If you have ever started a fitness program, you know that motivation is the key to sticking with it. Some days are easier than others when it comes to working out. If your program calls for 3 days a week, be careful. This can sabotage you in the long run because it allows you for too many “extra” days. You may find yourself putting off your workouts because you can just “make it up” the next day. Instead, aim to exercise daily so that it becomes who you are. It is so much easier to set aside 30-60 minutes on a daily basis then have a 3 day program that is scattered all over the place. This also helps it become established as a routine faster. Results come faster too and we all know that will keep you motivated more than anything else. So get out there and exercise daily! It doesn’t matter if is a walk or a full blown boot camp workout in the gym . Move everyday!
Only 5% of people get the recommended amount of fiber in their diets! That’s crazy talk! The problem is the foods we are not eating enough of like fruits, vegetables, legumes, and whole grains contain this amazing ingredient that aids in weight control and healthy digestion. Women need about 25g per day and men need about 38g per day according to the 2010 Dietary Guidelines.
I always talk about fiber first with my clients because this is typically the thing most people are missing. And it helps to get them to eat more of a whole food based diet. Skip the fiber one bars and benefiber drink and go for REAL food. Fiber should be part of every meal you eat. Aim for 5-8g of fiber at each meal. This is the ingredient that will help you feel full faster and aid in digestion so you don’t get backed up (cause that’s not comfortable :-p)
Good sources of fiber include: Berries, avocados, apples, hummus, nuts, seeds, flax seeds (grind your own to retain all the nutrients), sweet potatoes, quinoa, beans, oatmeal, fresh veggies, and bran.
Try an incorporate these foods into your meals and see how much of a difference it makes in your weight management efforts and just feeling better.
Are you one of those with this dark workout cloud looming over yourself everyday? You just absolutely despise the fact you have to drive 10-15 minutes to the gym, spend one hour torturing yourself, and then driving another 10-15 minutes back home just to take a shower and move on with your day? I’ll be the first to admit that gym workouts are not for everyone. Personally I love the sweat and challenge myself with weights, HIIT, cardio, and other forms of workouts in the gym. But I see lots of people that just hate it and struggle through establishing a routine. I’ll be the first to admit that it is not for everyone. That’s why there are so many types of workouts out there.
What I will tell you is that our bodies are made to move. Before the technology world and even before the revolution in transportation humans were getting more than enough physical activity to keep their bodies healthy. Today we drive everywhere we need to go, have desk jobs working at our computers, and eat the “convenient” foods that have been stripped from the proper nutrients to fuel our bodies. Most of what we eat is not even real food. (but that’s a whole other tangent that I won’t touch upon today) Bottom line is we need fun and innovative ways to move, whether you work it into your day or you concentrate it at the gym.
“The 1995 report from the Centers for Disease Control and Prevention and the American College of Sports Medicine (CDC/ACSM) recommended that “every US adult should accumulate 30 minutes or more of moderate-intensity physical activity on most, preferably all, days of the week””
Only 20% of Americans meet this criteria! So what will you do? With chronic disease on the rise and American’s just not feeling healthy, we need to do something! Find a way to incorporate movement into your day. A few ways you can do this is:
- Take a walk at lunch
- Give yourself 5 different “movement breaks” during your day
- Do a 6 minute workout every morning before you start your day
Do what you can and start becoming more conscious of how much you move. One of my trainers Julie Anne and I just came back from an amazing fitness conference and have so many ideas to help you if you don’t know how to do this. Send us a quick message and we would be more than happy to help!
As I sit and design these 5am workouts starting on May 22nd thoughts are running through my head about everyone that has heard about our new program. Some are super excited and others look at me and say “you are crazy to wake up that early!”
Let’s get real, those of us with kids and job responsibilities know what happens after work. Nothing is consistent. Sometimes you have practices to bring the kids too and sometimes you have a networking event. Other times you have company that is visiting who requires your attention. When you think of these things, a 5 am workout is the only thing that wouldn’t get interrupted by all of these things. If you don’t have time, make it! Create an uninterrupted hour in your day to complete your workout. If exercising after work has worked for you and been consistent there is no need to change your routine, but if you are one of those who struggles with consistency the early morning time may be the only option for you. We all need to exercise, we know it is god for us. Does it take discipline? Of course, but it can be done and you may find that it is something you should have tried a long time ago.
When I worked at large gyms in the past, there would be so many people waiting at the door before we opened. Now that I have kids and more responsibilities, I realize why. If you struggle with a consistent schedule, take a look at your priorities and see where you can fit this important puzzle piece in.