Summer Workout Motivation!

It is so easy to want to stay indoors during the hot summer months.  Staying inside laying around on the couch in the AC, but don't do it!  Fight that summer slump and get moving!  Here are some ways to help you stay fit and stupendous this summer.

1.  Start Your Day Early

First thing in the morning get some fresh air to keep you energized all day.  Go for a quick walk and do your stretches outside as soon as you wake up; try it at sunrise for a beautiful start to your day!  You'll be surprised by how much it will help you to feel upbeat.

2. Keep Cool and Be careful of the Sun

Learn how to stay cool and drink lots of water.  On hot humid days the summer heat makes you more susceptible to dehydration, so follow some rules.

It only takes 15 minutes for a heat stroke to occur.  When the humidity is high, sweat won't evaporate quickly and will prevent the body from releasing heat. 

Signs of a heat stroke include: fatigue, illness, inattention, confusion, dizziness, dryness, headache, nausea and red, hot, dry skin that exceeds 103 degrees Fahrenheit.

-Don't exercise outside when the heat index reaches 90 degrees Fahrenheit or higher.  Exposure to high heat and humidity can result in heat cramps or exhaustion.  The best time to exercise is early in the morning or late in the afternoon.

-Learn how to stay cool and hydrated on hot, humid days. The summer heat makes you more susceptible to dehydration, so follow these ground rules:

-Drink more water than you think you need. You should be drinking water regularly, not just when you feel thirsty. Don't forget to keep drinking water even while you're indoors. This will help you stay hydrated when you do go out in the heat.

-Don't drink alcohol or large amounts of sugary drinks.  These cause you to lose more fluids.

-Be prepared to beat the heat. Bring a small cooler wherever you go, with water, sport drinks and snacks. Add an ice pack to help you cool off after a workout.

Understand your risk. Children ages 0 to 4 should go inside to air-conditioning every hour. Their body temperature increases three to five times faster than adults. People over the age of 65 should be very cautious not to overexert themselves, especially those with a chronic health condition like diabetes or high blood pressure. These diseases make you more susceptible to overheating.

Wear loose, light-colored clothing and a wide-brimmed hat.

Use sunscreen, and reapply as you sweat.  More about heat stoke here

3. Lighter Meals

Light foods go well with summer, so take the fresh approach to mealtime.  Visit your local farmers market if you don't grow your own garden.  Fresh fruits and veggies at mealtime, are great for summer, so get creative in the kitchen. Add water-based fruits like watermelon, cantaloupe, and pineapple into your meals. Make your own Popsicle's with fruit. 

If you are going on vacation, plan for the day.  Pack a cooler with ice, bottled water, snap peas, nuts, fruit like apples, pears, bananas etc. sandwiches with whole-grain bread, pitas, hummus, Greek yogurt.

4. Water Workouts

If you have a pool or access to a pool it will sculpt your legs, core, arms, shoulders and will help improve your cardiovascular health and flexibility. Water workouts are also less stressful for your joints because the water reduces your weight and makes you buoyant. This is why many athletes perform water workouts as they recover from an injury.

But remember, water increases UVA rays by 25 percent, so apply sunscreen often and don't forget to drink water.

5. Outdoor Activities 

Most outdoor activities are burn calories naturally.  Like bike riding, walking the dog, going to the beach.

6. Stay Consistent

Consistency is key. Make sure to keep up with your workout regimen so your progress doesn't slide.

7. Indoor Exercise Programs

I have a wide variety of fitness programs available on DVD's for everyone, at any fitness level.  Our popular, effective, and complete programs help you achieve your fitness and weight loss goals.

  

If you would like to check out the challenge packs Go  Here

Strive For Progress Not Perfection

Today is Motivational Monday!

Today I want to talk about Striving for progress and not perfection.  I have several autoimmune diseases, with a couple new ones added recently.  I have good days and bad days.   I am not doing so well with my workouts lately.  I just don't have the strength lately.  Some days I let it get me down.  I have to remind myself that I am striving for progress.  It is a slow process with the autoimmune diseases that I am struggling with. I tell myself that no matter how slow the process, you can't  let it get you down.  It helps me get through the dark patches on my journey.  I know that I have a few more pounds to lose and I keep telling myself that, I am a work in progress. 

Exercise is hard when you're 100% healthy.  But when you have an autoimmune disease (a condition in which the immune system goes awry and attacks the body), you not only have to face all the regular obstacles to exercise, such as a lack of motivation, you also have to battle your own body, too.

One of the most difficult aspects of exercising when you have an autoimmune disease is that several of the most common symptoms can directly affect your ability to exercise comfortably, including fatigue, muscle weakness or cramping, heat sensitivity, and swollen, painful joints. However, with planning and care, you can exercise safely and not only increase your fitness, but also improve your confidence and quality of life.

For example, one of the conditions I suffer from is Hashimoto's disease.  Let's take a look at the condition and what that entails.

Hashimoto's disease

What it is: A condition in which the immune system attacks the thyroid, a gland located at the base of your neck that helps the body use energy, stay warm and keeps the brain, heart and other organs working properly. Symptoms of the disease vary, and it often leads to hypothyroidism. (which I have) It may show up as only a slight feeling of fatigue or sluggishness, but it can also cause muscle aches and stiffness, particularly in the hips and shoulders, as well as muscle weakness in the lower body. If actual hypothyroidism develops, the symptoms are usually more severe.

Exercise Rx: Light exercise might be better than vigorous exercise for helping relieve, rather than exacerbating, muscle and joint pain. The primary goal of exercise with Hashimoto's is to burn calories to help offset the weight gain that so often accompanies the disease.

If you didn't reach a goal you set, don't let that get you down, you just remind yourself of this quote, and keep your head up.  You are not a failure, and don't be so hard on yourself.  I know how it feels to beat yourself up.  I was such a perfectionist,  and would beat myself up if I didn't reach my goal. I have had a rough go with that mentality.  I became severely depressed. Remember the small victories, they are important!!  Stop the negative self-talk!  It is dragging you down.  It may take you a little while to break the habit of negative talk, but you can do it!

If things don't go the way we planned, we tend to want to throw in the towel.  Suffering through the weakness, pain and decreased mobility of an autoimmune disease can certainly make you want to forgo your fitness routine. But exercise can help you manage your symptoms and stay healthy, as long as you progress slowly and adapt exercise to your needs. 

The reason I have said all this with it being motivational day, is that if someone is going through the same thing, maybe this will help them.

Progress means making the effort to make your life extraordinary!!  You are a warrior!  Keep Going!  

If You Want Something You've Never Had

If you’re waiting around for conditions to be perfect before you get started, you'll be waiting forever.  Do whatever it is you need to do to get your workout done.  If you go ahead and get it done, you're always glad you did.  Think of it this way. 

Be the person today that your future self will thank you for being. You’re setting yourself up for your tomorrows today, and if you think about it you’re living the life today that you’ve set up with all of your yesterdays. If you’re not where you want to be today, you’ll likely have to change what you’ve been doing in the past that led you to this moment. Begin to make changes starting today that can impact how you’ll be living your life tomorrow, and the day after that.

Ready To Build Your Best Body??

Ready to build your best body? Now, there's a new way coming where you can do just that. It's called Beachbody Performance—and it's going to take the performance nutrition industry by storm!

Made up of five fantastic formulas, this premium supplement line combines scientifically shown performance-enhancing ingredients with plant-based nutrients for turbocharged results from every single workout.

Let's dive right in with the man leading the charge, Dr. Nima Alamdari PhD, to see what makes each formula so special.

ENERGIZE

Zero motivation, low energy—you've heard all the excuses. But Energize can help you improve your performance and get your mojo back!

"It has powerful ergogenic ingredients to help improve exercise performance, reduce lactic acid build up and muscle fatigue, and improve focus and reaction time, which can help you stay committed to your workout and push harder for longer," Dr. Alamdari raves. So once you take Energize, you'll commit to working out—and you won't stop until you do!*

HYDRATE

Getting through Beachbody's more intense workouts without running out of steam can be tough. But Hydrate can make all the difference between crashing and crushing it.

Dr. Alamdari explains, "Its specific composition can help improve endurance and hydrate you much more effectively during exercise than just water or those high-sugar sports drinks." That makes it a great option for anyone, whether they're training for a marathon or they just want to make it through a pick-up soccer game without falling apart.*

RECOVER

If you are sore after your workouts, you might be tempted to skip the next one. That's why all the stops were pulled out when it came to creating Recover.

Dr. Alamdari credits the right combo of fast, medium, and slow release proteins, and clinical-level of a novel phytonutrient-rich pomegranate extract as what sets this supplement apart. "Combining the right protein levels with the ellagitannin-rich pomegranate extract can help muscle recovery and adaptation, and may also help reduce exercise-induced muscle soreness and improve muscle strength recovery." That's key to making sure you stay committed and keep pressing play.*

RECHARGE

Waking up with muscles too stiff or sore to exercise can derail you at any fitness level. So, say hello to a brand new, overnight recovery supplement!

Dr. Alamdari explains how Recharge can help people improve recovery while they sleep so they wake up ready to take on their workouts the next morning. "Recharge combines slow-release micellar casein protein, known to promote overnight muscle protein synthesis, with an exciting new anthocyanin-rich tart cherry extract recently shown to target exercise-induced inflammation and muscle soreness."*

With Recharge on your side, you'll be ready to rise and grind!

A COMPLETE SUPPLEMENT SYSTEM FOR EVERYONE

Every supplement in the Beachbody Performance line is super-effective on its own. But together, they can pack a powerful punch—and help deliver round-the-clock support you so you can keep crushing your goals, day after day.

And unlike most supplements that are solely designed for men trying to bulk up, Beachbody Performance is an all-in-one solution for everyone. The formulas can even be mixed and matched according to your body type or exercise goal. The best part? The performance-enhancing results are cumulative over time!

PUTTING PERFORMANCE TO THE TEST

Check out some of the rave reviews from our test group participants!

"With Beachbody Performance, I can push myself harder and I'm definitely lifting heavier than I was before."

–Heitor C.
Lost 8.5 lbs. and 38% of his body fat using Beachbody Performance and 21 Day Fix EXTREME.†

"Energize and Hydrate was what I needed to get through my workouts. Now, I have focus, drive, and determination!"

–Alison I.
Lost 9.6 lbs. 15.8 % body fat with Beachbody Performance and INSANITY^®.†

"I never believed in supplements. But Hydrate is absolutely fabulous. It's like super powers in the middle of a workout that will help take you to the end!"

–Markhum S.
Lost 17.5 lbs. and 38% of his body fat using Beachbody Performance and 21 Day Fix EXTREME.†

"I used to be sore all the time, but the Recover shakes definitely help. I can work out more days during the week and not feel sore the next day!"

–Beth W.
Lost 14 lbs. and 33% of her body fat using Beachbody Performance and 21 Day Fix EXTREME.†

"With Recover and Recharge my muscles aren't sore during my workouts or after my workouts, and it's allowing me to sleep better!"

–Melissa G.
Lost 8.8 lbs. and 19.9% of her body fat with Beachbody Performance and Body Beast.†

Check it Out Here

Consistency Is The Key To Success!

 Today is Motivation Monday!!

The thing that hurts people the most when starting a fitness routine, or just getting healthy is not being consistent.  We tend to be very impatient when it comes to getting fit and healthy.  We give up way to soon, when we are not seeing the results we expected.  

The important thing to remember is to do your exercise program.  Make sure your nutrition is right.  It will also help to add some resistance training.  If we don't do each, then one will suffer. Our goal should be to follow our programs the best we can day in and day out most of the time. The longer the time you stick with something the better you will become at it.

Our programs are made up to help you reach your goals quickly and the healthiest way.   A consistent routine will take some time to develop. It takes 21 Days to develop a habit, make it a part of your every day routine. Then once you get to a certain place, it becomes second nature. Sure in the beginning it's difficult at times to prepare all your meals, do all your workouts.

There will come a day you will just do it without even thinking about it.  It will be part of your daily routine. You just have to convince yourself that you can do it, and giving yourself time to get there. The more you do it, and stick with it, the more confidence you will have.  Give it your best, and try your best!

Fixate Cookbook Is Coming Soon!!

Fixate Cookbook by Autumn Calabrese Is Coming Soon!

Autumn Calabrese is best known for her program the 21 Day Fix and 21 Day Fix Extreme.  Now she is coming out with the long awaited, often requested cookbook called Fixate! 

This will be a game changing product to help you reach your fitness goals quickly.  Let's face it, it can be a struggle to search for healthy, clean recipes.

This cookbook takes the color-coded container system to a whole new level.  She took her family's favorite recipes and made a healthier version of them.  Each recipe has the color-coded equivalent listed.  It takes the guess work out, so you know exactly the amount of containers and its nutritional value.  It will include something for everyone.  Vegan, Paleo, gluten-free, and Vegetarian recipes will be in there. 

Autumn has also included tips for preparing the meals quickly and "must have" items for your kitchen.   

Who doesn't want this cookbook?  It was created by heavy demand by "fixers".  I know that it is on my must have list!

Fixate will teach you to make healthy, delicious meals, and desserts to fit your busy lifestyle.  It will have 101 portion-controlled recipes for all, including Vegan, gluten-free, and Vegetarian recipes.

What kinds of recipes will you find in the cookbook? Breakfast, on-the-go meals, sit down meals, healthy snacks, even some of Autumn's favorite Shakeology recipes.  It will also have dessert and Fix-approved cocktails. 

And did I mention, it will have dessert recipes?! 

You can try some of the recipes HERE.

The Body Achieves What The Mind Believes

We first have to believe we can do something, in order to do it! Once you believe in yourself, so many doors will open up!  Take the first step by stepping out of your comfort zone.  

Have your mind made up that you are going to lose weight, and you are going to do anything to get it done. Believe it or not your attitude on whether or not you believe you can lose weight.  If your mind doesn't believe you can make the changes it takes to lose weight.