The Holidays
The Holidays are upon us, and shortly we'll be surrounded by mountains of Halloween candy, tons of Thanksgiving leftovers, and over-the-top office parties that can really make a healthy eating lifestyle difficult to maintain.
Here are some clever and creative ways to keep your commitments:
1. Planning: Hmmm, this sounds familiar..., I think I've mentioned this before... and I will never stop!
During this time of year there are many more food temptations at the store, at work, even knocking on your door! Here are some examples of successful planning around the temptations:
Ex 1: Halloween candy is the first thing you see when you walk into the supermarket - Don't Buy It! Wait until October 30th or 31st to buy it (if feel you must buy it at all); it'll be cheaper, and it won't be calling your name all week... Wait, what? You've already purchased a 5 lb bag of it? Don't Open It! Once the seal is broken, it's an open invitation to binge.
Ex 2: You've been invited to a Holiday party: There are a couple of things you can do before going to a party that will keep you committed to your goals. First, If the party happens to be a potluck, then make sure to make something clean and healthy, so at least you'll be guaranteed to have at least one option you can count on. And if the food is being provided, eat a light yet satisfying meal BEFORE you go – then you'll be less apt to over indulge.
2. Start using "Fall" spices in your cooking such as nutmeg, cinnamon, and allspice – all are great spices that will surprise and satisfy your taste buds! Begin with breakfast by adding 2 TBS of canned pumpkin, a dash of cinnamon, and a pinch of nutmeg to your daily oatmeal - it will add great nutritional value and taste like a treat!
3. Now more than ever, make sure you have your goals clearly defined, and a plan that will get you there. Also, reinforce this plan by stating WHY you have each of these goals. Losing 10lbs by New Year's is a fine goal, but know exactly why that's important to you.
4. Finding yourself really busy? Hard to stick to the workout routine? Have backup plans! I love the Holidays, however, it also means things can get overwhelming and can derail your daily exercise routines. If you can't get to the gym, have a backup workout that you can do at home or as you travel. Even if it's a short amount of time in a less than ideal situation, some movement is better than no movement at all.
5. Enjoy what this time of year has to offer. Instead of being mesmerized by the bounty of food surrounding us indoors, shift the focus to the beautiful Fall weather. Take a walk to enjoy the leaves changing and falling all around us. Spend some quality time with your family by playing games, telling stories of fond memories, laugh and be silly, and dance to festive music.
* If you need help creating your fitness plan, or would like some options for healthy potluck items, and more - email me today at dynamicfitness@gmail.com
We’re always looking
It seems like in our society we're always looking for the next best thing, the quick fix, the secret that is going to help us get the life we want, the body we desire, the next promotion, the bigger house, etc. What's missing is everybody is looking outside themselves. The answer and power is within you!
I'm not trying to get too philosophical, but I am going to help you realize that YOU are in control!
Everyday that you wake up - you have a choice to make. If you start off the day saying, "It's going to be a long day.", then guess what? It's going to be a long day. This type of attitude affects all parts of your life, but I'm going to focus on the exercise, nutrition and healthy lifestyle for today.
I'm going to paint a picture that we, myself included, are all too familiar with:
You have a goal to lose 'x' amount of pounds, want make healthier choices, exercise more, decrease stress, and just start feeling better about yourself. You're all fired up, ready to conquer the day with that early morning workout, you go to bed early, the alarm goes off and you make the choice to hit the snooze and sleep in for one more hour. You miss your workout and promise yourself you'll start tomorrow. Or you go into the office planning to eat healthy all day, you even brought your lunch and some snacks, but then your co-worker brought donuts fresh from the bakery, and you choose to throw the day to the wayside, eat whatever is in front of you, and promise yourself that you'll start again fresh tomorrow... And the vicious cycle begins again.
Guess what? The time is NOW to stop saying tomorrow, and just do it today! You have a choice every moment of every day.
Here are some things to think about every day:
1. What's your goal? What are you working towards? Why do you want to make these changes and healthier choices? Write it down, post it where you can see it, carry it with you so if you have constant reminders and make it happen for yourself.
2. Take responsibility - sure you can choose the next quick fix, fad diet, starve yourself, exercise for hours, but that's not the answer. We have all made unhealthy choices in our life and now you get to make a new choice. We all know the definition of insanity is doing the same thing over and over expecting different results. If you want to change, you need to completely change what you're currently doing and it's going to be uncomfortable, challenging and hard work. Don't look for the easy way out. The payoff will be long-term, sustainable, and be more rewarding for you mentally.
3. Stop beating yourself up! The past is the past, we can't change it and it doesn't do any good to dwell on it. The good news is, you can make a new commitment now, and start working on the present and your desired future!
4. Take a moment to pat yourself on the back. When we choose to create a healthier lifestyle we often forget to pat ourselves on the back for our small successes. What great things have you accomplished this week? Make sure to celebrate those wins however trivial they may seem.
5. Don't just be motivated, BE INSPIRED! Motivation can only get you so far, but inspiration, will guide you toward your goals, and beyond. Find what inspires you, and once you have it, never let go!
I would love to hear your comments!
*And if you are ready to make a healthy lifestyle shift, I'd love to be your fitness coach! Please contact me to begin living fit, inside and out!
Working Out – My favorite part of a fit lifestyle
Those who know me know that exercise is one of my favorite things, it's what makes my day complete. I love the feeling of being strong, challenging myself, and of course the post exercise endorphins get me fired up for the rest of the day! But I also know that most people don't share the same enthusiasm about exercise, or don't share the same love that I have for it. It's always my goal to inspire, motivate and teach people that exercise can be fun, rewarding and a huge mental and physical benefit to your daily routine.
Here are some key things you can start to do daily to get the most out of your workouts:
1. Have a Plan: You'll hear me talk about planning a lot – because it's very important. Personally I feel it's your key to success. Sit down for just 15 minutes on Sunday and plan the days that you're going to workout. This should include what days, what time, how long each workout session will be and what you'll be doing during those workouts. It also helps to have a plan B just in case something comes up and you can't make one of those workouts.
2. Workout with a Purpose: It's one thing to go through the motions, but each workout should have meaning to it. You want to follow your plan for that day, push yourself, and focus with intensity. If you are new to exercise I recommend hiring a personal trainer even if it's just for a couple of sessions to get you acquainted with machines, weights and proper form - it will help you immensely.
3. Cardio Isn't Always the Answer: Some people hate cardiovascular exercise whiles others love it. Personally for me I like cardio, but I also know that cardio isn't the only answer to weight loss. I know what you're thinking... "but if I need to lose weight, then I need to spend hours on the treadmill". Yes, cardio will burn calories, but it's not going to trim, tone and shape your body. Adding weight training to your routine is the answer to having a lean, tone, and trim body. (I'll write more on this subject in later articles).
4. Find What You Love: When it comes to exercise - find what you love to do. For some people going to instructor-led classes will help them get their bodies moving daily. Some people hate the thought of going to the gym and would much rather be outside - walking, running, hiking, biking, etc. Whatever you choose, just make sure you move your body for at least 30 minutes daily!
Let me know what keeps you going and what you love to do in your workouts!
Email me at: dynamicfitness@gmail.com
A Few of My Favorite Things
Hello!
I hope this Monday finds you healthy, happy and energized!
Wanted to share some of my favorite things that I use on a daily/weekly basis that helps me stay focused and committed to my lifestyle.
Nutrition:
The right tools make all the difference when executing your daily nutrition plan.
- Glass Storage Containers - Similar to these: http://www.amazon.com/Snapware-Glasslock-Storage-Containers-Set/dp/B003Y9AJB4/ref=sr_1_1?s=kitchen&ie=UTF8&qid=1316633003&sr=1-1
These containers make it easy to store and reheat foods that I’ve pre-made on the weekend, or for leftovers. They fit nicely into my cooler that I bring with me daily to work. - Cooking Tools: Make sure you have your basic pots, pans and knives for preparing your foods. An 8-12” skillet, medium saucepan, and a large pot are what I use most. Other essentials for me are baking sheet for the oven, and a simple gas grill.
- Food scale: Some of my clients comment that weighing and measuring my food is too extreme, but I’m a numbers gal and I like to be exact! If you don’t know your numbers, then you could be hundreds of calories too high or too low, which can derail your entire fitness plan. It can also be a great learning tool to see what certain portion sizes look like. Our society’s portion sizes have gotten out of control, so this may be a wake up call to see exactly what a 4oz chicken breast looks like! If a scale isn’t your cup of tea, check out this interactive website to get proper portions for food: http://www.webmd.com/diet/healthtool-portion-size-plate
Gym:
Same as the kitchen, it’s nice to have a few key things for the gym that can make your workout experience better:
- Weight Training Gloves: They’ll help protect your hands and prevent calluses from forming. You can get these gloves at any sporting goods store.
- Water bottle: Are you drinking enough water? I carry my water bottle with me every where I go, especially when I’m training. I love the Camelbak bottles with a straw: http://www.amazon.com/CamelBak-BPA-Free-Better-Bottle-Valve/dp/B0019DCD7U/ref=pd_sim_sg2
- Music: I love anything with a good beat, but having your favorite music mix will help fuel your fire, and pump up your workouts!
Recipes:
Here are a couple of my favorite recipes that we make all the time. Even my 2 ½ year old loves to eat them!
Turkey Zucchini Burgers: I got this recipe from my inspiration/motivator Jamie Eason
2 packages of lean ground turkey
4 medium zucchini, grated
½ tsp salt
1 tsp garlic powder
2 tsp onion powder
2 tsp dried basil
1 tsp oregano
1 tsp black pepper
1. In a large bowl, combine grated zucchini, turkey and all the remaining spices. Mix well and scoop out to form medium-sized burger patties.
2. We grill these on low/medium heat so they don’t burn or get dry.
Spanish Style Quinoa – this recipe came from my favorite fitness magazine –Oxygen. – If you have never cooked or eaten quinoa – it is gluten free and cholesterol free whole grain. It provides all 9 essential amino acids which also make it a complete protein. I would call this a super food with lots of nutrients.
1 tbsp olive oil
2 cups onion, chopped
½ red bell pepper, chopped
2 cloves garlic, minced
1 cup uncooked Quinoa
1 14.5oz can diced tomatoes with green chilies, undrained
1 cup water or vegetable broth
2 tsp chili powder
1 tsp cumin
½ tsp sea salt
1. Heat oil in a deep skillet over medium heat. Add onion, bell pepper, garlic and uncooked quinoa. Saute, stirring occasionally, until the onions are soft and the quinoa is golden, about 7-9 minutes.
2. Add canned tomatoes, water or broth, chili powder, cumin powder and sea salt. Cover and simmer for about 20 minutes, or until the quinoa is cooked and the liquid is absorbed.
I hope some of my favorite things become your favorites. And if you have some things that work well for you, I’d love to hear about them! Send them to dynamicfitness@gmail.com
Have a fabulous week!
Chandra Young
Wellness Coach & Fitness Model
“Don’t just dream it, live it!”
Mastering the Lifestyle
Many of my clients ask, “What’s your secret to sticking with a healthy nutrition and fitness routine year round?”
Creating a fit and healthy lifestyle doesn’t happen overnight. It takes patience, diligence, planning and the most important – consistency! For me personally it’s taken the last 10 years to really embrace this lifestyle, grow with it and it’s still evolving today.
What I consistently see through my personal training business is the willingness and desire to change: become more fit, lose weight/inches, decrease body fat, become stronger, etc. But a lifestyle that doesn’t support those changes will result in a loss of focus on ones goals.
So you ask yourself – well what I can start doing today to help support my goals? Here are 6 tips that I consistently use in my lifestyle and for you to think about everyday and start integrating into your daily routine.
- Planning – “without a plan you plan to fail” This is my number one tip and if you do anything, do this! I plan my entire week, when I’m going to exercise (write it down, put it on your calendar), I plan my food for the week making big batches of my favorite recipes on Sunday, plan time with my family, etc.
- Move your body – Adding a little movement into your day can go a long way. You can reduce the risks of certain diseases, have more energy, sleep better, better self-esteem, and you might just find a new hobby!
- Choose to eat well – Everyday we are faced with choices on what to eat – you have the power to make the right choice and start fueling your body with the proper foods. I heard this quote the other day and loved it and would like to share with you – “Eat foods that love your body and your body will love you back” Food is very powerful and it can transform bodies like nothing else.
- Sleep well – I try to get 7-8 hours of sleep per night. This is the time for your body to recover, re-build and revitalize.
- Goals – I think goals are a great way to have some focus in your life – they can be short term or long term but when setting goals I like to use the SMART format. Specific, Measurable, Action Oriented, Realistic and Timely. Write these goals down, share them with someone you are close to and that someone should be able to keep you accountable too. Make these goals visible at all times so you can see them daily and keep your eyes focused on the end point.
- Embrace Challenges – “Every day you will be faced with challenges and opportunities. The moment you choose to see challenges as opportunities, you’ll be surrounded by opportunities alone.” - Casey Young, my husband
It takes practice and consistency but once you find those opportunities you will be amazed on what you can accomplish.
Chandra Young
Wellness Coach & Fitness Model
“Don’t just dream it, live it!”
