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 🙂
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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

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Sow A Thought, And You Reap Destiny

Goals require positive thoughts that give you self-assurance to create change in your life. It all starts with a thought that leads to creating a plan and ultimately getting results. Positive thoughts can give you the confidence you need to help you attain your goals. All it takes is a well thought out plan, consistency, and action. You will be surprised at what one small positive thought in the morning can do…..

 

I love this quote by Samuel Smiles:

“Sow a thought, and you reap an act;
Sow an act, and you reap a habit;
Sow a habit, and you reap a character;
Sow a character, and you reap a destiny.”
― Samuel Smiles

So start today and consider your purpose in life. Set some goals and decide to take action. Try listening to motivational podcasts and daily affirmations. You’ll be amazed at what happens when you change the quality of your thoughts.

“SOW A THOUGHT……AND YOU REAP DESTINY”

Listen to this audiobook for positive motivation; it’s actually on record from the 1950s. It is amazing and offers advice that holds true to this day regarding a sure-fire way to live the life of your dreams.

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?

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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.

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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.

You’d Be A Fool To Miss It

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“Go outside. Don’t tell anyone and don’t bring your phone. Start walking and keep walking until you no longer know the road like the palm of your hand, because we walk the same roads day in and day out, to the bus and back home and we cease to see. We walk in our sleep and teach our muscles to work without thinking and I dare you to walk where you have not yet walked and I dare you to notice. Don’t try to get anything out of it, because you won’t. Don’t try to make use of it, because you can’t. And that’s the point. Just walk, see, sit down if you like. And be. Just be, whatever you are with whatever you have, and realise that that is enough to be happy.
There’s a whole world out there, right outside your window. You’d be a fool to miss it.”
― Charlotte Eriksson

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

 

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?

 

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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.

 

 

 

 

 

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.

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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).

 

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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.

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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.

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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.

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Enjoy your weekend!