In this months poll I asked if getting fit is on your list of resolutions. Everybody that voted, voted yes.
Weight loss, muscle building and well being top New Years Resolutions lists and yet, hardly anybody ever accomplishes their goals. I wrote a goal planning article at the beginning of the month to suggest ideas to stay on track and get what you want out of '09.
Even if in the last four weeks you have started to stray from your ambitions, keep in mind that it is NEVER too late.
Fitness is a lifestyle change that doesn't take only 6 or 8 weeks. It's always a good time to start, you are never too old or too out of shape and as long as you have your body, you have your gym.
So get back on track for the start of February. If anybody has any questions or needs motivation to stick with their programs send me an e mail at kaleenatrainer@gmail.com
January 31, 2009
Monthly Poll - Is Getting Fit one of your New Years Resolutions?
January 30, 2009
Green Bean Almond Rice Recipe
This easy recipe was a hit at my place! I'll definitely add it in to my regular dinner rotation. The brown rice and almonds give the dish a delightfully nutty flavour, while the sweet onion and red pepper sweetens the deal.
January 29, 2009
Exercise For SEX
Who doesn't want to improve their sex life? Being a great lover involves some degree of strength, flexibility and endurance.
January 28, 2009
Don't Measure Progress on the Scale
I never recommend that clients weight in everyday. The reason for this is because program improvements are better measured by using body fat tests and tape measurements. A change in body composition is more of an accomplishment than change on the scale.
For example, if you have been working out steadily and then go on a 3 month break, you will lose weight. Of course, this weight loss is muscle mass, lost from not maintaining the muscle's condition. So this is not ideal weight loss.
Alternately, if you have started a weight training program and 3 months later your weight has gone up, this is weight in muscle mass and it's definitely a good thing! Chances are, you have indeed lost body fat but since muscle weights more than fat, your weight will go up a bit.
The scale does not know where weight loss or gain is coming from but your body composition tests will.
Also, changes in weight happen so easily that it's unrealistic and even ridiculous to judge progress on the scale. Everything from what you ate, hormones and even wearing a big sweater can cause your weight to fluctuate up to 10 pounds.
There is nothing wrong with having a scale around to "see where you are at" once in a while but don't become a slave to it. Not only is it unhealthy it's also not as accurate as other methods of judging success.
If you are obsessed with the scale, try staying away for a few weeks. It will result in less stress but also a feeling of even greater success when you finally see your results and improvements.January 27, 2009
Home Training Through DVDs
As I have previously mentioned, I love yoga and I had been taking classes at a local studio. Problem is, they changed all of the class times and where I used to be able to make two a week, the changes reduced my attendance to about 1 a month! Obviously any exercise regimen needs to be more consistent than that. I found that every class I made it to, was like starting all over. It turned out to be slightly discouraging.
The benefits of working out at home is that you can do it, whenever you have the time and motivation. Relying on another schedule on top of your own makes sticking to a program twice as hard.
I started doing a Kathy Smith yoga DVD which lasts 20 minutes. I have been throwing it in at the end of my cardio and/or strength workouts as a long, intense stretch session. It makes me feel great but at this point, not only have I memorized the sequences, my body is so used to the workout, I hardly break a sweat.
Seeing as I have conquered this mini yoga workout I have decided to pick up another today. I'm thinking I will try a Vinyasa Flow DVD. The one I have my eye on has over 3 hours worth of workouts. I will do a review as soon as I get through the whole thing.
One thing I was thinking about changing my yoga classes to a home routine, is that a DVD costs about the same as 1-2 classes at a studio or pay as you go gym. So even if you only use the DVD once or twice you are breaking even. Plus it's always there in case you change your mind down the rode. With a class, you can't exactly take it back. If you didn't put your all in to the session or you had to leave early, it's money wasted.
In addition to all that, in the middle of the winter I'd much prefer getting in my yoga sessions in the comfort of my own home instead of gearing up in all of my winter clothes, and travelling to the studio.
If I'm saving money, more comfortable and exercising on my own schedule, is there really any doubt what choice is the right one?
January 26, 2009
Motivational Monday - Hockey Quotes
January 25, 2009
Causes and Treatment of Plantar Fasciitis
Plantar Fasciitis (or flip flop disease) is a painful inflammatory foot condition caused by wear of the plantar fascia that supports the arches of the foot. It effects the underside of the foot and heel. It is usually the most painful early in the day with the first few steps and has been described as excruciating.
Causes
-Obesity
-Shoes with poor arch support (such as flip flop sandals)
-Excessive walking and/or standing
-Carrying weight for long periods of time (like backpacking)
-Weight gain
-Walking on hard surfaces
Treatment
-Stretching the Achilles tendon and plantar fascia with exercises prescribed by a doctor or physiotherapist.
-Rest
-Weight loss
-Buying shoes with better support
-Anti-Inflammatory medication like ibuprofen and aspirin.
-Reduce activities that put a lot of pressure on to the balls of the feet.
-Stretch the foot before getting out of bed in the morning.
-In serious cases and as a last resort, surgery.
Take care of your feet because they are our natural transportation. Always make sure to wear good shoes and reduce wearing heels, open back and uncomfortable footwear.
January 24, 2009
Avoid Getting Sick This Winter
Winter is a bad time for colds and flu. I don't want to brag (okay, I kind of do:P) but I hardly ever get sick, even when everybody around me has come down with something. It never used to be this way. I used to get at least one cold and flue every winter.
Here are Five Tips to Staying Illness-Free this Winter
1. Exercise. Fitness strengthens the immune system by improving circulation and increasing the body's natural virus destroying cells.
2. Eat Right. Immune boosting foods like fruits and vegetables and healthy foods like whole grains, low fat dairy (especially yogurt) and lots of water will keep your body fighting potential virus attacks.
3. Wear gloves and wash them regularly. Have you watched what people do on the subway? They sneeze in to their hand and touch everything, they pick their nose and teeth and who knows what they were doing before being out in public? *Shudder* Sometimes being a germaphobe pays off. Wear gloves to keep your hands warm but also, to keep them clean. Wash them once a week to disinfect and prevent them from becoming serious bacteria traps.
4. Wash your hands more. I think most people wash their hands before they eat and after they use the washroom (I'm going to assume so anyway) but wash them even more with a disinfecting soap. Especially after being outside. Try to avoid the hand sanitizer gel. It kills bad bacteria but it also kills the good stuff that helps to fight infection.
5. Get Fresh Air. Winter dries you out, thanks to indoor central heating. It leaves your immune system more vulnerable to virus attacks. Also, it's cold outside, so more people stay indoors and that means more germs are circulating in dry, crowded rooms.
And of course, if you are sick stay home from work and avoid running errands. Just because you are sick, doesn't mean everybody else should be too!
January 23, 2009
Don't Lift Weights Everyday
The fortunate fitness enthusiasts that love weight lifting are motivated enough to lift every day if given the time and resources. I get asked more often than one might think if it is possible to train everyday.
The good news (for the less motivated) is that with lifting, less is more. The muscle building process involves a destroy and repair cycle. Lifting weights to fatigue puts strain on the muscle and causes micro tears, that take about 48 hours to repair. When muscle heals it grows back stronger and larger to take the demand of a challenging weight load.
Lifting weights on damaged muscle tissue doesn't give the body enough time to repair and grow. Strength training too often causes joint and ligament problems, carpel tunnel syndrome and reduced energy in daily life.
So it's not only okay to take a day or two off in between workouts, it's necessary for success.
Stay Strong!
January 22, 2009
How To Get Fit On Vacation
Many people see a vacation as a time to lounge, eat and drink a lot. While that is an ideal vacation it's possible to do all of that, plus get in some leisurely exercise to get and stay fit.
Most hotels offer activities for guests. I went on an hour bike tour that showed me beautiful places that I wouldn't be able to get to on my own. We travelled at an easy enough pace for inexperienced cyclists but it was still challenging enough for a great workout.
Hotels offer a variety of water aerobics, guided walks, yoga and meditation plus a lot more activities to keep you entertained and healthy. Participating in an activity in the morning is a great way to start the day to enjoy guilt free lounging for rest of your stay.
Walking is underestimated for how great it makes you feel. Checking out new places and shopping all day will keep you on your feet burning calories. It's such an amazing feeling to arrive back in the evening with great new purchases and feeling your body worked out all at once.
Of course there is the swimming and water activities like surfing, boating and snorkeling. All of these activities are fun and great for health and well being.
Fitness doesn't have to mean being in the gym all of the time. It's possible (and encouraged) to find activities you enjoy to keep your results progressing and your mind interested.
January 21, 2009
Buffets Don't Have To Be A Diet Destroyer
I just returned from beautiful Playa Del Carmen, Mexico. Staying at an all inclusive resort screams one thing to me - All the food you can eat! Being faced with buffets for most of your meals can be stressful for a vacationer that has been on a fitness program or is trying to keep weight off.
Here Are FIVE Ways to LOSE Weight at Buffets
1. Survey the Buffet BEFORE you Make Choices.
My first couple of buffet dinners were a disaster. I managed to eat two plates plus dessert. Yikes! After realizing I couldn't continue like that for a week I started to take my time to look at everything first. Doing this allowed me to make better choices. Instead of grabbing two rice dishes because I liked the second one better than the first, I only chose the best one. It really made a difference.
2. Take the Small Plate.
Taking a small plate (even when you are not at a buffet) is a good method to "trick" yourself that you are eating more than you really are.
3. Fill up on Fruits and Veggies.
The good thing about a buffet is there are a lot of fruits and veggies that you may not have the time to prepare for yourself at home. With all of the variety it's an easy (and delicious) way to eat healthy and feel full.
4. Avoid Battered, Fried and Creamed food.
As a general rule if you avoid these foods you should be okay. It's a real diet killer. Even if you eat more than usual but skip these artery cloggers, you won't have much to worry about.
5. Go Easy on Dessert and Alcohol.
It's tempting to want to try a lot of dessert but don't go for restaurant sized portions. A little sliver of cake here and there is okay, two big pieces plus ice cream is not! As far as alcohol goes, if you know you will be drinking at night or the beach the next day, get a tea instead or water.
I actually lost a pound or two this vacation because I ate smaller meals and loaded up on fresh fruit and veggies. I feel great!
January 20, 2009
Canada Running Series - Early Bird Deadline
For all the runner out there, don't miss the chance to save some money by registering early for your favourite runs from the spring through fall.
The deadline is January 27/09.
It's also the Canada Running Series 20th anniversary. To celebrate they are offering extra discounts on multiple runs.
Starting in late February the Series offers a free online running course, check it out!
The first Toronto run is the Harry's Spring Run Off on April 4. It's only an 8k. A great start to the season!
January 19, 2009
Motivational Monday - Skiing
-Author Unknown
"Gotta use your brain, it's the most important part of your equipment."
-Kevin Andrews and Warren Miller, Extreme Skiing
"The sensual caress of waist deep cold smoke.... glory in skiing virgin snow, in being the first to mark the powder with the signature of their run."
-Tim Cahill
"If you marry a skier, marry tall - they walk with their knees bent ten months out of the year."
-Author Unknown
"If you are going to try cross-country skiing, start with a small country."
-Author Unknown
"I think my favorite sport in the Olympics is the one in which you make your way through the snow, you stop, you shoot a gun, and then you continue on. In most of the world, it is known as the biathlon, except in New York City, where it is known as winter."
-Michael Ventre, L.A. Daily News
January 18, 2009
Get Fit Over the Weekend
If you work Monday to Friday it's tempting to spend the entire weekend vegging out. The work week can be hard mentally and physically and I bet most people don't feel like doing much of anything but eating and sleeping!
Exercise is proven to restore energy and pull you out of that sluggish, lazy feeling that the weekend sometimes brings.,
So Try This
One day of the weekend do something active with your friends or partner. Then spend the other day enjoying guilt-free rest.
Participating in activities by yourself or with other people is a great way to make friends, learn new things and get fit all at once!
Here are some suggestions:
-Ice skating on Nathan Phillips Square or Harbourfront with friends.
-Skiing or snowboarding with your partner.
-Taking martial arts/dance/aerobics at a studio close to home.
-Walking to get coffee and lunch with friends instead of driving or taking the TTC.
-Hiring a personal trainer to whip your butt in to shape.
-Tobogganing.
-Going to a gym with a friend.
Getting out there and trying something new is great for your body and soul. New experiences are what makes life so interesting! So change out of your PJs and get out of the house for fun and fit weekends!
January 17, 2009
Make Better Use Out Of Your Stability Ball
A lot of people think that the stability ball is only good for your abs, well think again! The ball can be used as a weight bench, to stretch with and to support lower body exercises like wall squats and lunges.
Try This:
Use the ball to sit on for your upper body exercises like the shoulder press, tricep overhead extension and bicep curls. You may think that sitting down to lift weights is getting off easy but it's the exact opposite! Sitting down only means you can't use your legs to get the weight over your head, which is so common that most people do this without even realizing it.
The benefit of using the ball instead of say, a chair is that the stability ball creates instability. By flexing your abs to stay on you will be getting in additional core work with every exercise.
Get On The Ball!
January 16, 2009
Benefits of the Stepper/Stairmaster
The step machine is a gym staple but often overlooked for more popular equipment such as the treadmill and elliptical trainer. Do you want to know why people skip this butt blaster? Probably because it is SO HARD! Nothing will get you sweating like this machine.
Benefits of the Stairmaster
1. A great lower body workout that really works the glutes and hamstrings. Other cardio exercises focus more on the quads but not this one!
2. Improve everyday stair climbing. If you find yourself out of breath after running up your stairs at home or work, the stepper will fix that right up!
3. Train for a stair race. The CN Tower has their annual stair climb for the World Wildlife Foundation. To say you climbed all the way up the CN Tower is pretty cool. So start training!
4. A home stepper is quite small and inexpensive and can be moved easily, unlike other cardio equipment. You can step in front of the TV or even out on the deck, depending on your mood.
5. The stepper is a challenging cardio exercise that will improve heart health and burn lots of calories.
Try The Stepper!
January 15, 2009
Best Around the House Drink for After A Workout
After a workout you are dehydrated and in some serious need nourishment. You don't necessarily have to make a fancy protein powder smoothie after exercise, especially if you plan on eating.
Here are my top three drinks for after a workout that you already have in your fridge
1. Water
You should be drinking water before, during and after exercise. Drinking water keeps your mind alert and your joints healthy. Remember to drink a a cup or two after you finish exercising, before hitting the shower.
2. Skim Milk
Milk is great for after a workout because it is hydrating, contains protein and also simple sugars to feed your muscles their lost glycogen. Plus calcium is crucial for healthy bones.
3. Orange Juice
Orange juice is refreshing but it also has fructose which like milk, feeds your muscles lost nourishment. If you don't replenish carbs in to the muscle, they pretty much eat themselves, which is counterproductive. OJ is also good for protecting the immune system.
These are very basic and simple beverages but it goes to show that you don't need to stock your cupboards with expensive meal replacement powders to be healthy. Just make sure you stay hydrated and eat a well balanced meal after exercise to guarantee the success of your program.
Drink Well!
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January 14, 2009
30 Minute Cycling Interval Workout
This cycling interval workout is fantastic for raising your heart rate and working your core. It's bet performed on a stationary bike in the gym or at home.
Warm Up
6 minutes
2 minutes, level 1
3 minutes, level 3
2 minutes, level 4
2 minutes, level 5, while pedalling turn your torso side to side
1 minute, level 6
1 minute, level 7, standing
2 minutes, level 2
Repeat
2 minute cool down on level 1
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January 13, 2009
Can I Use Weights for Cardio?
There is a popular philosophy amongst the fitness community that we do not necessarily need cardiovascular activity for heart healthy benefits and weight loss. Personally speaking I know weight training can be the ultimate workout but I also see the benefits of cardio. Ultimately I think different things will work for different people and I want point out a few points on this topic.
Fitness is a lifestyle and as we change, so do our interests and exercises. No matter how we are moving our bodies whether it's through dance, cycling or yoga we are living actively. It's important to find workouts to enjoy and look forward to. If it happens to be running, weight training or both it's important to pursue your interests.
Weight lifting is very technique dependent while cardio is a little more foolproof. Resistance training strengthens bones and prevents injuries like no other but it can be hard on joints and increase the risk of carpel tunnel syndrome. Many cardio activities like swimming, the elliptical trainer and walking are not as demanding on the joints and supporting ligaments.
Cardio offers a more sustained period of exercise. I have always believed you should be doing one thing, or the other. Not cardio and weights at the same time. If someone lifts heavy enough to have to rest in between sets, the heart rate is not elevated for 20 minutes at a time, which is minimum for heart health and weight loss. On the other hand, if you are lifting 15-20 reps and hardly resting at all in between sets, you are moving your body like any other cardio and wasting lifting sessions by not lifting heavily enough to stimulate change in the muscle.
In the case of weight loss and toning I think the answer is body type dependant. If you have a lot to lose, start with cardio and weights. If you are already thin and want to tone out, stick with just weights.
It's always best to do what you like and even more importantly, what actually works to change your body. If you love to lift it is definitely possible to skip the treadmill with properly designed programs. If you don't want to give up your morning jog, you don't have to!
January 12, 2009
Monday Motivation- Cycling Quotes
"What makes a great endurance athlete is the ability to absorb potential embarrassment, and to suffer without complaint. I was discovering that if it was a matter of gritting my teeth, not caring how it looked, and outlasting everybody else, I won. It didn't seem to matter what sport it was--in a straight-ahead, long-distant race, I could beat anybody. If it was a suffer-fest, I was good at it."
"But to say that the race is the metaphor for the life is to miss the point. The race is everything. It obliterates whatever isn't racing. Life is the metaphor for the race."
-Donald Antrim
"To be a cyclist is to be a student of pain....at cycling's core lies pain, hard and bitter as the pit inside a juicy peach. It doesn't matter if you're sprinting for an Olympic medal, a town sign, a trail head, or the rest stop with the homemade brownies. If you never confront pain, you're missing the essence of the sport. Without pain, there's no adversity. Without adversity, no challenge. Without challenge, no improvement. No improvement, no sense of accomplishment and no deep-down joy. Might as well be playing Tiddly-Winks."
-Scott Martin
"It never gets easier, you just go faster."
-Greg LeMond
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January 11, 2009
Quick Anatomy Lesson
A quick description of major muscle groups so you know what bodybuilders "blasting their quads" are actually working.
Pecs (Pectoralis major)- Chest
Lats (latisimus dorsi)- The outer back muscles. Don't be confused by the movement lateral like in lat raises for your shoulders. This is when you raise a weight out to the side.
Traps (trapezius)- muscle from the neck to top of back/shoulders
Rhomboids (Rhomboideus major and minor) - Mid back
Delts (deltoids, anterior, posterior)- Shoulders.
Biceps- Front of the arm
Triceps- Back of the arm.
Rectus Abdominis- Front Abs
Obliques- Side abs
Erector Spinae- Low back
Glutes (gluteus maximus)- Butt
Abductors and Adductors- Hip flexors
Quads (quadriceps)- Front Thigh
Hams (hamstrings)- Back thigh.
Soleus- Calves
Be In The Know!
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January 10, 2009
Thoughts on Changing Things Up and Routine Evolution
I have been using my new stationary bike for a few weeks now and it's doing a great job of changing things up. For cardio sessions, I have been mixing cycling and running. With manual mode, programs between the two, and inclines on the treadmill, it offers a lot of variety to shake things up. I haven't had the same workout twice in a row in ages!
Over the years I have noticed that my workouts and exercises (types, time, intensity) have changed and evolved. I'm sure any fitness enthusiast would have similar experiences.
There was a period where I was running and practicing yoga, then running and cycling, then walking and weight lifting and the list goes on. I have worked out outside, in the gym, in studios and now in my home gym. There is also the extensive list of various equipment and routines!
It's interesting to look back on how you managed to exercise no matter where you are and what your circumstances, if you put your mind to it. I have also noticed I get the urge to try something new as my body's way of telling me it's getting bored of doing the same old thing.
When you live an active lifestyle you find fitness wherever you go and feel motivated to try new things to peak your interest.
It's important to find activities you enjoy so exercise becomes a hobby and not a chore.
How have your workouts changed and evolved?
January 9, 2009
Awesome Ab Workout
15 basic floor crunches
10 side to side
Rest 30 sec
10 hanging knee raise
10 hanging side to side raise
Rest 1-2 minutes
15 basic stability ball crunches
10 stability ball side to side crunches
Rest 30 sec
15 weighted (held in to your chest) basic stability ball crunches
10 weighted side to side stability ball crunches
Rest 1 minute
45 sec left side plank
1 min front plank
45 sec right side plank
Remember to Stretch!
January 8, 2009
Facts on Flax
Flax seeds (or linseeds) and oils have become a staple in health food stores over the last decade. Flax has a nutty flavour and can be bought as seeds, oil or powder for mixing in to any foods such as oatmeal, pizza crust and yogurt.
January 7, 2009
Spa and Fitness at Intercontinental Toronto Centre
I had the pleasure of visiting the The Spa Intercontinental at 225 Front Street and I have to say, what an amazing experience!
January 6, 2009
Obstacles in Fitness and Nutrition
A bit part of success with your program is learning to deal with obstacles and not getting discouraged enough to give up. My inspiration for this post is the aftermath of holiday eating. For myself and from what I have heard from my clients, the feasting is unavoidable unless you have willpower of steel!
Here are Three Tips to Overcome Obstacles
1. Think about what two weeks is in relation to life.
Every year we eat a lot of junk food during the holidays. Did we gain 50 pounds? Not likely! A couple of weeks is nothing compared to a fitness lifestyle for life. So keep working out and get back in to healthy eating habits and put the those horrible weeks out of your head.
2. Change your routine or meal plan.
Gaining a couple of pounds or losing muscle mass from missed workouts can be so discouraging considering how long it takes to get it in the first place. A new routine or meal peal plan will not only be motivating but your body will love the change.
3. Learn from your mistakes.
If you honestly felt disgusting and terrible from eating all of those cookies or chocolates, remember it and deal with the situation differently next time. Instead of eating all of the unhealthy gifts, learn to give them away. It's hard to part with chocolate but if it truly made you feel like you lost months of hard work, just get rid of it.
Overcoming obstacles is a huge factor in achieving success. Once you get the hang of learning to putting mistakes in the past, you are unstoppable!
You Can Do It!
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January 5, 2009
Motivational Monday - Achieving Goals
"Part of the issue of achievement is to be able to set realistic goals, but that's one of the hardest things to do because you don't always know exactly where you're going, and you shouldn't."
-George Lucas
"The future you see is the future you get."
-Robert G Allen
"I'm a big believer in growth. Life is not about achievement, it's about learning and growth, and developing qualities like compassion, patience, perseverance, love, and joy, and so forth. And so if that is the case, then I think our goals should include something which stretches us."
-Jack Canfield
"If I set for myself a task, be it so trifling, I shall see it through. How else shall I have confidence in myself to do important things?"
-George Clason
"If we agree that the bottom line of life is happiness, not success, then it makes perfect sense to say that it is the journey that counts, not reaching the destination."
-Mihaly Csikszentmihalyi
"Strong, deeply rooted desire is the starting point of all achievement."
-Napoleon Hill
January 4, 2009
Online Fitness Programs By Kaleena
Lately I have been training clients online with great success and I have developed a program and a system that has been working well to get clients fit across borders.
Here are five reasons to consider an online program:
1. You are a regular reader of Kalisthenix Fitness Blog and you would like Kaleena to be your personal trainer, without having to move to Toronto.
2. You are an intermediate to advanced exerciser that prefers to do things on your own, but need a new workout program to get the results you have always wanted.
3. You are too shy or self conscious to work with a personal trainer but would like the benefits of having one.
4. You are too busy to commit to appointments but would like a personal trainer to help you with your routines at home or in the gym and be there through phone or e mail if you have any questions or concerns.
5. You want to try something new to keep your fitness routines fresh and motivated.
Fitzilla fitness programs are $99 CAD and are designed to last 6 weeks. During the program, I'm here through phone or e mail to answer any questions and to modify the program as necessary. Subsequent six week programs are $50 and are always customized to your needs and goals.
Try It!
January 3, 2009
iPod Apps For Health and Fitness
Ever since I received my iPod Touch for Christmas I've been obsessed with all of the amazing applications for this device. This thing can do so many neat things, especially for fitness. I now have BMI and body fat calculators, exercise and diet tracking logs that tell me how many more/less calories I need to consume to reach my goals and GPS to find my clients. Not to mention all of the podcasts including 20 minute yoga classes and fitness shows!
If you have an iPod or iPhone you have to check out this article, Top 20 iPhone Apps to Get Healthy in 2009
If you don't have an iPod yet and you like the idea of keeping records on a device, I definitely recommend this smart little gizmo.
Keep Fit!
January 2, 2009
Health Benefits Of Vegetables
Eating enough vegetables (9-10 a day) can no doubt, be very hard. How many times have you decided to eat more veggies, then ventured in to the produce section only to think "What do I even do with these things?" As you stare down on to some misshapen root or fungus?
While it's true that adding more vegetables in to your diet may take a little recipe research and cookbook purchases, it is well worth it.
A lot of the time, we won't do something we know is good for us, unless we have reasons we can match with our own goals and identify with. Just to say "eat more vegetables because they are good for you" isn't always motivating enough to get around to it.
Here are the TEN Best Reasons to Eat Vegetables
1. Creates a mellowing effect on blood sugar levels, which controls the appetite.
2. Reduces blood pressure, risk of heart disease, stroke and some cancers.
3. Contains fiber. This helps with feeling full and digestion.
4. Dark leafy greens contain calcium and vitamin K for healthy bones.
5. A low (sometimes almost no) Calorie food. Eat a lot without gaining weight!
6. Boosts energy in muscle cells. This means feelings of vitality and more energy to be more active during the day.
7. Great for skin and hair.
8. Reduces water retention that causes bloating.
9. Reduces the risk of diabetes.
10. Great for keeping the eyes and immune system in top notch condition.
Try adding vegetables in small stages, like in to your rice dish or substituting a late night snack with carrots and hummus. Eventually you will wonder how you ever lived without them!
Eat Your Veggies!
January 1, 2009
New Years Fitness Resolutions 2009
Having a New Years resolution creates a fantastic opportunity to make a new goal for yourself to work on throughout the course of the year. Reaching goals is amazing for self satisfaction, personal growth and gaining mental toughness and determination.
The most popular resolution for the New Year has always been to get in shape. However, most people that make their goals lose sight of them even before the first month is up.
What makes people lose motivation so quickly?
A big part of the problem is making long term instead of short term goals. It's easier to set your sights on a weekly or monthly goal rather than focusing on the big picture such as losing 50 pounds or competing in a race. Also unrealistic goal setting and not having a proper support network makes achieving resolutions harder to achieve.
Here are Three Goal Making Tips to Get You Started in 2009
1. Start the first month by making small weekly goals. For example, the first week can be to get out and exercise by walking, lifting weights or anything that interests you at least two times a week for 30 minutes. The second week can be all about re-stocking the cupboard with healthier variations of food you already enjoy such as whole wheat bread, instead of white. Your first monthly goal could be to lose 2 pounds and so on.
2. Make realistic goals. Nothing is more demotivating then not being able to reach a goal. It's unrealistic to want to lose 20lbs in a month, or to be able to run 10 miles after not having run in a decade. Start your new goals in baby steps. Small successes will encourage you to venture in to more challenging territory. Plus all of the little accomplishments will eventually add up to the ultimate goal.
3. Tell you friends. Don't keep your fitness goals a secret! It's understandable that you want to surprise your friends and family with a new buff bod the next time that they see you but I will guarantee that they will be surprised no matter what! If you tell people what you are up to, then you have a bit of pressure to make it happen. If no one knows it's easier to quit because nobody else knows you gave up but yourself.
Another suggestion if you really need to make it happen is to hire a personal trainer. A personal trainer will make sure you are working out often and hard enough. Let a trainer worry about making your goals happen. All you have to do is show up and put your best effort forward.
Good Luck With 2009 Fitness!
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