T.G.I.M: Quotes of encouragement for your Monday morning!

Sometimes it’s the simple things.

I have collected a few of my favorite Pinterest encouragement quotes and I hope they can help you get motivated to start your day and week off on the right foot!

Happy Monday to you!

Enjoy!

-mk

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5 Types of Fat Shredding Cardio

First let me say that I am not one of those religious cardio bunnies you see sweating their life away for an hour on the treadmill. Unless you’re main goal is to shred tons of fat, and even then it’s questionable, I don’t feel like steady state cardio is as much of a necessity as weight lifting; but everyone is different. However, I do believe that various types of cardio or cardiovascular training are extremely important about 5 days a week. Cardio keeps your heart strong and healthy and also keeps your body fat down.

Below is a list of five different types of cardio and what they can do for your body!

  1. Steady State Training

treadmill

  • Involves training at the same workload OR the same speed & level for an extended period of time ranging from about 20 minutes to 60 minutes.
  • Steady state cardio is constant; there are no moments of rest.
  • Steady state cardio will burn fat AND muscle. Those of you more focused on building muscle might want to avoid steady state training.
  • An example would be jogging at speed level 7 for 30 minutes on a treadmill or using the Stairmaster at level 4 for 30 minutes.
  • This type of cardio training is great for all fitness levels especially beginners.
  1. HIIT: High Intensity Interval training (my favorite!)hiit
  • HIIT requires you to train at a high level for a short period of time followed by a relaxed recovery period.
  • The switch from a higher intensity to a lower intensity really heats things up and confuses the body.
  • This type of training is great for all fitness levels.
  • For those of you who are focused on burning fat without eating away at the muscle you have worked so hard to build, I would recommend utilizing HIIT. It allows the body to burn fat while holding on to muscle.
  • An example would be training on theStairmaster beginning at level 4 for the first 4 minutes. Bump it up 2 levels to level 6 for 2 minutes. Bump it up 2 more levels to level 8 for 2 minutes then bump it up to level 9 for the last-minute. Repeat this process 1 – 2 more times to complete the training sequence.
    • You can adjust levels/speeds to your fitness level. Beginners may start at level 3 instead of 4.
  1. Fartlek Training – My brother introduced me to this type of cardio training after he received his PT certification.

fartlek

  • Fartlek training is very similar to HIIT.
  • Traditional Fartlek training is unstructured and is performed by surging from one landmark to another.
  • It can also be structured. What I mean by that is you can train by determining what speed and time to perform at; basically creating a routine.
  • This type of training is very demanding, therefore is recommended for people who are experienced with running and fitness.
  • For more information on Fartlek training and sample Fartlek training workouts click the link below.

http://running.competitor.com/2012/03/training/workout-of-the-week-fartlek-session_49932

  1. Circuit Training or Super Circuit Trainingdeadlift
  • Traditional circuit training involves rotating through pre-determined exercises for a certain amount of time or rounds.
  • Super Circuit Training is aerobic training that involves a combination of anaerobic exercises like resistance training with short periods of cardio.
  • An example of this would be to perform 3 minutes on the treadmill followed by 1 minute of squats then immediately performing 3 minutes on the elliptical followed by 1 minute of leg presses, so on and so forth.
  • This type of training is perfect for those of you trying to squeeze maximum training into a short period of time.
  • Super Circuit training is also great for those of you competing in anesthetic competitions like body building. It allows you to burn the fat without wasting precious muscle mass.
  1. Cross Trainingcrosstraining
  • When I do decide to train cardio, I am a huge fan of cross training. I get bored easily so I like to switch it up to keep my motivation high.
  • Cross training is simply switching from different cardio machines remaining on one machine for a certain amount of time and then switching to another for a certain amount of time.
  • An example of this type of training would be performing 10 minutes on the treadmill, switch to 10 minutes on the arc trainer, and then 10 minutes on the stationary bike.
  • You can also choose to switch machines each day: stationary bike one day, treadmill the next day, etc.

Frequency, Duration, & Intensity

  • 3 – 5 sessions a week is recommended
  • 20 – 60 minute sessions
  • 55% – 90% of your max heart rate

These numbers can change. We aren’t robots therefore we are not all the same and do not require the same times, intensities, and frequencies. Consult with your doctor or personal trainer to determine what your body needs.

Not one type of cardio is better than the other though each one yields very different results. When determining which type of cardio training is best for you I recommend utilizing one that you enjoy doing. If you don’t enjoy cardio at all HIIT or Super Circuit Training might be right up your ally. If you are a book-worm and don’t mind reading while doing steady state cardio then by all means give it a whirl!

You need to find the type of physical activity you enjoy doing to keep your body and mind as healthy as possible. If you don’t enjoy it, do you think you’ll be motivated to do it 3 – 5 times a week? My guess is probably not; I wouldn’t.

Be healthy. Be happy.

-mk

Does fitness have a positive or negative impact on your relationship?

I am putting together some ideas for a future blog post and I need YOUR help. I have actually seen a couple posts about relationships and fitness but I really wanted to find out for myself from all of you!

Here is my question:

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  • Does health and/or fitness have a positive or negative impact on your relationship? Whether it is yes or no, can you explain why?

Fitness and health play huge roles in my relationship. My boyfriend Joey trains in Jiu Jitsu about 4 – 5 days a week. I weight-lift about the same amount of days. We both encourage and motivate each-other to work hard doing what we enjoy. He is okay with the time I take to weight-lift and I am okay with the time he takes to train. Two people in a relationship should be able to take time to do what they enjoy even if it involves being apart. Don’t get me wrong we workout together too! 😉

Please comment and leave me your thoughts and opinions. Your comments will help me write my next blog post on Fitness and how it impacts relationships!

-mk

T.G.I.M: How to Look at Monday in a Whole New Light!

monday2mondayembrace

Monday; the day of the week everyone seems to share so much disdain for. Why is that? Maybe you hate your job … or, maybe it’s because it is the first day of the week making it the day furthest away from our freedom (aka Friday)? Maybe you hate Mondays because you have the hardest time “gettin’ goin’” for the week ahead. Either way, everyone seems to have some sort of negative feelings towards Monday.

Try looking at Monday in a completely different light:

Monday; a fresh start. The day of the week where you can take care of the things you couldn’t accomplish last week. Maybe last week you made some mistakes or maybe made the wrong decisions … Monday forgives. Monday allows you to start over new; to start over fresh and rejuvenated. So what if you went off track with your diet and fitness regimen last week. Enjoy it, let it go, and get back on track Monday. With each new day comes a new start.

“With the new day comes new strength and new thoughts.” – Eleanor Roosevelt

It’s amazing how when you change your thoughts your whole world can change.

“A man is but the product of his thoughts, what he thinks he becomes.” – Mahatma Gandhi

Question:

  • What do you do Monday morning to get yourself motivated for the week?
  • Starting my morning with a fresh cup of coffee & positive thoughts always sets me straight for the day & week ahead!

-mk

Diet or Exercise – Which one is more important? – Part. 2

Dieting-vs.-Exercising-Which-Works-More-For-Weight-Loss

Not only is nutrition vital in living a healthy lifestyle but so is exercise. Exercise should be as much of a necessity as good nutrition for many reasons. One of the most important is that it helps to treat and prevent bone diseases like Osteoporosis.

Exercise also helps build and improve:

  • Muscle strength
  • Coordination
  • Balance
  • Overall health

Exercise is my absolute favorite part of my day! It’s all I think about when I am at work all the way up until I walk through my gym’s doors. But not everyone enjoys exercise like I do. Below are a few statistics I found on www.fitness.gov about Americans and exercise:

  • Less than 5% of adults participate in 30 minutes of physical activity each day; only one in three adults receive the recommended amount of physical activity each week.
  • More than 80% of adults do not meet the guidelines for both aerobic and muscle-strengthening activities, and more than 80% of adolescents do not do enough aerobic physical activity to meet the guidelines for youth.
  • Children now spend more than seven and a half hours a day in front of a screen (e.g., TV, video games, computer).

http://www.fitness.gov/resource-center/facts-and-statistics/

I don’t know about you, but I am appalled! I am pretty sure I scared my mother with the sound my jaw made when it hit the ground (okay, not really, but it was a pretty good visual!) I can and can’t believe the percentage of adults that participate in 30 minutes of physical activity each day: 5%! That’s it?!

Did you know that by participating in 30 minutes of cardio vascular training and weightlifting you can:

  • Help prevent heart disease and stroke, the #1 and #5 killer of Americans.
  • Achieve greater peak bone mass
    • Bone is living tissue, like muscle, that gets stronger as a result of being put under pressure. Bone mass typically peaks in the third decade of life. After this time, bone deteriorates
    • The best exercise for building strong bones is the weight-bearing kind (i.e. weight lifting, hiking, jogging, tennis, and dancing). Swimming and bicycling are not weight-bearing forms of exercise although they are great for cardiovascular training.
    • Improve balance, coordination, and muscle strength.

Remember: always consult your doctor before starting any form of training, especially if you have high blood pressure, heart issues, diabetes or obesity.

A great example as to why diet and exercise go hand in hand is bone diseases like Osteoporosis. Osteoporosis is the deterioration of the bones where they become brittle and fragile from loss of tissue, typically as a result of hormonal changes, or deficiency of calcium and vitamin D. A diet rich in calcium and vitamin D can help prevent and/or manage osteoporosis. Also, regular physical activity strengthens the bone as a result of being put under pressure (weight bearing exercise).

Nutrition alone cannot help prevent and manage bone disease and vice versa. Both exercise and nutrition are needed. Physically active people hold calcium in their bones, while sedentary people tend to lose calcium. Weight bearing exercises are recommended for people at any age.

As you can see both exercise and nutrition are needed to successfully help prevent and manage not only Osteoporosis but your over-all health.

Now that you know why you should exercise, maybe you don’t know where to start. Below are some recommendations I came up with to help you get started:

  • Join a gym: A sense of community can be very motivating.
  • Get an accountability partner: It’s easier to stay motivated when you are held accountable.
  • Do your own research: There are various kinds of exercise tutorials all over the internet. Check out bodybuilding.com, you-tube, and instagram for help with learning new exercises or diet tips.

http://www.bodybuilding.com/fun/training.html

https://www.youtube.com/

https://instagram.com/fitlife.mk/

  • Begin with a personal trainer. Personal trainers can be a huge help or can be a huge disaster. Be picky in choosing who you work with, and trust your gut. If you are not comfortable with the way he/she trains, ask for someone else. Do not ever put your well being on the line. You can learn a lot from personal trainers. If you start out training with a personal trainer for a few months, chances are you will learn some knowledge that will give a foundation to build upon and get you started on your own. For example, I started training with my brother. He was certified at the time and knew much more than I did. That was three years ago. Now, I workout on my own. I do my own research and put together my own workouts.
  • Utilize Technology: we live in a very technologically advanced world. Apps like MyFitnessPal can help you track nutrition and exercise. You can also use fitness bracelets like FitBit. The only warning I give with utilizing apps and bracelets is that they should not be the sole form of tracking your physical activity/nutrition. They should be supplemental, or used along with tracking your fitness manually. They are not 100% accurate and are likely to malfunction at any time (psh, technology, right?).
  • Keep a fitness journal: This was another thing I used to get started in fitness. All you need is a blank notebook and a pen. Jot down the date and what muscle group you are training. Underneath this you simply write down the exercises you want to do along with how many sets and repetitions. Also, write down the weight you did for each exercise. The reason for this is so that you have something you can refer back to in the future. In order to get stronger you have to move up in weight. Having a visual record helps you judge how much to bump up your weight.

Below is an example of how you would write out your routine:

6/9/15 – Back and Bis

  1. Lat Pull Down – 10 x 4 (10 repetitions for 4 sets) – 50lbs (the weight you used)
  2. Barbell Row – 10 x 4 – 45lbs
  3. Close Grip Row – 10 x 4 – 40lbs
  4. Pull-ups – 10 x 4 – body weight

Nutrition and exercise are vital to living a healthy lifestyle. I truly believe you cannot have one without the other unless you are a person with disabilities that hinder you from participating in physical exercise like people who are paralyzed. In this situation, nutrition would be most important.

If living a healthy lifestyle is a goal of yours or if you are looking to turn your life around only YOU can make that decision. Only YOU can take that first step. No one is going to do it for you. It will be hard, it will be frustrating. You will have days where you want to give up, but guess what? You will have many more days of feeling successful; Days where the blood, sweat, and tears are worth it. The overwhelming feeling of accomplishment truly trumps the feeling of failure.

It’s time to make your move towards living a healthy life!

Follow my blog to help inspire and motivate you towards living a FitLife.

-mk

10 Success Quotes that will Skyrocket Your Motivation!

10 Success Quotes that will Skyrocket Your Motivation!

“Inspire to Motivate”

I am a quote fanatic! They are all over my Twitter, Instagram, and Facebook pages; not to mention all over my walls in my apartment! They inspire me and help motivate me to take on my day! It helps to see someone who has experienced life give you a piece of their wisdom; something that they learned from living their life, right?

Here is a list of the Top 10 success quotes I compiled to help inspire you! I also included some fun and unique ways for you to keep your favorite quote(s) readily available in case of emergencies! 😉

  1. “When you want to succeed as bad as you want to breathe, then you will be successful.”– Eric Thomas
  2. “The will to succeed is important but the will to prepare is just as important.” – Eric Thomas
  3. “Don’t expect anyone else to believe in your doggone dream, it’s yours!” – Eric Thomas (you can tell I love Eric Thomas quotes huh?)
  4. “The most important thing is this: to be able at any moment, to sacrifice what you are for what you will become.” – Charles Du Bos
  5. “There will never be a right time to do a great thing. You have to create that time. You have to create that opportunity.” – Eric Thomas
  6. “No one is going to hand me success. I must go out and get it myself. That’s why I’m here. To dominate. To conquer. Both the world and myself.” — Anonymous
  7. “Accept responsibility for your life. Know that it is you who will get where you want to go, no one else.” – Les Brown
  8. “Build your own dreams, or someone else will hire you to build theirs.” – Farrah Gray
  9. “In order to succeed, your desire for success should be greater than your fear of failure.”– Bill Cosby
  10. “My philosophy is that not only are you responsible for your life, but doing the best at this moment puts you in the best place for the next moment.” – Oprah Winfrey

Now, I know what you’re thinking, “ I have a favorite quote that motivates me so much but I have such a hard time remembering it.” Well, today is your lucky day! I am going to give you some unique ways for you to keep inspiration and motivation around you throughout your day!

  1. Inspirational Jewelry – Inspirational jewelry has blown up within the past few years and is something I am completely in love with! What better way to keep inspiration and motivation with you than around your neck or on your wrist; some place where you will see it daily! Small boutiques have great assortments and also online. Click the link below to find jewelry that speaks to your heart!

https://www.etsy.com/search/jewelry?q=inspirational+quote+jewelry

  1. Inspirational Wallet Cards – You can order a personalized wallet sized card that you can have with you wherever you go! This is such a great idea, especially for those of you men who aren’t really into the whole jewelry thing. These would be great small gifts for friends, family, or your significant other! Click the link below to look at inspirational wallet cards.

https://www.etsy.com/shop/riskybeads?ref=l2-shopheader-name

  1. Do – it – yourself Picture Frame Quote – I am sure you have seen something like this in department stores or home goods stores but why spend $20 on something you can make yourself at home! All you need is a printer with ink and an old picture frame. Of course if you want to get all fancy you can spend the extra few dollars and buy a new frame. Either way all you have to do is type up your favorite quote on a program like Word, Publisher, or Photoshop. Edit it however you would like (change the fonts, colors, background colors, etc.) save and print! After that all you have to do is cut it down to size, stick it in the frame and BOOM! You just made your very own picture frame quote.
  • I recommend hanging it or sitting it somewhere you will see it every morning and night like your bathroom counter or on your night stand!
  1. Set your favorite quote as your wallpaper on your cell phone, Ipad, laptop, and desktop computer! We live in an ever-growing technological world. Everywhere you turn there is a piece of technology to look at … why not add inspiration and motivation to it that will keep you on track throughout your day?
  1. Create easily accessible bookmarks on your computer that will hold any and all links to your favorite motivational and inspirational quotes! All you have to do is open your preferred search engine, for me it is Google chrome, and when you come across a link you want to save just click the star at the right hand side. It will then ask you to add to folder OR you can create a new folder. You can name it “My Inspiration” or “What Motivates Me”.

There are so many unique ways to keep yourself motivated and inspired throughout your day! Utilize some of these and you will be amazed at how your motivation sky rockets! Know someone who could use some inspiration today?

Share this post!

“We rise by lifting others.”

Meagan Kunisch

Diet or Exercise – Which one is more important? Part. 1

Part 1: Diet or Exercise – Which one is more important?

For the past couple of days I have been posing this question to my friends on Facebook, my followers on Instagram and on Twitter and the responses have been amazing!

So, which one is more important?

I found that choosing one or the other can be very situational.

One blogger commented that,

“They are both important. But it depends on what either of them can and will do for someone. Are either for weight loss, disease prevention, diagnosis corrections, build of stamina, preparation of a marathon, walk increase. One may be more important than the other depending on the situation.”

Determining what your goals are is essential to figuring out where you should start and what you should focus on first. If you are working on weight loss many might say to focus on your diet first and later down the road exercise will come into play. Some would also say to focus on diet MAINLY along with a light fitness regimen.

Another blogger posted that,

Wellness is achieved through a balance of many elements. Nutrition and exercise are two of the most important factors in determining your health status. As a registered nurse, I educate patients on both topics. In terms of preventative health, lifestyle modifications like diet and exercise are a great defense against chronic illness. There is a direct correlation between diet/exercise and risk for diabetes, high blood pressure, high cholesterol, heart disease and many other debilitating illnesses. Diet is more crucial for my patient population because they are paralyzed and do not have the luxury of physical activity.”

Did you catch that?

Her patient population consists of people who are paralyzed. Do you think they have the luxury of exercise? Certainly not, diet is most important to keep their bodies as healthy as possible.

Almost all of the responses I received were in agreement with both of them (diet and exercise) being equally important as a whole, but when it came down to choosing one or the other nutrition took center stage.

What is considered good nutrition?

According to the National Food Service Management Institute, “good nutrition means getting the calories we need for energy and the nutrients we need for proper growth.” They also state that, “Variety, balance, and moderation are keys to good nutrition”. If we look at those three keys to good nutrition how many of us can honestly say that we pick the foods we eat because we need the nutrients it gives us? My guess would be not too many. We pick the foods we eat

because it’s what we like, it’s what we crave, out of habit, or addiction. Good nutrition can be achieved after we have educated ourselves on what foods give our body what it needs.

The link below lists types of foods and lists specific nutrients they offer!

http://www.whfoods.com/foodstoc.php

Here are some pointers in achieving variety, balance, and moderation:rainbownutrition

  • Variety
  • An easy way to obtain variety in your diet is to make sure you’re meals include an array of different colors, much like a rainbow!
  • Balance
  •     Fruit and vegetables should make up half of your plate shown in picture B. The remaining half should be split between protein choice and starchy/whole grains choice.divided_plate_630
  •     Learn how to calculate the calories you need daily. The link below can help you figure out the total calories you need daily for your size and also show you how to calculate the calories you need to lose weight.

http://www.eatingwell.com/diet_nutrition_health/weight_loss_diet_plans/diet_reports_information/3_easy_ways_to_balance_your_di?page=2

  • Moderation

I know you have heard time and time again, “Moderation is key” Well, it is!

  • Moderation is the control or the regulation of food intake WITHOUT depriving yourself of the foods you love.

This is key when it comes to good nutrition or dieting.

Utilizing moderation in your diet does NOT mean depriving your body of the foods you crave or enjoy.

For instance, I LOVE chocolate chip cookies but does that mean I am going to sit down and eat the whole container? No. One or two cookies will suffice! This can also be applied to alcohol consumption. Ladies, I know we love our wine but does that mean we have to drink the whole bottle? No. Moderation is key. One or two glasses are all we truly need unless your ultimate goal is to get plastered … (yikes!)

Moderation also means “changing it up”.

Consuming the same foods in excess can cause major health issues. Some nutrients may accumulate to toxic amounts, which can lead to serious disease. For example, too much vitamin A during pregnancy can cause birth defects.

By “changing it up” we can lower toxic levels in our body. Instead of eating a banana every single morning try eating an apple one day, a banana the next, and maybe berries another day. This gives us a variety of different vitamins and minerals and not too much of the same vitamin or mineral.

What can good nutrition do for you?

No one can deny that good nutrition has unlimited health benefits. Good nutrition is essential for our bodies to operate optimally for a lifetime. Medical online states it perfectly,

“…the benefits of good nutrition can be found in physical and mental health because a healthy diet provides energy, promotes good sleep, and gives the body what it needs to stay healthy.”

Here is a list of health benefits good nutrition offers (just a few):

  • Healthy heart
  • Strong bones
  • Higher energy levels
  • Better weight control
  • Positive brain health
  • May reduce the risk for stroke and other cardiovascular diseases
  • Reduce the risk for type 2 diabetes
  • Help decrease bone loss

Above are some of the most important aspects of good nutrition. We can all agree that these are just a few examples among the thousands of ways to achieve good nutrition. Eating whole foods and drinking lots of water is the best way to maintain a healthy body. Try staying away from any beverages and snacks high in artificial ingredients and artificial sweeteners (splenda, equal, sweet ‘n’ low, etc.). Be sure to utilize the three keys to good nutrition: variety, balance, and moderation. Also, try to “eat a rainbow a day”; this simply means to choose colorful foods. These are just a few easy ways that will help you switch from an unhealthy diet to a nutrient dense, healthy diet.

If your ultimate goal is to live a healthy lifestyle nutrition alone won’t give that to you.

You have to be willing to put in the blood, sweat, and tears in the gym!

I know, I know … it’s hard and it hurts. Well, look at it this way, if it was easy every person in the world would be doing it! Nutrition and exercise truly go hand in hand. They’re “two peas in a pod”, “two halves to a whole”, or even your “yin and yang”; you truly cannot have one without the other unless you have a physical impairment hindering you from moving your body. Physical exercise should be as much of a necessity as breathing!

Let me paint a picture for you.

You don’t exercise nor do you like to. You believe that you are a healthy individual because you “never” get sick during flu season. You consider yourself a pretty healthy person even though that long walk from your car to your office or climbing a couple of flights of stairs makes you feel like you just ran a marathon! You’re pretty convinced that you just don’t NEED to exercise because you “never” get sick.

What happens as you age and maintain this sedentary lifestyle?

Your heart grows weak and heavy; it isn’t strong enough to pump the blood your body needs to move effortlessly. Heavy breathing ensues not just when you walk up a flight of stairs but the slightest physical exertion standing up out of a chair can throw you into a breathing frenzy! Your muscles slowly waste away not only as a result of aging but as a result of inactivity making you prone to injury. You also develop osteoporosis in your bones making them very brittle, frail, and very susceptible to fractures or injury.

Before you know it, you’re either bed ridden or ordered to be in a wheel chair for the remainder of your life all because you decided not to designate only 30 minutes a day to exercise.

Here is an amazing fact:

Just 30 minutes of cardio and weight lifting each day can have an amazing effect on your bones when they…

6.9.2015 – Part.2 of Diet or Exercise – Which is more important?

meagan kunisch