How My Daughter Revolutionized My Fitness Routine

I’ve always been told that having children will change your life forever. This is undoubtedly true—your love expands to depths that are indescribable. But I never expected that having children would revolutionize the way I view and support my fitness routine.  (Photo: Alexander Kusak) Pre-Baby Fitness Goals Prior to having my daughter, I worked out every day. If it wasn’t for at least an hour, and at a high-intensity, I was convinced I didn’t get a “good workout.” Back then, my main purpose behind working out was to be fit and healthy, but if I’m being completely honest, my “why” was really to make sure I “looked” fit.  Unfortunately, my mentality towards achieving fitness was void of tuning into how I felt on any given day. I was constantly pushing myself without taking the time to ask questions like,  “Am I tired? Could I use a rest day?”   “Am I under a lot of stress? Would I benefit more from a long leisurely walk than an insanely intense workout?”  “Are my muscles really sore? Would doing yoga be a better way to support my recovery today?”  It took having a child for me to begin shifting my mentality toward achieving whole-body health and fitness. Becoming More In-Tune With My Body It wasn’t until I was well into my first pregnancy with my daughter that I began to feel a shift in my body. While I was growing a little human being inside me, I suddenly started to notice signs indicating what my body was capable of doing or not doing. My body was adamantly telling me to shift my priorities and listen more carefully to its needs versus doing what I thought I needed to do to be “fit.” This was the beginning of my search for a more diverse fitness routine that would better support my “new” body and reality. After giving birth to my daughter, I transitioned into a new phase of life, which came with a new outlook on life and health in general. To say this transition was difficult would be an understatement. It was really, really hard. I was navigating new experiences and responsibilities, now with less time and energy (hello, constant feedings, diaper changings, working full-time and lack of sleep) while also trying to maintain my healthy lifestyle on the same level as I did pre-baby.  Understanding My Body’s Limits As you might imagine, trying to be and do it all was beginning to take a toll on me. And my daily feelings that I was failing to meet my fitness goals added unnecessary stress. I quickly realized that my expectations were unrealistic for this stage of life. I knew I needed to shift my perspective and revolutionize the way I viewed my fitness routine, whether I liked it or not. Everyone can relate to experiencing a new season of life in some way. It could be starting a family, caring for a sick loved one, moving to a new city, starting a new career, etc. Does a new season, with new variables in life, mean we just stop investing in our health? No. Should I just stop exercising because I’m tired every day from caring for a newborn? No. I wasn’t going to give up on exercise altogether; it was too important to me. I just needed to redefine what exercise, or as I like to call it, “movement,” looked like for me. I let go of my past, reset my expectations, and did my best to embrace changes as they came. My Post-Baby Fitness Routine And there were a lot of changes. I began to celebrate a 10-minute yoga session while my daughter napped. I savored a walk—brisk or slow—while pushing her in the stroller. I included her in my workout videos and just had fun with it. It’s been a tough but incredible learning experience as I’ve walked through this new phase of life. Most importantly, I’ve learned that when you tune into what your body needs versus listening to external factors or being trapped by what you have always done, you begin to feel a new sense of freedom and empowerment. I have learned that life is dynamic, and so is our health. And, to optimize our health, I believe we must evolve with our ever-changing lives. We must listen to our inner voice at all times, even if it feels easier not to. My Ever-Changing Fitness Journey Fast-forward to today: I now have two children. My daughter is 5, and my son is 3. Once again, life has changed and so has my fitness routine to match my energy level, my priorities, and my goals. Today, we like to have family fitness time together, and my “why” has become so much bigger than myself.  My needs and goals have stretched far beyond a desire to “look” fit. I want to be and feel fit and healthy because I want to feel energized enough to keep up with my kids all day. I also know that being healthy will support my mental health and allow me to be a positive influence on my kids’ health. Family Fitness Resources Fitness is a journey that changes through the different stages of your life. Starting a family can sometimes make it difficult to maintain strict fitness goals and routines. If you’re looking to start a new fitness routine that fits into your new phase of life, or want to begin incorporating family fitness time into your days, here are a few free resources that have supported our family fitness goals over the years: Yoga for kids  Hundreds of simple, at-home workouts Our favorite large exercise & yoga mats for you and your family  Affordable Rebounder designed for adults and children Your Fitness Journey What type of fitness routine makes sense for you right now? It’s okay if it’s not the same as it was 10 years ago or even five months ago. If it’s time for a change, try to let go

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)

Mirror Trainer, Rachel Nicks’ Genius Tips Will Motivate You to Sweat

Movement has been a part of Rachel Nicks’ life since she can remember. One of the lead instructors on the Mirror, Nicks is a certified Hatha yoga, barre, T.R.X., kettlebell, Pilates, prenatal and postpartum fitness instructor.  When she is not pushing you to your fitness limits, she is a certified DONA doula, and a working actress on hit shows like “Grey’s Anatomy.” Her fitness philosophy is all about getting up and moving. She wants you to set goals, but celebrate your strengths instead of obsessing over your weaknesses. “Health is wealth,” Nicks shares. “My goal is to empower people to achieve health from the inside out by equipping them with education, tools, and encouragement.” Nicks sits down with us to talk about staying focused while working from home (without childcare!), her go-to healthy meals, fitness motivation, and top tips for managing stress.  How have things changed for you since COVID-19 hit? Well, I have not been back home to New York City, where I live, since March 14th. When COVID hit, my family made the decision to stay with my parents in California — and are here until January. I’m pregnant and we will have our baby here and spend our maternity and paternity leave here. Living with my parents has been a beautiful and challenging experience. Not knowing when I would return home or where I would give birth was overwhelming. After three months, I needed to make a decision to ease my anxiety. Once we decided to stay and get our own place I was able to feel more settled. I have learned to embrace chaos. Trying to balance work while being pregnant and mothering a 2-year-old is not easy. Then, with the added stress of COVID-19, it can truly be all consuming. Having my son is truly helpful because he forces me to live in the moment.  What are some of your tips to stay focused, especially now? Focus with a 2-year-old and pregnancy brain is interesting! I usually try to get work done when my son is napping and when I feel I have the energy or clarity. I have given myself permission to ask for extensions to deadlines and I have embraced that my phone calls may include a toddler meltdown. I accept my circumstances which helps me focus and not be so stressed about how unique and challenging my circumstances are. It also helps to know that we are all dealing with the same thing so I feel a sense of camaraderie and support.   Do you prefer to workout in the morning or evening?  Mornings are my favorite, but I don’t have that luxury anymore because my husband works the first half of the day. So my workouts these days have consisted of baseball, golf, and chasing my son on a scooter.  How often do you exercise, and what’s your workout of choice? I exercise at least 5 times a week. I try to walk daily to get fresh air. I love variety. I find that different disciplines not only challenge me differently physically, but they impact my mind and spirit differently as well. I love HIIT, kickboxing, pilates, barre, and yoga. Only thing that is not my jam is running. I find other ways to get my cardio in. How do you motivate yourself (and your clients!) to workout?  Just get started. The times you don’t feel motivated is when you really need to move. Movement is medicine. It shifts your energy. I am amazed every time I move how quickly I feel my energy shift and it is always a positive shift.  Don’t wait for the perfect time or the perfect mood. Just move. Try different types of workouts. Vary your workouts. Try to find something you enjoy. Don’t just do something because it’s trendy. There are too many options to dread your workout. If you have children, work out with them. It will teach them to move and it’s fun. It won’t necessarily be a “perfect” workout but who cares. For myself, I get moving when I have some energy or to help boost my mood. I usually try to do some yoga to just connect to my body and breath and release tension and stress.  If you had to name your healthy diet, what would you call it?  I believe in wellness. It’s a lifestyle. I believe in eating fresh, local, and real food. I avoid processed foods and cook as much as I can because I can control what I am putting into my body. I pretty much eat everything. I do not believe in cheat days or punishing myself for eating certain things. Food brings me immense joy. I try to not wait to eat until I am starving. I eat 3 meals a day and have little snacks throughout. I control my portions. I don’t fill my plate. I listen to my body. Your body will tell you what it needs if you listen. Pregnant women aren’t the only ones with cravings. Has it been hard to stay on track with your nutrition while in quarantine?  My father is a Cookie Monster so when I was staying with him, staying out of the pantry was tough. In my home, I avoid stocking my fridge or pantry with a lot of tempting snacks. Now that I am in my own space, I have been doing much better with my nutrition. I also just feel so much better when I avoid a bunch of sugar.  Your go-to breakfast?  Yogurt, fruit and granola. Colder seasons I love oatmeal and berries with honey.  What’s the one food you always have in your fridge? I only get to pick one? I always have eggs, apples, yogurt and almond milk. What do you eat before and after a workout? Before a workout, I’ll have a boiled egg and toast or a piece of fruit. I try to have protein after a workout —and hydrate well. Your favorite food indulgence? I love a good

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These Celebrities Have Healthy Workout Habits Worth Copying

Celebrity workout habits are not always the best place to look when it comes to figuring out the kind of exercise that’s right for you. (Stars! They’re not really that much like us…) Models, for instance, are already #blessed with a certain physique (that’s why they’re models, guys), and it’s generally not healthy to compare your beautiful, unique body to theirs. Meanwhile, actors often get caught up in trendy workout fads or have personal trainers on call working out with them for hours a day to get in shape for a role. (We’re guessing you don’t have time for that between meetings.) But some superstar celebs actually do show off down-to-earth fitness routines that can inspire you to incorporate more (and more effective) exercise into your life. And now that you can follow their lifting and lunging on Instagram, you can even imagine one as your new workout buddy. Because…why not? Check out the healthy workout habits of these five inspiring celebs, below, and then use that inspiration to recommit to a solid schedule next week (or to try something new!). Healthy Celebrity Workout Habits That Inspire Lea Michele Michele is truly passionate about healthy eating, fitness, and self-care, starting with an egg-avocado healthy breakfast every morning. And her workouts are all about cross training: She’s a regular at SoulCycle but also loves super fun dance-and-strength training workout Body By Simone and CorePower Yoga, which incorporates strength and core work into a yoga flow. Jennifer Aniston I mean, of course Jen knows how to get fit while also staying totally grounded. Aniston has been practicing an athletic form of yoga with teacher Mandy Ingber for years. Yes, she presumably gets VIP sessions we wouldn’t have access to, but she also attends public classes like it’s NBD and also mixes it up with running, spinning, and dance cardio DVDs on her own. RELATED: A 30-Minute Yoga Routine to Fight Stress and Build Strength Alison Brie Brie is a poster girl for the benefits of heavy lifting for women. She deadlifts well over her own weight and can do multiple sets of ten pull-ups. Um…seriously…that’s an insane number of pull-ups. She got there by lifting lots of heavy weight with trainer Jason Walsh. While you may not be able to afford Walsh, anyone can pick up a barbell and get to work, and Brie also and takes classes at Walsh’s Los Angeles studio, Rise Nation, where you could easily drop in for inspiration (and to even sweat alongside her). RELATED: How to Get Abs Without Doing a Million Crunches Kate Hudson Hudson’s fitness prowess is no secret; she’s got her own activewear line, Fabletics. When it comes to workouts, she loves switching things up regularly. But her go-to is Pilates, which she says challenges and changes her body like no other method. Gisele Bundchen The world’s most famous supermodel is no lightweight when it comes to fitness. She throws punches and kicks during Muay Thai sessions and balances out that intensity with Pilates and yoga. She also hits the gym regularly with her husband. Finally, she trains with Jill Payne, the creator of Spiritual Athlete, a method that incorporates mindfulness techniques like deep breathing and visualization into workouts. Payne’s program is available for us mortals online. (Photos: Instagram/@gisele, @leamichele, @katehudson)

Celebrity Trainer Holly Rilinger Shares Her Healthy Secrets

Here’s a fun fact about celebrity trainer Holly Rilinger: She’s not a fan of road biking. That’s despite the fact that she built a crazy-loyal following of fans while on a bike…albeit, the indoor kind. Rilinger is currently the creative director (and a top instructor) at growing indoor cycling brand Cyc Fitness. She’s also a Nike master trainer (and you may have seen her on Bravo’s Work Out New York last year). And while she’s a pro at motivating people to pedal faster, she also knows the benefit of slowing down and getting centered. Evidence: She’s also the creator of LIFTED, a workout that pairs high-intensity interval training with meditation. RELATED: Try This 2-Minute Calming Meditation Turns out meditation is just one of the ways Rilinger takes care of herself while pushing her body—and clients—to the limit. Find out more, below. How Does Holly Rilinger Live a Nutritious Life? What’s your go-to workday dinner? Either sushi—my go-tos are sashimi and non-rice rolls—or RARE Steak and veggies. What’s the one food you always have in your fridge? Avocado. It’s my quick fix! The one food you’d never buy? Processed meats. The snack you always have with you when traveling? There’s a great new bar on the market called Nutshell. Fantastic ingredients and made in small batches. What do you eat before and after a workout? Before, it depends on the time of day and how much time I have before the workout. I like fruit in the morning before my workouts. Midday, I can eat protein, like slices of chicken or eggs. Post workout: I love a good smoothie with protein and greens. My favorite proteins right now are pea and collagen. RELATED: 3 Foods That Boost Collagen That Aren’t Bone Broth Your favorite conscious indulgence? Corn Cookies and Cereal Milk Ice Cream from Momofuko! (I just got excited.) Other than water, what do you sip regularly? Ginger Fireballs from Juice Press. How often do you exercise, and what’s your workout of choice? 6 days per week! I teach indoor cycling at Cyc and it’s my PASSION. How do you stay active outside the gym? I’m a big surfer. If I could surf every day, I would. It’s HEAVEN. What’s your go-to tool for managing stress? Meditation. I meditate every morning for at least 10 minutes. Do you have a favorite health gadget? Lacrosse ball. It’s my portable foam roller and helps me work out the knots. RELATED: How Your Lymphatic System Can Help You Lose Weight How do you express and spread love? I share my journey through my work. People love to hear where I’ve fallen along the way. They love honesty. I’m such a work in progress. We all are. I don’t eat perfectly or feel great every day. I like to share these sides of myself so that other people feel like it’s okay to be less than perfect. What’s your weirdest healthy habit? I don’t know that it’s weird, but I like to sleep A LOT. I also need a lot of alone time. I need to recharge by being alone. I give a lot to others during my regular day, so partying and socializing is not a huge part of my life. Which healthy habit do you wish you had more time for? Yoga. I need to make time for it. Lightning Round Meditation or massage? Massage. A hot shower or a soothing bath? Hot shower. Almond butter or peanut butter? Almond butter. Coffee or tea? Coffee. A long run outside or a dark spin class? Dark spin class.

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