I believe there are three misconceptions that are most prevalent about weight loss. The first is that you have to diet, or even starve, in order to lose weight. The exact opposite is true! You must fuel your body with plentiful nutrition to provide sufficient energy and to ignite your metabolism. So many people eat the wrong things and are amazed to learn just how much they can actually eat when enjoying a diet rich in whole foods (not processed). In fact, most clients tell me it’s difficult to get all their calories in once they start eating real food, that they feel so much better, and have infinitely more energy!
Summer is fast approaching. If you’re a parent you might be relating to a few of these 4th Quarter parenting woes – I know I sure am. I got a chuckle from these 40 examples and maybe you will too! 40 Examples of 4th Quarter Parenting.
Hopefully you are feeling proud of all the consistent and hard work you have put in to be ready for Summer……but, as you know our philosophy at Storm Fitness is to live your best all year round. This way, you are always prepared for any last minute getaway. 😉
Most importantly you are always feeling your best and your body will thank you for this consistency as you age.
Really, the one way you know you have reached the top of the fitness pinancle is when exercise is a part of your daily life – no exceptions.
Sure, we all have days or sometimes weeks where we just don’t feel like exercising. A few days off can sometimes be exactly what the body needs to rejuvenate and get pumped up again for exercise. The secret is to always get right back on the wagon. Don’t let a few days off stretch into weeks.
So this summer while you are enjoying the BBQ’s and cocktail infusions make sure to take advantage of the weather and keep your exercise routines going!
Remember that exercise doesn’t mean you are always going full out. It can sometimes mean a walk on the trails in the neighborhood with your dog.
Whatever you do make sure that your routine is balanced and varied – incorporate some easier recovery or stretching days. Find things you enjoy doing so that exercise is something you look forward to and not a chore or another thing to knock off your list.
We have your back so if you need ideas to vary your workout always talk with your trainer or feel free to reach out to me directly for suggestions. I am always at your service!
Have a safe and beautiful summer!
NEW GUIDELINES: In case you haven’t heard the new guidelines are for Americans as young as 45 to undergo colorectal cancer screening. This is down from the previously recommend age of 50.
4 Lifestyle Changes to Help Prevent Alzheimers:
Did you know that Alzheimer’s disease can actually start forming in your brain as early as 30? The Today show recently did a segment on 4 tips to help prevent alzheimer’s disease and guess what the number one way is…….That’s right, you guessed it!
#1 is EXERCISE! Not just any exercise, but exercising REGULARLY and at high intensity. This doesn’t mean all of your exercise sessions need to be high intensity as that too can be unhealthy and a stressor on the body. You have to look at each individual on a case by case basis for what is considered high intensity, but you should do some form of exercise 2-3 times a week that will get your heart rate up. Exercise where you feel like you are working at a 7 or higher on a scale of 1-10.
Sleep is #2 on the list! I am a HUGE proponent of sleep. In fact, I think sleep even comes before exercise. If you aren’t getting a solid 7-9 hours of sleep each night than stressing your system with exercise might not be the best thing. Get your sleep pattern down so you can have a productive workout the next day!
Eating right and eating Less is #3 on the list. “Right” and “Less” being the key words here. Our portions have gotten out of control and all those extra calories and fat are stressing on our system. Try cutting a 1/4 out of your portions out of each meal and see how you do – you might not even miss it.
Eat quality ingredients – I still love the 80/20 rule as I don’t think its practical to eat healthy 100% of the time. If you can do it that’s great, but I know if I start telling myself I can’t have certain things my body feels depreived immediatly and I just end up wanting that particular food even more and eventually digging into too much of it later down the road.
So go ahead, if a small piece of dark chocolate or a small piece of some other dessert helps you keep your sanity and keeps you from going off the deep end and consuming more calories of something you didn’t actually want in the first place in order to avoid the one “forbidden” food – well, you certainly have my permission to indulge your craving as long as you keep the portions in check.
If you have an autoimmune disease or thyroid disease you will want to seriously consider adding celery juice to your morning routine. I have read studies from several sources over the years touting celery juice as a savior when it comes to chronic illness.
Sufferers have restored their “mystery” illnesses by consuming 16 ounces of celery juice daily on an empty stomach.
Celery juice is loaded with anti-infallatory properties to help reduce inflammation. It’s highly beneficial for those suffering from mystery illnesses such as autoimmune, fibromyalgia, chronic fatigue, lyme disease, diabetes, IBS, lupus and the list goes on.
If you suffer from any of these illnesses, I highly recommend you do more research and see for yourself the miraculous benefits drinking celery juice can have on your health.
Make sure when you add it to your diet that you try to drink it alone without adding in any other fruits or green leafy veggies. It heals your gut best and sets your system up for all day proper digestion when you drink it by itself. If you need to adjust your tastebuds to the flavor you can start by adding a few apple slices.
I know that I find it easiest to blend in my vitamix and then strain out the juice rather than busting out my juicer and washing all the separate parts. Experiment and find what works for you. Give it a month’s time of doing this daily to fully feel the miraculous effects. Please report back to me – I would love to hear your results!
Read more about how you can reap the benefits of celery juice along with tips and recipes.
Here we are at the end of February, with 1/6 of 2018 gone already. If you made New Year’s resolutions, are you happy with how your year is going or are you bummed that you’ve given up on them? Either way, I’ve got good news: You don’t need a new year to make major changes; all you need is a new day.
Based on some concerns I’ve been hearing from my valued clients, here are important thoughts to keep in mind:
*It’s a marathon, not a sprint, and I’m not talking about running. You’re in this for the long haul, not the short-term, right? Commit to making changes that are sustainable for a lifetime and you never have to do this again, you just stick with the foundation you have set so nicely.
*It’s not a competition. Really. Who cares what anyone else can do? You’re better at some things while others are better at different things. This is about developing your best self, and the only competition is you. Believe it.
*It’s not a diet. Guess what? Diets make people gain weight back time and time again. This is about nutrition, and fueling your body for increased energy and vibrancy. Once you learn how to eat properly with nutrient-rich foods, you will be absolutely amazed at just how much food you can enjoy! And foods are not “forbidden” or off-limits, but there are certainly more beneficial selections.
So every now and then, someone will say to me, “Bev, I think you exaggerate how much you eat.” And I’m always surprised because, first, why would I ever do that, and second, because it shows me the person doesn’t even notice that I’m constantly moving like a hummingbird.
Today, I wore my heart rate monitor for my workout (which I always do), while I was training clients (during which I demo moves but don’t do the workout because I’m coaching and watching form), on errands and in between sessions.
My calorie burn over an eight-hour period was 3,071. What’s my point?
Don’t just view your workouts as your only active time. Run up and down the stairs when you need things at home, park a bit further from the store door, walk your cart all the way back to the aisle, get up from your desk to stretch your legs and take a lap, remember that house cleaning is power work, etc., and so much more!
While I admit I’m freakishly active, I’ve learned my body loves to move and hates to sit still and let everything lock up. Don’t discount all the little things that can really add up to a big calorie burn; in fact, seize every opportunity to get that healthy body moving for a long time to come! 💪💖🙏
– Trainer Bev
On this last day of the year and as we prepare to turn the page to a fresh new one, I hear many people making their New Year’s resolutions. But I’ve never been a fan of resolutions and here’s why:
1) They’re too absolute
2) You don’t need a new year to change your life, just a new day or even a new hour
3) It’s difficult to make significant personal changes overnight
What I prefer and recommend is setting S.M.A.R.T. Goals because they are very clear and well-defined. S.M.A.R.T. Goals are:
Specific (simple, sensible, significant)
Measurable (meaningful, motivating)
Achievable (agreed, attainable)
Realistic (reasonable, relevant)
Since you will probably be spending some time in the kitchen this Thanksgiving anyway, why not take a few moments to work those arms and legs with this quick Wings n’ Drumsticks workout. All you need is two bottles of wine (or the equivalent) and some space. Awesome turkey hat is optional.
30 seconds per exercise. 3-5 rounds
1. Green bean casser-ROW
2. Pass the wine
3. Parsnip press
4. Tryptophan triceps
5. Raise a glass
6. Wait for the turkey
7. Oh no! I left the oven on
8. Brussel sprout up
9. Turkey strut
10. I’m so full I could BURP-ee
11. The pardoned turkey
Music credit: www.bensound.com
Looking for something a little more intense than the steps you get while trick or treating?
Well, here is a different kind of treat for you.
Give this hellish workout a go for your Halloween celebrations. 1 minute per exercise. 3-5 rounds.
1. Rise from the grave
2. Tarantula tap
3. Frankenstein walk
4. Spooky spider push up
5. Bat out of hell
6. Shuffle n’ scare
7. Vampire V-sit
Music credit: www.bensound.com
I turned this matcha green tea cookie recipe into a matcha green tea muffin recipe! My kids love eating these muffins every morning. They are like a treat (with the chocolate chips), but healthy too!
Matcha is a great ingredient to use in baking because it’s powder form makes it easily to mix in with flour. Try out these matcha muffins as a twist on the traditional classic — with added health benefits!
- 3/4 cup all-purpose flour; I use Pam’s Gluten Free Baking mix
- 1/2 tsp baking soda
- 2-4 tsp matcha powder: I like a lot of the matcha so I go with the 4 tsp at least!
- 1/4 tsp sea salt: I go with 1/2 tsp celtic sea salt
- 2 tbsp unsalted butter, at room temperature: Try using coconut oil instead
- 1/2 cup light brown sugar: I use Coconut Sugar
- 1 small cup of apple sauce – this is optional
- 5 heaping spoonfuls of collagen bone broth for added protein – also optional
- 1 large egg
- 1 tsp organic vanilla extract
- 2 cups rolled oats – I use gluten free by Bob’s
- Flax milk -or any kind of milk you like. I use flax because it has lots of plant based protein – I had about 3-6 tbsp to get the texture right so that the batter is less thick than it would be for a cookie.
- 1 cup semi-sweet chocolate chips: I use whole foods 65% dark chocolate