The holidays are quickly approaching. Are you ready?1) plan all your meals 2) eat out no more than 2 times per week 3) get lots of sleep 4) exercise daily 5) plan for all of your cheat meals 6) relieve your stress daily with meditation, yoga, exercise, massage, accupuncture 7) Stick to your grocery list and buy only what you need; avoid overeating. 8) eat healthy 90% of the time. 9) make a decision to maintain a healthy weight and do it! 10) spend MOST of your time with freinds and family that will not sabotage you by over-eating, exposure to bad or unhealthy food or habits. 11) set clear cut goals and stick to them. Discipline is key. You can do it! Reach out to me if you want help.
Did you care of yourself today? Health is a long life practice. Today be joyful, take care of your mind and body, exercise, sleep lots, pray, meditate, be a generous giver and dream big. Go out and make the world a better place. Do these things everyday for optimal health.
Its really quite simple. You can exercise all you want, but if you are eating poorly or overeating you will only get frustrated, not lean. Here are my easy tips to getting lean and staying lean in yor abs. 1) Cut the crap like excessive sugar, fat, carbs and stop overeating. 2) Always eat breakfast. Include protein, carbs and at least one healthy fat source. It will boost your metabolism and prevent excessive hunger and overeating later in the day. 3) Cook more and eat out less (1-2 week max). Meals at restaurants usually contain more calories and fat, due to larger portion sizes, even at healthy restaurants. Not too mention unknown ingredients added. 4) limit alcohol to one serving, once a week. 5) Do your core exercises and a mix of cardio at a steady state and interval training 4-5 per week. The answer is discipline and planning. How bad do you want it? I believe in you. You can do it!
Have you always wanted firm glutes but are not getting the results you want? Age is not the problem. Sorry guys, its your food and your training. Here are my tips to a fabulous backside. 1) train your glutes specifically at least 2 times per week. 2) Cut the sugar and eat clean. You are what you eat and you can't work off a bad diet. 3) train your legs at least twice a week (quads, hamstrings). 4) Lift slightly heavier weights with good form, especially if you are an experienced lifter. 5) Do cardio at least 4 times per week, with at least 2 of those days being intervals.
Planning a wedding should be an exciting time. Wedding planning can be like having a fulltime job. If you are not an organized person in general, you can become anxious, frustrated and exhausted during this time. Consider hiring a health lifestyle coach to help you navigate busy. They are particularly a great help for busy business professionals and executives that travel. They will help you 1) set goals 2) create and manage a schedule for your wedding planning, health & fitness, work, sleep, nutrition and social activities 3) eliminate stress 4) work through challenges 5) stay focused at work and continue to perform with excellence. They will even help you manage your household duties like grocery shopping and house cleaning. I recommend meeting with them at least once a week. You will be happier, healthier and stress free. Hit me up if you are looking for help.
Protein shakes are famous these days. There are green ones, red ones, chocoate one, vegan ones and whey ones. But if you are loading them up with lots of fruit, protein powder, yogurt, oils and everything else, you are probably pretty frustrated and gaining weight. A typical shake has 20-25 grams of protein, which can be 1/3 to 1/2 protein requirement for the day for alot of people. At the end of the day, calories do count. Sorry guys! Most people are taking in too much fat and sugar for in their shakes, more than enough for the entire day. They are meal replacments typically, not snacks. Scale it back, regroup, count your sugars, fat, and protein and match your shake to your goal. Remember the shake is usually not part of a meal. Get unfrustrated quickly!
If you are planning your wedding, dont forget to plan your fitness. Hire a trainer to create a program thta fite syour goals and timeline. Brides and grooms often have unrealistic expectations about what it takes to ge in the best shape for their wedding, like losing 25 lbs and looking like a supermodel in 6 weeks. Hire a trainer as soon as you start planning your wedding. Your trainer will help you set a realistic plan, timeline and goals. It takes more than exercise. You will need regular nutrition coaching as well. You will accomplish your goals, fit into the dress or tux and establish solid health habits for the rest of your "new"life. It is also great stress relief. Your trainer will be an important part of your wedding journey. You will look great on your wedding day and for your honeymoon. I like training brides, grooms and mothers of the bride & groom because they work hard, know what they want and are willing to do what it takes to hit their goal. Hit me up if you are in need for some "Bridal Fitness"!.
My lunch today was a delicious healthy salad. It had organic romaine lettuce, sockeye salmon, organic carrot slices, seaweed, kimchee, and lemon juice. YUMMY!
Yseterday I did yoga in the park in Sunken Gardens in Denver. It was amazing! They have amazing DJ's and music. We meditated, did yoga, dance, ate and got some vitamin D. What more could you want. It is a great environment to meet like minded people and make new friends. Check it out! There are 2 more event. Go to "yoga rocks the park" and check the schedule. Endorphin gym will be hosting it on 9/11. I will be there. Give me a shout out if you come. Yoga in the park is everywhere, so find out whats happening in your city. Try something new!