Too Busy for a Healthy Lifestyle? 6 Tips That Will Change Your Mind

Owning a gym for two years one of the most common reasons I heard for not working out and eating right was “I just don’t have the time” or “I’m too busy”.  My responses were always the same; can really afford not to make the time?  What will it cost you in the long run if you don’t make your health a priority?    Did you know that people who work out before their work day show less signs of stress?  University of Bristol researchers found that employees who enjoyed a workout before going to work - or exercised during lunchbreaks - were better equipped to handle whatever the day threw at them.

It also found that people's general mood improved on days of exercise but they became less calm on non-exercise days.

The research, published in the International Journal of Workplace Health Management, is the first of its kind to prove that exercise during work hours has mental, as well as physical benefits.

Knowing something is good for you and being able to implement it are two very different things. How do you fit eating right and exercising into your routine when you are too busy and just don’t have the time?  Here are the top 6 tips for doing just that:

1      Plan ahead

If you want to reach a goal you have to have a plan.  Take an hour Sunday night and look at your schedule for the week.  Pick days and times that you can work out and put them in your schedule.  Also use this time to put together healthy snacks and plan lunches for the week.  Once you have a plan keep your appointments with yourself and stick to the plan.  Set reminders 15 mins before your scheduled workout time to help you remember the appointment.

2      Choose a workout that gives you maximum results in limited time

Circuit training is the perfect way to get a great workout in without spending hours at the gym.  Circuit training combines cardio and strength training into one workout.  You can also do an internet search on circuit training workouts and get free workouts you can do anywhere.  If you travel this is a great solution and you can fit it in to a busy schedule.

3      Drink Water

The first thing you should do in the morning is drink 16 ounces of water every morning.  Water kick starts your metabolism, hydrates you, helps your organs function after a long night of sleep, helps your body flush out toxins and can even make you eat less by filling up your stomach.   Drink at least 8 glasses of water a day and more if you are working out to stay hydrated and keep your body and brain functioning at a higher level.

4      Always eat breakfast

Eating breakfast every morning is a very important part of a healthy routine.  Now this doesn’t mean eating pancakes, bacon, & donuts but getting a healthy breakfast every morning has so many benefits.  It starts up your metabolism which can promote weight loss and prevent weight gain.   A healthy breakfast also gives you the nutrients to start your day and turn your brain power up to high.  Missing breakfast can give you brain fog and reduce attention span. The American Heart Association also reported its findings that breakfast eaters are significantly less likely to be obese and get diabetes compared to non-breakfast eaters.

5      Carry Snacks

One of the pitfalls that people fall into when they are trying to lose or maintain a healthy weight is snacking on the go.  To prevent you from grabbing a handful of M&Ms that your coworker or play date mom offers pack your own snacks.   Some great options are homemade trail mix with unsalted almonds & dried fruit.  You can even include some dark chocolate to add a little sweetness. Some other great options are fruit, cheese, yogurt, tomatoes with olive oil and basil.  Choose snacks that you enjoy and are also healthy or chances are you won’t eat what you pack.   

6      Supplements can be your friend

Once you start working out consistently your appetite will increase because you are burning more calories than your body is used to burning.  If you are trying to lose weight one of the ways to help with your increased appetite is to use a product with an all-natural appetite suppressant.  Look for products with one or more of the following ingredients; Garcinia Cambogia, caffeine, green tea extract.  If you crave sugar two other ingredients to look for are L-Carnitine with Chromium.  This amino acid and mineral’s main function is to help insulin carry sugar into muscle cells where it is stored as energy. A lack of chromium could cause fluctuating blood-sugar levels which trigger sugar cravings. Increasing the amount of L-Carnitine & Chromium in your diet can assist the body’s ability to manage its carbohydrate cravings.

The best way for you to get started on a healthy way of living is to put the excuses away.  Take these 6 tips and get started.   Good luck with your new journey and just remember, the only decision you will regret is the one you don’t make. If you don’t know where to start with the supplements take a look here: www.leanbeginning.com 

7 Tips for a Wedding Ready Bod!

In my time as a kickboxing trainer and gym owner I worked with a lot of brides who wanted to lose weight before their wedding day.  Some had small goals and some had larger weight loss goals. One thing they all had in common was limited time to reach their goals.   When you have a limited amount of time you will need to focus on four different areas; exercise, healthy eating, proper sleep, an all-natural supplement plan.  The below 7 steps cover all 4 areas and will help you be the bride you picture on your big day!

1.     Plan ahead

If you want to reach a goal you have to put a plan together.  Take an hour Sunday night and look at your schedule for the week.  Pick for days and times that you can work out and put them in your schedule.  Also, use this time to put together healthy snack and plan lunches for the week. Once you have a plan keep your appointments with yourself and stick to the plan. Set Reminders 15 minutes before your scheduled workout time to help you remember the appointment.

2.     Get an accountability partner

One of the most common ways that brides get off track with their plan is excuses not to      exercise or eat right.  Put your wedding party to work before the wedding and ask them to hold you accountable to your plan.  Better yet, go in together and exercise, plan meals together and have weekly check ins to lower the chances of one of you giving up.  It’s a bonding experience that will lead to a closer and healthier wedding party. 

3.     Choose a workout that gets you the most bang for your buck

When you are planning a wedding you need a full body workout that won’t cut you’re your planning schedule.  Circuit training is the perfect way to get a great full body workout in without spending hours at the gym.  Circuit training combines cardio and strength training into one workout.  Youtube is a great resource to find quick circuit training workouts that you can do anywhere.  Even the gym.  Incorporate weight training to quickly replace fat with muscle.

4.     Get Enough Sleep

If you are trying to lose weight getting enough sleep is just as important as eating right and exercise. Sleep stops late night snacking because you are not up later, Research has shown that people who get enough sleep burn up to 20 more calories per meal than their tired counterparts.  You also can’t exercise without the energy provided by sleep.  Sleep also keeps your brain focused so you can stay on plan.

5.     Drink Water

The first thing you should do in the morning is drink 16 ounces of water every morning.  Water kick starts your metabolism, hydrates you, helps your organs function after a long night of sleep, helps your body flush out toxins and can even make you eat less by filling up your stomach.   Drink at least 8 glasses of water a day and more if you are working out to stay hydrated and keep your body and brain functioning at a higher level.

6.     Always Eat Breakfast

Eating breakfast every morning is a very important part of a healthy routine.  Now this doesn’t mean eating pancakes, bacon, & donuts but getting a healthy breakfast every morning has so many benefits.  It starts up your metabolism which can promote weight loss and prevent weight gain.   A healthy breakfast also gives you the nutrients to start your day and turn your brain power up to high.  Missing breakfast can give you brain fog and reduce attention span. The American Heart Association also reported its findings that breakfast eaters are significantly less likely to be obese and get diabetes compared to non-breakfast eaters.

7.     What to look for in a Supplement Plan

When you are trying to lose weight in a short amount of time supplements can be your friend.  With so many options out there choosing one plan can be daunting.  Here are my non negotiables when choosing a supplement program.

·      Choose one with no more than 3 steps.  If you have too many things to remember throughout the day you will have a harder time sticking to the plan.  That will mean less results. Planning a wedding is stressful enough you don’t need more to remember.

·      Choose a program with all natural ingredients not synthetic ingredients.  The problem with many synthetic supplements is that you don’t truly know what you are putting in your body.  On the flip side natural supplements take ingredients found in nature that can be more easily absorbed in your body.  The reason for this is your body recognizes the ingredients as nutrients.  The body isn’t easily fooled and synthetic ingredients often are not taken in by the body.  Any supplements that are as close to nature as possible with be easier to absorb. 

·      Look for products with one or more of the following all natural ingredients; Garcinia Cambogia, caffeine, green tea extract.  If you crave sugar two other ingredients to look for are L-Carnitine with Chromium.  This amino acid and mineral’s main function is to help insulin carry sugar into muscle cells where it is stored as energy. A lack of chromium could cause fluctuating blood-sugar levels which trigger sugar cravings. Increasing the amount of L-Carnitine & Chromium in your diet can assist the body’s ability to manage its carbohydrate cravings.

·      Don’t choose a plan with too many restrictions on what you can eat.  This is the quickest way to ensure you don’t follow the plan.  You will want to eat a balanced diet with the proper amounts of protein, good fats, vegetables and whole grains.  If your program restricts you too much you won’t have balance in your diet or enough energy for your workouts.

One of the programs I would recommend to my members is the 12in24 program from Valentus.  You can find it here: www.leanbeginning.com