Tag Archives: coaching

Friday Fitness Tips

9 Dec

Friday Fitness Tips:

Here we go….take a deep breath….you can do this!!! The “most wonderful time of the year” is upon us. This month causes mixed reactions in most people. Some people love every moment – some tolerate it – some dread it. Regardless of your feelings for this month, I’m going to try and share tips every Friday that will help you be healthy and well and finish 2016 strong!!! I’ll share three tips today that I think are the most important for starting this month.

1) Don’t skip breakfast. Breakfast sets the nutritional tone for the rest of the day, and you don’t want to send your body into survival mode by prolonging your overnight fast. Bonus points if you swap your bagel for eggs and your venti latte for a short black. Doing the former can help shrink your waist by 34 percent and your body fat by 16 percent, according to a study in the International Journal of Obesity.

The reason: You’ll consume fewer calories in subsequent meals. Doing the latter can save you 188 calories a day. And let’s be honest, it’s the caffeine you love anyway. Feel like you never have time to make breakfast? Have some grab and go options – almonds, apples, boiled eggs, bananas, etc – that can help you with the morning rush.

2) Keep a food log – yes, even during the Holidays. This will help you maintain and not gain and keep you aware of what you are consume. It’s a pain in the butt, but it’s shockingly effective at helping people eat healthier, according to a study in the Journal of the Academy of Nutrition and Dietetics. The researchers found that people who recorded everything they ate for a week lost six more pounds than people who didn’t. Don’t bother buying a notebook—smartphone apps like MyFitnessPal, Lifesum, and Eatly make recording what you eat easy. All three also sync with third party fitness trackers, helping you gain a more holistic view of your health and daily activity. I use MyFitnessPal and love how it helps me be accountable.

3) Don’t skip workouts!!!! Skipping just one workout can initiate a downward spiral, increasing your odds of skipping another one by 61 percent, according to British researchers.

The solution: Think smaller. Instead of trying to carve out time for one long workout, do two or three short ones. “In so doing, you’ll boost motivation, eliminate ‘too busy’ as an excuse, and accelerate both muscle building and fat loss,” says Chad Waterbury M.S., a Los Angeles-based exercise physiologist.

A great go-to is a Tabata based workout. 20 seconds of a move, 10 seconds rest and repeat for 8 times total. You can choose one move for four minutes and then choose another move for the next 4 minutes. In just 16-20 minutes you can have a great, effective workout done.

If you would like for me to post a tabata workout, comment below and I’ll give you one to add to your resources 🙂

So, incorporate these three tips for the rest of the month and I’ll share more next Friday! Let me know if you have any questions or if I can be of help to you. I offer free consultations and would be glad to help in any way that I can.

Remember, breathe and take time for yourself in the busy days ahead.

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Finishing 2016 Strong

8 Dec

It’s hard to believe that we are in the last month of 2016.  I think back to the beginning of the year when I had a brand new year ahead of me with blank pages upon which I would write daily with my choices and doings.  Am I where I wanted to be?  Have I done what I wanted to do?  Have I been what I wanted to be in 2016?  So, I take time to ponder these questions and reflect upon the last 12 months.  These reflections will help me determine what I set forth to do on January 1st.  I know that I have taken on new things which has caused me to neglect other things that I felt were important to me.  So, for 2017 I know that I need to think about the impact of taking on new things and what it will do to what is currently on my plate.  Yes, it can be good to take on new things and new opportunities; however, I think that if I add something new than I need to subtract something away.  It’s the process of continually growing and transforming.

One of the things that has helped me was the practicum coaching that I had to do as part of my online education at MUIH for my master’s in health and wellness coaching.  I was coached by a fellow student in my program; and even though it was a practicum, it was so helpful and beneficial to me as an individual.  I had some areas I felt stuck in and that is what I brought to the coaching sessions so I could be coached.  As my coach would ask powerful questions and utilize coaching resources during the sessions, I was able to have clarity and experience some “aha” moments as she coached me through the sessions.  This experience was also valuable to me as a  coach to understand how it feels to be in a coaching situation as the client.  It allowed me to see the value of having a coach to help discover the answers that already lie inside us and how having another person on our journey towards goals can be so helpful.

As I prepare for the new year, I’ve decided that I’m going to take advantage of the last 23 days of this year and finish strong by choosing daily to make choices to meet my goals.  My word for 2016 was, “execute” – I chose that word because I knew what I wanted to do and where I wanted to go so all I had to decide was to just do it.  So, from now until the end of the year I will just do it – I will be present, I will make time to be with friends, I will celebrate life, I will be confident in what I do and who I am, I will learn and teach Strong by Zumba, I will run my one mile every day, I will limit my sugar consumption, I will journal, I will have my quiet time, I will practice gratitude.  You see…it’s not how you start, but it’s how you finish that matters! So, I will finish strong!