. . . nothing really except they are all in this Blog.
Hats off to my local Starbucks (next to Stein Mart in the PTC Bubble)! I do my studying and work from there often since it’s a place where I know I’m always welcome and the people are friendly. It’s like the “Cheers” of coffee shops. Where everyone knows your name. For instance this morning I had placed a mobile order as I left my house; walked in; put my stuff in the usually spot; started walking to the counter to get my drink; and before I got around the corner it was hand delivered to me with a good morning & a smile. How awesome is that!
And I saw some friends I hadn’t seen in awhile; got some warm hugs; and some special catch-up time. Double bonus awesome!!
Any ways enough about my morning coffee & hugs except to say I warmed my almond milk before I left the house and then added the pike black coffee to it. No fru fru coffee for me… at least this morning . . . I do indulge occasionally on my “high maintenance” coffee. It’s not about abstinence . . . it’s about sustainable balance.
Sundays I start my day with abs. A little peek at this morning:
- 10 min warm-up
- toe crunches X 15
- bicycle crunch X 15
- overhead leg raises with kettle bell X 15
- side hip raise with medicine ball X 15 each side
- straight leg up high thrust x 15
- standing kettle bell side crunches X 15 each side
- 10-15 min stretch and rollout cool down
Visit my website Fit50andFab for a FREE Core Workout.
I am Level 2 certified with Precision Nutrition and I’m so excited to continue my learning & growing. But mostly to be able to share my new knowledge with as many people as possible and reinforcing things with myself!
My entire life I have struggled with yo-yo dieting, emotional eating, binging, and diets which I now know starved my body and MESSED with my metabolism. How many times have we heard:
- You know what to do . . . get up and move . . . exercise.
- You know what to eat . . . protein, fruits & veggies.
- You know when to eat . . . breakfast, healthy snack, lunch, healthy snack, dinner, healthy snack (if necessary).
- Hydrate . . . drink ½ your body weight in water.
- No alcohol, no coffee (or moderate) . . . they only dehydrate your body.
- Get at least 6-7 hours of sleep per night.
- Oh and my favorite . . . food journal.
Um . . . what did I miss cause that about just tells me . . . CHANGE EVERYTHING! GET STRESSED WITH EXERCISE & FOOD! DON’T ENJOY THE PROCESS! DON’T ENJOY FOOD!
YES I know that works for some people and they change their habits almost instantly and permanently. I live with one of those people, my dear husband. But everyone is different and therefore different approaches, different lifestyle changes, and at different paces. None are right or wrong . . . just individualized.
My thoughts on that as I’ve said before are to obtain FREEDOM from diets & find workable, sustainable strategies:
- Slowly add more lean protein.
- Adequate vitamins & minerals.
- Sufficient healthy fats. (i.e. avocados, fish oil).
- Hydrate (best choice water).
- Establish good eating habits one step at a time.
- Start to focus on food quality
- Start to focus on portion sizes.
Momentum builds and (like a snowball) progress happens faster.
TWO MOTIONS OF A SNOWBALL
MOTION 2 – MOMENTUM TOWARDS GOALS
Simply put eat more than you burn & gain weight . . . eat less & lose weight. TA DA!
Although I need to improve on food journaling, it’s important to see what we are eating and the balance between protein, carbs & fat. But counting calories is often complex, time consuming, full of errors and basically stresses me the heck OUT. Estimates show typically there’s an approximate 25% error in counting and food-labels are not entirely accurate.
Portion sizes are easier for most. Why?
- ALL you need is your hand.
- NO measuring cups, containers, etc.
- NO annoying scales.
- NO annoying food-label math.
Sleep is just as important as nutrition and exercise to improve your health, performance, stress and body composition.
- Create a sleep routine/regular schedule.
- Limit alcohol and caffeine, especially in the afternoon/evening.
- Choose de-stressing activities before bed. (see below)
- Room temperature . . . not too hot . . . not too cold . . . JUST RIGHT.
- Make the room dark. Get rid of blue lights.
- Turn electronics off at least 30 minutes prior.
- Keep room quiet.
Don’t stress it! But if you do, some ideas to help diminish stress load:
- Meditation or yoga
- Outdoor time
- Snuggling a pet
- Listening to relaxing music
- Deep breathing
- Drinking green tea
Repeat myself I do. But it’s as much for me as for anyone else.
Stay peachy my friends!