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!
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