Exercise is Work - You have to work past your comfort zone in order to train your heart, lungs, and muscles to get stronger and fitter. If it were "easy" it wouldn't be exercise.
Not all Movement is "Exercise" - Yes, body movement is good for you. But...for any activity to count as true exercise, it has to meet certain parameters, like lasting at least 10 continuous minutes, it has to elevate your heart rate to an aerobic level.
One workout will not UNDO a sedentary lifestyle - Just because you exercise doesn't mean it's OK to be a couch potato the other 23 hours of the day. This is where those extra non-workout activities DO matter. They may not be true workouts, but they do have benefits. More movement is good . .
You're not burning as many calories as you think - Those "calorie burn" screens can be off by 30% or more. Just remember that calculators/trackers are estimates.
Exercise does not allow you to eat whatever you want- Remember, exercise really doesn't burn as many calories as people assume it does, so a single workout—even a rigorous one—won't come close to offsetting just ONE big splurge .
Exercise alone won't change your body- Exercise will not change your body much at all unless you are also cutting calories. To really change your physique, you have to do both: watch your diet, consumer fewer calories than you burn, and exercise with a combination of cardio and strength training.
You have to do it forever- It's important to find a routine that you enjoy and can stick with it! Whether your goal is to lose weight, look better, improve your health, or just plain feel good, you're only going to reach—and maintain—that result by continuing to exercise after you reach that goal.
Routine is the Enemy- For the best results, you have to change up your workouts often. This is good because it can help prevent boredom so you'll stick with it, but also prevent plateaus in your progress
Fit tips to have a fun and healthy summer!
1. Swim for Cardio - Swim a few laps or play around with your family in the pool--> Great way to cool off and get your heart pumping!
2. Choose Fruit instead of Sugar - Cupcakes can be tempting at those BBQ's...but try some fruit to fix your sweet tooth! If you're chosen to bring the dessert make up a nice fruit salad!
3. Wake-up and Workout - Train first thing in the morning so you have the rest of the day for all the fun activities **Added Bonus** --> If you're into outdoor training it's cooler in the mornings.
4. Take Active Trips - Go hiking in the mountains, kayaking on the river, or bike riding on a trail!
5. Supplement...don't Snack - Maintain your energy with SMART snacks, like protein rich and fiber filled foods. It will provide you with better, long-lasting energy!
6. Play Beach Volleyball - You will get a fantastic workout! You test your agility and balance, while working your core! What better way to run and jump in the sand!
7. Work Harder, not Longer - Up your intensity. Instead of an hour in the gym, try 20 minutes of interval training!
8. Race - Sign up for a race this summer--> If you have specific event you're training for it will give you more motivation to power through your workouts!
9. Hydrate! - Staying hydrated with WATER is super important. You want to avoid heat exhaustion and stroke in the hot weather.
10. Run on the Beach- Running on the sand further stimulates your lower body and core muscles because you are constantly trying to keep your balance = burn extra calories!
11. Dress Appropriately - Keep your body temperature regulated by wearing light, breathable clothes.
Did you know that 45% of the decisions we make are based on habit??
Old habits can be hard to change..here's some tips to make the process easier:
1. Figure out what your actually craving? What do you actually want. When the urge hits do something else (grab an apple, go for a walk, call a friend, email a coworker) Then after that see if your still craving that candy.
2. Find your trigger point. Write down what you were doing right before the behavior (Time, location, emotional state, and who else is around you). Find the pattern.
3. Create your plan! Shift your behavior even if you have to set an alarm to remind yourself. Whether it's to go for a walk at that time, grab a piece of fruit..etc. In a few weeks it will become your NEW habit!
If you ever feel the need to reward yourself, always give yourself a reward you will enjoy..And you don't always have to reward yourself with food--there are many other ways to celebrate!!
*Thanks to Women's Health Mag*
Do you workout like a dog but don't see results??? Then you should be taking a look at what your eating.
Even though working out stimulates your metabolism- making you eat more throughout the day, don't fill up on empty calories.
Your body needs nutrient dense calories to fuel your body and help you see results quicker!
There are many "excuses" why people reach for empty calories: Time, money, and the biggest excuse = "I deserve this after my tough workout"
Here are a few tips to help you stay on track:
1. Don't buy empty calories at the store (keep them out of your home).
2. Eat what you love--if you don't like something don't eat it-- find a substitution. (I can help you with that!)
3. Find what works for you- I cook my meals on Sundays and re-heat throughout the week. I also always have healthy snacks on me (fruit, nuts, protein powder) when I'm in need of a quick fix!
4. Everything in moderation is OK. I go by the 80/20 rule--> 80% of the time I eat a clean diet and the other 20% I eat what I love.
Summary: Don't sabotage your workouts! Eat a healthy diet!
Breakfast literally means "Break the Fast". By the time you wake up in the morning your body may have gone without food for 8 hours or more! Therefore you need to refuel your body when you wake up to start your day right!
Do you skip breakfast?? Then your blood sugar levels drop, fatigue, poor concentration, irritability and lethargy will be the result.
***Breakfast gives you energy and has many health benefits:
1. Better Focus and Productivity
2. Maintaining a healthy weight-
3. Increase your metabolic rate- People who skip breakfast have a metabolic rate 4-5% below normal, which may lead to an expected weight gain of 8lbs per year!
4. Lower your cholesterol- studies show that people who eat breakfast consume less dietary cholesterol.
5. Essential nutrients- Help yourself meet the essential nutrients you need daily
1. If your not hungry when you wake up have a small snack and pack a breakfast for later when you are hungry.
2. Pick up portable breakfast items at the store for when you are in a rush--fruit, greek yogurt or low-fat yogurt, whole grain bread and peanut butter.
3. Plan ahead to eat breakfast. Decide what you are goign to eat for breakfast before you go to bed.
4. Order whole grain toast instead of white toast. Instead of butter spread low-fat cottage cheese, peanut butter, or low sugar jam on your bread.
5. Oatmeal is a great breakfast- (make it yourself instead of buying packets) and add some unsweetened almond milk or fat- free milk and a little bit of honey
*Oatmeal- sprinkle some berries on top
*Whole grain english muffin topped with peanut butter, low-fat cottage cheese, lean ham and low fat cheese, or low sugar jam
*Cottage cheese with fruit
*Peanut butter and banana sandwhich on whole grain bread- top off with a glass of fat free milk or almond milk
*Greek yogurt mixed with berries
*Hummus on whole grain pita bread
*Eggs with whole grain toast
Breakfast really is the most important meal of the day!
1. Abs are made in the kitchen...a lean diet=lean midsection
2. Abs should be engaged when performing any exercise. It's important to keep your core engaged and ensure proper form and execution. You will then be able to make a true mind/muscle connection!
3. Cut out processed foods in your diet.
3. Avoid foods that bloat before showing off your tummy--beans, broccoli, and chewing gum which will trap air in the belly. Be sure to drink lots of water!! Being hydrated is key for a flat midsection.
If your in need of a awesome core workout don't hesitate to contact me!
I came across this great list of fitness tips from livestrong.com--enjoy!!
- Interval Training- keeps your body burning calories after your workout ends. It's an interval of high intensity exercise followed by an interval of slow intensity or recovery. By doing this type of workout for 15-20 minutes you will burn the same amount of calories if you were to moderately exercise for 1 hour.
- Brace your Core- Your core is a system of muscles that wrap around your entire torso, stabilizes your body, protects you from injury, and keeps you upright. Strengthen your core to steady your balance and body position.
- Trade machines for free weights- dumbbells, barbells, medicine balls and stability balls build strength in a more specific way while working smaller stabilizer muscles. Machines follow a special path that may not be designed for you and can increase your likelihood of injury and develop weaknesses.
- Tuck shoulder blades back and down- it's like tucking your shoulder blades into your back pockets. improves your results and protect you from injury. Help activate your lats for pulling exercises, works your pecs more completely in pushing exercises, keeps your chest up during squats, and can reduce impingement on your rotator cuff during bicep curls.
- Increase your range of motion- It will add more work which will increase efficiency and you will get more from each move--> squat deeper, drop weight closer to your chest, raise the step for step ups.
- Explode through reps- During concentric movements (push, pull, press, jump) moving weight quickly will turn on your fast twitch fibers and make your body more athletic and train to use fat as fuel **during eccentric movements-->keep it slow and concentrate on the muscle being worked.
- Use multiple joints with every move- get more done in less time. Examples:squats= build legs and back, bent over row=builds biceps and back, narrow-grip bench press= builds triceps and chest. single joint exercises (bicep curls) builds muscles more slowly.
- Mix your grip to do more reps- to help you complete your reps during deadlifts, chipups, inverted rows, bent over barbell row try--> one palm facing toward you and one facing away and alternating each set
- Load one side to work the core- Core stabilizes the body--by creating instability you will work harder. Hold weight in one arm fo a lunge or press one dumbell for a shoulder press
- Push-ups- full body exercise-- maintain rigid body line-->don't sag hips, hump your back, or bubble your butt
check in soon for the next 10 fitness tips...
When you hit your afternoon slump do you reach for junk food or sugar?? Your afternoon munchies could be ruining your diet and your waistline.
Protein may be the nutrient you need to ward off that feeling of hunger. In a recent study in Muscle and Fitness Magazine some women were given a drink of water and the other women were given a drink of water mixed with whey protein. Researchers found that the women that were drinking the whey protein felt fuller longer and were more satisfied than just drinking water.
Try bringing whey protein powder mix with you to work and reach for that when hunger strikes.
Another helpful tip which I repeat a lot, because it's important --- Keep snacks on you at all times so your always ready when you need something-- >almonds, apples, trail mix(in moderation), whole grain cereal(kashi), whey protein...
If you want advice on protein please don't hesitate to contact me- you want to be consuming the right amount for you.
An article in Muscle & Fitness Magazine states that you can overcome bad genes with exercise. This is great news if you come from a family that suffers from weight issues!! A study found that risk for obesity dropped by 27% in physically active adults who were genetically predisposed to weight gain. So start exercising consistently!!
Did you know that weight loss is the # 1 New Year's resolution for 69% of women?! How are you obtaining your New Year Resolution goals??