It’s so easy to fall out of routine during the Holiday Season. Been there, done that! However, you can stay on track.
Issue: No time to make it to the gym
Solution: You don’t have to be on a treadmill to to burn calories. If you can’t maintain your usual regimen now, take extra steps. Walk more!! Even if that’s taking an extra lap around the mall while shopping. OR do a mini circuit at home. Healthy Living
Issue: Stressed out!
Solution: Don’t be afraid to trim your to to list, or ask for help! And don’t forget, you can say no. People are a little more understanding than you think.
Solution: Just don’t do it! Be selective as to what you eat. If you are going to have a drink, maybe skip the dessert. Reach for the healthier options first, and make sure you don’t skip a meal.
I promised a picture of the Kinesis Wall, and I have been slack with the blog. It was bound to happen, I only maintain three blogs. Ha ha
Here is what the wall looks like.
And you are thinking to yourself, wow that doesn’t look like much. Oh ya!? Try doing a 30 minute circuit. By the time I am done, I am a sweaty mess! And I only do a 30 minute circuit. I only sweat like that after a 60 minute spin class.
So it’s that time…change of workout time. I needed something to give me that additional push, something that will keep me engaged and wanting more. My new workout, which I am LOVING involves working out on the Kinesis Wall!
You might not be familiar with it, not too many places have it. I will have pictures to follow. So what is it!? Cable pulleys that are hidden behind wood paneled walls. These cable pulleys allow for a natural full range of motion in any possible direction away form the wall, while maintaining constant resistance. P.S Kinesis will helpcore strength, improve your balance, flexibility and muscular coordination in more than 5oo PLUS possible movements.
Did I mention that I get my sweat on!?! LOVING IT!
When you are using the Kinesis, you can combine cardiovascular and resistance workouts so that your time at the gym can be decreased. Who doesn’t love the sound of that!? Kinesis targets large, multiple groups of muscles so productivity increases as well with decreased time. AND it allows for a lot of practical push-and-pull type exercises that can be combined with movements, such as the lunge and squat.
Training on the Kinesis can benefit your sport as well. How? Many sport specific motions can be translated to the Kinesis. For example: Golfers, you can work on strengthening the motion of your swing, just like you were standing at the tee. Plus you can practice your different strokes. You can also incorporate plyometrics with your training.
Want know more? Check in tomorrow
Need a midday pick me up? Try a creamy Papaya Smoothie is nutritious and refreshing. Plus, it will only take you 5 minutes to prep it!! Yum, yum!
1 cup (250 mL) crushed ice or 6 ice cubes
1 ripe papaya, peeled
2 tbsp (30 mL) liquid honey
2 cups (500 mL) plain yogurt
Pinch of ground ginger (this is totally optional)
Sometimes it can be hard to stay out of the Halloween candy. I’m sure you don’t want to go back out to the store to buy more candy. How can you avoid snacking on all the sugary treats!? Try some of the tips below. And GOOD LUCK! 🙂
Buy candy you don’t love. If the candy in your pantry is stuff kids like but that you don’t enjoy, it will be easier to resist opening those bags and diving in. For most of us, that means anything but chocolate.
Out of sight, out of mind
Ask your co-workers to keep their candy jars and bowls inside their desks or stashed in a cabinet in the break room so you won’t be tempted every time you see it. If they want to keep candy on their desks, ask them to use a colored container with a lid so you can’t see inside
Savor one piece of your favorite candy a day
Decide what time of day you most relish the sweet stuff, and save your special treat for that time. Then sit back and slowly savor the taste sensation.
Sugarless gum gives your mouth a burst of sweet sensation for very few calories. “Studies have shown that gum chewing can also help [you] relieve stress, mentally focus on tasks, satisfy a sweet tooth, overcome the urge to eat candy, and help manage hunger pangs to hold you over until your next meal,” says Sandon.
Replace the candy with better choices
Make the see-food diet work in your favor by putting out a bowl of colorful fruit or veggies in place of the candy.
Move the candy jar
Chances are if you have to move for it, you won’t want it.
Count the empty wrappers
It’s so easy to pop fun-size candy bars into your mouth that you can lose track of how quickly the calories are adding up.
Take a walking break
Getting away from your desk for a breath of fresh air can invigorate you and help you get over the mid-morning or mid-afternoon slumps that are often mistaken for hunger.
Manage your hunger
Eat breakfast before coming to work and plan for a few healthy snacks along with a satisfying lunch. Your preplanned meals with keep you feeling satisfied and make you less likely to raid the candy bowl.
I had to share this list that I came across on BestHealthMag.ca
We might forget certain snacking “rules” when the urge strikes. And we could be picking the wrong snacks or snacking too often. Which can derail your diet. So how can you snack smarter?
✓ Instead of buying snacks at a movie or sports event, chew a stick of sugar-free gum.
✓ At parties, stand as far away as you can from bowls of chips, dips, and other munchies.
✓ If you like to munch in the car, bring only a single serving along. Put the rest in the trunk.
✓ If you buy jumbo-size snacks to save money, divide them into single-serving containers as soon as you get home.
✓ Put the healthiest snacks where you’ll see them when you open cupboards or the refrigerator.
✓ Don’t snack in your office, go somewhere else (cafeteria, lounge, outside). That way you won’t associate your office with food.
✓ At home, enjoy your snacks in the kitchen … and nowhere else.
✓ Don’t eat to relax. Relax, then eat.
What are some of your favourite snacks?
When life gets crazy, and your stress starts to rise what should you do? Sleep it off? Or get up and start moving!?
According to a recent study, exercising will melt that stress away!
It’s no secret that exercise has been associated with improved moods, stress reduction and it is sometimes prescribed as a natural treatment for depression and anxiety. Science Daily suggests that working out will create a positive and sustained affect on a individual’s state of mind.
Going for a job, taking a spin class, walking, weight training, etc.. May actually help a person better cope with stress and anxiety in the hours, and even days, after they leave the gym.
The study also found that 30 minutes of physical activity would help a person stay cool and calm in a stressful situation, compared to the same amount of rest.
And I am sure there are many people out there that would agree with the study! I know I do.
When you’re in a rush, your workouts can be neglected. Which is not ideal. So what can you do in a short period of time? Try high intensity workouts, in a short period of time. How!? Using compound exercises.
Compound exercises will help boost the efficiency of your workouts. When you perform exercises that target multiple muscle groups, both the effectiveness and intensity are increased. When you perform exercises that target multiple muscle groups, both the intensity and effectiveness of the workout are increased.
Need some examples!?
Upper Body Compound Exercises:
Pushups, Standing Military Press, Dips, Pullups/Chinups, Clean & Press, just to start
Lower Body Compound Exercises:
Deadlifts, Lunges, Squats, use a sled to push/pull, and give hip trusts a try
**Remember: Consult a doctor before starting a program/routine**
The best core strength training workouts are those that require strength, speed, coordination and balance.
So with that being said, what move should you try?
Give the squat and press a try.
The squat and press is a compound movement that works almost every muscle group in your body. Crazy huh?
Let’s break it down: While doing a squat and press the force generated from top to bottom puts your core to work by requiring it to tighten up throughout the entire movement. Sweet!
- First, get into starting position by grabbing a pair of dumbbells; one in each hand.
- Make sure you can safely shoulder press the weight you choose, with good form, a minimum of 12 times.
- Stand with your legs shoulder-width apart.
- Bring the dumbbells up over your shoulders so your palms are facing forward, elbows are out to the side and your arms are bent at a 90 degree angle.
- To Squat down by bending your legs at the knees until your thighs are almost parallel to the floor. Make sure your knees do not pass your toes.
- Stand back up while keeping your abs tight–push up from the back of your heels.
- Right before you reach the top, begin to shoulder press the dumbbells by pushing them straight up toward the ceiling.
- Slowly bring them back down.
Try doing 12-15 reps, 3 to 4 sets
Meh life happens!! And sometimes we can get into a funk, it happens to us all. When it happens, it’s never fun. You feel grumpy, lethargic, etc…
We’re allowed to have those “funks”. But how do you get out of it!? Try one or more of the following suggestions.
Go for a walk – You don’t have to walk 10k! Try walking around the bloc
Try a Random Act of Kindness- Try making someone else’s day. It just might make you feel better.
Pamper yourself!! Do whatever you like to do! What makes YOU smile!?! Take a hot bath, curl up and read a book, go shopping! The choices are endless.
Get rid of the Clutter– Sometimes clearing out the clutter is one of the quickest ways to generate new and fresh energy. Tossing out trash may seem like work, but it is totally energizing once you get the hang of it.
Get outside and spend some time with Mother Nature: Getting outside and getting fresh air is one of my favourite ways to feel better. If you can’t get out of town, at least go for a barefoot run through the grasses in your yard.
Change your bed sheets – Nothing like fresh sheets!! OR…get out and purchase a new set of colorful bed linens to brighten up your bedroom.
Watch a funny movie AND laugh: Avoid the sappy, make you want to cry movies! Invite a friend to go along with you and see who laughs the hardest/longest.
Spend time with family: Watch a movie at home, go to the zoo, go for a walk together. Do something that you will all enjoy together.