Descending Dove

Something to think about….

As we enter a new decade, let’s think back to when obesity wasn’t a social epidemic.

Special desserts remained…special. Prepared by chefs, served for celebration. Birthday cake only on ones birthday…

And now we can buy birthday cake flavored anything, so it’s no longer reserved for special occasions.

Cherry pie? Once reserved for family get togethers now comes in a fruit pie from a gas station.

How are we supposed to not be tempted? Stuff like this is everywhere from vending machines, gas stations and grocery stores. I may have some answers.

We just started a new year and I know many have made goals to either start or revamp a health and fitness program. Let me know if you need help as my consults are free and we have a Q and A session about your goals and how I can help. I have made a return to offering my personal programs, and they are all individualized per client.

Wishing you and yours a Happy New Year!

What do people normally do when they start a health and fitness goal?  They go full on, fast and furious into the gym and their meal plans. 

Then what happens? After a couple of weeks, that drive wears off and you are back at square one. 

Here is a better approach. Find balance. Make small changes. Workout for 10 minutes and stop drinking one soda a day. Change nothing else. 

Do that for a week. Then, add something to the mix. Add 10 more minutes to your workout and swap a typical junk food snack for something healthy you meal prepped at home. 

And do that for a week. As each week passes, find 1-2 small changes from there you can make and stick to that. 

By the time a month goes by, that’s 4-8 small changes you have made with your health and fitness. And that can lead to BIG changes over time. 

I’m beginning to see all of the advertisements for gyms, slim teas, fitness apps and diets come through all things digital.

Here are some truths that you should know:

🍎What works in consistency. If you aren’t consistently working on your nutrition and staying physically active, you will never see results no matter the program. On that note…

🍎Don’t be surprised if you don’t see significant results after only two weeks or even two months. You have no idea what people have done to create those transformation photos.

🍎The farther you are away from your goals, the more effort it will take to get there and….

🍎Patience and consistency are key elements with health, fitness and with anything in life.

I have some announcements coming in early January so stay tuned!

Merry Christmas Eve Eve!

As you go into the next couple of days, I want to pass along some tips that will keep you level headed and in the game with fitness and nutrition.

Make a plan. When planning, schedule in some time to fit in some physical activity. Walk with your kids, turn on a yoga video. Don’t have time for the gym? Find a couple of heavy items around the house to lift. Or…do some body weight exercises. Planks, push ups, walking lunges.

Your nutrition? Keep it as on point as you can. Meal plan around the family meals or eating out. Don’t snack on cookies and junk all day. Have a small portion of what you really have your eye on and be fine with it.

You don’t “blow a healthy program” on one meal just as you don’t “conquer nutritional nirvana” with one salad.

Have a rough plan in your head of what your goals look like over the next couple of days. Plan some meditation or reading time to decompress. YOU are still important to take care of. Consider it a gift and Merry Fitmas!

blog.nasm.org/nutrition/5-things-to-know-about-metabolism/

To lose weight, a calorie deficit is key. How much of a deficit? Depends on your current weight and goals, but if you create too much of a deficit, the weight loss plateaus can be more difficult to break through and here is why.

What is the metabolic fate of calories?

Your body’s heat production
New protein, bone, and muscle production (ps, bone formation and changes continue in adulthood)
Brain function
Heart rate and stroke volume (blood pumping)
Physical exertion
Liver and kidney functions
Digestion function of the pancreas and bowel
Breathing (lung function)
Excretion (intestines and colon)
Fat production (necessary for hormone function) *

Your body will crave nutrients, and if you drop calories too low and/or eliminate a macronutrient from you diet, your body will demand energy to fuel these bodily functions that no one thinks about when losing weight.

Dramatically cut calories and have success, but then over time the weight will come back.

Want life long weight loss success? Gradually cut calories, increase activity and slowly find a healthy balance between the two.

*Reference: “The Obesity Code” Dr. Jason Fung

Sandwich ideas under 300 calories 😉

https://www.cookinglight.com/food/recipe-finder/300-calorie-sandwiches-recipes?amp=true

I was asked by some to explain what I do on a daily basis for health and fitness. So I will go through what I do and suggestions for others if you want to make similar goals.

So here is my outline:

👉🏻 Burn about 300 calories per planned exercise. I make this goal because it’s flexible, but it’s also planned based on current goals. This is also what I record into my log and Fitbit. I teach two classes MWF, each will burn about 300 for me. I log one of them. When I am not teaching, I will do a mix of strength and light cardio, one hour, which equals the same. If pressed for time, I can do HIIT training which will get 300 calories in about 35 minutes. Why 300? That’s just my number that gives me a workout quality that I like.

👉🏻 Get in 12,000 steps per day. Why 12,000? That’s the number that challenges me. 10,000 was routine. Going over 12,000 means that there are some days where I need to walk more late afternoon to make sure I get over 12,000.

👉🏻 Daily meditation and yoga. Even if it’s just 10 minutes.

👉🏻 Foam rolling. Again, even if it’s just 10 minutes. It helps tremendously with muscle recovery.

👉🏻 Eat to TDEE and macro spread. Total daily energy expenditure. I’m currently done with reverse dieting and have gone into maintenance with a new calorie and macro spread. Everyone’s needs are different.

I have found it helpful to have a basic outline to follow because it helps with consistency.

If I need a few extra steps to meet the goal? I walk a little more. If I didn’t get a regular workout in? I know 35 minutes is all I need. Sometimes my yoga and meditation is done right at bedtime. I am not turning back flips to get this done, this is what is doable for me.

If you need help creating your own individual outline, you know how to find me. 👍🏻

I’ve made these cooking light version for my mom (been awhile) but they are great. Here is the link and enjoy!

https://www.cookinglight.com/recipes/five-spice-cookies

Your diet either works for you or against you. No amount of working out with this program or that, promising results will actually happen if you don’t have your nutrition on point. 

How many times do we hear, “it wasn’t until I got my nutrition in line that….”

Your diet is a lifestyle and not a quick fix program. 

You need to manipulate your calories to lose, maintain or gain weight. And then, you manipulate macro ratios (protein, carbs and fats) to optimize your body composition. 

Use your workouts to build strength and endurance and dare I say, have fun.  There is not one program out there that works if you don’t do it consistently.