With the temps hitting the 3-digits over and over again, I cannot stress more the importance of hydration. Especially so for those of you who walk and/or exercise every day. In the desert climate of our Arizona, you might not realize right away that you have been sweating, because all the sweat evaporates so quickly: our clothes might remain dry, as the result. But it does not mean we do not sweat. We do and even a slight deficiency in terms of the hydration level can bring on some impairment of both physical and mental performance. So, if you think your thoughts get blurry and it just MUST be the age, double-check: maybe it is enough to drink some water!!! If you are exercising up to 1 hour, plain water is enough. If more, you might want to consider some electrolyte tablets diluted in your water bottle (not to mention energy gels to top things up). Apart from pure water and sports drinks, please remember that iced and regular tea or foods such as a watermelon or a cantaloupe all can benefit us in terms of the hydration. Stay Fit-Fit, remember to drink and, if things get fuzzy, drink even more! Better be safe and on the healthy side than sorry!
So, it is 2 or 3PM, you’ve still got hooooooooooours till your dinner, but your stomach is rumbling. Solutions?
Well, the first one would be to make sure you’ve got your breakfast every single day, and that the breakfast consists of some slow-churning and filling proteins. In hopes for that svelte silhouette, ome of us would skip this most important meal of the day – and we never should! Even if you really, but really do not feel like eating before leaving the home for the day, you can always get some nutrients in a liquid form; a protein shake, for example. If you are lucky to have some appetite in the morning, then go eggs or Greek yoghurt. Or cottage cheese. And all this not “just”, but with nuts, berries, or, in case of the egs, with dark green leaves, such as kale or spinach.
Second, make sure you eat three meals every day and two snacks between them. And also, before you go to sleep, there is nothing wrong with getting a few spoons of cottage cheese and nuts to keep your system happy and working.
As to the snacks:
Some great 150 calorie snacks include: 6 ounces of plain, non-fat Greek yoghurt with 1 cup of berries (mniamm!), or ½ cup of 1-2% fat cottage cheese with some fruits.
If you have space for more, let’s say, 200 calories, try several spoons of steel-cut oatmeal plus a handful of ever-important nuts and seeds plus some berries. Or just go nuts: mix Brazilian nuts 9just 3 of them takes care of our daily selenium needs), walnuts, pecans, sunflower seeds and pumpkin seeds, and almonds. You may want to add a few spoons of 0% Greek yoghurt, or not even.
Third, notice in which circumstances you get ravenous; is it the 3PM “crash”? is it boredom/ Is it emotional eating? In many cases, simply changing your pattern of responding to that ‘call for food’ is enough to address the problem; you feel like eating a double cheeseburger? OK, go for a 20-minute walk! You would just love to have that glass of wine RIGHT NOW AND RIGHT HERE?!?! (Oh, I can relate, believe me!!!). See why: is it because you’ve got bored in the evening? Grab the phone and call your best friend instead.
For more ideas, feel free to contact me at email@example.com, OK? Love and good luck! Stay Fit-Fit!
Have you realized how important is exercise in case you suffer from hypothyroidism? It boosts both your energy levels, metabolism and improves your mood (those suffering from this condition are often feeling down, too). So, if you are someone managing this condition, despite the fact that you really, but really might not feel like working out, go for it! You WILL feel better, your outlook will improve and your body and health will thank you for it! remember, i do believe in you! Stay Fit-Fit! M.
“Danger is the spice of life. You’ve got to take a risk every now and again – that’s what makes life worthwhile. I’ve always tried to never be scared of anything.” Burt Munro
Recently, I read these words in the “LAVA” Magazine, dedicated to triathlon. I paused, contemplating how true this sentence is. When we are, or act like we are scared of something, the world closes up right in front of us. We don’t give any chance to ourselves! Right at that moment when I read this statement, I remembered my past, when, as a protective measure, my mom and grandma forbad me to exercise and they even wrote a note to the school to exempt me from the physical education classes. Unfortunately for me, they wrote that note every single school year until I reached the age of 18, when they finally decided: “Oh, now you are adult, do what you want!” By that time, I grew overweight, chubby and overly desperate to lose the additional poundage load I carried around… So, I consulted with Piggy the Piggy Bank of mine, drew some monies out of her not too immense abdomen, and promptly signed myself for the first swimming lesson in my lifetime. At the ripe age of 18. I know, it does sound ridiculous, even my own daughter cannot believe that! My family was always convinced that the pools are some very dangerous places, where folks pretty much end up drowning, so it did take a lot of courage from me to go and sign up exactly for that! The swimming lessons were carried out in a group setting, at the most inconvenient times of the day and night: one of them finishing at some 11:20PM! If I was lucky, I could catch the last bus home, if not, I just walked back in the dark. The swimming instructor, a nice guy who was blind on one eye, used to encourage my efforts by reminding me after each practice: “And you know, don’t eat much now, even if you are hungry. You’ll be hungry after a swim, but if you want to lose the weight, do not eat much after the practice.” And I listened to his words. I also added power walks, wherever and whenever I could. It was scary: I had been told on multiple occasions how dangerous it is to participate in any type of sports, that if you sweat while running you WILL catch a cold, and I had the examples of sportsmen who got injured while pursuing their favorite activities presented to me repetitively by my family, as well. However, I pursued my goal and the pounds melted within a year or so. 25 years of health and well-being followed…
When I was about 35, over the years, I realized at one point that I was afraid of finding myself exposed at heights, no matter how nice the view below was! So, I decided to take this problem in my own hands: while on a cruise, I noticed this tall climbing wall which extended all the way to the top of the ship’s chimney. It was tall and especially scary and tempting while the ship was in motion… So, one morning - I somehow think mornings are the best to attack our little issues – I simply went to the Deck 12 of the ship, when the climbing wall was open. It was looming, dark in the shade, and empty. I signed away my dear life, got the climbing shoes, and went straight to the top! On the way, on three occasions, I had a chance to sound the bell which (conveniently) was attached to the wall right there! The last bell was on top of the wall. I sounded it and yelled to the guy who was belaying me to wait a moment! I was, actually, enjoying myself and the view! After quite a while, I asked him to lower me to the ground, but SLOWLY! I enjoyed every second of it. And right after that, I went up again and again, every day of that cruise! Mission accomplished, scare forgotten! J I guess, it is VERY worth to risk, to get scared and to go for it, even if your “it” is some almost-unreachable-goal… It CAN be yours, IF you decide it is within the reaching limits! Do not postpone the pursuits, no matter if it is the goal of losing weight, participating in that first triathlon, or overcoming any fear you might have. As Nike guys say it, “Just do it!”® - Just doing it will lead you to a much better a place than you are at right now. Good luck! You do know that I am rooting for you! If you need any more encouragement and some personal training sessions, please visit www.befitfit.biz and e-mail me at firstname.lastname@example.org, I'll be more than happy to assist you! Stay Fit-Fit!
"Strength does not come from winning. Your struggles develop your strengths". -Arnold Schwarzenegger
The weather cannot be more purrfect: let's go out, have a great run or a walk, or a bike ride. Enjoy your weekend! Your Favorite Fit-Fit Trainer, M.
As the weekend approaches, I figured it out you might be about to cook something really, really, but really yummy!!! take into account the most healthy spices out there which you do want to use in your creations: rosemary, cinnamon, curry powder, oregano, ginger, nutmeg, cayenne pepper and cumin. Now, I do have a so-so history with both cinnamon and rosemary: I used not to like any of them. Now, I start being VERY OK with rosemary (mostly thanks to my Better Half, who prepares food in here, while I've got the part of the dishwasher!), and I do consume some cinnamon just because it is good for me... But tastes differ, so you might find it totally OK and, actually, a great piece of news that cinnamon is very good for us! Just make sure not to use it on top of a double-full-fat-latte-with-fat-fat-fat-milk and you shall be just fine! Stay Fit-Fit and well and have a fabulous weekend! M.
A very valuable question. Why should we lift things which do not seem to be created to be lifted??? Sand bells are not that easy to hold on, their content continuously moves, leaving us out of balance, and they tend to suddenly and unexplicably become heavier on the side we were them not expecting to... Well, to be honest, all of the above ARE the reasons for which we, actually, should befriend these sand-filled bags and play with them at regular intervals! They are tough to get a grip on them: therefore, your grip is just going to get better from trying to hold a sand bell. And the wrist will be challenged, as well! Try to lift a sand bell above your head, using one hand! the bell does not need to be heavy. Lift a few times and you'll feel how tricky it becomes... Then, the balance issue: the sand inside moves at all times, and even more as we move the bell and ourselves with it. So, all this funny situation changes the bell's center of gravity and the way we "feel" the bell while training with it. All this adds to the challenge for our own gravity and balance: no matter if you work out using both hands to hold the bell or just one. Oh, well: just e-mail me and book a few sessions involving the sand bells with me! I have them all, in different sizes and different weights, at my newly renovated boutique Be Fit Fit Studio at 45 Castle Rock Rd. Suite 1B. I await your e-mail at email@example.com. Stay Fit-Fit and have a great, healthy, fit-fit week! :-)