Set The Tone For The Week

“Your Monday morning thoughts set the tone for your whole week. See yourself getting stronger, and living a fulfilling, happier & healthier life.”
― Germany Kent

  1. Wake up- (EARLY) Meditate 10 minutes – express gratitude for life, loved ones, and your health.
  2.  Stretch- 10 minutes to get the blood flowing and work on flexibility
  3.  Hydrate with water first and then coffee
  4.  Eat a healthy breakfast- fruit, organic oatmeal, eggs, yogurt, nuts
  5.  Tell your loved ones you love them
  6.  Listen to positive affirmations on your way to work. Tell yourself it’s going to be a great day 🙂
Advertisements

What Does Your Morning Routine Generate?

“Your morning routine generates a 10x return for good or for bad. Make it good.”
― Todd Stocker 
Do you jump out of bed in the morning with plenty of time for a workout and healthy breakfast? Or do you hit the snooze button, skip breakfast, and have a major panic attack trying to get to work on time?
The secret to success lies in your daily routine. Consider trying an experiment in which you follow my guidelines for thirty days to help you establish a successful morning routine.

Friday Motivation Barbell Workout

“You only get one body; it is the temple of your soul. Even God is willing to dwell there. If you truly treat your body like a temple, it will serve you well for decades. If you abuse it you must be prepared for poor health and a lack of energy.”
― Oli Hille, Creating the Perfect Lifestyle

 

 

Warmup: 7 to 10 minutes

Circuit One: (12 reps each) Repeat 3x

Barbell Deadlift

Pushup/Side Plank

Jump Squats

 

Circuit Two: (12 reps each) Repeat 3x

Clean and Press

Barbell Row with Bicep

Burpee Mountain Climbers

 

Circuit Three: (12 reps each) Repeat 3x

Barbell Squat

Barbell Chest Press 10 Reps/ Tricep Press 10 Reps

Walkover Plank/ Plank Jacks

 

Ab Circuit: (12 reps each) Repeat 3x

Reverse Crunch

Scissors

In and Outs

Plank One Minute

Cool down and Stretch

fb_img_1532436623914

The Real Way To Lose Belly Fat

If you want to lose belly fat, you simply can’t just focus on weight loss; the number one goal should be a decrease in body fat. If you have a good ratio of lean muscle to body fat, you’ll have a more lean appearance and you will be able to see more muscular definition. Therefore, your priority needs to be a decrease in inches and body fat rather than weight loss on the scale.

Losing weight can be easily accomplished with fad diets and extreme exercise. However, if your goal is fat loss and definition, you must make up your mind to establish healthy eating habits. There are no short cuts. Clean eating, hydration, exercise, and recovery are mandatory components of fat loss. Remember “YOU CAN’T OUT-EXERCISE A BAD DIET”

Fat loss is accomplished through lifestyle changes that incorporate proper water intake, clean eating, and exercise. Remember all your meals should include a lean protein, complex carb, and a serving of healthy fat.

Use a measuring tape and begin to pay attention to how your clothes fit in order to determine if you are losing body fat. Follow these additional tips below to help you with your fat loss journey:

 

11953595_1644006515877605_2079405571199253214_o

The First Wealth Is Health

 

“The First Wealth Is Health”  Ralph Waldo Emerson

Do you want to live a healthier lifestyle, but you just can’t seem to get started? New habits require you to alter your current routine. If you are like most of us, we don’t like change. Our weekend pizza or drinks with our friends is something we look forward to all week. I mean how can you give that up, right?? But some changes can be good for us especially when it relates to our health.

How many times in the past have you started a new diet and exercise program only to fall back into your old routine a week later? The key is to find a way to gradually incorporate healthier habits into your current lifestyle. If you try to make too many drastic changes at once, you are setting yourself up for failure. The key is to change your way of thinking from an all or nothing attitude to one step at a time and one day at a time attitude.

Once you examine your daily routine, it becomes easier to see what’s holding you back from living your best life. Most people don’t have a clue as to how good they can actually feel if they only made minor adjustments in their daily routine.

Look at some of your current habits that could be getting in the way of reaching your goals. Is it the calorie-laden iced coffee you drink every morning from Starbucks or could it be those mouthwatering doughnuts that call your name in the break room at work?

pexels-photo.jpg

What if you changed your routine and ordered a black coffee and brought a healthy snack to work instead of indulging in those break room doughnuts? Or what if you got up thirty minutes early for a workout before work? It all begins with an awareness of the problem and then changing the unhealthy habit with an alternative behavior.

Begin to look at ways to alter your current lifestyle? Sometimes we really want change but we aren’t really ready.  It’s imperative to get in the right mindset and become fully committed.  Developing new habits takes a strong level of desire, commitment, and motivation. The first two weeks of any new routine tends to be the most challenging. But often if you weather the storm, it becomes easier. What’s important is that you begin to create change, even if it’s something as simple as setting your alarm to get up an hour early. The goal is to just do something so that you don’t remain where you are, but instead, you move forward with better choices. It’s the small day to day changes that lead to BIG RESULTS. So learn to celebrate your success big or small each day. It all adds up to success in the long run.

As you begin to create a healthier lifestyle, you will begin to see improvements in your quality of life, self-image, and self-confidence. This new way of thinking will make you stronger mentally and improve your chances of success.

Sure, we all struggle with making the right food choices, finding time to exercise, and balancing family life.  But the key is to begin each day with a goal to make healthy food choices and increase your activity throughout your day.

pexels-photo-601177.jpeg

So start today by eliminating the guilt when you can’t find time for your workout, or if you slip up and eat the pizza or doughnuts. Life is a roller coaster ride- learn to find balance and peace by losing the “all or nothing” attitude and simply pick yourself back up and get back on track. Fuel your body with what it needs to stay healthy and active, but learn to enjoy, splurge and celebrate life’s special moments without the guilt.

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 

 

 

 

 

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 

68837485_1278827095632013_7634444865610186752_n

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!

 

Don’t Let The Weekend Destroy Your Progress

 

I love Fridays! It’s the end of the week and I like to start the weekend off right with a great workout. If you are like most of us, the weekend means relaxing and splurging on some “not so healthy food choices.” But there’s nothing wrong with that; life is all about balance. So how do you adjust your goals on the weekend so that you don’t destroy all the grueling work you put in during the week?

I don’t know about you, but I love to eat and enjoy working out; it makes me feel good about myself. Sure it would be a lot easier on the weekends to lay on the couch and eat junk food. But what about all your killer workouts, planning your meals,  and eating healthy all week? Surely you don’t want to destroy that progress over the weekend.

socks-feet-pajamas-table-85842.jpeg

food-wood-night-alcohol.jpg

To keep on track with my goals, I know realistically that I’m going to be splurging a little on the weekend.  Therefore it makes sense for me to offset the extra calories with extra activity.

Tip # 1: Increase your activity level. I typically get up early on the weekends and try to do at least a couple of miles on the treadmill.  If I don’t have time for that, I simply do a “high-intensity interval training workout” such as this from:  Muscle and Fitness

–> Perform circuit two times.
–> Rest as little as possible.

30 Bodyweight squats
10 Elevated pushups (feet on a bench)
30 Lunges (total, not per side)
10 Inverted rows (lying on the ground underneath a fixed bar)
30 Side-to-side hops (total)
10 Inverted rows
30 Close-grip pushups (either on knees or standard)
10 Underhand inverted rows
30 Jumping jacks
10 Burpees
30 Diagonal lunges (total, not per side)

Either rest for 1-2 minutes or jog in place for 1-2 minutes (repeat)

These type of workouts are super effective and burns loads of calories.  Dr Josh Axe reports that High Intensity Training

Research from the past decade continues to report that high intensity interval training actually balances both leptin and ghrelin, which increases fat burn and weight loss. In fact, burst training is one of the best ways to best manage unhealthy hunger behavior and maximize ghrelin and leptin to lose weight.

I also try to make sure I use my activity tracker on the weekends to help motivate me to get my steps in (either by moving more throughout the day or from my workouts).

 

photo of person walking on road
Photo by Tobias Bjørkli on Pexels.com

 

Read my article below for the benefits of  tracking your steps on a daily basis:

Do You Need An Activity Tracker?

Tip #2: Drink more water.  Stay hydrated on the weekend. This simple tip will curb your appetite, help prevent dehydration, and give you energy.

woman drinking water while standing beside her bike
Photo by The Lazy Artist Gallery on Pexels.com

Just check out the benefits for drinking water- especially number 7:   Healthline.com reports in   7 Science-Based Health Benefits of Drinking Enough Water

In two studies, drinking half a liter (17 ounces) of water was shown to increase metabolism by 24-30% for up to 1.5 hours (2627).

This means that drinking 2 liters of water every day can increase your total energy expenditure by up to 96 calories per day.

The timing is important too, and drinking water half an hour before meals is the most effective. It can make you feel more full, so that you eat fewer calories (2829).

In one study, dieters who drank half a liter of water before meals lost 44% more weight, over a period of 12 weeks (30).

It’s easy to keep on track with your water intake by just following these rules:

Drink water:  Upon arising, with morning snack, lunch, afternoon snack and with the evening meal. This schedule will keep you hydrated and help prevent overeating.

mineral-water-lime-ice-mint-158821.jpeg

So when the weekend rolls around, enjoy yourself. But stay on track by scheduling your water breaks and increasing your activity. Take a walk at lunch, park further away from the office, or take the stairs. It all adds up.

If you don’t have time to fit in a workout, try to break the workouts into ten-minute segments. Ten minutes in the morning upon arising and then another mini-workout on your lunch hour or after work. It’s all about priorities and staying on track with your goals.

pexels-photo-545058.jpeg

 

Enjoy your weekend!