The holidays are here and they are full of food. A pre-party action plan will get through it. Make the deal and hold to it. Research has proven the more times you allow yourself to fall short of what you plan the more you will fall short because that is what you expect from yourself. Expect more out of yourself, stick to what your plan to advance yourself to your goals and it will get easier to make those seemingly tough decisions to eat healthfully.
- Dress to impress, no loose stretchy clothes. Wear a nice outfit that fits well. Doing this will ensure that you will not overeat and cause yourself bloating because you will be super uncomfortable. You know what I mean. Stretchy leggings with a cute top and knee boots v/s skinny jeans and a cute top.
- Don’t waste calories on lack luster dishes, eat what you know will enjoy!
- Choose either booze or sugar, better yet neither.
- Once you are done with your plate have a mint or chew gum.
- After the meal, help with clean up and go for a walk with everyone willing.
I hope ya’ll get some good use out of these suggestions and everyone has a wonderful holiday season!
Exercising to relax? Most people would think that this is not possible and it would be the last thing that they do to relax. However according to Harvard Medical School research this is indeed what you should do.
Many people simply overlook the fact that exercise can be be relaxing. So many people view exercise as a chore and do not look forward to doing it. It doesn’t have to be that way. Initially yes it does seem like a chore, trying to fit it into an already packed day of work and other responsibilities. Once you do, you will discover how much exercising effects your mind. You will eventually discover you crave it. You will notice major changes in your mind, body and soul.
Exercise has the ability to stimulate and calm you. It counters depression, lifting your spirits. Exercise has been scientifically verified to treat mild anxiety and depression. So ultimately it is an all natural anti-depressant. Exercise reduces the amount of stress hormones making you feel more relaxed. It a simple thing that can leave you with much satisfaction and accomplishment when you are done.
Something as simple as 20 mins can land you in a happier place, leaving you a little less stressed and a clearer state of mind. After regular exercise you will notice you’re sleeping better and improvements in your mood.
Have you heard of Runner’s high? It’s a real thing and it’s not just for runners. Any physical activity that elevates your heart rate can promote that natural high. Daily exercise and sport provide small opportunities to get away from “life”. The best part you can choose what you do. In a group, by yourself, running, walking, lifting and the list goes on and on! When your body is active your mind is distracted.
It is so important to pencil in daily exercise, however sometimes you will find that you just don’t have time. That’s OK. At night when you are laying in bed, you can do breathing exercises or Progressive muscular relaxation.
To perform PMR follow these directions: While inhaling, contract one muscle group for 5 to 10 seconds, then exhale and release the muscle. Give yourself 10- 20 seconds to relax, and then move to the next muscle group. While releasing the tension, try to focus on the changes you feel when the muscle group is relaxed. Gradually work your down up the body contracting and relaxing muscle groups.
Whatever method of activity you choose is going to be beneficial to you and you do not have to conform to someone else’s mode of exercise. Find something you enjoy that involves actively moving your body. You will find benefits. If you need help finding your fitness then contact a qualified professional that will help you!
Thanks for reading and lets get out and get active!
Exercise for Stress and Anxiety | Anxiety and Depression Association of America, ADAA. (n.d.). Retrieved from https://adaa.org/living-with-anxiety/managing-anxiety/exercise-stress-and-anxiety
Exercise and stress: Get moving to manage stress. (2018, March 8). Retrieved from https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469
Harvard Health Publishing. (2018, July 13). Exercising to relax – Harvard Health. Retrieved from https://www.health.harvard.edu/staying-healthy/exercising-to-relax
My variation of Kodiak Protein Pancakes.
I saw this box of pancake mix at Costco and since I love pancakes I thought I would give a try. I NEVER make myself pancakes because they are simply just not that good for you. This mix is better than regular pancake mix. The directions call for water, however I used almond milk to give it a little more sweetness, it’s been my experience in the past with this kind of stuff that it is a little on the whole grainy side and not that sweet. I haven’t tried it yet with water. I suppose that is next because it will reduce the carbs by a few. I also added blueberries to mine.
The Macro Ratio on this recipe is 66% carbs 23% Protein and 11% Fat. Definitely not for a low carb diet coming in at 40 carbs per serving. I don’t do low carb so it’s ok. 🙂 You can certainly pair it with some scrambled eggs (1 egg and 2 egg whites) for some extra protein to get you around 25 grams for this meal. Which is the per meal amount I recommend for my clients. When doing this it brings the macros to 47% Carbs, 32% Protein and 21%fat. Which is closer to the overall macro for the day I suggest.
Overall I thought they were good, this something I will be adding into my meal rotation. They do have a prominent whole grain taste, but I like that. You could also pre-make these and reheat. They do reheat well and taste just as good the next day. If you don’t have a Costco card that’s ok, I’ve attached some amazon links for you to try it out on your own. Thanks so much for reading and enjoy.
4 ROUND CIRCUIT
1 MINUTE EACH EXERCISE
DO NOT STOP, KEEP GOING!!
WARM UP 5- 10 WITH WALKING
- SQUATS (OR JUMP SQUATES
- ALTERNATING SIDE LUNGES
- SINGLE LEG TOUCH DOWNS LEFT
- SINGLE LEG TOUCH DOWNS RIGHT
- Lift weights to build lean muscle mass and confidence!
- Don’t Diet, eat healthy. Cut out the processed foods, if it’s wrapped in plastic and put into a cardboard box it’s probably processed.
- Get off the scale and take your measurements.
- Sweat 6 days a week for 45 minutes.
- Drink 80 ounces of water a day.
Ranting and panting at every turn
Under pressure my legs burn
Now to keep a pattern
Ripe I smell
Ugh almost fell
Not a gazelle
Running is fun
Under the sun
Nice to be done
The will to win means nothing without the will to prepare.” “Running is the greatest metaphor for life, because you get out of it what you put into it.” “We all have dreams. But in order to make dreams come into reality, it takes an awful lot of determination, dedication, self-discipline, and effort.”
Making your own smoothie is best, but you are not always in a situation where that is attainable. So you go through The Smoothie Place….My top choices for my clients are as follows.
- The plain ole Gladiator: any flavor no fruit….low carb, low sugar and low fat…..It’s straight up protein, freeing up your fat and carbs for later if you want to eat them or if you are following a Keto diet.
- The Gladiator: any flavor and a 1 fruit and or 1 serving of peanut butter. Obviously we are adding carbs, sugar and fat and some day’s you are are going to need it for your macros. Doing 2 fruits will add to many carbs and sugars.
- The Activator Chocolate: has a some carbs (24) and some sugars (14), it is made with coconut water and a banana.
- Almond Mocha High Protein, made skinny: this one has carbs (25), sugar (18) and fat (12). It’s made with almonds so it’s healthy fats and contains caffeine. A good thing for me not so good for others. You can also swap out the turbinado for a zero calorie sweetener or leave it out all together to reduce the sugar part.
- The Shredder Chocolate: barely makes the cut, and used to my absolute favorite, low in fat and has the diet down enhancer already added. It also has carbs (36) and Sugar (19). Which is why it sadly comes in last on my list.
And they are all gluten free.
Here you are looking and the scale or staring at yourself in the mirror. “How did I let this happen?” Whether it’s 5lbs or 50lbs, it’s there. It’s time to get back on the wagon and make those healthy eating choices and working out 6 days a week. It’s a daily commitment. Every single day is a new day to do better and work harder. It may seem like your body isn’t changing. Look at it this way even if you only lose a little, eating nutritious foods and working out is good for more than just losing weight, it’s good for your health. Working out strengthens your heart and reduces disease. Eating fruits, vegetables and lean meats also reduce disease improving the quality of your life. Also, just because you eat one unhealthy or “splurgey” meal doesn’t mean you’ve ruined the day or even week, just make a better choice next meal. So stick with it and start every day with a positive attitude about your fitness and strive to get healthier and stronger. The rest will follow!
1 sandwich thin
1 slice cheddar cheese
2 pieces land o frost smoked ham
Roma tomatoe slices
Heat pan to medium heat (I like to use a griddle pan, flat and square)
Placed open sandwich thin inside down on pan. Place both pieces of ham on top of each other on pan and then”Fry” egg with non stick spray. Once egg is flipped over place ham, then cheese on top of egg while it cooks. Remove sandwich thin and place on plate, add light condiments olive oil mayo, mustard, spicy brown mustard or even hot suace it’s your choice. Then put ham, egg and cheese stack on thin. You can put the Roma tomatoes on the sandwich or eat them on the side with salt and pepper.
Protein: 21 g
Fat: 13 g
Carbs: 24 g