30 Days No Alcohol Challenge Days 5 & 6

My favorite player on the Miami Marlins, Giancarlo Stanto! 

 

Scoring Like Stanton!
#StillWinning!

This is an ongoing blog that covers my entire journey on my 30 Days No Alcohol Challenge. Check out Days 1-4 HERE  if you are just tuning in. Enjoy! 

Day 5
August 12, 2016

10:35am --
I woke up from a terribly odd, twisted dream. It was very disturbing. I heard that can happen once you remove alcohol from your diet after a period of regular drinking. I woke so suddenly from the dream that I ended up getting a headache. It really effected my mood. Like something bad was going to happen. I took a few deep breaths, told myself It was just a dream and went to have my Lemon Cayenne water. It helps to bring your body to an alkaline state and aids in metabolism. The cayenne really snaps you awake as well. I had breakfast and soon after I was feeling much better. The one thing that I am noticing is that I am dealing with the not drinking part very well. I haven't even wanted a drink. I haven't had a craving for a drink at all. Not once time so far. What I am dealing with this past few days is a conflict with change. I am a creature of habit. At the end of the day I would normally be cooking dinner with a glass of vino to wind down. Suddenly, I am messing with a ritual, a routine and its strange. Habits are hard to break so I feel annoyed. I am sure I am not alone in feeling that way so I will forgive myself.  I did find that putting sparkling water in a wine glass with frozen fruit is just as amazing and more refreshing. It wasn't the wine so much as the feeling of having something fancy to drink from my long stem while cooking. I have to say that the fruit water is much more aesthetically pleasing, healthy and delicious. All in all, a winning solution.


4:50pm --  About two hours ago I suddenly started feeling really uneasy. I took me a while to figure out why. I am about to go to the Marlins game and I haven't been to a game without drinking....ever! I realized it when I started trying to back out of going to the game, putting it off for tomorrow's game, complaining about the drive to Miami, etc. Once I realized where the anxiety was coming from I shook it off and got myself dressed. I have no idea how I will feel when I get there but I certainly feel nervous which is normally when I would have a glass of wine. I know it's just nerves about going to this game and not having that social beer. I am not worried about being tempted to drink, really. I am just going to have to learn what ELSE you do at a game to fill time. This girl can only talk so much. I am not a huge fan of pointless conversation to fill silence but it seems most people can't enjoy silence as much as I do. I 'm not good at idle chitchat. I am over thinking this. Here goes.

Is Someone You know an "Almost Alcoholic"? Take this Quiz to find out. 

Day 6 - August 13, 2016

9:49am -- I got through the game without even being tempted to drink. My friend offered to not drink if it would bother me. I encouraged him to do what he would normally do at the games. I don't want people to change or adjust for my challenge. It is my personal challenge. I am the one who has committed to adjusting. I was so resolute that I went to the bar with him to look at the beer options and smelled each of them to help him decide which was best. Bartender and alcohol training from when I worked in restaurants came in handy. It was that simple. I just got a fountain drink in a collector's cup and sipped on that the whole game. Having something to hold in my hands and sip on helped a lot. I was worried what my mood or feelings would be watching other people drinking and having fun. I really was over thinking things. If anything I was highly entertained by, annoyed by and embarrassed for a lot of people. It made me think about the times that I have made a colossal ass of myself drinking too much at parties. It was a hard thing to digest. You don't notice how foolish you look when you're drunk until you sober watch the footage the next day, I remember. To each their own. If people are having fun and aren't hurting anyone, more power to them.

     There was one moment where I was so focused on the game and having a conversation about Giancarlo Stanton (he is a pretty, pretty man) and I reached down without looking. I almost grabbed my friend's beer. When I looked down and saw that it was the beer I jumped back and pulled my hand away like it was a snake. I laughed so hard at my reaction. I am so glad nobody else noticed. I told my friend and he laughed with me and said it was awesome and that he was proud of how dedicated I am to this commitment. The bottom line is I had a LOT of fun at the game without the beers or any other alcoholic beverage. I was still very social and it wasn't as awkward as I thought it would be. Funny fact: the scent of beer was a turnoff. Beer breath was everywhere and it was so strong. It felt how I feel when people pass by after they just get back from a cigarette break. It just lingers and leaves a stench trail behind them. That is how strong the scent of beer was last night. I am so thankful that people weren't really drinking wine or whiskey around me.  I might have lost control of my dinner.

That's ME with with a Marlin's baseball. I was in the front row!

      As far as my mood last night, I was generally upbeat and fun. I danced and clapped along per usual at the games. I was basically every bit of myself without the drinks as I was sober. The only difference that I noticed was that I looked around at people a lot more and just observed my surroundings. I noticed things that I rarely ever notice at the games like things on the walls and seats, subliminal advertisements and how the staff operates. My energy would go up and down with the energy of the game immediately. When I had a few drinks at baseball games before I never really noticed the lulls in the game because I would usually just go off on a beer run or another bathroom break. This time I was aware of every play, the players on the field and the little idiosyncracies of the rules of baseball which, God help me, I could never understand with a buzz. I was worried yesterday about how to fill the time that I normally filled with beer. I just asked a crap load of questions about everything I didn't understand. So, I got answers and I only had to listen. My friend is very knowlegeable about sports and loves to talk about it. Win-win! Problem solved. I also noticed I am a lot more shy stone sober. When the cams were showing on the crowds and everybody was doing crazy dances I was like, "I am SO SOBER right now." All in all, I had a ton of fun without needing or even wanting alcohol. Last night was my first night out since I started this challenge and it was my first night ever at a sporting event without drinking. My friend was incredibly supportive. I know a lot of people doing this challenge aren't so lucky. A lot of friends will  either make fun or try to peer pressure a challenger into drinking. I can't imagine why ANYONE would do that but it is common so I am thankful I didn't have to deal with that. I am quite proud of myself and feeling stronger than I thought I would.

Am I An Alcoholic Quiz - Click link to take quiz.

Technically Day 7 - August 14, 2016

1:15am -- Today is supposed to be a boat day, which I have also never done without drinking so my challenge today is figuring out what to do on the boat for a few hours without wine or beer. I guess I will find out! I am thinking I will captain the boat and we will just have to go somewhere new for entertainment versus just cruising and looking at the same mansions again. You have to be creative when changing habits you have had for 10 years! Tedious but exciting! As you can see so far, the hardest thing seems to be reprogramming. I have always wondered what take drinking from a bad habit to an addition. What is the tipping point? I have read many articles on the matter because I was curious as to how my father lost control and at what point he became a full blown alcoholic. There is alcohol abuse and then there is alcoholism. It seems that the major difference is the degree of physical dependancy. Let's just say that I grew up my whole life with this question on my mind, being told that alcoholism is hereditary. I am very happy to say that I feel great without booze in my bloodstream! The only problem I am dealing with so far is just relearning what it was like to go out and have fun without it being centered around drinking. I never noticed how booze centric this society really is until the first time I went on alcohol hiatus for a year. The only place I could go and be around other fun people without alcohol being involved was church. I will be working on ways to change that.  Maybe I will start a fun outting group in the area. It really late so I will just hae to ponder that one  Until we meet again...

Sites to read about alcohol abuse/alcoholism:

 https://www.addiction.com/473/differences-alcohol-abuse-alcoholism/
http://www.alternet.org/it-habit-or-addiction-what-happens-your-brain-when-you-start-get-hooked

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30 Days No Alcohol Challenge

    I'M FEELING LIKE PHELPS! #WINNING!

 August 11, 2016

30 Days No Alcohol    Challenge: Day4 

                                (Apparently)

   First things first,  I didn't even realize I was doing this challenge  until the 3rd day in and it suddenly became apparent that I am really ready to change in a huge way and what better way to focus than removing an inhibitor like alocohol for a while. I sat on my couch watching Michael Phelps swimming in the prelimenary 200M Individual Medley and thought to myself, "I bet Phelps hasn't had a drink in months!" I watch him cruise into 1st place...AGAIN. I decided that I was going to not drink for 30 days and keep track of all the changes I go through physically, emotionally and spiritually. Even Phelps has had to remove alcohol from his life if he wanted to reach greatness again. I am not delusional. I know I will never be an olympic athlete but I have my sights set on my own version of a gold medal.

     As I looked around the web to see how if other people were on a mission like mine I was overwhelmed with all the results. Apparently this is a "thing". I had no idea. I didn't jump on some bandwagon or follow some guru but it was interesting to see how many people are thinking the same way I am, thereby validating and solidifying my decision. I noticed that the majority of the blogs and websites I ran across felt the need to disclaimer their challenge with, "I do NOT have a drinking problem" or "I am NOT an ALCOHOLIC.

I was sort of shocked by this. I do not care what someone's reason is for wanting to get healthier. I think if you have decided to clean up your health for ANY reason, I am proud of you. Alcoholic or not. I don't believe it makes any one of those people who disclaimered their challenge any better than someone who is taking the challenge because they do have an alcohol problem. I am a regular human being going through life the best I can like most everyone else. However you got to your decision, KUDOS to you, mate! I have decided that I can do better and this is the approach I am choosing to take. Judgement and haters be damned.

     I would normally have a couple glasses of wine most every day. It had become normal. I didnt think twice about it after a while. I became aware that my productivity plummetted, my mood was more agitated and short tempered and I had fallen into a generally negative mindset. I was very close to a deep depression. I knew that it had a lot to do with my diet. I wasn't eating as clean (because drinking and healthy eating are not pals), I had become less active (too tired from hanging with "friends" too late drinking), I was aching everywhere (from being inactive), sleeping like garbage if at all, and I was surrounding myself with other people ("friends") that were in the same cycle which only exxacerbated the situation further. I am a personal trainer who is known as the most positive and energetic person you'll meet. Who IS this person?!? I didn't even recognize myself anymore which only contributed to low self esteem and damn near depression. I am a smart woman and I didn't need a specialist to tell me what I needed to do. I'll be damned if this is who I settle for. Enough was enough.


     I decided to remove alcohol from my diet, replace it with water and herbal teas, up the ante on my power foods and get back to being my energetic, positive, happy self. Just like that my goal was born. 30 days without alcohol challenge, it is! I promised myself when I committed yesterday that if I was going to go a whole 30 Days without alcohol that I was going to keep a journal and take progress photos along the way and be HONEST about how I am feeling. Intend to honor that promise. I don't know what kind of story this is going to turn into but it will be a true one.

Here I am on Day 4: 
How am I feeling?
    Today I woke with an excitement to have my Lemon Cayenne Water, which is really good for starting your body in an alkaline state and boosts your metabolism. I could feel my body burning clean so it was encouraging. Midway through the day today I felt a bit sleepy so I took a power nap and woke with a headache but nothing a little Advil couldn't rememdy. I had a craving for sweets today which rarely happens but I read that it makes sense when you remove alcohol from your diet for a while. I decided to have a cliff bar and fruit infused water to pass the craving and that did the trick. I actually pondered if I had a glass of wine in front of me how hard would be to resist. I actually felt ill thinking about drinking because I would be so ashamed of breaking my promise to myself. I couldn't stop smiling because I knew that I was totally committed to this challenge. So all in all, I feel great today and I am really looking forward to the rest of this challenge. Tomorrow is Friday and I know the weekend brings a new element along with it. In all honesty I am little nervous about going out with friends and not drinking but I really am looking forward to proving to myself that I GOT THIS!


Ok ladies and gentlemen, I am going to wrap this up and post it. I am looking forward to reporting as this challenge continues. I am not sure if it will be daily or every few days but I will keep notes on everyday and post whenever it feels appropriate. Leave comments and opinions and let me know if you are on your own challenge and how it is going. I would love to hear it! Until next time.... Keep It Classy.

Follow Me on Instagram: @DomSpainFitness
Facebook: Dom Spain
& Twitter: @DomSpain

Find Your WHY to Find Your Way: Fitness Goal Motivation

     You must know where you are going before you can plan a route to get there, right? You wouldn't get on the road and drive 50 miles in just any direction and hope you will get to your intended destination by chance, would you? No, of course not! You would GPS the destination and plan an efficient route to get there. It works the same for your fitness goals. You have to develop a clear picture of what it is that you want for yourself so that you can plan a safe and efficient route to arrive at your goals. The tips I am about to give in this week's fitness blogpost is something I teach my clients and has been proven to work if you follow this simple fitness goal planning roadmap.

Identify the Why: Discover Your NEED to Succeed

     Notice, I said NEED and not want. This is crucial. We all want things in life that we may not have the ability to prioritize but when there is a necessity we somehow always find a way even when there doesn't seems to be any possible way, as though by magic. If you can find why you need to hit this goal you are giving yourself fuel to keep you going when the road gets rough.

 
    I will give you an example of how Identify the Why helped one of my clients overcome a series of incredibly unfortunate and poorly timed obstacles that would have wiped all hope for her goal right off the page. She had a goal of competing in a bikini competition and right in the middle of prep, she had a death of a loved one, had to quit her job to travel home for the family and found out her and her husband would be getting divorced all in the same 2 week period. Any ONE of those things would be enough to derail a goal as big as transforming and getting on stage for a bikini competition. I was very concerned and even told her I would understand if she postponed her goal but I also took that moment to remind her of the WHY that we identified in the beginning before commiting to carry through. When I asked her why, initially, she said she needs to change her health habits and thought a competition would give her a reason. I said, "Ok, that makes sense", but I saw something deeper. I kept digging until she finally told me she feels like she doesn't matter and that she has been putting everyone else's needs ahead of her own her whole life. She proceeded to explain with tears in her eyes that she has never done a single thing for just her and she NEEDED to do just one thing for just herself so that she could start to feel like a human being and not just an object others can move around whenever and however suites them. I wrote this down and kept reminding her during sessions of why she was there.

When things hit the fan it came down to choosing to keep going towards her goal or focus only on her family's situation she decided that she would never have respect for herself if she quit after we identified the why. We planned Skype sessions and I gave her a simple meal plan and kept her workouts simple enough to do them in the backyard if she couldn't steal time away for the gym in a small town. She stayed on track, she found a bikini competition near her town and she placed top 3! So, you see, the why is a powerful asset in keeping yourself on track towards your goal. Your obstacles may not be as severe as this but that is all relative. Just know that if she can do it, you can too. Identify the Why. Think it through, get to the core of why you need to hit this goal, write it down, share it with several people you trust that will remind you why you are setting out on this journey. You've GOT THIS!

Commit to Carry Through: Build Your Turn-by-Turn Road Map 

     This is where the road mapping begins. Now that you know WHY are you setting out on this journey it is time to figure out the most efficient way to get there. This is not about a number of pounds or kilograms for any of my fitness readers that aren't American. It is all about knowing your current bodyfat percentage and where you realistically want your bodyfat to be. This is easy enough online with a current weight and measurements but a more accurate bodyfat reading will come from a bioelectric impedance analysis. Bathroom scales that read bodyfat are affordable so I recommend having one at home or you can go to your gym ask any of the trainers to do a free analysis for you. It only takes a minute. One of my favorite places to visit when setting a new goal is Bodybuilding.com because they have helpful pictures and gadgets to help you set a goal. It is not just for bodybuilders so don't be afraid to visit BodySpace for nutrition and workout plans.

     Once you have your bodyfat, you can calculate how long it will take you to safely lower your percentage through cleaning up your diet and regular exercise. Usually 1 to 2 lbs of fat week is the safest range. Be REALISTIC!! Break your big goal into three parts, a short term, medium term and long term goal. For example, when I am taking a long road trip I do checkpoints to keep on track to arrive on time. So,  my shourt term goal might be, "in two hours I want to be stopping at the gas station just inside Jacksonville." I get prepared with everything I need to stay on the road for two hours until Jacksonville. Check! Moving on to my meduim term goal of the next town in X amount of hours. Fitness goals work much the same way. If you have a goal of losing 15lbs of fat in 3 months you can set 1 month checkpoints of 5lbs a month. Don't focus on the 15lbs. Focus on the 5lbs so as not to overwhelm yourself and keep your motivation high.

     Now that you know your weightloss goal and your WHY, it's time to build your how. Think about your life schedule, your routine that you already have and build from there. The less you need to change in your regular daily routine the more successful you will be in sticking to your plan. If you are an early riser plan to workout early in the morning. Are you willing to take your lunch to work with you instead of eating out and use your lunch break for a workout? Are you a night owl or tend to have more energy later in the day? Find the time of day that you are least busy and most likely to devote an hour to your workout. Pick your 4 to 5 least busy days of the week for weight lifting and cardio. The more honest you are with yourself the more successful this plan will be.

Persevere the Plan: Connect to Keep Steadfast

Now the you have your WHY and your MAP it is time to get out there and JUST DO IT!
Share, share, share your fitness goals and journey with anyone who will listen. Share your excitement! You will see that you will begin to inspire those around you. You will begin to feel stronger with each person you inspire.

    Take progress photos of yourself before you begin your journey and every two weeks after. Share what you are comfortable sharing. Eventually, you will see your body changing and this will keep you fired up for the next checkpoint and your final goal. Try to wear the same clothes or similar so you can see where you are changing and make adjustments as needed. Before and After pictures can really inspire you. Mirrors and cameras don't lie. This will keep you accountable in a real way.

     Enlist a buddy to join you so you can keep each other accountable. If you don't have a buddy or family member than can join you consider hiring a personal trainer or other fitness professional to help keep you motivated and on track. There are online forums and communities that can be a tremendous asset where people that are doing exactly what are doing go to encourage one another. Bodybuilding.com and
 SparkPeople.com are just a couple of places to check out. Instagram has proven to be a place where you can find others for inspiration and support with the simple click of hashtags. Whatever you find to be your sharing style, the point of this step is to engage with other people on journeys of their own and keep a fitness diary/photo diary to look back and on. You would be surprised how effective this can be on a day where you are feeling less than energetic about a workout or dieting. Keep stroking you own fitness fires and remember:

                        Identify the Why - Commit to Carry Through - Persevere the Plan


I hope that you find this blogpost helpful and inspiring. Please know that I am always here for questions and support. I always answer emails and comments. I am very active in social media so visit my twitter , facebook and my instagram and connect with me for more fitness motivation, workout videos, nutrition tips, healthy recipes and all around fitness fun. You have to always have fun with your journey. Do something today that will make your future self proud! Until next time......

Carbs Don't Make You Fat - FAT DOES

     

Don't say it! Not the dreaded C-word! Sometimes I think girls believe that just saying the word "carbs" will make them fat. What do you think of when you think of carbs? Bread, pasta, rice, potatoes, and beans? Somewhere in the ballpark? Ever since the whole "low-carb" craze hit, people have all but banished these amazing foods from existence. This fallacious belief could be having a negative effect on your weight loss. In just a few short minutes you will see that carbs are not the enemy and hopefully find the balanced way to enjoy these not only delicious but nutritious foods again. 

The Skinny on Carbs

There are good carbs and bad carbs just as there are good fats and bad fats. So, how do you know which is which? Pasta, sweet potatoes, brown rice, beans and wheat bread are categorized generally under complex carbs, nicknamed "good carbs" and soda, candy, artificial syrups, white rice, white potatoes, and other desserts like pastries and cookies are simple carbs aka "bad carbs". I know this can be confusing because technically, fruits and vegetables are simple carbs. Here's the difference: the fiber found in fruits and veggies changes how the body breaks down and stores these simple carbs for energy later. These healthy simple carbs are processed more like a complex carbohydrate. When in doubt choose the carbs closest to the earth. Everydayhealth.com has a great article on good carbs vs bad carbs.

The Higher the Climb the Harder the Fall

 We have all heard of a "sugar rush"or maybe even had a few. A sugar rush comes from a massive spike in your blood sugar from eating simple carbohydrates. For instance, it is mid-afternoon and your workday is dragging, you go to the vending machine and get a caffeinated soft drink for a quick pick me up, you feel a little more alert and a get a boost for a short time, an hour later you are fading fast, feeling more tired than before you had the soft drink. That is an example of the peaks and valleys of a simple carbs sugar dump into the bloodstream. The worse news is those simple sugars are easily converted into fat cells. Complex carbohydrates breakdown slower releasing a more even energy supply over an extended period of time. It is the more efficient energy source. So look for whole grains, whole wheat, whole oats and brown rice and you can enjoy these without F.O.G.F (fear of getting fat). Remember, slow and steady wins the race.

Shhhh....Secret Fat-Loss Recipe Below

1) Make sure you are eating the right amount of calories for your activity level. (Find BMR here)

2) Subtract about 500 calories from your BMR (basal metabolic rate) and set that as your daily limit

3) Carb Cycle- 2 Low Carb Days to 1 High Carb day choosing mostly vegetables on low carb days

4) Only eat complex carbs when you are going to be ACTIVE. Choose veggies or fruit otherwise

5) Exercise (weights & cardio for 45-60 minutes 4-6 days a week burning 500+ calories each time

6) Hydrate, sleep and repeat! 

Of course, a personal trainer is an invaluable resource to help you build a specific program tailored to you but this will give you an idea of how to lose 1-2 lbs a week and feel great doing it. 

IT'S THAT SIMPLE!

Nutrient Timing is Vital

People get so caught up in not eating at all after 5pm...that is NOT the problem! Your body doesn't go into fat storage mode magically at 5pm. It is on 24 hours a day 7 days a week. If I start my day at noon and go to bed at 3am on a regular basis, dinner time for me could be 10pm. The time is not important. The activities in which I will be engaging are crucial to carb choices. Simply, choose lean, clean, colorful carbohydrates and lean proteins for dinner. Think of complex carbs as a ENERGY SOURCE. You don't need to put more gasoline in your car just to have it sitting there overnight, right? You can fuel up in the morning. Same for your body. You don't need bread, pasta or rice at bedtime just to lay there over night. When you get up to go about your busy day is when you need that fuel so "carb up"in the morning. 

Wrapping It Up

Don't believe every fad diet you see on t.v. The truth is low carb diets are not healthy for long periods of time. There are vital nutrients that your body requires daily and balance is everything. It is not just a cliche. Focus on good quality whole grains and oats, nuts, seeds, veggies, fruits and veggies. Make sure you are eating complex carbs only when you are going to be active for the next few hours. Hydrate (around a gallon of water a day), relax your mind/reduce stress whenever possible (that is another blog regarding stress, cortisol and weight gain coming soon) and sleep for as close to 8 hours as possible. 

That, my friends, is one of the major keys to leading a truly balanced and healthy lifestyle. I am always here when you need me. I love questions and dialogue, comments, feedback and even constructive criticism from qualified readers. We are on this journey together. The only way to improve our health is to constantly educate ourselves and each other, to lead by example and encourage one another along our journeys. Until next time.....

NASM Certified Personal Trainer, Golf Fitness Specialist, Corrective Exercise Specialist, Online Health & Fitness Coach & Healthy Lifestyle Expert

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Delicious Guilt-Free Tuna Salad- Zero Carb & Virtually Fat Free!

If you love tuna salad as much as I do then you know how easy it is to take something so lean and clean such as tuna and turn it into a   Diet Disaster. MAYONNAISE & EGG YOLKS were my favorite part of my mom's creole tuna salad growing up. Sorry mom, had to change it up! Back in the day before I became a fitness and nutrition coach, I used to scoop half a jar of mayo into the bowl over the tuna (packed in oil of course) before I ever added a single vegetable. I couldn't even imagine throwing away the yolks! She's all growed up now, kids and things have changed for the better! I have found a way to get my favorite snack, wipe out roughly 99.9% of the cholesterol, virtually ALL of the fat and pack in loads more flavor. Nothing to lose but weight if you give this recipe a try.  Enjoy!

INGREDIENTS:

-5oz Premium Wild Caught Tuna
                                (In water)

-2 Hard-boiled Eggwhites -chopped

-2 tbsp Spicy Brown Mustard

-3oz Fresh Raw Spinach (chopped)

-1/2 cup Bell Peppers Assorted                                         (chopped)

-1 clove Elephant Garlic (diced)

-1/8 cup chopped Scallions

-1/8 cup chopped broccoli

-Salt-free spice of your choice
(ground chipotle chili pepper shown)

INSTRUCTIONS: Are you ready?

1) PUT IN BOWL

2) MIX WELL

3) ENJOY! 

NUTRITION FACTS

Calories: 225

Protein: 37g

Carbs: 0g

Fat: 2g

#FunningOut... not WORKING out! Make Fitness Fun

Personal Trainer and Expert Fitness Coach, Dom Spain

I get this ALL the time! How do you stay so fit? How can you workout EVERYDAY? The key is NOT "working out" everyday! I have found a way to make fitness playtime for me and my clients! People are more likely to stick to a program that doesn't feel like work. All you have to do is identify what activities are fun for you. It will differ for every person. Once you figure out what your "funning out"
program is you can identify others on your same game plan and join in the fun! The focus of this blog is to give you MY story of how I find a way to make my job as a personal trainer/ fitness lifestyle coach and my personal workout program fun. I don't wake up in the morning and say, "Ugh, I HAVE to go to work"or "Gawd, I HAVE to workout". I am actually REALLY excited that I GET to go to work and that I GET to workout! Hopefully, after reading this you will find your own way to put the FUN back in fitness!

Make Your Workout A Game! 

Who doesn't love games, right? I know I can't turn down a good game ever. Find out what kind of gamer you are.  Do you like trivia or boardgames or video games? You can incorporate certain qualities of each of those types of game into your workout. For example, I love stategy games. So Battleship is my go to game. I see the gym floor as a battle field. While I am doing my cardio or warm up I look out across the "battle field" and I scope out my opponents. I see who is using what machine I need and I size them up. How many sets are they doing? How many reps? Are they the camping type that sits in that SAME machine for an hour or are they skilled enough to move around and do a circuit? Once I get a handle on "who" they are as a gymponent I get ready for battle. I wait until the perfect moment and I TAKE command of that machine. Stealth and precision. I get in I do my set and I get out before they ever even knew I was there. I walk away feeling like James Bond. DOM FOR THE WIN! I know it may sound silly but I tell you what, I am so focused on the game that I lose sight of the fact that I am working out! I just feel like I am playing around. Give it a go. It may or may not work for you but how can you know if you haven't tried it? 

Make a WAGER! I BET you can't....

Put something on the line for yourself. If you set a high goal and you HIT it then you reward yourself with something else that is fitness related. For me it is apparel. I love to buy new workout clothes. If I hit my goal then I leave the gym and go to the store of my choice and buy a new shirt or bottoms. If I blow my goal out of the water then I buy a new pair of workout/running shoes. What I did was I set myself up with a challenge that was ALMOST impossible. Being a highly competitive person...even I jump on and just DO IT...only then did I find out that 10 mph was TOO SLOW!! I would never have known if I didn't challenge myself. That goal that seemed impossible (especially if you ever hear a treadmill picking up speed to 10 mph... it sounds like a plane taking off!) was suddenly a piece of cake. I pushed it up to 12 mph and found my next goal. I created a new challenge for myself by simply challenging myself in the first place. Now, I am aiming for 13mph. Just like any other bet there has to be something to lose. So, If I don't hit my goal I have to do another 15 minutes of my least favorite cardio. Let's be honest....I HATE running so I will do whatever it takes to not have to run for 15 minutes. Bottom line, set a goal that seems impossible and work your tail off to get the prize!
with myself....I HAVE to beat the system. I HAVE to win. So set your eyes on a goal...a challenge. I told myself, "You are not very good at running. I bet you can't sprint at 10 mph for 45 seconds. I get the treadmill running at 10mph and (link to my video of this moment >)  

Challenge a Friend by Calling Them Out

People love being called out because we are so competitive and honestly....quite an arrogant people.

OH, no she DIDN'T!"comes to mind as I am writing this. I get it all the time. A workout friend will post themselves doing something and say something like, "Ohhhh, Dom Spain! Look what I just lifted! Isn' t that MORE than you in this exercise?" Uhmmmm.... oh HELL NO! I get to the gym and lift more and send it right back and say, "Hmmmm valiant effort but NO, I GOT this!" It just goes back and forth. We are playing a game of who is better, who is stronger, who can do more of whatever but really what we are doing is holding the other person accountable and making one another better. Try it with your closest fitness friends and see what happens.

Wear Funky Shirts! (not the smelly funky kind, please)

Wear something that pushes you every time you look in the mirror. I love when I am teaching my classes or training a client if I am not wearing my company DomSpainFitness apparel seeing one of my signature altered graphic tees looking back at me reminding me that I am stronger than yesterday or skilled in every position or whatever it might say. It pushes me to do that statement proud. No matter where I go, I am representing that statement and myself. It is really hard to make ridiculous decisions wearing a shirt that says, "Make Muscles Not excuses!"

Have a Signature Victory Dance

Mine is an old school running man! Every time I do something that makes me proud I will bust out my signature ( and quite amazing if I may say so myself) MC Hammer Running Man and a Hammer Style dance! If you have ever workout with me you have seen this! No compliments necessary on my mean dance moves. I literally LOVE working out because it is MY TIME. All about me and nobody else. If you are a mom like me, or a wife or a boss or whatever....we spend our whole day focused on other people. The gym or home, wherever you workout, is YOUR time to just PLAY and give your body and yourself a little love. If we don't care of ourselves, how effective can we be at taking care of others? It is ok to self love. As a matter of fact, I CHALLENGE you to a game of SELF LOVE! I BET you can't love yourself more than I can love me! Are you up for the challenge. Post pictures and tag me and I will accept your challenge too! As always, this is a journey that we are on TOGETHER. I am right here with you. It's us against ourselves. Let's go out there and make ourselves PROUD today! GAME ON!

Until, next time.....

Vacation Diet Survival Guide: Party On & Weight Off

It is FINALLY that time! VACATION TIME! No work, no errands, no routine. Time to let your hair down and break out your comfiest flip flops, bathing suit and sunscreen (if you are fortunate enough to be vacationing somewhere sunny) or maybe it's your snow boots and earmuffs. 
Either way, you get

My festive WATER JAR 4th of July 2015-West Palm Beach, FL

my drift. Usually the first thing to be compromised on vacation is your diet. Am I right? Yes, I am. I know this because I just got back from vacation and...... GUILTY! While my recent trip to West Palm Beach, FL for the holiday weekend was a total cheat weekend and we ate at fancy restaurants and shared indulging 4 star dishes (only a half splurge since we literally shared one naughty dish when dining out instead of getting two and having leftovers) I was inspired to write this article about how NOT to do what I just did. The purpose of this blog post is to remind myself of how I stayed on track when I was competing in fitness and figure competitions and traveling/vacationing at the same time and to help you prepare in the future with reaching your fitness goals without having to cut yourself off from all the vacation fun. Read on and I hope my trusty tricks help.

HAVE A PLAN - Call ahead to plan out your workout options. If you are staying at a hotel call for information about the facility equipment and hours. Find a workout plan for what the facility has available. For instance, in my hotel this past weekend I had access to an elliptical, two treadmills, a recumbent bike and dumbbells up to 75lbs. I planned cardio, a routine for free weights and scheduled a workout time in the lull between festivities.  If you are visiting with family or friends scope out the nearest gym and ask what day pass fees are. Learn where outdoor trails or parks are so you can schedule in a 30-60 minute workout. Ask your family and friends in advance if they would join you so they can get it in their minds and try to commit. Suggest outdoor activities with loved

one. Staying healthy on vacation is simply about CHOOSING to and COMMITING to the PLAN.

GEAR UP -  Pack several days worth of workout clothes and sneakers, extra socks and underwear just to have a safety net and less opportunity for excuses. Let's be realistic. Speaking from experience (GUILTY!) we get LAZY on vacation. Enjoying the freedom and much needed relax mode. Understandable. Nobody is perfect and when we are on vacation, staying up later than usual, maybe drinking more than we should it is really hard to get up and workout in the morning but not nearly as hard as trying to workout in jeans and sandals should the beastmode bug bite you so GEAR UP and be prepared!  I always...literally always say,  "It is better to have them and not need them than to need them and not have them."

BRING HEALTHY FOODS- Bring clean snacks like almonds, fresh and dried  fruit, protein bars, granola bars etc so you can avoid fat loaded, sodium ridden junkie munchies.  I really enjoy taking one evening before the trip to prepare well balanced meals to pack in the cooler as a healthy option. I take a couple pounds of boneless skinless chicken breast and a couple pounds of tilapia or steak and bake it all at the same time along with chopped vegetables and whole sweet potatoes. Cook them until they are done, let them cool down a bit and then weight and measure them

into tupperware bowls. Seal and label and put the majority of them in the freezer after they have met  room temperature. I label them and put the intended date and time on post it and place it on a corresponding meal. For instance, if I am going on vacation for the weekend I would pack 4 meals in the cooler (3 frozen and one cold. Take one out of the freezer whenever you consume one). I label them  Early Snack Saturday, Late Snack Saturday, Early Snack Sunday and Late Snack Sunday. If I end up not eating them all they are frozen so I can have them another time. Again, better to have it and not need it than to need it and not have it. I'm not trying to Nutrition Nazi you. You can choose whatever healthy foods you like, obviously. I just prefer these and used it as a personal example.

DRINK RESPONSIBLY- Always eat healthy starchy foods before you begin drinking. Studies show that drinking on an empty stomach leads togetting drunk faster, says Anahad O'Connor from the New York Times. Most people make horrible choices when they are drunk due to lowered inhibitions. We tend to eat a lot more of what is a lot worse for us. It is proven that eating a meal before drinking allows our body more time to break down alcohols and absorb it more slowly. 

Bottom line, prime your stomach before you start drinking and you will consume a lot fewer bad choice calories. The drink choices could also save you calories and help keep your diet on track. Try a tonic water or soda water for a mixer versus sprite, cola or juices. Choose a light beer over a heavy lager, etc. Every good decision counts. 

DINE WISELY - It is absolutely impossible to avoid restaurants on vacation in my humble opinion and honestly, who wants to do that? I adore getting dressed up and hitting the town. I am absolute foodie so part of my joy of traveling is dining out but there is a way to dine out and not PIG OUT! I would never suggest not trying a delicious dish at a great restaurant or going to your friends favorite pub, not in a million years but I will say there is a way to manipulate the menu and split the caloric burden. For example, we went to a wonderful restaurant and decided that we would order one appetizer and one entree  between the two of us. We were worried that it might not be enough food but surprisingly we had to leave a few bites on the plate. We took our time, enjoyed the view, the conversation, the ambiance and the decadent food but we made the conscious choice to not  gorge ourselves. You can have the experience without the caloric expense (lightens the wallet burden too). Try it out! You might surprise yourself.

DON'T BEAT YOURSELF UP- At the end of the day, you are ON VACATION! Enjoy yourself. The whole point is to unwind and relax your mind so you are refreshed for the grind when you get home. I am certainly not saying go stuff your face and lay around all trip long but if you don't get in any exercise or go out and eat things you know are bad for you....just enjoy it, chalk it up and get back to business when you return. It helps to front load (do a few extra sessions the previous week) on cardio and weight lifting to create a bigger caloric deficit before you

West Palm Beach July 4, 2015

go just in case you don't get to workout. I teach group classes throughout the week so the week before this past 4th Of July vacation I took my classes as I taught them. I workout side by side with my classes as well as rode my bike everywhere instead of driving. Bottom line- you are not going to gain 10lbs in a week so don't stress. I know people who have gained that in 10-14 days so don't go crazy, please. If you work hard, eat clean and live a healthy life it is ok to just ENJOY without regret. Life is about choices so make good ones. Life is about balance. Too much of anything is too much. I am always just a reply away if you have any questions or comments. I would love to hear them! I am on this journey with you everyday too. One day at a time. What good is life if we can't enjoy it's simple pleasures? HAPPY VACATION! Work hard to play hard. Until we meet again....