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Filtering by Tag: exercise

How to Make it to the Gym Daily...& what's in my gym bag

Lisa Eberly

Okay, so if I were to come home after work, sit on the couch to chill for a hot second, then go workout, I can almost guarantee that I will most definitely NOT be working out. 

I totally used to try that approach -- Oh I'm just going to rest for a minute here.... -- 20 minutes later I'm ordering a pizza and calling it a night (or getting very easily suckered into a happy hour). 

My approach to make it to the gym after work every day: never go home. 

When I leave around 7-8 in the morning, I'm GONE. I come home around 8:30 or 9 at night. 

I keep my energy up with things like yerba mate and energy bites, but what's really important to a busy day is keeping your hustle without showing your stress. This requires some ammunition. The bag. 

I always carry a tote or cute backpack with all the essentials for my busy day. Most notably, my things to transition from work to gym to dinner (in whatever order) without breaking a sweat. 

Here are my necessary items for a busy bag: 

1. Dove Dry Spray deodorant - spray is key now, especially if I'm slipping into a LBD while running out of the yoga studio. Roll ons just get white stuff EVERYWHERE, amirightt? And let's be real, deodorant is at the top of my list because no one loves: pit stains, stinky cubicles, or choking on perfume. 

2. A cute sports bra - I am a neutral tones kind of girl, but yoga and gym time is my time to shine. Bright colors, cool patterns, you name it. 

3. Headphones - long walks between work, gym, and home call for Audible (currently listening to A Short History of Nearly Everything) or Duolingo (currently learning to speak Polish). Walking to bus stops and/or work/gym/home are amazing times to boost productivity, particularly in areas outside of work and social lives. This includes creative outlets, hobbies, and joyful things, like reading, podcasts, learning new skills or topics, and more! 

4. Water - because, I mean, hydrate. #1 rule in life: drink water all day. 

5. Note pad and pen - I always keep a notepad on me because it's still my favorite way to jot down things to remember. Brilliant idea? Notepad. Grocery list on the go? Notepad. Giving a good book or health tip recommendation to your Uber driver? Notepad. 

6. Nourish promo products - you never know who you might meet who will need a logoed grocery bag or EOS lipbalm. 

7. Lipbalm - the EOS balm smells so good I could eat it. In fact, once my niece ATE my EOS lipbalm. So in case you're wondering, they're edible too. 

8. ALOHA tea and powdered greens to keep me running on high throughout the day. 

9. Yoga mat - in case I need to stop, drop, and downward dog. My office has this amazing happiness/balance room where I can do some yoga in the middle of the day. Always having a mat on you when you're a practicing yogi is really something quite nice. 

10. My planner (not pictured) - my planner isn't in this photo because it's literally never a few feet away from me. I was likely writing in it while this photo was taken. Live and breathe by the planner. 

What's in your bags? I'm sure I'm missing a lot....spill!! :) 

Photos by Tania Arceo

How much working out is too much?

Lisa Eberly

Not sure how to workout without burning out? 

Today, people can get a little intense about their workout. In fact, crazy workouts and exercise schedules is becoming the norm. 

Many of my clients are reporting working out upwards of 5-6 times per week for over an hour at a time and you know what? They aren't seeing results. 

Instead, they're seeing: injuries. sleep problems. missed social events. fatigue. 

I've got some surprising news for you: overdoing it at the gym can not only hinder your progress, but can actually lead to reversing progress and packing on pounds from fat. Dr. Holly Parker, personal trainer and PhD at Harvard (heard of it?), has found that “The benefits you want from working out—getting leaner, stronger, healthier—reverse when you don’t take breaks.”

The science works in three ways:

1. You actually see the benefits from exercise during the recovery stage. While working out, muscle fibers tear (teeny tiny tears), and once healed, they build muscles. However, if you're constantly tearing the muscles without the healing in between, the tears can build up, and changes in tone and strength can't happen. 

2. Exercising too much puts stress on your body, which increases cortisol levels. This hormone, cortisol, promotes fat build up and weight gain AND --wait for it -- INHIBITS the hormones necessary to build strength and muscle. So working out too much literally prevents muscles from toning and strengthening. 

3. Metabolism slows. Increasing lean body mass helps increase metabolism, leading to increased calorie burning throughout the day. However, too much exercise without enough calories to support it makes the body want to hold on to any calories it gets, slowing your metabolism. 

Here at Nourish, we recommend working out in 30-60 minute sessions, 3-5 times per week max. If your sessions are intense, daily back to 3 per week for maximum results. If less intense, feel comfortable 5 times per week. 

If you're unsure about managing your workouts, or are feeling anxiety about changing up your schedule, please book an appointment with us to chat it out and get you in a good groove! 

The Absolute Most Important Part of your Fall Workout

Lisa Eberly

Fall is always a busy time. People start getting into their productive groove again after enjoying summer. This usually means speeding up their workouts to make more time for work (or just to get back into a warm and cozy home!). Well, this may not be the smartest move...

This colder fall weather is really significant when it comes to our workouts, particularly outdoor ones. Our body runs at 98.6F at our core, but our extremities are subject to slightly colder temps when the weather is extra chilly. This means our muscles are not as warm as they are in summer. 

Working out with 'cooler' muscles puts you at higher risk of injury than warmer muscles. So, that's why we always 'warm up' before a workout. But, this warm up becomes twice as important when the temperature drops. Meanwhile, we start skipping it. So, make sure you stretch, stretch, stretch before you fall and winter workouts! Even if you think you won't be using that muscle, stretch it anyway! 

Additionally, a stretch is nothing without form and pace. Slow stretches with proper alignment are form are key for preventing injury. If you're stretching and not feeling it in the right muscles, try adjusting your form until you do! 

Keep your workouts safe and injury-free this fall! :) 

Curing Digestion Problems at the Mall

Lisa Eberly

First things first, I asked my client over and over again if I could share this story with the world and she very generously said 'yes please!' so, first, THANK YOU to my amazing client willing to share her story. 

Second, this article is going to talk about what most health bloggers are scared to mention: bathroom problems. Yep.

My client's problem: she couldn't *ahem* "go" to the bathroom until...wait for it...she was at the mall. 

That's why she came to see me, a dietitian, to help her fix her situation and get her going to the bathroom more regularly. 

The mall thing was an interesting twist. 

When getting my masters and in my clinical internship I learned something very important about the career path I chose: if you work in medicine, more conversations than you'd guess will revolve around your client's pooping habits. Whether you're a doctor or nurse or dietitian, you've gotta get reeeeaallll comfortable around da P-word. 

Back to the mall. 

I'm not sure if any of you notice this pattern or a similar one ("I only get the urge to go when I'm ________"), but after careful scrutiny, my client and I determined the root cause of her shopping-induced urges. 

Can you guess what it was? 

I'll wait...


Yep, walking. After discussing her usual habits, my client and I discovered that, more often than not, she wasn't walking quite as much as she should be daily. That is, unless, she was walking around the mall that day! 

It turns out shopping IS great exercise! 

Cardio exercises, like running, jogging, and yes, even walking, all help digestion. 

How does this work?

Well, exercise helps constipation by decreasing the time it takes food to move through the large intestine, therefore limiting the amount of water absorbed from the intestines into the body (more water in the intestines --> easier it is to "go"!). Also, aerobic exercise increases your breathing and heart rate. This helps to stimulate the natural contraction of intestinal muscles. These are the muscles that are going to move anything in your intestines out of your body. 

So, my client was using exercise to stimulate her intestines without even realizing it!

Needless to say, she and I had fun figuring that one out. 

If you've been having problems in the bathroom, try taking a walk around the block for 30-45 minutes and see if that 'gets things going,' if you will. :)

If that doesn't do the trick, you can always make an appointment with me to get to the bottom of things! Plus, since you're a reader, that means we're friends, which means you get 20% off an appointment with the code FRIENDS. See you soon! 

Frankenstein Thighs

Lisa Eberly

This. Exercise. Is. The. Bomb. Dot. Com.

So my mom suddenly has killer legs. Don’t get me wrong, my mom is a total babe, but her legs have been looking especially fantastic (and I come from a long line of not-so-fantastic legs). The biggest difference in her legs was that her thighs looked longer and thinner, not bulky and muscular like our genetically-challenged thighs tend to do after working out.

I obviously immediately asked her what she’d been doing to get these lean dancer thighs.

Oh, do they look different? I’ve only been doing one leg workout recently, frankenstein walks!

Well, I had to jump on that train.

To get these killer thighs (I WISH I had a picture of the difference, I just don’t want to showcase my mother’s legs on here. You’re welcome, mom.), you walk….like frankenstein.*


-Stand up straight. Hands on your hips.

-Lift one leg in front of you, slowly, knee straight. Hold. (Don’t try to get your leg way up high here, it’s much more important to keep your hips aligned and posture upright. Slowly lift your leg until you can’t, no higher than hip level. You shouldn’t look like a Rockette.)

-Slowly bring your leg back down.

-Repeat on the other side.

If you’re bummed you aren’t getting your leg up high, don’t sweat it. After practice, your legs will get higher from building strength in your thighs rather than flexibility in your hips.

A more advanced option? Hold your arms out in front of you like a zombie and moan brainsssss. 

Just kidding. Lifting your standing leg heel off the floor will give this exercise an extra kick in the tush.

*…or any zombie of your choosing.

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