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.
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!
Cellulite is one of the most frustrating things to deal with. I decided to figure out how to get rid of my cellulite and I realized it wasn't going to be easy. I tried everything under the moon, but with no real results, just only temporary results. This journey I took, required a lot of patience, dedication and some real desire on wanting to get rid of it. This is what I did to finally get rid of my cellulite.
Celluite is fat cells that are right beneath the skin. It looks bumpy because the skin puckers due to the fat cell pushing against connective tissue.
Foam Rolling, stimulate blood flow
- not just helps with tightness of the muscles ,myo-fascia release, but helps with blood flow through your connective tissue and brings blood flow close to the surface where your fat cells are located.
- foam roll in a heated room or sauna to get awesome stimulation of blood flow in your areas of cellulite.
- running stairs engages more of your leg muscles than alternative cardio. Skip a step to increase your challenge and engage more of your glutes and hamstring muscles. This High intensity workout will help you loose weight and burn off fat in the areas where you have cellulite.
- Don't give up! when you feel the burn, that is an indicator your pushing forward on your goal.
- "dehydration can directly impede the body's ability to use and remove fat from the fat cells"-www.consumerhealthdigest.com
- Try to drink close to a gallon, throughout your day.
- drink water first thing when you awake in the morning, before coffee.
- drink approx 33-40 oz of water by 10am
- simplify the process, make it easy for you to stick to it! Have a water bottle at hand at all times, one that you can refill and keep track of how much your drinking throughout your day.
Cupping, A deeper way to get blood flow
- This is amazing! If you have severe cellulite or not, this is defiantly for you. You may want to buy a package of sessions to do this ecomnomically, doing this consistenly gets new blood flow to your tissues and in combination with exercise and diet, it ignites the process. It will still require you to have patience in the process but stick to it.
Diet- What your eating and how
- binge eating is terrible for you. Your body isn't sure what to do with the increase of calories at one time and so it goes straight to storage, in your fat cells.
- FAT & SUGAR should be eaten sparingly, large amounts can increase cellulite
- Ideal diet would be considered a clean-eating diet, fresh veggies, lean meats, no processed, pre-packaged foods, sticking to proper portion sizes consistently.
- Cheat days, still minimize portion size and the frequency of your cheat days.
If your serious about getting rid of your cellulite, you can do it! It will require you to stick to it to get the results. Keep in mind, this process is in-line with living a healthy lifestyle so this can help you achieve much more than just removing cellulite off your body. Make sure you incorporate all the above that has been mentioned. Getting rid of cellulite isn't a "one thing" job. It does require discipline with your diet, exercise and stimulating new blood flow to your body tissues where the cellulite is present. Include it in your health and fit lifestyle regimen, you got this!!!
Andrea Tagalog ACE,ACSM, PT
If you would like further info and a complimentary consult contact Andrea 760-658-4708
Do you experience stiffness and pain in your back? It might be due to tight back muscles that align your vertebrae and attach to your hips. Try these exercises as your daily morning regimen and see the difference it makes...
1st Exercise Child's Pose/ with movement coming in and out of the pose
Make sure your elbows don't touch the matt or floor and as you push your palms into the floor try to lengthen your hips towards your heels, make sure your knees are open wide enough to give you room to get a good stretch in your lower back and hips
Do this exercise as a dynamic stretch- that means with movement with each breath.
1- start with hips right over knees and shoulders right over wrists,
2- open knees wide and walk your hands forward, away from you, pushing palms into floor, TAKE A DEEP BREATH
3-and draw your hips towards your heels of your feet. Don't let your elbow touch the fllor but draw your chest towards the floor and rest your forehead on the mat.
TAKE A DEEP BREATH
4- come back up and repeat 10-12 times
*Transition between each movement through your breaths
2nd Exercise Cat & Cow
It's important to not hold the stretch to long. The more you move throughout this exercise through your breaths with control the more range of motion will increase and loosen up any tightness.
1- as you do cat, keep your hips over your knees and shoulders over your wrists. with an inhale pull your hips in, rounding your back and shoulders, pushing your palms into the ground, tucking your head in between your shoulders. Exhale
2- inhale transitioning into cow, drawing your hips back (sticking butt out), with still keeping hips over knees, allowing an exaggerated curvature in your lower back (lumbar spine), while pushing your palms into the floor, drawing your shoulders back, depressing (drawing down) your shoulder blades, opening your chest, while keeping arms straight. Exhale
Repeat 10-12 times
*transition with each full breath, allowing your body to relax in the stretch, lengthening (drawing) and opening your body increasing mobility and loosing up your tense muscles.
3rd exercise Bird Dog
This is a great core strengthening exercise. It also is great for those who suffer from lordosis.
I want you to think of really connecting with where your belly button is and have it draw towards your spine, pulling in all your pelvic wall muscles (muscles used in doing kegels) when doing this exercise.
1- knees are hip width apart stacking your hips right over your knees. Shoulders are stacked right over your wrists.
2- tighten core and pelvic wall muscles as you lift, shoulder height, your arm and lift hip level, the opposite leg. Imagine a string attached to your foot pulling you towards the direction your foot is aiming and a string attached to your wrist pulling your arm in the direction its aiming. Try to keep hips square to the floor. You dont want to lift your hip with the leg that is in the air. Head should be elongated, forehead facing the floor.
Hold position for a count of 5 and switch. Repeat the same with each side 10-12 times
Do this exercise series every morning as soon as you get up. It won't take a lot to do, or try at least consistently squeeze it in your day. It will make a difference, improving your life!
If you have any questions or would like to schedule a complimentary consultation, call 760-658-4708. Mention this blog. Thanks.