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Mastering Fitness: 5 Rules to Keep You in Tip-top Shape

Here are my 5 personal fitness rules. Stick with them at least 90% of the time to keep your body healthy and hot.


FITNESS RULE #1: MINDSET (TAKING ACTION)

Only action can create change. The action stage of change is the most difficult because most of the time it’s necessary to expend physical energy. We expend mental energy through the first 3 stages, but with action we must earnestly make the change we have been working towards.



​In order to change through action, we must first develop the skills that will supply us the abilities and capabilities required to move in the desired direction towards our goal. We then must develop practices from those skills through tasks and functions that help build those skills.



Then this is where action is called upon in small, clear-cut and solid exercises that we can comfortably do on a daily basis, or as much as is achievable. When we repeat these actions consistently over time, they then will become habits which will be built-in flawlessly into your life.


FITNESS RULE #2: MINDFUL EATING

This is the practice of cultivating an open-minded awareness of how the food we choose to eat affects one’s body, feelings, mind, and all that is around us. The practice enhances our understanding of what to eat, how to eat, how much to eat, and why we eat what we eat.



When eating mindfully, we are fully present and savor every bite--engaging all our senses to truly appreciate the food. Beyond just taste, we notice the appearance, sounds, smells, and textures of our food, as well as our mind’s response to these observations.




When we eat with this understanding and insight, gratitude and compassion will arise within us.

We notice how eating affects our mood and how our emotions like anxiety influence our eating. Gradually we regain the sense of ease and freedom with eating that we had in childhood. It is our natural birthright.

The old habits of eating and not paying attention are not easy to change. Don't try to make drastic changes. Lasting change takes time and is built on many small changes. We start simply.


FITNESS RULE #3: RECOVERY

One of the most important, yet overlooked aspects of any exercise or training program is the recovery phase, or time spent resting. In fact, most coaches and trainers would argue it’s just as or more important than the exercise itself. Taking a day off in between workouts gives muscles time to recover, but you may need more recovery. Muscle recovery takes more time and more effort to support, and the exact amount of time depends on your current fitness level.


Some research suggests that with increasing age muscles tend to recover at a slower rate after a bout of exercise, whether it is strength or endurance training. At any age fitness training can cause muscle damage, and it takes time for muscles to adapt and remodel.



Not allowing sufficient recovery can hinder the training effects on muscle tissue, as well as increase the risk of injury during the following training sessions.


There are many ways that can aid in muscle recovery and regeneration. Active and myofascial release techniques, salt baths, supplementation, 10-15 minutes of static flexibility movements after your training sessions to name a few.


Sleep is the most crucial aspect of recovery from strenuous training and for an active lifestyle in general. Less than 8 hours of sleep per night will hinder and slow your recovery for the next day and next training session. Lack of sleep will lower testosterone and increase cortisone levels which are horrible for your training.


FITNESS RULE #4 : STRENGTH TRAINING

Consistent and effective strength training programs will have your body stronger, leaner and more defined while burning fat, even at rest, ensuring that you maintain and grow those muscles and only lose fat. Keep in mind that that the older we get, the more important our bone density is. A good strength training program is one of your best defenses against osteoporosis.



Strength Training also alleviates anxiety, stress and depression which is very important during this current time in our lives. There are plenty of “medications” out there that claim to give these benefits, but strength training is more wholesome and effective way. And besides, who really wants pharmaceutical side effects?


Here’s another pill you can stop taking once you start strength training. Study after study have proven that strength training improves sleep, and if you are one of the millions across the globe who suffer from chronic back pain upon waking up or in your everyday activities, then you’ll love the benefit of reduced pain.


Diabetes and bad cholesterol are huge threats to our health. So, minimize your risk by improving insulin sensitivity, blood pressure and heart health through regular, challenging strength training.


FITNESS RULE #5 : CONDITIONING (CARDIO)

For the longest time I was convinced that “cardio” was a complete waste of time. I thought that all you really needed was a couple of hard interval workouts every week to keep the ticker going. In my mind, anything over 20 minutes was just too much.


Here’s the truth: I was dead wrong.


For the longest time, cardio had been in my “what you don’t know you don’t know” category, somehow remaining completely off my radar (or maybe I just didn’t want to see it, but that’s a discussion for another day).

Cardio is one of the most important aspects of your overall fitness.



And that’s true REGARDLESS of who you are.


A good conditioning program will improve your strength training, allow your heart to work more efficiently, and help you relax and recover better.


I’m here to make your daily exercise habits fun and effective. If you aren’t yet my client then call or email today to join now.


Let’s do this!​


Keep it Tight


BONUS FITNESS TIP: Standing and walking when possible will help your overall health and shape, but what about those hours when you have no choice but to sit?


In those moments, keep it tight!


When sitting, practice good posture by keeping your shoulders back, head up, and contract your core muscles by pulling your belly button in towards your spine.


This simple move will keep your core muscles engaged and will contribute to your overall fitness.


Beet And Grapefruit Salad



How often does your dinner mostly consist of fresh, vibrant produce? The nutrients and fiber found in greens and veggies are vital and delicious! Give this salad a try and add some sliced, grilled chicken breast for added protein.


Hopefully this recipe will inspire you to include more veggies and greens in every meal!

Servings: 6

3 red beets 3 yellow beets 3 grapefruits 3 mandarin oranges 2 tablespoons olive oil ⅛ teaspoon Liquid Stevia 2 tablespoons apple cider vinegar 1 teaspoon sea salt ¼ teaspoon black pepper 6 cups Baby Arugula, fresh ¼ cup pistachios, chopped


What you need


Instructions

1. Preheat oven to 350 degrees F. Trim the beets, wash and place in an 8x8 casserole pan with ¼ cup of water. Cover with aluminum foil and bake for an hour, until tender. Remove from the oven, uncover and cool completely. Peel the beets and slice into wedges.

2. Cut the ends off the grapefruits, and slice off the peel and the white pith. Remove cut into segments and peel the membrane off each slice. Reserve ¼ cup of grapefruit juice.

3. Whisk together the olive oil, stevia, vinegar, sea salt, black pepper and reserved grapefruit juice. Toss the dressing with the beets and grapefruit wedges.

4. Arrange the arugula on a platter. Top with the beet and grapefruit mixture and sprinkle with pistachios.


Nutrition One serving equals:

142 calories

6g fat

15g carbohydrate

4g fiber

2g protein

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