If You Want To Get Lean…

You need to know your body composition. Wikipedia defines BODY COMPOSITION AS:

the percentages of fatbonewater and muscle in human bodies.[1] Because muscular tissue takes up less space in the body than fat tissue, body composition, as well as weight, determines leanness. Two people of the same sex and body weight may look completely different because they have a different body composition.[2]

Yes, It’s all about body composition. Become educated about your health. Get your body fat tested by a fitness professional and determine your appropriate body fat percentage range.  To increase lean muscle and reduce body fat, you need to follow the old tried and true formula:

Healthy food choices + (increased activity+ resistance training ) – processed foods = A Lean Body

There is no magic workout, diet pill, or diet that will magically give you the body you want. It requires hard work in the gym and willpower in the kitchen. However, the answer is simple and inexpensive; so what are you waiting for? These are the six steps that are required to decrease fat in your body and develop lean muscle. You don’t need expensive supplements, just real food!

1. Food intake- Lean meat, fresh fruits, and vegetables

2. Determine your daily caloric intake and log your food intake and calories

3. Water- Drink at least(8) 8-ounce glasses of water per day.

4. Exercise- Weight training is key to developing lean muscle

5. Eliminate processed foods, and reduce your intake of bread, rice, and cereals.

6. Cardio- add interval training to your cardio workouts- Research shows interval training to be much more effective for fat loss than longer endurance-type cardio.

Once you get to a healthy lean muscle/ body fat ratio, it will be easy to maintain your weight and lean muscle. You just need to get there through creating healthy habits. It’s not about sacrifice, it’s about rewarding your body with the foods it needs to perform at optimum levels. Once you get there, it’s about enjoying splurges in moderation. Learn to love your new healthy lifestyle 

 

 

 

 

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Are You Fighting Disease OR Feeding It?

“I really regret eating healthy today- said no one ever!”

Are you guilty week after week of not having your evening meals planned and therefore resorting to the drive-thru for fast food or take out pizza again? How about your daily lunches at work? Are you fueling your body with healthy foods that will provide you with energy? Or do you end up skipping lunch, leaving you famished and resulting in binging and overeating later in the day?

 

 

 

 

It’s important to make meal prep and planning a priority. In order to make good food choices for you and your family, you need to have healthy food choices on hand. It’s easy to fall into the trap of convenience and fast food when you are short on time or didn’t make it to the grocery store. 

 

Your food choices are truly the key to good health. Try these tips for making better food selections throughout your week.

  1.  Take time on the weekend to plan your meals. Try to research new recipes for ideas. You might be surprised how much you enjoy trying new dishes that may become regular staples in your weekly meal planning.
  2.  Make a grocery list– make sure you note ingredients of any new recipes so you’ll have everything on hand.
  3.  Meal prep- Try to prewash and cut veggies and fruits for meals during the week. Make a point of cooking or preparing casseroles or soups ahead of time. You’ll be so glad you did on those late days when your tired and don’t want to think about meals.
  4.  Try to make ahead snacks or salads for healthy lunches for you and your family. Consider fruit slices, nuts, and yogurt for healthy sides.
  5.  If you have to resort to fast food- consider making the best possible choices by choosing lean protein, grilled chicken, baked potato, or side salad if possible.

 

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Check out these great ideas in this Meal Prep Guide

 

Is Self Care Your Priority?

“If you are not sleeping, eating, and exercising, then all of this will be for naught. These core self-care skills are fundamental to your life and functioning. We can not expect to grow and move forward as people if we do not get the basics right.”
― 7Cups, 7 Cups for the Searching Soul

 

Are You Sure You Want To Eat That?

Take a look at this label below, It’s pretty humorous but often true. Do you take the time to read labels, if you did- you would most likely put half the items back. Get in a habit of looking at each label and if you can’t pronounce it or don’t know what it is, don’t buy it 

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Your body is like a walking billboard displaying what you eat and how much you move. The old saying “you can’t out-exercise a bad diet is so true. It doesn’t matter how much you work out-  if you’re eating junk and processed foods your body is not going to change. Your body fat will hide the muscles you’ve worked so hard to build in the gym.

 

However, the most important factor when it comes to exercising and good nutrition is how it affects your health. Most people would like to have a lean and fit body, but the most valuable benefit of working out and making healthy food choices is to be able to live long and have a good quality of life.

 

 

 

 

 

 

 

 

 

 

 

 

Are Your Workouts Effective?

 

Many people think they have to spend hours in the gym to get in shape. They think if they can’t put an hour into a workout, then why waste the time working out. The truth is, it’s not about the time you put in, but the quality of your workouts.

I see so many people mindlessly going through their workouts with poor form. In addition to poor form, I see the overachievers with heavy weights using momentum and performing their reps way too fast. Consider putting more thought into your workouts and each exercise. Focus on controlling the weight and contracting the muscle; it will make a tremendous difference in your workouts.

Therefore, can you do less with more focus and still get a great workout AND accomplish your goals?

 

dolesswtfocus

Ask yourself these 5 questions:

  1. What am I trying to achieve in my workout today? Is my goal to build muscle, build cardiovascular endurance, work on flexibility, or do I want to bust through a plateau with some interval training? If you don’t know what the purpose of your workout is, you won’t get the results you are trying to achieve.
  2. Are you challenged with your workout? Is it intense enough? Is your weight challenging enough to make it difficult to get through your last few reps?
  3. Are you wasting time in the gym, too much rest between sets? Are you socializing too much- Are you wasting time on social media?
  4. Is your mind on your workout? Are you focused and present to give your workout all you got??
  5. Are you getting results from your workouts that match the time you spend each week on your training?

The truth is, if you’ve ever tried a circuit workout, in which you perform exercises with very little rest between sets, you will realize that you can get an amazing workout in less than 20 minutes.

RE: Jillianmichaels.com reports circuit training is an excellent way to simultaneously improve mobility, strength, and stamina. The circuit training workout is composed of two to six different circuits, each containing two or more strength/cardio exercises that are completed one right after the other, with little or no rest in between. The strength training works your muscles, and the cardio keeps your heart rate up.

Here’s is my sample circuit:

Pushups- 12

Jump squats -12

Pull-ups- 8

Burpees- 12

Squat with bicep curl -12

Tricep Pushup/Plank Jack combo-12

Plank- 1 minute

Repeat 3x

Creamy Chocolate Power Smoothie

 

This is one of the best shakes I’ve ever made. It was smooth and creamy and tasted just like a delicious chocolate milkshake.

Here’s the recipe:

8 oz of organic almond milk

1/2 banana

1/3 avocado

1 scoop plant-based chocolate protein powder

2 tbsp of organic cocoa

1 tsp of flaxseed

2 tbsp of organic tahini or nut butter

ice cubes

Place in processor and blend until creamy; top with blueberries to add antioxidants!

 

No Coffee, No Dairy, No Meat – Day 10

 

Day 10 update on my Alkaline Diet Challenge. Although I haven’t been perfect in selecting all non-acidic foods, I’m pretty proud of myself. I’ve been able to cut out all meat, coffee, and processed foods. I’ve cheated a little when it comes to dairy; I’ve eaten cottage cheese due to the fact I had purchased a new container of it prior to starting the challenge.

I thought for sure that it would be rough coming off coffee but surprisingly it hasn’t been difficult. I haven’t had any headaches or crazy cravings for my morning brew. I’ve substituted hot tea with turmeric which is perfect for taking the place of my coffee.

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Results so far:

  1. Down 4 lbs
  2. Abs/Arms appear more defined
  3. Allergy symptoms gone: No more mild headaches/ eyes watering
  4. Cravings gone
  5. Energy increased
  6. Skin looks better

I’m very pleased with my results so far; I plan to definitely continue this for thirty days. After that, I plan to re-evaluate and decide if I want to continue with this new lifestyle.

 

 

 

 

 

Lean Legs Four Week Challenge

Are you up for the challenge?

Snowbird In Training

justanotherday

“I know the price of success: dedication, hard work and an unremitting devotion to the things you want to see happen.” ~Frank Lloyd Wright

Do you want lean, sculpted legs, and tighter glutes? Many women store more body fat in the hips and thighs than in the upper body. This four week challenge targets the glutes, hamstrings, and quadriceps. Include the dietary recommendations below to lose those extra pounds and to get more dramatic results.

The quote above by Frank Wright is the formula for success. “I know the price of success: dedication, hard work and an unremitting devotion to the things you want to see happen.” This challenge will require hard work, dedication, and devotion. Set a goal to follow the dietary recommendations and do the lean leg circuit three times a week on nonconsecutive days.

Work out at your own pace. Remember to check with your physician before starting…

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Make Your Workouts More Effective

 

Many people think they have to spend hours in the gym to get in shape. They think if they can’t put an hour into a workout, then why waste the time working out. The truth is, it’s not about the time you put in, but the quality of your workouts.

I see so many people mindlessly going through their workouts with poor form. In addition to poor form, I see the overachievers with heavy weights using momentum and performing their reps way too fast. Consider putting more thought into your workouts and each exercise. Focus on controlling the weight and contracting the muscle; it will make a tremendous difference in your workouts.

Therefore, can you do less with more focus and still get a great workout AND accomplish your goals?

 

dolesswtfocus

Ask yourself these 5 questions:

  1. What am I trying to achieve in my workout today? Is my goal to build muscle, build cardiovascular endurance, work on flexibility, or do I want to bust through a plateau with some interval training? If you don’t know what the purpose of your workout is, you won’t get the results you are trying to achieve.
  2. Are you challenged with your workout? Is it intense enough? Is your weight challenging enough to make it difficult to get through your last few reps?
  3. Are you wasting time in the gym, too much rest between sets? Are you socializing too much- Are you wasting time on social media?
  4. Is your mind on your workout? Are you focused and present to give your workout all you got??
  5. Are you getting results from your workouts that match the time you spend each week on your training?

The truth is if you’ve ever tried a circuit type workout in which you perform exercises with very little rest between sets, you will realize that you can get an amazing workout in as little as 20 to 30 minutes.

RE: Jillianmichaels.com reports circuit training is an excellent way to simultaneously improve mobility, strength, and stamina. The circuit training workout is composed of two to six different circuits, each containing two or more strength/cardio exercises that are completed one right after the other, with little or no rest in between. The strength training works your muscles, and the cardio keeps your heart rate up.

Here’s is my sample circuit:

Pushups- 12

Jump squats -12

Pull-ups- 8

Burpees- 12

Squat with bicep curl -12

Tricep Pushup/Plank Jack combo-12

Plank- 1 minute

Repeat 3x

 

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