How to Become a Fitness Minimalist to Reach Your Weight Loss Goals

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This minimalism lifestyle has really struck a cord with me. The other day, Kaya and I dropped off 5 garbage bags full of clothes, shoes, bags and toys/baby gear for charity. I came home and immediately noticed more things that just had to go. In addition to clearing the clutter in my home, and digital life, I’m becoming a minimalist in other areas. My hair routine has been pared down even further and skin care routine is using products with as few ingredients as possible. Minimalism is sneaking its way into my fitness as well.

It’s just making my life easier to be a Fitness Minimalist.

Here are a few ideas on how to start Fitness Minimalism in your daily life to reach your health and wellness goals:

Minimize your Meals

I don’t mean eating less, or even eating more simply prepared foods (both of which would be clutch for your weight loss/fitness goals) I just mean minimize your choices in meals. The goal with cozy minimalism is to simplify and feel good about it. So don’t pare down to just beans and water or anything crazy restrictive. Just choose your favorite healthy meals you enjoy preparing and repeat them frequently. This eases the hassle of meal planning, meal prep, and grocery shopping. You’ll be able to eat healthier more often and with less issues that lead to fast food or other unhealthy choices.

This is really changing my life. I’ve been eating the same few meals over and over and over. (OK Full disclosure this goes out the window the full week before aunt Flo, #ijs) There are a few staples we count on as a family and it’s just so easy to do and makes a big difference in stress level.


Make Workout Clothes a No-brainer

Well, most of my clothing is workout gear…I tend to wear them to work out and end up wearing them all day until I get a shower at naptime or at night. (Don’t be like me.) Have a few quality pieces that fit well and make you feel secure and comfortable on hand. Keep them in the same drawer or area of your closet. Have them all work well together so you can easily grab and go for your workouts without having to dig through for matching items.

Remember, simplifying is the goal. If you feel good in what you’re wearing to exercise and don’t have to work hard to get there, you’ll work out more often. #noexcuses

Reassess Your Workouts

Take a look at your workout routine. Are you going to the gym and dreading it each morning? Maybe switch to at-home workouts that can save you time (and gas money). Are you doing lots of cardio but no weights? Figure a way to add it in. A solid routine should allow for cardio, strength and flexibility. Perhaps it’s time to sell, donate or give away your workout gear that’s cluttering your home an do workouts that use body weight and require no equipment.

The key is: Make sure your workouts fit your schedule, your personality, and your current lifestyle. Doing a workout you dread, or one that was convenient when you were at your old job….that’s not fitness minimalism. Pare down the drama, pare down the stress and you’ll notice your excuses for not working out will be pared down as well.

I’ve been going for efficiency in my workouts lately. I don’t have too much time to work out and I don’t want to wake up any earlier than I already do. Orangetheory Fitness classes have been a lifesaver. They’re super efficient. Just one hour 3 days a week and I get my cardio and weights in.


Don’t Chase The Fads

Pick your workout routine, schedule, style, type… and stick with it. Find your exercise soulmate! New workouts are popping up all over. Resist the urge to buy the latest equipment you see advertised, or try the new local class. Know what works for you and stick with that for simplicity’s sake.

While I’m currently doing a “trendy” boutique workout, I also still have my gym membership and use it for my tried and true workouts. I’ve been receiving (and happily ignoring) ads in the mail and online for barre classes, crossfit, and boot camps. I may try them in the future, but for now I’m keeping it simple with what I know is working well for me and my schedule.

Easy Logging

Logging workouts is crucial for motivation as well as seeing your ongoing progress with your fitness and wellness goals. Make it easy to stick to, and fit into your life. If you’re a digital person you can log your meals/workouts online or on many apps on your phone. If you’re a paper and pen person just pop the notes into your daily planner or even on your wall calendar. The simpler the better.

This is something I’ve done forever. I have to keep my records of workouts, but I know if I create an elaborate system I’ll get overwhelmed or get unhealthily obsessive. For me, an easy system of simply checking off the day on the calendar, or quickly jotting down miles or what workout I completed is best. This way I don’t need a separate planner (but if you want one, check out the ones below) and I dont have to…think. LOL #minimalistthinking


Those are just a few of the ways you can become a fitness minimalist. It just makes life easier, lowers your stress, and removes your roadblocks to working out or eating well. Best of luck on your journey!!

Read about Cozy Minimalism Here

Other Minimalism Posts:

Minimalist with Children

I Threw Away My Kids’ Toys

Do you think you’ll become a Fitness Minimalist?

OrangeTheory Fitness Review

Orangetheory Fitness Review - Inside Orangetheory Location

I didn’t read an Orangetheory Fitness Review before I started classes last month…so I’m sharing this one to help someone make the decision to try out OrangeTheory for themselves…. I was looking for something new besides the gym where I’m currently a member. I looked at crossfit gyms, barre classes, and boot camps before settling on Orangetheory. I needed something that would be different to shake up my at-home beachbody workouts and my lifting dates with John. (And I needed something that would be intense enough to have me see some results quickly.)

I’m gunna tell you that right now I love this workout.

You will love Orangetheory Fitness too if you:

  • Enjoy being moderately social but hate people really trying to start convos with you when you’re working out
  • Enjoy gym classes but hate how cheesy/easy/uncustomizable they can be
  • Don’t want to feel like everyone’s looking at you while you workout
  • Appreciate personalized help from a coach, but not being screamed on by a drill sergeant
  • Want to lose weight, increase endurance, increase strength, increase mental fortitude
  • Dislike traditional gym settings for whatever reason
  • Enjoy a little positive reinforcement when you’re kicking ass
  • Like to push yourself, are competitive in the least

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Excuses you may have for not working out, or not joining a gym etc, are all out of the window with Orangetheory Fitness:

I don’t like gyms – it’s not a gym, it’s a boutique fitness studio feel

I don’t like group class stuff – it’s the most independent “class” environment ever

I don’t like people watching me work out – nobody gives a damn about you, they’re focused on their own burn

But my knees – There’s bikes/rowers, not just treadmills, and even on treadmill you can walk

But my neck/back/old injury/surgery/pregnancy – There are (several) modifications for everything we’re asked to do

I don’t like instructors yelling at me – They don’t. They instruct, cheer you on, give one-on-one help when needed (this is dependant on facility i’m assuming I go to the Royal Palm Beach location and the instructors there are the shit!)

I’m out of shape – Who cares? You start where you are and orangetheory fitness will get you into shape

I’m too old for intense workouts – it’s only as intense as you make it, and there are members of all ages. Some days I’m the only person in my class that’s not gray.

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OK… now that that’s out of the way… This is what Orangetheory is in their words:

The physiological theory behind the Orangetheory workout is known as “Excess Post-Exercise Oxygen Consumption,” or EPOC. By providing you with a heart-rate monitor and POD, we can monitor your 5-zone interval training sessions that we call the Orange 60. During the 60-minute workout, you will perform multiple intervals designed to produce 12 to 20 minutes of training at 84% or higher of your maximum heart rate, which translates to Zones 4/5. This program design produces workout “afterburn” effect, which is an increased metabolic rate for 24 to 36 hours after the workout. When combining the amazing workout with EPOC, our clients burn an average of 500 to 1000 calories.

The Orangetheory workout will produce increased muscle Endurance, Strength and Power and if desired, tremendous weight loss. With energetic music, a talented group of fitness coaches and a high-energy studio, you have the recipe for a workout that produces BIG and LASTING results.  (You can read their philosophy here!)

In MY Words: 

You strap on a heart monitor, enter class and begin a guided workout. The class is split into cardio and strength. So you’ll either start on treadmill/bike or rower or on the floor for weight/strength training. Each class is an hour long and you get a full body workout as well as cardio in within that hour. No two classes are the same. I Repeat: NO TWO CLASSES ARE THE SAME. That was the draw for me because I bore easily.

After the workout you receive your results from your heart rate monitor right to your email. You see how many calories you’ve burned, and how long you were in each heart rate zone. Your goal is to be in the orange zone which is what lets you know you’ll be burning more calories over the next hours post-workout.

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Now, I’m going to be 100% honest with you, cuz that’s how I do.. There are negatives as I see it:

  • Nickel & Diming – I just paid $169/month for unlimited classes (this varies by location, FYI) and you’re gunna gank me for a $30 or $60 heart rate monitor? Dude… just include that in the cost for unlimited members. And if I forget my own monitor I have to rent one for the day? Um…it’s sitting in the drawer and I’m a member… just give it to me to borrow.
  • Cost to Service ratio – So, the monthly cost is fine to me, I feel like I’ll certainly get my 170 worth each month, but when a facility has premium pricing, I expect premium service/user experience. (please refer to negative #1) Towels/bottled water included would be great start. When I suggest people try Orangetheory out, the cost is the major objection for most and I wish I could rebut with “Oh but they include x y and z…” but I can’t. (The customer service is awesome and friendly though)
  • Kids Club – I wish I could bring Kaya. That would allow me to attend class far more often. This is the 2nd objection that I get when I invite people to try it with me. It’s also the reason so many of my local south florida folks are going to the big gym nearby. That kids club is clutch!

Note: I can’t think of a single negative about the actual workout itself. It’s SOLID.

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Orangetheory Fitness is a great workout. Totally complete. I’m not a sweater. It takes a lot for me to sweat, and I leave every class drenched. Drenched. It’s disgusting and so gratifying. I go 3 times a week and have noticed results already.

My conditioning is improving. It takes a lot for me to get up to the orange zone, where before I was huffing and puffing early on. I’m getting much better with my rower form. As for physical changes, I feel like my legs and shoulders are getting slightly more defined but nothing major to report yet.

I suggest you go and try a free class and see if it’s for you.

There are options for drop-in classes or 4 / 8 classes per month memberships, as well as 10 or 20 class packages too. John tried his first class on Saturday and he loved it. (check us out on our way to class, we randomly FB lived)

 

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Oh, that reminds me. I gave you a walk through of the Orangetheory Fitness location that I attend on FB Live a while ago. Check it out if you missed it: HERE.

So that’s my Orangetheory Fitness review.

Let me know if you decide to try it! Find a location near you!

Have you tried Orangetheory Fitness before?

honest-orangetheory-fitness-review-okdani

5 Quick Ways to Find Your Zen on Busy Days

Quick and Easy Ways to get centered and Find Your Zen on hectic busy days

Life is more hectic than ever. We are pulled in so many directions at once and we need to be able to find our zen and get re-centered quickly. It would be nice to be able to do a full meditation or yoga class whenever things get crazy stressful but that’s just not always practical. Here are 5 quick ways to find your zen on busy days.

Use Music

Put on a song that you love. This doesn’t have to be some zen instrumental or ocean sounds (unless that’s what you absolutely love.) Use whatever song you’re feeling at the moment and lose yourself in it for those few minutes. If I’m stressed out I will take a quick break, pop my earphones in, close my eyes and listen to Pac lose his mind on Hit Em Up before returning to care for the kids. When the song is over, try to stay in the mood it took you to, whether hyped up and ready for anything (as with the song mentioned above) or chilled out and peaceful.

Create a Focal Point

When things are crazy at work do you notice your eyes drifting to the picture of your family on your desk? This is one way to find your zen. It’s calming to have a focal point photo or image on your phone or computer, even a photo in your wallet to turn to when things get hectic. This helps you shift your mode from cray to zen. Another focal point to use is a mantra. This is just a brief word saying that you can repeat to yourself when you’re ready to go postal. A few mantras to consider are:

  • This too shall pass
  • I am strong and capable
  • Good things are coming my way
  • I am peace, I am love
  • Blessings are all around me
  • I can handle this

Deep Breathing Exercise

OK Stop. Relax your shoulders. Take a deep breath in for four counts. Hold it for four counts. Release it for four counts. How do you feel? Good, now do it 2 more times.

It takes under a minute, and it can relax you and get your head back in the game. You can easily find your zen once you’ve given your brain a minute to pause, enjoy the extra oxygen, and prepare to move forward.

This is just one of many breathing exercises that can help you get your mind right in the middle of a busy day. The benefit of this find-your-zen tactic is that nobody else has to know what you’re doing. You can do this practice while your boss (or your evil toddler) is screaming at you. They’ll be none the wiser and you’ll be better able to respond with love.

Moving Meditation

Don’t let the word meditation scare you. A moving meditation can be anything from a morning run or yoga session to washing the dishes or wiping a counter. I like doing a full body stretch when I need to get centered. I literally just stand and touch my toes, remembering to breathe, and turning my focus onto the good stretchy feelings in my back and legs. If you’re at your desk you can just reach both hands in the air and take a few breaths before releasing them.

If a quick stretch is not an option you can flex and release your muscles from your feet all the way up to your shoulders. The point is to take a second to move your body in the way that feels best for you at the moment to find your zen.

Close your eyes

I left the quickest get-zen-quick tip for last. So easy we even guide our toddlers to do it. Just close. your. eyes. (I mean…..unless you’re driving…then maybe do a different tip.) Take a minute and close your eyes. That’s it. You don’t have to do anything else, but you can couple this with a deep breathing technique or repeating a silent mantra….or both.

Closing your eyes physically shuts the stressor out of sight and subconsciously shuts them out of mind. With your eyes closed you can either just enjoy the “blank” space, or visualize your happy place. When super stressed I like to close my eyes and visualize my next step. Then I can just open my eyes and calmly get it done.

It’s your choice!

These are just a few of the many ways you can find your zen during busy days. It takes just a few second to get yourself back on track when things are hectic. Which tactic will you try first?

How do you find your zen?

Drink Yourself Healthy with Alkaline Water

alkaline water glass

Any wellness client who has ever worked with me will tell you that one of the aspects I push, hard, is drinking more water. Even if you don’t change your diet or exercise, if you add more water into your daily intake you notice a difference in about a few days to a week. As a coach I really stress this and I practice what I preach. My kids chug water whenever they ask for a drink.

We got the Cosan Pure Hydration system installed so that we could step our hydration up a notch. It uses hydrogen to alkalize the water you get from your tap.  There’s a 4 step purification process that happens in one sleek little machine. Check it out here: http://www.Cosanusa.net

When it came I got so excited. I have heard of the benefits of hydrogen water for a long while, and was geeked to give it a try. I’ve read that you should start slow when drinking alkaline water so that you don’t shock your system and have uneasiness. I also read that alkaline water works better to help your body from the inside out and combating the acidity of what we eat, even more so than eating alkaline foods.

If you don’t know, some of the benefits are:

  • Increased energy
  • Clearer skin
  • Decreased fatigue
  • Anti-Oxidant properties
  • Anti-Aging results
  • Improved metabolism

Sounds good right?

Installation is simple… John did it…. We had to get a piece from the hardware store since our kitchen pipes were weird, but for you it’ll be super simple. The instructions are clear and easy.

The unit itself… I love it. However it’s so pretty it makes me want to upgrade my old rusty dusty kitchen. So I now need stainless steel appliances to match it! (Sorry Johnny…) Outside of it being “pretty” it’s really well constructed and sturdy.

cosan pure hydration

We’ve only just begun drinking our hydrogen water so I’ll be sure to post results on snapchat so you can see/hear. The water itself tastes just fine. On the low, I was nervous about it. I was concerned with it being fizzy or having an odd flavor but it didn’t, thankfully. You can tell a difference in flavor from water straight out the bottle or straight from the tap, but it’s a great flavor.

We also tried out the Hydro Bullet. This is a portable system for alkaline water, easy to use on the go with any bottled water you have on hand. This makes it easier for me while I’m out with the kids running around.

hydro bullet

If you want to improve your health with alkaline water too, Cosan is offering my readers a cool bonus (and financing options too!) Use code OKDANI and you’ll receive a free Hydro Bullet with purchase of the Pure Hydration System! (It retails for $60 btw)

Visit COSAN USA today to learn more about the units.

PURE-HYDRATION-FLYER

 

 

 

Healthy Gifts for Dad + Full Fathers Day Gift Guide

It’s Dad season!

My dad is in town working on the house he bought nearby and I’m glad to be seeing him a bit more often. (Like Sunday nights for our Game of Thrones parties) I am no sure what I’m getting him for Father’s Day because he always says “don’t get me nothing. save your money.”

I am getting John something fitness/health related because he’s renewed his dedication to health and fitness. If you’re shopping for a health-conscious dad too here are some ideas from beachbody:

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22 Minute Card Corps

22 Minute Hardcore is the latest from Tony Horton. It’s quick, just 22 minutes a day! Based on straightforward military workouts that get results. It’s not “just for guys” but it’s a perfect quick workout for busy dads that want to get fit.

(I haven’t tried this one….yet. :))

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Body Beast

Body Beast is a killer workout program (I tried it back in 2014!) that gets results. The dad in your life that wants to build muscle and lose fat will love this. The trainer, Sagi Kalev is ‘tough guy’ motivational. It comes with a meal plan to help you get all the proper muscle building nutrition too.

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P90X3

I liked P90X3 a lot. It’s just 30 minutes a day but results are really noticeable quickly. If your shopping for a dad that likes variety in their workout this would be perfect. There’s strength, cardio, yoga/pilates, and lots of functional moves. It’s made to get you shredded if you follow the included meal plan.

If you’re interested in any of the programs mentioned above or any other beachbody program, feel free to ask me anything and I’ll gladly help you out. #shamelessplug

If you have hard-to-shop-for dads in your life, check out this gift guide from the bloggers of LINC:

(give it a second to load, and you can click right on the product image to learn more about it)

 What are you getting the fathers in your life for Fathers Day?