How many times have you gotten to lunch and realized you haven't had a sip of water since breakfast, and maybe not even then? Maybe you're too busy to notice your thirst. Or maybe you're one of those people who can't stand to drink plain water. I hear you! But there are ways to make drinking water a seamless and enjoyable part of your day.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
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)