Fitness Friday

What’s the most important tip on living a healthy life?  54 experts weigh in on what’s most important, including us as one of the experts!  Take a look!
54 Health and Wellness Experts Reveal the Single Most Important Tip for Living a Healthy Lifestyle

Water is an important part of your health.  We should all be aiming for about 2-3L per day, but how often are you hitting that goal?  Did you know water acts as a lubricant for your joints?  Could that joint pain be from lack of hydration?  Oh and it can make your skin look better!
Water Water Everywhere!

How many of you know exactly what to do, but find yourself struggling with maintaining success with your nutrition and exercise program?  Knowing the information is only half the battle.  The other part? Accountability!!  If no one is holding you accountable, then you are more apt to slide on your program.  Find someone to answer to, someone you HAVE to check in with, and maybe you’ll see the results you’re after.
I know what to do, but I’m still out of shape!

The scale is deceptive.  It really doesn’t paint the whole picture.  Every time you step on the scale, you make a determination that it only measures muscle and fat.  Not true at all.  So much goes into what that number is. Glycogen stores, water levels, undigested food, & hormone levels to name a few unexpected areas that CAN & usually DO show up on the scale.
Deceptive Scale part 1
Deceptive Scale part 2


Motivational Monday

The truth of the matter is, sometimes there isn’t enough time in the day to do everything we need to do or want to do.  We keep trying and trying to do it all, but inevitably we fail.  When we try to fit as much as possible in, the first thing we throw away is our own health and wellness.  What is a common excuse as to why you can’t work out?

No Time!
When you put too much on your plate, priorities get mixed up and you spend time on things that push you away from your goals, and less time on things that will get you to where you want to be.  You only have so much energy and so much time, so my question for you is:
Where is your focus?

You are where you are because of who you are and if you are going to get somewhere else, you are going to have to change something.

So what is your goal? What are you going to change? 6 months from now, 12 months from now, 5 years from now, where do you want to be?
Set your goals, stop doing the things that don’t move you forward, and prioritize the things that will take you towards what you want to accomplish.  You want to be in shape? Make it a top priority!  Want to be healthier?  Make it a priority!  

Live intentionally!


Fitness Friday-Articles of the Week

Are thinking about stepping on that scale today? Are you going to use whatever that number is to determine the rest of your day, to determine what kind of mood you’re going to be in?
Then stop right there, don’t even think about getting on.  If this describes you, then stop getting on the scale.
Read THIS before you ever step foot on a scale again.

It seems that the answer is always “exercise more & eat less.”  That’s the traditional model of fat loss. However, there comes a point when that no longer works for people as there is a bottom limit to the amount of food you eat and an upper limit to how much you exercise.  In the end, find a balance that works for you in a healthy way.  Focus on the quality of your food, not necessarily the number of calories.
Eat less, Exercise more?

I posted this the other day, but in case you missed it, I am going to re-post it here.  Your body is your truth, you can’t escape what you do to it.  Your body is a machine, however it is a dynamic system of feedback loops and connections, and what you do affects other reactions in your body.  It’s not a simple 1+1 formula.
Your Body is Your Truth


Motivational Monday

“If you don’t like something, change it. If you can’t change it, change your attitude. Don’t complain.”
Maya Angelou

Are you going through life just dealing with everything? If there’s anything to take from Maya Angelou’s words is that you don’t have to deal with it. You can change it.  You can change how you react to it.  
If you don’t like where your fitness level is at, if you don’t like the way look, if you want to be stronger, then do something about it.  Go out, work hard, develop a sound nutrition plan.  Work for it.  


Fitness Friday-Articles of the Week

Much of the diet and fitness advice that is portrayed over and over again is often over-hyped and full of misinformation.  That’s the problem.  We blindly follow whatever diet is trendy and in the news, thinking this just might be the one that takes you to the promised land of losing weight.
But what ends up happening?  You don’t, or you do for a short period of time and then plateau and/or gain it back.  It’s often a simple but not easy solution, however its not one that sells, its not full of hype, and it certainly won’t be a screaming headline.  It’s about making smarter choices, not eating crap, and not falling into extremes of eating less/exercising more.  Check this out for more detail:
Fat Loss Mistakes- Adam Bornstein

In addition to those nutrition mistakes that we all fall prey to, there are several mistakes people, in particular women, make when walking into a gym to work out.  Among them, not lifting heavy enough, being obsessed over training abs, and overdoing cardio/aerobics.
10 Mistakes in the Gym

Carbs are made to be the enemy when it comes to fat loss, when in fact they are an essential part of your nutrition plan, especially if you are active.  Cutting carbs down to really low levels can be more detrimental to your success than you may think, and here are 5 signs you should be taking in more.
More Carbs?

Lastly, because I want to educate and make you aware of the garbage, quick fix, nonsense that gets promoted, I want you to avoid this “thigh gap” obsession.  Thigh gap is not a matter of fat for the most part.
It is usually due to hip width, which is entirely your skeletal structure, which is largely genetics.  Don’t get wrapped up in the hype.
Thigh Gap BS