So with all that said, please take a moment to understand what you are eating.. Your body will thank you for it.
January is almost over!! I can hardly believe it.. Where has the time gone? I sit back at look at what I have accomplished in this month.. I am happy with where I am, yet still yearn for more.. I think the hardest part about this "journey" is the nutrition behind it.. If you look at the science behind supporting our bodies, its really pretty basic.. So why do we have soooo many choices that work against what we should be eating? Yeah,, I know,, Its all about convenience.. But is it convenient to be unhealthy or fat? I dont really think so.. I have really developed a better realtionship with food,, Now I am not saying I dont have the occasional meal that doesnt follow what I am striving for,, but I dont have them on a regular basis. I am trying my best to teach my kids the importance behing quality food. Food that is not processed is so much better for you. I am debating wether to put a garden in this year, and the more I think about it,, I might.. Having fresh food right out the back door is obviously a plus :)..
So with all that said, please take a moment to understand what you are eating.. Your body will thank you for it.
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The new year brings many new opportunities, and many chances to change ourselves for the better.. Its almost like a new start! A fresh slate, to start over clean.. About 3 weeks ago I started a 12 week transformation challenge.. Now I am not wanting to "transform" my body. I have been doing that for years now.. I am simply wanting to fine tune a few things. I have dedicated these 12 weeks to eat as clean as possible, to get my cardio done, and to push it a little further.
Have you set new goals for this year? Better yet,, have you stuck to them so far?? It takes a lot of determination, and discipline to stick to something without straying off the path.. Focus on the end results, and dont let anything get in your way..Take a couple minutes each day to see what will get you closer to your goal.. If something get in your way, push it out of the way,, jump over it,, do whatever it takes to get closer to your end results. I have learned that for me it takes a lot of focus to keep on track.. Having a great support group is the best thing to have to get you closer to the finish line. Keep negative people away from you. Dont let anyone tell you you cant do this.. Anything is possible if you put you mind to it. With that said,, I am off to they gym to work on my legs,, I hope everyone has set goals for this new year. Stay on course, dont let anything stop you . With the new year, comes many challenges. Many of these challenges offer prizes! Yes prizes!! Who doesnt like winnig things? If you are ready to set goals and win stuff while doing so, email me,, and Ill help get your moving toward your goals!! Lets make this new year a great one!!
Christmas is less than a week a way, and you know what that means! NEW YEARS!! This is the time to look at our lives, and see where we have been, and where we should be going! Time to set that new years resolution! Have you thought about what it is this year! I know for most of us it entails eating better, and loosing those extra pounds we managed to pick up somewhere. So where do we begin? The first thing we should do is set a goal. Goals should be set in stages. We should first set an overall goal, from there we should set little goals that will get us to our major goal. Sometimes if we focus on a major goal, we might get overwhelmed, and give up..
There are many ways to stay motivated.. Join a support group. Find someone with similar goals, and keep in touch with them often. Push each other to get past sticking points. Keep your workouts fun. Set little goals,, so when you reach them, you can reward yourself with a new outfit, or a day at the spa. Find a challange. There are many challanges out there right now that may help you push yourself to the next level. Plan ahead! If you plan to succeed, you are more likely to stay on you program.. If you decide to eat out with friends one day,, know ahead what you will order.. Stick to the plan. If you are interested in setting a goal for the new year, but are not sure how to get there, email me. I would love to help your acheive your goal! With the new year comes many new changes! Let make it a great one!! Monster, Rock Star, 5 hour energy,, there are so many products out there promising to give us energy, and rock our world.. Do they really work? And are they good for us? Fist lets talk about what they are made of..
Generally, energy drinks include methylxanthines (including caffeine), vitamin B and herbs. Other common ingredients are guarana, acai, and taurine, plus various forms of ginseng, maltodextrin, carbonated water, inositol, carnitine, creatine, glucuronolactone and ginkgo biloba. Some contain high levels of sugar, and many brands also offer artificially-sweetened 'diet' versions. The central ingredient in most energy drinks is caffeine, the same stimulant found in coffee or tea, often in the form of guarana or yerba mate The most common ingredient in most energy drink is caffine. Caffine, herbs, vitamins, and other ingredients promise to improve strength, endureance and mental focus. This is what gets us buying these products. Many of us wake up tired, needing an extra boost of energy, this is probably when we turn to these caffine loaded stimulants. We look for that extra boost to get us through our workouts, or to help us stay up a little longer. These products may be helpful for that, but that does not make them good for us. Caffine can be very addictive, and we might get to a point where we rely on caffine or some type of supplement for our workouts, or for getting through the day. The best way to make sure we have enough energy to get through a workout, or even just through the day is through proper nutrition.and proper rest. Our bodies were made to run as an efficient machine, and if we feed it right it will run right. If it seems you still need an extra push, try an energy drink, but make sure you know what you are taking, and read the instructions, bc often times we overlook the serving size, this could have negative results. I signed the kids up for a marathon. They were not too aweful excited to do it, but Im trying to teach them the importance of being healthy, and to keep moving. I cant stand it when kids just sit in front of the t.v. So this marathon is set up so they have to walk 25 miles, and keep track of them. Then on Jan 22nd they run the last 1.2 miles together. They also recieve a tshirt, and a medal..
While I was at the gym today, my yougest girl walked on the treadmill while I was pushing out some leg excercised. She is already done with 2 miles,, 23 more to go. I hope that all of you with kids show them how important it is to stay active, and eat healthy. If you teach them now, it is more likely to stick with them when they are older. Now go out and take a walk as a family, and even log it in, so you know what you have done.. After our workout today, my husband and I decided to take a walk at the track. When we got there the parking lot was completely empty.. Where was everyone? Normally this track is busy with people walking, running and playing basketball.. Not today. Hmmm... maybe it had to do with the fact it was 30 degrees waking up this morning.. But should that be a reason to not go for a walk? Or take our scheduled run? NO!! We ended up passing by a total of 4-5 people,, and they were all bundled up with their hands buried in their pockets,, but they were out,, walking.. Kudos to the ones who keep going, even when its cold :).
Cardio,, For me its a dreaded word.. It wouldnt hurt my feelings if I didnt have to do any.. But cardio is actually very important. Cardio is one of the many keys to weightloss, and cardiovacualr health. There are many questions that pop in my mind about cardio...One big one is... HOW MUCH? How much cardio should I be doing>? Is there such a thing as too much cardio? What type of cardio is the best?
First of all,, why is cardio neccisary? Cardio is any activity that gets your heartrate up and icreases blood circulation through the body.Cardio is used for many reasons,, one main reason is to burn extra calories, with weigt loss as a result. Cardio also makes your heart stronger, so it doesnt have to work as hard. Cardio also helps relieve stress, and can also help you sleep better There are many more benefits from doing cardio, but many of us use it mainly for weight loss. Before we get to the main question,, How Much? I want to talk about what the best type of cardio is.. The best kind of cardio is the kind you enjoy... Hmmm you think... what could this be? And how can I enjoy cardio? All you have to do is to find something you enjoy doing? Living in Florida gives us unlimited recources for cardio... Here are just a few.. Swimming, Biking, Hiking, boating (non motorized,, hehe). Running, Beach Volleyball, Basketball, Bowling, Tennis.. The list goes on.. There are many options, the key is to find something you enjoy doing,, and switch it up every now and then. So now comes the big question?? HOW MUCH,, should I be doing? The question HOW MUCH really depends on what you are trying to accomplish. If you are wanting to lose weight you will obviously do a little more than someone who is wanting to just be healthy, and maintain their weight. *For maintaining what you have, and to stay heart healthy,, 2-4 days a week and 20-40 mins. *For weight loss,, 3-6 days a week at 30-60 mins *For anyone competing in sports, or training for competition, you might do more than and hour a day. But this is only done while training,, not all the time. This is only a key,, everyones body is different. It would be good to start out with doing 4 or 5 days a week of moderate to high intensity cardio for weight loss. And adjust from there if needed. Now this might seem hard, but if you keep it fun, and change it up,, It might actually become enjoyable.. We go from one Holiday right to the next, with little time in between. The holiday season can be rough on your workouts, and your diet. This is the time for everyone to buckle down and work extra hard, to get us past the extra meals, and the cookies, and eggnog. If you stay focused on your goals, and have support from others, this time of the year wont be so rough. Stay focused on what you are trying to accomplish, and pass on the cookie tray and all will be good. If you need and extra push to up your workouts, or
This is one thing im sure most of us don't get enough of... WATER!! I know I dont drink near enough. Water is the most abundant substance in our body, and makes up up to 75 % total body weight. Not getting enough water in can put us at risk for heart disease,, even death.
Water is invloved in alomst every bodily function in the body. From transporting nutrients, and energy, to transporting waste. Water also heps recover from workouts, and contributes to energy storage. These are just a few examples of what water does... So now heres the question.... Do You Drink Enough Water?? Water should be taken in throughout the day.. It is also to be taken in on a need factor.. Someone who sits at a desk all day, might not need to take in quite enough as an athlete, or someone who worksout a lot. |
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