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!
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!
Frequency, Duration, & Intensity
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.
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:
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!
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
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:
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:
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:
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:
Below is an example of how you would write out your routine:
6/9/15 – Back and Bis
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.
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! 😉
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!
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.”
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!
Here are some pointers in achieving variety, balance, and moderation:
I know you have heard time and time again, “Moderation is key” Well, it is!
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):
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?