Like everyone else, I am ready to put 2020 in the rearview mirror and take off as fast as possible in the opposite direction. The last year was...interesting...to say the least! Now that I'm looking back instead of being in the middle of it, I realize that I learned some stuff about myself.
Way back when I first got into fitness, I wanted to get strong. I wanted to be able to do simple things, like a straight leg push-up. I remember the first time I just plopped on the floor and pounded out 10 push-ups while working with a client. It was really cool to be able to do a push-up without struggling! the client being super impressed was a nice bonus, but I digress.
My goal for working out was always to get strong. A nice bonus was that I started to like how I looked. I've never had a very positive body image- which is why I LOVE the #bodypositive movement. My hips are too wide, my legs are too thick, my arms aren't toned enough...blah blah blah...The only part of my body that I liked were...
"I LOVE banging my head into a wall over and over and over again because THIS is the time when it won't hurt." Then we proceed to bang our head into that wall...just one more time...this is the LAST TIME....I really mean it...but I'm going to test it just once more, just make sure...and guess what? It hurt!
Sound familiar? Just this week I had kind of a silly realization about my face cream (No, nothing earth shattering- sorry to disappoint!). I finally realized that it wasn't very moisturizing. I thought about some of the other products I use and realized that the serum I out on at night is very nice, so maybe I'll try that under my sunscreen instead. You know what? It worked! Lovely dewey skin of a 20 year old! Ok...not really, but a big improvement. It helps make the sunscreen go on much smoother- makes the sunscreen look better- and it feels better. Desired results achieved. Woo hoo!
Now, how did I arrive at this mind blowing realization? I took a step back and...
Start with the "why" in mind. This is how great leaders inspire us. But what does that even mean? Start with the "why" in mind?
Simon Sinek describes his Golden Circle like this; we know our "what" (what I'm doing) and we know our "how" (how do I do it), but often times we don't know our "why" (why am I doing this?)
When it comes to fitness I would say most of us exercise because Dr. Oz said to be healthier, we should exercise. Or maybe our doctor recommended that we exercise to lower our blood pressure or blood sugar or cholesterol - all excellent reasons- but is that enough to truly inspire us to do something we don't actually want to do?
For most of us, the answer is no- it's not.
I have a close friend who just got diagnosed with Rheumatoid Arthritis. To say she was bummed is an understatement. Now my friend has never been a big fan of exercise- especially cardio. She fights it tooth and nail! But as she was researching effective methods for managing...
Let's face it. If you liked working out, you wouldn't be looking at ways to "fit in" fitness into your busy schedule.
I LOVE to workout- like it's my favorite. I even use working out to procrastinate. Whenever I have to sit down at the computer to tackle something techie thing like editing video (yuck!) or updating my website (yuckier) I always somehow manage to decide that I MUST take a walk to get my Vitamin D right this second!
But there is a method to my madness. When I use a Fitbreak to procrastinate it actually helps me get back to work. Plus I end up being more productive because I'm more focused. It takes half the time to get my tasks done then if I just sat there staring at that stupid blinking cursor.
My method of procrastination is actually very helpful. I quick walk after lunch clears my head and helps me get re-energized for an afternoon of sitting at my desk. Friday afternoon I had to finish up some assignments and take a few quizzes and I could not...
Are you working from home? Do you have a desk job? Well...that means you might have Dormant Butt Syndrome ...dun dun dun….Oh no, what’s dormant butt syndrome? And is it dangerous? And how can I get rid of it????
I’m so glad you asked. Dormant Butt Syndrome happens when we sit on our butts all day working on our computers instead of moving around. It’s a real thing- look it up! We get Dormant Butt Syndrome, or DBS for short, from sitting too much.
Along with Dormant Butt Syndrome we might have another condition called Flabby Ass Syndrome. Now Flabby Ass Syndrome does not have the health repercussions that DBS has, but it can be very annoying, especially when you put on a pair of jeans and notice that the back pockets are hanging down at the back of your knees.
Ok, ok, all kidding aside, DBS actually does have some physical repercussions, besides Flabby Ass Syndrome. When our butt muscles, aka our glutes, don't work correctly, or not at all,...
The Fitness Industry has a Dirty Little Secret that they DON’T want you to know. Want to know what it is?
As I’m scrolling through Instagram, Facebook, and YouTube, I often wonder, “who’s coming up with these workouts?” Well, me. I’m one of those “fitness people” who make up the fitness industry. I’m a trainer and Group Exercise instructor, so I am definitely “one of THOSE people”. I keep telling you if you just move for 10 minutes, it will change your life!
Back to my point- who’s making up this stuff? Who’s the mastermind behind HIIT training and Tabatas? Olympic lifts and marathons? Hot Yoga and Zumba? It’s people who LIKE to move. Actually, it’s people who LOVE to move. People who love to exercise. People who are motivated by competitions, people who keep striving to lift more, run farther, bend deeper. We can’t imagine our lives without exercise....
Ugh!!!! I swear, the fitness industry is so annoying! One day we're telling you walking is enough to get you healthier, then the next day we're telling you something different. What gives?
Well, unfortunately, the answer is, as always....it depends.
What does it depend on? Your goals. What results are YOU looking for from an exercise program?
Today I'm going to to give you definitive, exact answers to the question, "How much exercise do you REALLY need?"
Goal number 1, "I want more energy".
Do you feel tired all the time? Do you have a hard time staying focused on a task or project? Do you need a dose, or two, or three, of caffeine to get through your day?
Doing just 10 minutes of purposeful movement can significantly increase your energy. Here's the science:
When we do purposeful movement, like exercise, for just 10 minutes, we bring oxygen into our brains and muscles. Oxygen is energy. So think of a 10 minute Fitbreak as a natural "power boost". You're literally...
Move more, sit less. That's it in a soundbite. According to the U.S. Department of Health and Human Services, Americans need to move more, and sit less.
Only about 1 in 5 adults and teens get enough exercise to maintain good health. The guidelines are based on current scientific evidence supporting the connection between physical activity, overall health and well-being, disease prevention and quality of life.
Basically, if you want to live a long, healthy, high-quality life, you got to move, and you really should move everyday.
First, what does it mean to not move enough? That's what we call a sedentary lifestyle. You're considered sedentary if you move for LESS than 150 minutes per week. 150 minute a week of moderate activity (brisk walking, water aerobics, dancing, gardening, slow biking) breaks down to 22 minutes a day, 7 days a week. So if you have to walk the dog twice a day- you're good! You are effectively lowering your risk of Type II diabetes, heart disease, dementia, and...
I guess it's time to tell you about myself!
I'm Sue Spencer, founder of EZ Fit in 10. I am a Personal Trainer and Group Exercise Instructor with over 20 years experience in the fitness industry. I specialize in corrective exercise (help fix stuff so you don't hurt), beginner fitness, baby boomer fitness, and fitness for people who don't really like to exercise (lol- I know you're out there!)
My story is a little bit different from other trainers and instructors. Most of the professionals in the fitness industry were at one time or another athletes. I was NEVER an athlete. Yes, I played soccer and was on the swim team, but it never came naturally to me, nor was it EVER easy. Soccer was a struggle because I was never fast, I always got overheated, and I'm just not very competitive. Swim team was good, until I missed 3 months with a broken arm. When it was time to go back I was so out of shape I gave up (still regret that to this day- if only we could go back and give...
Hi! I'm so glad you're here. Welcome to EZ Fit in 10.
First, let me introduce myself. I'm Sue Spencer, founder of EZ Fit in 10. I am a Personal Trainer, Group Exercise Instructor (Yoga, Pilates, Barre, Strength and Zumba) with over 20 years experience in the fitness industry. I'll tell you more about me in a bit, but first, let me tell you about EZ Fit in 10.
Back in 2005 I was working in corporate fitness- The employees could come down and do a workout on their lunch hour, before work, after work- it was (and still is) pretty cool. One of my jobs was to go up to the different offices and take people through "Fitbreaks". Using resistance bands we would do different exercises for about 10 minutes just to get the blood flowing and help counteract sitting at a desk hunched over a computer for hours at a time. I thought this was the best idea ever!!!
When I moved up to Sacrament in 2007 I thought wouldn't it be great to start up a business that offered Fitbreaks? But I...