13/12/15
Treat your body like you’ll need it until you are 100 years old.
12/12/15
If you wait around for motivation to strike, you’ll wait forever.
11/12/15
What’s one of your healthiest meals or snacks?
10/12/15
Build on your past victories. What worked well for you in the past is usually something that will work well for you now. If you have a favorite healthy weekly menu, consider going back to it. If you worked out with a trainer and got terrific results, consider working with a trainer again. The idea is to find what works for you and then take action and do it.
9/12/15
Your actions reveal your priorities.
8/12/15
Make a promise to not talk bad about your body. Instead find at least 3 things you like about it and focus on those. This doesn’t mean you don’t have goals. It just means your focus is on loving yourself instead of demeaning yourself.
7/12/15
“Poor me” doesn’t get you to your goals. Pick yourself up by the boot straps and take action today. Get active, eat healthy, ask us for support. You can do anything you put your mind to.
6/12/15
What is your main excuse for why you haven’t exercised or eaten well? Write down the effects your excuse has on your goals and what you’ll do to overcome your excuse temptation next time you hear yourself saying it. Having a plan to overcome your biggest excuse will help you reach your goals faster and make you feel more in control.
5/12/15
Think of exercise as a privilege! It only takes meeting one person that cannot exercise due to a disability or injury to see just how lucky you are to have the opportunity to run, hike, swim, etc. Enjoy all the gifts you have.
4/12/15
If you are what you eat, what are you?
3/12/15
While sitting at your desk, rotate one foot to “write” each letter of the alphabet. Switch feet and repeat.
2/12/15
While sitting at your desk, rotate one foot to “write” each letter of the alphabet. Switch feet and repeat.
1/12/15
Sometimes the hardest part of losing unhealthy fat is coming to terms that you actually have control over your workout and your eating. It’s a BIG mind-shift for a lot of people!
30/11/15
The more ingredients listed on a food label tends to mean it’s a more processed food. The less ingredients tend to mean it’s a better food choice. Most healthy food is one single ingredient! Think of fruits, veggies, beans, nuts and fresh meat and you’ll see what we mean.
29/11/15
We’ve forgotten how to listen to our body’s signal of feeling full. One way to get back in touch is to eat with no distractions. That means no more eating in front of the TV or the computer. Try eating in silence and savoring each bite. Give it a try and see how you feel.
28/11/15
Studies show that most of us eat out of emotion instead of hunger. Keep a food journal for 2 weeks and write down what you eat, but also rate your scale of actual hunger from 1 to 10 (1 being starved and 10 being uncomfortably full). Ideally you’d only eat when you’re slightly hungry (about a 4) and never feel more than pleasantly full (about a 6).
27/11/15
Eat breakfast. Be sure it includes a protein and a healthy carb. You can even throw in some fruits for natural sweetness.
26/11/15
Adding to yesterday’s note, learning just 10 healthy and yummy recipes can literally change your eating habits.
25/11/15
Studies show that learning a new hobby helps keep your mind young and active. Why not learn how to cook healthy? You’ll learn about new foods and recipes, learn new cooking skills and you’ll be eating nutritious foods all at the same time.
24/11/15
“Fall down seven times, get up eight” – Chinese proverb
23/11/15
Drink water, eat good food, be active, rest, relax, connect. Don’t sweat the more complex stuff until you’ve got a grip on the basics.
22/11/15
A timeless one – don’t compare yourself to others.
21/11/15
A healthy life is more a marathon than a sprint. So start where you are. Choose sensible, sustainable shifts over instant cures and quick fixes.
20/11/15
Everyone in your life benefits when YOU get healthy and fit.
19/11/15
Today is your day! How will you improve upon yesterday?
18/11/15
Take pride in your daily accomplishments – this will help you stay focused and moving forward towards your goal.
17/11/15
Defy stereotypes and become the most active and fit person you know. Why not?
16/11/15
Is there anyone in your life that you could use your support in weight loss and health? Consider reaching out to them and being their workout buddy.
15/11/15
10 minutes of sunlight will raise your vitamin D level – so enjoy the sun today!
14/11/15
One way to stay focused is to eliminate those pesky annoyances. For example, if you don’t like to cook a healthy meal every single night for dinner, then make double or triple a recipe and freeze the left-overs.
13/11/15
Studies show that setting a goal for yourself that is difficult to reach results in a higher success rate than setting an easy-to-reach goal. Study conductors believe that when the goal is difficult, not impossible, it results in more focused and intentioned action which leads to higher success rates.
12/11/15
Do you have a favorite exercise?
11/11/15
Running low on motivation? Consider working with a trainer or a coach to help rejuvenate your goals and get you focused!
10/11/15
Celebrate even the small successes throughout your day.
9/11/15
Do your actions align with your fitness and weight loss goals?
8/11/15
What is/was your biggest excuse for not working out and how do you overcome it?
7/11/15
Try holding the Plank Pose (the upper part of the push up position) for as long as you can. Remember to keep proper form (straight back and hands positioned under your shoulders for alignment). This exercise helps strengthen your core as well as your arm muscles.
6/11/15
Like this post if you’ve worked out in the last 24 hours!
5/11/15
Could you go one month without drinking any soft drinks?
4/11/15
Part of a balanced life is getting enough Vitamin P – Pleasure! Incorporate activities that you enjoy into your daily life and you’ll feel less stress and more energized.
3/11/15
Don’t like the taste of water? Add some zest! Add a slice of orange, lemon or cucumber to your water. Or add in some berries and a mint leaf! Don’t let anything stop you from drinking enough water throughout your day.
2/11/15
People transform their lives when the thought of remaining the same is no longer desired. Are you ready to transform a part of your life?
1/11/15
Set aside one day each week to rest, reflect, and regenerate. This includes rest from your workout routine too. Working out 7 days a week is not recommended. Your body needs time to heal.
31/10/15
Get your fiber! Foods high in fiber include black beans, chickpeas, raspberries, broccoli, carrots and kiwis. Fiber has been shown to balance your blood sugar, and aids in weight loss (makes you feel fuller than you are!)
Did you know that pomegranates are celebrated in art, mythology, literature and religious texts? Sprinkle the tart, juicy seeds on salads and desserts or use them as a garnish for meat, poultry or fish.
29/10/15
What a great time to stop what you’re doing and s-t-r-e-t-c-h!
28/10/15
Most people need 7 – 8 quality hours of sleep each night. Are you getting your optimal amount of rest? If not, what can you change to make it happen?
We all have 24 hours in our day. How you choose to spend that time is up to you.
26/10/15
Listen to your intuition. It’s rarely wrong!
25/10/15
Think more about what you should eat, and less about what you shouldn’t eat.
24/10/15
Good health isn’t a gift. It’s a habit you can cultivate.
23/10/15
Take a one-minute challenge right now! Do as many jumping jacks as you can in the next minute! Ready… set… go!
22/10/15
Green Giant Vegetable Juice Recipe –
3 to 4 cups washed green grapes
1/2 cup fresh cucumber
1/2 cup fresh zucchini
1/2 cup frozen or fresh sweet peas
1 stalk celery, cut into approximately 3 – inch pieces
1/2 to 1 cup of broccoli
1/4 to 1/2 medium sized avocado, peeled
Optional: Add tofu, wheat grass or sweetener to taste.
Add all of this to your blender and blend!
21/10/15
Exercising the body is recommended, but exercise the brain too. Learning new tasks is one way to keep alert. Learn a new sport, craft or language to help stay mentally young.
20/10/15
Staying physically active on a regular, permanent basis can help prevent or delay certain diseases (like some types of cancer, heart disease, or diabetes) and disabilities as people grow older.
19/10/15
Regular exercise can improve some diseases and disabilities. It can improve mood and relieve depression, too.
18/10/15
Spend time with people who have the habits you want to develop.
17/10/15
Exercise is not the sole determinant of health any more than diet is
16/10/15
What are your New Year’s resolutions? And how are you doing with them right now?
15/10/15
A big danger when beginning to work out is doing too much too soon, leading to injuries that can put at least a temporary end to your exercise program. On the flip side, you can also think you’re weaker than you really are! We can help you find the best routine for your current level.
14/10/15
Don’t diet. Change your life.
13/10/15
Not only does workout variety help fight boredom, it develops your body in better ways.
12/10/15
Frequency is important; exercising for sixty minutes once or twice a week will not give you the same results as doing 30 minutes most days of the week.
11/10/15
Work toward the goal of doing thirty minutes of some type of aerobic activity at least five days a week.
10/10/15
Believe us… we can get you to a place where you want to workout!
The inner voice that says you don’t have time for exercise is lying.
8/10/15
Do not wait for energy to come when you are tired; create it by expending effort. You can easily prove to yourself that this principle works. Just try it.
If it sounds too good to be true… it probably is. When it comes to losing extra weight the best remedy is good old activity and proper nutrition.
6/10/15
Bad knees? Don’t let that stop you! There are plenty of activities you can do to get in shape and lose body fat without injuring your knee.
5/10/15
The human body is meant for movement. A wide variety of modern epidemics, from heart disease to diabetes to osteoporosis, are rooted in our sedentary lifestyles. Lifelong physical activity is crucial to optimum health.
4/10/15
What’s one thing you can do today to move towards being the person you want to be?
One way to instantly slim down – stand up straight. Having good posture benefits your core muscles, especially your back.
2/10/15
Make taking the stairs more fun! Instead of walking up them one at a time, try doing 2 at a time. It’s more fun and more of a workout!
1/10/15
More ways to sneak in exercise: while brushing your teeth do standing calf raises, when standing in line at the grocery store do glute (buttocks) squeezes, or each time you sit down make it a slow squat.
30/9/15
Park a block or two away from your destination. This is a great way to fit in some activity throughout your day!
Be your own rock star. A great way to start the day is to put on some really great music and dance away. You may feel silly doing this in front of other people at first, so do it when you’re alone. It’s fun and you’ll have a great time!
28/9/15
Want to become a better runner? Start by doing intervals. Run for as long as you can (maybe it’s only 30 seconds) and then walk for triple that time (ex. one minute and 30 seconds). Then every week or so, bump up your run time by 10 seconds and bring your walk time down 5 seconds.
27/9/15
If you’re a smoker… stop! Getting involved in a physical exercise routine is one great way to help you quit and keep excess weight off. There are so many reasons to be a non-smoker!
26/9/15
There is so much time to be active – it just takes some outside-of-the-box thinking. For example, you can walk or jog on the treadmill, lift weights or stretch all while watching TV. You can do standing calf raises while brushing your teeth. Or you can park in the furthest spot from the door and walk more, take the stairs instead of the elevator, or use a bike as a means of transportation.
25/9/15
Have your exercise routine fit your lifestyle. If you absolutely hate waking up early, then doing a 5am routine may be too much. If you absolute hate jogging in the cold, don’t start a jogging routine outside in Winter. Find what you do enjoy or can learn to enjoy and incorporate that into your workout. Trainers are great at helping you discover new ways to workout!
24/9/15
Walk when you can! Often times we do things while sitting, but they can easily be done while walking. For example, when you’re on the phone… take a walk. If you’re in the office at least stand up, stretch a bit and pace about.
You can be the inspiration someone else is looking for. Share your struggles and successes with those you love. You’ll gain support and community and provide motivation, encouragement and support for others.
Does your workout routine need a facelift? Changing your intensity or frequency is an easy way to change up your routine to ensure continuous weight loss
21/9/15
Working out everyday is not good. Be sure to take your rest days!
20/9/15
Get all of your starting measurements so you know how far you’ve come! Ideally you want your body weight, body fat percentage and your body measurements (waist, thighs, arms, etc).
19/9/15
Just starting a new workout routine? Go slowly and focus on proper form instead of ramping up the intensity. Most injuries occur because a bad form. Ask one of us for help!
18/9/15
Avoid crash diets. The best thing you can is eat as many fresh whole foods as you can and couple that with a great workout routine that is geared towards your specific goals.
17/9/15
Have 5 or 6 mini-meals instead of 3 king-sized meals each day. Doing this helps your blood sugar level stay even.
Choose bread with higher fiber and vitamin levels. Generally sprouted bread is a great choice and white bread is not.
15/9/15
Think about what you’re adding to your coffee or tea. If you add in cream and sugar be sure to count for the additional calories as well as carbs, sugar and fat counts.
14/9/15
Create an eating schedule. Plan out your day and when you’ll have your meals and snacks. Eating at the same time, or near the same time, each day will serve as a reminder for us to eat a healthy and nutritious meal. Keeping a regular routine also helps regulate blood sugar levels.
13/9/15
Think before you eat. Many of us eat mindlessly. Each time you’re about to eat something ask yourself this one simple question: Will this help me get closer to my ultimate goal?
12/9/15
Today’s goal: eat at least 5 servings of fruits and vegetables.
11/9/15
Become a veggie lover. Try picking up a veggie that you’ve never tried before. Research how to cook it and incorporate it into one of your meals. The more you learn about different veggies and how to cook them the more variety and flavors open up to you. This is a tool you can use to combat frustration over bland and boring foods. Besides, who wants to only eat broccoli?
10/9/15
If you must have juice, then drink pure, fresh-squeezed juice with no added sugars. This is much better than the store bought bottled stuff.
9/9/15
Eat fresh fruit instead of drinking fruit juice. Juice is often sweetened with added sugars and a typical glass is 120 calories. When you eat fruit, you are taking in a lot of fiber and vitamins.
8/9/15
Things like celery, tomatoes and watermelons are mostly made of water. These are great foods to incorporate into your menu because you get hydrated while eating yummy foods.
7/9/15
All those colas and fizzy drinks are sweetened with sugar and sugar means calories. The more you can cut out on these sweetened bottle drinks, the better for you. Plus, soft drinks contains phosphoric acid which can drain calcium from your bones and contribute to bone loss.
6/9/15
Eating healthy does not need to be boring! Spice up your dishes by adding in fresh or dried herbs, hot peppers, or even a dash of hot peppers. Consider adding in fresh salsa for added flavor too. Eating healthy should be fun and flavorful.
5/9/15
Stay away from eating heavy foods before bed time. Generally your last meal or snack should be about 2 – 3 hours before you head to bed. This gives your body enough time to rest since it’s not up all night digesting food and it helps you sleep much better as well.
4/9/15
A 4-year study on the effect of lifestyle on weight gain revealed potatoes and potato chips were closely linked to packing on pounds, which shouldn’t come as a surprise. After all, a medium order of fries is loaded with 380 calories. Replace these greasy sides with fresh veggies to save yourself hundreds of calories in a week.
3/9/15
Research indicates that chugging H2O curbs appetites. In fact, in one study dieters who drank water three times a day before meals over 12 weeks shed more weight than those who did not boost their water intake.
2/9/15
Did you know fiber can make you feel more awake? Researchers at the Univ. of Cardiff in Wales found that people who ate high-fiber wheat bran cereal suffered less emotional distress, experienced fewer cognitive difficulties, & were less fatigued than their counterparts who did not eat as much fiber. Participants reported a 10% increase in energy levels & reduced fatigue 2 weeks after increasing their fiber intake.
1/9/15
Comfort food rescue – when you just have to have some mashed potatoes consider making them healthier. Use low-fat milk, plain nonfat Greek yogurt, and chopped chives for flavor. If you absolutely must have butter with your potatoes, then add a small bit of it on top so you get the effect.
31/8/15
Not able to do a full push up? Try the modified push up. Get down on all fours and place your hands on the floor so that they’re slightly wider than and in line with your shoulders. Bend your knees and cross your ankles behind you. Lower your body until your chest nearly touches the floor. Pause at the bottom, and then push yourself back to the starting position as quickly as possible.
30/8/15
Job pressures, tired feet, health concerns, age, boredom, bad weather, and “I just don’t feel like it!” are common excuses to not workout. In the words of Nike, Just Do It! Forget the mind chatter and take action.
29/8/15
Exercise is beneficial for people with diabetes. It increases the insulin sensitivity and when combined with good eating, can help restore a normal glucose metabolism. Check in with your doctor first to determine if there are any risks with starting a new routine.
28/8/15
Thinking about starting a new workout plan? Think of at least one person in your life that you can report to. This will hold you accountable and provide support when you need it most. There’s one catch, the person you pick must be able to provide the motivation, support and encouragement that you need. Consider us when making this decision. We’re professionals at helping you get fit!
27/8/15
Take a moment and take 5 long, deep breathes. Feel better?
26/8/15
Have you heard of interval training? It’s a type of training that varies your workout intensity level. This has been shown to increase fat loss and it also keeps your workout fun and challenging. Ask us for some other ideas on how to stay focused on your goals!
25/8/15
Certain foods that are normally off-limits when dieting can be very beneficial for a big event. Take pasta for example. The night before running a half-marathon or a marathon it is customary to eat a bowl pf pasta to help with the endurance that’s needed for the next day.
24/8/15
Instead of having a greasy burger or slice of pizza at lunch, consider eating whole foods and going for a brisk walk. This will not only add more fruits and veggies to your menu, but it will get you active during the middle of the day. This helps stretch those tight muscles and gets the blood flowing. If you get hungry in the later on grab a healthy snack.
23/8/15
Track, track, track. Each day track what and when you eat, what activity you do, how much water you drank and how you generally feel. Keeping a log like this can show you patterns that may be harming your fat loss efforts.
22/8/15
Listen to your body. It speaks to you more than you think.
21/8/15
You’ve heard of cardio and strength training but don’t forget about stretching. A great time to stretch is after your workout when your muscles are warmed up and more flexible. This helps keep muscle soreness away and also serves as your cool-down.
20/8/15
When you’re looking for a partner to help you succeed in weight loss, think of us. We’re highly committed to your success and provide you with all the tools you need to succeed.
19/8/15
Throw on some fun music and dance while you brush your teeth. You’ll not only get a little cardio workout in, but you’ll smile and have fun each morning.
18/8/15
Berries are yummy and good for you! They contain plant nutrients called anthocyanidins. These are incredible antioxidants and some have high levels of resveratrol, which helps fight heart disease and cancer. The next time you want something sweet, juicy, and good for you, reach for blueberries, grapes, or strawberries!
Most jobs in today’s society require the use of a computer. If you sit in front of a computer all day or work any job or hobby that requires your eyes to work hard and your body to be still, be sure to take breaks throughout your day. Focus your eyes on something other than a computer screen and get out of the chair for a stretch.
16/8/15
Everyone loves basking in the warm sun. While the sun has many benefits, too much sun without proper protection can be harmful. Being sunburned not only hurts, but also damages skin. If you are going to spend any time in the sun, even 10 minutes, protect your skin with sunscreen for both UVA and UVB rays.
15/8/15
“Whether you think that you can, or that you can’t, you are usually right.” – Henry Ford
14/8/15
A negative attitude can have a negative impact on your health just as a positive attitude can affect your health in a positive manner. Living well has a direct correlation with a positive outlook. Keep smiling and try to find the good in life, even when things are tough. Having a support system in place is key to remaining positive and healthy.
13/8/15
Get regular check ups with your doctor. Many times a regular checkup can save a life by simply catching something early on. And what better way to prevent sickness than by being active and eating healthy. Contact us to see how we can support you.
12/8/15
Refuse to give into age! Studies have shown that people that act old, feel old. Do not allow your age to become an excuse to miss out on living a healthy, active and vibrant life.
11/8/15
Be careful of drinking soft drinks, sports drinks, juice or alcohol as these are often empty calories that sabotage your fat loss efforts.
10/8/15
Stop smoking! You’ve heard it a million times before, but smoking provides no health benefits! One of the reasons people are afraid to quit is because of weight gain. Contact us to find out how we can assist you!
9/8/15
The medical field has proven that laughter actually works with your body toward good health. Have you ever heard the expression, “Laughter is the best medicine?” When you laugh, several positive things happen. Your muscles relax; stress hormones are reduced; you forget about pain; your body’s immune system is improved; high-blood pressure is lowered; the heart and lungs are strengthened; and overall, you feel better!
Today is the perfect day to get healthy!
7/8/15
In a study (released in the journal PLoS Medicine), people with alterations in a gene called 9p21 had an increased risk of having a heart attack. But if they ate a diet high in raw fruits and vegetables, that increase was virtually eliminated.
6/8/15
Green Smoothie Recipe: Throw 12oz of cold water into a blender. Then add a sliced apple and a frozen banana (a non-frozen will also work). Add in a handful of greens (kale, collard greens or regular old romaine is fine) and then 4 ice cubes. Blend until smooth for a yummy drink loaded with vitamins and minerals!
Did you know that someone in your life wants to get fit and healthy just like you do? Think about who this may be and start a new program together. Working out with buddies is a great way to stay motivated and it offers support during the rough times. Contact us for ways we can help you and your friend!
4/8/15
Over 90 percent of adults and children don’t eat the recommended amount of fruits and vegetables. Find ways to increase your daily intake (grab fruit for snacks, add spinach, peppers and tomatoes to your omelets, add a salad with dinner, etc).
3/8/15
There is no such thing as spot reduction. You cannot do an exercise and expect to lose fat from that specific area. In order to lose body fat, you need a proper eating program and workout routine. Get in touch with us to see how we can help you shed the fat for good!
2/8/15
Most people focus only on doing tons of crunches and other abdominal exercises in an effort to get flat, defined abs. What many people don’t realize is that no matter how many crunches, situps or other ab exercises you do, you will never see improved definition unless you can minimize the layer of fat that covers your abdominal muscles.
Quality vs Quantity – Lots of people brag about how many crunches they can do, but often times quantity is not what gets results. Instead it’s about the quality of the movement – proper form. Check in with us if you have questions about form or anything else!
31/7/15
Eat a variety of foods when designing your healthy menu. Pick all sorts of different fruits and veggies, fresh meats, legumes and healthy carbs. Find new and interesting recipes that help broaden your horizons and that make healthy eating fun. Contact us for more healthy eating tips!
Swap an hour of TV each week for an hour of walking with your family or friends. You’ll feel better about yourself, your relationships and life in general. Plus you’ll be exercising!
29/7/15
Blame no one. Other people do not control you or your actions. Everything you do or do not do is up to you. When we start to take responsibility for our own actions, we learn things that deepen our personalities. Taking responsibility is a mature action. Only you have the power to change your life for the better!
When you eat, be in the moment. Sit down and enjoy what you are about to feed your body. View it as a nourishing moment that heals your body. Too often we eat without thinking about the action. Just as you give your complete focus to your workout sessions, give your undivided attention to each and every meal.
Recognize your problem areas, and then construct creative plans to fix those problems. Every road has a few bumps. There will be times when you do not want to continue with your plan. During those times, take a good hard look at yourself. Don’t give up. Move forward. We can help you during these difficult times. Lean on us!
Listen to your body. If you are not feeling well, take a small break. If your knee hurts, don’t go for a 10 mile run. Use common sense and listen to your body’s warning signs. Typically you can workout if you feel a bit stuffy, but if you feel dizzy or have a fever it is best to stay in bed. No need to spread those icky germs.
To get the most of every workout & to prevent injury it is essential to rest after strength-training. During rest, muscles rebuild & repair themselves. An adequate time to rest each muscle group is 48-72 hours between workouts.
Lighter exercises and cardio can be done every day, but when you tear and repair new muscle, you must give it time to heal, thereby making them stronger.
A recent study suggests that staying physically active may reduce the number of colds you get. The study participants who were most active had 25 percent fewer colds than those who were least active.
Experts offer this caveat, however: More is not necessarily better. Exercising too much can actually weaken the immune system and compromise its illness-fighting power.
Try organic and biodynamic wines which use fewer chemicals than conventional wines. The fewer chemicals we ingest the better – and it helps preserve the fertility of the soil!
Having small, healthy snacks throughout the day is actually a great way to keep your metabolism running smoothly — thereby avoiding “crashes” and overeating during meals.
Always carry low fat snacks with you or keep them in your desk at work. Snacks such as fresh fruit or a small bag of nuts are good options.
How long should a cool-down be? Experts say that you should not stop continuous movement until your heart rate is below 120 beats per minute. If you’ve had heart problems of if you’re taking medication that slows the heart rate, ask your physician or trainer for guidance.
It’s easy to hit a plateau performing the same activities each time you hit the gym. Vary your workout program if you are experiencing boredom, a lack of results or decreased motivation. Try alternating among the various equipment and machines, time, weight, level and intensity.
To get the most from your walking workout, pay attention to how you hold your head. Avoid the following:
Tilting your chin downward can make breathing less efficient and harder to do. By keeping your head facing forward, you can breathe more deeply and evenly.
Jutting your chin forward. If you do this, you’ve probably not even been aware of it. Projecting your chin forward can strain the neck and upper back
Does exercising seem really hard? Are you able to do as much as you would like to do? Keep two important points in mind. First, exercise only gets easier and you’ll be able to do more and more as time goes on. Second, focus more on how many times you worked out during the first couple of weeks versus how much you’re doing. For many people simply getting into the habit of exercising several times a week is harder than the exercise itself. Just do it!
To sprint faster, work your hamstrings. They help you push off and develop speed. Try this variation of the leg curl: Pull the weight toward you with your ankles flexed (as you normally would) so that your toes are pointing toward your shins. But when you lower the weight, extend your ankles so that your toes are pointing away from your shins. Your hamstrings will work harder than with the traditional version of the exercise. You can also use bands instead of weights.
When you do reverse crunches and hanging knee raises, round your back by rolling your hips and pelvis toward your chest, instead of simply raising your legs. Otherwise, you’re mainly working your hip flexors—the muscles at the top of your thighs.
Run Injury-Free – One week out of every six, cut your weekly training mileage and frequency in half. You’ll give your body a better chance to recover, and you’ll avoid permanent, nagging injuries.
15/4/15
Getting started is the hardest part! Most people never start a healthy routine because they’re afraid they’re bad at it! Never let fear stop you from living the life you want.
14/4/15
When doing lat pulldowns, don’t wrap your thumb around the bar. Instead, place it on top, alongside your index finger. This decreases the involvement of your arm muscles, so you’ll work your back harder. Works for pullups, too.
If you think you’re too busy to exercise, try this experiment: For one day, schedule a time to work out, and then stick to it – even if you can exercise for only 10 minutes. At the end of the day, ask yourself if you were any less productive than usual. The answer will probably be “no” and your favorite excuse will be gone. Voila!
12/4/15
Buy Shoes That Fit – Shop for workout shoes late in the day. That’s when your feet are the largest. Make sure there’s a bit of space in front of your longest toe, and that you can easily wiggle your toes. Then slip off the shoes and compare them with your bare feet. If each shoe isn’t obviously wider and longer than your foot, go half a size bigger.
11/4/15
Have you noticed with all the fad diets that come and go, a few points remain constant? Eat fresh whole foods, stay hydrated and get active! Pretty easy stuff – what are some of your secrets to eating well, staying hydrated and getting active?
10/4/15
Develop better ankle flexibility: Sit on the floor with your shoes off. Extend your legs in front of you, heels on the floor. Point your toes straight out as far as possible, then flex them toward your shins as far as you can. Repeat for 1 minute.
9/4/15
Exercise in Order – Use dumbbells, barbells, and machines — in that order. The smaller, stabilizer muscles you use with dumbbells fatigue before your larger muscle groups. So progress to machines, which require less help from your smaller muscles, as you grow tired.
8/4/15
Keep Muscles Limber – If you’re under 40, hold your stretches for 30 seconds. If you’re over 40, hold them for 60 seconds. As you reach your 40s, your muscles become less pliable, so they need to be stretched longer.
7/4/15
Reduce Neck Strain – When doing abdominal exercises, press your tongue to the roof of your mouth. It helps to align your head and reduce any neck strain!
6/4/15
Don’t work your abdominal muscles every day. Your abs are like any other muscle and should only be trained 2 or 3 times per week. Over-working your abs can lead to injury! Leave a comment if you have any questions!
5/4/15
A 5K race is the perfect distance for beginning runners. It’s a realistic, attainable goal that’s fun and satisfying to achieve. Here are 3 tips to ensure that your 5K goes great.
1) Consult a Doctor – Always get the okay to begin a new routine.
2) Train Smart – Gradually increase your distance over a few weeks or months.
3) Stay Hydrated – Drink water regularly!
4/4/15
The promotion of good sleep habits and regular sleep is known as sleep hygiene, and good sleep hygiene supports weight loss. The following sleep hygiene tips can be used to improve sleep.
1) Go to bed at the same time each night and rise at the same time each morning.
2) Avoid large meals before bedtime.
3) Avoid nicotine.
4) Avoid caffeine and alcohol close to bedtime.
3/4/15
We spend lots of money on anti-aging creams and lotions, but forget that the best anti-aging defense is lots of water, whole foods and activity.
2/4/15
There are good days and there are bad days. Life is a roller coaster and learning to flow with the ups and downs are critical to long-term emotional and physical success.
1/4/15
Partner with us and together we’ll get you leaner, fitter and stronger than you’ve ever been!
31/3/15
The only thing that produces results is action.
30/3/15
Do you have a favorite movie that motivates you every time you watch it? It could be about sports, overcoming life struggles or anything else you find inspiring.
29/3/15
Do you have a mantra or saying that you repeat to yourself to get empowered or motivated? For example: “My body is a fat burning machine! I’m going to reach my goal in no time!”
28/3/15
Fish is an often forgotten form of protein. It’s loaded with healthy omega-3 fatty acids too!
27/3/15
“Motivation is what gets you started. Habit is what keeps you going”. – Jim Ryan
26/3/15
Strength training is just as important as cardio when it comes to weight loss.
25/3/15
When creating your new healthy menu, don’t leave out healthy carbs. They’re vital to weight loss and overall health.
24/3/15
Do you have a favorite motivational quote?
23/3/15
Happy Monday! What a great day to focus on you!
22/3/15
When using a treadmill, don’t hold on to the handles! Move your arms just as you would if you were walking fast on the street.
21/3/15
Do you stretch every hour or so during your day? If not, set your phone alarm as a reminder to get up and stretch at the top of every hour.
20/3/15
Be awesome! When you’re starting to lose focus or motivation, ask yourself what the most awesome version of you would do next and do that.
19/3/15
Focus on your individual actions – not on your outcome.
18/3/15
Treat your body like you’ll need it until you are 100 years old.
17/3/15
If you wait around for motivation to strike, you’ll wait forever.
16/3/15
What’s one of your healthiest meals or snacks?
15/3/15
Build on your past victories. What worked well for you in the past is usually something that will work well for you now. If you have a favorite healthy weekly menu, consider going back to it. If you worked out with a trainer and got terrific results, consider working with a trainer again. The idea is to find what works for you and then take action and do it.
14/3/15
Your actions reveal your priorities.
13/3/15
Make a promise to not talk bad about your body. Instead find at least 3 things you like about it and focus on those. This doesn’t mean you don’t have goals. It just means your focus is on loving yourself instead of demeaning yourself.
12/3/15
“Poor me” doesn’t get you to your goals. Pick yourself up by the boot straps and take action today. Get active, eat healthy, ask us for support. You can do anything you put your mind to.
11/3/15
What is your main excuse for why you haven’t exercised or eaten well? Write down the effects your excuse has on your goals and what you’ll do to overcome your excuse temptation next time you hear yourself saying it. Having a plan to overcome your biggest excuse will help you reach your goals faster and make you feel more in control.
10/3/15
Think of exercise as a privilege! It only takes meeting one person that cannot exercise due to a disability or injury to see just how lucky you are to have the opportunity to run, hike, swim, etc. Enjoy all the gifts you have.
9/3/15
While sitting at your desk, rotate one foot to “write” each letter of the alphabet. Switch feet and repeat.
8/3/15
If you are what you eat, what are you?
7/3/15
Sometimes the hardest part of losing unhealthy fat is coming to terms that you actually have control over your workout and your eating. It’s a BIG mind-shift for a lot of people!
6/3/15
The more ingredients listed on a food label tends to mean it’s a more processed food. The less ingredients tend to mean it’s a better food choice. Most healthy food is one single ingredient! Think of fruits, veggies, beans, nuts and fresh meat and you’ll see what we mean.
5/3/15
We’ve forgotten how to listen to our body’s signal of feeling full. One way to get back in touch is to eat with no distractions. That means no more eating in front of the TV or the computer. Try eating in silence and savoring each bite. Give it a try and see how you feel.
4/3/15
Studies show that most of us eat out of emotion instead of hunger. Keep a food journal for 2 weeks and write down what you eat, but also rate your scale of actual hunger from 1 to 10 (1 being starved and 10 being uncomfortably full). Ideally you’d only eat when you’re slightly hungry (about a 4) and never feel more than pleasantly full (about a 6).
3/3/15
Eat breakfast. Be sure it includes a protein and a healthy carb. You can even throw in some fruits for natural sweetness.
2/3/15
Adding to yesterday’s note, learning just 10 healthy and yummy recipes can literally change your eating habits.
1/3/15
Studies show that learning a new hobby helps keep your mind young and active. Why not learn how to cook healthy? You’ll learn about new foods and recipes, learn new cooking skills and you’ll be eating nutritious foods all at the same time.
28/2/15
“Fall down seven times, get up eight” – Chinese proverb
27/2/15
Drink water, eat good food, be active, rest, relax, connect. Don’t sweat the more complex stuff until you’ve got a grip on the basics.
26/2/15
A timeless one – don’t compare yourself to others.
25/2/15
A healthy life is more a marathon than a sprint. So start where you are. Choose sensible, sustainable shifts over instant cures and quick fixes.
24/2/15
Everyone in your life benefits when YOU get healthy and fit.
23/2/15
Today is your day! How will you improve upon yesterday?
22/2/15
Take pride in your daily accomplishments – this will help you stay focused and moving forward towards your goal.
21/2/15
Defy stereotypes and become the most active and fit person you know. Why not?
20/2/15
Is there anyone in your life that you could use your support in weight loss and health? Consider reaching out to them and being their workout buddy.
19/2/15
10 minutes of sunlight will raise your vitamin D level – so enjoy the sun today!
18/2/15
One way to stay focused is to eliminate those pesky annoyances. For example, if you don’t like to cook a healthy meal every single night for dinner, then make double or triple a recipe and freeze the left-overs.
17/2/15
Studies show that setting a goal for yourself that is difficult to reach results in a higher success rate than setting an easy-to-reach goal. Study conductors believe that when the goal is difficult, not impossible, it results in more focused and intentioned action which leads to higher success rates.
16/2/15
Do you have a favorite exercise?
15/2/15
Running low on motivation? Consider working with a trainer or a coach to help rejuvenate your goals and get you focused!
14/2/15
Celebrate even the small successes throughout your day.
13/2/15
Do your actions align with your fitness and weight loss goals?
12/2/15
What is/was your biggest excuse for not working out and how do you overcome it?
11/2/15
Try holding the Plank Pose (the upper part of the push up position) for as long as you can. Remember to keep proper form (straight back and hands positioned under your shoulders for alignment). This exercise helps strengthen your core as well as your arm muscles.
10/2/15
Like this post if you’ve worked out in the last 24 hours!
9/2/15
Could you go one month without drinking any soft drinks?
8/2/15
Part of a balanced life is getting enough Vitamin P – Pleasure! Incorporate activities that you enjoy into your daily life and you’ll feel less stress and more energized.
7/2/15
Don’t like the taste of water? Add some zest! Add a slice of orange, lemon or cucumber to your water. Or add in some berries and a mint leaf! Don’t let anything stop you from drinking enough water throughout your day.
6/2/15
People transform their lives when the thought of remaining the same is no longer desired. Are you ready to transform a part of your life?
5/2/15
Know Your Oats! Whole oats or quick-cooking oats are delicious breakfast cereals. But beware of hidden sugars. Try to stay away from instant oatmeal and cold cereals that have sugar in the first two ingredients.
4/2/15
Does exercising seem really hard? Are you able to do as much as you would like to do? Keep two important points in mind. First, exercise only gets easier and you’ll be able to do more and more as time goes on. Second, focus more on how many times you worked out during the first couple of weeks versus how much you’re doing. For many people simply getting into the habit of exercising several times a week is harder than the exercise itself. Just do it!
3 to 4 cups washed green grapes
1/2 cup fresh cucumber
1/2 cup fresh zucchini…
25/1/15
1/1/15
It’s okay to eat out but don’t order the burger or fries. Go for a nice salad instead (get a low calorie dressing) or any other healthy meal that tickles your fancy. Junk food is full of empty calories that do nothing for your body but put on extra unneeded and unhealthy fat.
31/12/14
When you’re leaving for the day, pick up a few pieces of fruits and eat them throughout the day. Fruits are great for their nutrients and vitamins and are often times much healthier than other snack foods.
30/12/14
Have your exercise routine fit your lifestyle. If you absolutely hate waking up early, then doing a 5am routine may be too much. If you absolutely hate jogging in the cold, don’t start a jogging routine outside in Winter. Find what you do enjoy or can learn to enjoy and incorporate that into your workout. Trainers are great at helping you discover new ways to workout!
29/12/14
Walk when you can! Often times we do things while sitting, but they can easily be done while walking. For example, when you’re on the phone… take a walk. If you’re in the office at least stand up, stretch a bit and pace about.
28/12/14
You can be the inspiration someone else is looking for. Share your struggles and successes with those you love. You’ll gain support and community and provide motivation, encouragement and support for others.
27/12/14
Does your workout routine need a facelift? Changing your intensity or frequency is an easy way to change up your routine to ensure continuous weight loss.
26/12/14
Get all of your starting measurements so you know how far you’ve come! Ideally you want your body weight, body fat percentage and your body measurements (waist, thighs, arms, etc).
25/12/14
Working out everyday is not good. Be sure to take your rest days!
24/12/14
Just starting a new workout routine? Go slowly and focus on proper form instead of ramping up the intensity. Most injuries occur because a bad form. Ask one of us for help!
23/12/14
Avoid crash diets. The best thing you can is eat as many fresh whole foods as you can and couple that with a great workout routine that is geared towards your specific goals.
22/12/14
Have 5 or 6 mini-meals instead of 3 king-sized meals each day. Doing this helps your blood sugar level stay even.
21/12/14
Choose bread with higher fiber and vitamin levels. Generally sprouted bread is a great choice and white bread is not.
20/12/14
Think about what you’re adding to your coffee or tea. If you add in cream and sugar be sure to count for the additional calories as well as carbs, sugar and fat counts.
19/12/14
Create an eating schedule. Plan out your day and when you’ll have your meals and snacks. Eating at the same time, or near the same time, each day will serve as a reminder for us to eat a healthy and nutritious meal. Keeping a regular routine also helps regulate blood sugar levels.
18/12/14
Think before you eat. Many of us eat mindlessly. Each time you’re about to eat something ask yourself this one simple question: Will this help me get closer to my ultimate goal?
17/12/14
Become a veggie lover. Try picking up a veggie that you’ve never tried before. Research how to cook it and incorporate it into one of your meals. The more you learn about different veggies and how to cook them the more variety and flavors open up to you. This is a tool you can use to combat frustration over bland and boring foods. Besides, who wants to only eat broccoli?
16/12/14
If you must have juice, then drink pure, fresh-squeezed juice with no added sugars. This is much better than the store bought bottled stuff.
15/12/14
Eat fresh fruit instead of drinking fruit juice. Juice is often sweetened with added sugars and a typical glass is 120 calories. When you eat fruit, you are taking in a lot of fiber and vitamins.
14/12/14
Things like celery, tomatoes and watermelons are mostly made of water. These are great foods to incorporate into your menu because you get hydrated while eating yummy foods.
13/12/14
All those colas and fizzy drinks are sweetened with sugar and sugar means calories. The more you can cut out on these sweetened bottle drinks, the better for you. Plus, soft drinks contains phosphoric acid which can drain calcium from your bones and contribute to bone loss.
12/12/14
Eating healthy does not need to be boring! Spice up your dishes by adding in fresh or dried herbs, hot peppers, or even a dash of hot peppers. Consider adding in fresh salsa for added flavor too. Eating healthy should be fun and flavorful.
11/12/14
Stay away from eating heavy foods before bed time. Generally your last meal or snack should be about 2 – 3 hours before you head to bed. This gives your body enough time to rest since it’s not up all night digesting food and it helps you sleep much better as well.
10/12/14
A 4-year study on the effect of lifestyle on weight gain revealed potatoes and potato chips were closely linked to packing on pounds, which shouldn’t come as a surprise. After all, a medium order of fries is loaded with 380 calories. Replace these greasy sides with fresh veggies to save yourself hundreds of calories in a week.
9/12/14
Research indicates that chugging H2O curbs appetites. In fact, in one study dieters who drank water three times a day before meals over 12 weeks shed more weight than those who did not boost their water intake.
8/12/14
Did you know fiber can make you feel more awake? Researchers at the Univ. of Cardiff in Wales found that people who ate high-fiber wheat bran cereal suffered less emotional distress, experienced fewer cognitive difficulties, & were less fatigued than their counterparts who did not eat as much fiber. Participants reported a 10% increase in energy levels & reduced fatigue 2 weeks after increasing their fiber intake.
7/12/14
Not able to do a full push up? Try the modified push up. Get down on all fours and place your hands on the floor so that they’re slightly wider than and in line with your shoulders. Bend your knees and cross your ankles behind you. Lower your body until your chest nearly touches the floor. Pause at the bottom, and then push yourself back to the starting position as quickly as possible.
6/12/14
Job pressures, tired feet, health concerns, age, boredom, bad weather, and “I just don’t feel like it!” are common excuses to not workout. In the words of Nike, Just Do It! Forget the mind chatter and take action.
5/12/14
Exercise is beneficial for people with diabetes. It increases the insulin sensitivity and when combined with good eating, can help restore a normal glucose metabolism. Check in with your doctor first to determine if there are any risks with starting a new routine.
4/12/14
Thinking about starting a new workout plan? Think of at least one person in your life that you can report to. This will hold you accountable and provide support when you need it most. There’s one catch, the person you pick must be able to provide the motivation, support and encouragement that you need. Consider us when making this decision. We’re professionals at helping you get fit!
3/12/14
Take a moment and take 5 long, deep breathes. Feel better?
2/12/14
Have you heard of interval training? It’s a type of training that varies your workout intensity level. This has been shown to increase fat loss and it also keeps your workout fun and challenging. Ask us for some other ideas on how to stay focused on your goals!
1/12/14
Certain foods that are normally off-limits when dieting can be very beneficial for a big event. Take pasta for example. The night before running a half-marathon or a marathon it is customary to eat a bowl pf pasta to help with the endurance that’s needed for the next day.
30/11/14
Instead of having a greasy burger or slice of pizza at lunch, consider eating whole foods and going for a brisk walk. This will not only add more fruits and veggies to your menu, but it will get you active during the middle of the day. This helps stretch those tight muscles and gets the blood flowing. If you get hungry in the later on grab a healthy snack.
29/11/14
Track, track, track. Each day track what and when you eat, what activity you do, how much water you drank and how you generally feel. Keeping a log like this can show you patterns that may be harming your fat loss efforts.
28/11/14
Comfort food rescue – when you just have to have some mashed potatoes consider making them healthier. Use low-fat milk, plain nonfat Greek yogurt, and chopped chives for flavor. If you absolutely must have butter with your potatoes, then add a small bit of it on top so you get the effect.
27/11/14
Listen to your body. It speaks to you more than you think.
26/11/14
You’ve heard of cardio and strength training but don’t forget about stretching. A great time to stretch is after your workout when your muscles are warmed up and more flexible. This helps keep muscle soreness away and also serves as your cool-down.
25/11/14
When you’re looking for a partner to help you succeed in weight loss, think of us. We’re highly committed to your success and provide you with all the tools you need to succeed.
24/11/14
Throw on some fun music and dance while you brush your teeth. You’ll not only get a little cardio workout in, but you’ll smile and have fun each morning.
23/11/14
Berries are yummy and good for you! They contain plant nutrients called anthocyanidins. These are incredible antioxidants and some have high levels of resveratrol, which helps fight heart disease and cancer. The next time you want something sweet, juicy, and good for you, reach for blueberries, grapes, or strawberries!
22/11/14
Most jobs in today’s society require the use of a computer. If you sit in front of a computer all day or work any job or hobby that requires your eyes to work hard and your body to be still, be sure to take breaks throughout your day. Focus your eyes on something other than a computer screen and get out of the chair for a stretch.
21/11/14
“Whether you think that you can, or that you can’t, you are usually right.” – Henry Ford
20/11/14
A negative attitude can have a negative impact on your health just as a positive attitude can affect your health in a positive manner. Living well has a direct correlation with a positive outlook. Keep smiling and try to find the good in life, even when things are tough. Having a support system in place is key to remaining positive and healthy.
19/11/14
Get regular check ups with your doctor. Many times a regular checkup can save a life by simply catching something early on. And what better way to prevent sickness than by being active and eating healthy. Contact us to see how we can support you.
18/11/14
Refuse to give into age! Studies have shown that people that act old, feel old. Do not allow your age to become an excuse to miss out on living a healthy, active and vibrant life.
17/11/14
Be careful of drinking soft drinks, sports drinks, juice or alcohol as these are often empty calories that sabotage your fat loss efforts.
16/11/14
Stop smoking! You’ve heard it a million times before, but smoking provides no health benefits! One of the reasons people are afraid to quit is because of weight gain. Contact us to find out how we can assist you!
15/11/14
The medical field has proven that laughter actually works with your body toward good health. Have you ever heard the expression, “Laughter is the best medicine?” When you laugh, several positive things happen. Your muscles relax; stress hormones are reduced; you forget about pain; your body’s immune system is improved; high-blood pressure is lowered; the heart and lungs are strengthened; and overall, you feel better!
14/11/14
Today is the perfect day to get healthy!
13/11/14
In a study (released October 11th, 2011 in the journal PLoS Medicine), people with alterations in a gene called 9p21 had an increased risk of having a heart attack. But if they ate a diet high in raw fruits and vegetables, that increase was virtually eliminated.
12/11/14
Green Smoothie Recipe: Throw 12oz of cold water into a blender. Then add a sliced apple and a frozen banana (a non-frozen will also work). Add in a handful of greens (kale, collard greens or regular old romaine is fine) and then 4 ice cubes. Blend until smooth for a yummy drink loaded with vitamins and minerals!
11/11/14
Did you know that someone in your life wants to get fit and healthy just like you do? Think about who this may be and start a new program together. Working out with buddies is a great way to stay motivated and it offers support during the rough times. Contact us for ways we can help you and your friend!
10/11/14
Over 90 percent of adults and children don’t eat the recommended amount of fruits and vegetables. Find ways to increase your daily intake (grab fruit for snacks, add spinach, peppers and tomatoes to your omelets, add a salad with dinner, etc).
9/11/14
There is no such thing as spot reduction. You cannot do an exercise and expect to lose fat from that specific area. In order to lose body fat, you need a proper eating program and workout routine. Get in touch with us to see how we can help you shed the fat for good!
8/11/14
Most people focus only on doing tons of crunches and other abdominal exercises in an effort to get flat, defined abs. What many people don’t realize is that no matter how many crunches, situps or other ab exercises you do, you will never see improved definition unless you can minimize the layer of fat that covers your abdominal muscles.
7/11/14
Quality vs Quantity – Lots of people brag about how many crunches they can do, but often times quantity is not what gets results. Instead it’s about the quality of the movement – proper form. Check in with us if you have questions about form or anything else!
6/11/14
Eat a variety of foods when designing your healthy menu. Pick all sorts of different fruits and veggies, fresh meats, legumes and healthy carbs. Find new and interesting recipes that help broaden your horizons and that make healthy eating fun. Contact us for more healthy eating tips!
5/11/14
Swap an hour of TV each week for an hour of walking with your family or friends. You’ll feel better about yourself, your relationships and life in general. Plus you’ll be exercising!
4/11/14
You can have a great life. You can be that person who smiles often and loves their life. The key is to build a successful and creative fitness and nutrition program that speaks to you and your goals. A few positive changes here and there can mean the difference between another failed health program and the positive, healthy, successful life you were meant to enjoy. How can we support you?
3/11/14
More ways to sneak in exercise: while brushing your teeth do standing calf raises, when standing in line at the grocery store do glute (buttocks) squeezes, or each time you sit down make it a slow squat.
2/11/14
Park a block or two away from your destination. This is a great way to fit in some activity throughout your day!
1/11/14
Be your own rock star. A great way to start the day is to put on some really great music and dance away. You may feel silly doing this in front of other people at first, so do it when you’re alone. It’s fun and you’ll have a great time!
31/10/14
Want to become a better runner? Start by doing intervals. Run for as long as you can (maybe it’s only 30 seconds) and then walk for triple that time (ex. one minute and 30 seconds). Then every week or so, bump up your run time by 10 seconds and bring your walk time down 5 seconds.
30/10/14
If you’re a smoker… stop! Getting involved in a physical exercise routine is one great way to help you quit and keep excess weight off. There are so many reasons to be a non-smoker!
29/10/14
Blame no one. Other people do not control you or your actions. Everything you do or do not do is up to you. When we start to take responsibility for our own actions, we learn things that deepen our personalities. Taking responsibility is a mature action. Only you have the power to change your life for the better!
28/10/14
Your first thought of the day sets the tone for the rest of your day. So why not make your first thoughts happy ones? Create a little mantra you can recite each morning. Make it powerful and one that you really connect with.
27/10/14
Be selfish about your health. In order for your health and fitness program to deliver the goods, you have to be selfish about certain things. Make sure that your workouts are all about you. Ask smokers not to smoke near you. Ask your friends to take a walk instead of catching a bite to eat together. And take the time to schedule your workouts and then commit to it.
26/10/14
Set up a reward system. For each week or month that you follow your nutrition and exercise program, you get a little reward. Your reward should be something that you will enjoy, but not food. What about a massage, a CD, a date with your kids, or a new shirt?
25/10/14
Compare yourself to no one. Be who you are, where you are, and do what you can, when you can. A lifestyle change includes accepting everything about our bodies and our personalities. Working out and eating well changes our physical body as well as our inner self.
24/10/14
Stick with your program by helping others get started. By sharing your knowledge and passion for eating well and working out, you will be able to change another person’s life. You can be that inspiration that someone is looking for. Yes, you! Pay it forward. We love referrals!
23/10/14
Give water a chance. We all know why we should drink water. Our muscles, cells, skin and everything else revolves around water. Pure, clean, crisp water is one of the best things you can give your body. Drink water throughout the day and remember that if you feel thirsty, it means that you are already dehydrated.
22/10/14
Learn about food labels. Large food companies are smart in their marketing campaigns. They use words like “net carbs” or “all natural” to make their products sound healthier and more appealing. Learning what these terms mean and how they fit into your nutrition program is a smart idea. Ask us your questions!
21/10/14
There is so much time to be active – it just takes some outside-of-the-box thinking. For example, you can walk or jog on the treadmill, lift weights or stretch all while watching TV. You can do standing calf raises while brushing your teeth. Or you can park in the furthest spot from the door and walk more, take the stairs instead of the elevator, or use a bike as a means of transportation.
20/10/14
Have your exercise routine fit your lifestyle. If you absolutely hate waking up early, then doing a 5am routine may be too much. If you absolute hate jogging in the cold, don’t start a jogging routine outside in winter. Find what you do enjoy or can learn to enjoy and incorporate that into your workout. Trainers are great at helping you discover new ways to workout!
19/10/14
Walk when you can! Often times we do things while sitting, but they can easily be done while walking. For example, when you’re on the phone… take a walk. If you’re in the office at least stand up, stretch a bit and pace about.
18/10/14
You can be the inspiration someone else is looking for. Share your struggles and successes with those you love. You’ll gain support and community and provide motivation, encouragement and support for others.
17/10/14
Does your workout routine need a facelift? Changing your intensity or frequency is an easy way to change up your routine to ensure continuous weight loss.
16/10/14
Working out everyday is not good. Be sure to take your rest days!
15/10/14
Get all of your starting measurements so you know how far you’ve come! Ideally you want your body weight, body fat percentage and your body measurements (waist, thighs, arms, etc).
14/10/14
Just starting a new workout routine? Go slowly and focus on proper form instead of ramping up the intensity. Most injuries occur because a bad form. Ask one of us for help!
13/10/14
Avoid crash diets. The best thing you can is eat as many fresh whole foods as you can and couple that with a great workout routine that is geared towards your specific goals.
12/10/14
Have 5 or 6 mini-meals instead of 3 king-sized meals each day. Doing this helps your blood sugar level stay even.
11/10/14
Choose bread with higher fiber and vitamin levels. Generally sprouted bread is a great choice and white bread is not.
10/10/14
Think about what you’re adding to your coffee or tea. If you add in cream and sugar be sure to count for the additional calories as well as carbs, sugar and fat counts.
Today’s Exercise Video : Face Pull
9/10/14
Create an eating schedule. Plan out your day and when you’ll have your meals and snacks. Eating at the same time, or near the same time, each day will serve as a reminder for us to eat a healthy and nutritious meal. Keeping a regular routine also helps regulate blood sugar levels.
8/10/14
Think before you eat. Many of us eat mindlessly. Each time you’re about to eat something ask yourself this one simple question: Will this help me get closer to my ultimate goal?
7/10/14
Today’s goal: eat at least 5 servings of fruits and vegetables.
6/10/14
Become a veggie lover. Try picking up a veggie that you’ve never tried before. Research how to cook it and incorporate it into one of your meals. The more you learn about different veggies and how to cook them the more variety and flavors open up to you. This is a tool you can use to combat frustration over bland and boring foods. Besides, who wants to only eat broccoli?
5/10/14
If you must have juice, then drink pure, fresh-squeezed juice with no added sugars. This is much better than the store bought bottled stuff.
4/10/14
Eat fresh fruit instead of drinking fruit juice. Juice is often sweetened with added sugars and a typical glass is 120 calories. When you eat fruit, you are taking in a lot of fiber and vitamins.
3/10/14
Your proteins should be high quality. High quality protein leads to a higher quality meal and nutrition program.
2/10/14
When you eat, be in the moment. Sit down and enjoy what you are about to feed your body. View it as a nourishing moment that heals your body. Too often we eat without thinking about the action. Just as you give your complete focus to your workout sessions, give your undivided attention to each and every meal.
1/10/14
Things like celery, tomatoes and watermelons are mostly made of water. These are great foods to incorporate into your menu because you get hydrated while eating yummy foods.
30/9/14
All those colas and fizzy drinks are sweetened with sugar and sugar means calories. The more you can cut out on these sweetened bottle drinks, the better for you. Plus, soft drinks contain phosphoric acid which can drain calcium from your bones and contribute to bone loss.
29/9/14
Learning every single ‘should and should not’ health, nutrition and fitness rule is tough. Consult the experts. When our car breaks down, we take it to the garage. When we get sick, we visit the doctor. These experts take care of us. If you have not already given serious consideration to working with us, please do. We can help you succeed in the safest and quickest way possible!
28/9/14
Stick with your fitness and health program by keeping things fresh. It is very natural to lose interest in your program over time. If it is only day 6 of your new routine and you REALLY REALLY hate doing the treadmill then swap it out for something you enjoy more!
27/9/14
Breathe in through your nose and out through your mouth. This causes a natural relaxation and calm feeling to occur. Use this technique to relax during work, or during a workout session. Make each breathe count. Breathe deep into the stomach.
26/9/14
Compare yourself to no one. You are the only person in this entire world that is going through your exact situation. To compare your self to someone else is to set yourself up for failure. Your goals are unique to you. Your program is built all around you and your motivations, goals, and likes. Stay the course. We can help!
25/9/14
When you see a new gadget or supplement that claims to help you lose weight fast, skip it. Put your blinders on and focus on your program and your goals. Focus on your lifestyle change and realize that for every moment you deviate from that plan, you increase the chances of quitting. Stay on your course!
24/9/14
Take your dog for a hike! For some of us, taking our pets for a hike is the most rewarding part of our day. Besides they will benefit too.
23/9/14
Always carry low fat snacks with you or keep them in your desk at work. Snacks such as fresh fruit or a small bag of nuts are good options.
30/1/14Blame no one. Other people do not control you or your actions. Everything you do or do not do is up to you. When we start to take responsibility for our own actions, we learn things that deepen our personalities. Taking responsibility is a mature action. Only you have the power to change your life for the better!29/1/14Set up a reward system. For each week or month that you follow your nutrition and exercise program, you get a little reward. Your reward should be something that you will enjoy, but not food. What about a massage, a CD, a date with your kids, or a new shirt?28/1/14Give water a chance. We all know why we should drink water. Our muscles, cells, skin and everything else revolves around water. Pure, clean, crisp water is one of the best things you can give your body. Drink water throughout the day and remember that if you feel thirsty, it means that you are already dehydrated.27/1/14Learn about food labels. Large food companies are smart in their marketing campaigns. They use words like “net carbs” or “all natural” to make their products sound healthier and more appealing. Learning what these terms mean and how they fit into your nutrition program is a smart idea. Ask us your questions!26/1/14
Compare yourself to no one. You are the only person in this entire world that is going through your exact situation. To compare your self to someone else is to set yourself up for failure. Your goals are unique to you. Your program is built all around you and your motivations, goals, and likes. Stay the course. We can help!
25/1/14
When you see a new gadget or supplement that claims to help you lose weight fast, skip it. Put your blinders on and focus on your program and your goals. Focus on your lifestyle change and realize that for every moment you deviate from that plan, you increase the chances of quitting. Stay on your course!
24/1/14
Take your dog for a hike! For some of us, taking our pets for a hike is the most rewarding part of out day. Besides they will benefit too.
23/1/14
Your workouts are a part of your life. Treat them just like you would treat an important business meeting. Put it into your schedule and stick to it.
22/1/14
Listen to your body. If you are not feeling well, take a small break. If your knee hurts, don’t go for a 10 mile run. Use common sense and listen to your body’s warning signs. Typically you can workout if you feel a bit stuffy, but if you feel dizzy or have a fever it is best to stay in bed. No need to spread those icky germs.
21/1/14
It’s about the journey, not just the destination. Enjoy your workouts. Enjoy eating healthy. Enjoy your rest days and enjoy your small indulgences. Stay committed to your program because of how it makes you feel. Enjoy your journey because in the end that is all we have.
20/1/14
Find a fitness buddy! When others are counting on us to show up at the gym, we tend to do it. Find a workout partner that compliments you and your goals. You will soon find that this is one of the best ways to stick with your program.
19/1/14
Be aware of your posture. Sit up straight, take a deep breathe and smile. Go ahead and really do it! Being confident is a state of mind and a state of body – even if at first you’re just pretending!
18/1/14
Take note of your “self talk”. Self talk is what you think to yourself. It’s the dialogue you have every single day, all day long. What sort of things do you say to yourself? Are they negative things? Positive things? Take notice and attempt to create more positive “self talk” moments. This is difficult to do, but you CAN do it.
17/1/14
Be active for at least 2½ hours a week. Include activities that raise your breathing and heart rates and that strengthen your muscles. Need some help with ideas or motivation? Get in touch with us!
16/1/14
Green tea can boost your health in some pretty amazing ways. Its been shown to aid weight loss, contain anti-aging properties, provide asthma relief, lower blood pressure, have anti-cancer agents, and even guard against infections. Hot or cold… green tea is one amazing drink to add into your daily routine.
15/1/14
If you want to perform at your best in sport or exercise, you’ve got to keep your body adequately hydrated throughout your activity. Sweating away even just 1 percent of your body weight can place added stress on your cardiovascular system.
14/1/14
Breakfast really is the most important meal of the day. If you want to perform well at work, be energetic, feel positive or optimize your resting metabolism, you can’t afford to skip breakfast. Eating a balanced breakfast decreases your likelihood of overeating at lunch – which is a plus for anyone watching their weight!
13/1/14
What does being healthy mean to you? Many people associate health with a specific number on the scale – however redefining the word to be an activity instead of a number could be much more motivational! For example, “Being healthy means walking briskly every day & enjoying evenings with my family.” Change out the words so that they are custom to you! Feel free to share!
12/1/14
If you need to go shopping, park your car at the far end of the parking lot and make sure to walk the full length of the mall. You’ll be so fit; you may need to start shopping for smaller sizes.
11/1/14
A recent study suggests that staying physically active may reduce the number of colds you get. The study participants who were most active had 25 percent fewer colds than those who were least active.
10/1/14
Try organic and biodynamic wines which use fewer chemicals than conventional wines. The fewer chemicals we ingest the better – and it helps preserve the fertility of the soil!
