Living a Fit & Active Lifestyle

Going to the gym. Losing weight. Following an eating plan. Doing an at home workout. Sounds easy right? Well sometimes it can be easier said than done!

ETB Fitness got in contact with me at the end of July asking some great questions which inspired this blog post! They wanted to know what foods you you eat pre workout? How do you switch up certain routines daily/weekly to stay motivated? What do you eat or do after your workout to make sure you got the most out of your workout? Basically what fuels me for an AWESOME workout and  a GREAT day! So here are some tricks, tips and personal advice on how I stay motivated to continue my fit & active lifestyle.

I've always been a fitness enthusiast....ALAWAYS! I guess I can thank my parents for that. When I was in grade 4 I got my first taste of running by joining the cross country team at school, I begged my parents to let me quit piano and start running. Since then I've NEVER stopped.

It's not easy living an active & fit lifestyle, it takes work, it takes dedication and it will also takes sacrifice. Staying motivated to live this sort of lifestyle can be the biggest challenge some people can face. In my opinion "being fit" isn't something that happens overnight, it isn't something you can do for 10 weeks and then go back to your old habits....this is a lifestyle change! This is something that you need to commit to and work towards every day. I know, I know, it can be a struggle and some days are easier than others.


Let's start at the beginning...getting in gear to do a workout! Most of the time YOU are the only one holding yourself back. I know that on those tough days when I don't want to workout it takes some time to talk myself into getting my butt moving. So what motives me to GET MOVING? I think about my past accomplishments and what I hope to achieve in the future.

Let me explain.....I have competed in 67 running events. Don't believe me? I have kept every completion number to prove it, they are all pinned and displayed on my "race wall". I look at those numbers and it fuels me! I think about every race that I've ever competed in and what it took to get there.

Once you're put yourself in the right mind set you're ready to move onto fueling your body. This is SO important, you don't want to be stopping halfway through your workout because you've run out of gas. You have to find something that works for you, you want to eat enough so your energy lasts for the whole workout but don't eat too much to the point where you feel like there's a rock in your stomach. Your best bet is to look at and try some preworkout energy drinks, bars or other supplements. You'll have to try and test what works best for your body.

Also remember to eat afterwards....it's best to eat within 30 min of completing your workout for recovery. If you've traveled to your workout location grab a bar and eat it in the car on the way home. If you've worked out close to home have something ready in the fridge to grab when you're done.

How do you stick with a fitness lifestyle long term? Mix it up! Do something that interests you. For me...I'm a runner. I love running so that's my main fitness goal, however, running is a high impact sport so I'm big on cross training. How do I do that? I use Beachbody works which can be done at home. I switched from the gym to Beachbody in 2011 because I found they gave WAY better results. My training plans for running usually stay pretty consistent...a marathon training program is a marathon training program BUT I can do my marathon training program+Beachbody Insanity or marathon training program+21 Day Fix. I like to keep it interesting and switch up what I'm doing for my cross training.

I truly feel like if you can find an active that you enjoy participating in you will stick with! But also remember to mix it up and always try new things....who knows you might enjoy it.

So how do you get started towards your new active & fit lifestyle, just go for it! Start small, maybe going out every night for a walk, finding a drop in class near your house, or start following an at home workouts. Only you can take that first step towards your new lifestyle. Are you ready? Get set. Go!

How to Boost Your Metabolism

Naturally as we get older our metabolism will start to slow down. The average women will gain 1.5 pounds per year during her adult life. This can up to an extra 40 pounds by her 50's!

By eating metabolism boosting foods and following the path, you'll sleep better, have more energy, feel firmer, and notice your clothes are looser in as little as 2 weeks. Here's how:

1. EAT ENOUGH 

You need to cut calories to lose weight. But going too low or starving yourself will NOT work in your favorer. When you eat less than you need for basic biological function (about 1,200 calories for most women), your body throws the brakes on your metabolism.

2. REV UP IN THE MORNING 

Eating breakfast will jump-starts metabolism and keeps energy high all day. Women who skip this meal are 4 1/2 times as likely to be obese. If nothing else, grab a yogurt. Or try oatmeal made with fat-free milk and topped with nuts for an essential protein boost.

3. DRINK COFFEE OR TEA 

Caffeine is a central nervous system stimulant, so your daily java jolts can rev your metabolism 5 to 8%—about 98 to 174 calories a day. A cup of brewed tea can raise your metabolism by 12%.

4. FIGHT FAT WITH FIBER 

Fiber can rev your fat burn by as much as 30%. Studies find that women who eat the most fiber in foods gain the least weight over time. Aim for about 25 g a day—the amount in about three servings each of fruits and vegetables.

5. BUY THE BIG BOTTLE 

Drinking 6 cups of cold water a day (that's 48 ounces) can raise resting metabolism by about 50 calories daily—enough to shed 5 pounds in a year. The increase may come from the work it takes to heat the water to body temperature.

20 Reasons To Eat Less Sugar

1) Sugar is addictive

2) Sugar keeps you from making healthy choices

3) Sugar is altering our kids future – theres a reason childhood obesity is top parent concern
 
4) Sugar is keeping you hungry

5) Sugar is everywhere

6) Sugar feeds cancer

7) Sugar accompanies other things you don’t want in your body – additives, preservatives, and potentially toxic colorings…YUCK!

8) Sugar is making us sick

9) Sugar turns into belly fat

10) Sugar is causing your cravings

11) Sugar is ruining your teeth

12) Sugar contains no nutritional value

13) Sugar withdrawals are real

14) Sugar may be giving you mood swings

15) Sugar isn’t helping your skin

5 Tips on Boosting Your Metabolism

1) Eat just enough so you're not hungry - you don't want your body going into starvation mode so eat three meals a day plus a mid morning and mid afternoon snack


2) Eat Breakfast - jump start your metabolism in the morning and keep your energy up all day


3)Drink tea - the antioxidant in tea can help provide a system boost


4)Drink your water - make sure you are drinking water throughout the day, about 8 cups for the average person


5) Include protein - your body need protein to give you nice lean muscles, make sure you get protein in every meal

WATER! How much to drink and why we need it

WATER! It’s an important part of our life. But why is it necessary? How much should be consume day to day? What’s so great about it?

The average person can only live a few days without water, maybe (if your luck) one week. We can live longer without food but water is a must! 75% of you is made up of water. It’s important that as we lose water we replenish it back into our body.

Have you even gotten a bad headache before? How much water did you have to drink today? Being dehydrated can cause headaches so next time instead of popping an Advil try drinking a glass of water instead. There is even research that says dehydration can affect your mood. So if you want to be less cranky drink more water.

Water can even help you lose weight? Your body has a hard time distinguishing between being hungry and thirsty. Sometimes we think we’re hungry but really we need a glass of water. When your body tells you you’re thirsty you’re actually dehydrated. If you’re trying to drop a couple pounds make sure you stay hydrated.

Our skin is the largest organ in our body. Drinking water can actually make your skin glow…and who doesn’t want that? Getting enough water can improve things like color and texture of your skin. There is actually a challenge out there I saw on Facebook. I think it was called the 3 Liter water challenge. If you’re interested go Google it. There are tons of before and after pictures of people who started drinking 3 liters of water every day and they saw drastic changes to their skin!

Now that you know why water is so great for you and what it can do, how much should we consume? A simple question but no simple answer. I was always told 8 glass a day growing up but did you know that there isn’t a set glass amount for everyone. Think about it, what you weight isn’t the same as everyone else. The rule of thumb I like to follow is to drink half your bodyweight in ounces (there are other suggestions out there but this is what I like to try and follow)

Here’s an example if you weight 150lbs 150÷2=75. So if you weight 150lbs then you would need to drink 75oz of water daily.

Are you drinking enough water?

10 Reasons I Became a Beachbody Coach

1) It was a natural fit - I already used Beachbody programs before becoming a coach so it felt like a very natural transition


2) I'm a fitness enthusiast - I've done sports all my life and I love sharing my experiences with others. Since I could walk my parents had me enrolled in all sorts of sports. When I was in elementary I feel in love with running and I still run today. My favorite most memorable job was managing a running retail store. I got to help people fitted with the right tools for their running needs and talk about running all day!!


3) Financial freedom - Beachbody allows me to make extra money in addition to my full time job. It's nice to be able to pay down debt, pay off your house or just save for a rainy day.


4) Company perks - Beachbody rewards successful coaches, and who doesn't love getting rewarded for a job well done? You are also invited to events/conferences that Beachbody holds in different locations, and the best part is your trip is tax deductible


5) Discount on Beachbody products - Since I already use Beachbody products it's nice to get a discount for being a coach. Some people sign up just to get discounts off of the products


6) I get bored easily - What can I say, I like to keep busy. Since moving out on my own I have always filled my time with working during the days, school at night and still getting in time to workout. Now that I'm not in school I find myself getting bored after work. Being a Beachbody coaching keeps me busy!


7) It motivates me to keep up with my workouts - Some days it's hard to find the motivation to workout myself, however, when I am responsible for motivating others to stay active it helps me as well


8) Meeting new people - It's always great to meet new people (both clients and coaches). I love discussing and l promoting fitness, nutrition and a healthy lifestyle


9) Maybe I'll be working from home one day - This is something I've always wanted to do. Tons of Beachbody coaches who have worked hard for the past couple of years are quitting their jobs and doing this full time. There's no reason why I can't do the same...maybe one day this will be my full time job


10) I know that these programs work - Everything posted on this blog is my true honest opinion. I wouldn't post something that I haven't tried or don't like. I've used the programs, I know they work and now I'm sharing them with others.

Try These 7 Exercise Tips

1) Always workout on Monday
Start your week out right, this is more mental than anything. Get week off to a great start!! Continue the trend throughout the week

2) Try to workout in the morning
I know this is easier said than done. I hear you...I am not a morning person, however, when I can drag myself out of bed and workout in the mornings I always feel i have a super productive day. It gets me up ready, awake and energized for the day

3) Never skip two workouts in a row
We all have a life and sometimes our workouts get skipped. It happens, but try not to miss two workouts in a row, this can affect your workout routine for the worse

4) Reward and acknowledge your results (no matter how small)
Make sure you are giving yourself "a pat on the back" as they say, even if you have achieved a small milestone like losing your first pound. It will put yourself in a positive mind set that will make you keep going because you can do this after all

5) Exercise several times a week
It's hard to be active every day but lets face facts, working out once a week isn't enough. Adults are encouraged to try to be active 5 days a week for at least 30min

6) Look for affordable workout 
You do not need to always be spending money when working out. Try something free like going for a run or riding your bike. Get others involved and play football or basketball with some friends.

7) Make exercising more enjoyable
It's proven that if you enjoy something you are more likely to stick with it. If you don't like running then don't run. Find a workout that you like to do. Whether it's going to the gym, buying a workout DVD and doing your workout at home, playing basketball, soccer, baseball, find something that you enjoy!

5 Fintess Things To Try This Weekend

1) Take your family out for a walk


2) Include more fruits and vegetables into your meals


3) Start doing an at home workout


4) Stretch!


5) Fuel your body by eating breakfast, lunch and dinner (no skipping meals)

5 Foods You Should Eat To Loose Weight and Stay Healthy

1) Kale - Kale has so many great health benefits and is very low in calories. Just one cup of kale has 33 calories, 3 grams of protein, 2.5 grams of fiber, vitamin A, C and K. This is great to add to smoothies and juicing or pack yourself a kale salad for lunch.

2) Yogurt - yogurt is a great snack option!! This is a good that has probiotics which is bacteria that can help you reduce the amount of fat your absorb. There are tons of different flavors out there, enough for everyone to find something they like.

3) Fruit/Veggies - another great food that you can take on the go for a snake. Veggies are an easy snake food that everyone should be eating. It's recommended that everyone eat 7 serving of fruit and veggies everyday. A good quick way to make sure your getting enough is drinking smoothies or juicing.

4) Extra - Virgin Olive Oil - this can help lower cholesterol, it contains antioxidant compounds, vitamin E and oleocanthal (which can reduce inflammation). This is great to use in your cooking and is very easy to incorporate. You can also find a lot of recipes for salad dressing which you can add to your kale salads.

5)Dark Chocolate - treat yourself! Just because you are eating healthy or trying to loose weight you can still treat yourself. Dark Chocolate is packed with disease fighting antioxidant, it can help reduce the risk of blood clots and lower blood pressure and inflammation. But remember, everything in moderation. You can eat a couple pieces a day...don't start eating chocolate by the pound and expect to loose weight or stay healthy.

Eating Healthy on a Budget

1) Shop smart - two big "no no's" are shopping when hungry or shopping when you are in a rush. Make sure to eat before you go and leave yourself lots of time. Make a list before you go and stick to it!

2) Compare the prices - Don't just grab the first thing off the shelf. Make sure you look and compare prices of brands and check flyers. The same product may be cheaper at a different store

3) Clip coupons - tons of flyers have coupons or you can find some online. Take advantage of coupons and save yourself some money

4) Buy in bulk - buying in bulk can save you some money. Keep your eyes open, especially on staples or items that you use often

5) Save your leftovers - keep your leftovers, they are great when you need a quick meal or if you need something to take for lunch