Quick Tip – Rollerskating

There are many activities we do with our children, that with a bit of effort can increase the effectiveness, calories burned, and muscle strength.

Today, I went rollerskating with my daughter, a favorite activity of ours.  My goal is to get my heart rate elevated for a prolonged period of time, sweat a bit, burn some of those calories and even build some muscle.

If you hold your arms out to the side, up in the air, for a second, its easy, same thing when you squat down. BUT, if you keep your arms there for an extended period of time, you will begin to feel the burn as gravity does its work and the muscles begin to work as you are holding them there.  Same thing, with the squat.  So what I do is keep my feet moving and work my thighs by squatting down into the moves and using my thigh muscles to push my feet out and pull them back in, all while maintaining that squat.

Keep moving until you feel the burn, then hold it a bit longer to make it worth it.  I use the burst mentality to make the most of my time.

3-5 minutes of warm up.
3 minutes of stretching muscles.
20 second bursts of movement in the squatted stance with 10 second intervals of relaxed gliding between. (3 minutes 30 seconds total at a time)
3 minutes of cool down.

Today, we were only at the rink for a couple of hours. (1 hour of it that I could skate) So, I did several reps of the above workout.

Quick Tip–Tempt Yourself!

I’ve spent my time employed in an office. I’ve seen the candy dishes, the boxes of bagels and donuts that come in from well meaning vendors to lure us into using their line of products, the cookies from happy clients who made it special for you…  This is like triple death to many.  You take a job, you sit all day to do that job, you have no “time” for exercise, and people bring in empty calories as a “treat” for you.

Even when I worked in the offices, I frequently stocked my own “candy dish.”  Here is my candy dish today!

 

When we set ourselves up to succeed, it is so much easier!  If you would like more quick tips or additional support or coaching, contact me.

Quick Tip–How to get Prolonged Energy Throughout the Day

How we begin our day, every day, sets us up for prolonged energy or a lack there of. 

Breakfast is the first meal you eat each day. No matter what time you eat, it is still your “break fast.”  What you eat is just as important as when you eat.

If you begin your day with nothing but carbohydrates (breakfast cereals, bagels, donuts, etc.) you are setting your body up for a blood sugar rush and then a plummet.  PLUMMET = ENERGY DROP

Glycemic_blood_sugar_chart

When you begin your day with a high quality protein and some fiber it then allows your body to work efficiently and avoids that drop in energy and also avoids the spike in cravings.

Begin your day with a quality, plant based protein and you will find that you don’t get as hungry, early in the day, and that your energy levels are more stable, all day long! When you are a busy mom, like me, a fast smoothee is an amazing way to begin the day, giving me all day energy and it also gets me through to lunch without all the nasty cravings.

For more information on healthy eating, quick tips, coaching or health promoting products, contact me. I’m happy to be of service.

Quick Tips–7 to 9 Daily

veggies

The CDC reports that eating plenty of Fruits and Veggies could:

"Eat your fruits and vegetables." You’ve likely heard this statement since childhood. Research shows why it is good advice:

  • Healthy diets rich in fruits and vegetables may reduce the risk of cancer and other chronic diseases.
  • Fruits and vegetables also provide essential vitamins and minerals, fiber, and other substances that are important for good health.
  • Most fruits and vegetables are naturally low in fat and calories and are filling.
Find ways to fit them in!!

Here are some ways I fit more of these colorful gems into my daily life.

  • Start be blending 1/2 a banana and some berries in a smoothee.
  • Mix a 1/2 cup of veggies in with your eggs in the AM.
  • Keep an apple, orange, or grapefruit with you for on the go snacks.
  • Keep Veggies and Fruits washed and prepped ready to eat. – When they are all ready to go.  When they are prepped and ready, it is so much easier to reach for them when the mood strikes. (Helps us to avoid grabbing cookies or chips instead.)
  • Fix an extra veggie with dinner.  It doesn’t’ take that long to heat up an extra serving of veggies when prepping the rest of dinner.
  • For a dessert or snack – opt for fresh fruit instead of ice cream!
  • Salads are good for any time of the day and aren’t all just leafy greens (even though they are tasty and do count!)  Try a tasty broccoli salad or a mixed fruit salad.  Keep away from the polluted HV ranch dressing – even try making some of your own.  Smile

Zero_Fruits

What are some of the ways you like to fit your 7 to 9 in each day? 

Quick Tip–Avoiding Sitting Disease

It’s a new year and may have pledged to get into better health! According to JustStand.org sitting for long periods of time can be compared to smoking.

  • Sedentary lifestyles increase the risk of cardiovascular disease. “For people who sit most of the day, their risk of heart attack is about the same as smoking.”~ Martha Grogan, Cardiologist, Mayo Clinic

Here is a quick video with some tips to combat that “Sitting Disease.”

Here is a few of the statistics provided on JustStand.org!

About_Sitting_-_JustStand_Org

Tomorrow is 2015 – What is in YOUR Fridge?

In May of last year a reporter came to my home to report “What’s in My Fridge.”  She wanted to know what she would find in a health coach’s refrigerator.  It was an excellent opportunity to evaluate if I was actually LIVING what I teach/coach/preach.

Today, as you are preparing for the NEW YEAR, think about what is in YOUR fridge?

Is your resolution, or goal, for 2015 to become healthier, to lose weight, to improve your health statistics?  If you are setting realistic goals, You NEED to set yourself up for success. If it isn’t in your refrigerator or pantry, you are less likely to eat it.

Tips:

  1. Eliminate Soda and sweet drinks. Ramp down slowly, if you are used to drinking multiple sodas (or the gallon jug per day from the gas station) to keep from having caffeine withdrawal. You can reduce your caffeinated beverage by a cup a day until you have weened yourself off.  I switched to a natural soda for a while until I was ready to cut it out almost entirely.  (Izze)
  2. Switch to whole foods. Eliminate low fat/no fat.  Eliminate artificial sweeteners.  Look to fresh whole foods for high fiber, nutritive choices… apples, strawberries, grapes are sweet…  carrots, celery, and cherry tomatoes are crunchy… a sprinkle of Himalayan sea salt and they are great!
    Stock your Fridge 1 Health Grease Monkey Stock your Fridge 2 Healthy Grease Monkey
  3. Throw out the processed foods. Our media and advertisers have done an exceptional job of making us believe that we can’t do it all and eat too unless they do it for us!  LIE!  Bald faced LIE!  It is just a matter of learning new habits.  I have done it, it is possible, and you will LOVE the difference!  I enjoy showing people ways to create tasty treats and to make sure you have healthy foods, even when time is short!  When you stock up on the Whole Foods, you should immediately eliminate all the processed to make room for the healthier options.
  4. Gluten FREE does NOT equal HEALTHY. Many companies have jumped on the “Gluten Free” band wagon.  I have news for you… Processed food is Processed food whether it has Gluten or NOT.  😉  (Also, Fat free, sugar free, or any other “FREE” does not equal healthy.)
  5. ASK FOR HELP. Not sure where to begin. Ask for help.  JUST ASK.  I enjoy helping others and assisting them in learning to live healthier lives.

You don’t need to make the change all at once!  Even One Change Counts! I have videos to help you learn, blog articles, coaching, classes, and many friends who all work to share the good news. That healthier can be done.

Happy New Year!  Make 2015 HAPPY, HEALTHY, AND PROSPEROUS!

New Year Wishes