Let's face it, some days you just don't feel like exercising.
You get too busy, too stressed and quite simply too tired.
Here's a list of 13 of the top reasons to exercise. Pull out this list and read it when you're having one of those days.
1.To Prevent Disease
Exercise has been proven to reduce the risk of just about every single health problem known to man, from stroke to heart disease to cancer and osteoporosis. Exercise is also a great defense against type 2 diabetes, which is one of the most widely growing diseases of our time.
2.To Look Great
Exercise firms your body, improves posture and even makes your skin glow. Looking your best is a wonderful result of regular exercise.
3.To Lose Weight and Keep It Off
Exercise burns fat and prevents future fat storage. If you want to have a thinner, healthier body, exercise is the answer.
4.To Have More Energy
Anyone who exercises regularly will tell you that they are more energetic, less easily irritated and are more peaceful.
5.To Sleep Better
Exercise boosts energy levels, but also wears you out. It makes you feel more vibrant during the day and sleep better at night.
6.To Age Slower
Exercise is one of the most effective ways to fight aging. When you age your body loses muscle and bone, while the loss of both are drastically reduced with regular exercise. Exercise also helps reduce inflammation.
7.To Relieve Back Pain
In most cases, the best thing that you can do for back pain is to move and strengthen those muscles. Consult your physician or physical therapist for guidance.
8.To Ease Depression
Exercise has been proven to reduce depression – sometimes even as effectively as medication. Just chalk this up as yet another amazing benefit to exercise.
9.To Reduce Aches and Pains
By strengthening muscles around your damaged joints you're able to use exercise to reduce joint pain and overall aches. Always consult your physician before starting an exercise program, especially if you have chronic joint pain.
10.To Stay Mentally Sharp
Exercise has been shown to improve memory and other cognitive functions, and seems to have a protective effect against dementia. A Harvard University researcher called exercise "Miracle-Gro for the brain."
11.To Enjoy Your Lifestyle
Whatever it is that you love in life – your kids, travel, sports, fashion - it is all more enjoyable when experienced in a fit and healthy body. Exercise so that you are able to enjoy all the great things in life.
12.To Reduce Sick Days
People who exercise regularly are 50% less likely to call in sick to work. A regular exercise program reduces colds and upper respiratory infections.
13.To Boost Confidence
Being fit, feeling healthy and having energy are all building blocks to having great confidence. There is no better confidence booster than sticking with a regular exercise program.
Regular exercise gives you so many amazing benefits, as you've seen from the above list. Call or email me today to get started on the exercise program that will change your life forever.
Power Food: Walnuts
Enjoy This One Food That Will Protect Your Heart, Fight Cancer,
and Sharpen Your Mind
For several decades, nuts were withheld from a healthy diet due to their higher fat content. However, we now know that nuts are an extremely important part of a heart healthy diet and walnuts could be the best for you.
Ancient Power Food
People have been eating walnuts for thousands of years, with reports of walnut trees being grown as far back as the Roman Empire in 7,000 B.C. In ancient Persia, walnuts were a food for royalty.
Their popularity caused them to be traded and bartered all across the world by English merchants, earning them the name English Walnuts, despite never being grown in England.
Today, walnuts are grown all over the world, but California is responsible for 99% of the walnuts used in the United States.
Let's look at some of the health benefits of walnuts and how you can start including them in your diet.
A Nutrient Package That is Hard to Beat
Walnuts are a very versatile health food with several unique health boosting components. Like most nuts, walnuts are high in good fats.
One serving of walnuts contains 13 grams of polyunsaturated fats (including the coveted omega-3 fats). Decades of scientific research show that this type of fat will reduce your risk of heart disease and diabetes.
You may not realize that walnuts also contain extremely high levels of antioxidants. Researchers from the University of Oslo in Norway found that walnuts contained more antioxidants than 1,111 other foods tested, second only to blackberries. Antioxidants play an important role in our bodies, by fighting molecules in our bodies called free radicals, which, if left to their own devices, can accelerate signs of aging and cardiovascular disease.
One serving of walnuts, just less than 1/4 cup, contains 2 grams of fiber and is a good source of two important minerals: magnesium and phosphorous.
Walnuts and Your Heart
In 2003, a study was published in the American Journal of Clinical Nutrition which reviewed all of the available research on walnuts and their impact on cardiovascular disease. The researchers found that eating walnuts consistently will reduce the risk of heart disease. Many scientists believe that eating just 1.5oz of walnuts each day is enough to produce this reduced risk of cardiovascular disease.
Walnuts and Cancer
An incredible study using animals to investigate the effects that eating walnuts has on breast cancer, showed that daily walnut consumption slowed the growth of breast cancer tumors by half.
Walnuts and Your Mind
More animal research published in the British Journal of Nutrition showed that eating walnuts daily was shown to reverse age-related cognitive decline.
The ability of walnuts to impact so many different diseases and aspects of your heath is most likely due to their broad nutrient package which fights inflammation.
Walnuts in Your Diet
So how can you add walnuts to your diet?
Walnuts can be added, along with blueberries, to Greek yogurt for a nutritious and fast breakfast. They also are the perfect addition to smoothies, as they have a neutral flavor and they won’t settle to the bottom of your blender like almonds.
At lunchtime, you can replace the nutritionally void croutons on your salad with walnuts. You will still have the added crunch that croutons bring, but you'll be getting over 2 grams of heart-protecting omega-3 fat, alpha linolenic acid and no refined carbohydrates. Walnuts have 5 times more alpha linolenic acid than pecans, and most nuts don't have any.
Ground up walnuts go great on top of salmon or mixed into your favorite chili.
Or, just add a small handful of walnuts as a mid-afternoon snack instead of reaching for chips or pretzels.
My favorite Slim Down Tips:
1. You can never out exercise a bad diet. Start eating whole
foods and stay away from junk now (duh on the second part..
but the first part, remember that you can NEVER work off
a caramel frappucino with some cardio).
2. When eating out make sure you ask the waiter to fill up your
plate with two servings of veggies rather than the mandatory carb
that comes along with it.
3. Always write down goals for yourself. Don't type them.
4. Make sure those goals are so out of this world that everyone
will be looking at you like you are crazy. Shoot for the stars
and you'll end up in the clouds. It's so cliche but true.
5. Take a before picture of yourself. Front, side and back.
6. Front load your carbs in the beginning of the day. On workout
days you can have more than normal carbs. Non workout days I
would really watch it especially at night.
7. Drink water. A dehydrated body will not lose fat. 0.5 l oz per 1 lbs of body weight per day.
8. To burn the most fat in the least amount of time, 99% of the
time do full body circuit training workouts with little to no
rest in between.
9. Don't take fat loss advice from someone that doesn't look like
they practice what they preach (they have to have a butt, if you ask
10. You will end up living up to the expectations of everyone
else around you. Put yourself in the company of people who
have achieved what you already want to achieve.
11. There is no one perfect fat loss program.
12. There are only a few fat loss principles.
13. If you screw up (which you will eventually do) don't beat
yourself up for slipping up. Focus on the solution rather than
14. Thoughts equal things. Focus on what you want ie. Flat
stomach, toned thighs etc.. rather than what you don't want ie.
"I don't want to get fat", "I don't want to eat badly" etc..
15. Always aim for the "Afterburn effect". Afterburn happens
when you end a day of exercise but an hour later you are
still sweating from the workout. This is your metabolism on
FIRE. This is done through different forms of circuit training,
tabata training, etc. just like at boot camp.
16. Buy clothing that is a size or two down from what you
normally wear. Make it your goal to fit into that piece of
clothing in two months.
17. Fitness classes (Step classes, fake weight classes, tae-bo,
Zumba classes, etc...) are fun but ineffective at helping you
burn fat and achieve the body you want to achieve. Avoid them at
all costs (it’s a waste of time, unless you’re in it to mingle with other
18. Yoga is awesome for developing an injury resistant body
but horrible for fat loss. An average yoga class burns 130
calories. Sweeping your floor burns 130 calories.
19. Doing exercise with a friend is the best way to stick to a
20. If you do exercise with a friend, make sure they are AS
SERIOUS AS YOU ARE in terms of achieving your goals.
21. PLEEEEAAASSSEEE! Don't do long boring cardio. Do interval
22. Adopt a long term mindset when trying to achieve a goal.
Nothing happens overnight. We live in an instant gratification
society where we want things done FAST. Tip: Accuracy is speed.
23. Stop rationalizing. We rationalize and lie to ourselves to
soften the blow. We gotta be radically honest with ourselves and
push for the solution.
24. Stay outside of your comfort zone as much as you can. Doing
uncomfortable things will result in more confidence, more growth
as a human being and more skills.
25. Intensity EQUALS results.
Just focus on your goals, persevere and you'll get to where you
need to be in no time.