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Fitness For Us

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29/02/2024

March is 2 days away! Would you consider joining me for a very specific focus for the 31 days in March?

It’s a tremendously simple concept!

➡️Move for a minimum of 1 MILE every single day during the month of March.
➡️ I call it “1 Mile March, Minimum”

-ANY type of movement that can be measured in distance, works! (Running, walking, swimming, cycling, rowing, wheeling, etc)

-You choose the INTENSITY. You can seriously push yourself and get after it, or move low and slow! I always recommend having 1 rest day built into your week, so take at least one day to move with less effort.

-Any LOCATION works! You can mix and match any spaces where you like to move.

-If you are already doing a structured program, or if this amount is below your current exercise routine, I think that is awesome! Would you consider adding one EXTRA mile each day? You can add it to any movement you are already doing!

-There is no sign-up. We are keeping it simple! If you want in, you’re in! This challenge is about keeping promises to ourselves!

-I have created a simple daily check off if you like having a place to record your effort! Feel free to make it your own!

Summary 1 Mile March, Minimum: Regardless of what’s happening around us, weather, distractions, or motivation, complete at least 1 mile of movement each day for the 31 days in March!

I’d love to do this together!
Do you have any questions that I can help with today?

💜Monique

03/11/2023

Make it stick this time and break the cycle!

You aren’t disqualified because of how many breaks you’ve taken or how many years you spent not exercising.

You aren’t disqualified if you’ve been injured.

You aren’t disqualified because of your current body size or shape.

You aren’t disqualified if you don’t have academic preparation.

You aren’t disqualified because of your current skills- your running speed, your lifting form, your knowledge of anatomy, you can lean all of that!

You are welcome and invited, exactly the way you are. You don’t have fit any specific mold!

Stick with it this time.

You don’t have to come from a family that is super fit to BECOME super fit and stay super fit.

Change the story if you don’t like it. You can break the cycle of any pattern that doesn’t serve you!

Simple method: Just keep showing up!

Sending you my love,

Monique

02/08/2023

Summer is such a wonderful time to get fresh produce and meals that are packed with flavor.

I find that I have more opportunities to eat out during the summer months because of travel and events! I thought it might be helpful to share a few quick tips for making healthy choices when you eat out!

1️⃣ Start by reading the nutrition information. A quick check can make a big difference. Many restaurants list the nutritional information on their online menu. This is wildly helpful and way more accessible than it is used to be! You can compare different options and choose food in line with your goals. You might look for ingredients, calories, saturated fat, sodium, and sugar content. 
2️⃣ Look for the way the food is prepared. Is it steamed, grilled, baked, or roasted? These cooking methods tend to be better options.

3️⃣ Hunt for vegetables! Veggies are high in nutrients and volume. They are a great way to fill up your plate (and your tummy so you feel full) as well as getting in fiber, vitamins, and minerals!

4️⃣ Choose protein sources with lower saturated fat. This includes beans, tofu, chicken, and fish. People who live the longest, healthiest lives eat protein sources that are lower in saturated fat.

5️⃣ Ask for dressings and sauces on the side. It can be super tricky to guess how much dressing or sauce is on your food. Asking for it on the side gives you more control and awareness of what you are eating.  
6️⃣ Portion sizes. Honestly, this is hard for me to master when I get super hungry. You might consider sharing a big meal, substituting an item for something that helps you better meet your goals, or setting a portion aside immediately in a to-go box!

If you go to Shore Lodge, I recommend trying this veggie curry! I’ve ordered it a few times and I’ve loved it!

💜Monique

30/06/2023

I like kombucha all by itself, but this combination is my favorite!

Costco sells this Mango Passionfruit flavor kombucha in a 6 pack.

I’ve found the passionfruit flavored La Croix at any grocery store!

With ice in a fancy glass, this blend hits the spot!

💜 Monique

08/06/2023

After watching 4 reels in one day that all discussed certain exercises as “a waste of time”, I think there is another perspective to consider:

Why?
💭Language matters. Exercise is not a waste of time from a health perspective, even at very low intensities and even for short durations.

⏱️Context is critical. ANY exercise beats no exercise. Moving your body is a good thing to do for a variety of factors.

⌚️Sport performance requires specific exercise application. These posts were not directed towards athletes. Yet athletes can and should do movement for many reasons outside of sport performance.

⏲️People choose to exercise for various reasons. Maybe the biggest benefit of that criticized movement is simply having fun. Having fun is not a waste of time! I like to do handstands because I enjoy them, full stop.

⏰Appropriate exercise looks different for each person. Maybe the exercise was just about building confidence and that person might be more willing to try other things in the future as they feel more comfortable. Still a win!

🕰️ Some exercises are a gateway to more effective exercise. Not everything needs to be “ideal” or “optimal” all the time.

⏱️Injuries can make us look silly or move in odd ways. We can’t discount the person who is injured and is simply doing the movement that they can manage right now. That movement is not a waste of time!

I’m always going to advocate to do the most effective exercise to help you meet your goals…With that said, content creators have to position themselves on a very HIGH horse to believe that their exercise selection is the only kind of movement worth doing. 🧐 Nonsense.

Do what you can today! Challenge your body! You are not wasting your time.

Exercise is wonderful. It is lifesaving and can help you enjoy more of life. It’s one of the MOST effective things you can do with your time.

Exercise is not a waste of time. Except Zumba. Kidding. Probably Zumba. I’m kidding. Totally kidding. 😉

💜 Monique

23/05/2023

If you know me, you know I LOVE Anatomy and Physiology.

The body is intricate in ways that we can’t yet fully comprehend.

I’m frequently saddened when I see people who feel badly about their body, falling for health or fitness scams, taking health information from unqualified people, associating exercise only with weight loss, and living with tremendous body shame.

Knowing how your body works takes care of so many of these issues!

You cannot convince me that my body is anything but good. I know too much. I’ve seen too much. There are parts that could work better- but my body is better than any machine I own. I HAVE to take care of this gift. What powerful knowledge! I want that for you too.

I hope this post may be a resource that could help you learn as much as you want to about your amazing body!

Learn so much that you can’t be talked out of knowing how impressive your body is!

💜 Monique

14/05/2023

My mom is the show-up Mom. I realize how special that is and how many people don’t have this kind of mom.

She’s everything you’d hope for.

This hummus board might be a bit confusing with a Mother’s Day message, but even as a full grown professional adult, I can call my mom and say HELP and she comes through for me every time.

She made this for me (along with a full spread of food) for a work event I had this week when I was overwhelmed.

It’s just such an example of how I’ve been able to count on her my entire life.

What a gift. I wish everyone could have a Mom like mine.

Happy Mothers Day to all the wonderful women who serve any role of mothering.
You are so special.
We are all better because of the sacrifices you make.
You make a massive difference.
We count on you.
We trust you.

I hope you feel seen.
I hope you feel celebrated.
I hope feel extra loved today!

🤍Monique

(The last picture of my mom and I was taken after we swam in a lake in Switzerland together.🇨🇭 It is one of my favorite recent memories!)

14/05/2023

I think most of us feel really comfortable knowing how to do cardiovascular exercise!

The majority of us know how to walk, bike, run, swim, etc, but fewer of us feel really comfortable and competent when it comes to strength training! (I love that this is changing!)

I’m working on bringing the Bare Minimum guide to life with pictures, instructions, and video to make sure that we all know how to practically meet the physical activity guidelines!

The purpose behind this work is to provide a clear and simple guide for adults to meet the minimum criteria for the physical activity guidelines.

I teach grad students and undergrads in their last semester of exercise science degrees and many of them don’t know what the guidelines are, and how to meet them realistically. We’ve done a poor job, and I seriously want to fix this.

In case you aren’t familiar- our aim is to train all major muscle groups at least twice a week in addition to 2.5 hours of cardio each week. Research tells us that this is the sweet spot.

Now that the spring semester has come to a close, it is so fun to shift my attention and COMPLETE some of the projects I’ve been working on!

This picture series is just a simple start, but with formatting, graphics, and written instruction I’m really excited for the final project to come to life. I just wanted to give you a behind the scenes look at the work in progress!

I want to make sure that no one is left behind!

Sending you my love today,

💜Monique

07/04/2023

I’m bringing mini fruit pizza to Easter dinner!

They are such cute little desserts that can be a healthier option.

The color looks gorgeous and you can create the base with any ingredients you prefer!

I made this version with a lemon infused sugar cookie base (not especially healthy) a whipped frosting (I just smashed the berries for the color) and plenty of berries on top!

This berry pizza is big on flavor and might be a big hit at your table!

Sending you my love today,
🤍Monique

31/03/2023

Yes you did!!! 🏃🏽‍♀️
I just finished my final mile over the lunch hour. What a fun challenge to reduce our time spent sitting and increase our physical activity!

My goal was to add an extra mile beyond what I’d program for a normal workout, and today I checked the final box!

Some days I walked at a leisure pace.
Some days I pushed hard.
Some days I tried something new.
Some days I explored.
Some days I bundled up to go outside for fresh air.
Some days I moved with friends.
Some days I wanted to, some days I did not.

I’m grateful for a body that allowed me move in so many different ways!

Did you finish all 31 days? What did you think?

If you finished the challenge, these images are for you! You did it! What a moment to celebrate!

Sending you my love today,
🤍Monique

26/02/2023

March is 3 days away! Would you consider joining me for a very specific focus for the 31 days in March?

It’s a tremendously simple concept!
➡️Move for a minimum of 1 MILE every single day during the month of March.
➡️ I’m calling it “1 Mile March, Minimum”

-Any type of movement that can be measured in distance, works! (Running, walking, swimming, cycling, rowing, wheeling, etc)

-You pick the intensity. You can seriously push yourself and get after it, or move low and slow! I always recommend having 1 rest day built into your week, so take at least one day to move fairly slowly!

-Any location works! You can mix and match any places that you like to move.

-If you are already doing a structured program, or if this amount is below your current exercise routine, I think that is awesome! Would you consider adding one extra mile each day? You can add it to any movement you are already doing!

-There is no sign-up. We are keeping it simple! If you want in, you’re in! This challenge is about keeping promises to ourselves!

-I have created a simple daily check off if you like having a place to record your effort!

Summary 1 Mile March, Minimum: Regardless of what’s happening around us, weather, distractions, or motivation, complete at least one mile of movement each day for the 31 days in March!

I’d love to do this together!
Do you have any questions that I can help with today?

🤍Monique

27/01/2023

I want to bring the WONDER back into my life this year! I don’t want to pretend to know all the answers. I want to stay curious and coachable.

There is so much to learn!

I want to cheer the loudest for those who are really leading the way and also for those spending time learning how to do things better!

I want to spend less time weeding through unhelpful material or problematic messaging.

I hope this might be a good reminder today. There is so much room for all of us. Coaches are incredible. Exercise saves lives.

Sending you my love,

🤍Monique

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83301 (STREET ADDRESSES), 83303 (PO BOXES)

Website

http://FitnessForUs.com/

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Why Fitness For Us?

If we haven’t met in person, my name is Monique and I am a clinical exercise physiologist and strength and conditioning specialist. I love teaching people how to exercise and how our habits directly impact our health.

I ran out of the capacity to teach more frequently thorough the week. I went looking for a solution for my patients. The most common comment I heard was “I wish you could just come home and exercise with me.” I hunted (and also had other people hunt for me) to find a program that was safe for people to begin or continue their exercise. I found a TON of options, but I didn’t feel confident recommending them for a variety of reasons. While there are some great programs, they weren’t appropriate for most people.

You know what’s wrong with a bunch of fitness programs? They are too intense for most people They don’t use science behind their programming. They don’t meet physical activity guidelines. The programs that are low to moderate intensity often only focus on one component, like flexibility. They are more focused on quick fix weight loss than being healthy long term. And so often they are made by people who are unqualified and frequently sold with meal plans or fitness “tricks” that are wildly inappropriate and often unsafe. Instead of whining about what I dislike, I decided to personally do something about it and offer a solution for people who need low to moderate comprehensive fitness.

Fitness for Us is designed to improve strength, endurance, balance, stability, mobility, flexibility and core strength.

29/02/2024

03/11/2023

02/08/2023

30/06/2023

08/06/2023

23/05/2023

14/05/2023

14/05/2023

07/04/2023

31/03/2023

26/02/2023

27/01/2023

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