Motivation Monday

Happy Monday! Did you stay active this weekend? I was able to get in two longer walks OUTSIDE yesterday and it felt wonderful! So nice to smell the fresh air, get a little chilly, and walk quickly.

It’s a new week and that means a new set of challenges will arise. It’s usually about food for me (I love “comfort food” at the end of a long work day!), but sometimes it’s about motivation, time, stress, fatigue, what to eat, when to eat, and what else to do to make every minute count.

Breathe. Make sure you’re sleeping at night. Drink a little more water and a little less caffeine. And now read below.

The Truth About Carbs – After a Workout
I get asked this a lot: “Do you watch your carbs?” The answer: Yes and no. I choose salads and fish and potatoes over pasta and bread and cereal, but I don’t banish anything from my diet. Especially because I’m so active. Carbs and fats are important for a well-rounded, healthy diet, and even more important when you’re working out hard. I always tell my clients and class-takers after a hard workout to make sure they refuel with some protein, carbs, and fats. At first they all looked at me like I was crazy, but it’s true: in order to become stronger, faster, and fitter, you need to respect your body and allow it to repair itself stronger. You do that by sleeping, taking rest days or going lighter, and by eating the right foods.

Here’s a good article about why you need to refuel with carbs after a workout.


Words from the Wise
“Don’t eat anything your great-great grandmother wouldn’t recognize as food. There are a great many food-like items in the supermarket your ancestors wouldn’t recognize as food (Go-Gurt? Breakfast-cereal bars? Nondairy creamer?); stay away from these.” –Michael Pollan, author of The Omnivore’s Dilemma

“Secrets of the Super Fit: Small changes or big ones, when they find no progress, they go searching for answers…. until they find them.” –Heather Frey

“Three Solutions to Every Problem: Accept It, Change It, Leave It. If You Can’t Accept It, Change It. If You Can’t Change It, Leave It.” –from the eBook MAN UP!


Desk Job Workouts
*My friend posted the picture at the top on her Facebook page and I LOVE the idea! Thanks, Sarah!

  • Need: A mug, a permanent marker, plain popsicle sticks
  • How to: Write different exercises and rep numbers on one end of the popsicle sticks. Examples: 10 pushups against desk; 20 mountain climbers against desk; 10 squats; 10 alternating lunges; 25 calf raises; 2 laps around the upstairs floor.
  • Action: Set your phone alarm or a computer alarm/meeting for every 30, 45, or 60 minutes. When it goes off, pull out one of the popsicle sticks and complete the exercise and reps. Go back to work and repeat it every 30, 45, or 60 minutes while you’re at work!
  • Extras: If you have a small set of weights, you can always take those to the office and use a few weighted exercises on the popsicle sticks, like 15 bicep curls.


Recipe to Try
*This is really great for refueling after a workout, having for a meal on the go, or just enjoying as a hardcore snack! I’m having this for lunch today—maybe not the full serving size—but I’ll let you know how it goes tomorrow 🙂

Choconana-Peanut-Butter Smoothie
Makes 1 serving

  • 3/4 cup plain, fat-free Greek yogurt
  • 1/2 cup 1% low-fat milk (I’ll be using almond milk)
  • 1 medium banana
  • 2 tbsp peanut butter (I’ll be using natural pb)
  • 2 tsp unsweetened cocoa powder (I’ll be using a tsp of dark chocolate cocoa powder and a tsp of chocolate protein powder)
  • 1 tsp vanilla extract

Nutrition Facts (per serving): 457 calories, 34g protein, 39g carbs, 8g fiber, 18g fat, 4g saturated fat, 0mg cholesterol, 255 mg sodium