Stars like Kim Kardashian, Cindy Crawford and Jennifer Anniston are known for their rockin' figures, but they don't stay svelte all on their own - it takes a team of trainers and nutritionists to help keep them on track. That's why instead of going to the stars, GirlsGoneSporty went to Kathy Kaehler, one of the top celebrity trainers in the business, to learn a thing or two about staying healthy and fit. Check out our exclusive interview here:
Fitting fitness into a busy schedule
GirlsGoneSporty (GGS): You’re a busy, working mom with a lot on your plate – how do you make sure you continue prioritizing physical activity and proper nutrition?
Kathy Kaehler (KK): My daily schedule is full from sun up to sun down; however, I can't do any of it if my body is not prepared to handle it. I have found that for me, exercise is imperative, and fueling my body correctly is the magic behind getting it all done.
I teach an exercise class three times a week and I match that time in the gym doing weights the other three days. I make sure there is physical activity with my kids whether it is jumping on the trampoline with them or taking a family dog walk. My nutrition is simple: every time I eat, I think of it as a balanced occasion - fat, protein and carb. Simple snacks like a Pretzel Crisps stack - low fat cheese and slivered almonds sandwiched between two Pretzel Crisps - often do the trick.
GGS: One of the most common excuses women have for letting their health slide is that they simply don’t have the energy to cook or head to the gym. Do you have suggestions for increasing energy throughout the day to help women avoid the no-energy trap?
KK: That is the ever-so-common excuse of "I don't have time." That's not the real reason, though. The reality is that it is not a priority. When you make your health a priority, you make the time to get active and prepare your food. Don't wait for a health scare to start walking. Start today. See how fast you can walk a mile - aim for less than 15 minutes. Prep your food on the weekend, like my Sunday Set-up program where you get all your fruits, veggies, proteins and carbs prepped so that you eat them as snacks and use them for cooking.
GGS: That brings up a good point - how important is planning ahead when it comes to maintaining a healthy lifestyle? Do you have any nore suggestions for staying organized and on track?
KK: Your calendar and your weekend are your key elements to staying on track during the week. Know what's on your schedule for the week. Stay ahead of yourself. Make your exercise like an appointment. Plan out your snacks and meals before you go shopping - the time and money you'll end up saving will help you make this a regular healthy habit.
GGS: One of the problems I often see in women who consider themselves athletic or sporty is that they seem to think a workout is wasted if they don’t have an hour or more to exercise. What would you say in response to that argument?
KK: Exercise is cumulative. Whether you do five minutes here and there throughout the day or 60 minutes all at once, being active adds up. If you sit all day, then you get that result. If you take the stairs, walk around the block, pick up boxes, move furniture, vacuum, wash windows, pick up toys, lift some weights - the end result will be astoundingly different. All of it adds up!
GGS : So let's say a woman only has 10 to 20 minutes to fit in a quick workout. What exercises would you suggest she perform to get the most bang for her buck?
KK: Anything that gets her heart rate up where she can't string words of a sentence together. And, lift some weights (or your own body) so that you feel the burn.
"Cutting corners" to fit it all in
GGS: I’ve learned that some of the busiest, most active women are great at “cutting corners” and saving time without compromising quality. Do you have any “corner cutting” tips that could help other active women?
KK: Never have a huge closet! You will never figure out what to wear. Keep it simple and basic. Find a style that suits your look and your body, and stick to it. Have a few things you can mix and match. Also, toss out all the extra lotions and potions. Keep what you use and only that. Less is best.
In the workout department, don't waste time. Get to the gym and while you're doing a short warmup, plan your routine. Don't wait in between sets - do another exercise so you never sit. If you don't want to meet anyone or get sidetracked with a conversation, wear headphones.
GGS: What are your favorite go-to snacks and meals when you have less than 30 minutes to plan and prepare?
KK: I love the crunch, so for me, anything that fits in my triangle of nutrition - fat, protein and carb - is what I look for. If I've spent some time preparing basics during my Sunday Setup, it becomes super-easy to put together quick snacks. For instance, I boil eggs at the top of the week so I can quickly peel one and place slices on top of a Pretzel Crisps, then I sprinkle it with Chia Seeds - it's amazing! I also love to open a small tub of Greek yogurt and add fruit, nuts and seeds, all of which I keep on my counter in ball canning jars for easy access.
GGS: Do you have any other tips, tricks or insights that active, sporty women would benefit from?
KK: Don't ever stop! Exercise is for life.