, so go for it.

Bean sprouts can be found in a bag in the produce section of most grocery stores, (right by the broccoli slaw)

**If you'd like to make this a side dish or a vegetarian dish, simply leave out the shrimp and add a few other fast cooking veggies.  ie mushrooms, thinly sliced peppers, green onions, cabbage, ANYTHING REALLY!!!! :)  I liked just the slaw & sprouts because i didn't have to do ANY CHOPPING!!!!!

MAKE EXTRA AND PACK THE EXTRAS FOR ON-THE-GO MEALS LIKE THIS (shown below)!!!!!

-xoxo

e

GET OUT THERE AND MOVE! This Girl Can!!!!!

LOVE your body in February PERSONAL TRAINING SPECIAL!!!!

I'm offering a KILLER deal on my online personal training in February!!!!!

6 WEEKS OF TRAINING

EVERYTHING IS INCLUDED, AND YOU CAN DO IT FROM HOME!

- 6 WEEKS OF MEAL PLANS SPECIFIC TO YOUR GOALS (Complete with recipes)

-6 WEEKS OF ONLINE YOU-TUBE WORKOUTS TAUGHT BY ME!!!!!

-24/7 Access to me for questions, advice, concerns.... whatever!

-BEGINNING & ENDING FITNESS EVALUATION

Check out some of the women who have completed my programs in the past HERE!,   HERE!,  & HERE!

"Love your body in February" 6 week training challenge starts MONDAY FEBRUARY 2ND!!!

Sign up today by emailing me at 

erin.andon@gmail.com

or Facebook me HERE

The total cost is $370 for the ENTIRE 6 WEEKS!!!! 

That's MORE than a 10% discount!

Must be registered before Friday January 30th

-

FREE youtube Lose The Pooch (lower stomach abs class)!

This workout, along with a few weeks of healthy eating, and you'll lose that LOWER STOMACH POOCH FOREVER!!!!

I recommend making it an ENTIRE workout like this!!!!

Do some sort of cardio for approx 5 min.  Run up and down some steps, hop on a peace of cardio equipment and go HARD, or run around outside, OR join me in my Cardio, no rope needed jump rope workout HERE

Then do the Lose the pooch workout posted below.

****Repeat these 2 workouts in this order for a total of 3 rounds!  Should take you about 45 minutes!!!!

Holly's Before & After!!!! KILLER WORK HOLLY!!!!

AFTER                                                      BEFORE

Holly kicks butt!!! Because of work and life she can't attend many of my classes, so she MOTIVATES HERSELF TO DO WORKOUTS ON HER OWN!!!!! NO EXCUSES HERE!!! That takes REAL DEDICATION!!!!  Love hearing your story, and seeing you with those KILLER ABS!

-e

I’ve always been pretty slim, and I seemed to piggy back on good genes. I thought because I was blessed, I didn’t necessarily have to try and get in shape. After Thanksgiving, I made a choice. I wanted to have the body I’ve always dreamed of. No more “maybe tomorrow I’ll get around to it”. 

I changed my diet, and my unhealthy lifestyle habits: I drink one gallon of water DAILY, I cut out alcohol completely, I emptied my cupboards of naughty foods, I workout a minimum of four times a week. With my work schedule, it’s hard for me to get to Erin’s classes (I am in LOVE with her Zumba and Yoga class). But I find the best workout tips from her videos, steal her healthy meal recipes, and read her articles daily. I feel more motivated reading her words of encouragement, and promise to remember that I am closer to my dream body today more than I was yesterday. 

I am astonished to look how far I have come! I feel accomplished, proud, cleansed, and quite frankly OBSESSED! Who knew that healthy living can bring such happiness to your life? Thank you Erin for being such an inspiration and positive role model!

IS STRESS MAKING ME FAT?!

In a word... YES!

Sorry to be the bearer of bad news, but stress is the number one reason for health problems. These problems include illness, disease, chronic pain, insomnia, and it all starts with.... you guessed it, weight gain.

The biggest reasons people say they stress include death, marriage, separation or divorce, work, school, children, holidays and even vacation (my hubby was a little stressed on ours!!!!!) 

Whether good or bad, it seems that change seems to be the biggest cause of stress on our lives.

We all go through constant changes. For example, when I moved from Southern Utah to Ellensburg it was a BIG change! While living in Southern Utah I LOVED going to the gym!!! I worked out daily taking other great instructors classes, and I also taught many of my own. The gyms I attended had child care, swimming pools, tons of activities, that's what "we" did, we hung out at the gym!!!!

Moving to Eburg, I found myself in a community, where the access to a gym was not just steps from my door. There were not quite as many child care options, my beloved year round indoor pool with water slides was no where to be found, and I couldn't just slide into my favorite booth at the health food restraint, across the street, and grab a clean meal after class!

So, I told myself I couldn't work-out.... after all I didn't have MY GYM anymore!  HOW COULD I WORK OUT?!?!  Right?

I started stressing over starting my business ALL OVER in Washington state, Helping my son adjust, putting a messy divorce behind me... etc etc....

I noticed that I started feeling bloated and a little heavier than usual. Lack of exercise and stress was taking it's toll. When we are under stress, our body over produces the cortisol hormone. This hormone is important to regulate energy, however cortisol also has the ability to control how we store fat.... Studies have shown that under high levels of stress our body's cortisol levels cause us to store fat in our deep abdominal tissue.... oh no, a stress belly!

So how do we combat the feelings of stress? It's virtually impossible to avoid stress & change. Here are my top 6 suggestions to relieve stress:

Get More Sleep: I confess, Sometimes I love to stay up late watching my fav shows with my husband Dan, but times when I'm susceptible to stress it's even more important to get a good nights sleep. TURN THE TV OFF!

Eat Healthy Foods: Think healthy fats (like avocados), protein, and vegetables.

Workout: Try taking a Yoga class if you can't bring yourself to do anything else!

Take a Day Off: Sometimes it seems like the absolute last thing you should do. But when you get away from whatever situation is causing stress, you will be able to see the big picture. 

Breathe & think: Sometimes we just go full steam ahead and stress like crazy and never slow down to think about it! Stop, take some deep breaths!!! Think, "ok, really.... can I change this?" If you can't, no point in stressing. 

*Personal example time: (very personal) remember that messy divorce I mentioned, well my X spent a little time stalking and threatening me.... UM, OK TRY LIKE 4 YEARS! I used to stress sooo much about it a was developing weird ticks, couldn't sleep, the stress knots in my back were so bad they were causing pain in my spine, my stomach hurt all the time, I was gaining weight.... I mean CRAZYYYY stuff was going on inside me!!!!! Finally I realized, as much as I want things to be different, I can ONLY CONTROL MYSELF AND HOW I DEAL WITH THINGS. I cannot control my X. I could continue to stress like crazy and destroy my health and my well being, or I could do whatever I could to help myself, and then just not stress over what he chose to do. There was nothing I could do about it anyway. 

Scary?..... YES!

But, if he was going to show up somewhere, I couldn't stop it, so why constantly look over my shoulder everywhere I went?  He'd either show up, or not.

Now, I'm not saying to be passive and not take action! I took ALL the action I could, and because of that action,  finally got to a safe place in my life. But being in that situation in the 1st place was out of my control.  And, I had to do a lot of things that were hard, scary, and stressful that I would have rather not done. But I did it!!! And I'm better and stronger for it!

Finally, Be Thankful:  Think of ALL the great things you have in your life!  Write them down if you need to!  And do some service for those who are less fortunate than you!  Nothing snaps you back to the reality of how GREAT your life is like helping someone who really has some challenges!

Overall, we must learn to accept the things we cannot change and have faith that everything will work the way it's supposed to. I believe in a God who has an awesome plan for my life. A plan that's far beyond anything I could ever imagine. And don't worry, when you reduce your stress levels with a healthy diet and workout plan, you're belly will be back to flat in no time. 

xoxo

-e

February Fitness Class Schedule

Make sure you check out the NEW BARRE class on MONDAY MORNINGS!

New Barre class starting Monday Jan 26th!!!!

With the NEW 5 week block starting on Jan 26th, I've added a NEW (and much requested) CLASS!

BARRE

is coming to EM Health & Fitness!!!!!

My NEW BARRE class will be taught Monday mornings at 5am!

Barre classes promise an added fitness challenge including a heavy focus on the legs, glutes, and core (hello six-pack abs). Think a dance-based class is going to be easy? Think again. Infused with elements of ballet, barre classes were introduced by Lotte Berk in the 1970's as a new way to combine dance with traditional exercise. Most classes are performed holding onto a solid rod, or barre, attached to the wall (hence the name), but some classes bust a move on the floor — with mats, of course.

Regardless of the variation, barre workouts have a large focus on the core and the lower body, especially the hips and butt. Most rely on popular bodyweight moves like the arabesque and the "Tri-cep Can Can", but certain classes also incorporate weights to help participants feel the burn. Looking for a cardio boost? Many of the moves borrowed from classical ballet have been shown to mimick lower level aerobic exercise .

The dos and don’ts of attending a Barre class.

Come one, come all. Barre classes can challenge a wide range of ability levels and backgrounds. Listen up for progressions and regressions to make the moves most appropriate for you. (To avoid potential injury, it’s always best to take things slow.)

Work it in. Although barre classes are tough, they aren’t a substitute for regular strength training and cardio. Work them in to an established routine for an added challenge, or toss in a class between normal workouts. Just don’t use them as a rest day — barre work is far from a day off!

Move those hips. When it comes to barre, it’s all in the hips. Classes challenge balance and stability by causing the body (especially the hips) to move in multiple planes of motion. This means increased flexibility, better movement, and potentially fewer injuries all around. 

Come prepared. Participants aren’t required to bring anything to barre classes, but socks with grips can help prevent slipping during this traditionally barefoot class.

Stand tall. Barre classes are a great way to improve flexibility and can help combat a typically slouched posture. Much of the class focus is on proper mechanics and body alignment.

Drop the weights. Leave the lifting gloves at home. Most barre classes use bodyweight as the only means of resistance, however some studios, incorporate weighted balls and lighter dumbbells to ramp up the intensity.

Go for the long haul. It’s not about going in and mastering the first class. Think of barre classes as more of a journey where skills progress over time. After a few classes you’ll start to get the form and technique down.

Barre classes can be a great way to build up core strength, sculpt the lower body, or just break up a training rut.Whatever the reason, prepare to work! Barre classes have a way of targeting muscles like never before. Ready to give it a try?

AMAZING BEFORE & AFTER OF Kellee!!!!

Before           AFTER

Kellee is an AMAZING example of hard work and dedication!!! SHE DID EVERYTHING I ASKED HER TO DO!!!  And saw HUGE results in a relatively short time!   She is also a GREAT example of something I preach ALL THE TIME.... Don't worry as much about the NUMBER on the scale, Look at the results in your BODY!!!!  Kellee didn't have much weight to lose, but the changes in your body are HUGE because of the muscle gain and definition from her workouts, and the leanness she achieved through her clean diet!!!!    KILLER BODY 

& A RECENT mom of 2!  

HOLEY COW!

-xoxo

e

Before     AFTER

In Kellee's own words:

Since about the 7th grade I can remember being aware of my weight. Thanks to learning from 

the best (sorry mom) there wasn't a diet I haven't tried. Slim Fast , Atkins, The Special K 

Challenge, The South Beach Diet, The Military Diet, Weight Watchers, Nutrisystem, The 

Cabbage Soup Diet.....you name it I would have been interested in the quick fix. Food was 

never the real problem though, I was the most diligent dieter out there. If you told me to eat raw 

broccoli for 30 days. Done! 

Yes the scale would change but enviably the look I was wanting my body to transform to, did 

not. 

I hired Erin 3 years back. I half heartily gave it a good effort (95% diet and 40% exercise) I got 

pregnant at the tail end of our 6 week session and threw in the towel from there. 

Three years had past, baby weight was long gone but my body wasn't changing. My cousin 

seriously had just delivered her 3rd child and asked if I'd be interested in going to Erin again. I 

jumped on the opportunity! This time I had a completely new outlook, for the first time in my life I 

was going to give 90% to the workouts and not just lift a leg here and there.  

Erin is a professional at her job!  She is tough, brilliant but down right passionate about teaching 

you how to change your lifestyle. She makes it idiot proof; grocery list, menus, workouts with 

online videos and easy access to ask her any question any day of the week. BUT I'm not going 

to lie-it wasn't easy. I worked my booty off. There were days, evenings and weekends I wanted 

to throw in the towel.  The private weekly training session was very beneficial for me.  It kept me 

motivated and doing it was someone else kept each other "in check". 

Suddenly it all just clicked.  I craved the soreness and looked forward to the next time we'd get 

to workout with Erin! 

Our 6 week session has long ended but I now try to hit up one of Erin's classes weekly. I sought 

out a gym a little closer to home and on the days I don't make it to a class I pick a couple of 

Erin's online workout videos and do them at home.  Eating clean has taken over my life....and 

fridge.  That's the easy part for me! 

Overall I didn't lose a large amount of weight (a little less then 10 lbs) but I did lose a total of 5 

inches. Thank you Erin for making this experience beyond enjoyable and pushing me beyond 

my personal expectations.

-KELLEE

FULL WEEK OF FREE ONLINE FITNESS CLASSES!!! (Jan. 10-17th) Just follow along and get lean!!!!!

Here is a FULL week long workout schedule for you!  This is how I would structure some of my online workouts to form entire classes you can do at home!  

Simply click on the name of the workout and it will take you to the YouTube link!

All you will need for the workouts this week is an exercise ball, 5 lb dumbbells, and 1 single heavy dumbbell (10lb's or more)   If you do not have weights, don't worry.  Find some water bottles or soup cans for the 5's and a shopping bag full of heavy books for the 10!

Do the workouts in the exact order they are written.

Lets get started!!!!

Saturday January 10th

(You need 1 5lb weight)

CORE CRUNCHER

HIGH N TIGHT (Right leg)

HIGH N TIGHT (left leg)

APPLE BOTTOM (right leg)

APPLE BOTTOM (left leg)

CORE CRUNCHER

*This entire workout should take you around 55 minutes!

Sunday January 11th

rest

Monday January 12th

(You need a set of 5 lb weights)

NO EQUIPMENT NEEDED SHOULDERS

SLEEK SHOULDERS

BYE BYE BAT WINGS

* This entire workout should take you around 54 minutes!

Tuesday January 13th

PYRAMID Cardio!

(You can do this cardio on any peace of equipment you want and/or running outside.  When it says GO HARD!!!! That means you go as hard as you possibly can.  For example; If you are on an exercise bike and you are peddling as fast as you can, but you aren't at your TOTAL max.... Add some resistance and THEN GO AS FAST AS YOU CAN.   On the treadmill, Put it on an incline and THEN go as fast as you can.  If you're outside, sprint, or even better, SPRINT UP HILL!!!  

As always, do what you can, BUT EVERYONE, no matter your fitness level, needs to push to there own personal MAX. :)

3 MIN WARM UP

25 seconds HARD

25 seconds EASY

30 Sec HARD

30 sec EASY

35 sec. HARD

35 sec EASY

40 Sec HARD

35 sec EASY

45 sec HARD

30 sec EASY

50 sec HARD

25 sec EASY

55 sec HARD

20 sec EASY

*Start over without the warm-up :)

Repeat in that order for a total of 55 minutes with a 5 min cool down.

Wednesday January 14th

*You will need 1 heavy weight NOTHING lighter than 10 lb's.  You can always set it down if you need. :)

Friction Free Inner Thigh (left side)

Friction Free Inner Thigh (right side)

Top Ten best Inner Thigh exercises part 1

Friction Free Inner Thigh (left side)

Friction Free Inner Thigh (right side)

*This workout will take you 60 minutes

Thursday January 15th

Tuesdays Pyramid Cardio AGAIN!!! Do it on a different peace of equipment to mix things up.

Friday January 16th

(You need an exercise ball for this workout)

Exercise ball abs

Perky Pecks

Exercise ball abs

Perky Pecks

No more muffin top

* This workout will take about 53 minutes

Saturday January 17th

DO THE WORKOUT FROM Saturday January 10th again

Sunday January 18th 

rest

Monday January 19th

* I'm back!

See you at Pilates at 9am 

or ZUMBA at 7pm!

"What get Measured Gets better" Measure your progress for continued motivation!

You’ve probably heard this expression before: “What gets measured, gets better”. it’s applicable for budgeting your expenses, getting your kids to do chores, building a business, and it’s very appropriate for workouts.

Do you write down the weights you lifted at the gym, How long you can hold that plank position in yoga, how many push ups you can do, the mileage you ran last night and the time it took you to do it, and the yards you swam in the pool?

Why bother?

It takes a little more time after each workout to write it down, but the effort is worth it! Everyone is constantly asking me how to stay motivated, well, If you know me, you know my philosophy on motivation, IT IS NOT SOMETHING THAT JUST COMES TO YOU AND STAYS WITH YOU!!!! YOU HAVE TO CONSTANTLY FIND THINGS TO MOTIVATE YOURSELF. every dang day!

So, besides motivation, what else can logging your 
workouts help?

Keep you accountable, either to yourself or others. Checking workouts off your “to-do” list feels good and helps keep you motivated! Take it up a notch and log your workouts in a place others can see it – peer pressure in a good way! Keep reading for some online tools to help!

Set benchmarks for future training, so you challenge yourself appropriately. Know when to do more…or less! What weights are challenging you now; is it time to increase? Ready to step up your long run?

See trends in your workouts, so you can listen to your body even better. Noticing your times are getting slower or you’re not able to lift the same weights…maybe you need to back off a bit. Or you might notice that your best workouts are on Saturday afternoons and you should plan your most challenging workouts then.

What Should You Record?

What information should you record? Although this may be different based on your goals, I typically recommend: 

distance 

weights (for strength) 

time (for cardio) 

comments about how you felt 

amount of time you can do body weight exercises 

How far you can stretch, can you touch your toes in yoga? go into a full 1/2 split? etc. 

Where Should You Log?

Anywhere you will actually do it! If you’re like me, this is not always easy to stick to. 

So pick a place that works for you. A few options are:

Paper and Pen: MY FAVORITE!!!! the classic paper and pen approach still works very well! The only downside to this approach is that graphing or comparing your results is a little more work, since there are no automated reports to fall back on. 

Put a calendar on your fridge where you write down your plan and check it off as you go. 

Bring a spiral notebook with you to the gym and track your exercises, weights, and reps. This is what mine looks like right now, but I change up how I do this according to my goals!


I also write down my menu for the entire week, but I do that on a board in my kitchen.  Some like to do it on their training journal.

Here are a few formats I have used in the past.

Online Tools: this is a pretty convenient option, with computers, tablets, and smartphones! Many tools have mobile and desktop versions, so you can access it anywhere. 

TrainingPeaks: This is the software my training mentor used with his athletes. There’s a free version for personal use and the calendar is an easy-to-use drag & drop tool. It also has capabilities to upload from your devices – Garmin, PowerTap, etc. Plus, there’s an mobile app for tracking on the go! 

It also has a ton of graphs for the data geeks! 

Beginner Triathlete: The website that started it all, as far as real training tracking goes. It’s optimized for triathletes, but runners will find it easy to track their training here too. Great basic charts and recording are available on the free version, with uploading from devices on the paid version. 

JEFIT: For strength training, the best app I've found is JEFIT Workout, Bodybuilding, & Fitness. I 

Excel Spreadsheet: It may be more do-it-yourself than some of the other tools, but excel is a great option for basic training! Set up a format that you like and use formulas to track your weekly increase in mileage or weights. 

There are so many more choices here than I can possibly mention, but these are three options that I have used personally.  Below are a few more examples, make it YOUR OWN!

 If you have any that have worked well for you PLEASE SHARE!!!!!