Workout on Your Birthday!

Birthday Workouts

Ever see your friends posting about their fun, and exciting birthday workouts? Maybe for turning 30, 50, or other milestone birthdays? A custom birthday workout is a healthy alternative to partying and excess. But, how to choose a birthday workout? Where do you start?

Build Your Own Birthday Workout!

Here are some guidelines for building your own fun, exciting birthday workout!

  1. Make it your own! Your birthday workout needs to be unique and exciting to you. So, if you like pushups, build your birthday workout around pushups. If you like hiking, go hiking!
  2. Connect it to the age you are turning! Make sure some component of your workout connects to the age you are turning. Connecting the workout to your age will help you celebrate, and be motivated for your birthday workout! For example, maybe you are turning 50, and you want your workout to be 50 pushups. 5 sets of 10 pushups is one way to do it, but there are many other ways you can do 50 pushups, or multiples if you are really good at pushups!
  3. Make it Familiar! If you have never done Barbell Deadlifts, your birthday is not the time to load up the bar and crank out the amount of reps to correspond with your age. Pick an exercise or routine you are at least somewhat familiar with, and tailor it to your birthday.
  4. Make it Realistic! I am turning 35, and there is no way I am going for a 35 mile hike because A). I don’t hike, and B). I have never walked or run 35 miles at one time. If you are not realistic with your birthday workout, you will miss the last point, which is:
  5. Make it fun! Make sure your birthday workout challenges you, but that you are able to have fun with it! If you design a birthday workout that you cannot complete (like a 35 mile hike for me), you are not going to have a lot of fun, and you might get injured.

Celebrate Yourself!

Make sure you congratulate yourself, and celebrate completing your birthday workout! Give yourself credit for prioritizing health on your birthday.

Keep a Record!

Maybe you can start a birthday workout tradition! That way, you can look back year to year at all of your birthday workouts, and marvel at your progress and creativity!

Photo by Pineapple Supply Co. on

Birthday Workout Summary

In summary, here are the keys to designing your own, unique birthday workout:

  1. Make it Your Own!
  2. Connect the Workout to your Birthday/Age!
  3. Make Sure You are Familiar with the Exercise(s).
  4. Be Realistic!
  5. Make it Fun!
  6. Track Your Progress!

Sample Birthday Workout

My example, on my birthday I plan to complete:

  1. Push Presses, with a pair of 35 lb Kettlebells, for a total of 3,500 lbs lifted! (50 total reps of 70 total lbs).
  2. I will follow this up with a 35 minute jog…these are both exercises I am familiar with, related to my birthday, and are fun and challenging!

I hope this was helpful and inspires your creativity to make it a fun and fit birthday!

Check Out My You Tube Channel!

Hi everyone! Hope you are having an awesome summer, and that you have some great plans if you have the day off on July 4! I recently started a You Tube channel, and have been uploading videos (10 minutes or less) on topics such as lifting safely, mobility and stretching, and I have just started a series on nutrition.

I hope you find them helpful, please contact me through the blog or social media if you have any questions.

New Years Resolutions, and keeping them…

person holding stay focuseds paper

Photo by on

Hi everyone, first of all Happy New Year! I hope everyone is having a fantastic start to 2019!! I posted some encouragement on my Facebook page about New Years resolutions last week, please give it a like if you want to get some quick updates and useful tips in between blog posts. My post was encouragement not to get swept up in the weekend, and let healthy resolutions fall by the wayside. Pretty easy to say, but I have some extra insight on putting this into practice…

Say you have a resolution to not eat chips, not drink, not eat chocolate, etc. Notice the key word in any of these resolutions involved in eliminating bad habits? NOT. If you frame your result ion in a negative, you are already starting from a deficit. Let me show you what I mean:

If you are able to, please stand up. Now, while you are still standing, read the following statement: DO NOT STAND. What happened? Did you have to pause for a moment before you sat down, or took another position that was not standing? Wouldn’t a more understandable command be, PLEASE SIT DOWN?

If we communicate with ourselves in this manner, we are likely to experience similar results. Thinking or saying I will not eat chips, I will not eat chips…you get the idea, first you have to think about eating chips, and how good they taste!

What to do? Replace whatever habit you are trying to reduce or eliminate with an empowering alternative. For example, if you love snacking a night and want to eliminate this behavior to improve your health, find something healthy to put in it’s place. For example, maybe you decide on drinking a nice, relaxing cup of herbal tea in the evenings going forward. While drinking the tea, say to yourself, I make healthy decisions, this tea is calming and helping my body fight off free radicals! Obviously customize this for your own goals, but you get the idea…say and do something empowering and positive, rather than negatively framed.

If you don’t replace whatever you are trying to limit or change with an empowering alternative, you are basically relying on will power, which will only take you so far until the temptation is just too much.

What empowering alternatives and new habits can you build/embrace this New Year! Message me on Facebook, I’d love to hear!!

Motivation to Workout?? Location, Location, Location…


Photo by Victor Freitas on

When we talk about what motivates us to workout, the venue/location is a very underrated aspect. Some of us are inspired to get up everyday and go to our gym where we are members, others by the open road, others by a home gym…the point being, location matters!

For example, if you do not feel a sense of community at your gym, if you feel judged rather than welcomed when you go in, how likely are you to be motivated to go there, let alone give it your all and get results! On the flip side, let’s say you have some equipment at home, but every time you go to use it, the draw of your couch is too appealing to resist! Not likely to get the results you need, so maybe a change of venue away from home base is needed.

My example, I am lucky enough to work at a University with Division 1 Athletics. The campus has expanded over time, and so have Athletic Facilities. However, I recently discovered that the former Basketball arena is still being used by the track team and others to train (as a former Track/Field Athlete, no respect I tell ya). The facility is open to all comers, and includes an old school indoor track, rubber mats, and a pull up bar. I have never been turned away, as practice is typically not taking place 12-1 during lunch hour.

I am finding myself incredibly motivated to take advantage of this current/former training ground for Athletes and Champions during my lunch hour. If you are motivated by nice, new facilities, you may not appreciate the out date steam pipes that rattle during the winter, old chipped paint, and rustic appearance…and if so, that is totally cool, you do you. I personally am motivated by the old school nature of the facility and banners hanging in the rafters, and I can’t wait to go today for some jogging, push-ups, Abs, and pull-ups!

We are all motivated by different things, so the take-away for the week(s) leading up to New Year’s is think about how motivating your exercise environment is…if the answer is that it is demotivating, how can you change it and make it exciting??

Get after it!!!

Breaking the Final Barrier…YOU!!!

closeup photo of person s fist bump

Photo by on

Hello friends, if you saw my Facebook teaser, you will know the theme of this post: the ultimate barrier you need to break is really all about…you. Think about the topics that serve as barriers…I challenge you to think critically, are they really barriers? Does how you perceive them matter??

Recently, I engaged in a conversation with my work team, and I challenged them to think about the following concept: The exact same topic can be either workplace gossip, or healthy conflict necessary to move an organization forward, depending on the methods used to address the topic. I believe the exact same thing is true with our health; the exact same topic can be either a barrier, or an opportunity, depending on how we approach it!

Here is an example: Finances. Finances can be a barrier…I need more money to get a gym membership, eat organic, get a personal trainer, take a class…If I can just get more money, it will be easier to get healthy. At face value, sure, sounds logical, but let me play out another scenario for you. The same person has been seeing finances as a barrier to health/fitness, and wins the lottery, what do you think happens? Will money solve their problems? Let me ask you another question, what do you think happens to a person who will not give a dime out of a dollar to charity who wins the lottery at $1 million? Will they donate $100,000 to charity (10%)?? Probably not!

Rather than focusing on a topic as a barrier, here is an idea, focus on it as an opportunity. Seriously, think of the example of finances…if you really wanted to, what could you do to improve your health, that would cost you no money?

  1. Walk more
  2. Eat less candy
  3. Switch to black coffee
  4. Switch soda to water
  5. Switch booze to water
  6. Take the stairs
  7. Quit smoking
  8. Dance more
  9. Laugh more
  10. Stretch more

Etc, etc, etc…The take-away, is money important, heck yeah! Is motivation important, yup! However, anything we come up with in our head as a barrier, can also be translated in another way, an excuse. Those who believe they can, and those who believe they can’t, are both right. Hope you enjoyed this post series, please connect with me if you have any questions or suggestions on future topics!