| || |
Dieting vs. Lifestyle: What’s the Difference?
You’ve no doubt heard the ominous statistic: two thirds of people who lose weight gain even more back within four or five years.
That in itself is enough to discourage even the most determined among us. What’s the answer? What is the secret to not only losing weight but keeping it off?
The good news is that you do not have to be one of the statistics...
10 Vacation and Travel Tips to Keep you Healthy
1. Set Your Trip up to Walk to Your Destinations
Park further away, or skip the car and Walk! Do you really need the car to go to the store two buildings over?
2. Don’t Stress over Food
It isn’t always realistic when traveling and vacationing. Instead, keep calories in check with a brisk and metabolism boosting workout or walk every morning.
3. Book a Hotel with Fitness in Mind
Make sure they have a fitness room, walking grounds, and/or a pool.
4. Schedule a Workout Everyday
Morning would be best, to have it done not only to get it in, but for the benefits of energy for the day to come.
It will also reduce stress and help prevent weight gain on your trip.
5. Vary your Daily Activity
Mixing it up makes things much more fun. Try different adventures, swim one day and walk the next.
6. Get at Least Seven Hours of Sleep
Lack of sleep will make your mind tired, lower your immune system and even cause you to overeat.
7. Stay Hydrated
Planes and hotels are dehydrating. Drink bottled water each flight and always have some in your hotel room.
8. Be Germ Conscious
Don’t use the airport pillows and blankets, comforters on beds, and carry hand sanitizer with you always. Germs can and will weaken your immune system, and you certainly don't want to get sick.
Don't ruin your holiday with feeling ill.
9. Try Something New
Find activities you and your family can do in the area. Make it a fun healthy activity, something active is great! Try something new ... you may like it!
10. Don't make Food the Center of your Trip
Try new foods, and enjoy them, but don’t revolve your vacation around it.
DO YOU NEED A LIFESTYLE MAKEOVER?
It happens to everyone. That moment when you realize that it's time to do something about your weight and health. It may happen when you're looking in the mirror or standing on the scale. Your first thought is to go on a 'diet' but as quickly as that enters your mind the ghosts of a hundred diets past return ... along with all the frustration. Then you wonder, why bother? The weight will come back, as it always has. Then you'll be back in front of the mirror as discouraged as ever. The answer is not to go on another diet. The answer is to change your lifestyle. You've heard this before, and it makes sense, right? So what's holding you back?
Your Lifestyle Obstacles: Most people resist changing their lifestyle for two reasons.
1. Change is scary Whether you realize it or not, your life is in a constant state of change. Though you cling to the familiar, it's a futile struggle. Change always wins. The most consistent thing in life is change. Since you'll never escape it, you might as well channel it. It's time to make the change in your life purposeful and positive.
2. Lifestyle misconception How many times have you heard the term 'healthy lifestyle' only to picture a health nut with celery sticks in one hand and tofu in the other? The truth is that most people think that changing their lifestyle will be an extreme and unpleasant experience - and that's not true. Improving your lifestyle does not mean swearing off chocolate or living in the gym. You don't have to eat wheat germ for lunch and you can still enjoy a nice plate of pasta. The key is moderation.
3. Making the Change It's time to lose your 'all or nothing' mentality. Embrace simple, small changes that will add up to big improvements in your lifestyle. These are your main venues for change:
What You Eat: The solution to cleaning up your daily diet is NOT to go back on a 'diet'. In fact, I never want you to go on a 'diet' again. (Yes, you heard me right!) Instead I want you to make permanent healthy changes to your eating habits.
Here are some practical examples:
I don't expect you to eat a perfect diet every day of the week - that'd be ludicrous. You should, however, make MORE healthy choices every day than unhealthy ones.
What You Do: Exercise is a huge component to a healthy lifestyle, and quite frankly you're not getting enough of it. How often does an entire week go by without you ever lacing up your tennis shoes? Don't disregard the importance and power of a good workout.
Your new healthy lifestyle means exercising on most days of the week. This may seem tough, but I have the perfect solution - my training programs were created for busy people just like you who only have so much time to dedicate to exercise. You'll spend 30-45 minutes with our Small Group Training programs, a small time commitment with big results.
I understand how hard it is to find the motivation to stay consistent and to push yourself. Make exercise a no-brainer - contact me to get started on a lifestyle enhancing program today.
Here are simple ways to move more:
While none of the above are meant as substitutes for a solid exercise routine, they are great ways to become more active and to improve your lifestyle.
So the next time you're in front of the mirror you won't worry about your weight.
You'll relish it.
Langley, BC 778-726-0590
GET MORE From Your Workout !
Use the following three Fitness tips to bring your routine up to the next level:
1. Be Unstable: Use your entire body, and target your core, by performing exercises that engage stabilizing muscles. To do this use an exercise ball, a balance board, a balance disk, or you could simply stand on one leg.
2. Add Resistance: The more resistance that you incorporate with your routine translates into higher intensity and more calories burned. Some ideas for adding resistance include: carrying dumbbells while doing squats and lunges, or try a round of body weight push ups (modification - on knees)
3. Use Intervals: Interval training is an amazing tool for creating short yet effective workouts. Don’t worry, it’s not complicated. Interval training is simply alternating between different short bursts of activity.
We incorporate all of the above in our BRANDFit50 Small Group Training Sessions at BRAND FITNESS in Langley. Join us today for a FUN, Quick and Effective Workout. No need to spend hours in the Gym. Call us today to get started ... 778-726-0590
Although the aging process is hard-wired into our systems and cannot be stopped this doesn't mean that we are completely at its mercy. On the contrary, individuals are able to significantly, and sometimes dramatically, influence how quickly or how well they age. The foods they eat, activities in which they choose to engage, environmental toxins to which they are exposed and numerous other factors have been shown to either “accelerate” or “slow” the aging process.
This is your life, and your chance to live it to the fullest. Enjoying Family, Grand kids, Travel, Hobbies with a little help from yourself. Take the time for YOU, by staying active and eating healthy. This is YOUR Life to Enjoy!
BRAND FITNESS has functional training programs specifically for Adults, aged 50 and up, in Langley, BC. Finally, there are safe programs for Baby Boomers and Seniors! Our BRANDFit50 Small Group Training is a 30 minute session with your Certified Coach leading you towards success. Let's keep doing what we're supposed to be in life. ENJOYING!! FEEL BETTER ... LIVE BETTER!
Book your FREE BRANDFit50 Session below, or find out more about our program HERE. We want to start helping you LIVE THE BEST HALF OF YOUR LIFE!
It's normal to have days where you just don't feel like exercising.
You feel too busy, too stressed and quite simply too tired. Sometimes you forget about all the amazing benefits that a consistent and challenging exercise routine gives you ... Here's a list of 15 of the top reasons to exercise. Pull out this list and read it when you're having one of those days.
1. To Be Happier
Exercise has been shown to stimulate brain chemicals that induce relaxation and happiness. When you're having a bad day, lace up your shoes for an invigorating workout and feel happier.
2. To Reduce Disease
Exercise has been proven to reduce the risk of pretty much every single health problem known to man, from stroke to heart disease to cancer and osteoporosis. Exercise is also a great defense against type 2 diabetes, one of the most widely growing diseases of our time.
3. To Look Amazing
Exercise firms your muscles, improves your posture and even makes your skin glow. Looking amazing is a wonderful result of regular exercise. It's very rewarding when the people in your life start to notice your transformation.
4. To Reach Your Goal Weight
Exercise burns fat and helps you keep it off. If you want to have a leaner, healthier body, exercise is your answer.
5. To Be Energized
Remember that feeling you experience after a great workout? You're body is buzzing with energy, you're less easily irritated and feel more peaceful.
Bathing suit season is right around the corner…
are you ready? Most people want to slim down before baring it all, so I'm here to warn you of the 5 Flat Tummy Myths that could waste your time:
Myth #1: Do extra crunches to flatten your abs.
Excessive crunches aren't the answer for tight abs. In order to achieve a toned look you'll have to focus on burning off the layer of fat that is covering up your tummy.
Myth #2: Take diet pills to speed results.
I know it's so tempting! The ads make compelling claims about the power of popping a pill, but don't fall for it. There is no ‘magic pill'. Diet pills are more likely to burn through your pocketbook than to slim you down.
Myth #3: Turn to packaged diet products to boost results.
Don't fall for the foods that are packaged as ‘diet' or ‘weight loss' aids. Quite often these products are packed with refined sugar and other artificial ingredients that your body doesn't need, and certainly won't help you attain that tight tummy.
Myth #4: Avoid all carbohydrates in order to achieve tight abs.
Carbohydrates have been given a bad rap, which is unfortunate because you can (and should) eat carbs while slimming down. The key is to stick with whole grains, oatmeal and brown rice while avoiding processed and refined flours and sugars.
Myth #5: Starve the chub away.
Trying to lose weight by starving yourself is not only ineffective it can also be dangerous. It may seem that severe calorie restriction would deliver the quickest weight loss, but your body is complex and by doing so you'll disrupt your metabolism and slow your results.
Here's what you need to know in 3 simple steps:
Step One: No more junk.
The best way to do this is by purging your kitchen. Throw out the sugary, processed and fat-filled foods. Once the junk has been cleared out, don't buy any more of it. Remember that your beach-ready abs depend on what you eat – don't eat junk!
Step Two: Eat whole foods.
Replace the junk food in your life with plenty of the following: cooked and raw vegetables, fresh fruits, whole grains, moderate amounts of seeds and nuts, lean meats and low fat dairy. Clean eating really is that simple.
Step Three: Come train with me.
This is the most obvious step. You're ready to get into great shape and I'm in a unique position to make that happen for you. Call or reply to this email to get started on an exercise plan that will get you those amazing abs.
Watch for my new BRAND FITNESS studio opening Fall 2015. Checkout our website for updates and into at www.brandfitness.ca.
**NEW** Fitness focusing on Baby Boomers and Seniors for the Best Half of your Life www.brandfit50.com
SKINNY JEANS - 7 Easy Steps to Success
I know, I know—you are sick and tired of weight loss solutions being classified as “easy”, but stick with me as I explain how it really can be easy. Most weight loss solutions fail because they only offer a partial solution to your weight gain and do not truly address your weight gain triggers. This means that the few pounds you do lose will come flying back on with astounding speed. In order to attain and sustain healthy weight loss you need to include the following seven steps:
Women everywhere complain about the size of their thighs. Fat and cellulite have a way of ending up there – especially in the upper, inner thigh area.
I'm often asked how to quickly and easily reduce fat in this unwanted thigh region, so today's article from my weekly NEWSLETTER is all about reducing your thighs.
First I need to remind you that it's not possible to spot reduce fat from one single part of your body, so my 3 steps to reduce your thighs will work by reducing your body fat percentage as a whole. It sure would be great if we could point a magic wand and make fat shrink from one particular spot, but that's just not how the human body it built.
The great news is that your entire body will become leaner and sexier in addition to your thighs shrinking!
Here are my 3 steps to Reduce Your Thighs... REDUCE YOUR THIGHS
FAI - Functional Aging Specialist