You are what you eat!

Food has so much effect on your feelings, attitudes and your appearance! Here are few foods that are good for skin!

  • Tomatoes
    Why: They’re full of lycopene, a phytochemical that provides red pigment and health benefits. Lycopene helps eliminate skin-aging free radicals caused by ultraviolet rays – in other words, it protects against sun damage. To reap the most benefits, heat them up: A half-cup of cooked tomatoes, for example, packs 16 milligrams of lycopene. A daily dose coupled with sunscreen will help block the burn.
  •  Mangoes, Papaya and Apricots
    Why: Got that washed-out look? Load up on some fruit. Mangoes, papaya and apricots are full of pigments called carotenoids, which are stored in the layer of fat directly beneath the skin and can improve color. “They peek through, giving you a rosy glow,” says registered dietitian Karen Ansel, a spokesperson for the Academy of Nutrition and Dietetics and co-author of “The Calendar Diet: A Month by Month Guide to Losing Weight While Living Your Life.”
  • Cocoa Powder
    Why: Flavonals, the antioxidants in dark chocolate, reduce roughness in the skin and protect against sun damage. A study published in the Journal of Nutrition found that women who drank cocoa fortified with 326 milligrams of flavonals a day had better skin texture and stronger resistance to UV rays than those who didn’t get as much of the antioxidants. Just a few ounces a day – or a standard Hershey’s Dark Chocolate bar – is sufficient. Another tasty way to get enough? Spoon some cocoa powder into your morning coffee, Ansel suggests.
  • Flaxseed
    Why: Think of these as tiny wrinkle fighters. They’re packed with omega-3 fatty acids, which erase spots and smooth fine lines. In one study, participants who had about half a teaspoon of omega-3s daily for six weeks had less skin irritation and redness, as well as better-hydrated skin, according to findings published in the British Journal of Nutrition. That’s likely because fatty acids attract water to skin cells, plumping the skin and reducing wrinkling.
  • Sweet Potatoes:
    Why: They’re full of vitamin C, which smooths wrinkles by stimulating the production of collagen. One study, published in the American Journal of Clinical Nutrition, found people who consumed 4 milligrams of vitamin C – about half a small sweet potato – daily for three years reduced the appearance of wrinkles by 11 percent.
  • Spinach:
    Why: Want to protect yourself against skin cancer? Take a page out of Popeye’s book. A study published in the International Journal of Cancer found that folks who ate the most leafy greens (more than four times a day) developed half as many skin tumors over 11 years as those who ate the smallest amount (once a day or never). That’s likely because the folate in spinach helps maintain and repair DNA, reducing the likelihood of cancer-cell growth
  • Canned Tuna:
    Why: It’s packed with selenium – a nutrient that preserves elastin, which keeps skin smooth and tight. Selenium also prevents free radicals that are produced by UV rays from damaging skin cells, protecting against sun damage.
  • Safflower Oil
    Why: If you have dry, flaky or itchy skin, take note: This common cooking oil doubles as a moisturizer. It contains omega-6 fatty acids, which keep cell walls supple, allowing water to reach the skin. Some research suggests consuming safflower oil can help ease skin problems such as dermatitis, inflammation, acne and dry skin.
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Remember to stretch after your workout!

You finish your workout and are ready to walk out the door. Just before you leave you see a few people stretching and you think “I probably should, but i just wait to get home.” Well well well let me tell you that just because you can’t SEE the results of stretching – it is just as important to help reach your goals, whether it’s losing weight or wanting to compete.

Stretching can lead to better posture, fewer aches and pains, greater confidence, and EVEN a cheerier outlook on life (yep! sure can!). Sitting can be hard on your glutes and your back. Stretching helps keep from these muscles from atrophying over time. If stretching hurts – it’s cause you really need it. Breathe through the stretch and imagine your muscle tissues releasing. Practice makes perfect. The more you stretch the easier it is and better you will feel over all.

Here is my cool down stretching routine. Find whatever works for you! I promise with consistent stretching you will feel like a new you!

Walk on treadmill til my heart rate is down (wear a heart rate monitor so you are always aware of your heart rate). Then legs a little wider than shoulder width apart, stretch down feeling it your hamstrings, go to the right side then the left and finish back at center – holding each for about 10-15 counts.

Hip flexors right leg back in a lunge position and press hips forward and squeeze right glute, then straighten left leg and lean forward to feel the stress in your hamstring. I do this 5 times alternating hip flexor and hamstring holding about 8 counts for each stretch. Then do this same thing with the left leg back squeezing that glute and pressing hips forward then straighten right leg out for hamstring stretch on that side, again holding for 8 counts each.

Next I sit on the mat and stretch my glutes by bringing my right ankle to the top of my left knee and you’ll feel that pull in your glutes. The closer the leg is to your body the deeper the stretch. Then do a spinal twist turning to the right – repeat this on the left side.

Then I lay on my back and do some spinal twists with bent knees.

Stretch out my neck from side to side then reach high then I’m done!

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Reference here

Eating at Work!

When I first moved to Texas my job was during the evening so I was forced to eat dinner at work. Making a lunch is one thing but dinner – I know I had to be smart about what I bring because I’m at work making money not trying to spend it! Plus whatever restaurant I could run to during a break from work would not be healthy!

I try to get a protein, a carb (forget that carbs are bad! Not all are bad!) and a vegetable when I pack my dinners.  I usually stick with fish and chicken for proteins. Throw in some brown rice, quinoa, or whole wheat pasta for my starchy carb. My veggie of choice lately has been Kale. It’s very easy to make and I really like the crunch and flavor of baking it.  Otherwise I go with frozen broccoli, spinach or sweet potatoes.

Eating well is just a matter of planning. It’s hard to throw things together quickly if you don’t have things in the house or you are tight on time.

There are countless ways to prepare chicken, tilapia, and catfish. Find some recipes that you like and make them ahead of time, portion it out in tupperware containers and you’ll learn what works for you!

Good luck prepping!

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Fun Fitness Friday – Pyramid Run

I was very active in high school and college playing sports so running has been apart of my life for basically. I actually love love love running, but let’s be honest running on a treadmill can get kinda boring!

So I came up with this pyramid run to change it up a little bit. With this run you are constantly changing paces and the longest period of running at the same pace is 5 minutes! 5 minutes anyone can do 5 minutes! These little time goals during my run help me to keep me going!

The pyramid run alternates between running at a “race pace” (RP) and “recovery” (R).

If you don’t know your race pace I suggest setting at a mile time goal.  For example, if you want to run a 10 minute mile as your RP go 6 mph and on the R you can adjust to mph slower so 4-5 mph.
The best part is that you can always adjust as you go.

What I love about this type of run is that it fits with any type of runner from the novice to the marathon runner because you adjust the speed to whatever works for you!

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The key to remembering how many minutes that the RP minutes increase 1, 2, 3, 4, 5 and the R is 2 minutes except on the 1 minute RP.

Having little 1-5 minute goals really pushes me to keep going since I know can recover!

Hope you guys enjoy this run as much as I do! And I promise it’s not as easy as it looks! ;););)

Start today! Email maketimeforfit@gmail.com for a free consultation for a personalized workout program!

Stay on track even when dining out

Headed out for dinner? Here are some tips that can help you stay on track with you fitness lifestyle goals!

One tip I use when dining out is to order half my meal. Just ask the server to box up half for you before you get it.
You’ll be surprised how much food half is, and you trick your brain because when you clean your plate you won’t feel terrible afterwards!

Another tip I use is to always get the side of vegetables! Fries have zero nutritional value, just don’t get them -you’ll be OK I promise!

You know you can order those veggies dry? They won’t be raw but they won’t use a half a stick of butter when sauteing them.

This is half of my dinner from the other night

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I got a chicken caprese sandwich with a side of zucchini and squash. That doesn’t look like half a meal does it? Portion sizes are outrageously large in restaurants and often times our eyes are way bigger than our stomach! Go to the restaurant with the mindset to order half and you’ll get to enjoy your meal without the guilt! PLUS you get leftovers!

Need a workout program? Start today! Email maketimeforfit@gmail.com for a free consultation to get your personalized workout program!

Sweat it out

If you’re like me nothing sounds better after a good workout than to sweat it out and relax in the sauna – but do you know what you are sweating out??

The answer is toxins! Sitting in a sauna and sweating helps your body rid itself of many toxins that have built up from processed food, alcohol, chemical and pesticides from the air! Regardless of how perfect your diet is there are tons of chemicals in your body simply from living and being around other people (don’t get too grossed out!).

Here’s where a sauna comes in. On an average day, your eccrine glands put out about a quart of sweat. But when you hang out in a sauna, they pump out that much in 15 minutes.

But the benefits of the sauna don’t stop there! It also helps your heart! A post-workout sauna session helps improve blood flow!

Japanese researchers have found that sitting in a sauna is particularly helpful for congestive heart failure. After taking daily saunas for four weeks, 13 of 15 patients with serious heart failure had significant decreases in blood pressure and improvements in ejection fraction (a measure of the heart’s pumping ability), exercise tolerance and oxygen uptake.

Sauna sessions can help with –

  • Improved blood circulation: The sauna increases and improves the rate of blood circulation and breathing.
  • Weight loss: Sauna is similar to mild exercise, it burns about 300 calories per average session. Regular sauna treatments combined with a healthy diet and moderate exercise will help you lose weight and stay fit and healthy.
  • Skin cleansing: A profuse sauna-induced sweat followed by a shower cleanses your skin far more thoroughly than just taking a shower. It makes it soft and healthy with immediately noticeable effects.
  • Body relaxation: Stress build-up creates tension in the body manifesting in various aches and pains. The heat and humidity of the sauna diffuses the pain and relaxes tired muscles. A sauna in the evening will leave tense muscles and sore limbs totally relaxed. Sauna also temporarily relieves arthritic pain.
  • Mind relaxation: The sauna is essentially a place to relax. Regular sauna adepts all agree that it effectively helps relieve physical and mental fatigue and stress.

And most of all it just feels great to sweat it out! After your workout – go for a sit in the sauna and reap all the benefits!

***Try this: When you sit in the sauna, brush, lightly scratch, or tap the skin on your arms, legs, belly, and back. This will stimulate your pores to open more while you’re in the sauna, and boost the circulation at the surface of your body. Immediately after you leave the sauna you have to immerse yourself in cold water! This will close your pores back up, pull the blood back to your core organs, and reinforce your natural defenses. This means that you will actually lose less heat when you are out of the sauna, boost your circulation, stay warmer longer, and keep your vital organs happy and functioning at the same time.***Reference 3


Reference 1
Reference 2

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Why wait until January 1st?

Go to the gym.

Go for a walk.

Skip dessert.

Grab an apple instead of party mix.

A  recent poll showed that only 59% of people stick to their health and fitness goals! Start incorporating simple steps into your daily routine RIGHT NOW!  A healthy lifestyle is an on-going progress – start with easy things and then keep working to add more things into your routine. Goals don’t have to start on a certain date or time – why wait? START NOW!

 

 
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Give the gift of Health!

Need a last minute gift? What about a gym membership? You are helping not insulting by giving someone the gift of health!

Every new years there 1000’s of resolutions made to get healthy – you can help save someone’s life by helping them keep those resolutions!

Dont be worried about hurting someone’s feelings – you are truly helping them in the long run!

And if you don’t know where to start once you’re in the gym? Email maketimeforfit@gmail.com to get a personalized workout plan tailored to your goals! GET moving in 2015!

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This isn’t working…

Ever have the feeling no matter what you do, you aren’t getting the results you want? Maybe it’s time to take a look at your routine and see if there are things you can change.

Isolating small muscle groups – Doing isolated exercises like bicep curls and tricep kick-backs will NOT get you any significant results. These one-muscle-at-a-time moves simply don’t stimulate enough muscle fibers to build lean muscle or expend enough energy to maximize your calorie burn.

Too much cardio can be an issue with many women who are not as comfortable lifting weights or fear they will get too bulky. I promise you; you won’t get too bulky, you need a ton more testosterone and if you aren’t supplementing that – don’t worry.

If you want to build lean muscle while burning fat so you can get serious definition, you need to perform exercises that stimulate as many muscles and expend as much energy as possible at the same time.

Try super settings moves or adding jump rope, jump squats or a cardio boost between sets.
Try doing full body moves that work both and small muscle groups. Ex. Lunge with over head press, step ups with lateral raise.
For added difficulty try adjusting your balance – the smaller the the base the more challenging the move.

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Fight the holiday bulge!

Happy December! It’s that time of year where cookies, cakes, pies and any and everything you could ever want is available. It is the most tempting time of the year that can result in a weight gain, on average, of 8-10 pounds.

With the holidays come parties, cocktails and family commitments that prevent you from sticking to your gym schedule and your daily eating routine. Here are  a few tips to help keep you from adding to your waist line during the holidays!

  • Avoid mindless snacking
    • It is SO easy to stand by the appetizers table and eat more than a meal BEFORE the meal! So be aware of what you are eating – put food on your plate and walk away
  • Don’t skip the gym
    • It’s important to keep your physical activity up! It’s easy with office parties and relatives visiting to decide to skip — try to keep a routine the best you can – this is the time when you need it the most!
    • Just because it’s cold outside doesn’t mean it’s cold in the gym! Battle the cold and you won’t have to battle your jeans!
  • You don’t need dessert
    • Woof – I know this one sucks – but it’s true. If you are full and think I can’t eat another bite – don’t change when it’s time for dessert. And if you feel obligated to have something (which you shouldn’t because it’s your choice what goes in your body) have one dessert, not all of them. You also don’t have to eat the whole thing. Split the dessert or just politely discard whatever is left.
  • First bite is best
    • If there that pecan pie your aunt makes or the cookies your grandmother makes just for Christmas – I’m not saying deprive yourself – just remember the first bite is the best. Don’t go back for bites 5 and 6.
    • Eat slowly and enjoy – you are less likely to feel the urge for another and you can completely enjoy whatever you have without feeling the need to over-indulge.

Good luck this holiday season! Remember your summer-time body is made in the winter! You can make it through the holidays without any set backs as long as you stick to your plans and keep moving!
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