 Good healthy habits will help you lead a good healthy life.
Developing healthy habits to help you lead a healthier life can be scary, frustrating and have you feeling like you should throw the towel in and say I am done. Where do you begin? How do you know you are doing the right steps for you? Why is it so hard? You can do a simple search on the internet and find plenty of sites and resources that will walk you through different steps that you should take to work on implementing those habits. Heck, some will even hold your hand all the way through the process if you want. Actually, I can hold your hand all the way through the process. It is part of my job, lol. But that isn't my main purpose today. I want to share with you 3 tips that I think will help you develop those healthy habits without you feeling like you need to throw in that towel. I will keep it short, sweet and simple. In fact the first one is simple. Tip #1 - Start off simple! Okay, you decided to start being more active, lose weight, or just start eating healthier. We all have some goals we want to achieve, but don't go overhauling your life to start working on it! Pick out a simple habit for you to start implementing that will help you achieve your overall goal Work on that for a while before you implement another. Tip #2 - Small attainable actions! This goes in hand with starting off simple. That habit you decided to start working on, make sure that it is attainable. We are a society of instant gratification and rewards, so when we implement actions that are attainable we are able to have that sense of accomplishment that will help us keep working on that overall goal. For example, you decided you want to eat healthier so make breakfast your first meal to start incorporating those actions. We tend to have more control of what we eat for breakfast then we do for lunch or dinner, so start with eating a healthier breakfast and when you feel you have that under control then start working on a different meal. Tip #3 - Give yourself time! Making changes to our habits will take time, it will not happen overnight. Some will take a couple of weeks and others can take longer, it just depends on how easy you make them and how important you feel they are. If you really think about it, when we are trying to make new habits we are also trying to get rid of an old habit. Some of those we were raised with, we have been doing them since we were kids and they are hard to get rid of. Be patient, don't be hard on yourself if you mess up one day, be committed to that change and keep trying until you have developed the habit you are trying to achieve. You can do anything you put your mind to. Work on one or two habits at a time until you are comfortable with them, then start on some new ones. If you need some help, let's talk or check out my Facebook page for additional information that I will be giving out this week.
2/12/2020
Quick Tip for Proper NutritionNo matter if you are trying to lose weight or clean up your eating, this is one tip that works for both.
2/9/2020
Macros for Movement Carbohydrates, Proteins, and Fats!!! Proteins, Carbohydrates, and Fats!! You see these three being talked about all over the internet and yes maybe even the television. Usually, it is someone telling you how much to eat of each one to help you reach the goal you are trying to achieve. Am I right?
That is not what I am here for today. I want to make sure that you understand the role that each one plays in helping you move your body and I promise to keep it simple and brief. So let’s get started.
 So what is this eat more not less to lose weight concept?
Well, it’s not so much about eating more but about consuming the proper nutrition...not less nutrition. We all need to eat, and if you workout regularly you will need to eat more than someone who doesn’t workout. If you decide to go on some silly starvation diet you are telling your body you are in trouble and it will start conserving fat stores and start burning muscle for energy. This will cause your metabolism to slow down making it even harder to lose the fat your body thinks it desperately needs to conserve. This is obviously the complete opposite of what we want to happen when we’re trying to shrink our waistlines. So how do we make sure we are nourishing our bodies properly? We do a little planning mixed in with some better decision making.
2/2/2020
Three effective squat tips We want to be successfully pop out a squat and at the same time be safe about it, remember safety first. Check out some of my favorite tips that I use on my clients and for myself.
Check your form. Take a picture or video of you performing a squat and really analyze yourself. This is something I will do with myself and my clients. It is a great way to see any potential issues that may need to be addressed or even to say, “great form” “good job”!! Another step I recommend is running through a checklist in your right before you initiate and during your squat, okay actually with any exercise movement you do. Are my feet in the right position for my body? Is the bar or dumbbell positioned correctly for the type of squat I am performing? Do I have my core engaged before, during and after the movement? Is there any shifting going on in the feet or rolling of the hips during the movement? Take your time. This is not a race. If you are performing your squat in 2 to 3 seconds you are going to fast and risking compromising your form which can lead to injury. Does that mean you need to go so slow that a turtle is about to pass you? No! You do want some time under tension so your muscles can get the proper effect from the exercise. I like to do a 3 to 4 count down with a 2 count up, or an even pace up and down, dang there are times I will hang out at the bottom for 5 seconds but that is for another post. Spread the crack. That doesn’t sound right, does it? LOL! Imagine a crack in the floor that runs parallel between your feet. When you come up from the bottom position of the squat push down and out on the ground like you are trying to spread the crack open. This will help drive those knees out so they don’t cave in and I have found that it will help some of my clients not roll their hips as they come up and really initiate their glutes. These were just a couple of cues/tips that I use with my clients and myself, there are so many more that you should know and I will go over them with you if you would like just send me a message and let’s talk. |
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