Way to go--you’ve decided to lose weight, you’ve picked a weight-loss plan, and maybe you’re even a few weeks into your diet (and a few pounds down). Whatever program you’re doing, here are a few easy tweaks you can make to your lifestyle to support your weight loss.Read More
For all of us who are concerned about health, it’s critical that we don’t underestimate the power of the holidays to take us off course. We need to prepare mentally for this two-month food fest, lest our diets derail.Read More
With so much information out there, how do you know what are the most important things to do to get real results? Everyone's body is different and I'm sure many of you have tried something that worked for someone else but didn't work for you right? So I've put together these tips to help you narrow down the basic important things to do to lose weight, get toned, build muscle and maintain it. As you learn your body you can make changes that will increase your results to get you in the best shape of your life.Read More
The thought of exercising can sometimes bum you out. To change that perspective try thinking about new types of sport or physical activities that sound fun and try one out. You might find the activity is so cool, it perks up your perspective and you realize you can have fun while exercising. If you can't think of anything, here are a few ideas that are great ways to have fun and enjoy life. Oh yeah, by the way, it's exercising too.
Fun ways to Exercise:
Swimming- play a game in the pool that requires you to swim laps, dive deep to the bottom of the pool and provide consistent ways to move your body. Here are some game ideas: Marco Polo, Chicken, Tag, Colors, First one to find the penny, and many more.
Local sports leagues for adults- soccer, basketball, tennis, football, softball, etc.
Dancing- Take professional lessons where they also do performances.
JuJitsu- learn self defense and develop a great mind for technical skill while building real confidence.
Muay Thai/ Kick boxing- have fun hitting something and letting out your frustrations the right way.
Obstacle courses- Train to do a mud run or just learn how you can get through each course and develop the skills to accomplish the task.
Rock Climbing- Tackle your fears, climb to great heights.
Off road/Mountain Biking- Or just riding your bike around your city.
Jump on trampoline
The list can go on and on........
Explore this list and your own ideas, and I know you can find something that sounds fun and that you want to try out. Try it, you never know. You'll amaze yourself. You only live once and if exercising bums you out, then move you body by doing a fun activity you enjoy, consistently.
Finding a fun thing to do that increases your heart rate and requires you to move your body for an extended period of time and you can do it consistently, is a great way to become healthier and at the same time, increase your joy for life. Making life worth living!
Need help get motivated and started on a fun exercise program now, call 760-658-4708 or email me at email@example.com
Did you know that the # 1 cause of death in America is cardiovascular disease? And #2 is cancer? Many of us think about our health only when we are sick or when a loved one becomes ill. Sometimes, when we start to consider the importance of taking care of our bodies, it's too late. I hope after you read this article you'll want to take charge of your health and motivate those around you to do the same. Our bodies don't start showing signs of neglect for years, when we're way down the road. Also, if you are predisposed to a specific illness genetically, you may be able to keep that gene dormant if you adopt a healthy way of living now. So make a commitment today to incorporate these 7 healthy habits in your lifestyle.
7 Healthy Habits
1. Diet/Nutrition (what you eat 85% of the time)
- 5 servings green, red, yellow vegetables and 2 servings of fruit daily
- 4 servings of protein with low fat
- 2 servings of healthy fats like omega-3s, avocado, olive oil, nuts.
- 3 servings of whole grains (Unless you have allergies to grains. I'm an advocate for the Paleo diet, as many of you know. But the way I train, I need more dense carbs. By cleaning up my diet and eating Paleo most of the time, I have found my body works well with digesting rice, bran, and whole unprocessed wheat. As I'm working towards building more muscle mass, whole grains are an important part of my diet just as much as protein and veggies are. Find out what works best for you! Listen to your gut and how you feel. Your gut will let you know.)
2. Fitness (3 to 5 days a week of moderate to vigorous exercise)
- Strength training 3 days a week. No time? Train at home. Set some kettle bells and free weights up in your garage or bedroom.
- Flexibility training 2 to 3 days a week. Take a yoga class or download a video at home.
- Cardiovascular (cardio) training 3 days a week. Go to the park with your kids and actually play with them! Try tag, soccer, etc. Get your heart rate up.
- Plan your fitness like you do your work. Schedule time for your workouts. No excuses!
- Schedule your sleep time to get at least 6 to 8 hours of sleep. The average person needs 7 hours. Find out what your body needs to feel fully charged.
4. Meditation (keep the mind active and stress levels in check)
- Deep Breathing - Connect with your breath
- Progressive Muscle Relaxation - Tense and relax one muscle group at a time
- Visualization/Imagery - Imagine you're some place relaxing, and connect your senses to that place
- Listening to Music
5. Social & Environment
- Limit toxicity
- No drinking, smoking, drugs
6. Time with Family and Friends
- Make time to spend with those you love and make life worth living
7. Spiritual Wellness (connect with the inner you)
- Meditation and emotional stability, ground yourself and find inner peace
Be sure to continually think about and work on all aspects of your health and wellness. Don't forget a huge part of well-being is mental--keeping your mind active, your emotions and stress in control, ad balancing your need for social, environmental and spiritual health.
"Genetics also play a big factor- so know your family history. Remember you may have a gene for cancer, but it may never get turned on if you are proactive and protect your health & wellness! "
"When your health is at stake nothing else matters!" - Professor Robert Fullbright
If you would like to know more about how to be proactive with your health or need help kicking your healthy lifestyle into gear Give me a call 760-658-4708.
Everyone knows that the way to get real results from all the hard work in the gym (and to manage your weight) you have to eat healthy. With so many diets out there, how do you know what foods are really considered clean? Here are some tips for clean eating.
Focus On Nutrients, Not Just Calories
In the long run, it is better to focus on overall health rather than calorie counting. Think: energy in, energy out. The energy that you get from food will be your body's fuel. Good nutrition allows your body to properly use the fuel/food efficiently, helping increase your longevity, not just make you thin.
Think about it...prevention is better than cure!
If your body doesn't get the nutrients it needs, it will eventually stop working for you. And that's when you'll find yourself dealing with real problems.
Clean Eating Tips At-A-Glance
- Eat fresh produce in season (things you can eat raw makes it a faster grab)
- Avoid added sugars and processed foods. Stick with whole grains, all-natural ingredients, and a farm-to-table approach
- Balance fiber-rich carbs with veggies/fruit, lean meats, and good fat
1. Hydrate: Drink plenty of clear water through out your day-about a gallon
Have multiple water bottles that you can fill up. Keep one in a place where you can grab it as you're headed out the door, another by your desk at work, another one in the car, etc. The more fail-proof you make things, and set yourself up, the more you'll be able to stick to the needs of your body and not just the demands of the day. Don't be neglecting your body while knocking out your to do lists. You need your body. It's your vehicle in life!
Hydrating your muscles (the engine to your body) boosts your metabolism and performance levels, increasing your endurance. Let's not forget it also helps with appetite suppression, promotes organ function, and gives an overall healthy glow to your skin. Now why wouldn't you want to get proper water intake with all those benefits?! You can do it!
(If you don't like clear water add lemon, mint leaves, or sugar-free electrolytes.)
2. Eat fresh produce in season-load up!
Our bodies need the right nutrients to function properly. Make each meal better by adding more veggies. If you have a sweet tooth, fruit is a great choice.
Carrots, celery, green leaf lettuce, bell peppers, cucumbers, apples, berries, and pears are some examples of quick veggies and fruits that don't require much work to prepare and are convenient to grab on the go. For the best-tasting produce, learn what is in season and find out what your favorites are. Enjoy their delicious, juicy, mouth-watering flavors. You'll love the way you feel consistently eating fresh produce!
Think about it...veggies and fruit are fast-burning carbs that provide high fiber. They help your body absorb more nutrients from the other food you're eating and give you energy through vitamins and minerals that feed your body for optimal health. This makes your body happy!
3. Eliminate added sugars and prepackaged/processed food (eat farm-to-table)
It's all about choosing unrefined foods. Foods in their natural state don't have added sugars or additives. If you can't read some of the ingredients, don't buy it!
Think about it...eating sugar-added foods and processed, prepackaged foods leave you with crashing energy levels and increased appetite. This takes you on a roller coaster ride, and you feel like crap. It's not worth it!
Let's not forget to mention that eating this kind of food causes inflammation in your body and can increase aches and pains throughout your body and contribute to decreased thought processes.
Great ideas include whole grain, fresh baked goods from the bakery section, bulk bin nuts, whole grain oats, brown rice, quinoa, barley, and similar foods.
4. Balance your diet
Learning your body's needs is important. Not everyone's body processes food the same way. Learn yours!
A great start in balancing your clean eating is knowing your body will burn carbs as a energy source first before anything else. Understanding this, eat denser carbs like sweet potatoes, red or purple potatoes, brown rice, and quinoa before an activity that would require a lot of energy.
Lean meats contain essential b-12, the highest levels of protein, and many more essential minerals. These help keep your muscles healthy and increase your body's performance. Your muscles are considered the engine for your body. You need to properly take care of them so your body can run most effectively throughout your life.
Moderation of good fats is key. We need good fats for proper cell function and for our body systems to work right. But this doesn't mean go overboard! Remember, if you don't use it, it goes into storage (body fat).
Good fat ideas include olive oil, coconut oil, omega-3s, nuts (almonds and cashews are my favorite), and avocado.
Think...*feed your body nutrients, *increase fiber for absorption of the nutrients, *use energy (food) in to produce energy out, *increase hydration for organs to continue to function properly!