How to Stay Motivated with Exercise

Social Media Takeover

Recently, I was a guest host and did a social media takeover on both Instagram and Facebook for Legend Compression Wear. (Read more about their Graduated Compression Guide at their blog Here and receive $15 off with my referral Link.) 

Legend Compression

I was asked to give tips and strategies on how to stay disciplined with exercise. So, here are my 4 ways to keep motivated!

Exercise Motivation 1

1️⃣: choose a goal, write it down, set a timeline, follow a program, tell people!

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Pick an an event, race, or challenge – whether it be a mud run, 5k, 10 push ups or an Instagram fitness challenge with an achievable end date. Commit by journaling, letting your friends or family know, creating an accountability page, then research a program that fits your work life balance and start 👍

Exercise motivation 2

2️⃣: change your train of thought regarding exercise – think of it as an act of daily living as opposed to a chore

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I’m going to safely assume everyday, most of us, wake up and shower, get dressed, eat, brush our teeth, automatically put on our seatbelt in the car, work, take care of children, etc…or something to this effect. We have to think about exercise exactly as we do our daily tasks, that it’s just a part of life…a healthy, well-balanced lifestyle.

If this is a challenge for you regarding time or motivation, begin with an activity that you find enjoyable and is fun. You like nature? Go for a hike. You like music? Try Zumba. Trying to keep up with your kids? Bike 🚴. It doesn’t matter if it’s morning, lunch or at night, Fit it in as if your life depends on it because essentially…it does!

Exercise Motivation 3

3️⃣: practice daily positive affirmations & actions

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In order to get motivated to create a goal and get our mindset to believe the goal is worth doing and achievable, we need to work on ourselves to get our minds in the right place.

Everyday we should be practicing positive actions including: healthy eating, meditation, journaling our gratefulness, and/or practicing acts of kindness. When we treat ourselves gently we can then transfer it onto others as equally or far greater.

Perhaps today you’ll sign up for a race that benefits your favorite charity, compete in honor of a friend or loved one, or volunteer some hard labor to those in need. When the deed isn’t about you anymore, these small actions lead to big impacts and, in the world today, I think actions certainly speak louder than words ❤️

Exercise Motivation 4

And finally…

4️⃣: plan to reward yourself when you meet each goal 

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You’ve heard keep your eyes on the prize? Well, why not make that a reality?! You’ve worked hard to stay dedicated, spending time and energy, you deserve a little something. Plan a spa day, a night out at your favorite restaurant or new workout gear (like Legend Compression Socks 😉). Then you can stay motivated in your new gear to sign up for your next event!

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The Fit Wanderluster Expansion

Big News Alert!!

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The Fit Wanderluster has launched it’s first t-shirt and tank top business. Say What!?

My goals with this blog are to share my passions of working out and traveling while giving healthy recipes, wellness and injury prevention advice when I can with friends, family and the world. The blog is a glimpse of what it’s like inside my little bubble on this big, blue planet. I know I’m not the only one out there who loves fitness, running, and traveling. Now my passions can be shared and passed on with a visual statement that can be worn proudly to let others know your fit wandering desires as well.

My t-shirts are American Apparel branded and are classic, comfortable, with a vintage feel. Great for day to day wear, working out, or traveling.

 

The tanks are Next Level Brand with sporty racerback cut to keep you looking and feeling cool.

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Prices start at $23. Checkout is secure, fast and simple and all products can be shipped internationally.

Go ahead and get your Fit Wanderluster apparel today!

The Fit Wanderluster

How to Beat the Heat with Summer Running

I’m getting myself back into a regular routine now that I’ve been back in France, after visiting my former home in Boston, for the past week. To keep myself on track, I signed up for Route du Vin half marathon in Luxembourg on September 25th. Perk alert! They give you a free bottle of Cremant in your goodie bag, HELLO!

One of my pet peeves is running in the heat or under a hot sun. I’ve trained for two fall marathons and several Boston half marathon, all which have fallen in the month of October. This means training through July-October. I often find I need some motivation to tackle these heated endeavors. Here are some of my tips for you to beat the heat with summer running:

  1. Stay Hydrated. At least half your weight in ounces daily. Include some drinks with electrolytes during and after your run. Invest in a handheld or belt water bottle holder. Check out these pros/cons on each from Runner’s World.
  2. Wear light colored, moisture-wick clothing. Avoid dark colors or cotton.
  3. Train in the early morning or early evening to avoid the peak sun.
  4. Train in the shade. Map your routes in trails, forests, or known shady areas.
  5. Train with a buddy or group. Some running groups set up water stops on longer training runs.
  6. Wear sunscreen!
  7. Be flexible with your schedule and pace. Adjust accordingly and be patient if the day is just too hot to tolerate the demands on your body.
  8. Invest in a ID bracelet. Purchase an ID bracelet with contact information in case of emergency with Road ID and download the app to your smartphone to put emergency contact info on your lock screen, if you run with your phone.
  9. Cool Down. After your run, take time to let your heart rate come down. Lower your body temperature by placing an cold pack on your neck or take an ice bath to help minimize muscle cramping.
  10. Listen to your body. Don’t push through heavy fatigue or dizziness. If you are not sweating, you are dehydrated. Dehydration can affect how your organs function and body temperature and could result in an medical emergency.

Best of luck to all my summer runners. Be sure to send me your tips on running in the heat to share with others!

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Where am I with Beachbody?

Let me start from the beginning.

I became a Beachbody coach March of 2015. Here are a few reasons why

  1. I knew you could make money.
  2. I had been a user of the home workout programs (P90x, Insanity, T25, etc) since 2006 and had great results or at least maintenance.
  3. I would receive discounts on products I was already using or would use in the future.
  4. As a health professional, it would be another avenue I could use to help others obtain health goals.
  5. I wanted to change my cooking and eating habits.

I had been seeing more and more friends on Facebook become involved with Beachbody. I was surprised at how many people were doing the programs. As a user for 9 years, I had only had discussions with a handful of people who had even heard about the late night infomercials to purchase P90X let alone those who actually participated in the programs or ultimately finished the 90 days. In fact throughout the 9 years, I met several patients who were injured because of the program because they were middle aged or weekend warriors trying to pump out 55 pull ups and 100 push ups in the first week without any baseline or correction of form. I thought being a coach and user of the products I could educate on modifications.

Ultimately when I reached out to decide if being a coach was right for me, the timing was that I knew I would be moving overseas within the year and I wanted to bring in some extra money by participating in something I was already fond of. Then I learned what it meant to be a coach, you pay an up front fee then a monthly business fee and have to be a consumer of the Beachbody shake called Shakeology. Before this moment I had never heard of Shakeology as I had only ever purchased workout programs but honestly didn’t even know they made supplements. After doing a little research on the ingredients and benefits of the shake (which is not marketed as a protein or meal replacement shake but more of a daily dose of the nutrients you should be ingesting. Another way I like to simplify it is to compare it to a fully loaded multi-vitamin along with digestive, cholesterol, and energy improving agents). I was convinced of its super power benefits and trusted the Beachbody name already so it wasn’t a hard sell for me. Then I learned about the price. A non-coach pays $150 for 30 day supply. A coach gets a 30% discount for $115 (but remember there is a $17 month business fee but you still are saving around $30) and I’m a sucker for a good deal. So even though I was trying to save, and in fact, make more money before my move internationally, I was going to at least spend $130 a month to start earning money in my new found self-employed business.


Now the semantics for the business are this. You sign up through a coach who is doing the same as you, who has signed up through a coach doing the same as them and so on. So the people who started their business back in 2006, when I was doing my first round of P90X are in fact millionaires today. God bless them, they got in on the right time and are set for life and sought after speakers at entrepreneur seminars and YouTube videos. The rest of us a little late to the party, definitely have the ability to gain excess income but there is a ranking system of Emerald, Ruby and Diamond and the only way to build your team and business is to sign on new coaches who build there businesses of people who also grow on becoming Emerald, Ruby, and Diamond. And the higher the rank and the more people below you who continue to grow in rank, the higher your commissions become. All of this information can be found on the internet.

I started my business strong and within a month I was ranked an Emerald and making $50-250 a week without feeling too salesy, I just spoke the truth on Facebook and Instagram about what I was doing and why and people became interested. This was covering the cost of Shakeology and I was now making extra money for my move. I was on a roll. I attended last years coach summit in Nashville, TN with 15,000 other Beachbody coaches and got to personally workout with the celebrity trainers I had been watching on my TV for the past 9 years. There were seminars on personal and business growth and the atmosphere rocked. A bunch of healthy people working out, feeling self-empowered and partying the night away. I was all in. I was doing personal development daily, reaching out to friends on Facebook, talking the talk and walking the walk as a user of the product, running social media healthy eating and workout accountability groups with my team, and created The Fitwanderluster Instagram, blog, and weekly free workout group at the Boston Esplanade. I had some haters but I loved what I was doing and it was all coming together.


But then I lost one coach below me, lowering my rank and my commission wasn’t as high anymore. I started to see that my story also didn’t reach many of my groups of friends on Facebook because they couldn’t relate to my story. I feel people who have kids/families or have weight to lose have more success in this business because of the relatabilty compared to my story of a 30+ non-married and childless female who’s always been active and just trying to take in more nutrition by healthy eating. Then I moved and they don’t sell the products internationally, and then Shakeolgy became too expensive as I was having it sent to my dad’s house in the US and he was shipping it to me in France but the shipping alone was $50 making the product more than it’s original price with not being a coach. So just like any small business, I was dealing with some rough times.

In conclusion, I’m still a huge fan of Beachbody and their products and the way they can help others learn about the food they should and shouldn’t be eating and programs that can get you started off in the right foot towards a healthy lifestyle especially when starting with modifications (as I do believe the programs are pretty advanced). I’m still a coach but have suspended my Shakeology for the next couple of months because of purely financial reasons as I’m no longer a salaried physical therapy supervisor and now a 3 day a week hourly masseuse, my income has changed significantly. My priorities shifted with my move and marathon training. There is a way to make money with this business but you have to be willing to work every single day for it as you would being a store owner. If you close down for a week because of vacation or simply get frustrated because you aren’t making money quickly believe that your company will feel the effects. But my circumstances personally makes my Beachbody growth difficult. You can bet though if and when they start to make their way into Europe, I’ll be back to full speed again. But until then I’m just happy focusing on blogging, exercising, and eating well rather than the next coach I can get involved.

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That’s my story. I’m still The Fitwanderluster and love posting my workouts, runs, meals and healthy tips and motivation on Facebook and Instagram, whether I make a dime from it or not ☺️

Although Beachbody is not my too priority, I am always up to discussing coaching, the programs, the meal plans or supplements, as I’m a fan. Feel free to reach out to me one of several ways:

Email: kthib123@gmail.comFacebookWebsite 

Paris Marathon 2016 Recap

After 125 days of preparation, April 3rd, 2016 finally approached and it was my time, amongst 57,000 other runners from across the globe, to trek 26.2 miles along the scenic Paris course. Prior to race day I had my fair share of stresses with an International move, one too many injuries and illnesses, and events outside my control including a neighboring terrorist attack on Belgium. Compared to my other marathons, my mind affected me more than my physical ailments resulting in my hardest and longest duration of completion, going 19 min beyond my goal time, but I completed it!

Luckily I had a strong support system. My dad and sister flew in from Boston and for their first time in France, ever. Dorothy visited from London with her friend from Rotterdam. Julien’s sister, her partner, and their almost 8 month old daughter watched along several points on the route as well. I also received many texts and messages from friends far and wide. And of course I have to give the biggest thanks to my finish to Julien. Without his ongoing support and encouragement during the last 6km, I know I would have walked the rest and called it a day. He was right there beside me even though he could have finished long before me. And you have to give this guy props, he shaved almost 30 minutes off from his previous marathon 2 years ago. This guy rocks and I love him so much!

The day before we went to the Expo and received our neon green goodie bags with hardly nothing in it (sample of Tiger Balm, candy, and a whistle?!). Asics sponsored the race, but going on the last day you are left with either XS or L merchandise, so I didn’t end up purchasing anything. I did meet up with the kinesiotape people to get a roll to try to calm my newly onset sciatica that came about a week before the race (which I do think helped). We did lose my dad for a good 30 minutes but eventually found him at the only exit in the building and promptly discussed it’s time for him to upgrade to a smartphone instead of a flip phone, just in case of emergency. We enjoyed an Italian dinner that evening and a beer or two to calm the nerves and went to bed around 10pm for a 8am wake up.

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The elite started at 8:45am while the last wave went off at 10:15am. We were in the last wave. The day was anticipated to be warm and sunny and it was. The hottest finish I did was in Chicago in 2011 at 72F in which I experienced dizziness for the first time during the last two miles. This time was around 66F and not a cloud in the sky. It wasn’t terrible as we were taking two water bottles at each 5k water stop. I felt great leaving L’Arc de Triomphe with only minimal left hamstring/sciatic irritation that numbed out through the first 5k and where we saw my family before Bastille. We continued to cover solid ground but had to break my rhythm for my first ever pee stop during a run and there were no porta potties or restrooms available so a side walk, small barricade and a family helped to provide some coverage. We picked back up our stride into to the first park with a magnificent view of Chateau De Vincennes, but unfortunately it was being renovated. At this point I realized I won’t need my music which I wasn’t using due to the sights and people watching around me. We made our way out of the park and enjoyed bands playing every so often. Crowd support is light on the route but not barren. We felt good going into the half way mark and then running back toward Bastille where I saw Dorothy and her friend amongst the bigger crowd support on the route before the finish. At this point we start to see the bigger monuments like Notre Dame, Musee D’Orsay and Eiffel Tower as you go in and out of tunnels for a good 5k (from 25km to 30km). The tunnels started to bring about a challenge as you got a break from the sun but you lost spectators and you had to deal with continuous rolling hills into and out of each tunnel. Also, having started in the last wave we were starting to have to weave around slower packs of runners or at this point a lot of walkers. I think the hills, weaving, and heat started to catch up with me and I felt my wall around 35km right when we saw our family again before heading into the second park. In this park is when I crashed hard at 40km. There was only one stop with sports drink and I think this was part of my problem. I had no real replenishments of electrolytes and I was flushing my system with a lot of water, which I also needed due to the temps. I’m happy to say I had no real cramping or GI issues but the mental process worked in overdrive to get me through the last 30-45 minutes. Finally, we crossed the finish line which always brings me happy tears of joy because 1) I completed another goal and 2) I don’t have to run anymore. Finishing always brings about an bursting emotion of relief and pride. Here we received our finishers shirt (at this time they had also already run out of some sizes) and our medal. We received water and a few snacks like apple or banana but the finish, just like the expo bag, was little to be desired. We met up with my dad and sister for a finish picture back in front of L’Arc de Triomphe and tried to go out for a beer in the area but wasn’t having a ton of success due to most bars being closed. We decided to take the metro back (which was free) to our Airbnb at the Republique and go out around there.

Unfortunately, for the first time ever following a marathon, my heart rate was through the roof. Up to an hour following the finish my heart rate was fluctuating between 88-110 bpm with increased capillary refill times and feeling faint. For the first time ever, I had to self treat and lay on the floor for 25 minutes with my feet elevated and downed two Powerades which I think seriously saved me from an ER visit. Once I got my HR down, capillary refill returned to normal and I wasn’t feeling faint, you can bet I was at the bar celebrating with a couple of pints with everyone.

I have since run 10k for the first time yesterday, 9 days following the marathon, without any pain! I’m very excited to have my weekends back and start a new workout regime of weight training and yoga with still a couple runs a week. I think my next race will be a half marathon but nothing definitive yet. Send me your race suggestions!

I’m proud of my finish and enjoyed my break from running and exercise as my family stayed in town for 12 days and we traveled a shit ton from Paris to Amsterdam to Champagne region to Germany. I’ll cover these trips next blog!

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Bring on 2016

Life can bring a full range of emotions. I’ve missed my mom and my niece, Terri, for major life events and holidays. I’ve had close family friends pass away. I’ve experienced a loss in trust, fear for the world, friends diagnosed with cancer, and I uprooted what I thought was a stable and sufficient life. 

But I’m a pretty optimistic person and 2015 you’ve been good to me. I was lucky enough to travel to Switzerland, Iceland, England, Scotland, France, Luxembourg, and a lot of the US. There’s been family graduations, weddings, and those getting engaged with a great-niece on the way. There’s been an amazing opportunity to explore and grow myself and my relationship. I’ve become educated on good food and how to make it and help others promote a healthy lifestyle. Damn!  I’m grateful to have the life I have and thankful for the opportunity to give back, even if I make just one person’s day.

My year in pictures:

   
   
Here are my New Year’s Resolutions:

Learn French

  • I know, this has been on my list since I moved to France. I’ll be the first to say, it’s tough. To find the right class, costs, accessibility, and the time of year. But in reality it’s just pure laziness. I have someone who translates for me and while that’s helped this month, I’m determined to understand the language and develop on my own because that’s the type of person I am. Plus, I just think it’s plain rude to not try to assimilate to my new culture.

Grow my business

  • I am so lucky to have found the opportunity to establish a career overseas. Massage falls into government cracks that aren’t fully regulated and this allows me to work without a permit. We’re still figuring out all the logistics in regards to social security and taxes, etc. if anyone knows of a good expat accountant, please send them my way! As of now, I’m working 12 hours a week with a booking rate of 33%. My goal is to meet with local sport clubs (soccer, basketball, field hockey, triathletes, runners, MMA, among others) and build my clientele and work up to at least 24 hours with booking rate of 80% in 3 months. Can you tell I used to be a manager? 

Complete the Paris Marathon

  • I’m on day 29 of training for the Schneider Electric Paris Marathon on April 3, 2016. This will be my 8th marathon. I’m shooting for sub 4:30. Click on the link to subscribe to my Facebook page to follow my progress or follow my Instagram @thefitwanderluster

Lose the love chub

  • In my last post I desribed my passion for cheese and wine and my 35 year old body is laughing at me for thinking I still have my 25 year old metabolism. I don’t, so the effects of love will be battled against with my 2016 accountability group. For more info, message me on Facebook or email: kthib123@gmail.com

Help others, in whatever capacity 

  • I’m your girl if you want motivation and inspiration on fitness, running, and clean eating tips. I’m also really good at muscle tension, comedic or entertainment relief to provide a small break from our sometimes scary world. I will donate, volunteer, clean the house for my working man. I’m open to the possibilities of how I can give back and strive to achieve to the best of my abilities in 2016. 

My wish to you and yours is that everyone enjoyed their holiday season, and find peace, joy, and love this brand new year!

In my Hay Day

Not sure if any of you know this little tidbit about me, but I used to model a bit in middle school. Now you wouldn’t find me in Life cereal commercials or JC Penny catalogs (yes I’m dating myself) but I did do paid modeling gigs called, “Freeze Modeling”. 

Did you ever walk around the mall and window shop and then all of a sudden the mannequin moved slightly. No your eyes didn’t play tricks on you, and yes, I was paid to stand in store windows like a mannequin. Ha those were the days and no I have no pictures as proof, thank god. 

   
   
However, I’ve recently pursued some non-paid gigs with Boston’s best fashion blogger Alliewears and also to help get my fitwanderluster blog on the maps. Take a gander at some of my favorites by the wonderfully talented Suzanna March Photography a Boston based photographer. 

Which ones are your favorites? 

   
    
   
Message me on Facebook for more information!