New Outlook On Exercise

I challenge you to start looking at exercise as a means for improving your quality of life and not just as a means “to tone” your arms. ⠀

Did you know that exercise can reduce your risk of dying from⠀
-Cardiovascular Disease⠀
-Coronary Heart Disease⠀
-Hypertension⠀
-Colon Cancer⠀
-Type 2 Diabetes⠀

Exercise can be used for so much better than just “to tone.” I mean, if you or a loved one suffers from these diseases or it runs in the family, think about how many more moments with that person would mean to you because they or you decided to take control of their disease and manage it with proper exercise.⠀

Learn more about the best online fitness program which includes comprehensive programs focused on shifting towards healthier eating habits, staying fit, and building a better booty. You’ll also find a variety of fitness apparel to help get you that extra motivation to take your goals to another level. Contact me today to learn more about the best fitness programs available to get your body in gear.

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6 Habits That Destroy Your Otherwise Healthy Lifestyle

Creating a healthy lifestyle is all about habit.  Just like good habits, there are also bad habits.  Some of them are killing your healthy lifestyle journey, and you may not even realize it.

  1. Lack of Sleep:  Sometimes, life requires you to lose sleep, and that’s ok.  The problem is not a few nights of lack of sleep, the problem becomes too many nights without adequate sleep. Sleep is so crucial.  I know we all know how awful it feels after consistent sleep deprivation.  What many people may not know is that lack of sleep triggers an increase of cortisol hormone to be released in our bodies, which may cause us to bloat and have difficulty losing weight.  Without Sleep our bodies cannot properly repair the muscles we just worked out.
  2. Restriction:  Leading a restrictive diet, leads to binges and constant yo-yoing and that’s not what we want.  I’ve said time and time again it’s about establishing a balance of consuming more health foods than junk foods.
  3. No Exercise or No clean foods:  Sometimes eating clean is the easiest part of the nutrition and fitness equation.  For others exercise is the easy part!  But they go hand in hand! Not exercising or not eating clean but doing the other is only half of it and yields not so great results.
  4. Alcohol:  Going ham on the drinks during the weekend, EVERY weekend, is KILLER to your healthy lifestyle.
  5. Not reading nutrition labels:  Never go by the front of the packaging, read the label and pay attention to the ingredients!
  6. Not Meal Prepping:  Buying “healthy” foods from restaurants is no where near as good as prepping and cooking your own foods where YOU control everything.  Sometimes the cleaner options are still loaded with hidden salt or sugar.

Learn more about the best online fitness program which includes comprehensive programs focused on shifting towards healthier eating habits, staying fit, and building a better booty. You’ll also find a variety of fitness apparel to help get you that extra motivation to take your goals to another level. Contact me today to learn more about the best fitness programs available to get your body in gear.

Exercising When Sick

I get asked all of the time, is it ok to exercise when sick? Should I take off?  Obviously, at the end of the day we need to listen to our bodies, however here’s what science says:

  • It is ok to exercise if your symptoms are above the neck.  For example, runny nose, congestion, etc.  Obviously, you shouldn’t expect to be able to exert maximum speed, agility, force, strength, etc. as your body is fighting off a virus
  • If your symptoms are below the neck, ie. body aches.  It is definitely not recommended to exercise even if you don’t have a fever.
  • If you have a fever, even if your symptoms are only above the neck, it is also not recommended to exercise and let your body rest and battle out the virus.

Now, is there a way to strengthen your immune system via exercise? There is! Science Says:

  • The best exercise and really only type of exercise that has been proven to strengthen your mine system is aerobic aka cardiovascular exercise.
  • These days, resistance training is gaining popularity as people mainly women are realizing how great it is to strengthen and shape up your body.  In terms of immune system strengthening however, it actually hurts your immune system and does nothing to strengthen it.  That being said, it does not mean you shouldn’t do resistance training exercise, it just means you should consider adding cardiovascular training and a clean diet to help strengthen your immune system as resistance training has an amalgam of other benefits, which I have previously blogged about!

 

Learn more about the best online fitness program which includes comprehensive programs focused on shifting towards healthier eating habits, staying fit, and building a better booty. You’ll also find a variety of fitness apparel to help get you that extra motivation to take your goals to another level. Contact me today to learn more about the best fitness programs available to get your body in gear.

My Experience at the WSSC

Last week was  nuts to say the least! Tuesday I spent from 10am-6am studying for my Chemistry exam.  Took a 30 minute cat nap and left to Day of 1 of my Kettlebell Concepts Level 1 Certification workshop.  Amidst Day 1, I left back to school to take the Exam and then rushed right back to finish Day 1 of the course.  For those of you who are new to my blog, I am very much into Crossfit.  In crossfit, we are constantly using the Kettlebell in our WODs.  So for me, the biggest take home from this course was not a movement, but being able to perform every movement and be consciously aware of how the way it was carried out is affecting my form and efficiency.  I am happy to announce that I did pass the practical and am one online exam away from officially being Kettlebell Level 1 Certified.

So that was part of the pre-conference to the WSSC (World Spinning and Sports Conference).  Moving onto Friday battered and bruised from all of my Kettlebell mistakes I took 4 workshops/lectures.  My day started with a 9am introduction to ViPR.  The only way to describe the ViPR is its close resemblance to the strong man log, only not as heavy and not meant for single direction lifts.  It is incredibly dynamic, which makes it great for all ages.  Definitely plan on investing in my own ViPR to add to my current regime.  Then at 11am I attended a Lecture on the Paleolithic/load carb dieting.  Though I am not a fan of the low carb lifestyle simply because of how important the right kind of carbs are for our bodily functions (Refer to macro post).  I did however, learn the reasoning behind it and got more educated on why it is beneficial to people who are obese.  At 2pm I took a workshop entitles Shock Wave.  Basically one full our of interval sprints on the spin bike.  Mind you haven’t done a spin class in YEARS so imagine how I felt after one hour of interval spinning.  It was death and I’m still feeling it.  To end the first day of the conference I attended a 4pm on the Adrenal Fatigue myth.  In summary, the lecturer basically said that people think its from exercise, but in reality more than it is from over training it is from lack of sleep and overall exhaustion.

Saturday morning I missed my 9am workshop due to a fluke bug that hit me like a truck friday night, so I slept in.  I ended up starting the day at the 11am with a workshop entitled “Advanced kettlebell lifting for Metabolic and Neurological Adaptations.”  After that workshop, I am even more excited to pursue my level 2 cert as well as incorporate the circuits we learned as a part of my warm ups. 2pm was the booty belly bootcamp.  When I arrived to the room and saw a plastic board with resistance bands tied around I was intrigued to say the least.  Fast forward through the whole workout and I was DRENCHED! I thought some of my WODs were tough, but I got my booty handed to me by the “Club e-fit.” 4pm was a lecture on busting through training plateaus where we went more in depth into periodization programming.

Sunday was the final day of the conference and my day started with a 9am mobility is freedom workshop.  I left feeling like a brand new person.  4 days of beating my muscles up, I can’t think of a better way to have ended the conference.

Overall, I loved everything I did and learned at the WSSC and will definitely be back next year!  On thursday, my posts will be back to normal and I will be blogging about Dark Chocolate as requested by a client/friend of mine.

Happy Tuesday!