Part of online fitness coaching is helping you find the resources you need to live a healthier life. With that in mind I am going to feature a blog each week that can help you reach your fitness and nutrition goals.
My first featured blog is The Picky Eater. I recently discovered this blog when I went looking for easy to make healthy meals and snacks. Anjali features something new almost every day. She offers a step-by-step guide on how to make each delicious recipe and (my favorite) lots of pictures to give you an idea of what the food will look like when you make it. I don’t know about you, but if a recipe doesn’t come with a picture, I usually don’t try it. These pictures are gorgeous. You will definitely want to try to make what you see. Happy, healthy cooking and eating everyone!
Anjali Shah is a food writer and owner of The Picky Eater, a healthy food and lifestyle blog. Her blog chronicles her adventures in making healthy recipes that her “fast food loving husband” will enjoy – so all of her recipes are “husband approved”! You’ll also find healthy lifestyle tips, snippets of Anjali’s everyday life, and other personal anecdotes alongside healthy and flavorful recipes on her blog. More about Anjali: She is a traveler, adventurer, cooking-show addict, lover of veggies, self-taught chef, and a Bay Area native. Follow her on Twitter, Facebook, or Google+.
In my last blog posts, I gave nutrition tips to get you back on track after the big holiday binge. Here are eight online fitness coaching tips to get you back on the workout track.
Don’t beat yourself up about falling off the workout wagon. Just get back on. Don’t use the holidays as an excuse to become (or stay) sedentary.
Just do it! It’s a good motto. Start moving. Use the stairs and stay out of the elevator. Walk instead of drive whenever you can. Take a look at your daily routine and see where you can add some activity.
Get enough sleep. There have been studies that link lack of sleep and a higher chance of obesity. Adults should get at least 7 hours of sleep each night.
Write a fitness plan so you know where you want to go and how to get there. If you set some fitness goals and write out specific steps to reach your goal, you will be surprised at how focused you can become.
Start a new workout you are jazzed about. It will motivate you to stick with it. I try to change my workout in some way every 30 days.
Pick a consistent time to work out. Make an appointment with yourself. Put it on your calendar or in your Smart Phone. Treat it like any other appointment and keep it.
Join with others in a fitness challenge. I am running one right now in a private group on Facebook. We have six teams of four people from all over the country. We receive points for the time and intensity of our workouts each day. Teams compete for 30 days. The team with the highest number of points wins. It’s amazing how motivating it is, even when there is no prize.
Have one other person be your accountability buddy. Tell your buddy what your goals are and have them check in with you to see how you are doing. It will make you more likely to stick with your workout if you know someone will be checking on you. It can be as easy as a text or e-mail contact every day.
Make 2012 a great new start for healthy eating and regular exercise. Comment and let me know what you are doing to get back on track after the holidays.
Breakfast: Shakeology made with 1 cup vanilla almond milk, 1 tsp. mint extract, 1 c ice
36 0z. of water
Morning snack 1/3 cup of raisins.
Lunch: Roasted potatoes with broccoli, carrots and beef broth
18 oz of water
Afternoon snack: One large orange. Oooh it was good!
4 0z. of baked haddock with dill and lemon juice, steamed broccoli and frozen carrots
10 oz. of water
Evening snack: Pure protein bar. 20 grams of protein.
Hope this jumpstarts your clean eating after the holidays!
It’s January and the holidays are over. You ate, you drank, you were merry. Now comes the dreaded step on the scales. Ugh! (My “ugh” was four extra pounds) How to get back on track? Here are 10 Nutrition tips from your online fitness coach to get you back to normal.
Do Not beat yourself up! We all have times when we leave the healthy path and get off track. Don’t let gaining a little weight make you throw in the towel completely.The holidays are over!
Get rid of all the left over holiday treats in your house. They are going stale anyway.
Make a commitment to eat a nutritious breakfast every morning. A piece of whole wheat toast with peanut butter or granola with fruit are great choices. I am pressed for time in the morning so my choice is chocolate Shakeology with a teaspoon of peanut butter and a tablespoon of strawberries or blueberries. I blend it with 1/2 cup almond milk, 1/2 cup water and 1 cup ice. I can drink it on the way to work.
Aim to eat 3 smaller meals and 3 snacks each day (300 to 400 calories each is a good rule of thumb). This will keep you from getting really hungry and overeating. It also keeps your blood sugar from spiking/dropping and keeps your metabolism humming all day.
Eat five fresh or frozen fruits and veggies each day. They are packed with vitamins and minerals that your body craves. Bonus, they are lower in calories. This is high octane food.
Make your drink of choice water. Calories-Zero. Did you know that 75% of your body is made of water
Journal everything you eat for at least a week. You don’t even have to look up calories and count them. The simple act of writing down everything you eat will make you slow your calorie consumption. If you are still struggling to get back to normal after a week, you can start counting calories for added accountability.
Increase the protein and limit the white stuff (white sugar, white flour)
Be present at all your meals and snacks. Sit down, eat at a table, turn off the TV and don’t read and eat. If you actually focus on eating, you will eat less.
If you dine out in the next week. Make a choice from the healthy menu many restaurants include today. If there is no such thing, choose baked or broiled meats, skip the sauces and breading. Choose a salad with a clear dressing. Pick veggies for your side (no, fries don’t count) and water to drink.
Try these tips this week and see how you do. Let me know how it’s going. Next post will be eight exercise tips to get you back on track. In the meantime, here are some links to help you get started!
28 quick and healthy meals
Please welcome Liz Davies, my very first guest blogger! Exercise is great for relieving stress, improving self-confidence and keeping you strong when you are healthy, but it becomes very important if you are fighting disease. Take it away Liz..
Fight Cancer with Exercise
Physical activity produces a variety of benefits for people suffering from cancer, just as it would for people who aren’t experiencing the disease. A daily exercise routine gives people a way to stay active, maintain a healthy weight and grow to be more muscular. In addition to these rewards, physical activity increases positivity and self-confidence while lowering exhaustion and the threat for cardiovascular disease and diabetes. It is pertinent for people undergoing cancer treatments to make sure they remain active; starting just about any type of exercise advances healing. This is true no matter what type of cancer someone is dealing with, whether that is colon cancer or mesothelioma!
It is also recommended to consult a professional before embarking on a daily
exercise routine. There are also many licensed cancer exercise professionals
that can be of great assistance and can tailor individual exercise programs.
Patients who have no prior experience exercising can start
with stretching exercises. Any movement that fosters mobility is a great if the
patient is not ready for a more intense workout program. Yoga, tai chi, and
pilates are different forms of stretching exercises that are wonderful for
movement and can be easily altered for any level of physical ability.
For people who are accustomed to more activity, cardio
exercises, like swimming, running and even walking are a great way to receive
benefits from working out. These activities burn calories while increasing lung
capacity and decrease people’s odds of having a stroke, heart attack or
Resistance training, like weight lifting, should also not be ignored. These exercises
will help cancer patients gain muscle which is very important because
treatments like chemotherapy and radiation often cause muscle loss. Ideally it
is important to include both cardio and strength training into a daily exercise
Motivation can be hard to find when you have an obstacle
like cancer standing in the way. This may be an overwhelming feeling and if so
adding some simple activities to a daily routine can be a good way to start.
Putting away groceries, taking the stairs instead of the escalator, or buying a
pedometer to monitor activity is a good step in the right direction. With ideas
like this it is very important that all cancer patients are experiencing some
type of activity to ensure that they are optimizing the result of their
Liz Davies is a recent college graduate and aspiring writer especially interested
in health and wellness. She wants to make a difference in people’s lives because she sees how cancer has devastated so many people in this world. Liz also likes running,
playing lacrosse, reading and playing with her dog, April.
Are you starting to stress as the holidays approach? Worried that all the parties, gift giving and traveling will leave you frazzled and your belly bloated? Here are ten tips from your favorite fitness coach to relieve stress from Christmas to the New Year.
- Eat a healthy snack before you head out to holiday parties so you won’t overeat and stress about all the extra calories you have ingested.
- Keep to your exercise schedule as much as possible. Regular exercise will work off built up stress. It also releases those feel good chemicals (endorphins) that will help you feel calm. When you are pressed for time due to shopping and social engagements, take a brisk walk or do a quick ten minute workout like Ten Minute Trainer When traveling, plan ahead. Find out if your hotel has a fitness room. Take along lightweight resistance bands and a workout plan on an index card that you can do anywhere.
- Get some alone time each day. Even 15 minutes can make a huge difference in your outlook when your are experiencing the holidays at the speed of light!
- Pack some healthy snacks in your purse before heading out to shop. It will cut down on becoming so hungry that you wolf down twice your normal amount of calories at the restaurant. It can also keep food costs down. Paying big bucks for meals while shopping can stress you out too!
- Help someone else. Volunteer at a local agency this holiday. Focusing on someone else who needs your help will take the spotlight off you, and your stress will lower. Helping others will make you feel good too.
- Can’t get to the gym? Use a workout dvd or a workout on a cable channel such as Fit TV.
- Use smaller plates at parties. You will eat less. Feel free to try my trick and only take what you can carry on a napkin. Believe me it is definitely less than you can pile on a plate!
- Get family and friends to help start some active holiday traditions with you. Go ice skating or cross country skiing. Take a long walk around the neighborhood to look at the holiday lights. With a little creativity, you can come up with something everyone will want to do for years to come.
- Try some calming exercise like yoga or tai chi. These will make you feel renewed in body mind and spirit.
- Make sure you get plenty of sleep. Try to keep your normal sleeping and waking schedule as much as possible. Little ones get cranky around the holidays when they miss naps and stay up too late and us adults are no different.
Remember: If you are stressed and frazzled, you can’t enjoy the people you love the most during the holidays and they can’t enjoy your company as much either. Share some of your favorite holiday stress relief tips in the comment section. I would love to hear from you!
Additional links for holiday stress relief:
The Mayo Clinic