fitness mindset

Peloton Instructor Tunde Oyeneyin Says We Need to Train More Than Our Bodies

There is a tremendous amount of loss and tension in our world right now, and it is taking a toll on our health. However, there’s also a ton of opportunity and inspiration at our fingertips. A place to find some inspiration is in a spin class taught by fitness and racial justice advocate Tunde Oyeneyin. She is using her platform on Peloton to get thousands of bodies and minds in shape. As a long-time fitness expert, Oyeneyin has witnessed firsthand the lack of diversity in industries including health & wellness and fitness. She’s fighting hard to change that. In her weekly “Speak Up” Peloton class, Oyeneyin pairs powerful quotes from black Peloton employees with a creative mix of songs that highlight both the successes and struggles for people of color. Her fitness philosophy is where we can all learn. “You have to take care of the inside with the same level of tenacity that you care of the outside,” she tells Nutritious Life. “It’s easier to focus on the outside because that’s the part everyone sees. But, when you can focus on the inside first, that part will radiate outward.” Oyeneyin takes the time to talk to Nutritious Life sharing what causes her stress, a simple way to find calm, and an at-home workout using everyday items to get you moving. How have things changed for you since COVID-19 hit? Things have changed drastically for me as I think they have for most of us. The biggest challenge has been trying to find a sense of normalcy in times that aren’t normal. I’ve allowed myself the freedom to move with my feelings versus trying to move through them. I’ve allowed myself to experience all of my emotions, and since then, I’ve been able to develop a routine that works for me. What are some of your tips to stay focused…especially now? I focus on planning out my day to the best of my ability and I try to stick to that plan. Now that we’re all working from home, it’s so easy to allow the day to get away from us; but being as regimented as possible seems to work for me. It’s only fair to mention that I don’t have kids, so I tip my hat to those who are doing double duty. Do you prefer to work out in the morning or evening? Morning. I like to get it done so it doesn’t feel like my workout is looming over me. I also find that I stick to a cleaner diet if I start my day with a sweat. How often do you exercise, and what’s your workout of choice? 5 to 6 times a week. That includes an active recovery day; for example, taking my dog on an extra-long walk or something like restorative yoga. I love the bike. I’ve been a fan of cycling long before I was an instructor. I also do strength and conditioning work, and I love bodyweight workouts that push me to the max. How do you motivate yourself (and your clients) to work out? I believe that your mind is your strongest muscle. It’s a phrase I say on repeat in my classes. We focus on training our body, and we focus on strengthening our legs and sculpting our arms. I think it’s important that we bring that same type of training to the way we think. During a workout, we’re often talking to ourselves. Even now as you read this article, you’re probably talking to yourself. I focus on reminding the rider and myself to silence and shut out the negative voices in our heads. Can you share a workout that we can try at home with little to no equipment? You can find an amazing arm circuit and follow right along with me here. I recommend light weights of 1 to 5 pounds. If you don’t have weights, wine bottles or water jugs will do the trick! If you had to name your healthy diet, what would you call it? Why? I would call my diet “sometimes.” Sometimes I eat healthy and sometimes I don’t; but, I always focus on eating foods that fuel me. Sometimes that fuel shows itself as energy, like eating healthy, and sometimes that fuel shows itself as me enjoying the day as it comes, like indulging in not so healthy meals. Has it been hard to stay on track with your nutrition while in quarantine? Yes, absolutely! I find myself at my refrigerator without remembering how I got there. I’ve had to account for the fact that I’m a bit more sedentary now than I was prior to COVID. I’ve focused on increasing my water intake to keep me hydrated and to keep me from over-snacking. What’s your go-to breakfast? Overnight oats or avocado toast. Your go-to workday lunch? A huge salad with grilled chicken. I throw in sweet potato fries on the side from time to time. What’s the one food you always have in your fridge? Eggs and hot sauce! What do you eat before and after a workout? Before a workout, I’ll usually have a protein bar and a banana. After that, I’ll usually have grilled chicken or shrimp with brown rice and a salad. Your favorite food indulgence? A burger, a milkshake, and a beer…all three in the same sitting! Just keeping it real. Other than water, what do you sip regularly? Kombucha and BCAA’s, short for branched-chain amino acids. What causes you stress? When it feels like everything is piling up at once, stress ensues. When it feels overwhelming, I focus on my breath and log into the Peloton Digital app. I allow myself 5 to 10 minutes to move through a guided meditation. I promise that’s not a plug, it’s just the truth! How do you pamper yourself when you need it? I pamper myself by lighting a candle and doing absolutely nothing. The older I get, the more I value peace and quiet. How do

Jillian Michaels Finds Meaning and Motivation in Challenging Times

When it comes to our own personal fitness journeys, it’s easy for us to get overwhelmed with advice. Celebrity trainer and New York Times bestselling author Jillian Michaels wants us to stop getting caught up in all that noise. As one of the world’s leading fitness experts, Michaels has helped millions of people achieve their wellness goals. While many know her for her tough-as-nails approach on The Biggest Loser, now Jillian wants to help us all find our drive. “It’s all about your why,” she explains to Nutritious Life. “Why do you want to be motivated in the first place?” Michaels created the Jillian Michaels Fitness App to help people get moving, no matter your level of fitness. And working out helps more than just your muscles. ““When we feel strong physically, we feel strong in all facets of our lives,” she adds. Michaels opens up to Nutritious Life about setting goals, how to find motivation (especially now), and her “common sense” diet. How have things changed for you since COVID-19 hit? What has been your biggest challenge, and how have you worked to overcome it? Well, I have been far more fortunate than most. I am lucky enough to be working and have my home. The challenge for me personally has been having the kids out of school, camp, and other activities they used to engage in. It’s been really hard on them not having their friends or regular routine; and it’s been extremely hard for me to maintain my work and self-care schedules trying to tend to them each day. That said, we adapt and innovate. So whether we all get active together, or we just don’t get things done as “perfectly” as we did before- we are getting by and I am grateful for that. What are some of your tips to stay focused? Especially now. I believe that we should transmute any hardship into an opportunity for growth. Is this a wake up call to get healthy? Is it an opportunity to innovate your business? Is it a time to get closer with family? Or, maybe it’s a message to slow down and streamline? Look to bring a meaning to this and in that you will find focus because there is a purpose. Do you prefer to workout in the morning or evening? I workout whenever I have a moment. And there is no right or wrong time. The most important thing is fitting it in and if you have the luxury of choosing when that might be, then listen to your body. If you have more energy in the morning, do it then. If exercise at night keeps you up, make sure to fit it in earlier in the day. How often do you exercise, and what’s your workout of choice? I workout four to five times a week for about 30 minutes straight. Sometimes a little longer. I mix everything up. I hike, kickbox, ride my road bike, do HIIT training, calisthenics and yoga. Keeping variety in your regimen keeps the body constantly progressing and it helps to keep you from getting bored. How do you motivate yourself (and your clients!) to workout? It’s all about your why. Why do you want to be motivated in the first place? Think of the detailed ways your quality of life will improve. Keep some very specific goals in mind that you are passionate about. Is it wearing a two-piece instead of a one-piece? Feeling more comfortable naked? Walking your daughter down the aisle? Or maybe getting ready for your own wedding? It doesn’t matter how profound or superficial your reason for getting fit is, as long as it matters to you. For me personally—it’s my livelihood. So, I have a built-in motivation to keep it together. Plus, I want to be a role model for my kids. And, personally, I want to feel good in my skin. Strong. Healthy. Powerful. Fitness makes me feel that way. If you had to name your healthy diet, what would you call it? The common sense diet. Eat a variety of foods in their most whole, unprocessed form. Don’t eat things that aren’t food like fake fats, fake colors, fake flavors and sweeteners, pesticides, antibiotics, and hormones. Don’t overeat. Common sense. Has it been hard to stay on track with your nutrition while in quarantine? No, because I am motivated to take this time and take on fitness challenges I’ve never achieved, like becoming proficient at jump rope or performing a 10-second handstand. And my diet is the same always. It’s not too strict to stick to. What’s your go-to breakfast? I mix it up, but lately I’ve been really into understanding more about the role our microbiome plays in our overall health. So, I’ve been having organic Greek yogurt with banana, berries, pecans, and walnuts. This gives me the probiotics and prebiotics, all three macros, and a host of micronutrients and antioxidants. Your go-to workday lunch? A salad with protein, like a grilled salmon salad. What’s the one food you always have in your fridge? Lucky Jack organic nitro cold brew coffee. Is that a food? Your favorite food indulgence? Wine! Other than water, what do you sip regularly? Tea and coffee, but organic only. What causes you stress? Work is hugely stressful as it is, nevermind during a pandemic! Practicing my self-care routine helps immensely. I get my sleep, meditate, and take some time to do things I love like surfing and horseback riding. I also play with my kids and see the friends that are in my quarantine circle. How do you express and spread love? This comes down to common sense kindness. Remember that book All I Really Need to Know I Learned In Kindergarten? Use your manners. Say hello. Wave. Practice small acts of kindness that don’t put you out, but go a long way for another person, like allowing them to merge in traffic. Don’t hurt people to get ahead. Try to put