It is very easy to let excuses, time, other tasks get in the way of your workouts and your overall success. We can have the best “intentions” to workout out, but life just seems to keep getting in the way.
Your morning is the key to success; it can be a routine that sets your day off to great start and it can start your day off to not so great too.
I have never been a morning person, but I have made my morning ritual such a habit that now the “know” of how good I will feel over weighs the unwant to get up.
I wake up around the same time everyday. I might vary an hour or so depending on what time I go to bed. This keeps your body in a routine making it much easier to get up in the am.
Set your workout clothes on your alarm .. Now you have to pick them up, making it much easier for you once they are in your hand to put them on!
When I get up the first thing I do is three full sun salutations and some light stretching. This gets my blood flowing, my body energized and motivated to start my morning exercise routine.
I then begin my morning mediation. Now that my body is feeling good, I want to train my brain to do the same. Don’t over think this, getting your mind settled through meditation (even if its 5 to 10 minutes) is effective at reducing negative mood, fatigue, and confusion. Starting the day with a centered mind helps you keep your goals in sight and stay on track.
With these simple tips you can start your day off on the right foot and get you in the right frame of mind to conquer anything that gets in the way of you and your workout!
As more and more people in the West pursue yoga in its various forms, whether at traditional centers, in the high-powered atmosphere of sports clubs, or on their own, they begin to realize that far from being just another exercise routine, yoga is a discipline of the body and the mind
When your hungry and in a pinch for time, it is easy not make the most positive decisions. Here are some easy, healthy, delicious snacks to keep you feeling good and looking even better!
#1 Seaweed and Avocado Delight
Square of nori with sliced avocado and a sprinkle of sesame seeds for a savory snack Seaweed is rich in vitamins and minerals, and avocado is full of healthy fat.
#2 Pumpkin Nut Butter
Blend a half cup of almond, cashew, or sunflower butter with one cup of pumpkin puree and one teaspoon of pumpkin pie spice. This tastes great with sliced apples, celery, cucumbers, and carrots. Pumpkin is a great source of Vitamin A which keeps skin healthy, radiant, and nourished. Nut butter is a great source of good fat and fiber for increased energy and decreased cholesterol.
#3 Banana Protein Pudding:
This easy recipe only takes 4 ingredients for the perfect healthy snack to curb those sweet tooth’s. All you need is 1 ripe banana, 1/4 to 1/3 cup of full fat coconut milk, 2 tbsp of chia, seeds, 1 scoop of vanilla whey protein powder. In a food processor combine all ingredients place in tupperware and let chill for 30 minutes to an hour.
#4 Fruit Leathers:
This two ingredient treat is not only easy, but will keep your kids happy and healthy … Strawberries are great for boosting immunity and lowering inflammation. So now you can feel good about giving your kids these delicious treats.
There is so much power in the daily routines that we commit or don’t commit to.
It is the reasons some are successful and the reason others are not.
If you look at the very successful in life (i.e top athletes, politicians, business men, pastors, actors, etc … ) They all have very diligent routines.
Most wake up before the sun and start their day with meditation and/or stretching/exercise or movement of some sort.
They plan ahead, writing down their week on sunday nights. Then recapping the night on what the next day has in store for you.
They Invest in themselves .. they set time in each day to write down their goals, dreams, and aspirations. It is astounding on what you can achieve when you know it is what you want.
Here are some helpful tips from Holden Rethwill on what to do to make your routine work to your advantage….
Having routine in our lives, has a huge impact on the person that we are today. From getting a routine sleep pattern of 7-8 hours, to eating food that properly fuels us, to making a fitness regime a true constant in your life.
Whatever plan you choose keep it routine. Don’t workout one day and then take 6 off, or eat a healthy meal combined by 6 not so healthy. Consciously decide to make good, healthy, beneficial choices that are realistic and able to be sustained long-term.
Remember to embrace the journey and live life with balance and clarity!
When I first sit down with a client I have them bring in a week of meals that they have consumed. Many of the first comments people make to me is “I don’t really consume that many calories”… I proceed to ask them what calories mean to them?
Nine out of ten times the person I am speaking with has no real definition of a calorie. We have been bred to think that calories are bad … the less calories we eat the healthier we will be right?
It is about consuming the good units of energy (i.e. calories) and fueling our body to be the most high-powered machines we can be.
Take for instance a Nabisco 100 calorie pack … yes it only has a 100 calories, but what do those calories consist of? Chemicals, gmos, and no nutritional value.
Is this really going to get you to feeling the best you can?
Or what if you consume a free range chicken breast, salad with olive oil and avocado, and 1/2 a baked sweet potato… Yes this has more caloric density but the meal is filled with good proteins, fats, and carbs that are going to keep your body fueled efficiently and keep you satisfied much longer.
Here is a great article from Tabata Times in regards to how bad calories whether low or not can actual trigger you to crave more of the “bad” stuff and become much more hungry.
So I challenge you Fit Ones to research what it is that you are putting into your body. Read the back of the label and if the ingredients contain chemicals or additives it probably is not the best choice for your overall health.
What are some foods that could be causing you more harm than good …
Here is a list of a few I found:
100 calorie packs of anything
Fat Free dressings
and Basically anything on the “low-calorie” menus at your local fast food restaurants.
If you are looking to get your loved one a Valentine’s Day gift they will really use and appreciate, give them something that will help them stick with their resolutions. Here are a few ideas to help get your creative juices flowing!
#1 Massage – The benefits of massage after exercise are many, but few people actually get themselves one. This can be the ideal treat for your significant other. You will make your partner feel amazing and loved all at the same time. They will also be ready for their next workout!
#2 Workout Shoes – Athletic shoes are the one thing that people hold on to way to long. I think its hard to justify spending all the money on yourself, so this is the perfect opportunity to get something you really want, but find it hard to pull the trigger.
#3 Fitness Apparel – Buying good workout apparel is always a great gift. Especially when you live in it like me. Treat your special someone to a Lululemon gift card, or maybe take them to your local sporting goods store like Scheels or Sports Chalet and let them pick an outfit of choice. If you really want to go all, you can even pick matching outfits for each other.
#4 Get Away and Enjoy Each Other – My husband and I call these “Lover Trips. Just a quick up and back getaway trip with the one you love. To really keep it fun and exciting you can pack your partners bag have it ready to go and literally whisk them away!
# 5 Apple Watch – This is a fun gift that will be chic and help keep your loved one on track with their health and fitness goals.. You can track your daily activity. Control your music using only your voice. Pay for items just like that.
Now you have the tools to get your fit loved one a gift they will really enjoy!
With New Year’s Resolutions, Weight-Loss Goals, and Diet and Fitness Trends galore … How do we not fall into the infamous trap of 2 week resolutions fails and keep it to a 360 day success…
Here are some great tips and tricks that you can do this New Year that are very easy to stick to, will help you lean out, and won’t make you feel like a crazy person.
#1 Eat Protein: protein satisfies, and curbs cravings. Pairing protein with carbohydrate-rich foods slows down the absorption of sugar from your stomach into your bloodstream, which may help keep your blood sugar from skyrocketing and fight cravings. Protein has a higher TEF compared to carbs and fat meaning you’re actually burning more calories to process protein than to process the other two. Protein repairs muscle and helps aid in recovery.
#2 Lift Weights: Lifting weights builds muscle … muscle burns fat = the more muscle we have the more fat that we burn. Lifting weights helps with Osteoporosis. Lifting weights improves bone density. You will feel empowered .. Goodbye damsel in distress .. Hello I am woman hear me roar. There is something so powerful in being able to lift weights you didn’t feel you could, or simply carrying your own kids, groceries, etc ..
#3 Do something Physical Everyday: Be active everyday and more over on your days away from the gym fulfill your passion. When you are active you get your endorphins running, release stress, and get more energy throughout your day. The more consistent you are, the easier working out becomes. Go for a Hike, do a yoga practice etc .. Changing it up each day will keep working out fun and new as well.
Here’s to balance and sustainability this 2016 Fit Ones. Embrace the process and remember that small changes lead to big wins!
We are a Scandinavian family so we have kept the Norwegian tradition alive. We begin our celebration on Christmas Eve. We have a traditional Scandinavian meal that consists of Swedish Meatballs, mashed potatoes, lefse (which is a potato based tortilla) and Leutefisk (a white cod soaked in lye); this is not a fan favorite but the die-hard norske’s will consume at their own risk . I always have to chuckle when a spouse or significant other comes over for the holidays and they always steer very clear of this Norwegian delight.
After we have our delicious dinner, we all sit around the tree and begin to open presents. As we open we are then served with our Scandinavian dessert called riskrem (essentially its a rice vanilla pudding) and we top it with lingonberry sauce. We place one almond in a random dessert dish and whom ever gets the almond gets good luck for the rest of the year.
Then we continue opening gifts one at a time until they are all opened under the tree. Then we place some cookies and carrots out for Santa and his reindeer and go to bed.
In the morning when we wake up, we go to our stockings and find out if Santa thought were naughty or nice… and that is how Christmas is done Norske Style!
It seems like this can be a very stressful time of year. We start to let the stress over ride one of the most joyous times of year …
Here are some simple tips and tricks to stay calm and be merry : Donate Your Gifts: Give a gift that keeps on giving and Donate to a Charity or a couple of charities in the giftees honor.
Focus on being rather than doing One of the best ways to feel merry this time of year is to focus on the real reason for the Holidays. Make a list of the 10 things you are most grateful for in your life, and review them every morning for the month of December. Monitor how this simple activity impacts your life.
Don’t feel bad about saying ‘No’ There’s only so much time in a day, and with all the extra commitments at the holidays, don’t feel guilty about telling people ‘no.’ Sometimes saying “no” can be very empowering and also allows you to do the activities in life you really want to do and not that you “have” to.
Delegate: Ask for help. If you’re hosting Christmas dinner, have your family bring a side, dessert, app, adult beverage etc … or ask your spouse or children to help with cooking, decorating,, taking out the trash, etc. The key here is Delegate!
Take it One Step at a Time: Life is challenging enough as it is, and with all the extra commitments and things that have to get done this time of year, it can cause panic and chaos for even the most mentally tough people. When you find yourself moving a million miles an hour, take a step back and slow down. Instead of getting overwhelmed in everything you have to do, focus on one task at a time. Looking at one thing in front of you compared to the big picture makes it much more manageable.