You are what you eat!

I’m a little behind on my goal of posting 2x a month but here I am back at it!

There are a lot of benefits to the “fitness influencer trend” – What I eat in a day! or What I eat Wednesday. It’s great for ideas for snacks or meals you may not have thought to try. New recipes, more options. But also – at the end of the day it’s just that IDEAS.

If you and I ate the same thing we would still look different! Our bodies all burn calories differently, metabolize foods differently and so many other things come into play! YOU ARE YOU and you don’t need to be anyone else!

On vacation I am not going to eat what I usually eat but it’s also about the basics I usually stick with! Focus on protein at every meal – add some veggies and fruit then maybe I add dessert and a drink (or 5). Vacation is supposed to be disruptive in a sense. You get out of your routine to relax, explore, learn and try new things! One week of indulging isn’t going to throw your goals off track – it may even help and prevent a binge later on!

SO my tips for enjoying your vacation – do what you want, eat what you want and when you are back, jump back into your routine and keep it moving!

I’ve said it a million times – “We are what we repeatedly do!” (excerpt from the Aristotle quote “We are what we repeatedly do, therefore excellence is not an act, but a habit”)

Consistent habits OVER time make you who you are, not a few days away!

Habit Stacking

It’s February and the initial excitement of the new year has worn off. Are you still on track for your goals? Have they changed?

Regardless of your goal to lose weight, read more, go to bed earlier — instead of setting a goal, set a plan!

How can you make sure you floss every night? Make sure you floss when you brush your teeth.

Read before bed? Put your book on your pillow and read 2 pages right when you get into bed.

Drink more water? Drink a glass while you make coffee or microwave your oatmeal.

Staking habits with a current habit makes it easier to ADD an additional habits. Soon they will just be incorporated into your daily routine.

Do you have a daily routine?

If you want to know more about habit stacking and a great book about habits – I highly recommend the ATOMIC HABITS by James Clear.

Comparison is the stealer of joy

I’ve heard this quote before after my second pregnancy and birth and it really resonated with me.

Comparison is the stealer of joy

There is zero benefit to compare your life, journey, status, looks, career, circumstances… Whatever to someone else. It really serves no purpose. Everyone is dealt a different hand and everyone has their own insecurities and worries.

With social media is it easy to go down that rabbit hole, thinking someone has it better than you, or if I could just do this like them my life would be better. No joy comes from comparing your life to someone else’s.

Here are some tips to keep the focus on where it should be .. YOU

  • Wake up and tell yourself 3 things you are grateful for
    • When you focus on the skills, knowledge and things you have it helps provide perspective
  • Celebrate big and little wins
    • You got a hot cup of coffee for the first time this week — celebrate it!
    • You got through a to do list — celebrate it!
    • You got an award at work — celebrate it!
    • Don’t be so quick to move to the next thing and celebrate all wins!
  • Be your own biggest hype person
    • If you don’t cheer for yourself root or believe in yourself you can’t expect someone else too!
  • There will never be another you, you are you for a reason.
    • You have skills, knowledge and life experiences unlike anyone; even your siblings.
    • You are meant to be you — embrace what makes you you!

Live your journey, on your timeline because the only thing you should compare yourself to, is where you started to where you are now!

Go make it a great day!

Shoulder Boulders – 5 mistakes when training shoulders

Shoulders can be tough to train because people feel limited with exercise moves. Ok Military press, then what else is there? Lots of people make up moves but shoulders are tricky and many train them wrong!

Here are 5 mistakes many people make and how to correct them!

1. Over working anterior delts – Since they typically carry the heaviest loads, your front delts are not only primary movers during overhead presses, they’re also secondary movers during chest and triceps workouts, helping during presses and dips. If you’re doing front raises in addition to a lot of shoulder, chest and tri compound lifts, you’re likely overworking your front delts.

Solution – workout chest and delts on different days and be mindful of the secondary muscles you are working out when training larger muscle groups

2. Under working Posterior delts – In the same breath as #1 since anterior delts tend to get too much emphasis, posterior delts tend to get too little. Rear delts assist during lat exercises, such as rows and pulldowns; but if you’re targeting your lats correctly, it’s unlikely that your rear delts are receiving enough work on back or shoulder day to reach their full potential.

Solution – Add rear delt training into your back day or if you train them on shoulder day don’t wait to the end of your workout, mix in moves to target all the heads of your delts.

3. Speed Racer – You lift too fast to make any growth to the muscle fibers.

Solution – Try sitting during shoulder moves to prevent any momentum from legs and isolate shoulders. Or try to add counts to your lifts – 1 count up, 1 count pause and 2 counts down, this will ensure you are properly firing off your muscles.

4. Poor form – Along with speeding through the moves, improper form can not only stall any progress and muscle growth but also can cause injury. Plus, correct form is especially important on shoulder day, because of the ball-and-socket joints’ vulnerability to injury.

Solution – Throughout each set, focus on the deltoid heads you’re targeting, not on the resistance. Work the muscle, not the weight. After reaching failure in a shoulder exercise, don’t cheat to eke out extra reps. Instead, do a drop set, have a partner help with forced, reps or use the rest-pause technique. Quality over quantity, especially with shoulders. Shoulders are smaller muscles so don’t worry if you are using lower weights. Proper form with appropriate/challenging weight will result in muscles growth!

5. Mix it up – You do the same should moves over and over.

Solution  – Try including a different pressing exercise each shoulder workout. Here are three free-weight presses you likely aren’t doing: underhand presses (press a barbell over-head with a shoulder-width underhand grip); Arnold presses (press dumbbells from underhand at the bottom to overhand at the top); and rack military presses (press each rep from a dead stop off of power-rack supports set at chin level). Or you can perform many shoulder moves with cables or machines and go unilateral. You can also do wide-grip bent-over rows to focus more on your posterior delts. A Smith machine is an effective tool for wide-grip rows; hold each contraction and flex your rear delts. Don’t be afraid to change your grip or tool (dumbbells, barbells, or cables).

For more on this click here

If you want to get a new shoulder routine or a full body monthly program email maketimeforfit@gmail.com. I can help you fit workouts into your busy schedule! Start today!

Physical Fitness is Priority #1

I’ve always been the person to make sure I get a workout in. No. Matter. What. Whether it’s a run, a lift, yoga, whatever, each day I do something to better my physical fitness. Sometimes it’s tough. Sometimes people may think it’s selfish. To me, it’s a necessity. To perform at optimum level you need to take care of yourself first and foremost. I need the endorphin rush I get from my workouts. If I workout later in the day, my body and mind thrive for that rush. I’ve learned over the years that to wake up at 5, 4 or even 3 am to get some type of workout in, is not only worth it for me, but worth for my family and work life.

I read this article and it hits the nail on the head.

Enjoy!

 

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.

Why are you not seeing results?

Often we get caught up with in the instant gratification. You can post a picture online seconds after you take it or you can Google the answer you any question you may have.But somethings can’t be sped up or shortcuts just won’t cut it. Your health is one of those things.  Good things take time, and great things take consistency.

Some reasons you may not be reaching or maintaining your fitness and lifestyle goals.

  1. Fail to plan then plan to fail
    It takes a little bit of effort but a little planning goes a long way. When hunger strikes, the last thing you want to do is make food. You want something easy and quick. Try making salads in a bag or jar so you have a go to snack or meal easy and ready! Planning ahead will help you stay on track and not worry about making a poor decision! Plan your meals out for the week on a Sunday and you can prevent yourself from making hasty choices when hungry!
  2. Share your fitness goals!
    Eating healthy is so much easier as a team than as a individual. Share your goals with your friends and family and work together!
  3. Eat Protein
    Try to incorporate protein into every meal, especially if you have increased your workout routine. Protein helps rebuild your muscles so feed them properly to get the results you want!
  4. Avoid alcohol
    Sometime this is the hardest thing to do! Going out with friends or after a hard day at work you just want a nice cocktail or glass of wine. Be smart and limit your intake to only one drink.
  5. Exercising more to eat more
    No matter what way you slice it you can NOT out exercise a bad diet. Your body needs certain foods for nourishment and you just can’t justify eating an entire pizza and 3 rounds of drinks because you ran 2 miles, sorry it just doesn’t work like that!
  6. Cutting out sweets entirely
    Don’t deprive yourself completely or you are setting yourself up to fail. Keep yourself in check with moderate portions and you can enjoy a treat once in a while.
  7. Eating healthy and living active is a life style!If you keep yourself in check each day you will want sweets and unhealthy foods less and less, your body will stop craving it! Don’t set up a “cheat day” or “cheat meal” just keep consistently eating vegetables, protein and complex carbs and it will be easier to stick to your plan and reach your goals.

Good luck on your journey to healthy living!

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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!

What is flax seed and how do I eat it?

Flax seed comes from flax which is one of the oldest fiber crops in the entire world. It has taken the health industry by storm and it lives up to its reputation.  Flax seed is loaded with the “good stuff.” It is a great source of omega 3 fat (healthy fat), antioxidants and fiber. It can also protect from colon, breast, and prostate cancers as it has been said to prevent the growth of cancerous cells. Flax seeds can also lower cholesterol, prevent hot flashes, improve blood sugar and helps with constipation due to the high fiber content.

How? Where do you add flax seed to your diet?

Add flax seed to:
Salads, yogurt, muffins, oatmeal, protein shakes, bread chicken, french toast, apple sauce, ice cream, cottage cheese or substitute an egg! There are tons of possibles and more details click here!

Load up on flax seed where you can you will see and feel it many benefits!

flax seed

Reference here and here

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!