Ultimate Success Starts With This One Simple Activity

There’s a good chance you’ve heard of Dogpound, the personal training studio that’s sculpted half of Hollywood from Ashley Graham to the Victoria’s Secret model squad. Sure, it’s a hot spot for celebrity sightings, but it’s the trainers like Julia Brown that have put the studio on the map.  Brown accredits her healthy lifestyle to one simple rule, “Live a full, healthy, and happy life,” she tells Nutritious Life. “I motivate my clients the same way I motivate myself by setting goals and being my best for them.” She sits down with Nutritious Life sharing her personal pandemic journey and reveals the tools that have helped her push through—from at-home workouts to her favorite sleep-aiding app.  How Julia Brown Lives a Nutritious Life What are some of your tips to stay focused…especially now?  My advice on how to bring focus into your life during this pandemic is to set short and long-term goals. Your short-term goals should cumulatively guide you into your long-term ones. Journal and write about them as if you’ve already achieved them. If you are a visual person, a vision board can help you see what you want to manifest. If routine works for you, create a healthy and consistent schedule for yourself.  Do you prefer to work out in the morning or evening? Morning. That is when I have the most energy.  What is your fitness philosophy? Not one body is the same, so do what works best for you. and do it well.  How often do you exercise, and what’s your workout of choice? I exercise 4 to 5 days a week, mixing strength training, cardio, and HIIT. How do you motivate yourself (and your clients) to work out? I motivate my clients the same way I motivate myself by setting goals and being my best for them.  If you had to name your healthy diet, what would you call it? The Thrive Tribe. The goal is to live a full, healthy, and happy life.  Has it been hard to stay on track with your nutrition while in quarantine? In the beginning, yes, because snacking is one of my weaknesses. When I started to notice how much weight I was gaining, I cut down and got back on track.  What’s your go-to breakfast? I typically fast in the morning. To break my fast, I’ll have a juice or a smoothie.  Your go-to workday lunch? A nice, green, crunchy salad filled with chickpeas, seeds, pickled onions, cucumbers, and olives. What’s the one food you always have in your fridge? Fruits and vegetables. What do you eat before and after a workout? It depends on the workout I am doing. Typically,  I’ll keep it light before a workout, unless I plan to lift heavy. Before, I’ll have juice and rice cakes with peanut butter, or slices of apples with peanut butter. Afterwards, I’ll always have a protein shake.  Your favorite food indulgence?  I absolutely love thin french fries with the perfect amount of crisp, and salt and ketchup on top.  Other than water, what do you sip regularly? Wine, preferably red.  What causes you stress? A high volume of work causes me stress. To manage it, I’ll make a list and prioritize what needs to be done first. How do you pamper yourself when you need it?  I pamper myself by listening to my body and what it wants that day. Pamper days include treating myself to a massage and spending the day by myself, preferably by the ocean. How do you express and spread love? To me, love is an act of kindness sprinkled with generosity. It’s doing something out of your own willingness with pure intention. It’s putting your all into something and still feeling whole. You can spread love with positive actions and words.  How have things changed for you since COVID-19 hit? Amidst the pandemic, my physical environment changed. I had to adapt my approach with clients to ensure that they could stay motivated at home and still achieve their fitness objectives. The biggest challenge was that my client interaction was now through a screen! I am a very hands-on trainer, and I found it difficult not to be physical with a client (such as correcting form or even high fives!). With the city shut down, my home became my workspace; and at times, it was hard for me not to be distracted. Being inside allowed me to reflect more. I took the time to figure out what was working for me and what wasn’t. Did I like routine or flexibility? What emotions was I feeling and why? For me, it has been about digging deep into my issues, tackling them head-on, and finding solutions. COVID-19 has made me appreciate life even more. It has allowed me to see things in a different light. Although we are still in a pandemic, I now choose to see the positive wherever (and whenever) possible.  What is your evening routine to wind down at the end of the day? I wind down once I’ve completed my work for the day by taking a nice warm shower and doing my nightly facial routine. I crawl in bed with my dog and turn on Insight Timer, my favorite meditation app. I use sound frequencies to fall asleep. Sometimes, I’ll meditate and journal before going to bed, but that doesn’t always happen.  Bonus Workout Grab a timer and do each exercise for 30 seconds followed by 15-20 seconds of rest after each exercise. Complete 3 rounds.  Pulse squats  High knees  Jack knives  Side lunge  Push ups  Spiderman plank  Mountain climbers  Burpees  Shoulder tap plank jacks    (photo credit: Dogpound)

I Didn’t Exercise Until I Was 27. Here’s What I Wish I Knew When I Started.

By Meg Reichert, MS, CPT, owner of Sage and Thyme Wellness I spent my childhood doing two things: swimming and singing. But by the time I got to high school and needed to put more time into one, I had to choose. I chose singing. At the time, it was a simple decision. My friends were there, and I didn’t have to wake up early before school to practice. But looking back, I totally regret it. I nearly failed gym class. I was one of the only girls in the class who couldn’t run a mile in under 12 minutes. Heck, I couldn’t even run a mile. I was a ball of anxiety. I lacked self-esteem. Walking into a gym, I convinced myself everyone was watching me, judging me. So, I didn’t go…until I was 27 years old. When I turned 27, I had finished grad school and was working full-time at a children’s hospital, interning as a mental health therapist, and studying for my licensing exam. I was also chain-smoking and having panic attacks. RELATED: I *Finally* Did a Chin-Up at Age 32. Here’s What I Learned From Years of Failure. I knew I had to make a change, so I recruited a friend who showed up at my apartment every morning, pounded on the door, and made me run. I hated every second of it. It took me six weeks to be able to run a mile without walking. I was miserable. And my feet hurt. But I was still committed to making a change, and eventually, I did. Here are the lessons I learned along the way. You need to find a workout that you actually like. I hated running. But when I joined the military-style gym on the ground floor of my building, I really started to thrive. It was a mixture of HITT (high-intensity interval training) and Crossfit. There was enough change during the hour that I didn’t quite feel like I was going to die, and I didn’t get bored. After a month, I signed up for an unlimited plan, and after six months, I was down 40 pounds and five dress sizes. I wasn’t necessarily exercising for the sake of losing weight, but it was a nice by-product. RELATED: 5 Important Reasons to Exercise That Have Nothing to Do With Weight Loss Make fitness a true priority.  Heading to the gym won’t feel natural at first, especially if you’re short on time (who isn’t!?). I certainly felt overwhelmed in those first few months, but being rigid with my schedule helped make the habit stick. I planned out my gym days at the beginning of the week, added them to my planner, and signed up for classes online. I used to think I was too busy to work out. But now I feel like I’m too busy to get sick. It will get easier. It turns out, most bodies enjoy movement. And mine is one of them. After exercising consistently for a few weeks, my body began to crave movement. That sore feeling I was getting after a workout, was now happening if I didn’t work out. My legs and back grew tight. I was uncomfortable. If I took a weekend off, my body was ready to get moving on Monday morning. The gym is more welcoming than you think. I had built up in my head that the people at the gym were self-centered and judgmental. I know, I sound like a horrible person. I’m not, I promise. I just have some deep-seated insecurities. I was surprised that everyone at my new gym was so welcoming, kind, and friendly. I could ask questions and no one rolled their eyes. If I needed help, I could always ask. Remember: The first step is always the hardest. It’s never too late to start. I didn’t start working out until I was 27, and now I’ve been exercising five days a week for six years. I’ve deadlifted over 300 pounds and I’ve ran countless 5Ks and two half-marathons. My new-found love of exercising segued into a passion for nutrition and fueling my body with real food. I quit smoking, my panic attacks stopped, and I currently exercise with some of the most amazing women I know. And yes, it’s actually fun, something I never would have believed when I first embarked on this journey. So, who wants to join me? (Photos: Shutterstock & Meg Reichert)