The Easy Trick Xtend Barre Founder Andrea Rogers Uses When She Needs Fitness Motivation

As a professional dancer and choreographer since the age of 18, Andrea Rogers has always had dance as a part of her identity. Wanting to take her passion for movement and combine it with her love of fitness, she created Xtend Barre. A killer combination of Pilates and ballet, the 15 to 40-minute cardio classes are said to sculpt strong, “dancer-like” physiques.  Today, twelve years after launching, Rogers has over 40 studio locations, a thriving online community, and a client roster ranging from beginners to professional athletes.  While she’s all about a killer workout, the barre star is against obsessive eating restrictions. “I don’t diet…I  focus on eating clean, whole foods 80 percent of the time, and then mindfully indulge the other 20 percent,” she tells Nutritious Life. Rogers shares the beneficial side of being home, the food she eats every single day, and her relaxing nighttime routine that will inspire us. How have things changed for you since COVID-19 hit? The biggest challenge has been having my two daughters home full time. I am a single mom running an international business while also being a homeschool teacher.  It has also been difficult being isolated and finding ways to stay motivated and encouraged. I don’t have family near me, so I haven’t been able to escape the city or be outdoors as much as I would like. What are some of your tips to stay focused…especially now? I recommend creating a schedule each day, and try to stick to a routine. With routine comes consistency, followed by results and motivation. The more you can create a routine and stick to it, the more you can stay focused and purposeful in your goals. What is your fitness philosophy? My fitness philosophy is a consistent, full-out effort. You have to show up on a consistent basis, and give it your all every single rep. Do you prefer to work out in the morning or evening? I do both. I typically will do one power session in the morning, and a 15-minute express workout with stretching in the evening . How often do you exercise, and what’s your workout of choice? I work out daily and do Xtend Barre and Pilates. All of my workouts can be found on the Openfit app. How do you motivate yourself (and your clients) to work out? I think about how good I am going to feel after the workout—the sense of pride I feel after pushing myself.  I try to lean into the after effect when I am feeling a little less inclined to press play on my workout. Has it been hard to stay on track with your nutrition while in quarantine? No. It’s actually been easier because I’m at home and have more control…I can plan my meals more often. What’s your go-to breakfast? I wake up and have a protein shake, work out, and then a late breakfast meal—2 eggs, Ezekiel toast, and avocado. Your go-to workday lunch?  I am a big fan of sushi, specifically tuna. I love a light lunch packed with protein and vegetables! What’s the one food you always have in your fridge? I always have eggs. I eat eggs every single day. Your favorite food indulgence? I love doughnuts and Newman’s organic oreo cookies. Other than water, what do you sip regularly? Mostly just water, but I’ll occasionally have a matcha latte. What causes you stress? Trying to achieve work-life balance is a stress inducer. I try to be consistent with my schedule so that I can easily manage and lean into a routine. It helps me feel more in control and organized with my day. How do you pamper yourself when you need it? I love having a self-indulgence day. I will pamper myself with a face mask, bio-oil bath, dry brushing, and a lymphatic drainage massage.  How do you express and spread love? I express love by showing support and by helping others to show up for themselves so they can take action to crush their goals and feel their best.  What is your evening routine to wind down at the end of the day? I am a big fan of stretching at night, either in the living room or in my bed. To unwind, I focus on my breath, gratitude, and relax into my body. (photo credit: Xtend Barre)

Is the News Making You Feel Unmotivated?

Ask Keri: The news cycle has me feeling really low and unmotivated. What are some ways to stay focused on my health and wellness?   Keri Says:  Most of us have been spending more time at home lately than we’re used to, and as a result, we’re watching and reading the news more frequently – a news cycle which is flooded with stories about the pandemic. Yes, many of these stories are uplifting, and there’s no shortage of inspirational talk on social media about utilizing this time to try new things. “Read a new book,” they say. “Start a side hustle,” or “Pick up a new hobby or two.” Sure, that all sounds wonderful, but, if all you feel like doing is throwing on your sweats and binging on Netflix, I get it and I don’t blame you. With constant reminders that our world is anything but “normal” right now, we’re all in the middle of an emotional roller coaster, and most of us could use a little extra motivation during these strange times. With the entire world in a state of uncertainty, you may  not always feel like focusing on health and wellness all the time. Or, at all. And it’s absolutely okay to feel that way. Just don’t STAY there. RELATED: Why Cultivating Self-Worth Leads to Healthier Choices (and How to Do It) Prioritizing your wellbeing is more important right now than ever, and may be the very thing that can help you out of your funk. So, while it’s okay to give yourself a break now and then, it’s important not to lose sight of your health and wellness goals for too long.  When the world throws challenges at us, it’s easy to lose focus on what matters most. I challenge you not to give up, and hang in there. Here are some of the  tricks I use to  stay motivated and make healthy habits last.  1. Write Down Your Goals. It’s time to put some pen to paper and get clear on your health and wellness goals. Writing down realistic goals, along with why you want to achieve them in the first place is the first step in making any healthy habits last. You know you want to eat healthier, but what’s the deeper reason? Maybe you want to have more energy, set a positive example for your kids, or feel happier. Whatever your reasons are, writing them down ensures you won’t forget why you started in the first place. When you feel unmotivated (because we all do, sometimes) coming back to your “why” will help you stick to your goals no matter what obstacles are thrown in your way. But, just writing down general goals isn’t enough. They have to be specific and realistic goals that you can actually measure. Exercising more is a great general goal to aim for, but how will you know when you’ve achieved it? What does “exercising more” mean to you? . Instead of just aiming to exercise more, you should set a more specific goal, such as walking for 30 minutes, four days a week. Once you achieve this goal and build confidence, you can increase your goal to walking for 45 minutes, four days a week, for example, and so on. 2. Make an Upbeat Playlist. There’s nothing like hearing your favorite song to instantly change your mood. If you’re feeling down or discouraged by the current events, play some music to lift your spirits and shift your mindset. Research shows that music can boost mood and even make exercise more enjoyable.  So, find some pump-up jams for your workouts, calming melodies for when you need to unplug, and happy tunes to inspire some dancing in the kitchen to make meal prepping a little more fun. A little music makes everything better, so don’t neglect to add some to your day. 3. Find a Buddy or Group. Yes, we might be social distancing right now, but that doesn’t mean you can’t find support or a community of like-minded people to keep you accountable and inspired. If you’re living with your partner, roommate, or family, you can get them involved by trying new recipes together, going on walks, or unplugging together by playing some games.  On your own? You can also find virtual communities for everything from fitness to meditation, thanks to countless online classes and apps. You’ll be less likely to bail if a friend is expecting to see you for that live online yoga class. Plus, seeing others achieve their goals will keep you inspired and determined to reach yours.  4. Put it On the Calendar. Feeling a little out-of-sorts these days? You’re not alone. The coronavirus has undoubtedly changed our routines and daily schedules, which means scheduling health and wellness into your day may be more important than ever. When you make something part of your schedule and write it on the calendar, you’re less likely to forget about it, and you have one less excuse for not doing it. You can also try setting reminders on your phone for wellness breaks throughout the day, such as standing up and moving, drinking water, meal prepping, getting outside, or relaxing with a book. While these may feel like small things, they can make all the difference in your day, so don’t forget to make time for them. 5. Get Organized and Declutter. A little Marie Kondo-ing might just be the refresher you need to feel less stressed and shift your focus to health and wellness. Our living spaces can have a powerful  impact on our mood, so decluttering and rearranging your space to promote peace and wellness will set you up for success.  Consider finding a spot such as your bedroom, a corner in your living room, or even the bathtub, that can be your place for some Zen and restoration. Stock up on nutritious foods and  hide the sugary treats. Consider getting a jogging stroller to take your kids with you on a run, and/or

5 Ways to Find Workout Motivation When It Feels Impossible

Workout motivation is often tough to tap. Maybe the days have gotten shorter and the winter chill is making you want to stay snuggled underneath a fuzzy blanket, or your work and social schedule has gotten so crazy you barely have time to slip on sneakers. Whatever the reason, there are specific tactics that can help you continue or even start exercising when it feels impossible. Try these 5 workout motivation boosters, now. Schedule it. Setting and maintaining a consistent exercise schedule turns it into part of your day. In other words, prioritize working out as if it were a doctor’s appointment, no skipping allowed. Just remember that it’s important to make a schedule that’s realistic and can be maintained. Some weeks require morning workouts, others midday. Over time, an extra day can always be added to your schedule, but don’t start out with goals you can’t reach and end up discouraged (i.e. are you really going to get up at 5:00 a.m. for spin class the morning after your weekly work happy hour?). Invest money. Paying for a gym membership or buying classes at a boutique fitness studio is not always cheap, and not everyone has this option. But if you do have some disposable income (hey, how many nice bottles of red wine did you pick up last week?), maybe paying for a personal trainer is what you need. Money has a way of changing your perspective because no one wants to waste it. Think of it as the best kind of investment—in your health. Switch things up. If you dread your sweat sessions, get creative and try something new. It could be that you just haven’t found your workout motivation sweet spot yet. Love cardio? Look into spinning or boxing. Want to tone and tighten? Try a barre class. Hot yoga might be what your body needs on a cold, winter day; lifting heavy at a CrossFit box might feel better during summer. Find a workout partner. Working out with a friend creates accountability—it’s harder to bail when you know you’ll be letting someone else down by not showing up. Bonus: research has shown that exercising with a partner can push you to work harder during the sweat session, and it’s bound to be way more fun, too. Treat yourself (post-workout). Choose something to serve as a reward after working out (no, not a gallon of ice cream). Think along the lines of a warm shower followed by a great face mask, or bigger treats for hitting specific goals. At the end of a really successful week, for example, you could buy yourself those pumps you’ve been coveting or a bold new lipstick.Think of something that really resonates with you, personally, that makes you proud of breaking a sweat and working towards those bigger health and fitness goals. About Jane: Jane Hanisch is a Nutritious Life Certified personal trainer and yoga instructor based in Charlotte, NC. She holds a degree in Exercise Science and is an exercise physiologist through ACSM. As a former professional ballet dancer, she witnessed the dangers of resorting to unhealthy diet tricks in order to maintain a certain weight. The experience showed her that food could not be the enemy, and after stepping away from the dance world, she began a career in fitness and nutrition to help other women live healthy lives. Follow Jane on Instagram @janehanisch or on her website www.corefitactive.com.