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…

View original post 497 more words

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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Are You Too Acidic?

I’ve gradually cleaned up my diet over the past few years and also transitioned to more raw fruits and vegetables in my meals. However, I still suffer from mild headaches, sinus issues, and eye irritation. I recently stumbled across an article on the benefits of an alkaline diet and discovered I have many symptoms associated with being too acidic. That being said, I did some research and to my dismay, coffee is top on the list to cut out. I love coffee and look forward to it every morning to jump-start my day. Needless to say, cutting out my java is going to be a major challenge. Next on the list was chocolate. I love having a piece of dark cholate after dinner; of course two of my favorite things would have to be on the list.

Check out this picture below that details acidic symptoms:

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“You will know if you are too acidic if you get sick often, get urinary tract infections, suffer from headaches, and have bad breath and body odor (when you do not use antiperspirant). Acidosis is the medical term for a blood alkalinity of less than 7.35. A normal reading is called homeostasis. It is not considered a disease; although in and of itself it is recognized as an indicator of disease. Your blood feeds your organs and tissues; so if your blood is acidic, your organs will suffer and your body will have to compensate for this imbalance somehow. We need to do all we can to keep our blood alkalinity high. The way to do this is to dramatically increase our intake of alkaline-rich elements like fresh, clean air; fresh, clean water; raw vegetables (particularly their juices); and sunlight, while drastically reducing our intake of and exposure to acid-forming substances: pollution, cigarettes, hard alcohol, white flour, white sugar, red meat, and coffee. By tipping the scales in the direction of alkalinity through alkaline diet and removal of acid waste through cleansing, and acidic body can become an alkaline one.― Natalia Rose

A measure of acidity and alkalinity of a solution that is a number on a scale on which a value of 7 represents neutrality and lower numbers indicate increasing acidity and higher numbers increasing alkalinity.
Going on a more alkaline diet means I will need to also cut out meat and dairy. Although I’ve reduced my meat consumption, I love yogurt and cottage cheese. Therefore, it’s going to be a challenge to find optional protein sources. This picture shows some examples of acidic and alkaline foods.
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I’ve decided to experiment with an alkaline diet for the month of August. I’ll keep you updated on my meals and results.

Don’t Blame Weight Gain On Aging

That’s me in my first and only figure competition at the age of 53. To be honest, I’ve struggled with my weight all my adult life. But when I became serious about improving my health, it all changed. I’m now a fitness instructor and trainer and in the best shape of my life. All it takes is a commitment to healthy food choices and a consistent workout plan.

In our youth-oriented culture, many people think of aging as losing their health, looks, and their value in society.

Aging is inevitable; everyone gets older, but how you age is greatly influenced by lifestyle factors. The foods you eat, the daily decisions you make, how you take care of your body, all have a huge impact on how you age.

Many people associate aging with weight gain. That’s not surprising when you look around and notice that many of your friends, co-workers, and loved ones, seem to pack on pounds with each passing year. Susan Bowerman, MS, RD, CSSD, FAND- of discovergood.com states,

Don’t assume that weight gain is inevitable. With that attitude, you’ll be a lot less likely to take the necessary steps to keep your weight in check. Gaining weight in your middle years doesn’t ‘have to’ happen – and if it already has, it isn’t too late to get it under control.

You can prevent weight gain as you get older by following a consistent exercise program and a healthy diet. Age-related weight gain is often due to decreased activity and poor food choices. Many people become less active after retirement and begin to eat out more often. Eating away from home can be challenging due to high calorie, high-fat menu items. This can lead to extra pounds from larger portion sizes and extra calories. When you factor in a less active lifestyle, it can lead to weight gain and increase your risk factors for diabetes and heart disease.

A weight training program can help you maintain a healthy metabolism and prevent weight gain as you age. Susan Bowerman, MS, RD, CSSD, FAND- also points out, “Since muscle tissue does a lot of metabolic ‘work’ that uses up a lot of calories, the loss of muscle tissue as you age means that you will burn fewer calories per day than you used to – in other words, your metabolic rate slows down.”

The solution is to follow a well-balanced, consistent workout program to manage your weight and help promote strength and flexibility. Furthermore, it’s imperative to add stretching and balance exercises to your routine to stay limber and strengthen your core.


FOLLOW THESE FIVE STEPS TO PREVENT WEIGHT GAIN AS YOU AGE:

  • Monitor your weight- Although it’s important not to obsess over the scales, you should check your weight periodically. Gaining just a few pounds each year can increase your risk of cardiovascular disease, high blood pressure, and diabetes. Consider weighing yourself once a week and logging your results. If you notice a slight gain, then simply increase your activity and cut back on portion sizes. Tracking your weight weekly will help you avoid unwanted pounds that can creep up over the years.
  • Clean up your diet- As you get older you may find yourself more relaxed about your appearance and the pressure of maintaining a certain image. Retirement often brings a more relaxed lifestyle without the pressures of a career and children. This is an optimal time to explore life, new restaurants and travel. The key is to maintain a healthy diet of fresh fruits, vegetables, and to limit your food splurges to one meal a week.
  • Remain active– Staying active is a key factor in maintaining an optimum weight as you age. Many people become more sedentary after retirement when they no longer have the pressures and activities of a daily job. It’s important to remain active so you can enjoy a good quality of life as you age. Brisk walking is a great cardiovascular exercise or join a gym and become involved in group fitness classes. Many gyms offer programs specifically for seniors and offer discounts for memberships. You may want to consider trying aqua aerobics or a senior yoga class. It’s important to find an activity you enjoy and can adhere to on a consistent basis.
  • Avoid processed foods- Processed foods are typically high in calories and contain chemicals and toxins that can lead to weight gain. If you frequently eat out, try to select grilled lean meat without sauces. Select a salad, baked potato, or steamed vegetables as a side dish. Try to cook and eat most of your meals at home. Purchase organic fruits and vegetables when possible and experiment with healthy new recipes you’ve always wanted to try.
  • Do resistance training- Weight training is vital as you get older. Studies show that muscle mass declines with age. Muscle mass peaks around the mid-twenties; starts to decline in our thirties, and picks up speed as we age. Weight training helps you maintain a healthy metabolism and helps combat the loss of muscle tone as you get older. Lifting weights 2-3 times a week can play a major role in maintaining your strength and muscle tone. Therefore, if you are already strength training, you are on the right track! If not, it’s never too late to pick up a set of weights and get started.

Check out these wise words from Ben Franklin:

I guess I don’t so much mind being old, as I mind being fat and old.”

The key to a healthy metabolism as you age, is to stay active and eat lean meats, fruits, and vegetables. Weight gain and inactivity can increase your risk factors for heart disease, high blood pressure, and diabetes. Weight gain does not have to automatically occur just because you are getting older. Take charge of your health by following a well-balanced fitness and nutrition program and periodic monitoring of your weight.