Motivation Monday

It’s been a long time since I’ve posted, especially a Motivation Monday. It’s amazing what falls by the wayside when life and work gets busy. I know most everyone understands that feeling 

But I’m back…. And I’ve been getting more questions and seeing more health and fitness trends become fads than ever.

So I’m here to dispel some of the fads (backed up by science), to educate, and to motivate!

Songs that I’m Lovin’:
Delirious (Boneless) by Steve Aoki, Chris Lake, & Tujamo
Time by Benny Benassi
Midnight City by M83

Fit Facts that May Make You Cringe:
There are 3,500 calories in 1 pound of body fat. The best way to lose weight? Cut back on calories and up your exercise in order to create a 500 calorie deficit each day. This will help you lose 1 pound a week.

Eating a couple of nuggets off your kid’s plate nightly can add up to 3,000 calories a month. That’s only 500 calories shy of 1 extra pound!

150 minutes is the magic number for exercise per week, that is. According to the Centers for Disease Control and Prevention, doing at least 150 minutes of exercise per week will help you maintain your health and weight.

Fiber is a very important part of your diet! It boosts your absorption of nutrients, helps reduce your appetite, increases lean muscle tissue, and boosts beneficial bacteria. Some foods to seek out: apples, black beans, brussel sprouts, figs, lentils, oatmeal, peas, brown rice, and sweet potatoes.

Hiit and bootcamp classes are all the rage right now, but the benefit of training individual muscle groups is that you can work areas that need more attention, creating balance and symmetry in the body.

Exercise energizes your brain. A lack of exercise is linked to reduced mood, less gray matter, and overall cognitive decline in aging populations.

53% of people think that eating protein after your workout builds bulky muscles. FALSE! Protein helps repair the tiny muscle tears that occur after hard workouts and can, in fact, spur fat loss. Shoot for 20 grams of protein after a tough workout.

Regular exercisers have been shown to be more confident when handling the crazy demands of their career and home lives and are less likely to be stressed on the job.

Tree nuts (pistachios, almonds, hazelnuts, and pecans) can slash your obesity risk due to their high fiber and protein contents, which help you stay fuller longer.

Quotes that Help Push Me Forward:
“You gain strength, courage, and confidence by every experience in which you really stop to look fear in the face.” –Eleanor Roosevelt

“You can’t have the victory without the battle.”

“Build your own dreams, or someone else will hire you to build theirs.”

“Be stronger than your excuses.”