The Attitude of Gratitude Changes Your Perspective Of Exercise

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.

Attitude of Gratitude. Personal training vista

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:

  1. 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. 
  2. 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.
  3. Increase your posture, stability, mobility, and overall health,  so you can keep doing what you need to do.
  4. 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)

Is Diet Everything? Eat Clean To get faster results in the gym

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.

eat clean. personal training carlsbad

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. 

Fiber/Carbs-moderate

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)

Low sodium

  • approx under 220mg daily recommended for those without hypertension (high blood pressure)

Clean eating: Quick and easy tips FOR those on the go

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.

paleo. Personal training oceanside

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

  1. Hydrate
  2. Eat fresh produce in season (things you can eat raw makes it a faster grab)
  3. Avoid added sugars and processed foods. Stick with whole grains, all-natural ingredients, and a farm-to-table approach
  4. 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!

 Full of nutrients!

Full of nutrients!

Fat burning exercises! 6 easy tips to burn fat fast

Optimizing your body's ability to burn fat while preserving your muscle-building gains is the ideal way to burning fat and keeping the fat off. Increasing your heart rate, increasing your thermo-core while lifting moderate to heavy weights.

 

personal training vista

The most effective fat burning exercises, "short & sweet"

HIIT circuit usually is known as moderate-low intervals alternated with high-intensity intervals. That can consist of weighted squats with running.

It's one of the most effective ways to not just burn adipose tissue (stubborn fat), but it also increases aerobic and anaerobic endurance, increasing your metabolism. This will help you burn calories through out your day, way after you left the gym.

Know what your doing

An ideal fat burning training session would consist of  HIIT circuits- non stop circuit using moderate to heavy weight, increasing weight with each set. Now I have found some people do well with this style of training and some end up injuring themselves because they are unconditioned for the exercises within the circuits they are doing. If your not confident on doing the exercises, have a trainer, fitness expert train you in the proper technique and then get at it!

Don't sell yourself short

It's important to know properly how to execute the exercises so your not just selling your self short on receiving the full benefits of each of the exercises but your not, putting yourself at risk of injury, which is setting yourself up for failure in the future. Exercise is suppose to increase your strength, mobility and overall longevity, to benefit you for the future. Work with your body not against it!

Here's 6 Tips to burn fat fast.

Tip #1 Do each exercise in your circuit back to back with little or no rest. Do each set the same.

keeping heart rate elevated helps you burn the most calories.

Tip #2 Rest periods should be within 30 secs to 1 min.

Tip #3 increase weight with each set to get the maximum benefit, allowing you to build strength and ignite your metabolism, helping you tap into your fat storage, burning more fat throughout your day.

Tip #4 Remember your mind will defeat you before your body will. Stay focus, keep your mind right, and dig deep, breath and push through.

Tip #5 Stay hydrated and take your amino's! If your dehydrated you won't be able to push through. Make sure you are drinking up to a gallon of water a day. If you struggle with your water consumption, the night before your training session, make a point to drink as much water as possible and then, first thing in the morning drink a 16+ ounces of water with your amino's. Then an hr later drink more water.

*suggestion: Amino's can be taken before and after a workout, and before you go to bed based on intensity of workouts. (helps with recovery of muscles)

Tip #6 Having a heart rate monitor and device that can track your activity levels, helps to give you an idea of how many calories your burning during a session, how high your heart rate is so you can have more control over your caloric intake (food consumption). This truly simplifies your life. Remember you don't want to over eat. Eat what you use for energy. You don't want to store any more fat. Think of eating to satisfy the formula of "energy in to produce energy out". Your on your way to becoming a lean mean machine!

*I love the apple watch, it helps me monitor my heart rate, how many calories I burn throughout my day and I don't miss a phone call.

 

Get Your "QUICKSHOT" Glutes Exercises by Bikini IFFB Pro and Finish With An Awesome Reciepe

Even if your not competing, focus on glute muscle development to achieve strength with balance and stability. Not to forget, every lady wants a good derriere! I really like this video.  This is a great glute rountine and IFBB Pro Callie Bundy explains valuable points that you want to keep in mind when hitting these exercises. She knows her stuff!

Watch video all the way through with a note pad to write down these vauable points and take it to the gym! (Advise: Before beginning any exercise program, consult with your primary care physician.)

note: To challenge yourself increase weight with each set

Circuit 1

Moderate intensity

1) Hip Thrusts 12-15 reps 

2)Smith Machine- Squats 12-15 reps

3) Bulgarian Split Squats 12-15 reps per leg

Circuit 2

Moderate intensity

4 sets

1) Leg press 12-15 reps

2) Romanian Deadlift Stiff leg (RDL) 12-15 reps

3) Dumbell Sumo Squats 12-15 reps

If you need proper instruction, call me (Andrea T.) to set up a complimentary consultation. 760-658-4708 

 

Finishing of your workout with ITALIAN CHICKEN SKEWERS

 Marinate the chicken in a quick savory mixture of tomato paste, olive oil, lots of garlic, and fresh parsley for the perfect accompaniment to grilled veggies over a bed of leafy greens.  TOTAL TIME: 0:25  PREP: 0:15  LEVEL: EASY  YIELD: 8 SKEWERS  INGREDIENTS  1 lb. boneless skinless chicken breasts, cut into large cubes  kosher salt  Freshly ground black pepper  2 tbsp. tomato paste  1/4 c. extra-virgin olive oil, plus more for drizzling  3 garlic cloves, minced  1 tbsp. chopped fresh Italian parsley, plus more leaves for garnish  8 skewers, soaked in water for 20 minutes  DIRECTIONS  Season chicken with salt and pepper. Make marinade: combine tomato paste, olive oil, garlic cloves, and chopped parsley in large bowl. Add chicken and toss to fully coat. Refrigerate 30 minutes.  Preheat grill to medium-high. Skewer chicken and bread. Drizzle with olive oil and season with salt and pepper.  Grill, turning occasionally, until chicken is cooked through and bread slightly charred, about 10 minutes. Garnish with parsley.  Recipe courtesy of http://www.delish.com/cooking/recipe-ideas/recipes/a43679/italian-chicken-skewers-recipe/

Marinate the chicken in a quick savory mixture of tomato paste, olive oil, lots of garlic, and fresh parsley for the perfect accompaniment to grilled veggies over a bed of leafy greens.

TOTAL TIME: 0:25

PREP: 0:15

LEVEL: EASY

YIELD: 8 SKEWERS

INGREDIENTS

1 lb. boneless skinless chicken breasts, cut into large cubes

kosher salt

Freshly ground black pepper

2 tbsp. tomato paste

1/4 c. extra-virgin olive oil, plus more for drizzling

3 garlic cloves, minced

1 tbsp. chopped fresh Italian parsley, plus more leaves for garnish

8 skewers, soaked in water for 20 minutes

DIRECTIONS

Season chicken with salt and pepper. Make marinade: combine tomato paste, olive oil, garlic cloves, and chopped parsley in large bowl. Add chicken and toss to fully coat. Refrigerate 30 minutes.

Preheat grill to medium-high. Skewer chicken and bread. Drizzle with olive oil and season with salt and pepper.

Grill, turning occasionally, until chicken is cooked through and bread slightly charred, about 10 minutes. Garnish with parsley.

Recipe courtesy of http://www.delish.com/cooking/recipe-ideas/recipes/a43679/italian-chicken-skewers-recipe/

Need a Great Butt Workout That really Works? Michelle Lewin's video

Looking For A Great Booty Blaster Workout? Check out Michelle Lewin's video, She knows how to do it right. Incorporate these exercises in your leg day routine and make sure to do it right.

Watch the video all the way through before doing the workout. Pay Attention to her form and make sure you keep tension in the glutes during the entire exercise with each exercise in this video. Engage your muscles and stay focused. If unsure of what weight you should use, try a weight thats moderately challenging. Dig deep, Don't cheat yourself, You can do it! 

(if your unsure, seek advice from your primary care provider before starting any exercise regimen)

Exercising to fast?

When exercising sometimes you may find yourself going fast, trying to just hurry through it to get it over faster. Don't do that! That tends to lead to sloppy, uncontrolled movement where your possibly throwing the weights around instead of keeping the tension in the muscles, allowing them to work, executing each movement correctly.

Are you resting to long?

However, training to slow isn't good either. A moderate tempo is good and  you don't want to rest to long in between each set. If you do take long rests, your heart rate goes down, you'll loose your pump, muscles get cold and your level of intensity decreases loosing your guaranteed results your trying to achieve.

Try to keep your rest periods to no longer than 1 min In between each set of exercise. Try to do 4 sets of each exercise.

Important to know! Do It! Get your results.If you have any questions, don't feel confident doing these exercises on your own call me. I'm here to help.

760-658-4708-Andrea