Posts

…Fitness Hacks!…

If you are like me, each day can be chaotic and full of activities from the time that I wake up until I jump into bed at nigh. There are always small things that can be done to help our busy lives run a little smoother.  This can be more helpful for those who say that “they are too busy” to workout or just have a bad habit of forgetting things that are needed to go workout (leading to another reason why people make excuses to get out of working out).

Throw out junk food

This is something that I help practice with my clients.  Is there a need for a jumbo box of Twinkies or king size package of candy bars?  Sure, your kids or significant other may enjoy these treats.  If there is no reason to have them at your house limit how many of these kinds of food you have around.  It will help by not tempting you to want to eat those things.   If you do have to have them at home try to keep them in a hard to reach place or have them hidden so you can not find them.  Until you can create your own will power to stay away from those things getting help from those around you can help you to become successful with reaching your health goals.

Have a box of food that you are trying to get out of your house? Instead of throwing it away consider donating it to a local school or food bank!

Is your favorite show on tonight? Watch it WHILE you workout

This is a trick that I personally use and I tell ALL of my clients to use.  If you have 1-3 shows that you watch each week plan your cardio time DURING those shoes. You can be on the cardio equipment and not miss your favorite episode.  It will also allow you to kill two birds with one stone!

Pack a bag

Each night before I go to bed I try to get everything ready for the next day.  This includes my workout clothes.  Getting them together allows me to double check that I have everything needed so I wont forget anything.  I will place my gym bag near the door so I will not forget it when I leave in the morning. I also keep a small “emergency fitness bag” in my trunk.  This bag has the following: ear buds (because I am always losing or forgetting mine at home), socks (you never know when you forget to grab some when you wear flip flops or tights to work), sports bra (I bought a spare sports bra and keep it in the bag because sometimes all of my workout clothes are in the washer/dryer and I need one), hair ties, and an empty water bottle. Make sure to add anything that you typically forget.

You can also follow this trip to save you space if you have to pack your gym clothes in a small bag or purse:

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Plan ahead!

Make sure to PLAN the days you want to workout AND what you want to do on those days.  Consider your workout time an important meeting that you have set with yourself.  If you have meetings for work or for other hobbies you are doing, do you plan your day/schedule around those meetings so you can attend them? Treat your gym session just as you would treat any other meeting you will schedule.

DRINK MORE WATER!

It is clear that most people are not drinking enough water. You want to make sure that you are allowing your body to get the hydration it needs! Here is a great trick that I teach my clients to use to help them drink more water:

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Take time to recover!

Although some people enjoy working out 7 days a week, it is also recommended that you allow your body to have time to recover.  This is a great time to stretch and just let your body heal! Ice packs and self heating ointment can be great things to use to help you recover.  Here are some at-home remedies that you can try on your own:

recover

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Set realistic goals!

This is probably one of the most common mistakes.  You have to set a goal that will be reachable in a realistic amount of time. If you set goals that are hard/impossible to obtain this could contribute to you not reaching your goals. Start with a smaller goal and then gradually work towards that (adding other small goals along the way).

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…FALL into fitness…

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As the seasons change, so do peoples choices stay active and fit. The cold weather rolls in, the holidays start to quickly approach, and life gets busier and complicated. You, me, EVERYONE has to remember the sole reason why they want to stay active, eat healthy, and continue to work towards whatever health goals are set.

What is your main reason for setting health goals? Do you have them written down? Do you review them regularly? What do you use to help keep you motivated and going towards your goals each day?

Everyone has to use this Fall season to “Fall into fitness”.  Set your goals and your priorities.  Make yourself and your health goals  just as important as any other duties or responsibilities you have in your life. YOU are the only person that can help you reach your goals.  You can not fake being healthy and fit.  You can have to work for it and make a complete lifestyle change.

Some people may have limitations.  These may be lack of money to have a trainer and lack of money to have a gym membership.  Here are a few at home workouts you can try to help get you started with your fitness journey:

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…Back 2 School, Back 2 Fitness…

It is time for your kids (and possibly yourself) to get back to school.

That does mean that your schedule may get busy, but you also have to get into a routine to make sure that you can still work towards your health and fitness goals.

They key: try to set up a routine that will allow you to fit in some time to get active!

This can be before school, after school, or sometime during the day.

 

This may be hard to do when you have work, school, and your family to take care of.  But, those exact reasons should also be the reasons that you want to get healthy and in shape.

Do it so you can set an example for your family to make your health a priority in life.  Teach your family that you need to get active as well as consuming well balanced meals.  You will also want to do it for school and work.  If you are in a regular workout routine you will be less likely to get sick AND you will be more focused.  This will allow you to show up to work/school and be focused and full of more energy to get things done.

Get healthy and fit for not just yourself, but for those around you and the things that you want to achieve in life.  You can get so much more done if you are not tired and have more energy.  The best way to get ahead is to be physically and mentally prepared for whatever life, school, and work has to throw at you.

Here is a great at home workout you can do with your friends and your family!

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…5 Minute Squat Challenge…

I saw this challenge by one of my favorite fitness gurus CT Fletcher.

He challenged people to put some weight on…and just squat….for 5 minutes…. NON STOP!

TALK.ABAOUT.A.BURN!!!!

I of course wanted to do my squat challenge with a twist.  I added some weight to my ruck sack and started squatting. Let me tell you…when I was done, I had to sit down and relax for a few minutes before I could stand up again.  I felt a deep and throbbing burn minutes event after I was done with the squats.

Let me break it down for you…

SQUATS:

There are various ways to perform a squat.  You can do a front squat, regular back squat, sumo squat, pistol squat, siff squat, dumbbell squat, plate squat, goblet squats, squat jumps, any many more.

The benefits to squatting and produce chiseled and nicely sculpted legs and glutes (also known as your BUTT!).  When you squat (or lift weights in general) your body will release hormones that will aid in muscle growth. The hormones are then circulated through your body which can then lead to the building and development of other parts of your body.  So in an essence, squatting promotes a full body workout if done correctly.  Squatting can help to also promote core strength via strengthening your core and back. It can also help to improve your balance, along with various other benefits.

Squatting is a great exercise for you to incorporate into your weight lifting routine.  BUT BE CAUTIOUS! You would want to seek the guidance of a health care professional when attempting to do this.  You do not want to improperly do these exercises as it can result in injuries.

So this is what I challenge YOU to do.

Ruck up…and SQUAT! Squat steady, slow, and deep for 5 straight minutes.  See how well you are able to maintain your composure throughout this 5 minute exercise.  I would suggest doing this at the end of your scheduled leg day lifting routine.  Trust me…

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…Fitness: One Step At a Time…

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The first step to reaching your goals is acknowledging that there needs to be a change. You need to realize that your current habits and life style are not healthy for you (and possibly not healthy for your family). Why do you want to get more active? Why do you want to lose additional weight? Your answer to those questions should be to improve your overall lifestyle.  Investing in your health NOW can help you to sustain a healthy and active lifestyle when you are older.  People who remain active at an older age tend to have less health problems and remain mobile for longer than most elderly people.

Start one step at a time:

The best way is to slowly start to incorporate healthy habits into your life.  For example try to add things week by week…or bi-weekly.  For the next two weeks try to drink more water….cook your own lunch instead of ordering fast food…walking or biking to work instead of driving…taking the stairs instead of the elevator.  Then you can add more things (and you can also possibly include a friend or get your family involved!) Try to walk for a certain amount of time when you get home in the evening. Do a workout routine while you watch your favorite shows (and take a water break when the commercials come on).  Getting into a routine can be easy if you incorporate healthy activities with your current routine!

No Gym? No Problem:

You do not have to be a member of a gym to start working towards your goals.  You can find numerous at home workouts that can be done.  You can use common house hold items as weights (such as gallon water jugs, filling backpacks with rocks or sand, stairs, etc.).  People are unaware of all of the resources that they already have at home that they do not have to go and purchase!

Eating is the main battle:

Get your eating habits on track and the inches and weight will start to melt away!! It is amazing how many people are eating improperly! And truthfully, a lot of people are not eating ENOUGH food! YES YOU NEED FOOD to fuel your body and to help you shed that extra weight. If you are not eating enough it can hinder or halt weight loss. Try to eat more protein and balance your diet with fresh fruits and vegetables.

In reality it will take 6-8 weeks before you can start to see results.  So the other key to success is to stay persistent and BE PATIENT! It will take time!!! Find things that will keep you motivated.  Try to find mini goals to obtain throughout your whole journey. The more fun you have with your journey the less stressful it will be!

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…Fitness Newbie Tips…

I have been getting some request from some “Fitness Newbies” who wanted some general tips to help them out with some of their fitness goals.

Well instead of writing out some long post (because i honestly have TONS of tips for newbies) I decided to share some YouTube videos that I thought would be a little more helpful.

I will also be sure to make more post in the future on some great fitness tips to help those out who are needing the help and advice.

Warm Ups:

I have said this MANY times…it is wise to warm up/stretch before your workout.  You can create your own warm up…but i can see how that would be hard for those who have never had to do this before…so here is a suggestion…

[youtube http://www.youtube.com/watch?v=UG5PeWWdZSk]

Push Ups:

It is SO important to learn the CORRECT way to do these from the start! If not…you will do them wrong until someone sees you and corrects you! And, you also need to do them correctly in order to get the best results out of this exercise

[youtube http://www.youtube.com/watch?v=GYc1kp1td7M]

Non-Gym Workouts:

I know that some people are on a tight budget and just can not afford to purchase a gym membership.  THAT IS OK!  There are so many things you can do IN YOUR HOME that will still allow you to get an amazing workout!

[youtube http://www.youtube.com/watch?v=PSR8-jdwIA0]

Yoga:

There have been some request for some Yoga tips…to be honest I bought an amazing DVD that I watch and follow.  I got into yoga because a college friend of mine taught the classes here in town.  She moved away so I had to find other alternatives (until she makes a DVD 🙂  )

[youtube http://www.youtube.com/watch?v=Nfvd8ZgU8rw]

 

I hope these videos explain and show you some things better than I can explain them by writing them down in this blog. Please keep sending me your questions…comments…and suggestions! I am here to help YOU GUYS! So please take advantage of the advice you can receive!

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…Friday FITspiration…

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STOP hating yourself

STOP looking in the mirror and focusing on the things that you do not like

YOU have the power to change it!

Learn to love and embrace everything about your body.

Everyone is made differently so try NOT to compare yourself to other people that you see!
The key to reaching your health and fitness goals is to focus on YOU!

Build a better and stronger person!
The gym will help to mold and sculpt your body inside AND out!

Embrace the journey and learn to LOVE yourself!

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…Two Week Kick Start Plan…

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Want to get back on track but you just don’t know how to start?

Starting is the HARDEST part!
First you have to pick a day.  Pick a day that you want to start living and eating healthier.

On this day start first thing in the morning when you wake up.

The best thing to do is to start fresh at the beginning of the week (like Sunday or Monday).

Here are some day-by-day things you can do to help you get on track:

Day One:

Today try to drink at least 1.5 liters or water.  Try to substitute your favorite afternoon sugar drink with a glass of water.  Or have your favorite drink BUT also have the extra glass of water.  The key is to start incorporating more water into your diet

Day Two:

Make a healthy snack choice.  Instead of having chips with your sandwich at lunch try some veggies or a piece of fruit.  You want to start making healthier food choices for your meals and snacks

Day Three:

Go for a brisk walk.  You want to walk at a pace that is faster than a casual walk and you want to keep up that faster pace for about 30 minutes.  You want to get your heart rate up but you also do not want to push yourself too hard starting out.

Day Four:

Regulate your meal choices.  You want to try to eat several small meals throughout the day.  You want your first meal to be within two hours of you first waking up.  Once you have breakfast try to have more small meals (around 400 calories each) every 2-3 hours.  This will help kick-start your metabolism and allow you to fuel your body as you are going through the day.

Day Five:

Create your own stretching routine.  This routine should be done before AND after you workout.  It does not have to be a long drawn out routine, just something that will stretch your major muscle groups and allow you to stretch your muscles.

Day Six:

Try to drink 2 liters of water!  If it helps try to get a large water bottle or container that you can monitor how much you are consuming to help you keep track.

Day Seven:

Go through your cabinet and collect all of your unhealthy foods.  If you still have some food that is unopened donate it to a local food pantry or other type of food service.  You will not be as tempted to eat bad foods if you do not buy them or have them at home.

Day Eight:

Go for another brisk walk.  This time make sure to stretch BEFORE and AFTER your walk.  Do not forget to keep up the fast brisk pace for at least 30 minutes.  You want to keep your heart rate up to help you start to burn those extra calories.

Day Nine:

Go one full day without eating anything “unhealthy”.  This means cutting out carbonated beverages, candy bars, greasy foods, chips, or anything else that you know is unhealthy.  If you even have a doubt if it is unhealthy or not, do not eat it! Stick to simple things like chicken, fish, beef, turkey, veggies, fruit, whole wheat pasta or bread, etc.  This will allow you to dedicate one full day to fueling your body with healthy low processed foods.

Day Ten:

Today try to do more physical activities.  These following exercises do them for a minute and record how many you can do.  A month from now do them all again and see how many more you were able to do in that minute.  That should help show you how much you are progressing!  Try these exercises: jumping jacks, sit ups, push ups, lunges, air squats, and mountain climbers (if you do not know what these exercises are you can type them into Google or YouTube and see how to do them!)

Day Eleven:

Today try to combine several of the things listed above.  Try drinking the 2 liters or water and eating healthy for a full day.  Or try the brisk walk and drinking 2 liters of water.  Whatever you choose, try to do at least two of the items listed above.

Day Twelve:

Start a health and fitness journal!  Write down what you have been doing and how you feel.  You can write down how much you weigh now and also keep track of the exercises you have been doing.  There are some great online fitness journals (like myfitnesspal.com) or you can buy a regular journal to write in.  Writing down what you do will help you to keep track of what you are doing and will hopefully hold you accountable for the healthy choices that you should/want to make each day.

Day Thirteen:

Today you should drink 2 liters of water, walk briskly for thirty minutes (and do not forget to stretch!!), and lastly you should also have a regulated day of eating every few hours.

Day Fourteen:  

By this day you should have already started some healthy habits!  Today will be the toughest day!  Today you should make sure to drink 2 liters of water, eat healthy ALL day, have regulated eating (every 2-3 hours), go for a brisk walk (with your stretching), and keep track of all of this in your fitness journal.

This is just a sample of some things that you can do to get you stated on living healthier.  Most people ask me “where do I start” or “what are some good things to start doing”.  These are all some great things that allow you to make your own wise choices.  The key is to not completely jump into things head first.  You want to gradually start to make positive habits so the will become a good habit and you will stick with them.  Try this for fourteen days and then see how ready you are to start living healthier!

 

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…Guest Post: 10 Best Health & Fitness Tips for Women’s Care…

10 Tips to Better Health and Fitness

Today we have Mr. Rod Devreese here to speak about some important key things to keep in mind for those who have recently started a new health and fitness routine.  Starting a new routine takes a lot of work, dedication, and patience.  You will learn what does and does not work best for YOUR body.  Try NOT to compare yourself to those around you because everyone is different! What I personally do may not work for someone else or it may give better/worse results to someone else.  It is about trial and error and figuring out YOUR body.  The goal is to stay motivated, stay on track with your healthy eating habits, and stick to your regular workout routine.  Doing these things will slowly start to show you the results you have been wanting! 

Now, lets hear what Mr. Rod Devreese has to say!

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If you want to be on your way to better health and fitness, you can follow these tips:

1. Don’t expect to improve your health overnight. It takes time to get used to
changes in your diet and lifestyle. If you are patient, you can succeed.

2. Be happy and the good hormones in your body will defeat cortisol. The latter is
also known as stress hormone. When you are happy, you will feel good. You can
watch funny videos or comedy movies with your friends or family, or you can just
talk about funny things.

3. Your monitor must be slightly above or just about the same level as your eyes.
a monitor that is lower than your eye level is sure to cause shoulder, neck, and
back aches.

4. Monitor your heart rate especially during workout. A heart rate monitor can be
very useful. You need to use one to ensure that your heart rate is around 75% to
85%. The heart rate must not be too low or too high to get the best result from the
workout.

5. Boost your energy level by eating an energy bar or any other food that is rich in
sugar and fiber. Banana is also a great snack before doing any form of exercise.

6. Focus your attention on eating a balanced diet and getting a good exercise rather
than thinking about losing weight. The figures on the scale will not be able to help
you out.

7. Before doing any workout, you should do some stretching and other warm-up
exercises. This can prevent injuries. A lot of people tend to ignore this and later
on, they can have muscle injuries.

8. Some people think that aiming for better health and fitness means that a person
no longer needs carbs. This is a common misconception. In fact, you need carbs
to fuel the body and get the needed energy. You need to eat high-fiber foods
like fruits and vegetables, as well as protein sources. This will ensure that
carbohydrates are broken down with ease.

9. If you are the type of person who lacks motivation, you can try working out with a
friend or close member of the family. With a buddy, you will find ‘exercise’ time
cool and lots of fun rather than trying to achieve your fitness goals alone.

10. Routine activities are normal but if you want to be physically fit, you should learn
to be flexible. The freedom to do things as you see fit is a great way to motivate
yourself and to avoid boredom.

Aside from the tips above, you also need to look into diet food plans. If you truly want
to get in shape, there is a need to follow a diet regimen that will work for you. It can be
hard at first but once you get into the habit, you can live a healthier life and be fit.

Author Bio:

Rod Devreese is a former collegiate athlete as well as a health & fitness enthusiast who writes on
topics such as diet food plans, exercise, general health, and nutrition at Diet Brand Reviews.

 

 

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…Complain = Remain the same…OR…Train = Make some gains!…

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…Everyone has an excuse as to why the can’t workout/eat healthy…

“I Don’t Have Time.”

…did you know they have 24 hour gyms!? so now you can plan your day on when you CAN find time to workout!

“I’m Too Tired.”

…if you start working out regularly studies have shown that people GAIN power, strength, energy, and endurance to get them through their day!

“I Don’t Get a Break From the Kids.”

…did you know that some gyms offer day care! Or you can ask a local church, friends/family,  or seek other options to find child care for an hour so you can work out!

“Exercise Is Boring.”

…then you must not do the right things!  There are so many FUN options available for you to workout and have fun at the same time! Can you honestly tell me that Zumba is NOT fun!?

“I can’t afford it.”

…if you can not afford a monthly gym membership try workout videos or even trying to create your own workout to do at home!

“I don’t want to get bulky.”

…SORRY LADIES!  Doing simple exercise and strength training will NOT get you big and bulky…

“I don’t know how to exercise.”

…this is your ONE and only time it is OK to be a stalker!  Go to the gym and look around and watch what other people are doing!  DO not try to lift as heavy as they are but you can try some of their moves.  Or you can Go to the gym and ask a worker or even other people working out for some suggestions!  

 

Any more excuses?

I have an answer to resolve it!!

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