Now, before we get into this, let me just say that I LOVE pizza. I LOVE burgers. I do eat things that aren't "good for me".
But, generally, when I go to family gatherings or group outings, there aren't the most healthy options available and sometimes it's not even the fact that those options aren't healthy…I just don't enjoy them (why does green bean casserole exist?!).
Back to my response from the joke from my family member and the laughter ensued.
I literally didn't care.
Click Here to read more about how I deal with tempting bad foods and family reactions.
Having trouble with Push Ups? Our COVAL trainer Jess has some helpful tips for you!
Why are push ups so d*mn hard for women?!
I can’t tell you the number of females I’ve talked to who have the goal of “just one push up!” like it’s this far off lofty goal that will probably never come to fruition. While sex specific physiological differences do play a part in these particular exercises, there is no reason that females should not be able to bust out this movements (and most females don’t believe me when I say that!).
"Several things come to mind. I can fit into jeans that were collecting dust for several years. My percent body fat is in the “green” or “good” range. I’m especially proud of that. I feel more agile and nimble. I have more energy. Perhaps most importantly, my wife thinks I have a “cute” body again!!" - winner of our last challenge, Don S on the results that he achieved during the last challenge.
We kick things off this Friday!
26 days of community, accountability, and results.
Are you in? Get in touch and let me know.
If you're not a COVAL member, then please click here to register for your assessment (we need to get this done before Friday) and then follow-up with a reply to this email.
My weight has been something that I’ve struggled with all my
life.
I was big in high school, but was able to use that for the
sport I loved: football. After I graduated high school, I didn’t have that
association of my weight being a good thing anymore now that I couldn’t use it.
My self-confidence started to take a hit, my social life suffered because of it
and I overall just felt uncomfortable with myself.
November-March can be a very brutal time of year for us Michiganders.
Our mood can shift from upbeat and motivated to gloomy and apathetic.
There's a lot of physiology that goes into this, but we will skip all that noise today and focus on what you can do to help combat the Winter Blues.
Most of you reading this will continue to come into the gym which by all means keep on doing so! In fact, adding an extra day would be an awesome idea to implement. As you COVAL members know, as a part of your membership you can drop-in on your own, take the group class on Saturday at 10AM, or add an extra day of coaching to your membership.
But what can be done beyond that?
1) Dive into a new hobby that you've always wanted to try
2) Commit to one social event per week (this is for you introverts)
3) Keep a consistent bedtime and wake schedule
4) Develop & execute a plan to improve your nutrition. What you put into your mouth matters and influences the hormones and neurotransmitters in your body that are responsible for your mood.
5) Add a new form of physical activity to the mix. Yoga, Pilates, salsa lessons, and tennis are just a few ideas that come to mind.
6) Perform an audit of the people that you spend the most time around. Make it a point to spend less time with those that tend to be negative and more time with those who are uplifting and motivating.
7) Figure out how you can be more physically active at work. Maybe it's parking further away from the building, taking the stairs instead of the elevator, taking planned walks throughout the day, or walking to the furthest water fountain in the building when you need to refill your water bottle.
8) Dedicate time to learning mediation or just simply taking time each day to do some deep breathing.
You know yourself best. These are just some ideas to get your wheel spinning which hopefully lands you with a list of 2-3 ways to help yourself live a mentally strong Michigan winter!
Looking for a way to stretch certain muscle groups?
Trying to find a new way to work your arms or legs?
... we have a YouTube Channel!
It's one thing to be able to come to the gym every day and work with the COVAL Fitness trainers on site - but what if you want to get something going at home? That's where our channel comes in! Practically every week we're uploading new videos with simple exercises from our team of trainers.
If you need something for a quick pickup or you're trying to shake up your workout, throw up some of the videos and you're off and rolling. Take a look at our YouTube Channel, Like and Subscribe and you'll have hundreds of videos ready to help you take your fitness goals to the next level!
Ready to come into the gym and get started with the COVAL Fitness team? CLICK HEREto schedule your assessment!
Monday, September 16th - Saturday, October 26th, 2019 for a total of 6 weeks!
You can either participate on your own, with a partner or with two other partners. So just to be clear, that's a team of 1-3 people. If you would like to partner with somebody(s), but don't know anybody here at COVAL, then you can either:
A) Let us know and we will find a team for you (no guarantee that we find you a team though)
B) Find someone outside of the current COVAL Family to join you & if they sign up, then your Challenge fee is waived ($49 for current COVAL members)
