15 DAY LIVE FIT CHALLENGE!
WEEK 1: FIT MINDSET
This weeks Goal: To completely overhaul the way you think about your health and fitness mindset.
Today's easy Fit task: identify, write down, and share your goals my good friend Monica aka Mo Veney went big and shared her goals with the world on fb live last week. She is in it to win it.
How to rock this task:
- List no more than 3 of your fitness goals
- Be specific
- Write down your goals and post them where you can see them daily
- Share them (tell me, tell a friend.
MY TOP 10 REASONS TO MANAGE YOUR
10. TELL SOMEONETHAT WILL HOLD YOU ACCOUNTABLE, TELL A FRIEND, CORRECTION, A REAL FRIEND OR HIRE A COACH (LIKE ME) SOMEONE THAT WILL HELP YOU STAY FOCUSED.
9. SET YOUR MIND AND KEEP IT SET, WERE THE MIND GOES THE MIND FOLLOWS, SO MAKE SURE TO KEEP A POSITIVE ATTITUDE.
8. WRITE IT DOWN
- List no more than three FITNESS goals
- Be specific
- Write down your goals & post them where you can see them daily
- Share them (tell me, tell a friend…tell someone)
There's no denying that the holidays have arrived.
It's no secret that most people gain5 to 10pounds over the holiday season. With all the parties, special meals and edible gifts, weight gain is pretty much inevitable...right?
Not so fast.
I've come up with a survival strategy to keep holiday pounds from making a permanent home on your hips.
This strategy is very simple. I'm not expecting you to have the time to log all your calories or eat every meal at home. We are going to be realistic.
SERVING AS A DRIVING FORCE
Trusting an Cincinnati State HFT, Health Coach to facilitate workplace wellness programs can mean the difference between short-term success and long-term, cost-saving results. The specialized training they receive in behavior change, physical activity and nutrition coaching will help them increase employee engagement by helping team members identify a path to change. As an HFT, Health Coach, they’ll hold expertise in motivational interviewing, positive psychology and effective goal-setting that will allow them to accurately address the behaviors that have held team members back from making real change, and as a result, facilitate increased productivity and decreased health care costs.
Exercising can improve your productivity at work and help mitigate work-related stress. Everyone encounters job stress sooner or later and while you can’t control every aspect of a work environment – demanding bosses, difficult co-workers or unreasonable amounts of work – you don’t have to let the stress take a toll on your well-being. Exercising can help you cope with those stresses and finding ways to incorporate activity into your day will keep your mind and body healthy.
MCW / Providing high quality fitness and wellness services.
According to the CDC, arthritis is the most common disability among adults in the USA. And even though multiple studies show that exercise is the best way to decrease pain and increase range of motion - one third of the people in the United States with arthritis don't exercise.
I have arthritis in my right shoulder and at times in my life, I've been part of that one third. I have adapted my program so I'm able to workout without my pain getting worse. Now I have less pain and more range of motion because I workout on a regular basis.
If increasing muscle mass is one of your goals, then think twice before you go out for a night of heavy drinking.
Consuming alcohol in large quantities has a direct effect on your metabolism, causing fat to be stored instead of being utilized as an energy source.
Alcohol contains seven “empty” calories per gram, meaning that these calories don’t provide you with any of the essential nutrients you need to build that muscle mass you desire.
Calories Add Up Fast
12 ounces of beer = ~150 calories
5 ounces of wine = ~100 calories
How Much Protein Do I Need?
Each person is different and will require a different daily amount of protein. A general rule of thumb you multiply the body weight inkilogramsby 0.8. For example, say you weight 135 pounds
1. Weight in pounds divided by 2.2 = weight in kg
135/2.2 = 61kg
2. Weight in kg x 0.8. = protein required
61kg x 0.8 = 48g
So you will require a minimum of 48g of protein per day.
Why use protein powder?
Here at best protein power for women we are commonly asked one question. How do protein powders for women differ from powder for men?
If you are an active woman looking to build lean muscle, trim your waistline or just live a clean and healthy lifestyle then protein powders are your new best friends. One of my super starsCassandra Hamm recently asked me “what is the best protein powder for women?”it really depends on individual dietary goals, budget and personal preferences.
For most women, losing weight is higher on the agenda than gaining muscle. Don’t worry, I get that. Losing weight comes down to a mixture of nutrition, exercise and a balanced lifestyle; with the help of protein powders you may be able to achieve your goals.