Remember when at those holiday parties or even at the office when Christmas "goodies" are brought in that you cannot work off a bad diet!!! Don't deprive yourself, but do not overindulge.
When January rolls around and you wonder how you gained ten pounds even though you were at the gym five days a week think about what you put in your body. Sometimes we don't even take the time to think about those little pieces of candy, a cupcake, that extra cocktail, dips, etc. which quickly add up. Try to keep track of what you eat; write it down so you are more aware of the calories which sneak up on all of us.
Keep it healthy!
Monday, December 10, 2012
Tuesday, September 11, 2012
Meditation
Many people have asked me how to meditate. I must admit it took a long time before I could actually relax and let go of my racing thoughts. The first time I tried it, all I could focus on was the clock!
When attempting to meditate you'll need to find a comfortable and quiet area away from any distractions (phone, t.v., pets, children). Don't be discouraged if you can't let it go the first time you try it. Just sit quietly, close your eyes and attempt to allow thoughts to flow from your mind. I always tell my yoga students to allow those thoughts to come into your mind, but then allow them to flow right back out. Soon you'll find yourself able to relax and enjoy the feeling that comes with meditation.
If you can lie on a yoga mat without falling asleep, begin to let all negative energy to flow out of your body.....feel it leave through your fingers and toes and just allow yourself to sink into the mat. Just be.
Soft music or nature sounds is often a wonderful background for meditating. Find what works best for you.
Allow your stress to float away bringing a calm to both your mind and body. Remeber you are the one holding on to your stress and you must be the person to let it go.
Bring balance and awareness to your life; rediscover your focus and release nervous tension.
When attempting to meditate you'll need to find a comfortable and quiet area away from any distractions (phone, t.v., pets, children). Don't be discouraged if you can't let it go the first time you try it. Just sit quietly, close your eyes and attempt to allow thoughts to flow from your mind. I always tell my yoga students to allow those thoughts to come into your mind, but then allow them to flow right back out. Soon you'll find yourself able to relax and enjoy the feeling that comes with meditation.
If you can lie on a yoga mat without falling asleep, begin to let all negative energy to flow out of your body.....feel it leave through your fingers and toes and just allow yourself to sink into the mat. Just be.
Soft music or nature sounds is often a wonderful background for meditating. Find what works best for you.
Allow your stress to float away bringing a calm to both your mind and body. Remeber you are the one holding on to your stress and you must be the person to let it go.
Bring balance and awareness to your life; rediscover your focus and release nervous tension.
Monday, September 10, 2012
Back Sliding
When attempting to lose weight never view mistakes or a bad weekend as total failure. Simply pick up where you left off.
Negative emotions (anger, frustration) will lead to back sliding so be sure to keep a positive attitude and never let others force you into unhealthy eating habits. Sometimes friends and/or family will want you to fall back into bad habits, whether from jealousy or not knowing how to eat healthy. Be aware and be strong!
Negative emotions (anger, frustration) will lead to back sliding so be sure to keep a positive attitude and never let others force you into unhealthy eating habits. Sometimes friends and/or family will want you to fall back into bad habits, whether from jealousy or not knowing how to eat healthy. Be aware and be strong!
IMPROVE YOUR LIFE
INSPIRE YOUR LIFE
ENRICH YOUR LIFE
Thursday, September 6, 2012
Stress Kills
Have you ever been upset by, offended, or perhaps angered by something that happened to you or by the actions of another person? Of course you have. Who hasn’t?
What’s interesting to point out is the feelings you felt when you became upset were actually your chosen response. In other words, the feelings you felt were brought on by your reaction or response to something. Not the “something” itself. Why is this important to know? I’ll explain.
When our response to events in life or actions of other people causes us to become upset or angry, a number of physical things happen to our body:
-Our heart rate increases
-Our blood pressure increases
-We release stress hormones
All of this puts a strain on our heart, kidneys, brain and other organs… not to mention makes us feel lousy.
The long-term effects contribute directly and indirectly to many of the leading causes of death in this country, including the top three: heart disease, cancer and stroke.
STRESS MANGEMENT:
Learn how to say “no”. Know your limits and stick to them, whether in your personal or professional life.
Avoid people who stress your out: If someone consistently causes stress in your life and you can’t alter the situation, just limit the time you spend with them.
Take control of your environment: Take a different route home if you hate sitting in traffic, even if it takes you longer.
Avoid hot ticket subjects: And we all have those! Change the subject or remove yourself from the conversation.
Be willing to compromise.
Be more assertive.
Manage your time.
Always focus on the positive.
Meditate
For questions or help with any of the above, please feel free to contact me.
What’s interesting to point out is the feelings you felt when you became upset were actually your chosen response. In other words, the feelings you felt were brought on by your reaction or response to something. Not the “something” itself. Why is this important to know? I’ll explain.
When our response to events in life or actions of other people causes us to become upset or angry, a number of physical things happen to our body:
-Our heart rate increases
-Our blood pressure increases
-We release stress hormones
All of this puts a strain on our heart, kidneys, brain and other organs… not to mention makes us feel lousy.
The long-term effects contribute directly and indirectly to many of the leading causes of death in this country, including the top three: heart disease, cancer and stroke.
STRESS MANGEMENT:
Learn how to say “no”. Know your limits and stick to them, whether in your personal or professional life.
Avoid people who stress your out: If someone consistently causes stress in your life and you can’t alter the situation, just limit the time you spend with them.
Take control of your environment: Take a different route home if you hate sitting in traffic, even if it takes you longer.
Avoid hot ticket subjects: And we all have those! Change the subject or remove yourself from the conversation.
Be willing to compromise.
Be more assertive.
Manage your time.
Always focus on the positive.
Meditate
For questions or help with any of the above, please feel free to contact me.
Thursday, July 19, 2012
Cell Phones at the Gym
So many people now rely on cell phones for business as well as personal use. We, as trainers or instructors, are guilty as well, but most like myself use them as a stop watch rather than a "phone". Many facilities do not allow cell phones to be used while participating in a class or when using any fitness equipment.
When participating in a fitness class, please be conscious of your fellow members and leave your phone in the locker room. It's not only disrespectful to the instructor but to the other participants in a class. Let common sense prevail! Be safe and be respectful!
When participating in a fitness class, please be conscious of your fellow members and leave your phone in the locker room. It's not only disrespectful to the instructor but to the other participants in a class. Let common sense prevail! Be safe and be respectful!
Wednesday, July 18, 2012
A Long, Hot Summer
With the hot and humid weather stretching across the country, everyone needs to think about their eating and drinking habits..
Alcohol and Caffeine can deplete your system. Be sure to drink enough water to keep hydrated.
Remember you cannot work off a bad diet! If you are at the beach stay away from chips, pretzels, crackers and opt for fresh fruit, water, fruit juice (no sugar) nuts, protein bars. And don't forget the hat, sunglasses and sun screen!
While traveling stick to yogurt, salads with grilled chicken, smoothies with fresh fruit and protein (watch the calories, fat and sugar count). There are healthy options at most airports if you look for them!!
At a beach resort where so many are at this time of year, always opt for the local foods....grilled fish, vegetables and salad with dressing on the side. And watch that intake of those yummy umbrella drinks as they are loaded with calories!!
If you have no fitness center available take that run or long walk on the beach it's not only a cardio workout, but also is great leg workout. Push ups, squats, crunches and lunges can be done almost anywhere so no excuses for not getting a quick workout in!!
Alcohol and Caffeine can deplete your system. Be sure to drink enough water to keep hydrated.
Remember you cannot work off a bad diet! If you are at the beach stay away from chips, pretzels, crackers and opt for fresh fruit, water, fruit juice (no sugar) nuts, protein bars. And don't forget the hat, sunglasses and sun screen!
While traveling stick to yogurt, salads with grilled chicken, smoothies with fresh fruit and protein (watch the calories, fat and sugar count). There are healthy options at most airports if you look for them!!
At a beach resort where so many are at this time of year, always opt for the local foods....grilled fish, vegetables and salad with dressing on the side. And watch that intake of those yummy umbrella drinks as they are loaded with calories!!
If you have no fitness center available take that run or long walk on the beach it's not only a cardio workout, but also is great leg workout. Push ups, squats, crunches and lunges can be done almost anywhere so no excuses for not getting a quick workout in!!
Tuesday, July 17, 2012
Personal Trainers
For those of you who may be looking for a personal trainer to either to take you to your next level of fitness or if you are just starting on your journey to a healthy lifestyle I would like to offer a few suggestions.
Realize all trainers are different. We have different philosophies, different personalities, different backgrounds and education. In other words we do not fit into one mold as some would think. When searching for a trainer (and it should be a search) interview those who you feel would compliment you and your individual needs.
You should feel totally comfortable with that trainer, able to confide in and communicate your needs and goals. Don't feel because your health club set you up with a particular trainer that you have to use that person. Set up interviews just as you would hiring anyone.
A trainer should present a professional appearance; clean, appropriately dressed and on time. A trainer who shows up in flip flops, unshaven, late, looking as if they just rolled out of bed is not projecting the professionalism or respect that you, as a client, should require.
Express your needs and goals and ask for an introductory session. You should be totally comfortable with whoever is training you. If that trainer is talking or texting on his or her cell phone, constantly talking about their lives while you are working out they aren't focusing on YOU!
Realize all trainers are different. We have different philosophies, different personalities, different backgrounds and education. In other words we do not fit into one mold as some would think. When searching for a trainer (and it should be a search) interview those who you feel would compliment you and your individual needs.
You should feel totally comfortable with that trainer, able to confide in and communicate your needs and goals. Don't feel because your health club set you up with a particular trainer that you have to use that person. Set up interviews just as you would hiring anyone.
A trainer should present a professional appearance; clean, appropriately dressed and on time. A trainer who shows up in flip flops, unshaven, late, looking as if they just rolled out of bed is not projecting the professionalism or respect that you, as a client, should require.
Express your needs and goals and ask for an introductory session. You should be totally comfortable with whoever is training you. If that trainer is talking or texting on his or her cell phone, constantly talking about their lives while you are working out they aren't focusing on YOU!
Friday, April 13, 2012
Fitness and Support
As we all move through life we need emotional support. We may not admit it, but without it, very few of us will succeed. It doesn’t matter who you are or what you are trying to accomplish you need a sounding board and someone to be there when times get tough.
It’s especially difficult if you are attempting to change your life, lose weight and become more fit. You need to surround yourself with others who are making that change; move out of your comfort zone. If you belong to a health club or are in a weight loss program find a “buddy” and support each other, especially through the rough times. And believe me, there will be days that you will need that “buddy” to encourage and challenge you to keep moving forward toward your goals. And goals are important! Keep motivated by focusing on those goals. Not the goals of someone else, but YOUR GOALS! Put that bathing suit, skinny jeans, wedding gown or 10K race application out where you can look at it every day! Keep reminding yourself where you are going, not where you have been. Do not allow yourself to slip back into bad eating or exercise habits! Again, do not look at where you’ve been look forward to where you are going!!
It’s especially difficult if you are attempting to change your life, lose weight and become more fit. You need to surround yourself with others who are making that change; move out of your comfort zone. If you belong to a health club or are in a weight loss program find a “buddy” and support each other, especially through the rough times. And believe me, there will be days that you will need that “buddy” to encourage and challenge you to keep moving forward toward your goals. And goals are important! Keep motivated by focusing on those goals. Not the goals of someone else, but YOUR GOALS! Put that bathing suit, skinny jeans, wedding gown or 10K race application out where you can look at it every day! Keep reminding yourself where you are going, not where you have been. Do not allow yourself to slip back into bad eating or exercise habits! Again, do not look at where you’ve been look forward to where you are going!!
Tuesday, April 10, 2012
Weight Loss & Meditation
Meditation is now very mainstream and a wonderful way to lower stress, blood pressure, promote more positive thinking as well as helping with weight loss.
Many think that meditation is a difficult art to master and some think of it as part of yoga. Some Yogis do use a form of meditation, but everyone can learn to quiet the mind without sitting in a special room or using special props.
Meditation not only helps to clear your mind but allows your body to let go of all negative emotions allowing for healing.
Find a quiet place that you enjoy; it can be at home, in park, even in a museum. You don't have to be lying down or sitting cross legged in loose fitting clothes on a mat. Sitting on a park bench or in a comfortable chair will work. Close your eyes and focus on your breathing. Feel your breath enter and exit your body and begin to let go of any negativity you are holding on to; allow it to flow out through your fingers and toes.
Begin to clear your mind of all thought. Thoughts will enter your mind, just allow them in and just as quickly allow them to flow out. Be aware of your body as you continue to let go and relax. If you are lying down, try not to nap...keep the focus on your breath.
As you continue to practice meditation stress levels will fall; you will find you have more energy, more alert and focused and less apt to binge or snack.
Many think that meditation is a difficult art to master and some think of it as part of yoga. Some Yogis do use a form of meditation, but everyone can learn to quiet the mind without sitting in a special room or using special props.
Meditation not only helps to clear your mind but allows your body to let go of all negative emotions allowing for healing.
Find a quiet place that you enjoy; it can be at home, in park, even in a museum. You don't have to be lying down or sitting cross legged in loose fitting clothes on a mat. Sitting on a park bench or in a comfortable chair will work. Close your eyes and focus on your breathing. Feel your breath enter and exit your body and begin to let go of any negativity you are holding on to; allow it to flow out through your fingers and toes.
Begin to clear your mind of all thought. Thoughts will enter your mind, just allow them in and just as quickly allow them to flow out. Be aware of your body as you continue to let go and relax. If you are lying down, try not to nap...keep the focus on your breath.
As you continue to practice meditation stress levels will fall; you will find you have more energy, more alert and focused and less apt to binge or snack.
Wednesday, April 4, 2012
Holiday Eating - Again!
Easter is quickly creeping up and again we have to watch those calories and look for better choices when preparing a holiday feast. Staying away from high sodium items and those loaded with sugar may be a difficult task on Easter, but this is all part of a healthier lifestyle.
Cutting down on portion size is the best way to get through a holiday meal. If possible, ask for a smaller plate, it forces you to have smaller portions if you don't go for seconds!!! If a small or salad plate isn't available don't let your portions touch on that dinner plate!!
If those chocolate bunnies tempt you have a piece, but limit the size and choice. Go for the dark chocolate; it's not only an antioxidant, but has less sugar.
Don't deprive yourself, just eat wisely.
If you are going out to dinner or visiting relatives, be sure to eat a light breakfast or lunch. Try to maintain your regular exercise routine as it will make you feel better and you'll be less inclined to stuff yourself. Remember drink plenty of water before and throughout your meal.
Cutting down on portion size is the best way to get through a holiday meal. If possible, ask for a smaller plate, it forces you to have smaller portions if you don't go for seconds!!! If a small or salad plate isn't available don't let your portions touch on that dinner plate!!
If those chocolate bunnies tempt you have a piece, but limit the size and choice. Go for the dark chocolate; it's not only an antioxidant, but has less sugar.
Don't deprive yourself, just eat wisely.
If you are going out to dinner or visiting relatives, be sure to eat a light breakfast or lunch. Try to maintain your regular exercise routine as it will make you feel better and you'll be less inclined to stuff yourself. Remember drink plenty of water before and throughout your meal.
Tuesday, April 3, 2012
Fit & Fun
The ability to laugh at oneself is so important not only when striving to become healthy, but it's important in life.
Laughter not only reduces stress, but can make weight loss, running, walking and strength training so much more enjoyable. Find a friend or workout buddy who is working toward the same goal and let go of your self image and the things you feel you "can't" accomplish or do. Can't is not allowed in our thinking!!!
If something seems too difficult at this moment, continuing to work at it with a sense of humor can make it easier and enjoyable. And if you have someone to share it with; it become a great motivator and something you look forward to!
We all need to focus on the positive and laughter is so important. For those of you who have been in my classes over the years, you know how many times I laugh at myself and enjoy those who laugh with me!!
Keeping a positive attitude throughout life is healthy and makes everyday something to treasure.
Laughter not only reduces stress, but can make weight loss, running, walking and strength training so much more enjoyable. Find a friend or workout buddy who is working toward the same goal and let go of your self image and the things you feel you "can't" accomplish or do. Can't is not allowed in our thinking!!!
If something seems too difficult at this moment, continuing to work at it with a sense of humor can make it easier and enjoyable. And if you have someone to share it with; it become a great motivator and something you look forward to!
We all need to focus on the positive and laughter is so important. For those of you who have been in my classes over the years, you know how many times I laugh at myself and enjoy those who laugh with me!!
Keeping a positive attitude throughout life is healthy and makes everyday something to treasure.
Monday, April 2, 2012
Glutes aka Perky Butt!!
As part of our Spring Workout, we certainly don't want to forget those all important glutes.......and we all, male and female, want to achieve and keep that perky butt!!
Lunges and squats are certainly the best exercises to build and maintain those muscles. These both can be done with or without weights. For beginners using a stability ball against a wall is great for building and then maintaining your strength. Place a large stability ball on a wall and lean against it with your lower back and then walk both feet out slowly and then squat. As your begin this exercise just squat down as far as you can comfortably go without losing your balance. As always, be aware of your form.
As you progress or for those of you who have been working out adding dumbbells to your routine will increase your strength. If you belong to a health club, squatting on a Smith Machine is a great way to progress into free weights. Always ask a floor attendant for help when starting any free weight exercise.
Lunges and squats are certainly the best exercises to build and maintain those muscles. These both can be done with or without weights. For beginners using a stability ball against a wall is great for building and then maintaining your strength. Place a large stability ball on a wall and lean against it with your lower back and then walk both feet out slowly and then squat. As your begin this exercise just squat down as far as you can comfortably go without losing your balance. As always, be aware of your form.
- Stand with feet hip distance apart with your toes, knees and hips in a straight line.
- Pull your belly button towards your spine and contract your abdominal muscles.
- Slowly lower your body..
- If you can, go down until your butt is in line with your knees (knees at 90 degree angles). If you can't go down that low, go as low as you can.
- Take a moment and look down make sure your knees are BEHIND your toes.
- Keeping the weight in your heels, slowly push your body back to starting position.
- At the top of the movement, do NOT lock your knees. Keep a slight bend in them.
As you progress or for those of you who have been working out adding dumbbells to your routine will increase your strength. If you belong to a health club, squatting on a Smith Machine is a great way to progress into free weights. Always ask a floor attendant for help when starting any free weight exercise.
Friday, March 30, 2012
Abs & Core
Get those abs in shape by doing crunches....and for those of you familiar with my Bodilates Core Work do it!!!
When doing crunches, watch your form. Remember to support your head with your hands, do not pull on your neck or head. Just allow the head to rest in your hands as you crunch up. Eyes on the ceiling.
For the Bodilates Core, rolls ups are crucial. Shoulders down away from your ears, knees can be bent or straight. Just slowly roll up from the shoulders allowing each vertebra to lift off the mat one at a time. Come up so your shoulders line up with your hips and then slowly lower, again one vertebra at a time. Once you master this, I will provide additional exercises adding difficulty to the routine.
Tip: If you cannot roll up at first, try putting your feet underneath a sofa or chair to maintain position. Once you master this, then take your feet out and try it. It may take a while, but it will be worth it in the end.
When doing crunches, watch your form. Remember to support your head with your hands, do not pull on your neck or head. Just allow the head to rest in your hands as you crunch up. Eyes on the ceiling.
For the Bodilates Core, rolls ups are crucial. Shoulders down away from your ears, knees can be bent or straight. Just slowly roll up from the shoulders allowing each vertebra to lift off the mat one at a time. Come up so your shoulders line up with your hips and then slowly lower, again one vertebra at a time. Once you master this, I will provide additional exercises adding difficulty to the routine.
Tip: If you cannot roll up at first, try putting your feet underneath a sofa or chair to maintain position. Once you master this, then take your feet out and try it. It may take a while, but it will be worth it in the end.
Thursday, March 29, 2012
Spring Workout-Strength Trainng
Grab the weights and start lifting!! If you belong to a Health Club, you have access to many forms of strength workouts. If you don't have a personal trainer, ask a floor fitness person to help you. If you haven't done any strength work before, start with the machines making sure whatever machine you may be using is adjusted correctly. Once you are comfortable with the machines and have gained strength, moving to free weights would be next on the list.
For those of you who do not belong to a club, you can find dumbbells, stability balls, bands, etc. at any discount store. Most will come with an instructional DVD...watch it closely and be sure you are always using correct form.
And, correct form is so important....not only for obtaining optimal results, but more importantly preventing injury!!
When traveling or on vacation you can always do push ups, squats, lunges and crunches in a hotel room if there is no access to a fitness center.
Again, please feel free to contact me if you have any questions...
For those of you who do not belong to a club, you can find dumbbells, stability balls, bands, etc. at any discount store. Most will come with an instructional DVD...watch it closely and be sure you are always using correct form.
And, correct form is so important....not only for obtaining optimal results, but more importantly preventing injury!!
When traveling or on vacation you can always do push ups, squats, lunges and crunches in a hotel room if there is no access to a fitness center.
Again, please feel free to contact me if you have any questions...
Wednesday, March 28, 2012
Spring Workouts
It's officially Spring and many folks are now gearing up for summer and beach vacations!
Getting bikini or swimsuit ready is about combining cardio, strength training and diet. Be aware that you can't work off a bad diet!! See my prior blogs for nutritional guidelines.
CARDIO - Walking, running, biking, elliptical, stepper, they all work - your choice, but try to mix it up! Your body will plateau out if you don't keep it guessing.
For those of you who don't belong to a health or fitness club, get outside and move it!!! Always be aware of your form.
If the weather is bad - move it anyway!!! Dance to your favorite music.....who cares what you look like bouncing around your living room....just DO IT! You will feel great after!! Trust me, I do it all the time!!
Tomorrow, I'll focus on strength training!
If you have specific questions, please contact me!!!
Getting bikini or swimsuit ready is about combining cardio, strength training and diet. Be aware that you can't work off a bad diet!! See my prior blogs for nutritional guidelines.
CARDIO - Walking, running, biking, elliptical, stepper, they all work - your choice, but try to mix it up! Your body will plateau out if you don't keep it guessing.
For those of you who don't belong to a health or fitness club, get outside and move it!!! Always be aware of your form.
If the weather is bad - move it anyway!!! Dance to your favorite music.....who cares what you look like bouncing around your living room....just DO IT! You will feel great after!! Trust me, I do it all the time!!
Tomorrow, I'll focus on strength training!
If you have specific questions, please contact me!!!
Tuesday, March 27, 2012
Protein
I'm finding that many people who are trying to lose weight aren't getting the protein they require to build muscle and keep healthy. Protein is the building block for our bodies.
A lack of protein will cause your body to start burning muscle while it holds on to fat....in other words the body goes into "starvation mode". You need to fuel a fire to keep it burning and you need to fuel your body to keep your metabolism burning as well!
I've found many clients who are tired and irritable and find it hard to workout until I go over what they are eating. No breakfast, filling the stomach with foods which have no nutritional value, skipping lunch or just having a salad with nothing other than greens doesn't cut it. Your body needs to be fueled in order to have the energy to not only work out, but to get through the day. Healthy snacks (nuts, fruit, protein bars, Greek yogurt) in between meals will keep that "fire" burning.
Eating healthy leads to weight loss. Fish, chicken, turkey, legumes, cheese, yogurt are all healthy choices when adding protein to your diet. Protein shakes you can make at home with fruit, skim, almond or soy milk are also great for adding extra protein or as a snack.
Think smart when dieting!!
A lack of protein will cause your body to start burning muscle while it holds on to fat....in other words the body goes into "starvation mode". You need to fuel a fire to keep it burning and you need to fuel your body to keep your metabolism burning as well!
I've found many clients who are tired and irritable and find it hard to workout until I go over what they are eating. No breakfast, filling the stomach with foods which have no nutritional value, skipping lunch or just having a salad with nothing other than greens doesn't cut it. Your body needs to be fueled in order to have the energy to not only work out, but to get through the day. Healthy snacks (nuts, fruit, protein bars, Greek yogurt) in between meals will keep that "fire" burning.
Eating healthy leads to weight loss. Fish, chicken, turkey, legumes, cheese, yogurt are all healthy choices when adding protein to your diet. Protein shakes you can make at home with fruit, skim, almond or soy milk are also great for adding extra protein or as a snack.
Think smart when dieting!!
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