Month: April 2020

It’s more important now than ever to have a strong, healthy immune system.

With the threat of both the coronavirus and the pandemic pounds or quarantine-15, as I’ve heard it described, it can feel like your two options are to get sick or to pack on the pounds during this time of quarantine.

I’m here to offer tips to help you both STAY WELL and STAY FIT!

Here’s a three-pronged approach to help you improve your Lifestyle, Nutrition and Hydration at home and all day long. It’s my 3-STEP STAY WELL & STAY FIT STRATEGY designed to get you through quarantine leaner and healthier than ever.

STEP #1: Lifestyle: Pay attention to your habits as they relate to stress management, sleep and exercise by making sure that you put self-care as a top priority every day. Be sure to limit your stress, turn off the TV, and get at least 30 minutes of exercise 3-5 times per week and 7 to 8 hours of sleep per night.

These habits lay the foundation for a strong immune system and happy body that fights infection, burns fat and has every all day.

Lifestyle Habit: Commit to 30 minutes of exercise daily at home with zero equipment. In just 30 minutes, turn your body into a fat furnace that supercharges your metabolism and boosts your immune system. Lowering stress for HOURS after the workout just 30 minutes in the morning sets you up for ALL DAY Success.

**Reach out to me for guidance on your at-home workouts!**

STEP #2: Nutrition: You can’t out-exercise a bad diet and your nutrition is absolutely essential in burning fat, building muscle and keeping you healthy. A diet high in clean protein, fruits, vegetables and the right macronutrients is the most important element to overall health.

Stay away from the fridge and the pantry in between meals! Just because you are stuck at home doesn’t mean that you have the license to eat whatever you want all day long!

Take great tasting supplements throughout the day to curb your appetite and fuel your metabolism and immune system.

When you first wake up set your day right with a scoop of powdered greens — each scoop is packed with vitamins and minerals from over a dozen fruits and vegetables — take this with an easy to digest multi-vitamin and you are set for the morning.

After working out, repair your muscles and boost your metabolism with great tasting protein. Mix it up like a milkshake to build muscle and strengthen your immune system.

STEP #3: Hydration — This is often overlooked but your body’s hydration level plays a crucial role in every system functioning correctly. Without adequate hydration and the right electrolyte delivery system your body doesn’t get the nutrients it needs to recover from illness or infection — proper hydration is the key element to a well-functioning body.

Water delivers vitamins, minerals, nutrients and to every cell in the body. Shockingly, 75% of Americans are chronically dehydrated which means they are suffering from stubborn weight gain, low mood, and a compromised immune system. Solve your hydration habit by drinking water all day long.

Focusing on these 3 steps gives you a rock-solid foundation to burn fat and fight infection.

Remember, YOU are the best defense against excess weight gain, low energy and viral infections.

If you haven’t joined one of my programs yet, now is a great time to start. Together we will get you focused on your goals with my results-driven method.

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You know that diet and exercise are important when it comes to creating your best body, but you may be overlooking other techniques for getting into the best shape. Even while stuck at home!

Try out the following 13 simple habits and watch as your body transforms.

1. Eat a Smart Breakfast.

Most people load up on carbohydrates and simple sugars for breakfast. Cereal, pastries, smoothies and juice are all poor choices when it comes to starting your day off right. Center your breakfast around protein and healthy fat, and you’ll have energy for hours. Try a protein shake, eggs, lean breakfast meat, or a handful of nuts.

2. Get More Sleep.

If you’re not getting at least 8 hours of sleep each night then you could use more sleep. This is especially true if you’ve reached a plateau with weight loss. Give your body the 8 hours of sleep each night and make weight loss easier.

3. Just Do It.

If you’re really ready to achieve your best body ever, then dig down deep and commit. As Woody Allen famously said, “80% of success is showing up.” This is absolutely true when it comes to fitness. Show up to your workout. Even if you’re tired. Even if you’d rather be doing something else. Just do it.

4. Plan Ahead.

Take one day each week to plan your healthy meals for the following week. You don’t have to do all the shopping and cooking on that day, simply jot down what you plan to eat. This small act of planning ahead will keep you on track with healthy meals even when the week gets crazy busy.

5. Cut Out Gluten.

Many people don’t realize that they have a certain level of sensitivity to gluten, which causes intestinal inflammation and bloating. Also, gluten-filled foods are typically high in carbohydrates, which contribute to weight gain. When you cut gluten-filled items from your diet don’t fall into the trap of simply replacing those items with other high-carb items. Choose non-packaged, whole foods instead.

6. Believe In Yourself.

Do you believe that you have what it takes to transform your body? If you want to succeed in weight loss then you have to believe that it’s possible. Give yourself a pep talk and dig down deep for the courage and discipline to apply these healthy changes to your life.

7. Eat Less Dairy.

Dairy products like cheese or cream add extra fat and calories to your meals. Pass on the dairy and you’ll eliminate unnecessary calories, making weight loss quicker.

8. Sleep and Wake at the Same Time.

This tip sounds so simple, and yet it’s a powerful way to increase your daily energy. Get your body on a schedule and watch how much more productive and energetic you become.

9. Include Veggies at Every Meal.

Most people aren’t too crazy about vegetables, and probably eat less than they should. Make it a point to include a vegetable with each of your meals – even breakfast. The increase in fiber and other nutrients will give your body that extra boost that you’re looking for.

10. Ditch Packaged Food.

Throw out those packaged foods! This is one of the easiest things you can do to achieve quicker weight loss results. Packaged foods contain chemicals and additives that will slow your fitness results.

11. Drink More Water.

Being hydrated is key when it comes to creating your best body. Drink water throughout your day and limit caffeinated beverages to once daily.

12. Forget Artificial Sweeteners.

Sure, these sweeteners don’t contain calories, but they are known to increase your appetite and cravings for carbohydrates. In the quest for your best body, put down the diet soda and reach instead for some water.

13. Exercise With a Pro.

Are you exercising as efficiently as possible? Do you challenge your muscles enough during each workout? Are you keeping the routine new and fresh? These are all factors that will be taken care of for you when you work with a trained fitness professional. Working with a pro ensures that you make the most of your exercise time.

So there you have it, 13 tips that will take your results up a notch.

If you haven’t joined one of my programs yet, now is a great time to start. Together we will get you focused on your goals with my results-driven method.

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When the social distancing mandate is lifted and we all emerge from our homes, you’re going to notice that many people put on weight during this stressful time. And it’s hard to blame them.

Because fitness is hard.

It’s hard when life is normal, let alone when the world is on lockdown causing our stress to steadily rise and tempting us to turn to comfort food.

Every day we have choices to make, and these choices take us closer to a fit and lean body or farther from a fit and lean body.

Exercise or NO Exercise?

Lace up your shoes and take a run or do a body weight workout instead of getting extra sleep, watching TV or doing whatever else it is that you’d rather be doing. Do this 3-5 times each week for 30-60 minutes.

OR

Spend your spare time being as sedentary as possible. The less that you use your muscles, the more aches, pains and mobility limitations you’ll experience. Oh, and if you’re consuming more calories than your natural metabolism burns then you’ll steadily gain weight.

Eat for TASTE or for NUTRITION?

Choose your meals based on the nutritional makeup rather than following your taste buds. Limit your intake of simple carbohydrates and get lots of protein and fiber in each meal.

OR

Eat whatever sounds and tastes good. The human palate is naturally drawn to items that are high in sugar, salt and fat. Your eat-whatever-diet will be filled with these fattening foods and will be lacking in protein and fiber. You’ll find your weight increases, and your energy levels plummet, accordingly.

Say YES or NO to Junk Food?

Turn down your favorite junk foods –even when you really, really want it. Cut simple sugars and harmful, processed fats out of your diet completely.

OR

Solve your stress with your favorite junk food. As I mentioned above, your favorite foods are likely high in sugar, salt and fat. Or, more likely, your faves are high in all three! Your indulgent eating is going to raise the number on your scale higher, and higher, and higher.

Push HARDER or Get COMFORTABLE?

Push your body to be stronger, faster and better during each workout. Don’t simply go through the motions in your routine – consistently challenge your muscles to do more each day.

OR

Your goal is to be comfy. This means use as little muscular strength as you can on a daily basis. When you don’t use your muscles they begin to atrophy (shrink!), leaving you with less lean tissue. Since lean tissue raises your metabolism, a drop in lean tissue means you’ll be burning fewer calories at rest than ever before.

Count Calories or More is Better?

Limit your total calories to within an appropriate range for your size and goals. Remember, even healthy calories can add up to weight gain when you’re not careful.

OR

There’s no limit on how much you eat – in fact more is better. As a result you often feel sluggish from your overloaded digestive system. And your motivation to exercise get fit becomes dimmer and dimmer.

So which choices will you make? And just because you’re stuck at home right now doesn’t mean that your body won’t be seen in the near future.

Concentrate on discipline, motivation and determination. Do the right thing rather than the easy thing. Most of all, constantly strive forward.

You can do this!