Holiday cookie time!
I’ll be posting several recipes over the next few weeks but starting with:
Paleo Peppermint Chocolate Crinkle Cookie
https://www.thehealthymaven.com/paleo-peppermint-chocolate-crinkle-cookies/
ACSM’S top 2020 fitness trends list is out.
Employing certified fitness professionals-this is specific to your chosen sport.
Health/wellness coaching-this category is typically online coaching, and many personal trainers now offer a hybrid service of both in gym and coaching online.
Fitness programs for older adults-fitness for those who are looking for chair cardio and strength programs.
Bodyweight training-specific training that uses only body weight and structures exercise around function and stability.
Exercise is Medicine-for those with metabolic disorders which can benefit from exercise and possibly reduce needing medications.
Personal training-specific to overall training which will include strength and mobility performance.
Training with free weights-the most effective form of weight training VS using machines.
Group training-this can range from group classes offered in the gym to boot camp style pop up classes.
HIIT-High Intensity Interval Training. A specific type of training with shorter, high intensity workouts.
Wearable technology-never 100% accurate, but offers good feedback on personal performance.
Many fitness professionals will offer these services to clients interested in starting a program or trying something new to revamp their program.
Many trainers like me are certified in not only personal training, but also fitness specific training and nutrition. When searching for someone to guide you with health and fitness, make sure they have the specific certifications for programs you are interested in.
Welcome to December! What goals do you have this month? Will you make a New Years resolution?
I think monthly goals are great. I often look at my progress and reevaluate at the beginning of each month.
These goals can be personal, career related, or goals I have for others. I like to take stock and see what’s working, what isn’t and make adjustments.
We constantly need to be evaluating to see what is or is not working for us. So I don’t believe in New Years resolutions, but rather looking at the smaller picture that will eventually create the bigger one.
If you need help with your health and fitness goals, contact me and we can look at the smaller puzzle pieces, that when all together, will work to achieve a beautiful outcome.
Three days a week, I teach two classes that have about 20-22 regular gals total. I have come to know them by name, their families, their fitness struggles and triumphs. At the beginning of November, I challenged them to “Planksgiving.”
Complete a 2-3 minute plank, to which all of them said, “I can’t do that.”
Yes y’all can.
As many members are leaving for Thanksgiving travels, today was the day they had been working for.
ALL of them made it past the 2 minute mark. Most of them made it past the 3 minute mark.
One of my gals who said the most that she couldn’t do it, made it to 4 minutes. One of my oldest in numerical age made it to 7 minutes. One made it to 7:27.
The gal who stands on my left during one class (who I miss when she rarely misses a class) made it to 5 minutes.
Through the cheers and applause she turned to me and said “all I wanted was to tell my girls when they came home from college this week was that their mom did a 5 minute plank because I knew they would be so proud.”
I am so proud of their accomplishments and it makes me know that people really can do things that “we can’t do.”
Did you know?
Carbs Aren’t Evil
Information you hear about carbohydrates is confusing. Which are good and which are bad? What matters when it comes to carbohydrates is what kind you are choosing. The best sources of carbs are unprocessed whole grains, fruits and vegetables. White bread, highly processed foods and pastries are unhealthy sources of carbs that can contribute to weight gain.
How many carbs you need on a daily basis is related to your activity level. The more active you are, the more glucose you need to fuel that activity. Your body’s first source of energy comes from glucose (carbs) and if depleted just through normal body functions, you will not have the energy you need for activity.
Eat your carbs wisely, and you will fuel your body’s needs.
What diet should I do?
The “diet” you choose should fit one thing, and one thing only…
Can I be consistent and long term with it?
The “diet” (I prefer to say, the what and how you eat) must be consistent. You should eat the way you can for the long haul.
Yes…the rest of your life. That’s called consistency.
How much you eat determines your weight, what you eat will determine how you feel.
Again, how many calories you consume over what your body needs on a daily basis will dictate if you consistently gain, maintain or lose weight.
The nutritional value of your food within those caloric numbers will determine how you feel and how much energy you have.
Descending Dove 