Common Excuses for Not Working Out

                                               

People make excuses everyday for not wanting to work out. Did you know that if you worked out for an hour, that would amount to only 4% of your day? Working out isn't as dreadful as some people make it seem. Exercising can be an outlet, a relief, it can put you in a great mood, and of course you can lose weight. So why all the excuses? Well first, here are the most common excuses that people give when not wanting to work out.

1) I don't have the time. (There are plenty of workouts that don't take up all of your free time. You have to pencil it in like you would any other activity.)

2) I don't see any results. (Just like with everything else that you do, things take time and consistency. Don't quit and stay on track and you will see results.)

3) I don't want/can't afford a gym membership. (Hello Beachbody! Beachbody workout programs allow you to workout in the comfort of your own home and get the same if not better results.)

4) Exercising hurts. (If you don't feel the burn, your muscles aren't working.)

5) I'm too overweight. (The only way you are going to lose the fat is by exercising....simple as that.)

6) I'm too old. (There is no age limit to exercising. My 55 year old uncle bench presses 315 pounds, so there is no excuse!)

7) Working out makes me hungry. (As long as you don't gobble down a burger or some cabinet snacks and eat something healthy afterwards, you are okay!)

8) I don't have a workout buddy. (You can't always wait on someone else to start working out with you. You have to find a support system, also taking initiative and responsibility will get you a head start on your weight loss journey.)

9) I'm too tired. (If you are tired, that usually means you have weak muscle strength and stamina, which indicates you should be exercising more.)

10) I have kids. (While your kids are out in the yard playing around, you could be playing right along with them. If your kids see that you are active, they will also follow. Once again, make time to do what is important.)

If you suffer from using any of these excuses to not work out, rethink on what it is that you want to change in your life and put away the excuses! As a Beachbody coach, I can provide you with the motivation, a team of support with people doing the workouts with you, nutrition and recipe tips, along with life changing weight loss results! Contact me with any questions or concerns that you may have about how you can stomp the excuses and begin the work on a brand new you!!

-Stay Healthy, Stay Happy 

Avoid Overeating During the Holidays

Happy Labor Day! Today is the day where the grill is being fired up and finger lickin' barbecue fills up everyone's plate. Plenty of ribs, hot dogs, pork shoulder, baked beans, spaghetti, and desserts are about to fill up everyone's stomachs. So how in the world are you going to be able to indulge in your favorite barbecue foods and not overeat? This can be a tricky situation, but there are things that you can do to keep from not being able to button up your britches. 

• Quench your thirst with low calorie beverages
• Eat smaller portions by eating on smaller plates
• Limit your calorie intake 
• Don't fry anything but grill everything
• Eat in moderation and give your stomach time to fully digest
• Drink PLENTY of water
• Limit your alcohol intake
• Don't forget to EXERCISE

Enjoy this time spent with family and friends but don't allow a couple of pounds to sneak up on you! Follow these few holiday eating tips and get back to your routine tomorrow! 

-Stay Healthy, Stay Happy

The 6 Dimensions of Health

                                                 

There are several dimensions of health that make up our well being here on Earth. They consist of: mental health, emotional health, physical health, spiritual health, environmental health, and social health. Our minds, bodies, and souls are all in sync with everything that goes on around us. It is extremely important to keep all these in check to ensure we have good overall health and wellness. Let's take a deeper look into these.

Spiritual Health:

Being spiritual is when you seek meaning and purpose in your life. It's getting in touch with the intangible things and realizing the supernatural. Our personal beliefs about our existence and what is keeping us here and together is connecting with your spirituality. There isn't a proven thing you can do to become spiritual, but a matter of looking deep within.

Physical Health:

Your physical health pertains to your body's maintenance, functions, and development. To ensure that you keep your body in good physical health. do the following: eat nutritiously, drink plenty of water, exercise daily, get routine checkups from the doctor, and make sure to sleep 7-8 hours every night.

Emotional Health:

Understanding and dealing with our feelings as well as others has an effect on our lives and actions. Keeping stress free gives you a sense of positivity and keeps you from feeling depressed, lonely, and unattached. Keep close communication with friends and family and try your best to stay happy. Realizing that you shouldn't stress over things that you cannot control plays a big factor in staying emotionally healthy.

Social Health:

Interacting and communicating with people builds relationships and friendships. Be confident and remain positive. Being socially aware allows you to be receptive to different kinds of people and their ideas.

Mental Health: 

This is having the cognitive ability to develop skills and knowledge. It allows you to make better life decisions and enhances creativity. Set goals and never be afraid to explore, for our mind is never ending. Always try your best to deal with conflicts and undesired situations. Your mind is one thing you don't want to lose. 

Environmental Health:

Along with keeping your body, mind, and soul healthy, when you respect the Earth (it does provide the air we breathe and much more), it is able to supply the natural resources that we need. Being in touch with nature also gives a sense of appreciation and keeps you in touch with your inner self. 

-Stay Healthy, Stay Happy

Sleep The Pounds Away

                              


Did you know that getting an adequate amount of sleep every night is related to weight loss? Sleep is an extremely important essential part of being healthy, (http://totalfitclub.blogspot.com/2013/07/making-shut-eye-priority.html) and it also helps keep your weight maintained. Here's how it can contribute to weight loss.

When you are well rested, your body has time to heal from the busy day before. A good night's rest enables your performance level to increase and grow stronger.

Cortisol is a chemical in the body that regulates blood pressure and your body's ability to convert sugar to energy. When you are stressed out or lacking in sleep, your body releases excess cortisol. Over time, when a lot of cortisol is released, it can lead to increased appetite, cravings, and high blood sugar. When your appetite is overstimulated, it leads to fat retention. 

When your brain is well rested, you are able to make better lifestyle choices. When you are sleep deprived, sometimes you feel groggy and not all the way ready to handle the day's tasks.

Your body appreciates when you give it between 7 and 8 hours to recover and prepare for the next day. Even though long work days, stress, your personal life, or busy with children can make it a little more difficult to sleep enough, getting enough sleep every night will not only make you feel better the next day, but it will contribute to weight loss.

-Stay Healthy, Stay Happy

When Is The Best Time Of The Day To Workout?

                                               

Is there a perfect time to exercise in your day? Some people feel that when they workout as soon as they wake up, they feel energized to take on the day's task. However, some people feel that they get their best night's sleep when they workout at night. So when does your body think is the best time to workout? It actually depends on the individual. Read the advantages of working out at different times of the day.

Working out in the morning:

1) Despite your metabolism being lower in the morning, doing cardio exercises, the stored fats get burned first.

2) If you work out first thing in the morning, you burn stored fats in order to gain energy, therefore losing excess weight.

3) People usually find more time to exercise in the morning before work by running, jogging, or running the treadmill.

Working out in the afternoon:

1) In the middle of the day, our bodies are warmer and more supple, which leads to less injury and cramping.

2) Some feel that the sun feeds energy into their bodies, therefore making them happier and more challenged to work out.

Working out in the evening:

1) Most people feel that there are in their deepest sleep when they workout before bed.

2) For those who eat before 7 p.m., not too much food is sitting on their stomach and the digestion process is faster. 

3) Also, for people who work odd hours, working out at night is sets a tone to make sure they get it done.

So whatever time you feel is the best time to fit a workout in your schedule, just make sure that you do get your workout in! You will feel much better physically, emotionally, mentally, and spiritually. Remember, your body runs well when you take care of it!

-Stay Healthy, Stay Happy

Battle of the Sexes

                                               

I am sure that some women think that men easily shed pounds without much effort and some men think that it is harder to lose the beer gut. It is certainly not easy to lose the fat around your waistline. But read a few facts on why it is deemed true that men really do lose weight easier than women.

• Men have a higher percentage of muscle in the body. Muscles have a higher metabolic rate than fats. Women have more subcutaneous fat as men have more visceral fat.
• Men's bodies respond more quickly to exercise than woman's bodies do.
• When the level of estrogen decreases as women age, the enzyme gets active and leads to abdominal fat storage.
• Even in childhood, boys tend to be more active than girls, especially in sports and in nature-activities.
• When women go through mood swings, it triggers emotional eating and food cravings.

Even though there are facts and statistics that support the fact that in most cases, men lose weight more quickly than women, that shouldn't discourage women to not press to live a healthy lifestyle and exercise daily. 

-Stay Healthy, Stay Happy

Keep Calm and Avoid Stress

                                                      

Hustle and bustle. Always on the move. Every time you turn around, something comes up. When will this ever end?.... These are things that live around our lives day in and day out. We all have ways of coping with the things that stress us out, but if we can prevent it, it would do us much more justice and help us stay at ease. Take a look at some of the effects that stress can have on your health:

• Weight gain
• Weight loss
• Lack of interest
• Anger 
• Depression
• Feeling tired and detached
• Decrease in libido
• Increase in smoking and drinking
• Not being able to concentrate
• Anxiety
• Heart problems

Now that you see the numerous side effects, here are a few tips on how to avoid stress.

1) Keeping a positive attitude and realizing that there is no need to worry about things that you have no control over.

2) Exercising not only plays a role in our physical health, but in our mental health as well. 

3) Taking a break or getting away on a vacation is always a good way to get away from the demands of your daily life.

4) Time management (I am a huge procrastinator, but I'm working on it) enables you to get your work done without worrying about racing to meet the deadline. It helps you become productive and efficient. 

5) If plan A doesn't work, work plan B and C.

6) Laughter is the best medicine. Engage in activities with friends and family and stay connected with the world.

Don't worry, Be happy!

-Stay Healthy, Stay Happy