Day 16: Cardio Moves

Day 16:  Cardio Moves People are always asking, 'what's the best cardio'?  The answer...... one that you like!  You are most likely to continue with something you like to do, over something you'll struggle to do, right?  Make it easy, make it fun...... get started! To get the most out of your cardio exercise, here are some concepts to get familiar with:  weight bearing vs non-weight bearing; impact vs non-impact. Rope jumping is pictured here, and is a very effective form of cardio exercise if you are able to perform impact exercise and are injury free.  It is weight bearing - you are standing, bearing your whole weight, and it is an impact excercise.  Let's break it down.......  Weight-bearing: all of your body weight is applied (loaded) Non weight-bearing: there isn't a load on the body - effective for people with joint pressure/injury, obesity Impact: is the strike force of the body - roping is low impact (1-2") and running is high (6"+) Non...
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Day 14: Get Your Groove On!

Get your groove on.......... pick some form of  Movement, and go all out!! Let's take another look at your Fitness goals.  If you haven't been specific and written out an Action Plan* for each goal, stop now and do it.  Once you've set forth your criteria, keep it in the Journal we discussed the first week (Post for Day 4).  Are you meeting the number of times you've set aside to workout?  Are you being consistent with your workouts?  Are you charting your progress? If for some reason, you are unable to keep your commitment for the day and don't Fit your workout in, move forward!. A key to being Successful is to stay in Action.  Acknowledge it and to the next.  If a certain time isn't working, guess what?  You have to choose a better time! Consistency - is key to maintaining a Healthy Lifestyle and reaching your goals.  That applies to: Frequency - number of days you are working out Duration -...
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Day 12: Choose Good Fat (F), Get Lean

F A T If this picture grosses you out - good!  Lol.  You can easily burn off one pound a week with an effective exercise program.*  That's the whole chunk in the picture.  Keep this visual in your head any time you want to eat something that's fatty or full of sugar.  At this stage of the game, there is probably a little voice that goes off in your head, or a feeling in your stomach before you indulge.  Listen to that - and you'll burn it off! SOURCES of 'Good fat' OILS:  grapeseed, olive, canola, coconut, soybean, sunflower NUTS:  almonds, walnuts, cashews, pistachios, hazelnuts. OTHER:  whole flax seeds, olives, avocado, peanut butter, sunflower seeds. Measure everything!!  Fat, oil in particular, isn't something you want to eyeball.  When cooking, let your pan heat up before putting your oil in - cast iron skillets are great for this.  Portion control is extremely important for nuts, peanut butter, avocados and olives as well.   2tbsp of whole flax seeds...
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DROP 2 SIZES!

Have you had enough of trying to squeeze into jeans 2 sizes too small for you?  Before you drive yourself really crazy, how about a shift in perception?  Focus on  being healthy. Take the pressure of 'skinny' and 'perfection' out of the equation.  You'll begin to accomplish a lot more.  You will find ways to fit in another trip to the gym, or hiking and biking.  As you change your perspective towards your health, results will flow, easily and effortlessly in many areas of your life. As you experience an overall sense of well being, you will seek new ways to live a healthy, natural lifestyle.  Your enthusiasm for exercise and eating well will be contagious!  Think of what a great role model you can be for family and friends. Become part of a Fit Nation -  focus on being healthy I'd love to hear how you add a daily dose of health to your life.  Please leave a comment!  Thanks, Paula ...
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