No Time For Exercise?

It’s interesting, I tend to hear the excuse “I don’t have time to exercise” a lot.   I realize we all have busy schedules, but this excuse doesn’t sit too well with me.  When I really start looking into people’s schedules and asking questions, I really can’t find any reason why someone couldn’t spare an hour, half-hour, or even just 15 minutes of time for their health and well-being.   Instead, some would rather choose to watch TV or surf the internet with their spare time.

I guess it all comes down to making the choice to want better health.  It’s not always easy making this choice, especially after a long day at work or running the kids around to school, sports or whatever else they’re involved in.

I know how hard it is to try and get motivated after a long day at work.  I work 10-hour days, with an hour drive each way, going to and coming back home each way.  This makes up for a 12 hour work day for me, and the long drive in rush hour traffic just wipes me out coming home each day.  I can’t find the energy to work out before I get ready for work at 4:30 am, so the only option I have is to make time when I get home sometime after 6pm.  It normally takes me at least 30 minutes to get in the door, get changed and try to get myself energized enough to start a workout.    I try and start my workout by 7pm and have it done by 8pm so I can cool down, eat dinner, and get ready for bed by 9pm.   Then I start the whole process over again the next day, until I hit the weekend.

It’s not always easy, but it’s a choice I make for myself and my fitness goals.  It takes hard work and dedication, but there’s nothing more gratifying than success with your goals, especially when it comes to your health.

Just remember, all that working out won’t do you much good if you aren’t eating towards your goals either.  Whether you want to loose weight, gain muscle, or whatever your goals are, your eating is the most important part of the equation.  The Ketogenic (keto) diet is my current choice for weight (fat) loss.  Now that I have the food plan in place the exercise has definitely complemented my goal for fat loss.  There are so many different options out there, but for me the keto has been the only plan that has targeting hard-to-loose body fat.

It’s all about making the choice to eat better, then adding exercise to complement what you are doing with your food plan.  Set your goals for both and stick to it.   Make the choice for you and your well-being long term, you’re worth it!

 

 

Muscle Builder Workout

As I took a few weeks off from working out, I decided I needed to come back and focus on building some muscle. We normally do circuit type workouts so I felt it was time to change it up and focus on our cardio elsewhere, at least for a while.

Here is what we did yesterday, which after week of no weights, it killed my body. But in a good way! Sure did miss my weight workouts! I hope you enjoy it too!

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We used 45# BB for the squats and lunges. I know we could use a lot more on the squats, but since it was the first time we did the workout, we eased into it. We did decide to add on a 4th round of the legs next time though. So maybe the 45# might be ok! 😉

We used 20# for the presses and did decline instead of incline presses, but it’s your choice.

If you do not have access to the pull up bar or TRX, you can do Bent Over Rows and/or Inverted Rows instead. Renegade Rows would be another good option.

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Tips On How To Stay Motivated

images (3)We always hear people make excuses for why they can’t get in shape or why they don’t exercise, so here are some tips to help keep them motivated to accomplish their fitness goals.

  1. Get a workout buddy or support buddy. Find someone with similar goals for support and keep you on track with your fitness goals. I have a friend I communicate with daily, she helps me stay motivated so I can achieve my fitness goals.
  2. Set a goal for yourself. Whether it be to lose 10 lbs or fit into those size 4 jeans, set a time frame and then when you reach that goal reward yourself with some new clothes or your favorite free meal.
  3. Take pictures. Take a picture of yourself in swim suit or shorts and after a couple weeks of workouts, take another picture and compare. It’s a great motivational tool when you see the results!
  4. Cut out a motivational picture. Look in magazines or online and choose a body type that you would like to have. Hang it on your fridge and look at it every day. Envision yourself looking like that picture. When you are on the treadmill and getting tired, think of that picture and push yourself to work even harder to reach that goal.
  5. Plan your workouts. When you make a plan to go running or lift some weights, you are more likely to actually DO them.  Print off a monthly calendar and add your workouts for the week ahead or month ahead and cross them off when you complete them.
  6. Hire a personal trainer or join a fitness group. Most of the clients I get say that the reason they have a personal trainer or attend a fitness group, is to provide them with support and motivation. They say that having to be accountable to someone keeps them motivated and determined.

Use these tips and after time you won’t need these to help you stay motivated. You will be so impressed with the way your body is transforming and that will be motivation enough to keep working hard to achieve your fitness goals!

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How Carbohydrate Cycling Can Break That Fat Loss Plateau

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You’ve been working out hard, eating clean, but you still are not making any progress.  Carbohydrate cycling is the most effective low carbohydrate diet and will help you bust through that plateau!

Carbohydrate cycling is the practice of lowering carbs for 2-3 days and then bringing your carbs back up for 1-2 days, instead of just keeping your carb ratios the same all the time. This helps your body to burn fat at a higher rate on the lower carb days and then replenish your carbs on higher days. This keeps your metabolism from slowing down and makes sticking to your ‘diet’ easier knowing that you will be able to eat higher carbs and calories in a few days.

There are no strict rules when using the carb cycling diet. Everyone is different and you will need to play with the days you stick with lower carb days and higher carb days. Finding the right ratios are also something you will need to experiment with. Some people can eat more starchy carbs and still lose fat, but others, like me, will need to restrict their starchy carbs and focus more on using fibrous carbs to meet their carbohydrate needs.

You can also plan your carbohydrate cycling around special events or plans that you may have. That is what makes this diet so easy and personalized.

I have recently been doing a low carbohydrate diet for 5 days and then 2 higher carbohydrate days. I do find that during the 5 low days, I do have a tendency to have less energy. Carbohydrates are what provide our body with the energy, so I find that by focusing most of my carbs around my workouts, it helps provide me with enough energy to really put in a good workout.

On average, women should lean towards 125-175 grams of carbs on low days and 200-300 grams on higher days. Men, 175-225 grams on low days and 350-400 grams on high days. Like I mentioned before, every person is different and may need to play with these numbers a bit to find what works best for you.

Pay attention to how your body is feeling. If you are lacking in energy and feeling very week, increase your starchy and fibrous carbs, but focus your starchy carbs around your workouts.  If you have plenty of energy, but aren’t seeing any fat loss results, slowly decrease your starchy carbs.

Your body is a tool and you can use it to achieve many things. Don’t be afraid to try something different, especially if you have hit a plateau. Changing things up, whether it be nutrition or your workouts, are always a good way to stir up your metabolism and help you to start making progress again.

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Are You Self-Sabotaging Your Fat Loss?

healthy eating wordleWe have all been there at some point in our lives, when just one small slip turns into another and another until we just don’t know how to stop!

We miss a meal or two and then are starving and eat anything and everything in sight! We don’t eat enough at each meal, so then we overeat at the end of the day to make up for it. We don’t properly prepare our meals for the day ahead and then eat whatever we can find, usually something quick and easy or processed.

So why do we do this? Myself, I do it when I skip meals, I am stressed or bored. There are some days that I get so caught up with my computer work that I just forget to eat. What happens then?  I get over hungry, over eat and eat junk, resulting in weight gain and body fat gain…. Not exactly what I want.

So how do we get ourselves out of this rut? By PLANNING! Planning is the key! In the past, when I have sat down for 20 minutes the night before and planned out my meals for the next day, not only do I know what and when I will be eating my meals, but I also know what calorie range I am in and if I need to adjust it a bit. Prepping your meals for the week ahead, so that there are healthy options for you to grab.

Easy enough, right? It can be, once you make it a habit. Make the decision that YOU and YOUR HEALTH will come first! That pile of laundry that needs to be folded can wait until tomorrow or that email you wanted to send out can wait. Find the time to plan ahead, make it a part of your day and you will no longer get in this self sabotaging rut!

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