Category Archives: Top 10’s

10 Weight Loss Tips For 2013/Make It Happen

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Have you been thinking of your New Year Resolution for 2013? I usually have a couple. One I will be working on is to get organized at home and at the workplace. Since I work in the health and fitness industry, the most common resolution I hear is about losing weight. Most of these people have strong intentions to follow through with their resolution but some are lost or confused on how to begin. This is a list of my top tips for weight loss for 2013.

  1. State your goal. I don’t mean just writing it down and keeping to yourself, I think we should state our goals to family, friends, coworkers etc. because having other people’s support and feeling accountable will motivate us more. So shout it out to the world if you have to. Also, set a plan of how you will accomplish this goal.
  2. Evaluate your lifestyle. Take a look at your current diet and eating habits. Good nutrition is a MUST if you are wanting to lose weight and make REAL changes. Of course, physical activity needs to be in your lifestyle as well. Find a nutrition and exercise plan that will work for you such as going to a gym or finding a workout group to join.
  3. Set a routine with your meals and workouts. Consistency in the kitchen and the gym will pay off.
  4. Sleep is very important. Go to bed at the same time each night and wake up at the same time each day. Make sure you are well rested for your workouts. If you are tired you are more likely to skip your workouts. Lack of sleep also increases the chance of unhealthy eating patterns.
  5. Avoid all processed foods as much as possible which means, anything packaged in a box or bag with more than 3 or 4 ingredients such as breads, cakes, cookies, candies, sodas, instant anything, chips, crackers, pastas, cereals, artificial anything, cream sauces, sugar, all junk etc… If your great-grandmother would not recognize it, don’t eat it.
  6. Eat whole foods. Fruits, vegetables, lean meats, chicken, fish, brown rice, eggs, nuts, healthy fats such as avocados, olives, olive oils, nut butters etc.. Prepare meals at home. Restaurants can sabotage your efforts so visit them sparingly and choose wisely 🙂
  7. Drink plenty of water each day.
  8. Physical activity will help you accelerate your weight loss efforts as well as helping to keep your body’s systems fit and strong. To see results you are going to have to step out of your comfort zone. Find an exercise program that you like and that you will be able to stick with. Push yourself to be the best you can be at it. Group exercise classes are great because the other people will help keep you motivated, the classes are fun and your workout is already planned for you. You just have to show up with a good attitude 🙂
  9. Keep up with your calorie intake. There are apps on smartphones that will help you track your intake. Or, just go to the internet and find a free program to help you track it. Remember to lose weight you have to burn more calories than you take in. Most people do not realize exactly how much is going in until they begin to track it. It may shock you.
  10. Find a buddy to join you in your resolution. Keep each other on track and accountable. Start a weight loss contest at your work or gym. Get everyone to put in $5 or $10 dollars, set an ending date and whoever loses the most weight wins the prize money. I have held a weight loss contest at our gym in the past ( I will organize one again in 2013) and it worked well. They all lost weight, so they were winners too.

If you are wanting to lose weight, become healthy and fit, you have to work for it. There is no easy or quick “fix” or pill that will do the trick. Let 2013 be the year you finally accomplish your goals so go and MAKE IT HAPPEN!

Do you want to lose weight? Do you believe in setting goals?

Disclaimer: This blog is written by me. It describes my opinions and my own experiences. Consult your own doctor before starting a new exercise and nutrition program.

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Top 10 Reasons You Should Practice Iron Yoga

Iron Yoga is one of my favorite types of yoga to practice and teach. I have been doing Iron Yoga for about a year and I can definitely feel the difference it has made. It is a blend of Power Yoga and strength training. I use 3 lb dumbbells during this practice. These are my top 10 reasons why you should at least try it. If you have a chance to try it, you will not regret it.

  1. It is two workouts in one, which is more efficient and less time-consuming than training body parts separately
  2. It strengthens and tones all the major muscle groups combined with deep stretching
  3. It improves muscular endurance
  4. It increases functional strength
  5. It promotes lean muscle mass which can increase metabolism
  6. It improves body awareness
  7. It sharpens concentration and mental focus
  8. It improves coordination, balance, and body symmetry
  9. It produces a sense of calmness and strength at the same time
  10. It increases flexibility and range of motion

This is an example of an exercise I do in Iron Yoga. This is chair pose combined with an arms extended reach and pull. Combined with steady rhythmic breathing this pose tones and strengthens the lower body, the core, the back, the shoulders and increases mental focus.  After about 5-6 steady yoga breaths, a forward bend is done to deeply stretch the body and calm the mind.

Have you practiced yoga lately? If so what is your favorite?

Have a great day:) Namaste.

Top 10 Gym Peeves

Why are pet peeves called “pet” peeves? I have peeves, but what does pet have to do with it? The “pet” in pet peeve means one that is particularly irritating. I am writing this post about gym peeves. I can’t say I have a “pet” gym peeve because I have more than one that is irritating. I love the gym and most everything about it. I love working there, teaching there, I have friends there and I workout there. It is like my second home. However, there are things that tend to be annoying to myself and others. This is my top 10 in gym peeves.

  1. Leaving machines loaded with plates or not placing the dumbbells back in their proper place. Such an annoyance, what is with the laziness, this is the gym after all. Pick up after yourself.

    The leg press with 100 lb plates on each side that someone just left on for whoever to take off

  2. Coming to the gym sick. Keep your germs at your house. If you have noticeable symptoms that everyone can hear and see, stay at home. You deserve to NOT workout that day. Gross.
  3. Dropping and slamming your weights down. You look stupid. If you can’t lower them properly, then you should not try to lift them.
  4. This kind of goes along with 3. If you make an annoying, loud, grunting, screaming noise and your head looks like it could burst, try taking it down a notch with the noise and the weight.
  5. Not wiping your sweat off of the benches and equipment. Clean up after yourself. Another gross.
  6. This goes for group exercisers. Talking on phones or just talking continuously during class. Really, why did you show up if you are not going to pay attention? Be courteous to your fellow members. If you have to take a call, leave the room:)
  7. Speaking of phones, no one wants to hear the playlist from your iPhone, use your ear buds.
  8. Out of control children. If your gym allows your child to go with you, keep up with him or her.
  9. Adjusting the thermostat to a ridiculous low temperature. If you have access to your gym’s thermostat and the A/C is on and running, there is no need to turn it down to 60 degrees when it has not even reached 70 degrees. I think a proper exercise environment temperature is about 70-72 degrees.
  10. Coming to workout about 10 minutes before the gym closes. I know, exercising a little is better that not exercising at all. Just be ready to leave the building when it is closing time. Thanks.

Do any of these sound familiar? What are your gym peeves?

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