Summer Living – Healthy Tips for the Season

Everybody loves summer, right?

Even this year, with so much of our routines disrupted, the sunshine and warm weather can lift our spirits and get us engaging in healthy living. Jogging, gardening, hiking, outdoor swimming… the options are endless with the longer days.

Summer is also a good time to remind ourselves about some healthy lifestyle choices. So, let’s review how to make the most of the season.

Hydrate yourself.

That’s right – warmer weather means we need to be even more vigilant about drinking plenty of water. Among the many benefits: It keeps us cooler.

Getting the right amount of water each day also helps increase our metabolism, which helps us lose weight and keep it off. Plus, drinking a glass before a meal helps us feel full faster, so we’re less likely to overeat.

Water is also good for digestion, healthy skin – and just about everything related to a healthy body.

Add cucumber slices or fruit to a pitcher to give a refreshing, light flavor.

Drink water even when you’re not thirsty. A good rule of thumb is to drink between a half-ounce and 1 ounce of water for every pound of body weight, according to WebMD.

Avoid the heat.

Enjoy your outdoor activities before the highest heat of the day. If you like to garden, for instance, get your digging done around breakfast time rather than in the afternoon. An evening walk or jog can be much more pleasurable than taking one in the hot middle of the day.

Wear sunscreen and hats.

Too much exposure ages the skin and can lead to skin cancers. Consumer Reports says 61 percent of people over 60 don’t use sunscreen. And skin cancers are up among Baby Boomers.

So, get something with an SPF between 30 and 50. Look for UVA and UVB protection. Reapply frequently, and don’t be stingy. If you’re concerned about allergies or toxicity, review labels carefully and discuss with your doctor.

The US Centers for Disease Control and Prevention recommends sunscreen and hats – along with staying in the shade, wearing clothing to the ankles, and wearing a long-sleeved shirt.

For a natural, do-it-yourself sunburn treatment, consider essential oils: peppermint, chamomile, tea tree and lavender; or oatmeal baths. Men’s Health recommends a spray made from 1 ounce pure aloe, 1 ounce coconut oil, 2 ounces of witch hazel, 5 drops of peppermint oil and 5 drops of lavender oil.

Win the Mosquito Wars.

Be sure to empty flower pots, buckets, and other water containers to prevent mosquitoes from breeding. Use outdoor repellents around the yard. Use yellow-hued outdoor lightbulbs, since they attract fewer pests.

To keep the bugs off your body, the CDC recommends mosquito repellent with 5 percent to 50 percent DEET as the best insect repellent. VeryWellFit.com recommends Off! Deep Woods Insect Repellent Avon Skin So Soft, Repel Tick Defense and other easily found items.

Remember to enjoy fresh fruits and vegetables, avoid drinking too much alcohol, and get plenty of rest.

And we can provide plenty of suggestions for safe, healthy exercise – with us or on your own – so, don’t hesitate to ask us for suggestions.

Here’s to a safe and happy season!

5 Tips to Stop Singing the Sugar Blues

Are you trying to eat better these days?

One of the best things you can do is reduce the amount of sugar you consume.

We eat too much added sugar in our diets– often without even realizing it, and often from processed foods. Sugar adds to a range of health issues common later in life, including Type 2 diabetes, heart disease, obesity, cancer and stroke.

If all that weren’t enough, researcher Robert Lustig says, “Sugar turns on the aging programs in your body. The more sugar you eat, the faster you age.”

Here are five tips to put a dent in your sugar intake.

1. Start with breakfast, when we often consume sugary beverages and packaged foods. Stick with whole foods instead.
2. Read food labels. Be skeptical of terms like “high-fructose corn sugar,” “agave” and even “honey,” since they are added sugars, too.
3. Most whole fruit is generally OK, because the sugar comes with fiber, vitamins and other nutrients. It won’t jolt your blood sugar in dangerous ways. Fruit juices are another story.
4. Reconsider dessert. Go for Greek yogurt with fruit, or dark chocolate (the higher the cocoa level, the less sugar).
5. Don’t keep it in the house. Buy natural sweeteners like Stevia, and avoid high-sugar, highly processed junk food that’s packed with added sugar. If it’s not in the cupboard, you can avoid the temptations a lot easier. Instead, keep nuts, jerky and hard-boiled eggs handy for when snacky cravings hit.

And remember, it’s not meant to be torture. Have a treat once a week, but be smart about even that, since sugar can cause us to want more and more of it.

Sources: The New York Times, Healthline

Healthy Living Today: Top 10 Lessons

A few months into the coronavirus crisis, we have learned and been reminded of so much important information about fitness after 50.

If it helps to find a silver lining, let’s share just 10 things that have come up since all this started – and draw inspiration from them to carry on with a healthy lifestyle.

1. We’ve gotta keep moving, even if our options have changed.

Carlos, a friend in New York City, has been a personal trainer for decades. As he told us, “Keep your body and mind as healthy as possible so you can deal with the stress of the world we’re living in today. “We have to keep on living. We have to keep moving.”

2. A simple way to do that: Stop sitting so much.

Get up and walk around the house during commercials. Put on some music and dance. Work in your garden. It all counts.

3. Remember 150. World and US standards say most adults need 150 minutes of moderately vigorous aerobic activity a week, plus at least two sessions of resistance training.
4. Everyone can, in fact, adapt easily with technology.

How many times have we been told that “older” people are afraid of technology? We have seen how false that is, as so many of you quickly started working out via Zoom or other online video services.

“I am open to new things – I am NOT an old fogey,” Helen, 74, told us after she overcome her dislike for electronic devices so she could continue her workout habits.

6. Walking is great for everybody – and every mind and spirit, too. Have you noticed how the bike trails and sidewalks are busier than ever with people out getting a walk? It’s good for their energy levels, endurance, mood and creativity, too. As Thoreau said, “The moment my legs begin to move, my thoughts begin to flow.”
7. We are craving the connections that exercise provides. Being a part of a community is important to maintaining good exercise and nutrition habits. We’ve all been spending more time at home, of course, but gyms and studios still help us maintain our social bonds through online workouts and other activities.

As Jean, 64, put it: “I love to see my friends on there and say hi. I wouldn’t want to give it up.”

7. We’re reading more – whether it’s “bucket list” classics, nonfiction about pandemics and social issues, or fun “beach reads” to escape. Reading improves our memory, brain function, and decision-making abilities. It reduces stress and helps us fall asleep.
8. We’re practicing yoga, Pilates and tai chi. Did you know that 10 million Americans over 50 practice yoga regularly? And that was before more gyms and studios started offering it online!
9. We’re focusing on broader wellness. We’ve been forcefully reminded that our wellbeing involves more than physical exercise. It also encompasses emotional, cognitive, social and spiritual health, among other aspects.

10. Fitness isn’t merely possible – it’s necessary for better living.

“Exercise is vital for functional longevity, no matter how you do it,” says Dan Ritchie, PhD, president and cofounder of the Functional Aging Institute. “You can’t afford to take two months off.”

Which takes us back to the top: We’ve gotta keep moving!

We’re here for you now and in the future, with a variety of activities and approaches to helping you reach your fitness and healthy-living goals. Give us a call today.

Tips to Maintain Wellness During This Strange Time

Fitness is so important after 50, especially now when we’ve all been spending more time at home. That’s why we’ve been doing everything we can to help you stay physically active during this time.

But it’s also helpful to remember the other elements of wellness, too. We might have to put a little more energy into maintaining our overall wellbeing nowadays. But trust us: There’s nothing more important.

Let’s review the main components of wellbeing. Then we’ll share some tips on what you can do for them.

What Is Wellness?

The National Institutes of Health (NIH) writes “People often think about wellness in terms of physical health — nutrition, exercise, weight management, etc., but it is so much more. Wellness is a holistic integration of physical, mental, and spiritual well-being, fueling the body, engaging the mind, and nurturing the spirit.”

There are many definitions, all generally meaning the same thing. We like this from one from the University of California:

“Wellness is an active process of becoming aware of and making choices toward a healthy and fulfilling life. Wellness is more than being free from illness, it is a dynamic process of change and growth.”

Most experts list six to eight categories. Feel free to adapt the list as necessary but remember to keep it as broad and robust as your life. Here’s the breakdown provided by the International Council on Active Aging:

• Physical – Exercise and nutrition are essential to maintaining independence and health. Period.
• Emotional – “coping with challenges and behaving in trustworthy and respectful ways.”
• Intellectual/Cognitive – “engaging in creative pursuits and intellectually stimulating activities.”
• Professional/Vocational – using your “skills while providing personal satisfaction,” including as mentors, volunteers, caregivers, and more in retirement.
• Social – “interactions with family, friends, neighbors and chosen peer groups.”
• Spiritual – “living with a meaning and purpose in life, guided by personal values.”
• Environmental – practicing habits that promote a healthy environment; understanding how different environments affect you.

Some Simple Tips

1. Move More / Sit Less. Every little thing you can do adds up. So put on some fun music and dance… stand up and walk around during TV commercials… work in your garden put away the dishes, and fold the laundry. Go for a walk, jog, or bike ride outdoors.
2. Volunteer online or over the phone. Call local charitable organizations, community centers, and your religious leader to see how you can help.
3. Express yourself. Write in a journal, paint, play music, or sing. Talk about your feelings with family, friends, a therapist, or a spiritual leader. Don’t be shy about calling people. Everyone is stressed about this, not just you.
4. Limit the time you watch the news or look at social media. It’s responsible to stay informed, but once or twice a day should do it. More than that can lead to being overwhelmed.
5. Order jigsaw puzzles, T-shirts or coffee mugs with photos of your family or pets on them.
6. Meditate or pray each day. Schedule the time and treat it as an important appointment.
7. Keep a clean, orderly home.
8. Read books. Talk about them in an online book club or with family and friends.
9. Research for your next trip, or plan something to look forward to.
10. Try to be thankful, tolerant, and patient with yourself and others.

We’ll get through this. Remember to join our online workouts, and reach out to us at any time. We’re here for you now and in the future.

Tips to Manage Corona Stress: No. 1 Shouldn’t Surprise You

These are stressful times, full of anxiety for everyone and loneliness for many.

The challenges can be more difficult for mature people, who know they are at a higher risk for coronavirus and who already face physical challenges and, too often, social isolation.

Almost a third of older Americans live alone. Before the coronavirus outbreak, 43 percent reported feeling lonely on a regular basis.

Stress during an infectious disease outbreak can include worrying about your own health and the health of your loved ones; changes in sleep or eating patterns, trouble concentrating; and increased use of alcohol, tobacco, and other drugs, according to the US Centers for Disease Control and Prevention.

But no one is in this coronavirus challenge alone. We are here to help keep you moving your body and maintaining a positive outlook. Here are 10 simple steps you can take each day to manage stress, anxiety and a sense of isolation caused by the coronavirus outbreak.

1. We’ve told you before and we’re going to tell you again – because it can’t be said often enough. You simply must move your body regularly during this challenge, even if you are restricted from going to the gym or studio. We have online workouts, videos, and other resources to make it fun, safe and effective. This would be a good chance to link to more information on your website about what you’re offering online.
2. Eat right, drink plenty of water, and get good sleep every night. The basics of health really matter at a time like this.
3. Express your worries and emotions. Tell family, friends, doctors, and caregivers what’s on your mind. Keep up your creative outlets, like painting and music.
4. Relax, meditate, pray, and practice an attitude of gratitude. Despite all the uncertainty, you have many blessings in your life. Focus on them. Make a list.
5. Call your family and friends. Send text messages to check-in. Play games on your phone like Word With Friends. Use FaceTime and other video call technology to see your kids and grandkids, even if you can’t be with them.
6. Read a book. Read several. When you’re stuck in one place and in your own thoughts, nothing takes you away like a good book. Some gyms/studios are sponsoring book clubs. If you are, add it here.
7. Limit your exposure to TV news and social media. We should all stay informed. But with the relentless 24/7 news cycle, it’s not necessary to keep it on all the time. Don’t dwell in it.
8. Maintain your personal hygiene and a clean home, as tempting as it might be to lounge around in PJs all day and let the laundry pile up.
9. Pick a classic movie night to share with family and friends, and discuss it over the phone and via texting.
10. Indulge in a daydream about something fun you’ll do when all this is over – a vacation or just dinner at your favorite restaurant.

Close with something here about how they can be sure to stay in touch with you, get info about your online workouts, etc

Hey there! Functional Aging Specialist, Lisa Wright from Your Personal Best Training Studio here. I’ve got a fact-filled article for you today about a topic that I think we will hear a lot more about in the future. But first I have a pop quiz for you! Do you know when the magic from your workouts happens?  That is, when your body CHANGES as a result of your workout? If you said AFTER, you get a gold star!

That’s right. It’s not DURING your workouts. Your body gets stronger and fitter BETWEEN your workouts. That makes your recovery super important, won’t you agree? And that’s pretty ironic because boosting workout recovery is one of the least-studied aspects of fitness. I think maybe that’s because there’s so much worry that we’re not working out enough, that there’s been less concern we’re doing too much.

But scientists are starting to dive into this topic a lot more now, which is great news. When you work out, especially with weights, you are causing damage to your muscles. When your body repairs that damage, it gets stronger. I have some simple and time-tested recovery tips for you that can help you make the most of your workouts and the time between them!

First, getting enough sleep – especially deep sleep – is important. And it might also be why your body spends more time in the deep sleep phase when you work out regularly. Make sure you schedule in enough time each night to get a full 7 to 8 hours of sleep as often as possible If you need help with improving your sleep, whether you need to get MORE of it, or improve the quality of the sleep you DO get, you need to check out my ebook, Supercharge your Sleep. You can get it by following this link to download my FREE eBook as a gift to you 

But what else can you do to make the most of your recovery?

Here are some other ideas

My second tip is to eat enough protein because it forms the building blocks of your muscles. I’m not talking about eating big protein-rich meals. Your body can only process so much protein at a time, so it’s better to have smaller amounts throughout the day. The best times are for breakfast, right after your workout, and also a light protein snack a couple of hours before bedtime. Have a protein shake, some nuts, pumpkin seeds, a Greek yogurt parfait with fruit, grass-fed jerky, some organic free-range chicken, mix it up!

Tip 3: Drink enough water!  Make sure to drink at least half your body weight in ounces every day to keep your muscles supple and boost your body’s ability to repair itself. (water that you drink DURING your workouts doesn’t count toward this number!) So if you weigh 140 pounds, you’d want to get at least 70 ounces of water a day, and more when you exercise.

Here’s one way to keep track.

Get a 20-ounce water bottle, and put one rubber band around it for how many times you need to fill it up to get your water quota for the day! Again, say you weigh 140 pounds. That means you would have to drink around four bottles, right? So you would put four rubber bands around the water bottle. Every time you finish a bottle, you would take the rubber band off. Pretty cool, right?

Tip 4: Skip the post-workout beer. Research shows that alcohol can get in the way of your body’s ability to recover, plus it can mess with your sleep. Just say, no!

Tip 5: Try foam rolling. Using a foam roller is a form of self-massage, and can help ease knots in your muscles and fascia, which is your body’s connective tissue. Rolling out your body’s biggest muscles, like your glutes and back gives you the most bang for your buck, so I like to focus on those.

Lay on your side on the floor and extend your bottom arm up over your head, and place the roller below your armpit, and roll out those tight muscles! Make sure you keep your core engaged, and you don’t hold your breath!

Tip 6: Get a massage. A massage is a lot less work than foam rolling and a lot more pleasurable. If you can schedule a regular massage, your body will thank you for it! Plus, your massage therapist might be able to tell you if there are any spots on your body that need to spend more time with the foam roller.

Tip 7: This one has to do with taking rest and recovery days. There have been several great studies comparing passive recovery – which is a rest day with very little physical activity  – and active recovery. It’s pretty clear that doing light to moderate exercise helps flush out waste from your muscles and can speed up your recovery between sessions. A recovery day doesn’t have to be anything elaborate. It can mean going for a walk or hike, playing golf, or taking your bicycle out for a spin.

Tip 8: If you’re lifting weights, you should take at least two days off between training the same muscle group. The bigger the muscle group, the more time you need before training it again. So, after doing a lot of leg exercises, you want to take a minimum of 2 days off before working your legs again. Does that make sense?

Tip 9 is probably the most important recovery tip of all.

Listen to your body.

If you’re tired but still want to work out, do something that’s not so taxing on your system, like an easy cardio session or even a walk. If you are feeling wiped out or you need a little break, respect that – but make sure to get back at it tomorrow!

I hope these tips have been helpful! As always I’m here if you have questions. Just leave a comment below or call the studio anytime! 361-857-5087

Talk to you again soon!

Today I’m writing to motivate you to take action.

I understand the frustrations that you have when it comes to your body. I know all about your insecurities over the condition of your health and how hopeless that can feel.

The answer to your fitness frustrations is to get you up off the couch and into the gym, day after day. So here’s my pep talk in bullet form—21 rewards that you will gain from regular exercise.

Do yourself a favor and print this list and post it where you’ll see it every day. When you need motivation or encouragement, merely read over this list and take action.

Remember that action alleviates anxiety. So whenever you’re feeling anxious over the current shape of your health, take that as a reminder to jump into action. And then begin to reap these 21 rewards of exercise.

1. You’ll reset your body:

Exercise is a giant reset button. A good workout will block appetite swings, improve your mood and even help you sleep.

2. Your clothes will fit better:

Consistent exercise will tone and tighten your body, causing your clothes to look nicer on you. Also, physical activity ensures that soon you’ll be trading your clothes in for smaller sizes.

3. You’ll be less stressed: 

You have enough stress in your life—it’s time for a break. A good workout invigorates your muscles, leaving you relaxed and less stressed.

4. You’ll have more energy: 

WebMD tallied research studies and concluded that 90% prove exercise increases energy levels in sedentary patients. Next time you feel fatigued, fight it with the most potent tool available: physical activity.

5. You’ll be stronger: 

Exercise improves muscle strength and endurance, two things that you use throughout each day. When you exercise consistently, you’ll be pleasantly surprised when difficult tasks begin to seem effortless.

6. You’ll be less likely to binge:

Exercise has a powerful anti-binge effect on the body. This effect is due in part by an increase in sensitivity to leptin, a protein hormone, which has an appetite-taming impact on you.

7. You’ll burn calories:

You know that excess body fat is made up of stored and unused calories. Fight back by using up loads of calories with fat-blasting functional fitness workouts.

8. You’ll be more confident:

Who doesn’t wish they walked and talked with more confidence? A consistent exercise program will give you more confidence. Fit and healthy exudes confidence at any age!

9. You’ll have fun:

Believe it or not, exercise can be delightful. Remember how fun it was to run around as a child? Tap into your inner child as you find a mode of physical activity that gets you excited.

10. You’ll reduce your blood pressure:

Exercise has been proven more effective than medication in lowering blood pressure to normal levels. A single workout has been shown to reduce blood pressure for the day, and regular exercise reduces overall blood pressure in the long run.

11. You’ll lose the jiggles:

Regular exercise tightens flabby arms, legs, and waistlines. So wave goodbye to the jiggles with a safe and effective functional exercise program.

12. You’ll increase insulin sensitivity:

Researchers at Laval University in Quebec discovered that exercise improved insulin sensitivity dramatically. Peak after-meal insulin levels dropped by more than 20 percent after as little as three weeks of consistent physical activity.

13. You’ll sleep better:

Do you toss and turn for hours before falling asleep? Exercise is a powerful sleep aid. Your tired muscles encourage your body to quickly fall asleep so they can get their overnight repair work done.

14. You’ll lower your risk of heart disease:

Regular exercise strengthens your heart and makes it more resilient against disease. A sedentary lifestyle is a significant risk factor for heart disease, so rest assured that consistent functional fitness is your ally against disease.

15. You’ll feel great:

Vigorous exercise releases natural endorphins (happy hormones) into your bloodstream that dissolve pain and anxiety. You’ve probably heard of ‘runner’s high,’ this can be achieved at any age by a great functional fitness workout.

16. You’ll lower your risk of diabetes:

Studies show that exercising as little as half an hour each day can dramatically reduce your risk of diabetes. If you are at risk of diabetes, or already have diabetes, regular exercise is the most effective treatment for reversing the disease.

17. You’ll meet like-minded people:

You could benefit from a group of new, energetic friends, right? Gyms, small group personal training, workout studios, and even the jogging trail are all great places to connect with fun new friends.

18. You’ll improve your BMI:

You know that maintaining a healthy BMI is key in disease prevention. Exercise is the best way to keep your BMI under control.

19. You’ll increase your endurance:

Do you ever get out of breath when walking up stairs or through the mall? Regular exercise builds your endurance for everyday activities.

20. Your doctor will be impressed:

How many times has your doctor given you the lecture about losing weight and exercising more? Exercise regularly and get your MD off your back!

21. You’ll look amazing:

Are you happy with the shape and size of your body? Regular exercise works wonders on your physique. Within a few weeks, you’ll see shape and tone in all the right places.

This post is only for those who are entirely fed up with trying to lose fat and inches through diet and exercise.

You’re probably thinking: What’s the deal? Why won’t the weight come off? You are doing everything you can think of to make it happen.

There is a straightforward thing standing between you and a toned and slimmed down, more fit body. One. Simple. Thing.

And here it is. You eat too many calories.

That’s it.

Solve this problem and your best body ever, will quickly and easily become a reality.

Wait, don’t give me the excuse that, “I only eat healthy calories.” That’s great, but even healthy calories add up to extra pounds when we let them go unchecked.

Back to Basics: Why Calorie Counting Works

You may have heard about the professor from Kansas State University, Mark Haub, who performed a junk food diet that became famous. Professor Haub proved a powerful lesson for anyone who still has weight to lose, so let’s listen up.

In a demonstrative experiment for his nutrition class, Professor Haub ate a diet of pure junk food for two months. I’m talking candy bars and packaged snacks – the kinds of things you find in a snack machine.

You’d expect him to gain weight, right? Well, there was one catch. He was only allowed to eat 1800 calories each day. Yes, those calories were pure junk, but with the limit firmly 1800 calories.

Before the experiment, Professor Haub’s usual calorie intake was closer to 2600 calories. So his junk food diet put him at an 800 calorie per day deficit.

Boy did that calorie deficit pay off. Within two months he had dropped 30 pounds, bringing his BMI from overweight down to normal.

No, I’m NOT recommending a junk food diet as your answer for fat loss. What I am pointing out is how important a reduction in calories is when it comes to lowering your body weight.

Do you know how many calories you eat each day?

If you’re not sure, don’t worry. You’re about to learn the one fat loss tool that will change everything for you. First, we need to get to the bottom of how many calories you’re eating each day.

Yes, even those healthy calories.

Before you start complaining, let me explain. Food journaling doesn’t involve lugging around a journal, writing down each food item throughout the day then looking everything up at the end of the day to manually tally calories like it used to.

These days food journaling has gone digital, and tracking your calories only takes seconds of your time.

Here’s what I would encourage you to do:

#1: Download a food journal application to your smartphone.

At the touch of your fingers, you’ll be able to look up food items and instantly see your running calorie tally.

#2: Meet with your doctor…

…to find a daily calorie count that will allow for safe weight loss and then become diligent in maintaining that number. Eat healthy, fresh foods and when you decide to indulge, make sure to do so within your target calorie range.

#3: Meet with me…

…for a consistent and challenging functional fitness exercise routine. My exercise programs are individually crafted to get you moving better, feeling better and into your new personal best self as quickly as possible.

These three, simple steps will give you structure and clarity that you need when it comes to making food choices and will quickly result in pounds lost and goals achieved.

Once you meet your goal weight, the calorie range for maintenance is adjusted. Sounds good, right?

It takes dedicated hard work to drop a significant number of pounds. But afterwards it’s incredibly easy (and frustrating!) to find those pounds creeping back on.

Maintaining fat loss certainly is possible, however it does require that you remain vigilant with your healthy routine.

Here are 5 secrets to maintaining your amazing body transformation for life. Think of these as your own personal lifestyle rules and stick with them at least 90% of the time to keep your body healthy and fit.

Fit Body Secret #1: Don’t Eat Just To Eat

There is no place in your healthy lifestyle for mindless snacking. I’m talking about a tub of popcorn at the movies or a bag of chips in front of the TV. All the calories ingested from mindless snacking have to end up somewhere…and that somewhere is around your waist or on your thighs.

Snacks are fine when you are aware of how much you’re eating in order to balance it with the rest of your meals for the day.

Fit Body Secret #2: Stand (And Walk) When Possible

Have you heard the saying sitting is the new smoking? The idea is that a lifetime of sitting all-day-every-day is as harmful to your body as smoking. Think for a moment about how much of your day is spent sitting.

You wake up and sit down for breakfast, sit on the drive to work, take the elevator up and sit for most of 8 hours at work, take the elevator down, sit on the drive home, to eat dinner, and to watch TV.

That’s quite a bit of time spent sitting! Now imagine if you consciously stood for some of this time each day and took the stairs instead of the elevator. Over weeks, and months, it really adds up in calories burned, muscles engaged, and overall fitness and health.

Fit Body Secret #3: Avoid Sugar

I might sound like a broken record about this one, but that’s OK, I’ll keep harping on this point until more people listen. Our bodies weren’t designed to ingest large amounts of sugar on a daily basis. When you regularly take in excess sugar, the results are always the same. You. Gain. Weight.

The tricky part is that sugar is all around us, so avoiding it takes real vigilance.

Start with your morning beverage of choice. Does it have sugar in it? Most of the beverages that are blended and brewed at coffee shops are simply vehicles for ingesting sugar. Find a beverage that you enjoy without any added sugar and stick with the rule of not drinking sugary beverages throughout your day.

Fit Body Secret #4: Keep Dinner Light

Who says that dinner should be the biggest and heartiest meal of the day? Instead, focus on enjoying light dinners that are centered around protein and veggies and avoid starches and carbs in the evening.

The recipe below for Beet and Grapefruit Salad is a great example. Add a grilled chicken breast to a serving of this vibrant, fiber-filled salad and you have a nutritious dinner that’s light and healthy.

Fit Body Secret #5: Always Exercise

How often do you brush your teeth? Do you sometimes take a few weeks or months off brushing your teeth? Um, no. That’s gross. You brush your teeth everyday as an ongoing habit because you know that the benefits outweigh the slight inconvenience.

Can you see where I’m going with this? 🙂

Exercise only truly works when you do it as an ongoing habit because you know that the benefits outweigh the slight inconvenience. It’s part of keeping you healthy. It’s part of who you are.

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

Let’s do this!