Sunday, January 16, 2011
• Kingwood, TX 77339
I am putting out a list of activities and what foods it takes to negate the workout. I am not saying you can not have these foods or that you have to do these workouts, but I thought showing a comparison would help some out with deciding what to do.
1-Running 45 mins burns about the same amount of calories in bowl broccoli cheddar soup & 1 small latte.
2-Elliptical 45 mins burns about the same amount of calories in 1 large McDonald's fries.
3-Brisk walking 45 mins burns about the same amount of calories in 1 Snicker's bar.
(calorie burn depends on weight, lean muscle mass and intensity)
As you can see just from these few examples, if you are working out and not seeing results, you may want to re-evaluate what you are eating. "I worked out today, so I deserve a treat," this is a common trend; however if it is a DAILY trend, you will negate all the calories you burned. If you want a treat save it for the end of the week, or buy yourself a new shirt or book instead of food.
If your eating is stellar, then you may need to increase your intensity of workout or change your workout a couple days a week.
I hope you have a safe & great workout!
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Friday, December 31, 2010
• Kingwood, TX 77339
I probably know at least 20 people that resolve to do something every year. Whether it is lose weight, quit smoking, read more--something.
Instead of making a resolution--make a lifestyle change. Start adding more vegetables to your meals--start small with maybe one a week or a day. Add more water do your diet everyday. Try to cut out the sugary snacks everyday (don't cut them completely, instead of everyday, have one a month, week or every other day--everyone needs to indulge at some time!!)
Same with exercise--start with an activity that you like/love. If you don't like jogging, don't try to jog everyday. If you love mind body exercises, sign up for a yoga or pilates class. If you like high energy aerobics sign up for a group fitness class, step class. If you get bored easily, sign up for a different class every other week or month, or do a different activity every other day. Try lifting weights or getting some exercise bands to tone muscles & burn more calories. Muscle burns more calories at rest, plus it helps build strong bones which everyone (women especially) need!!
If you have friends who want to get in better shape, sign up for classes together or set a time everyday to meet and workout. Having a workout buddy will keep you accountable & you will have more fun if you are sweating & laughing together. Make it a contest--Biggest Loser--whoever loses the contest has to buy the winner a nice dinner.
If you make small changes everyday, these lifestyle changes will not be hard to keep. You won't be the one in February who has given up on their resolutions, you will be the one next December with a new healthy body & mind, ready for the next New Year.
Much love & peace to you all!!
Wednesday, December 29, 2010
• Kingwood, TX 77339
My youngest son Brandon turns two on Dec 30. It is really breaking my heart!! He amazes me everyday, as do my other children, but WOW! Who knew that my heart would be squashed so easy? I know many other parents feel the same way as I do, and my question to you is--how do you handle it?
I love the fact that he is growing up strong, learning quickly & is ornery. I am happy he is developing fine & is having a normal life. However, I just want him to stay all cuddly & baby-ish forever!!
I keep thinking that maybe when I am older & he is this 6'4" 230 football player, he will still want to hug me. Makes my heart break just thinking about it!!!
My other kids run whenever I say "Give mommy a hug or a kiss." Like I am the scary aunt of the family :)
I know I will have to handle it, and I will cry about it, but for now I will continue to cuddle him & give him all the loves & hugs I can.....before he starts running away too!!
I wish all of you the best! Peace be with you!!
Thursday, December 23, 2010
• Kingwood, TX 77339
Many of us snack when we are not actually hungry or eat entire meals without being hungry-especially around the holidays. Many of us are emotional eaters; eat when you are happy, sad, mad--virtually any emotion will make you eat. To learn how to properly eat & break this cycle of bad eating habits you have to mindful of what and when you are eating. Here are some guidelines for mindful eating.
1--As you eat, pay attention to your senses. Feel the texture of the food with your tongue, smell the aroma. Ask "How does this really taste? Do I really want to eat this?"
2--Change how you eat and slow down. Put your fork down intentionally at least three times during a meal.
3--Turn the tv off so you have no distractions. This will help you focus on your meal or snack.
4--Pay attention to how your body is acting. Is your stomach growling? Are you low on energy? Before eating, ask yourself "How hungry am I on a scale of 1-10?"
5--Ask yourself if you are emotionally hungry or physically hungry. If you are emotionally hungry, try to put off eating for 5-10 mins. Find an activity to distract you, this will help your "hunger" subside, and you will learn to cope with what you are feeling better.
Tuesday, December 21, 2010
• Kingwood, TX 77339
1 sweet potato--small to medium, sliced
Nonstick cooking spray
salt to taste
Preheat oven to 350. Spray sweet potato slices with nonstick cooking spray until coated. Sprinkle with salt. Bake for 15 mins. Turn sweet potato slices allow for even cooking. Bake for 15 mins.
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Sunday, December 19, 2010
• Kingwood, TX 77339
I love high intensity workouts & anything that crushes it! I love pushing myself to see what I can do. However, some do not like this type of workout. Tell me what you like--do you like the same as I do, more extreme, are you more of a TurboJam, Curves, Jazzercise, go to the gym person, go for a walk/jog/run, or simply something you can do in your living room person? I like to know what everyone is doing because an active lifestyle is a healthy lifestyle. Please leave a comment or contact me. I look forward to your answers!
Saturday, December 18, 2010
• Kingwood, TX 77339
Consult your doctor before beginning this or any other exercise program.
Here is an ab exercise that will help you whittle your middle!!
Lay flat on your back with legs extended and arms overheard. Pull abs in, lift arms toward ceiling, make sure to tuck your chin in & roll head shoulders & torso up & over legs as far as possible. Keep your legs & heels on floor, reach your hands toward your feet. Pause, then slowly roll back down to starting position. Do 8-12 reps, repeat.
Ref: Prevention
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Thursday, December 16, 2010
• Kingwood, TX 77339
Serves 4
1 loaf French baguette, cut lengthwise
2 tbsp evoo (extra virgin olive oil)
2 garlic clove, minced
3 med Roma tomatoes, each cut crosswise into 1/4 inch thick slices
1 small zucchini, cut diagonally into 1/8 inch slices
6 thin asparagus spears, each cut into 1 1/2 inch pieces
1/2 tsp crushed oregano
1/4 tsp ground black pepper
1/2 cup sliced roasted red peppers
2 tbsp crumbled feta cheese
1 cup shredded low moisture part-skim mozzarella cheese
2 tbsp thinly sliced fresh basil leaves
Preheat oven to 400. Place bread, cut side up on rimmed baking pan. Bake for 5 to 7 mins or until toasted. While baking, heat oil over low heat. Add garlic and cook 1 min, stirring constantly and being careful not to let garlic brown. Remove from heat. Brush bread with half of garlic oil. Layer zucchini and asparagus over tomatoes, and sprinkle with oregano & pepper. Top with red peppers & cheeses. Bake pizzas 10 to 12 mins or until cheese melts and top is lightly browned. To serve, cut each crosswise in half and sprinkle with basil.
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Enjoy!!
Tuesday, December 07, 2010
• Kingwood, TX 77339
In life we all go through failures and successes. What doesn't kill you makes you stronger "they" always say.
I am a firm believer in if you work hard for something, even if you are knocked down 99% of the time, remember there is still that 1% that will be an amazing success.
Is it going to be easy? Absolutely not. Nothing worth having or achieving will ever be easy--whether career, family or health.
I hear this a lot--I don't want to do that again because it didn't work last time or it was too hard.
The thing about succeeding is you will be uncomfortable, you will lose &, I guarantee this part, you will fail.
To truly succeed you have to keep at it. Keep changing your approach, your pattern, your thinking. So many times we fail because we don't want to accept advice or we don't keep an open mind. If someone has an idea or you realize the whole time that you were doing it the wrong way, don't feel embarrassed; this can only lead to learning and growing. Belief in yourself is the most important thing you can have. If you do not believe in what you are doing, you will not go as far as you could. People will not trust you in your position because for someone to believe in you, you have to believe in yourself.
I can honestly say that I fail everyday, whether it is with my business, my kids, whatever. I learn something everyday as well, whether it is something new or different about my business, marketing or whether it is about my family or myself. I find the more I learn about myself the better off I am. I have a deep belief in what I do. No matter if I have absolutely no clients or anyone show up for any classes--I still believe in myself and what I do 100%--why? Because I love what I do and I will continue to do it until the day I leave this earth--with 1000 clients or 0.
Do I know what tomorrow will bring? No. I don't even know what will happen 10 mins from now. What I do know is this; I believe in myself, I will try, I will fail, I will learn, I will adapt and eventually, I will succeed. Just like you.
Saturday, December 04, 2010
• Kingwood, TX 77339
I do not offer hour long training sessions. I only offer 30 min sessions--this applies to personal training, wellness consults, lifestyle coaching, & weight management.
This allows my clients and future clients, more flexibility and allows me to better serve them.
Group fitness, boot camps, yoga, weights, glutes & abs, extreme fitness are group sessions and are not effected by this.
All programs and sessions include food journals, assessments & evaluations. Those who sign up for group programs receive a free t-shirt.
There is an existing client program that allows clients to receive free gifts. If you would like to become a client please contact me & get started right away!!
contact me through IdeaFit or email me directly at stacicpt@yahoo.com
