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

Are You Making These At-Home Workout Mistakes?

With most of the world on COVID19-induced lockdown, it’s safe to say our workouts—and lives—look very, very different than they did just a few weeks ago. If you’re feeling stiff and stir-crazy (we are!), the good news is that you can easily sweat out some of your frustrations in the comfort of your own home. Where a lot of people go wrong: treating their at-home workouts like a second-rate version of the real thing. But with these tips from trainer and Nutritious Life ambassador, Hollis Tuttle, you’ll score a better sweat session than ever, promise. RELATED: 5 Yoga Routines to Build Strength and Reduce Stress in 30 Minutes or Less Don’t dismiss your bodyweight. “Your bodyweight can most definitely provide enough resistance to build strength,” Tuttle says. “Although you aren’t moving any additional weight, like a dumbbell or kettlebell, you can always increase the number of reps, add sets, or do a more difficult variation as you progress.” Set up your space.  “Make sure that you have everything needed to have a great workout like your mat, water, a towel, music, and a designated program. With that in mind, don’t forget to remove any distractions. Instagram can wait for 20 to 60 minutes.” Create a schedule. “Schedule your at-home workout just like you would if you were going to a studio. Put it in your calendar and include a reminder.” And don’t cancel on yourself!  Dress the part. “Go ahead and put on one of your favorite workout outfits. You will be ready for a sweaty selfie!” Focus on form. “Be sure to be extra mindful of your movement and if possible, use a mirror to help keep yourself in check.” RELATED: How to Do a Perfect Squat   (Featured photo: Shutterstock)

Leanne Shear Promotes Fitness Feminism and Eats Kale for Breakfast

For Leanne Shear, opening a fitness studio was never just about giving people a place to get in some cardio and sculpt their abs. Uplift Studios was the first women-only fitness spot in New York City, and under Shear’s leadership, it’s become a destination for female empowerment. It’s a place where women show up to build muscle and then also make connections, find community, and further their careers. The tagline she uses to explain it all—Strong Women Uplift Each Other—could not be more accurate, and her focus on supporting new discussions around feminism (that lead to action) is part of who she is. In reality, “living consciously” seems coded into her DNA. “For me, it means understanding that life is always going to be a little crazy, a little cluttered, and sometimes off-kilter,” she says. “I don’t believe in the idea of ‘balance’ because I think it’s just another patriarchal concept which makes (especially) women feel bad about themselves, and thus, subjugated. So, I embrace the madness and excitement—the poles—of this life!” Here’s how she does that day-to-day, and how you can emulate the habits of someone who describes herself as a  “fundamentally happy and resilient person.” Sounds like a good plan, right? How Does Leanne Shear Live a Nutritious Life? If you had to name your healthy diet, what would you call it? The Anti-Diet diet! I don’t believe in fads or trends or calorie-counting when it comes to being healthy. RELATED: What Yo Yo Dieting Actually Does to Your Body What’s your go-to breakfast? I honestly often eat my homemade kale salad with lemon and tahini for breakfast: I wake up craving it! Your go-to workday lunch? Lentil Soup from Pret A Manger next door to Uplift. Your go-to workday dinner? I prefer to eat a lot more in the middle of the day. I am not a “big dinner” kind of person, so in the evening, I’ll snack on almond butter and brown rice cakes or something small and tasty. What’s the one food you always have in your fridge? Pickles from the Chelsea farmers’ market. The snack you always have with you when traveling? Dry roasted and lightly salted almonds from Trader Joe’s. RELATED: The 7 Healthiest Frozen Foods at Trader Joe’s What do you eat before and after a workout? Almonds before and a hearty meal after. Your favorite food indulgence? Cheese (and a nice Pinot Noir) for days! Other than water, what do you sip regularly? Green tea, Verday Chlorophyll Water, Jus by Julie juice…and wine. How often do you exercise, and what’s your workout of choice? I try to work out every day, even if it’s short and sweet. Running is my first true love, I adore Uplift’s classes, I spin at Cyc, and do yoga at Modo. How do you stay active outside the gym? I live in NYC so am accustomed to walking everywhere, even cities like LA, where everyone else is driving (and looking at me like I’m crazy). How do you pamper yourself when you need it? I head straight to The Strand or Three Lives to binge on some books. How do you express and spread love? Is it weird to say in all ways, as much as I can, and every day?! I’m known to sprinkle “Love you” into conversations with people whom I’ve just met! RELATED: How Gratitude Transformed One Woman’s Relationship What’s your weirdest healthy habit? Making “healthy nachos” with black beans, Greek yogurt instead of sour cream, salsa and Mary’s Gone Crackers as the “chips.” My friends always make fun of me for those, but I love them! Which healthy habit do you wish you had more time for? Stretching and foam rolling. 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? Tea. A long run outside or a dark spin class? Long run outside.

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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.