Posts

… Time to get ready for the summer…

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Christmas has come and gone. You have had the chance to relax with your loved ones.  You also had the chance to enjoy some good home cooked meals (and desserts!).  So as 2015 quickly gets here, you should get ready to start working towards your health and fitness goals.

Like most people, I am sure that you may have started to create a list of things to accomplish in 2015.  Instead of making 30…60…90 day mini challenges try to strive for LIFESTYLE changes that will be beneficial for you and your family.

You can try things such as:

  • cooking more meals at home
  • limiting how many meals you eat out at food establishments
  • planning the meals you will eat when you do go out to eat
  • finding a facility that will accommodate your workout routine and fitness goals
  • trying to improve your overall eating and drinking habits (healthy snacks and drinking more water)
  • setting REALISTIC goals to achieve (like losing 1-3 lbs a week…preparing to participate in an athletic activity at a certain time later in the year)

Another important thing to also find is a good support system.  You have to have people around you that will help you stay on track and to help you stay accountable for your goals.  You can create this group with friends who have similar goals or you can ask your family.  These people can be a form or motivation and encouragement for you on the days it is hard for you to stay focused on your goals. There will be days that you will want to give in and give up.  But, you have to remember why you want to achieve these goals and find ways to stay motivated and on track with what you want to do.

I am BIG on rewarding the efforts of friends and clients who reach their goals.  If it is something small or simple, any prize can help you to stay enthusiastic and motivated about working towards your goal.  You can ask family or friends to contribute to your goals.  Every time you lose a pound or an inch towards your goals, they can put a dollar (or pledge something else) for you to have when you start to reach your other goals.  Lose 15 lbs, have your family or friends take you out to your favorite place to eat.  Lose 30 lbs have your family or friends take you to buy a new shirt or pair of pants.  Reach your overall goal and reward yourself with a new pair of shoes or new clothes (that will fit your newly sculpted body 😉 ).

There are so many things that you can do that can help you to stay on track with what you want to achieve.  The hardest part will be to plan everything out.  But once you get started, it may be hard to get you to stop!

Stay dedicated. Stay motivated. And keep striving for success! 

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… Fit Chicks Guide to #lifestylesofthefitandflexin…

There are just some things that you DO or DO NOT do once you cross over to being a fit chick.  These things are adapted simply because…it is what most fit chicks do!  Yeah I am going to go ahead and say “all of the kool kids are/are not doing it” because lets be honest….most fit chicks I know have slowly transitioned to doing/not doing some of these things!

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{1}… Throw away the scale…

At this point…who cares!!! You have been eating healthy (most of the time), crushing the weights in the gym, and looking leaner and BETTER than ever.  The scale does NOT define the fitness success you have accomplished throughout your fitness journey.  You now measure your success via the slimming waist…bulging muscles…and wonder woman like strength that is slowly developing.  REJOICE for  you are now no longer a slave to the scale (and you may even get excited when you realize you have actually GAINED a pound or two!)

{2} …You look forward to rest days….but spend some portion of your rest day looking forward to when you can get back in the gym…

Yes…sometimes you do need to take a little break from the iron temple.  You do have to listen to your body and know when to just stay at home some days.  Although it may be hard it is still necessary.

{3}…Stay away from Whole Foods (or any other health food store)…

I am in NO way bashing these places…but believe me your pocket book will thank you later for it! I can not remember ONE trip that I have made to my favorite health food store that I did not drop at least $100.  Darn those sample trays and weekly “new hot item” signs.  *sigh* they get me EVERY time…and of course you can not just grab one!  They are usually on sale for 2/$5 or 3/$8….or some random price.  And of course they will have several different flavors for you to try. So why not just grab one (or two) of each to try! What can it hurt!?? It is healthy AND on sale!

{4}…find a good tea infusing mug AND tea pot…

Realistically who makes just one cup of tea?  And for those of use who can not find time to sit at home and actually enjoy the cup of tea you have to learn how to be mobile.  Stores like Teavana sweetly beckon to you every time you walk by.  And do not even think about taking a stroll down the tea isle at the grocer store!  There is always tea on sale and they store always has new/seasonal teas brightly and boldly on display.

{5} …invest in the stretch….

When I speak of “the stretch” I am referring to Stretchy clothing.  Stretch pants…shorts…tank tops…shirts…and even bras!  Fit chicks around the globe can probably relate to me when I say that some of your favorite brands of clothing may not fit the same once those muscles start to develop.  Jeans that are too tight on your thighs but too big in your waist…cute baby T’s that wont fit over your arms….cute boots that wont zip up over your calf…*sigh* growing muscles come at a small price but you do not have to sacrifice fashion for your new physique! You will just have to learn how to adjust via new brands and stretchy material.

Hopefully some of this information was helpful.  I would like to think that it is safe to say that some of my fellow fit chicks can relate to what was said in this post.  If not…that’s ok! Maybe you can teach me a few things that I have not figured out yet!

 

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…Legion Of Boom…

 

 

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“Legion of Boom”

A connected group of individuals who help, encourage, and fight for their fellow fitness brethren.

A group of people championing the ideas of pushing yourself past your limits and demanding excellence out of everything you do.

A group of people feeding into the power of being connected via some form of strength and desire to succeed.

A connected family progressing through the trial and tribulations that life may produce yet overcoming them ten fold and stronger than  yesterday.

A group of people never settling for meritocracy, but working together as one to uplift and motivate the fitness masses.

Never working alone…but as one unit…crushing goals and aspirations…navigating to that next level sh*t…

 

When you finally feel like you have found your purpose in life….BOOM

When you have a purpose to live for and fight for every singe day….BOOM

When camaraderie supersedes any means of selfishness or feeling alone….BOOM

Knowing that you are not alone on this road to success.  Even though you can not see those working just as hard as you, they are there every day grinding and pushing as hard as you RIGHT BESIDE YOU…BOOM

What does it mean for YOU to be apart of such a big movement?

Are you ready to join the Legion? 

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…Simple Fitness Tips…

Need a quick guide to some health tips that may be helpful to you and your health goals?  Well look at these Ready-to-use lists that will be provided for you!

Top Rules to Healthy Eating and Living

  • Try not to skip meals! If you wait and let yourself get too hungry you are more likely to make bad food choices (by eating the first thing that you are able to get your hands on) Try to pack a light snack in your bag, purse, or desk just in case you are caught in a need to eat bind!
  • Try not to go to the grocery store on an empty stomach! Those cravings you have suppressed may take over your better judgement allowing you the chance to purchase unhealthy food options
  • I can not stress this enough but WATCH YOUR PORTION CONTROL  when it comes to preparing your meals and snacks.  Achieving your health and fitness goals greatly depends on your eating habits! So you have to be knowing of what you are consuming and how much you are consuming.
  • Try to cook your meals and take them to work.  This will allow you to be more mindful of what you are eating AND it will allow you to save money in the long run!
  • If you do have a bad meal do not stress out too much!! You still have your other meals to worry about. You can still eat healthy your other meals/snacks that you have that day.
  • Start keeping a food journal.  This will allow you the chance to see what you are eating and keeping track of what you are consuming.  It will also allow you to see what you are eating too much of or what you are lacking and you can add/subtract things from your next weeks food menu.
  • PLANNING IS KEY! Try to plan out your meals for the week! And if you know you are going to a restaurant try to look and see what they have on their menu and find their healthy options so you can know what is safe to order before you get there.
  • Restaurant tips: shy away from the bread/chip basket! Those are extra calories just waiting to jump in your mouth! If you do only have one or a handful of chips.  When you get your entrée cut EVERYTHING in half. You can have the other half for your lunch or dinner the next day.  Restaurant portion sizes are traditionally twice as big as the recommended portion sizes.  Order sauces and dressing on the side.  What to drink? WATER!
  • Watch your favorite shows DURING your workout! You can DVR it or watch it online.  This will help you to pass time and it will allow you the chance to catch your favorite shows without feeling guilty!
Like I said there are just some quick tips to go by for those who need a remainder of what they should be mindful of when they are setting their health and fitness goals.

Remember optimal health goals should be planned for losing about 1-3 pounds a week.  If you lose more than GREAT! But if you are in that range you are doing great!

Stay focused! Stay Committed!

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…Weekend Workouts & Meal Planning…

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My clients say that they slack off the most during the weekend.

After a long hard week all most people want to do is relax and enjoy some good unhealthy foods.  This is OK as long as you enjoy some good food in moderation AND you still stick to your workout plans.

Reaching your health and fitness goals does not mean that you have to give up your favorite foods or miss out on quality time with your family and friends on the weekends.  This is when you HAVE to learn how to balance your life so you can accommodate your goals as well as the other things that are going on.

Key tips to sticking with your workouts on the weekends:

  • Sure you want to sleep in! Sure you want to be lazy and stay in bed all day.  But these things will not help you reach your goals!  The truth is you should probably get up and get your workout done first thing in the morning.  Even if you get to sleep in just a little bit, still find motivation to get up and get it done.  This will allow you to get it done and have the rest of the day to lounge around or get other things done!
  • If you like sleeping in, that is OK!  Plan another time later in the day that you can set aside to get your workout done.  Get in the routine of having your workout during the weekend around the same time.  Getting into this routine will help you to keep up with your workout schedule.
  • Try to find ways to incorporate the family or your friends!  Get up and get fit with them!  Find activities that you all can do.  They can also help keep you accountable for getting your workout done.

Eating healthy is also a hard task for some people.  BUT it should be EASIER on the weekends!
For those who are usually super busy during the week, you can utilize your extra weekend time to cook and prepare meals for you (and your family if you have one) for the whole week!

I personally use Sunday as my day to cook and prepare all of my meals.  I will head to the store on Friday or Saturday to get everything I need.  And Sunday morning after my workouts I will come home and cook all of my food.  It seriously only takes me about 90 minutes to cook ALL of my food for the next 7-10 days.  YES THAT IS ALL IT TAKES!

Once you make a plan and get into a routine it is easy to keep it going.

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…Holiday 5K!…

 

How did you and your family kick off this past 4th of July weekend?

Are you looking for more fun and HEALTHY things for you and your family (& friends) to participate in during the upcoming holidays?

A great suggestion…

RUN A 5K!

 

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This past weekend I managed to roll out of bed early and run the annual Firecracker 5K that my local food bank hosted

All of the proceeds went towards purchasing food and other good for our local food bank.

These types of events go on ALL THE TIME! And they are more frequent during the summer because of the great weather and more people can usually participate in them.

If you are looking for a reason to get you and your loved one more active find a 5k in your area and sign up to run it!

NO you do not have to run the whole time.  You can run at your own pace and if you need to stop and walk you can do so.  There should be staff members along the route just in case you have any medical issues.

You can train with your friends/family and participate in the event together.

Some of these races do offer prizes for top finishers of the race.  Some of these races give out free gifts at the end of the race (such as shirts, medals, drinks, food, or other items other local companies have donated).

Like I said, this is a GREAT way to kick off any holiday weekend.  AND you can do these kind of events with your whole family!  If you have a child you can push them in the stroller.  If you have a pet, you can have them walk (or run) with you during the race!

This is the perfect way to work towards your health and fitness goals AND support a local charity that is in your area.

I hope that you guys had a safe and HEALTHY holiday weekend!

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…Fitness/Health Goals…

Over the past few post, I have provided more than enough material to help someone who wants to start to be active again.  Besides getting up and starting your healthy lifestyle, the only other thing that you need to do is set a goal!  It makes it easier when you have a goal you would like to reach so you know how long and how hard you should work.

 

To weight your self…or not to weight yourself…that is the question!…

Some people like to know their starting off right.  This is a good idea.  Although it may be disheartening to find out how much weight you have gained, it is on a temporary number! With hard work and dedication that number will steadily decrease over time.  You can purchase your own scale (which may be good to help you keep track of you weight loss over time) or you can use a scale at a gym, doctors office, or any other place that will allow you to do so.

How much weight you should expect to lose over time… 

On average, with the right exercise routine and a good balanced diet, you should be losing about 2 pounds a week.  If you are losing more than 7 pounds a week then you might want to evaluate what you are doing (because its normal to lose between 2-5 pounds a week).  Accurately losing weight is done by balancing how many calories you burn with how many calories you are consuming.  Naturally, if you are burning off more calories that you consume this will lead to weight loss.  These results will not be seen overnight! It takes time and patience and a regular routine of exercise and a good balanced diet.

what is a realistic length of time to set a goal?…

Lets say that your goal is to lose 20 pounds.  To be honest, the length of time it will take you to lose 20 pounds may be different from someone else.   It all depends on how often you exercise and if you decrease your calorie intake to help you burn fat.  Like stated above you should be losing about 2 pounds for week (but some weeks it will be more than that and other weeks it will be less than that. It is completely normal for that to happen!).  So if you calculate 2 pounds per week this will take approximately 20 weeks (or about 5 months).  Like I said before The length of time it will take someone to lose weight will be different from someone else!  If  are losing about 4 pounds a week it will take you about 5 weeks to lose 20 pounds.  It just all depends on how hard you work and how many pounds you lose from week to week. Do not let the length of time discourage you! These things take time, patients, and dedication.  And in the end the hard work will show.

What happens if I do not lose weight one week?…

It is OK if there is a week that you do not lose any weight or you lose one pound.  Try not to worry or stress out too much if this happens! Just try to push yourself a little harder the next week to help you get back on track to reaching your goal!

What to eat during this time… 

Setting a menu is just as important as setting a work out schedule.  What I have personally found to be helpful is that each time I go to the grocery store, I plan my menu’s (at least for the next week to two weeks).  It helps because I can budget the things that I need to get, and I can also cook some items I need during the weekend so that it can be stored to be used later in the week.  Each month I set a monthly budget for how much I can spend at the grocery store and how much money I can spend going out to eat.  A few years ago I stopped eating fast food all together, so my “out to eat” budget is for the weekly dinners I plan at restaurants with my friends (and I always save half of that meal to be eaten the next day for lunch or dinner! so I get two meals out of going out to eat)  It also allows me to look at the local stores newspaper adds so I can try to get the best price for the fruits and veggies I buy and eat on a regular basis.

What happens if I do not reach my goal in the time that I set for myself?…

If you do not reach your goal in the time you set it is OK!! Just extend your goal time.  Allow yourself a few more weeks to work hard and reach the initial goal you have set for yourself.  What I have suggested to some clients is to possible keep a fitness/health journal.  This can help you keep track of your workouts, if you happen to splurge during one meal (which is OK but try not to make it a habit), or any other things that go on during the time you are trying to reach your goal.  It will not only allow you to keep track of these things, but it can also serve as an outlet of positive and negative things that happen.  You can write it down, or blog about it (there are several sites that will allow you to keep your blog private or let you choose who can/cant see it).  This can also help by letting people see thins and encourage you to keep pushing towards your goals. I also love this idea because if I am out and I hear of something I want to try or randomly find a recipe I would like to try, I have my journal near by to jot it down!

I hope that these tools will help you create your goals and start your own fitness and health journeys.

 

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…Workout Wednesday…

Today is Hump day….so I have decided to try to help you over exercise and health humps!

Still need some convincing to get up and get started? Read this article I found at WebMD.com.  This article gives you 10 good reasons to start your fitness routine (other than just working out to get healthy and see the physical benefits).

Here are some quick tips to remember once you have jump started your routine:

Breakfast is the most important meal of the day!

This is the most important meal of the day! It is suggested that you eat breakfast within 2 hours of waking up.  Your body has depleted all of its food and other nutrients from the day before so it is good to get something to eat in that time frame. It helps to jump-start your day and to give your body the energy needed to get started.  There are tons of HEALTHY options (other than the drive through at your favorite fast food place or coffee place).  Try having 2 eggs (or egg whites) with one piece of toast and a cup of fruit.  You can also have a smoothie, or 1/2 a bagel with low-fat jam or cream cheese (make sure to look at the nutritional packages! Most of the time 1 serving size is a lot smaller than you think!) My personal favorite breakfast is a bowl of oatmeal with pecans with a cup of fruit.  The key is to find something that you can eat that will keep you full for the next few hours until you have your mid morning snack or to make you last until lunch time.

For those of you who are weighing yourself regularly, in the morning before you eat breakfast is the best time to do so.  Usually at the end of the day you are full with the nutritional food and water you should have been consuming throughout the day.

Start and Finish your work out routine

Make sure you have a plan before you start your work out.  It is always good to know ahead of time what you want to do before you start.  It is also important to not forget to stretch! It is suggested that you do a quick warm up (before stretching) and a cool down after the work out.   A quick brisk walk (or any other activity) is suggested for about 90 seconds.  Then after that 90 seconds gradually build up your speed (you can keep it at a slight jog) for about 5 minutes.  After that time is over you stop and do your stretching and then go into your fitness routine.  After your workout you should also do your cool down.  This can be done by doing a slight jog for approximately 90 seconds, and then again doing a quick stretch of all of your major muscles.   This should help to keep you lose and stretched out.  Doing these can also help prevent injury and also help reduce muscle pain after your workout.

Don’t forget to eat right (by not consuming too many “empty” calories)

When I speak of “empty” calories I am talking about foods/drinks with little nutritional value.  These can be found in carbonated beverages, unhealthy snack choices, and unhealthy meal options.  Try to plan a balance meal that will suite your nutritional needs and taste buds.  Also, try to increase your activity by doing your fitness activities.  The key to losing weight is to burn more calories than you are consuming.

Can I afford to workout?

YES you can!

In order to workout you do not have to buy a membership to a fitness facility.  You can work out at home, in the park, or anywhere! You just have to find the space and things needed to help you complete your desired workout.  But if you do go to a facility do not feel self-conscious about the people who are there.  I have had plenty of my friends tell me that they were afraid to go to the gym because of the “guys with muscles walking around” or the “Barbie sized girls that will be skipping around”.  Yes they may be there but I promise they will not be focusing on you.  Like you, everyone is there to get a workout! So do not even worry about them! They will be focused on their fitness goals and what they want to get done in the gym just like you.

 

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…Motivational Monday…

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Only YOU can stand up and make a lifestyle change!

You have to commit to the workouts…commit to eating healthy…commit to building a better YOU!

Yes it will be hard…and yes it will take some time…

BUT YOU CAN DO IT!!!

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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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