I hope that you have all enjoyed the beginnings of Spring. This is such a wonderful time to engage in outdoor fitness with your friends! The weather is perfect, the birds are out and all is in bloom. I LOVE MAY!
In order to look, think, and feel our best, consistent exercise and healthy eating are a must! 4-5 consistent days of different forms of exercise paired with clean and balanced eating will have you enjoying your daily life in many ways. Depression, anxiety, fatigue, tight clothing, dull skin, achy joints, cloudy thinking…ALL of these can be easily defeated when you PLAN to WIN through a healthy lifestyle. Like most things in life, PLANNING is the key. I put time and energy every week into writing out my classes, planning my meals and shopping for healthy snacks. Like everyone else, if I don’t plan I go for what is easy and convenient and that tends not to be the best choice. Are you putting your exercise classes in your weekly planner? Or do you just ‘do’ them when you feel like it? Are you thinking about what you want to eat throughout the week…or do you just eat whatever you want whenever you want? Planning, not perfection, is the key to success in most every area of our lives. If you are finding yourself in a rut in regards to your health and or weight, change your plans…it is as easy as that!
For a more effective workout:
* Add 1-2 classes to your weekly routine
*Increase your weights (8lbs to 10lbs)
*Add 25 push ups and 25 crunches to your weekly routine (or do it twice a week!)
*Go for a walk or light jog in the evening once a week
*Go for a swim!
*Increase the intensity or duration of your cardio sessions
* Have an accountability friend to meet you at class…someone who knows what you plan on doing on a weekly basis, and who will hold you to it
* Early Birds? Get to bed a half an hour earlier.
* Set a 4-6 week goal :
I will attend 16 classes this month.
I will increase my 5K time in the next 6 weeks.
I will sign up for a race this Spring.
To Lose Extra Body Fat:
* Skip the sugar in the coffee
*Eliminate the extra liquid calories (Soda…and DIET soda!, juices)
* Switch out fluff snacks with nutrient dense snacks
* Be aware of how your body responds to the carbohydrates you are eating…maybe limit some in the latter parts of the day, or eliminate some all together
*Allow yourself a designated ‘treat’ once a week so you don’t feel deprived
*Drink Water!
*Include healthy FATS…YES, FATS…into your daily meals/snacks to keep the body balanced and full
*Cut out processed, boxed foods and foods with chemicals…this will allow you to begin to feel what you are truly hungry…Fruit, Vegetables, Carbohydrates, Protein??? When you eat what your body needs, you won’t over-eat and you will feel full while losing extra weight you don’t need
* Don’t allow yourself to become ‘starved’ before dinner. Remember the 3 bite rule: If you have another hour before dinner but you are starting to be hungry, eat 3-4 bites of something to tide you over
*PLAN YOUR MEALS AND SNACKS before you go to the grocery store! Keep them as easy and convenient as can be. Maybe wash all of your fruit, or chop veggies all at once and store them serve-ready in your refrigerator.
***I AM LOVING WHOLLY GUACAMOLE! Eat this with carrots, cucumbers, peppers, sliced Chicken, salad…***
BLACK BEANS AND RICE:
*I make Sushi Rice (I honestly do not like brown or plain white rice, sorry!)
Beans:
1) Sauté an onion for about 7-8 minutes in some EVOO until tender
2) Add 1 TBSP of minced garlic (I usually prefer fresh…but not here)
3) Stir onions and garlic together and add ½ TBSP of ADOBO, stir
4) Add 2 cans of Black Beans, NOT drained
5) Add the juice of one lemon or lime
6) Stir and add some cilantro as an option
Heat up and serve over rice with some reduced fat sour cream and/or cheese!
Classes meet
Off of
Fred George Road, NW Tallahassee
MONDAYS-
A.K.A All Over Mondays…a high intensity interval class that combines bursts of cardio with fabulous strength training moves. Geared to rev up the metabolism at the beginning of the week!
TUESDAYS-
Cardio endurance. ALL LEVELS…come and get that heart pumping for the entire class…work on distance or speed, walking, jogging, or running. We meet across from Hunting Estates
THURSDAYS-
Strength Training…always different methods and moves to tighten the body and build fat-burning muscles.
FRIDAYS-
Flexibility Fridays…SO IMPORTANT for keeping your body LEAN and YOUNG! This is such a beneficial class for overall health and pain free living!
What do you bring?
Yoga matt, towel, water and 2 sets of weights…I will supply the rest
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