Exercise and Disease Management

Ever wonder what risk factors are actually connected to diseases? Well let’s take a look at obesity, physical inactivity, and low cardiovascular efficiency as they are 3 risk factors that can be avoided through exercise.⠀
-Obesity is linked to heart disease, hypertension, hyperlipidemia, atherosclerosis, arteriosclerosis, stroke, and diabetes⠀
-Physical inactivity is linked to all of the above except for stroke.⠀
-Low cardiovascular efficiency is linked to heart disease, hypertension, and stroke⠀

Get Moving in 2019!

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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New Year, New Goals.

31 days of neglecting my blog and just feeling a massive blog plateau.  Last night I got hit with tons of new topics to start off 2018, which I am so excited to write in these upcoming weeks.

With the start of 2018, comes the mass resolution hysteria, for many they have already given up 6 days into the new year.  Why?  They verbally say the big goal out loud without actually breaking down the steps and creating the action plan needed to reach those goals.

In 2016, I wrote down my goals and how I was going to achieve them and put them by my door so that I would be reminded every day that I was working towards achieving them.  That year I was able to cross off 90% of the goals.  In 2017, I did the same thing only I did not place them somewhere I would see them every day and sadly, only hit 45% of my goals.  HUGE difference!

  1. So this year I broke my goals down into the following categories: Fitness, Business, Personal, and Social Media.
  2.  I then took green, yellow, pink, and orange flash cards and cut each color in half.
  3. Next I wrote down the main goal on the flash cards along with step by steps needed to reach that goal
  4. I found a spot on my wall that I see every day when I wake up and go to bed and taped each flash card so I am constantly looking at them and reviewing them.
  5. As I reach those goals I plan on tearing off the flash card and sticking it in my drawer.
  6. The ultimate goal of course: An empty wall by December 31, 2018.

Resolution is making the firm decision to do something, yet so many of us fall short.  This is because we get lost in the hype and forget to get down and dirty by creating the plan of action.  I hope you have not started losing motivation to chase those 2018 goals by creating an action plan, placing it somewhere you see them every day, and GO AFTER IT!

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.

Reach Your 2017 New Year Goals!

We are officially moving into week 3 of 2017 and many people unfortunately have already given up on their resolutions.  Personally, I am not a fan of calling them resolutions, simply because I believe they are more likely to be attained if we use the word goals & actually create a plan of attack vs just saying our resolutions.  Here are my top 5 Tips to reaching your goals in this new year!

  1.  Find an accountability partner.  Someone who is just as motivated or even more so to help you and herself/himself to reach your 2017 goals.
  2. Create daily and weekly goals.  For example, today I want to eat all of my snacks and drink 1 gallon of water or this week I want to lose .5-2 lbs (healthy recommended weightloss).
  3. Find a program that works for you and is something you can easily accomplish despite your schedule. For example whether you are someone who does not have access to a gym or you do, my programs come with 12 week, step by step exercises that you can modify based on your own level!  I recently just released my total body package so you can get all 7 of my e-books at a discounted rate!
  4. Write your goals down in a place where you know you will be reminded of them often.  I put mine always in my accountability chat that I have for my nutrition clients so we can keep ourselves and each other motivated.
  5. Don’t stress! If you had one rough day it’s not the end of the world, it’s called life!  Just pick it up, stay focused, and don’t stress!  Fitness should be fun! Definitely not a chore.

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 programsavailable to get your body in gear.

Why I don’t do New Year Resolutions

We are now 10 days into 2016, and some people are holding strong to their resolutions, some are losing focus, and others have already given up.  Last year I can personally say I was happy to have completed 75% of my 2015 goals.  That’s right, goals.  I hate using the word resolution.  There’s really no power behind the word other than “resolving” a problem.  Usually when resolving problems people relate it to quickly solving a problem, finding a one step solution to the problem.  Goals in my opinion is a word that you can put much more meaning behind.  There are short and long term goals, some require more or less action steps then others, but if you carefully plan out your goals with mini milestones suddenly they become much more achievable.

We all know that when the new year roles around the majority of people are focused on health, fitness, and financial goals.  “This year I am going to double my income.” “This year I am going to start saving money/save more money.” “This year I am going to lose 20 pounds.” “This year I am going to stop eating chocolate.” Ok, great.  How do you plan on doing that? What makes last year different from this year in terms of not being able to follow through with your “resolutions?”

Quick disclaimer: The following is a set of generic examples and does not include every single resolution out their or the exact steps you need to take to achieve your resolution, or how I prefer, your goal!  This is 100% my opinion/advice. I am also fully aware these are only a generic 4 goals out of the millions you can make for yourself.  My goal for this blog is to inspire you to create the necessary action steps needed to reach all of your 2016 goals.

So let me start with my first example: “This year I am going to double my income.”  If you work for someone, have you thought about what you have to change in terms of work ethic and value that you are bringing to the table in order for your boss to even want to consider doubling your income?  If so, have you set weekly/monthly goals for those steps? Do you run your own business? If so, what are you going to COMMIT to doing differently this year? Have you made your weekly/monthly goals?

On to my next example: “This year I am going to start saving/save more money.” If you didn’t save last year because of a personal problem like medical issues, job issues, whatever it is.  It’s a good thing this year you get a fresh start! If you didn’t get a chance to start saving because you value the $2,000 rolex more than you value your savings account, well that sounds like a priority problems.  Look at your expenses from last year and honestly evaluate where you think you overspent or unnecessarily spent and start from there! Instead of spending you money there invest it elsewhere or save up so you can reinvest that money into something that will give you a return.

Third example and fourth example combined: “This year I am going to lose 20 pounds.” “This year I am going to stop eating chocolate.” Analyze you’re eating habits from last year.  Do you just constantly make unhealthy choices, are you a binge dieter, are you an anxious eater? First things first, be 100% authentic with yourself about why you could not reach your fitness goals last year or why you had to make this years fitness goals.  Secondly, if you’re going on a “diet” do yourself a favor and remove that word from your vocabulary. Diets are temporary, lifestyle is forever. Instead of overwhelming yourself with trying to go 100% into the healthy eating I recommend making small changes.  The following are a few examples.

  1. Switch that bag of chips for an apple with nut butter.
  2. Swap the milk chocolate for dark chocolate
  3. swap the soda for juice and slowly start cutting them out and replacing it with water
  4. make it a goal to increase your water intake
  5. switch our the white carbs for whole grain carbs
  6. swap fried with baked/grilled

Again, there are many ways for your to slowly transition into a healthier lifestyle as it usually does not happen over night.  Those are just 6 quick suggestions.

How do I keep myself accountable for my own goals? I break them down into the following categories

  1. Academic goals
  2. Athletic/Performance Goals
  3. Business Goals (a sub category for both businesses)
  4. Financial Goals
  5. Certification goals to further my knowledge and accred ability while I am working towards my BS in Exercise Science with a minor in nutrition and MS In Nutrition and Dietetics.

I get 2 sheets of paper and write down every single goal that applies to each category and then tack the 2 papers next to the door in my room so that every day I am reminded about my goals. In my agenda (Im old school) I have my weekly and monthly goals.  At the end of each month I analyze what worked, what didn’t work, how I did compared to my goals, if I surpassed my goals, and then I adjust next months goals accordingly.  I do the same thing at the end of every year and thats how I make my goals for the following year.

Now go and crush those 2016 GOALS! I wish you the most successful of years!

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