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
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.
What's your attitude about exercise? So often exercise is perceived as a chore or a task that's for those who like doing it or for those who have put on a few pounds, or your doc prescribes it and now it's time to hit the gym. Well, if you adopt an attitude of gratitude then you soon realize exercise is a great way to take care of your body so your body can take care of you.
It may seem that there isn't enough time in your already busy life to squeeze in another thing to do. As a mother, the weight of carrying your responsibilities seems enough to be considered a workout. But you know, that isn't true. As your body starts to ache, your endurance level decreases and you begin to be short and snappy, feeling the heaviness of all that is required of you, the last thing you're thinking about is working out. Well that's the best thing you can do for yourself and those you care for. As you understand the body and what it needs and how much you rely on it working well for you. You may change your perspective on squeezing in those workouts.
Tips to adopting the attitude of gratitude about exercise and its benefits:
- When you're able to release the stresses that life places on your body, you can increase energy levels, strengthen brain waves and neurotransmitters to be sharp and empowered to act quickly.
- As you are working out, increased blood flows throughout your body releases endorphins and this helps you to have happier thoughts and help you feel better about yourself.
- Increase your posture, stability, mobility, and overall health, so you can keep doing what you need to do.
- Decrease pain in joints, muscles and risk of injuries.
When you think about what makes you happy and focus on all you DO have, not what you don't, you realize life isn't that bad when you at least have your health and your body working for you. Take care of yourself so you can continue to care for those you love. Hit the gym or get in at least 3-5 days a week of fitness that includes,
- Cardiovascular training (cardio)
- Strength Training (weights)
- Flexibility Training (yoga)
- Myofascial release (foam roll/deep pressure release massage)
Are you one of billions struggling with night time binge eating? It's not as uncommon as some might think. You are busy, have a non-stop schedule, work late, and your to do list is so long. When you feel hungry you push the feeling aside in hopes of returning to it after finishing your tasks at hand, but then you only find yourself forgetting and knocking out another task on the to do list. By now the day is almost over and you realize you haven't eaten a thing. Does this sound familiar? Or are you someone who restrains yourself all day long and when you find quiet time the pantry or fridge calls to you? Whatever is contributing to your night time binge eating, here is a 1 min exercise that will be a game changer to get you to switch off that mode and re-structure your eating patterns. You got a minute?
To start we must understand what this minute is going to do to help. This is something you need to be real with yourself about, decide you want to change and just do it. Here's what I'm talking about-
Game Changer Situation 1:
You haven't eaten all day and it's finally dinner time or possibly 1st/2nd meal of the day. Your craving high calorie, comforting food.
1 min game changer: wall squat for 1 full minute. Keep abs tight and weight in your heels of feet and squeezing your glutes the whole time. Or push ups on your knees or challenge yourself and do kettle bell pushups.
After the minute squat choose protein (meat or beans), Leafy greens, green veggies and a good fat, like avocado, olive oil dressing
Here are some night time food choices your body loves to help with weight-loss, increased metabolism and increase your body's longevity. Protein, Good fats and low carb, non-dense veggies
Then prepare some quick grab options so you don't find yourself waiting until night to eat. If you know you don't have an option to eat a large hearty meal later, more chances than not you'll find a way and make it a point to get your daytime meals in order.
Game Changer Situation 2:
You ate throughout your day but during night time you get these urges to check out whats in the pantry or fridge. Your sweet, salty, crunchy fix is calling you!
1 min game changer: Care for your much needed tight muscles, foam roll (myo-fascia release) for 1 min+ Then stretch the same muscle for 1 min.. Breath and make sure its a good release and stretch, don't cheat yourself.
Then, if you still have the urge, for night time choices stick to protein, good fats (olive oil, nuts, etc. learn what you like and prefer.
This weekend I went to the beach with my family. To participate in "family time", I had to join in and wear a swimsuit. As I looked down the beach in every direction, I saw so many young people looking fit, with perky booties and tight, toned bodies. Then as I looked down at my thighs all I saw was bumpy skin, and I thought to my self, ew! It does look like cottage cheese."
With all the hard work I put in the gym, I shouldn't be experiencing this. Then I think about what I'm doing outside the gym. "EATING!" Do I eat clean? How often? When I don't, do I binge? These are important questions if you want faster results in the gym.
Here is a great way to lock in your eating and get control. Stop what may be sabotagingall your hard work in the gym! Now, I'm not saying you can't live and enjoy food, but learn to be creative and eat with moderation, portion control, thinking homemade, real ingredients with nutritional substance as a mandatory. Not just calorie counting please!
Think when eating.....
Low fats/Good fats
- omegas, olive oil, nuts, coconut oil, avocado.......learn your good fats and eat them daily, just don't go crazy.
Fast burning Carb (post-carb training)
- vegetables, low glycemic fruit
Dense Carbs-slow burning-startchy (pre-meal intense training)
- sweet potatoes, brown rice/white rice, quinoa, high fiber whole grains, lentils
Protein- approx 1g per lb of body weight
- lean meats/low fat with high protein like fish, turkey, chicken,
- lean, iron rich meats sparingly like lamb, venison, beef (filet migon)
- approx under 220mg daily recommended for those without hypertension (high blood pressure)
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!