If You've Got 15 Minutes, Burn 100 Calories!

                                          

When you think of burning calories, you probably envision a treadmill or a set of weights, right? Well exercising is a sure way of burning calories, but there are tons of other ways you can burn calories in a short period of time. Who wouldn't love to think of ways to burn 100 or more calories in 900 seconds? Well if you've got 15 minutes to spare, read a few ways to burn at least 100 calories.

• Fast paced walking.
• Run up and down a set of stairs or a hill as fast as you can and as many times as you can.
• Pedal on the bike at the gym or on a real bike vigorously.
• Get a set of dumbbells and do several reps and then drop and plank.
• Jump rope at a high pace.
• Sprint and then rest.

These are just a few ways to burn at least 100 calories in just 15 minutes. I know that we can set time aside to burn (literally lol). If you can do these few short bursts of activity, then you are well on your way to living a healthy, active lifestyle!

-Stay Healthy, Stay Happy

Healthiest Foods for the Low

                                                

If you know anything about healthy eating, you know that sometimes it can be pretty pricey. Buying organic foods are much better options that processed foods, but that costs a little bit more. Since good health is vital and you want to make sure your body does good to you, you have to invest and do good to it. However, sometimes our change is strange and our money may be funny so we need to find healthy foods that aren't a strain on our pockets. Read below for a list of healthy foods that are the price of a burger on the McDonalds dollar menu or less. 

• Lettuce (greens)
• Almonds
• Spinach
• Whole grain pasta
• Yogurt
• Green tea
• Potatoes
• Popcorn
• Tuna
• Watermelon
• Apples
• Oranges
• Oatmeal 
• Pinto beans
• Eggs 
• Bananas
• Broccoli
• Whole wheat bread
• Oats
• Frozen vegetables

See, healthy eating doesn't have to be a burden! There are so many recipes and snacks that you can make that are affordable. As a Beachbody coach, meal planning is one of the awesome strategies I help you put together to help you lose weight and keep it off. Contact me for further details in the contact box on the right side of your screen if you are struggling to eat healthy and maintain a desired weight! I can help!

-Stay Healthy, Stay Happy

This or That?

                                          

This or that? That remains a question on so many minds when deciding between what to eat. Now, this is coming from my own experience when I was at work and I watched someone choose a bag of chips over a piece of fruit to snack on. My eyes bulged out of my head because I just couldn't figure out why there are clearly healthy options to choose from and that person decided to go with the chips. Sometimes the healthier choices are right in front of us and we still go for the unhealthy options. I know that it can be hard to resist your sweet tooth craving, but did you consider the sweet fruits that can also satisfy that same craving? There are some people that don't even eat at least ONE serving a fruit everyday! The unhealthy snacks and nip nacks always win! Let's just do a little activity where I am going to list snacks/foods and then give you a healthier alternative. 

Chocolate ------------> Dark chocolate

Candy bar ------------> A serving of fruit (banana, strawberry, pineapple, apple, strawberry, etc)

Fried poultry ---------> Baked or grilled poultry 

Soda/Highly Sweetened Juice ----------> Water (always the best option!)

Sweetened Gum ---------> Sugar free gum

Pizza ----------> Veggie pizza on thin crust

Burger ----------> Turkey burger

Appetizers -----------> Salad


These are just a few options that you can choose to substitute your unhealthier options! It doesn't take a genius to make a decision about healthy eating, you just have to be aware of what you are feeding your body. 


One way you can't go wrong when it comes to ensuring that you have the best nutrition everyday is having 1 serving of Shakeology! It is the best meal of the day and supercharged with over 70 all natural ingredients! It can't get any healthier than that. If you would like more information on better nutrition, meal planning, exercise, etc, please feel free to leave your contact information and we can discuss! 

-Stay Healthy, Stay Happy

Reasons You Don't Exercise

                                             

Did you know that there is only way you are going to see results from exercising and eating healthy? And you know what that way is? DOING IT! I run into so many people that constantly fill my ear with excuses of why they don't work out! People like to run away from things that make them uncomfortable and take time to see results happen. I'm going to share some reasons that people give of why they will not exercise.

1. They really hate to exercise. I mean come on.....if you want to lose weight and get yourself to a healthier weight, you are going to have to workout. The cool thing is that I can exercise for 25 minutes and get an effective workout with Shaun T's T25 and have it done in less time than a 30 minute tv show! So you may not like it at the beginning, but I can promise it will pay off sooner than you think! 
2. You can't afford a gym membership. Memberships at the gym are costly and you are tied to that monthly or annual price. Well I am here to give you another more effective solution. BEACHBODY! Not only are there tons of at home workout programs that you can do in the comfort of your own home and at different fitness levels, it costs way less than a gym membership, you have a coach to keep you accountable, the best meal of the day, Shakeology, and many more perks! So if you are considering a life changing solution, contact me at the box below and I will help you get started on reaching your goals now!
3. You aren't seeing changes quick enough. I think we all know by now that nothing happens overnight. So I am not going to stress on this one because time and consistency is the only way that you are going to see changes. You can't quit, you have to keep going!
4. You are having trouble finding the motivation to workout. Once again, a Beachbody coach not only keeps you accountable, but the other challengers in your group along with your coach stop at nothing to make sure you stay motivated! So many people can't find the motivation to workout and that leads to them quitting and never reaching their goal and that is what we are trying to prevent.
5. Exercise hurts. NO PAIN, NO GAIN! You have to start off low resistance and work your way into the higher impact exercises. If you aren't feeling a burn, then you aren't doing something right. Some people even think they are working out effectively but really aren't. You also have to take rest days to allow your muscles time to recoup. As time goes on, you will be able to handle higher impact exercises to get the body you want.

There is absolutely NO EXCUSE to not exercise and work towards your dream weight and health goals! You will feel so much better in so many ways and your mood will be elevated, therefore making you much happier overall. If you are struggling to find the support and accountability to start making a change, please don't hesitate to contact me and it will be a pleasure to work with you in helping you reach your health and fitness goals!

-Stay Healthy, Stay Happy 

Eating Well While Eating Out

                                             

Comfortable seating, warm atmosphere, great customer service, and so many food choices. I love going out to eat a restaurant. All the food choices and eating something different from what I cook at home please my taste buds. However, I don't want to get off track and still need to choose healthy selections when looking at the menu. It's easier these days because menus offer healthier choices and smaller portion sizes. A few things that you can substitute for a bigger meal are

• appetizer/lunch sized entrees
• choose healthier sides like fruit or vegetables
• meat can also come grilled, baked, or broiled

If you're eating out on lunch during your lunch break, here are a few ways you can get some exercise in:

• if the restaurant is nearby, try walking there instead of driving
• talk time for a brisk walk before the meal

Read these tips on what to choose while inside the restaurant.

• Instead of ordering a full sized entree, order the lunch sized entree or get an appetizer and a small house salad or a side of vegetables.
• Start small. Order an appetizer first and go from there if you are still hungry.
• If possible, order the kids meal.
• Stop eating as soon as you feel full and ask for a to go box.
• Only get dessert if you truly have the room in your stomach ( I can't stand that over indulged feeling!) 

Follow these tips when going out to eat at a restaurant and you will be off to making healthier eating choices!

-Stay Healthy, Stay Happy

Tricks To Boost Your Metabolism

                                                       

Everyone knows that when you eat healthy and exercise, you will lose weight right? But sometimes you seem to get stuck at a certain weight and wonder why the pounds won't continue dropping off, right? Well in that case, you metabolism may just need a little revving up. Here are a few suggestions to get your calorie burning running fast.

• Keep moving every chance you can. Take the stairs instead of the elevator. Just remember to not sit still to keep your body engaged to help boost your metabolism.
• Eat your salads with vinaigrette, as vinegar's acetic turns on the genes that stimulate fat burning. The healthy fat in the olive oil helps you feel fuller longer.
• Omega-3 fatty acids in fish work miracles for your metabolism.
• Put more dairy in your diet and milk is one of the best sources to get that.
• Whenever and wherever you can get fresh, organic fruit and vegetables for they have way less pesticides and chemical food preservatives than foods in the supermarket.
• Pump iron. If you diet without lifting, about 25% of your weight loss will come from your muscle tissue, which will suppress your metabolism because you miss the the extra calories that having muscle burns.
• Keep calories above 1,200 a day. When you eat much less than your body needs, it can go into starvation mode and store fat, which leads to weight gain. 

Make sure to keep moving and eating healthy and you'll be burning calories in more ways than you know!

-Stay Healthy, Stay Happy

Influences Resulting From Obesity

                         

Over one third of America are considered obese and the number are constantly rising. An additional 34 percent are considered overweight. These numbers aren't so much alarming because obviously people aren't trying to do much to reduce these figures. Along with your health, being overweight can impacts many other aspects of your life. Here are a few ways those extra pound are costing you.

• More migraines. It is revealed that the higher the body mass index, the greater chance of having episodic migraines. 
• More cancer. The link between excess weight and cancer aren't cause and effect, however it could be that excess fat cells increase hormonal activity or they increase the growth factors that lead to tumor growth, according to the National Cancer Institute. 
• Infertility issues. Overweight women can have a harder time getting pregnant.
• Premature Birth Risk. Having a body mass index of 35 or higher could indicate a weakened and inflamed uterine and cervical membrane. 
• Trouble sleeping. Almost 80 percent of obese people report having trouble sleeping. It can result in sleep apnea, causing less oxygen to get to the brain.
• Bullying. More than 40 percent of children getting treatment are reporting bullying from being overweight.
• Money issues. Being overweight or obese causes people to have to usually spend more on weight loss and doctor visits. Also in the work world, there are differences among wages for overweight people versus fit people (not fair, but mostly true!).

The best thing you can do is keep yourself healthy by eating healthy and maintaining 30 minutes to an hour of physical activity everyday. If you are struggling and need a solution, Beachbody is the answer! Please feel free to contact me for any information regarding a weight loss and nutrition solution for you at beachbodycoach.com/ashleyrobinson

-Stay Healthy, Stay Happy

Health Tips For Kids

                                                       

The sooner parents instill healthy habits in their kids, the better chance they have of living healthy, active lifestyles. Teaching kids the importance of a healthy diet and staying active daily will result in better child development and these habits will stick with them as they grow into adulthood. Read about simple tips to keep children healthy.

1. Teach them to always start their day with a healthy breakfast. It will boost their energy levels, increase blood flow, help them focus, and provide the nutrients necessary for their body. 
2. Swap out unhealthy snacks such as potato chips, cookies, and snack bars, for bags of fresh fruit, granola, and cheese.
3. Also, instead of giving them overly sugared juices and sodas, give them fresh juice and water.
4. Always keep your children aware of good hygiene such as washing their hands and covering their mouth.
5. Make brushing their teeth twice a day enjoyable. 
6. Please ensure that your children get the appropriate amount of sleep every night and that they have time for physical activity.
7. If your children need daily dosages of vitamins, giving them vitamin gummies are one of the best options.
8. Teach them about the food chart and ensure that they are getting the right amounts of all foods on the food chart.

Making sure you provide your children with the right amount of physical activity and a balanced diet, they will continue living healthy and active lifestyles as if it's their second nature!

-Stay Healthy, Stay Happy