Thursday, April 26, 2012

Time, Dedication and Sacrifice = Results

No Short Cuts...Its just that simple.  I would love to tell you that there is a some magic pill,  an insane 5 minute workout or that just  crossing your fingers and wishing for a change is all it takes to get fit and healthy, but no such luck. Today its time for a lot of encouragement and a little tough love. You must commit to making your health a priority, simplify your life and find at least  20-45 minutes a day-  3 to 5 days week for movement exercises.  Notice that I did not say commit to going to the gym or doing a specific exercises,  just commit to MOVING.  When the time comes and you cant make it to the gym, put on your sneakers and walk around the parking lot of your job or walk up and down the stairs in your office or if you are home jump rope, hula hoop, do jumping jacks or go for a walk... Don't try, just DO!   

All change begins with a decision, remember to be mindful of your words, we often say that we are going to try to do this or that..trying and not doing can sometimes be the very same thing.   Time-Exercise  has to be a part of your calendar and daily agendas.  Dedication-Make it a habit and a necessary part of your day.  Sacrifice-Don't indugle in you favorite dessert everyday,  and at some point you will be sore and tired but in the end YOU will be better.

Thursday, January 19, 2012

Develop Good Habits INSTEAD of Resolutions

Most folks feel like they can conquer any obstacle and achieve any goal on December 31st and on or about umm…now, many of us feel like our resolutions are insurmountable mountains looming over us. I realize that this sounds a bit dramatic, but …. you get the point. Now instead of being motivating factors, the BIG Goals that we set for ourselves just a few days ago are negative reminders.  These resolutions were unrealistic.

We often fail to count the cost involved with change and focus solely on the end result or the big picture… consider the small paint strokes that will lead to the big picture. Change is uncomfortable, there is no way around it, but we don’t have to change cold turkey. Small steps can lead to big success. Instead of going on a fad diet, trying to run 1 mile every day, and doing 100 push-ups if you have been inactive, just start with 20 minutes of movement exercises everyday and adding five minutes each day.  You have to be aware of your own body and your limitations…pace yourself.

Researchers say it takes about 21 days to develop a habit. Lets stretch that out to 30 days. Start there. Not just with a plan that says “For the next 6 months I am going to... or for the year I will… just commit to 21-30 days of small changes.  Good habits are made from small steps like including breakfast everyday, adding some movement exercises each day, adding fruits and vegetables to your meals and cutting your cheat days to just one cheat meal a week. You have to change your mindset. Don’t view it as a punishment but as an investment in your healthy future. Take it one day at a time and celebrate your small accomplishments.

Stop Trying…Start Doing!!!!

Wednesday, December 21, 2011

7 Simple Ways to Burn More Calories During the Holiday Shopping Season

Now we can shop while we drop inches and  burn calories! During the holiday season we all find ourselves a little short on time (and money) with a long gift list that usually includes hours of shopping. Although this is not my preferred method of exercising, we can make the most of this time.  Before we get to the quick tips the first thing to think about is wearing the correct shoes. It is not the time to make a fashion a statement…wearing uncomfortable shoes could sack your plan before it gets started.  So here are 7 quick and easy tips to help you burn extra calories:

* Park further away from the mall or store.
Not only will this help you burn calories but it will also keep you from driving around the parking lot for 20 minutes waiting for a closer spot!
* Take the stairs and not the elevator or escalator.
* While waiting in the checkout line, do some calf raises, bag squats, leg raises etc…
* Power walk between stores. 
* Walk around the mall for about 20-30 minutes.
At the half-way point through your shopping list, put your bags in the car and make the mall your indoor track ( walking only please no running, I would imagine that would be dangerous and could get you arrested) Hahaha!
* Speed walk or run pass the cinnamon bun or pretzel store!   Never go to the mall on an empty stomach and drink plenty of water. Eat before or wait until after-No Mall Food!
No Excuses Only Results!

Tuesday, December 13, 2011

Active Rest-Make Every Second Count

What do you do in between sets? Do you stand around, flop to the ground or rush to take a seat?  While that may allow you to get a quick breather before the next exercise, there is a more effective  and efficient way to use that time! Get the most from every precious moment of your workout by using Active Rest.  Active Rest aka Active Recovery  is a simple concept that will help to improve your workouts and stamina. It is low intensity exercise  performed  during  the “rest” periods of a workout, typically these simple exercises or movements are done between sets at 30- 45 second  intervals. This keeps your heart rate elevated for longer periods of your workout which in turn makes your body a fat burner machine and helps you to burn more calories!  Some of my favorite active rest exercises are hula hooping, stretching, sit-ups, push-ups, leg raises, and jumping jacks. * I must note that hula hooping is the funniest, especially when done in a group setting…you will crack yourself up and keep your heart rate up at the same time! Implement one or several of these over the next few weeks and you are sure to see and feel a difference.  No Excuses, Just Results!

Sunday, November 27, 2011



Rise & Shine BLITZ NATION!

Lets start today off by making the best decisions for our health and fitness. No Excuses!!!

December 31st is right around the corner. Many people will take the next 34 days and give in to the holiday stress and over indulge in unhealthy treats and then on the 34th day make a resolution to "get it right". Most of you probably remember the resolutions that you made last year. If you were committed to your resolution for more than 2 months, you did better than the average resolution maker. In fact, most New Year's Eve resolutions won’t make it to the end of January.

Well, I just wanted to remind you that you don’t have to wait until 2012, you can resolve to make a lifestyle change today and smart choices now.  We can’t afford to have a Cheat Month but we can have a Cheat Meal once a week.  I know that the holidays will be tough with parties and receptions, grandma’s pies, aunt Betty’s cobbler and so on, but remember; you are ultimately responsible for what you choose to eat.  Just remember that food is not your reward, enjoying a healthy life is.

Remember to change your body; you have to first change your mind. Stop Trying. Start Doing. No Excuses!!!