Friday, May 31, 2013

Pushing Through on Days the Couch looks REALLY Good!

We all have those days where the couch or sleeping in sounds SOOOOO much better than getting up and working out. Some of us have more of those days than others. Today was my day. This week has been crazy. I have gotten less than stellar sleep this week. My poor husband has had crazy work hours. So when my alarm went off to work out, I just kept hitting snooze. I finally drug myself out of bed, put on my shoes, brushed my teeth and forced myself to do my squats and crunches for the challenge and at that point really debated going back to sleep. I mean really debated. I had already put in my TurboFire dvd, but the thought still crossed my mind. I then forced myself to pick the longer workout, which was a High Intensity Interval Training. I knew I would sweat, I knew it would be hard and I would be out of breath. I still hit play. During the warm up my arms did not want to move like they should, I still pushed on. I finally realized I had no smile on my face, which was not helping things at all. So I forced a smile (are you sensing a theme?). As Chalean is telling me to push harder I want to slap her through the tv, instead I smile even bigger and enjoy the sweat that is dripping off my body and my lungs that are screaming they need air. Today's work out is one of the harder HIIT videos that she has. I subconsciously picked that one though, as the schedule called for the less harder one. Once we finished and as we stretched, my mind was more awake, I was not forcing my smile, it was just there and the sense of accomplishment shined through me. I pushed through on a morning where I did not want to push through. I pushed through, even though I was out of breath, tired, muscles did not want to cooperate, my attitude was less than superb. I pushed through my mind telling me to go back to bed, that all I needed was more sleep. I finished my work out proud of me and more awake and feeling more alive than I ever would have if I had gone back to sleep.

On those mornings where you just are not feeling it. Force yourself to push through. Some ideas to help you on your less than stellar days to not miss a work out are:

1. Have it scheduled on your calender:  I have a pre-planned work out already on my calender for every day of the week.. That way I am accountable for that work out and I have to get it done that day to put a check mark by it.

2.  Select fun work outs: so even on your less than stellar days once you start you will start to smile and have fun.  If you have a treadmill or exercise bike, put on your fave tv show or movie and watch while you work out.

3. Make it a habit:  if you have made working out a habit, it is easier to push through on the days that you do not want to work out.  Like for me, today, i knew I could get it over with this morning or be forced to do it when I got home, it was easier to get it over with. The plus side, my day started off really good :D

4. Choose an easier work out:  On the days you just really are not feeling it but you managed to put on your shoes, choose an easier work out or a shorter one.  Do Yoga or Pilates instead of Kickboxing, Run 3 miles instead of 5, go ride your bike for a few hours and get some fresh air, take the dog for a walk/run.  You get the picture.

5. Think of the benefits: Think of the stress you will be killing by working out and the less likely that you will kill someone after your work out. Think of those good endorphins, and how it feels to stretch with sweat dripping off of you.  Think of how accomplished you will feel.  Remind yourself why you work out int he first place.

6.  Put sticky notes over the house:  Silly? yes, Effective? yes.. Put sticky notes around the house reminding you of why you work out, the benefits, how you feel, your fave work outs, your fave music to play when you work out, anything that will motivate you to want to work out.

7. Put on your fave music:  Play your fave music while you are putting on your shoes and getting ready for a work out, play it during your work out. It will get you in the mood and make you smile.

8. Smile!  Sounds crazy but it works. Try it and see!

What are some of your fave things to do to help you push through and work out?

Have a very fit day!

Wednesday, May 22, 2013

How to burn off your fave food!

We all love food, well most of us do, I know I do. I work out so I can eat. Now that does not give me free reign to eat every crappy thing there is, but even Shaun T (from Insanity) loves his thin mint cookies. We all have our weaknesses.  So if you become weak and eat your fave fried dish or a box of cookies, make sure you are burning off those calories. Which means, you have to get off the couch and do something, sorry but watching tennis on tv, does not count as exercise.

Here are some fun suggestions:

You down a basket of fried Mozzarella sticks for 800 calories, then play tennis for an hour a half or do an hour of Insanity!

Light Draft beer (12 oz)  is typically 100 calories, go bowling for 30 mins or ten mins on the elliptical

Tuna or chicken salad sub = 585 calories  you can go for a nice hour run or 45 mins of TurboFire!

Typical slice of pizza = 230 calories, go for an hour walk or do an hour and a half of yoga

Cheeseburger or a bagel with cream cheese = 350 calories go swim laps or swim in the ocean (both continuously.. no breaks for you) for 30 mins or do 2 hours of Pilates

A can of soda = 150 calories   go hike for 20 mins or bowl longer :D

A breakfast muffin = 300 calories  do a 30 min kickboxing video

1 chocolate chip cookie = 70 calories  do yoga for an hour or climb stairs for 20 mins

What is your fave exercise to do to burn off calories?

Have a very fit day!

Tuesday, May 21, 2013

Replacing your chair with an exercise ball

I recently ditched my office chair for an exercise ball and am so thankful I did. I like most of you, sit at a desk for 8 hours of my day. I am usually so busy that I forget to pee. No seriously, I do. I wait until the very last minute and go running to the restroom.. well try to run, usually it takes me a  few 20 or so steps before I can stand up straight and walk like a normal person. I know I should get up every 20-30 mins to walk around but really who has time for that? Some people are lucky and their offices offer a stand up desk! I would love that or I think I would. That is not an option for me. Now with the chair, I have the a fore mentioned issues with walking upright like a normal person after sitting for a long period of time. I also have issue with my feet falling asleep;  my lower back killing me by the end of the day, which makes me tend to slouch in my chair, which negates all the hard work I do on my abs <sigh>.

So one day while shopping during lunch at Target (I do love Target!), I decided to stop by the exercise section and see how much an exercise ball was. To my surprise, I found one for $14.99. Which was awesome, however I followed the instructions for my size on the box and got one too small for my desk, so I literally have my ball sitting on phone books (good use for them, right?).  Even on the phone books I have noticed a huge difference with my body.

I no longer have to wait 20 or steps to stand up right, I do not have to wait any steps. I walk normal now. I no longer have parts of my body going to sleep and I do not get sleepy at my desk after sitting for a long period of time (bonus). I tend to stretch a lot (back, core and hips), which is great with all the work outs I do and with the  current challenge we have going on Fitness with Jamie. I love the fact that I am moving by body side to side front to back,  bouncing up and down (which stimulates thinking and well is fun);  doing some core work, lifting my legs for a little exercise, all while working. I have noticed that I no longer have back pain at the end of the day. I am also sitting up straight on the ball.

I really thought I would need a ball chair contraption but am very pleasantly surprised that I only needed this $14.99 ball and some unused phone books. I also thought it would take a long time to get use too but it did not take any time at all  and my old chair is the perfect place to put my purse :D  This may not be for everyone but it certainly is perfect for me!  If you decide to get try this out, buy the LARGE ball so that you do not have to use phone books like me :D

Have a very fit day!

Weekly work out plan checklist

Go to this site  
to check out the weekly work out plan check list.. AWESOME!!!

Have a very fit day!

Friday, May 17, 2013

6 type of Crunches!

Since we (Fitness with Jamie) are doing a Squat/Crunch/Plank challenge this month. I thought this would be a great post!  For those doing the challenge, you may want to spice up which crunch you do each day. For those who missed the challenge.. start doing this daily. Challenge yourself to do it for 2 weeks.

6 types of crunches demonstration image

Thursday, May 16, 2013

Seven Min work out

The seven minute workout

The 12 station work out with only five to 10 seconds “rest” between each one. The whole circuit (which can be repeated two to three times) should take about 7 minutes.  This is perfect for those days where you woke up late or got home and realized you didn't work out.

 20  Jumping Jacks
20 second Wall sit
20 Push-ups
20 Abdominal crunches
20  Step-up onto chair
20 Squats
20 Triceps dip on chair
20 second Plank
20 seconds High knees/running in place
20 Lunges (each side is 1, so left leg 1, right leg 2 etc. )
20 Push-up and rotation (10 each side)
10 seconds each side Side Plank

Repeat at least twice, but try for 3 times :D

Just a few of the basic exercises scientists say can be done quickly for maximum affect. But be prepared - your muscles may yell uncle.
Have a very fit day!

Wednesday, May 15, 2013

Morning work outs and getting into a routine

I am a morning work out person. I am not a morning person. Huge difference (more on that later).   Even after my sometimes hour or longer work out, it takes a cup of coffee and has to be at least 9:30ish before I really want to talk to anyone.

I am asked often, "How can you possibly work out in the morning?"

My answer is simple.  "It helps me start the day off on the right foot."  That work out, gets my blood flowing, good endorphins flowing through my body, gives me energy, makes me sweat and is over before my day begins.   Plus that way I know EXACTLY how many calories I can eat a day and well I am a planner and I love to plan what food I will eat. I work out so I can eat and not kill anyone. Win win :D.   I love that I already combat my stress level by workout in the morning. I love that it is over and I love that if I wanted to get in a 2nd work out that day I could and it would be a total bonus!  Which sometimes happen if I end up eating more than I should... again I love food!

So we have established I am not a morning person, (AT ALL). So working out in the morning took me forming a habit.  It definitely took me quite some time to make working out in the morning a habit.  Especially on those cold cold mornings when I want to stay snuggled in bed. Or those mornings after a late night. I still struggle with the late night ones. But for me, I work out at home, which in my opinion makes it much easier for me to complete my work out.  Once I am up I will not stop or go back to bed. I sleep in what I will work out in. Yes sometimes it is a sports bra and panties/boy shorts (laugh it up, it works). Sleeping in my work out clothes works because then all I have to do is put on shoes, brush my teeth and start the work out I have planned. For those of you with kids, it may be the perfect time to do it, and get some 'me' time in before the little ones wake up.

When I first started this routine, years ago.  I started with OnDemand work out videos, Netflix online streaming work out videos (which sadly they discontinued) and Wii Fit/WiiFit plus work outs. They were fun, they challenged me and were perfect for the size I was at the moment in my life.  Once I started to lose the weight I had to up my game.  I had to find more advanced videos which was easy to do with OnDemand. I fell in love with Kickboxing and HIT circuit training, I added weight training which was awesome and gave me more definition. I also would run or do something else in the evenings so even if I missed my morning work out, I at least got in one work out a day. What I found was, I missed a lot more of those evening workouts/runs, than I ever did my morning work outs.  The reason being simply, is that I can control my morning and if I get my lazy butt out of bed or not. I cannot control if I have to work late, I have a meeting, my boss locks herself out of the office and I have to go back and let her in (true story) or talk myself out of it (it happens).   Life gets in the way in the afternoons after work or even on a Saturday and Sunday.  So as soon as I wake up, I work out.  This really annoys my husband on the weekends but it is a habit to me and I know myself, if I say I will do it later, something will come up, I will get lazy or I will totally talk myself out of it.  I am good like that. I am quite persuasive sometimes.

The time came when I had to step it up again.  So I started going to a weekly 90 min spin class with a friend and loved it so much, I started doing spinning at home, which was AWESOME.  Why? Because I could catch up on my fave tv shows while getting an awesome work out.  I then found BeachBody products.  I started with Insanity. I loved and hated it all at once. I was so sore, I could barely move for the first two weeks. I thought I was in such good shape and Insanity told me differently. I loved that I had a set schedule and on my "off" days I did spin. It was PERFECT!  After doing that twice I moved on to more video series like Les Mills Combat and TurboFire. So fun, great work out and a schedule. I like schedules!

My point is, I found things that were fun to me. I do not look at work out as a chore. I look at work out as fun and doing something to make me a better version of me. When I am tired, I know that a workout will give me more energy even if at that moment I do not feel like it will.  It will though. Working out gives you more energy, so even if you are exhausted, push yourself to do something, walk, run, do a 10 min video. Each time you push yourself, you become a better version of you and you start to get more energy. As crazy as that sounds, it is the truth.

So form a healthy habit;  push yourself on your tired days;  find something that is fun for you and in your fitness level;  join a challenge group, as it will motivate you and get you into the habit of workout daily; find a friend who you can work out with or discuss your work outs with, this will keep you accountable; log your work outs and your food; embrace the sweat and enjoy yourself.

Remember the weight did not get on your body over night, it will not come off over night. It took me 15 years to become over weight and took me a year to become fit and healthy again. Once you lose,  it is much easier to maintain!

Find a work out time that works for you and do it daily!  If you need someone to motivate you, please please, please contact me I am happy to be your coach and keep you on track!

Have a very fit day!

Thursday, May 9, 2013

30 Rules To Lift Like A Girl & Look Absolutely Awesome

30 Rules To Lift Like A Girl & Look Absolutely Awesome

lift like a girl rules
A couple weeks ago, I came across an awesome article – 30 Rules to Lift Like a Man. It was a terrific list of training and nutrition “rules”, and I commented that women should follow the majority of them, too.
Because I strongly believe women should proudly Lift Like a Girl, I decided to create a list of my own, and by applying these “rules”, you’ll end up looking absolutely awesome.
Without further ado, I present to you – 30 Rules to Lift Like a Girl & Look Absolutely Awesome.
1. Lift Heavy StuffLadies, if you want to look awesome, then you must lift heavy. What exactly do I mean by “heavy”? Ideally it’s a weight that is challenging for 3-10 reps (you can go higher with lower body exercises once you’ve attained a good level of strength). You should have to focus, and work hard, to complete your set on compound exercises like squats, push-ups, deadlifts, rows, presses, chin-ups, lunges, etc.
Also, this serves as a good rule of thumb.
Bottom line – pick up something heavy, put it back down, and repeat. Very good things will happen to physically, and mentally.
2. If You’re Gonna do Conditioning, do Real ConditioningBobbing up and down on an elliptical machine for half an hour is not what I consider real cardio/conditioning work. Instead, run some hill sprints, pull or push a sled, jump rope, or do kettebell swings.
This type of conditioning isn’t mandatory for fat loss or improved performance, so you may opt for walking or hiking instead, which is totally acceptable.
3. Stop Thinking about Fat Loss; Train for PerformanceI’ve discussed in Letting Go of the Fat Loss Mindset why women can benefit from not focusing on fat loss, even if that’s the goal they want to achieve.
Forget about burning calories or working yourself into a useless puddle of sweat with each workout. Make it a goal to do a little better than the last time you performed that workout.
Do not train for fatigue and utter exhaustion – train for performance.
If your main goal is losing fat, be sure to check out The 10 Commandments for Simple Fat Loss.
4. Squat. I don’t care which squat variation you choose – front, back, safety bar, goblet – as long as you’re squatting in some form.
5. DeadliftJust like with squats, I don’t care which deadlift variation you choose – RDL, single leg, conventional, trap bar, sumo, rack pull – you should be pulling some heavy weight off the floor.
6. Dominate your Bodyweight. Push-ups and inverted rows are a great place to start. If you can’t perform 10 perfect push-ups or a single bodyweight chin-up, set up your training so you can achieve those goals. You can also have the goal of performing other bodyweight exercises like pistols, handstand push-ups, and other awesome bodyweight-only exercises.
If it seems like you’re a long way from performing even a single traditional push-up, don’t be discouraged. We’ve all been a strength training beginner before. You’ve gotta start from the beginning.
7. Be the Best You PossibleForget about trying to look like the latest model on the cover of a magazine, or even your favorite athlete. Stop comparing yourself to other people. Focus on becoming the best you possible and highlighting your unique features and abilities.
It may take a little time to discover your natural strengths, but it’s well worth it.
8. You’re Never Too Good for the BasicsSome people search constantly for “unique” workouts or exercises. They think there’s some magical new exercise that will help them achieve their goals and that the basics will no longer work for them.
This is a huge mistake. No matter your training experience level, you’re never too good, or too advanced, for the basics like squats, deadlifts, push-ups, chin-ups, and other compound exercises. Find more at Best Dang Exercises for the Upper Body and Abs and the Lower Body.
And don’t forget. The basics allow you to get more results in less time.
9. Work That Booty. Squats, deadlifts, and lunges have always been staples in my training and my clients’ programs. But sometimes, they’re not enough to produce the results women crave in the booty-department. This is when glute bridges, hip thrusts, and back extensions can play a huge role in helping you achieve booty-liciousness.
10. Get Off the ScaleYour self-worth and results from eating right and training hard are not accurately reflected by the number you see on the scale. Click that link for more information.
11. Don’t Whine or Complain. Everyone had to start from the beginning and learn how to properly perform basic exercises, and so do you. Get in the gym and take action.
I don’t care if you can “only squat 45 pounds.” That’s your starting point. Accept it. Own it. Improve upon it.
12. Don’t overdo the “Core” WorkEvery woman wants a flat stomach; but, endless sets of leg raises, crunches, or any other ab exercise isn’t the way to get there. Sure, a few sets of direct abdominal work is fine, but don’t put too much emphasis on it. You’re better off working hard at big, compound exercises and improving your performance.
13. Enjoy the Journey. If you dread your training sessions, then something is wrong. Find a way to make the journey enjoyable.
This can be accomplished by setting training goals that get you excited. Don’t be afraid to think outside the box.
14. Don’t Rely on Curls and Extensions for Sexy ArmsSo you want a nice pair of arms? Then make it a point to bust out perfect sets of push-ups or parallel bar dips and inverted rows and chin-ups. Those exercises will do the trick, and will make the rest of your upper body look absolutely awesome in the process.
15. Don’t be Afraid to get StrongMost women think lifting anything heavier than their purse (see pic at the top) will make them big ‘n bulky, and even more so a loaded barbell. Ladies, don’t be afraid to get strong. Busting out sets of parallel bar dips, squatting your bodyweight for reps, and deadlifting twice your bodyweight will  not make you big ‘n bulky.
It will, however, make you more confident in the gym and your everyday life. Plus, it’s the best way to build that lean, athletic look you so desire. If you’re interested in lifting heavy singles, doubles, and triples for the first time, click on that link for more information that will allow you to do so safely.
16. Eat Food. Eat Real FoodFor the majority of your meals (I’d say at least 90%) eat realfood. You know, things that you could hunt, grow, and find in nature (wild caught fish, grass-fed beef, eggs, fruits and veggies, nuts and seeds, etc). Oftentimes this single tip helps people shed fat easily. Oh, and make sure you’re eating enough food.
17. Eat Your Protein. Protein helps you feel fuller longer, and aids in muscle tissue repair.
awesome, delicious, high protein cheesecake bowl
18. Embrace the Power of Rows. Numerous women wear high heeled shoes frequently, suffer from poor posture (anterior pelvic tilt, forward head posture, kyphosis), and/or sit most of the day. This is a recipe for not only terrible posture, but aches and pains.
You can’t do too many rows, in my opinion. Make sure rowing variations — cable row, one arm dumbbell, inverted, and other variations — are a staple in your training programs. While it won’t fix the issue completely, it can help. (It would behoove you to be diligent about correcting your posture throughout the day as well).
19. Don’t be Afraid to Train Alone. I stole this one, word for word, from the 30 Rules to Lift Like a Man article mentioned at the top of this page. Women, in my opinion, can be the worst about training alone.
Oftentimes women won’t brave the gym, especially the weight room, if they’re solo. Ladies, if you’re intimidated to weight train alone, it’s time to woman-up. Forget about what other people think or how many men you’ll be surrounded by.
Chances are, if you follow all of the rules in this list, you’ll be out-lifting most of them in a few months. Get back there and proclaim your spot in the weight room and show everyone what it means to Lift Like a Girl.
20. Some Days You won’t Feel like Training. Suck It up, Sister. You’re gonna have days where you don’t want to go to the gym. Maybe you had a long day, or you just “don’t feel like” training.
Unless you’re sick or truly need a break from lifting (and this does happen), do yourself a favor and get in the gym. Go through your normal warm-up. More often than not, you’ll feel great and will end up having an awesome training session. Many times these training sessions can lead to PRs (personal records).
21. Adopt Eating Habits that Work for You. Maybe you want to try a method of intermittent fasting. Maybe you just want to listen to your body and eat when you’re hungry. From experience with myself and my clients, it doesn’t so much matter when and how you eat, as long as you’re making smart food choices. Plus, you’ll obtain much better results and have a lot less stress if you adopt eating habits that fit into your lifestyle.
22. Earn Your Isolation Exercises. So you want to really bring out your deltoids or improve your arms? Great. That’s fine. But, you need to earn those isolation exercises by working hard on the big, compound movements that provide more “bang for your training buck”. For example, if you want great shoulders, you should work really hard at overhead presses, first and foremost. Once you get strong on that exercise, then feel free to add in a few sets of lateral raises.
Don’t perform endless sets of isolation exercises at the expense of the compound movements that provide the majority of the results.
23. Don’t Overdo CardioThis is a huge mistake a lot of women make. Usually, whenever a woman decides it’s time to lose some fat or improve her physical appearance, she starts a rigorous cardio regimen. Day in, and day out, she spends hours doing cardio. The vast majority of your success relies upon nutrition compliance and getting strong in the weight room on the basic exercises. Nutrition and progressive strength training are the most important factors for building an awesome body, not cardio.
If that wasn’t the truth, I wouldn’t be saying it. And, my clients wouldn’t keep hiring me.
24. Set Motivating, Performance Oriented Goals. Most women workout to lose fat, and that’s all they think about. Not you. You Lift Like a Girl. That means focusing on performance goals like performing push-ups, achieving your first bodyweight chin-up, or deadlifting 1.5 times your bodyweight.
Let the other women track the calories burned on the elliptical machine. You’ll be too busy in the weight room training your way toward goals like squatting your bodyweight for 10 reps.
25. If You Can’t get to the Gym, use Bodyweight Workouts. You don’t need a gym to train hard and build a body you’re proud of – strong, lean, healthy, and athletic. If you can’t get to the gym, or you’re traveling, you should be doing bodyweight workouts.
No excuses!
26. Challenge Yourself and see What You’re Capable of Doing. Don’t be afraid of taking on new challenges, like learning kettebell exercises, or the Olympic lifts. Perhaps you want to compete in a powerlifting meet.
Take a chance and see what you’re truly capable of doing. You just may surprise yourself and find a new hobby in the process.
27. Train around Your Injuries. This is another one I took directly from the 30 rules to Lift Like a Man article referenced at the beginning. Even if you have an injury, that’s no excuse to stop training entirely. Maybe you have a bum shoulder, or elbow. You can still find ways to train your lower body with intensity and enthusiasm.
Likewise, if you have a lower body injury, you can still train your upper body. The circumstances will not always be ideal, but you can’t make excuses. Train what you can with persistence and determination.
28. Realize that Success Leaves Clues. It baffles me when women compliment my physique, and when I tell them how I built it (heavy, compound exercises and very little cardio) they exclaim, “Oh, I can’t do that. I don’t want to get big and bulky!” Well, if you like how I look, and how other women look who engage in heavy weight lifting look, why do you think you’re an exception and will mysteriously end up “big ‘n bulky”?
If you want to look like a marathon runner, train like one. If you want to look like a strong woman who can lift heavy, dominate her bodyweight, and face any physical challenge presented to her, then train that way.
29. Have the Right Plan of Attack. Having concrete goals like being able to deadlift 1.5 times your bodyweight is awesome. However,  if you don’t have a solid plan to get there, you’ll end up frustrated. If you don’t know how to set up your training properly, seek an expert or resources that will help you. Your training must match the goals you’re trying to achieve.
30. Don’t Stop. Don’t. Ever. Stop. Weight lifting should be a lifelong journey, not a short-term solution. Sure, you may start working out because you’re only concern is looking better, but find a way to make training a passion.\

have a very fit day!

Tuesday, May 7, 2013

Grilled Banana Sandwich

BREAKFAST:Grilled Banana Sandwich

(number of Abs Diet Powerfoods: 3)

Grilled Banana Sandwich1 large banana
1½ tablespoons low-fat whipped cream cheese
1 ½ tablespoons natural peanut butter
1 tablespoon honey
pinch of salt
4 slices of whole-grain bread

1. Cut off one-quarter of the banana and mash it with a fork in a bowl; stir in the cream cheese, peanut butter, honey and salt. Spread over 2 bread slices.

2. Coat a large skillet with canola oil spray and heat to medium high. Slice the remaining banana in half lengthwise and then in half crosswise. Place the banana halves in the pan and cook until caramelized.

3. While the bananas are cooking, spread an equal amount of the peanut butter-banana-cream cheese mixture on each of the two pieces of bread. Arrange the cooked bananas over the cream cheese and top with the remaining bread.

4. Wipe out the skillet, add a spritz more canola spray and place over medium heat. Add the sandwiches and cook until browned on each side.

Makes 2 servings.

Per serving: 320 calories, 11 g protein, 50 g carbohydrates, 10 g fat (2 g saturated), 320 mg sodium, 6 g fiber

Read more:

Monday, May 6, 2013

12 Ways We Sabotage Our Mental Health

12 Ways We Sabotage Our Mental Health  article   shows us how we sabotage ourselves and we really do. 

We think by avoiding exercise we will not be as tired.. we are wrong, exercise gives you more energy.

We think if we ignore that messy desk or closet it will just go away.. it won't

We do not get enough sleep, for me.. not enough sleep equals I get sick :(

Drinking too much.. it may be fun.. but so not good for you.  Hello hangover anyone?

Keeping up with the Jones.... that is harmful in sooo many ways and keeps you from truly being happy with you.

Obsessive thinking... this creates stalkers, negative people and imaginary worlds.

Bottling up anger.  You have to pop sometime

Working too much.  You need that work life balance

Staying inside.... sun does your body good (with sunscreen on of course)

Social Isolation.  You need to laugh with friends.. we are social creatures.

Perfectionism.  Seriously no one is perfect.. give up the dream that you can be perfect and just be you.

Now that I have wet your appetite,  go to:,,20694928,00.html    to read the full article

Have a very fit day!

Friday, May 3, 2013

What to eat to see better results from your workout

What to eat to see better results from your workout

Published May 01, 2013

What you eat before and after a workout can have a big impact on the results that you see. To make the most of your efforts, follow these tips from Juan Carlos Simó, a Poliquin strength coach and Bio-signature practitioner with years of functional medicine experience and the owner of Workout RD, an elite personal training facility in the Dominican Republic. And whenever possible, choose high-quality nutrition: organic, grass-fed or wild, and stay away from artificial flavors and colors.

Before a workout
Pre-workout snacks should be eaten approximately 1 to1 .5 hours before training. Portion size is important and should be kept to around 4 ounces so that training doesn’t interfere with digestion. Make sure you are properly hydrated; dehydration will keep you from seeing results.
If you are strength training, your pre-workout meal should include caffeine, almonds or avocados, all of which trigger dopamine release. Dopamine is involved in motivation, drive, interest and muscle control and function – and these neurotransmitters can affect athletic performance.
Try wild caught salmon with a handful of almonds, Carpaccio made from grass-fed beef paired with avocado, or 2-3 sardines with a small portion of caviar.
These combinations will have a positive effect on the nervous system, especially when combined with a small cup of organic coffee or green tea. For added variety, berries are a good option since they don’t interfere with dopamine levels. Always avoid carbohydrates and sugars; they increase serotonin instead of dopamine.
If you want to increase your muscle mass, you should aim to increase your insulin levels before working out. The optimal pre-workout meal should include a serving of lean protein such as fish, turkey, or egg whites along with a complex carbohydrate that is either the same size as the protein or a little larger (sweet potato or wild rice).

After a workout
To increase both strength and muscle mass, your post-workout meal should contain both protein and carbohydrates.
A  liquid meal, like whey protein, should contain a ratio of 1 gram of protein for every 4 grams of carbohydrates and should be consumed right after your workout.
Adding a green drink (a combination of spinach, kale, cucumbers, celery, and other greens) to your routine can help speed recovery by up to 50 percent by increasing alkalinity and counteracting the effects of the lactic acid produced by strength-training.
Liquid meals should be followed about an hour later by a snack containing a lean protein and a complex carbohydrate of the same size or a little larger. Good options include egg whites and oatmeal, turkey and a sweet potato, or chicken and wild rice.

Want to lose weight?
If fat loss is your goal, Simó recommends working out first thing in the morning on an empty stomach. This forces the body to use its own energy stores and break down fat for energy.
Instead of having a post-workout snack, aim to have a full meal (preferably breakfast) about an hour after your workout. Portion control is important, make sure you are consuming fewer calories than you burn throughout the day.

CrossFit and nutrition
CrossFit has become increasingly popular and is a competitive sport for some enthusiasts. Dane Wilson, a CrossFit coach and private trainer at GSX CrossFit in Fort Worth, TX, recommends following a Paleo style diet for optimal results.
Dane suggests a pre-workout snack containing fats and green vegetables and 20 to 40 grams of lean protein (broccoli, chicken breast and a handful of almonds).
Within an hour of completing a workout, eat a portion of lean protein and some carbohydrates. Try kale with fish or chicken breasts paired with an apple or sweet potato.
These nutritional tweaks can make a huge difference if you haven’t been seeing the results you want. Remember: you can never out-train a poor diet.

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