F.E.S FITNESS
  • Home
  • About
  • Members Login
  • Testimonials
  • Contact
  • Home
  • About
  • Members Login
  • Testimonials
  • Contact
Search by typing & pressing enter

YOUR CART

7/23/2018 Comments

NSV'S for motivation

Picture
Non-Scale Victories are important!! First let’s go over why they are important. These victories define how we are doing, give us a better indication of our progress, and allows us to view our health journeys with a positive mindset. The scale sucks!! We allow a piece of plastic with wiring in it define how we feel and who we are. Does that sound right or fair?

What are some non-scale victories? Remember, they are going to be individual and goal based.
Self-control – Like having the ability to finally be able to have a treat without overeating.
Self-discipline – Being able to get up in the morning, when you don’t want to, and get your workout in or fitting it in later in the evening.
Self-efficacy – Having the belief in yourself that you can accomplish a given task or goal. (My favorite)

Being able to run a full given length without stopping
Fitting into a smaller size or realizing your clothes fit looser
Realizing you have more energy or feel less stressed
Hearing positive comments about your progress
Etc, Etc, Etc.
I can go on and on but we don’t have time for that. Just remember…...
Everyone’s victories are going to be different, some are small but still should be celebrated because those small victories assist you to your bigger one.  
Comments

7/16/2018 Comments

Loose skin! Realistically - Can we work it off?

Picture

For some women when they lose their weight they have to deal with loose skin. One of the most common area of concern is the arm. Come on we have all heard the term “bat wings” right?  

Loose skin can be distracting, embarrassing, and honestly irritating, not just mentality wise. It can cause skin infections, rashes and back pain.  

Here are some factors that we should go over first:

  • Think of your skin like a balloon. If you fill it up and let it out right away, it will shrink back closer to its original size. Now take a balloon fill it up and let it sit for a couple of days or a week, when you let the air out it is stretched out and not close to the starting size.
 
  • How have you taken care of your skin? Think hydration, nutrition, skin care, and sorry but also your genetics. Additionally as we age, we tend to lose some of the elasticity within it.
 
  • How fast you lost the weight and even environmental factors can come into play. The other thing to think of, how long have you been holding onto that extra weight? The longer, the harder it is to bounce back.

We all know each person is different therefore their body will have a different response. For some the skin will tighten back, while others may need surgery. When you lose weight slowly you are giving your body a better chance to bounce back by letting it adapt and for the muscle you are building to help fill in space. This is a little bit of the reason why we recommend 1 - 2 pounds a week for weight loss.

Here are some little tidbits:

If you can grab more than a few millimeters of skin then there’s more fat to lose
That doesn’t mean you don’t have excess skin, but until you burn away the majority of the fat it’s covering, the skin on top is not going to tighten–it will continue its sad, droopy existence.

When it comes using body fat percentages to gauge if you should have surgery. Most doctors will advise men to be at or below 10%, women at or below 20%. Now that being said most doctors will want you to maintain that weight for 6 months to a year before looking at doing surgery.

Recommendations:

Build muscle
Consume whole nutritious foods - (Carbs, Protein and Healthy Fats)
Hydrate 
Maybe even consider supplementing with collagen and gelatin, talk with a registered dietitian or doctor before starting.


Comments

7/13/2018 Comments

3 ways to prevent Varicose Veins

Picture
Recently I held a Q&A in my closed group “Females Embracing Strength” and one of the questions was wondering how to prevent varicose veins.

​First understanding how they happen will help some. Here is how it works, muscle contractions in our lower legs act as a pump to help those tiny valves and those elastic vein walls to return the blood back to our heart. When blood pools in our veins, due to them losing their elasticity as we age or the valves in the veins become weak, those veins enlarge causing those dreaded varicose veins. The bluish color is from the lack of oxygen supplied to the blood.

There are some risk factors to consider:

Age
Gender
Obesity
Family history
Standing or sitting for longer periods of time.

As for the popular crossing the legs comments, it isn’t so much that crossing them is the issue it is staying in that position for too long that can contribute to the development of them.

Ready for the prevention? Here are three things.
​
Watch your weight
Get moving
Don’t sit for long periods of time.

​



Comments

7/11/2018 Comments

Be a trademark

This was posted by an acquaintance of mine, Becky, and even though I know this is to apply to business, I feel that it actually applies to life in general and our #health journey.

How you present yourself, take care of yourself, and how others feel after they spend time with you is a reflection of your personality and your health. That old saying:

"Treat those how you want to be treated"

is true. How does this even apply to our health?

Others will see your progress, your struggles, your good and bad days, what you eat, how you workout, how you stay motivated, and there are more that I can list but I think you get the idea. When we stay true to ourselves, take care of our bodies, and treat others like we treat ourselves, we become the billboard of our lifestyle. When those around you experience you sense of well being, you can become the motivation that they need. How awesome does that sound? To be the motivation for someone to become healthier.

Don't you want to be that walking billboard or trademark for you family, friends and strangers? I know I do, that is why I made it my profession. If you are not there yet, let's talk so we can get you started. 
Picture
Comments

7/10/2018 Comments

being free

Today I asked my morning clients to write one motivational word that described them today. This one by Rhonda was one I don't think I have heard someone use yet and I love it!! This is her post about the word she choose today.
I think we forget how tied down or how habits can hold us in bondage. When we start making changes to improve our health we tend to explain our feelings as "more energy" "feeling less stress" "feeling stronger", etc. Hardly ever do we state that we feel "FREE". What a word!!!
​

What is your word?
Picture
Comments
<<Previous

    Author

    Hi guys!! Welcome to my thoughts and just some health information that I hope you can use! Let me just state this now. I am not a writer, English major, or even a blogger, so there will be mistakes in here.

    This is where I keep it real and try to provide you with useful information and a little bit about myself. I am not flashy and don't feel that I need to post half naked bodies to get my point across. There is enough of that and I am not any part of it.

    Have something you want to talk about or a question? Just leave me a comment or message and I will get back with you. Now let get talking!

    Archives

    February 2020
    January 2020
    August 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    August 2017
    July 2017
    June 2017
    May 2017
    February 2017
    January 2017
    December 2016
    October 2016
    September 2016
    August 2016
    May 2016
    April 2016
    March 2016
    January 2016
    December 2015
    November 2015
    August 2015
    June 2015
    January 2015
    December 2014
    November 2014

Contact:
F.E.S. Fitness
deanna@fesfitness.com
918-457-8842


​Privacy Policy

© 2014 F.E.S Fitness — All rights reserved

Proudly powered by Weebly