"I don't have time" --Does this phrase sound familiar to you??
yes, it's true everyone is hardpressed for time- between work, family, and social life..
Here's a little secret--> you can work out in a shorter amount of time at a harder intensity and get the same results (maybe even better results)
You do have the time..you just need to realize it and use it wisely! At the beginning of each week plan out your schedule and find at least 3 time slots for exercise. Even if you only have a half an hour of time you can incorporate some high intensity interval training to promote that fat loss and crank up your metabolism!
So let's get started--pick up your pace and go harder to burn fat and torch calories!! I can help you find the time and improve your workout ethic to see the results you have always dreamed of!
Working out and eating a healthful diet isn't just to obtain that hot body- it also makes you feel great and helps prevent diseases...Here are some great ways that I obtained from P90X's Extreme Newsletter on how to obtain that overall goodness!
1. For Beautiful Skin: Make sure your protecting yourelf from the sun! Wear Sunscreen- all year round. Quit Smoking - it causes wrinkles. Most importantly eating a healthy diet and keeping your stress levels down will keep your skin clear and prevent breakouts.
2. For Beautiful Hair: A balanced healthy diet helps create that beautiful hair. Some foods to incorporate in your diet--> protein (meat, eggs, beans, nuts), Essesntial Fatty Acids - Omega-3's (tuna, salmon, peanut butter, almonds, walnuts, sunflower oil, canola oil, olive oil, safflower oil), Iron (dark leafy greens, beans, raisins, red meats, and egg yolks).
3. For Beautiful Eyes: A big problem for eyestrain is from staring at the computer/phone screen for long periods of time- take more breaks (maybe a cardio break?) Wear some UV protection sunglasses in the sun, Eating a healthy balanced diet--> Beta-carotene helps ward off diseases that can develop in the eyes- eat more carrots and sweet potatoes for a healthful dose.
4. For Healthy Bones: Eat foods rich in calcium (milk, cheese, yogurt, broccoli, oranges, apricots). Exercise helps maintain and build strong bones. Consume Vitamin D, which helps absorb Calcium.
5. For Healthy Hearts : Did you know that heart disease is the leading cause of death in women?! Ladies, We need to change that stat! Here's how to promote a healthy heart--> avoid smoking, maintain a healthy weight, exercise at least 30 minutes a day, eat a healthy, balanced diet. Eating food high in omega-3 fatty acids help slow down the production of artery plaque, ward off inflammation, blood clotts, and keep your blood pressure at safe levels. Try eating more salmon, tuna, oatmeal, flaxseed, almonds, walnuts. Eat more fruits and vegetables!
6. For Hot Bodies: This is an easy one.....EXERCISE!! Exercise should be integrated into your life..make it a part of your lifestyle! It's also important to enjoy your exercise routine- let me help you have fun while working out!!
7. Keep your Hormones in Check: Ladies- when our hormones are off, it feels like everyone knows it. But most importantly you feel it! To help regulate your hormones decrease your stress, increase your exercise, and eat a healthy diet.
8. For Intellect: Research shows that exercise is actually the best way to combat against mental decline!
9. For a Beautiful Soul: It's important that you check in with yourself periodically and make sure you are happy. Beauty is inside and outside- do activities that make you happy--> spend time with your family and friends, exercise, eat everything in moderation, and take a step back once in a while and enjoy yourself!
By the way..did you notice that most of the solutions emphasize eating a healthy, balanced diet?! And of course incorporating exercise into your daily routine..
It's time to be Hot and Healthy this New Year!!
*Special thanks to P90X Extreme Newsletter on their awesome article! *
Many women have been on more than a few fad diets and still have trouble keeping the weight off! Yo-Yo dieting is very unhealthy for your body and your mind. Consistent weight loss and weight gain cycling back and forth can cause feelings of failure and a loss in your own confidence.
Instead of trying another fad diet for the new year opt for a healthier lifestyle by eating clean. And get a personal trainer to help coach you and motivate you through you workouts and food questions!
I can help you set up a workout regimen that will help you lose the inches and gain confidence with your own body! Contact me for more information!
Over the holidays the average person gains about 1-2lbs. And research shows that people rarely lose that weight. How can you avoid this weight gain?? Stick to your workout!!
How to Power through the excuses:
"I don't have time"- You have to make the time- get up a half an hour earlier. Work out first thing in the morning. Strive for 2-3 days a week.
"I don't want to miss out" - This is time when we start to splurge- just don't splurge at every meal! Give yourself a "budget" of 3 splurges a week. Or Splurge when it's really worth it and when it's not just say "no thank you". For motivation think about how fabulous you'll feel starting out the New Year with no extra weight to lose!
"I'll start in January" - The more you postpone exercise the more you will have to work off when you actually do being a exercise regimen. Research shows that people that have excess pounds heading into winter actually gain about 5lbs over the holiday season. Commit to eating healthy 80% of the time and working out 2-3 days/week.
*Women's Health Magazine- Holiday Fitness Excuses Busted*
1. Honor your Hunger- Feed your body with adequate energy and carbohydrates. Excess hunger will trigger you to overeat. Eating when your hungry will help rebuild your trust with yourself and food.
2. Respect your body signals- your body will tell you when you are no longer hungry. Take breaks and pause in the middle your meals and see how food tastes and what your current fullness level is.
3. Discover the Satisfaction Factor- When you eat what you really want (in moderation) you will feel satisfied and content.
4. Respect your body- You will feel better about who you are . Don't be unrealistic and overly critical about your body.
5. Exercise- Feel the difference- Shift your mentality to think about how you feel after exercising rather than the calorie-burning effect. You will be more motivated to exercise if you focus on how energized you feel, which will help you roll out of bed in the morning instead of hitting snooze again!
6. Honor your Health- Make food choices that honor your health and tastebuds while making you feel well. Remember you don't have to eat a perfect diet to be healthy, It's what you eat consistently over time that matters. You won't suddenly get a nutrient deficiency or gain weight from one snack, meal, or dessert. Progress, not perfection, is what really counts!
*NASM- Fitness Nutrition*
Don't wait until the new year to start your weight loss resolutions! Get started now and get a jump start on your weight loss. Contact me now to get started and I will help motivate you through the holidays and work around your busy schedule! I know you want to look amazing for that New Years Eve party!!
Don't get me wrong.. New Year Resolutions are an excellent way to begin your fitness regimen...So if you just don't have the time now let's set something up for the new year!
I know everyone is busy, busy, busy during the holidays-- but that is no excuse to not get a quick workout in at least once a day.
Some helpful workout tips to help you maintain and tone your body through the holidays...
- Do these 5 exercises everyday either before your shower, when you first wake up, before dinner, etc..find a time that works for you!! (even better do them twice a day!)
1. 20 push-ups
2. 20 jumping jacks
3. 20 squats
4. 20 crunches
5. 20 mountain climbers
Not only will these exercises transform your body physically...they will help you feel better emotionally and give you more energy to power through that last minute shopping trip!
Yes, Sodium is an essential nutrient, a critical electrolyte and is needed for normal body function... but when is it too much??
Your sodium intake should be at about 1500 mg/day
Your sodium intake should not exceed 2300 mg/day.
Unfortunately most American's take in about 3000-6000mg/day- most of it is from processed foods.
If you eat a lot of asian/chinese food which contains the flavor enhancer MSG- your intake level of sodium could be as high as 12,000-16,000 mg/day!
Why should you lower your intake of sodium? Because high sodium is a risk factor for hypertension (high blood pressure). Hypertension is a risk factor for heart disease, kidney disease, and stroke.
Some high sodium foods to avoid are: anything processed, soy sauce and other sauces, lunch meats, salted snack foods, canned soups, pickles and cheese.
Interesting fact: Did you know that 1 teaspoon of table salt = 2,325 mg of sodium?
Take a day to jot down your sodium intake- look at the nutrition facts label on your box/bag- you might surprise yourself...
*NASM Fitness Nutrition*
One of the most important things that you can do for yourself is hydrate yourself with WATER!! Water will give you energy and hydration and it is absolutely essential to live.
To avoid dehydration during or after your workouts you should be drinking plenty of water throughout the day. Water is super important to give you enegy and stamina through your workouts! So don't wait until you feel dehydrated to fill up your glass with water...
Mild Dehydration -->
- diminishes physical and mental performance
- decline of alertness
- decline of ability to concentrate
- increasing feelings of tiredness and headache
- impaired decision making and reaction times
Early signs of dehydration-->
- dry mouth
- dark urine with strong odor
Water is the primary treatment for dehydration
Extra Tip: If you think water is boring- squeeze some juice from a lemon into your glass or any berries taste great too!
(information adapted with help from NASM)
Control your weight successfully by cutting 200-300 calories/day rather than completely restricting your diet. If you make small sustainable changs and focus on the balance of various food groups you will see a more permanent change.
Crash Diets= Don't work- You might get that rapid weight loss your looking for, but you won't maintain it. Adopt a level of food intake you can live with!
Balance your energy sources:
- avoid fatty foods
- add fiber rich foods--will give you that satisfaction of fullness
- consume sugar sparingly
- eat complex carbs
- stick to lean protein .
Eat small frequent meals-->Start by eating Breakfast
Keep in mind... You should always maintain healthful behaviors for permanent weight management!
- eat less red meat -
- ban bottled water (invest in a reusable water bottle) -
- snack substantially ( ditch the processed food- choose whole foods) -
- be an efficient shopper ( reuse bags and buy in bulk) -
- eat locally ( be a regulat at your local farmers market) -
- cook more and order less takeout -
- limit packaged, single serving beverages and snacks
- Fun fact: consumers make 70% of food purchase decisions while shopping! (NASM)
- Helpful tips-->
1. write up a grocery list
2. cut out coupons to save money
3. stick to the produce, meat , and dairy isles for healthier purchases
4. Eat before you shop