exercise

Eating Disorders 101: A Guide for Personal Trainers and Group Exercise Instructors

Eating Disorders 101: A Guide for Personal Trainers and Group Exercise Instructors

As personal trainers we’re taught to educate, motivate, and inspire our clients. We frame our services as the “ultimate accountability tool”. We attract clients who want to change their body and change their life. We are taught to cheerlead them through every pound and inch lost, and help them stay consistent with their workouts so they can “get results fast”. Our clients brag about how often they work out, how many calories they burned in a session, and how “good” they were on their diet. We high five them, and of course share every before and after picture on Instagram. We get so caught up in the #fitspo (fitness inspiration) of it all, that we don’t realize how much the fitness industry glorifies, or at the very least, normalizes disordered eating and exercise behaviors. The question remains, are we really helping our clients, or are we actually encouraging them to develop an eating disorder?

5 Moves in 5 Minutes

Tackle this total body workout in just 5 minutes! No equipment required.

If you have more time (I bet you do), try it 2-3x through with a 3-minute break between rounds. Leave a comment below and let me know what you think!

 
 
 
 

Pre-Workout Mocha

It's never fun getting to the gym or your workout class and feeling weighed down by your last meal. It's also never fun finding yourself starving in the middle of a tough workout. That's why I love this hearty, antioxidant loaded hot chocolate recipe to help fill me up (without making me cute), and boost my energy levels before a workout.

Small amounts of caffeine can enhance workout performance, allowing you to increase endurance (such as run longer) or enhance muscle recruitment for strength training activities, such as lifting weights. Remember, just because some is good doesn't mean more is better, so make sure to drink water to balance out the dehydrating effects of caffeine as well. 

Raw cacao powder is loaded with antioxidants, almost 10x more than blueberries. When you workout, your body goes through a natural inflammatory process. Making sure you load up on antioxidants both before and after your workout will ensure your body has everything it needs for speedy repair and recovery. 

The small amount of maple syrup has simple sugars, to give you just enough energy to get through your workout, and the fiber and healthy fats in the cashews help ensure that your blood sugar levels don't spike immediately after you enjoy this tasty beverage. 

Try drinking this ~60 minutes before your workout for best results. And please, leave a comment below and let me know how you liked it!

Pre-Workout Mocha

  • 2 cups almond milk
  • 1 shot espresso (optional; eliminate to make this a hot chocolate)
  • 1/4 cup cashews
  • 3 tbsp raw cacao powder
  • 1 tbsp maple syrup
  • 1 tsp vanilla

In a medium sauce pan, heat almond milk, espresso, cashews, and vanilla. Heat just before boiling. Pour into a blender and add cacao powder and maple syrup. Blend until smooth and enjoy!



Feeling Stuck? Break Through Creative Blocks with This 15-Minute Workout

Ever feel like there is a giant roadblock in the way of your creativity? I'm not necessarily talking about "traditional" creativity (like painting or sculpting). Maybe it's simply writing a difficult email, or completing a project at work. We can all get a little stuck sometimes, which is why I created today's workout.

The workout focuses on activating the second chakra, located right above the pubic bone. This is where your creativity is stored. Now, if you're not "into that stuff" no worries. This is also where your core muscles live, muscles that typically go to sleep throughout the day as we sit, slump, and slouch at a desk, driving in the car, or lounging on the couch. No matter what school of thought you believe, there is some stagnant energy floating around in that region, and this workout is exactly what you need to flush it out and tone up the core muscles in the process. Give it a try!

 
 

As always, leave a comment below and let me know how you liked it. 

 
 

Upper Body Strength Builder

One of the most common things people say when they come to my classes is "I have no upper body strength." Then I ask, well what do you do to strengthen your upper body? ...Silence. 

Pushups, pull-ups, weight training, it's not something that comes naturally to a lot of us, so we have to carve out a little time to build up some strength and endurance. All you'll need for this workout is a set of light weights (I recommend 3 pounds) and a light resistance band or long towel. After you're done, leave a comment and let me know if you liked it!

 
 

BodyLove Studio is Here! + A Total Body Workout

I've decided to try something new, and I can't wait to hear what you think. I'm going to start adding a weekly workout post every wednesday. But, after spending the last six months thinking about putting this out there, I knew I wanted it to be a little bit different. 

If you know me, you know I love a good workout video. But, what I don't love is how they inspire women to workout by tapping into those deep-seeded insecurities most of us have. "Belly Fat Buster" "Get Rid Saddle Bags" "Bye Bye Back Fat" or "See ya Later Cellulite." 

Look, I get it. I would be lying if I said I never thought about the superficial benefits of exercise. But what I've found after over 10 years in this industry is that if you keep talking to your body in this negative way ("I hate my thighs, my belly, my arms...") you will never achieve the results you want. 

This notion inspired me to create a virtual fitness studio, BodyLove Studio, where the philosophy is simple: show up to do the work. The purpose of these workouts is not to fight your body, it's to help show you just what your body is capable of so you leave with love and appreciation for everything that vessel can do for you. Check out the first Total Body Workout, below. 

After you're done, please leave a comment below and let me know what you thought! What other types of workouts are you looking for? If you like this workout, make sure you subscribe to the BodyLove Studio Youtube Channel.

 

TOTAL BODY WORKOUT

 
 
 

10-Minute Gliding Disc Workout

One of my favorite pieces of workout equipment, actually isn't a piece of equipment at all! It's a simple solution to moving furniture around a carpeted room - a gliding disc. 

Yes, there are people making a lot of money selling a very similar product as a piece of gym equipment, but I prefer to use these because they really make it easy to slide into a full range of motion. 

Today's video is a 10-minute total body workout just using this disc. If you don't have one at home, don't fret. You can use a thick paper or plastic plate on a carpeted surface or a towel or washcloth on a hardwood floor. But if you'd like to buy the four-pack of sliding/gliding discs, grab them here. 

 
 

Love this workout? Let me know what other 10-minute workouts you'd like to see in the comments below!

 
 

Why Walking is Better with a Dog

Over the last couple of years my fabulous mother has lost over 50 lbs by simply eating healthier and walking. No other fancy workout routines, just by adding more steps to her daily life. This is something I'm always trying to convince people of trying, but have always found hard to do myself. See, I like walking, but I always think it would be way more fun if I had a dog to make the walk more purposeful.  Unfortunately, my living situation (a tiny 350 sq/ft apt and long hours outside of the house) wouldn't serve a pup very well. But after losing our sweet, beloved family dog, Sammi this year - I've been exploring any way to make city living with a dog a reality. So when my friends Crissy and Charlie Saunders announced they were creating walkzee, an online platform connect people to shelter dogs - for walks - I knew I had to do whatever I could to make the vision a reality. More people walking, more dogs get fresh air, and more dogs being adopted! It's truly a win-win-win.

Watch my interview with Crissy and Charlie to see how they came up with the idea, and scroll down to see how you can make walkzee a reality.   

 There's about 2 weeks left of their Kickstarter Campaign, and they have about $8,000 to go - If they reach their goal, walkzee will be a reality by this summer (ahhh, summer)! Now if I had $8,000 I'd pledge it myself, but I don't. So here's how I'm going to sweeten the deal: aside from all of the attention and swag you'll get, I'm going to offer a free Your Health 101 session to anybody who pledges over $100 after watching this video. Just e-mail me at Jessi@JessiHaggerty.com after you donate to schedule your appointment.  

Pledge: bit.ly/walkzee

If you want to donate, but aren't able to - please share this message with your friends. Help us make Walkzee a reality!

Tweet: Pledge $100 to @Walkzee and get a #free Nutrition Consult with @JessiHaggertyRD bit.ly/walkzee. E-mail Jessi to schedule!