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Here is tip #2 coming to you…this one I am a firm believer in- break a sweat daily. In my video you’ll see below- you may hear some wind or a different tone of voice cause it was immediately after my run this morning. The thing is we left at 8am to head back home from a quick trip to NYC but one thing my husband and I both did was went for a quick 10 minute run each. We took turns but both got that quick burst in. Here is a few reasons why I suggest even a quick 10 minute workout a day even when time isn’t always seeming like its there for it.
Here's a quick example of a 10 minute workout when you are crunched on time 3 rounds- 10 reps of each 1. Knee hugs 2. Frankstein kicks 3. Arm Circles- circle in both directions Workout 4 rounds :30:15 Speed Step ups ( go up and down on a low step as fast as you can) Incline Pushups Single Leg Deadlift to a knee up Other side Deadbugs If you have any questions on these, shoot me a message and I will send you a quick video of what it is. Give it a try when you are in a time crunch or heck even if you aren't motivated to a do a full workout. Get moving :) Tip #3 will be a fun/ relaxing one!
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Over the next 12 days, I am going to share 1 video a day to help you stay on track during the holiday season. My first tip is to stay hydrated. The video below shows a quick explanation as to why but I like reading over video so I thought I would share a few reasons why in more explanation below: 1. Improve performance- when you are hydrated your muscles and organs can properly . 2. Help you feel fuller longer which can aid in weight loss 3. Helps lubricate joints- (cartilage contains a whole ton of water so this aids here) 4. Regulates your body temperature. 5. Flushes out the not so great stuff aka waste 6 Reduces the chance of a hangover- heck in this time of years with the holiday season upon us, this could be huge! Alright, stay hydrated and be on the lookout for tip #2 tomorrow. Frequently when people start a workout or nutrition plan, you wanna go crazy and jump all in. Go at it as hard as you can- which can feel great and be really motivating cause you see super quick progress and well everything just seems to flow. Then the trouble comes, you oversleep one day or you didn't sleep well or you had a party and you ate terribly- what can often happen? It tailspins, everything was perfect but then you fall off after ya have an oops. But the thing is when it comes to health and wellness, workouts and nutrition- you don't have to be perfect- you just have to have consistent daily actions and do the best you can. Not every day will you most likely be able to get the gym and get a workout in, not every day will you be able to eat perfect. You have a life outside of workouts and nutrition in most cases. Strive for making healthier choices. If you can't make the gym one day go for a walk, work on fixing one meal at a time or if you struggle with prepping healthier meals- order from a meal prep service for a few days. Some simple tools that I like to use are as simple as a checklist for the day- my 4 that I like to track are- 1) Workout- did I get a workout in? Not everyone will be the most intense but getting daily movement helps so much. 2) Water intake- I shoot for a gallon a day 3) Nutrition- did I eat in line with my goals? I like tracking cause I can have more options with what I eat 4) Sleep- 6 hour minimum At the end of the week if I get above 35 checks, I know I am in a good place for my health and fitness goals. Depending on your goals, your checkbox could be different. There are definitely faster ways to hit goals, but being functional, social and comfortable in every day life matters too. If you need help with this, shoot us a message and we can help ya set up a plan that will lead ya to where you want to go! Turkey Meatballs
Author: The Simply Nourished Team Serves: 12 meatballs (4 servings) INGREDIENTS ●1 lb. ground turkey ●1 cup shredded zucchini (lightly squeezed to remove some of the liquid) ●1 tsp. dried Italian Seasoning ●½ tsp. garlic powder ●½ tsp. onion powder ●¼ tsp. crushed red pepper (omit for AIP) ●½ tsp. sea salt ●¼ tsp. black pepper (omit for AIP) INSTRUCTIONS
Recipe taken from The Real Food Dietitians The basics you need for a workout plan at home or in the gym... like basic basics are these kind of movements.
1. Hinge/ Squat 2. Pushing Exercises- Vertical and horizontally 3. Pulling Exercises- Vertically and Horizontally 4. Core and Carry Exercises The ratio of these exercises will vary depending on a handful of things but that will come in the next few days. It depends on your goals, frequency of training and any injuries or limitations you may have. In the next few posts, I will break down the movement components and then go into the factors. The holiday season can be hard for those looking to lose weight. You have high-calorie foods everywhere… You may be spending more time with family and friends… And there are plenty of parties you’ve probably been invited to. But how can you manage to keep your goals on track, if you’re invited to parties where there are tasty treats tempting you everywhere? It’s easy….you can still stay on track and enjoy the festivities when you follow these tips: 1. Choosing Your Foods Wisely There will be plenty of foods to choose from, so you need to be sure you’re making the right choices to keep your weight loss on track. Studies show you consume the most food with your first plate, so make the best choices then to keep you moving in the right direction. Be sure to choose lower-calorie foods, like veggies and fruit, and including lots of appetite-suppressing protein. 2. Drink Responsibly Alcohol can supply your body with lots of empty calories that often go straight to your hips. And, most glasses don’t have an easy measuring system, so filling up your glass may give you double, if not triple, the calories you’re expecting. You could opt for a lower-calorie drink option, or simply count for 3-seconds to make sure you’re getting the right serving size. 3. Get Your Sleep the Night Before If you want to be sure you’re not going to overdo it at your holiday party, be sure you’re getting plenty of sleep the night before. This tip goes for all scenarios, and not just for holiday parties. Studies show people getting less than 5 hours of sleep, crave unhealthy foods, and have increased appetites. This could easily derail your progress—especially if there are lots of high-calorie desserts or entrees around. 4. Practice Mindful Eating Mindful eating is a process where you take smaller bites and you chew slower and longer. This process does two things for you: 1) it really lets you appreciate the food you’re eating, and 2) tricks your brain into thinking you ate more, so you feel full faster. This could be one of the easiest way to cut down on calories. 5. Use a Smaller Plate This tip can be used anywhere, and is not just reserved for parties. When you use a smaller plate, it gives your body the impression that you ate more than you really did. Plus, when you’re adding salad, fruits, and veggies to your plate, there’s not much room for anything else (except protein). You can save yourself a lot of calories, just by switching to a smaller plate. As the holiday season ramps up, you may be invited to parties each weekend. And this may be great for your social life, but might not be that great for your waistline. But, if you keep these tips in mind next time you hit the party circuit, then you could maintain fun this holiday season while keeping your weight loss—or any other goal—in check.  i There are a few things that go along way when it comes to having success in your fitness program.
Here we are…
Smack in the middle of the holiday season. Even though it doesn’t feel the same… The stress is still there. Or maybe it’s even higher than it was before. And between the holidays and being locked down… You may feel like eating—and eating a lot. This is stress eating, plain and simple, and can really do damage with your weight. This is one reason why many people hit the gym in January…to work off all the food they ate over the holidays. So how can you prevent stress eating from denting your weight loss? Follow these 3 tips: 1. Remove Temptation The easiest way to prevent sugary candy, or other high-calorie goodies, from setting you back is to remove the temptation in the first place. If it’s in your house….you will probably eat it. But if you can remove the temptation in the first place, it might make it a whole lot easier to keep you on track. 2. Maintain a Healthy Meal Schedule If you can maintain a healthy meal schedule, you will be less likely to experience hunger and cravings throughout the day. Skipping meals often results in low blood sugar, which can lead to cravings, or just mindless eating. And when this occurs, you’re more likely to gain weight. Maintain your eating schedule so you can keep your blood sugar levels under control, and keep cravings away. 3. Choose Your Foods Wisely If you do find yourself binge eating due to stress, then choosing the right foods could go a long way to keeping the weight off. Instead of choosing high-calorie foods, opt for fruits and vegetables, to satisfy your sweet tooth, without packing in the calories. Keep healthy foods on hand, and junk food out. Although the holidays are notorious for creating stress, which often leads to stress eating, it can happen all year long. And stress eating can move you backwards when it comes to your goals. Don’t let stress eating ruin your results. Keep these tips in mind during the holiday season—or any time you feel like the stress is too much and you’re looking for a tasty treat. One of the most common questions as a trainer I get is- I haven't worked out in a long time... how many days should I workout?
This answer could be different for many but for most people I recommend 2-3 days a week with a day off in between to establish a routine and build a habit that they can sustain. A lot of times we start a routine and we are uberly duberly excited and go every single day but then one day we have a work meeting that runs late or a kid gets since or we oversleep then we fall off but if you start small and build, you can make changes and shoot for that minimum 2-3 days. If you can shoot for getting a movement goal like a step count each day, that will do wonders. But keep it simple and start slow with 2-3 workouts and get in a habit, then build from there. |
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