What Is CLEAN Eating?

What is clean eating? 

This term has been heard a lot lately in the health and fitness world but there are a lot of misconceptions surrounding it.  No it is not just another fad diet making the circuit.  Check out this PowerPoint and short video to see what clean eating is all about. 

7 Obvious Ways to Make Working Out Fun

When most people think of working out, FUN is definitely not a word that describes it.  It is also because of this reason that many people don't exercise to begin with.   If working out feels too much like a chore, we don't like to do it.  We all have enough chores in our lives to deal with and exercise should NEVER be one of them.  I have found ways to make exercise enjoyable, and once it becomes enjoyable, it is something you want to do everyday and even look forward too. 

So, I have put together a few ways that I think makes exercise more fun and that could help you jump start exercise.  Some of them may even make you forget you are exercising.

1. Music/Dance:  This one probably already has you saying "duh," but it is the truth.  When we just shake it out and let all the stress go, a great workout really happens.  Dancing can burn so many calories and it doesn't have to be some perfectly choreographed masterpiece.  Just put on a few good songs (see my playlist blog) and she let go.  If you are the type of person that likes things a little more in order, there are programs available that teach you certain dance steps, such as Cize, Country Heat and Turbo Jam. 
   
2. Change it up:  Keeping a workout program fresh and never doing the same thing will keep you from getting bored and also keep you from hitting a plateau or building up muscle resistance.  Not knowing what to expect is exciting. 
   
   I have seen people use popsicle sticks with a workout on it.  They have 20-30 different sticks and just randomly pull out 5 stick each workout.  There is also the FitDeck that you can buy on Amazon.com, which is similar to the popsicle sticks but is like a deck of cards.  They are available in several platforms, such as stretching, weights, core, cardio,  and even yoga poses.  You can try something like this every day or just one day a week to break up a routine you are already in. 
3. Grab a friend:  This will not only give you someone to keep pace with but they can also be your coach, critic and insult partner.  Push each other, criticize (nicely) each other and tell them they will continue to be a fatass if they don't get up and get a workout done.  Ok you don't really have to say that but I think you get the point.  Being held accountable for your commitment to fitness will make you more likely to follow through.  No accountability is one of the main reasons why people quit a workout.  Even if you cant find a partner, at least find a coach.
4. Find a group activity: 
   
   This can be a class or even a team sport.  There are teams for volleyball and softball all over the place to join in the summer months.  There are even some indoor venues that will do things all year round.  Or find a gym and join a class.  Get several friends together and do it together.  When you commit to a class and a group, especially if you are paying for it, you will be more likely to follow through.  Back to that accountability things.  For anyone that has ever done Zumba knows it is SO much fun, but really, who wants to do that alone?!?!
5. Change your 'tude:  Having the right attitude can make or break a workout.  Having a bad attitude about fitness will make you hate every workout, no matter what it is.  If you tell yourself that it will be fun and you will do your best, that will happen.  You have to believe that fitness can be fun.
6. Make it non-traditional:  We, as parents, tend to do a lot of running around, chasing and playing with kids.  Believe it or not, that is exercise. 
   
   Taking the kids to the playground and being a kid yourself is a great way to get some exercise in and I bet you never thought about it being good for you.  So not only are you spending time with kids, creating memories, and sealing unbreakable bonds, you are also burning some calories.  So get out there and play tag, or baseball or run through the sprinklers.  Being a kid can be good for you in so many ways. 
7. Reward yourself:   Who says that you cant get a reward for being good just like you did when you were a kid.  Set small goals for yourself on your fitness journey and reward yourself when you hit small goals.  You don't have to focus on the big picture.  Focusing on the smaller accomplishments will keep you wanting more and working toward the next reward.  As long as you avoid rewards being related to food, you can make it just about anything you want.  Get a mani/ped, take yourself to a movie, buy a new book, or new shoes.  Whatever suits you that will actually feel like a reward. 
   

Fixate Cookbook GIVEAWAY!!!

I have become a little obsessed with Autumn Calabrese lately and I was so excited to try her new cookbook that compliments the Portion Control Containers that come with many workouts now. 

 There are so many delicious recipes in it.  It definitely goes hand in hand with her new cooking show too on Beachbody On Demand.  Her brother is a personal chef and they teamed up to do this cooking show.

Well, I have an extra copy of the cookbook to giveaway to one lucky health nut.  Anyone that purchases a challenge pack in the month of September will be entered into a drawing for this awesome cookbook.  There are so many fitness programs on sale this month too, including 21 Day Fix, Cize, Country Heat, 22 Minute Hard Corp and Piyo, not name a few. 

Contact me if you are interested in a program or simply click here to be taken directly to my website. 

Book Review: The Healthy Habits Revolution

I guess I am just a really cheesy person because not only do I really like to read, but I also like to read a lot of self help books.  They keep me motivated and keep me going when I feel like giving up.  Whether it is with my fitness, family, teaching or just life in general, reading these types of books brings my thoughts back into perspective and makes me realize how much I really have going for me, how much I have already accomplished in my life and how much I can still do.  I do read a lot but this one really stuck out to me as one I would like to share with everyone.  It is called The Healthy Habits Revolution: Create Better Habits in 5 Minutes a Day by Derek Doepker.

I originally started this when school started and I intended to get up earlier and workout before going to school that day.  I had a really hard time at first.  I am a morning person and work at my best early in the morning.  My brain is fresh and creative juices are flowing after sleeping.  You know when you wake up in the middle of the night and remember something random.  My brain is like that all the time and I am at my best early in the morning.  However, I am not 25 anymore and getting up early AND working out was difficult and near impossible.  The getting up early part was tough because of summer break and not being used to it.  The working out part was hard because I am getting old and cant get my body going that early in the morning.  Then I found this book and it gave me the insight I needed to solve my problem.  Changing my schedule or habits in such a drastic way literally overnight just wasn't going to work.  But changing only a small part and taking baby steps to build myself up to what I wanted could work.  So I just focused on the getting up early part.  I have kept up with that and it gets easier ever day.  I still haven't managed to work out in the morning yet.  I just don't think my body will adjust to that lifestyle again.   I literally have not done that since I was about 25 and there are too many other changes that have happened in my life and to my body to allow it to happen.  I am good working out in the afternoon as soon as I get home or at night after Michael goes to bed.  The point is that I still DOING the workouts and haven't brushed them off just because I am back in school and very busy.  I still MAKE time for it. 

Back to the book.  I wanted to share some of my favorite quotes from this book that really stood out to me.  He gave a lot of inspiration about how changing things in your life a little at a time can eventually become habit for anyone and lead to bigger things.  The overall message was not unlike The Compound Effect by Darren Hardy.  I can relate a lot of this book to my healthy lifestyle and coaching but it can fit just about any positive change you want to make. 

one of my favorite books

-"The more often you feel successful, the more likely you are to do what makes you successful."  this quote just speaks about momentum.  Take losing weight for instance.  The joy you feel when you have lost a few pounds or reached a goal is addictive.  You want to have that feeling again and you will work hard toward another goal 

-"If you don't feel rewarded by doing small steps and making gradual improvements, then you'll rarely stick with something long enough to feel the accomplishment of a big payoff."  & "Focusing only on the results keeps you from achieving results by distracting you form the process.  Focusing on the process ensures you get the results and enjoy the journey along the way."  I know everyone has experienced this or knows someone who has given up on something before you reach your goal.  Going back to weight loss, most people give up on a fitness and healthy eating plan because they are seeing results fast enough and get discouraged.  They are only focusing on the finish line and aren't keeping track of all the small accomplishments along the way.  You should be proud of every accomplishment, not just when you reach the end.  Say you want to lose 20 pounds in 2 months.  Instead of focusing on just the 20 pounds, try to break it down by 5s and reward yourself for each 5 you lose.  Or be happy when your clothes start fitting better, or when you reach the end of the 1st month and you have already lost 10 or 12 pounds and you are halfway there.  Be proud of the little things too.

-"If you missed a shower one day, would you wait until the next week to start taking showers again? (Hopefully) Hell no!.  You'd go take a shower as soon as you got a chance.  Why then would it be any different with any other healthy habit you're working to develop?"  This one seems pretty self explanatory but I still like it.  Most people slip up on their diet or don't get a workout in and give up the rest of the day or the week and vow to start over again next week.  You don't need to wait until next week.  Start over that second.

- "A few ways to alter your emotional state are with physical movement, music and the clothes you wear." I cannot express how true this is for me.  I can feel like crap when I get up in the morning but taking the time to do my hair and makeup and putting on a nice outfit can make all the difference.  The same goes for movement and music.  I know experts talk about endorphins all the time and how they kick in with exercise and make you feel good.  It sounds hokey and like a plot to get people to exercise but it is a real thing.  It may not be endorphins but the act of moving or dancing makes you forget about stresses or that you had a bad day and just makes you feel good again. 

- "Saying things like "my" when referring to your healthy habit creates a stronger connection."  This one really struck a cord in me because after I thought about it, I realized how true it was.  Saying "my" workout instead of "a" workout makes it more personal and meaningful to me and I a more likely to follow through with it if I claim it. 

- "A hidden cause of sabotage is worrying about what others will think."  This is why people don't live out their dreams, or try something new or just go for what they really want in life.  If we worried as much about how to accomplish our goals instead of what others will think of us doing it, we could all be millionaires living the dream life.  There are always going to be people that will bad mouth you, or be jealous of you.  If there are people like that in your life, then maybe they shouldn't be in your life because they are holding you back.  There comes a time in all our lives when we just have to suck it up and go for it no matter who it displeases.

- "Lack of time isn't a real problem, its how you manage your priorities.  Lack of money doesn't need to stop you from taking a forward step if you are resourceful."  I LOVE this quote because this is what I preach all the time as a coach.  People say they don't have time for a workout.  No one has time, believe me.  I am just as busy as everyone else with teaching, coaching, being a mother and my wreath business.  The difference is that I MAKE time.  I make it a priority to set aside time in my day for a workout because in the long run taking care of myself is essential to taking care of everything else in my life.  I say it all the time but "I don't have time to be sick."  I have given up a lot of things in my life to get to this point but I don't consider them sacrifices because the things I gave up where pointless and had no impact on the betterment of my life.  Television is a perfect example.  I don't watch anymore, unless I catch an episode or two of Gilmore Girls while I am making a wreath.  I have leaned to hate being idle and I fill every minute of my day with something meaningful. 

- "Remember that growth is one of the six human needs, and growth requires confronting and overcoming what you're not comfortable with."  You have to get out of that comfort zone if you really want things to change.  No one can live without change and as much as it may hurt or be uncomfortable, it has to be done.  Whatever the fear, it can be overcome with the right help.  You cant keep doing the same thing every day and actually expect your life to suddenly change into the way you want it to be.  If you WANT things to change you have to MAKE them change.

-"The very outcome of you life could very well depend on the smallest seemingly inconsequential decisions you make, not on the big life-altering choices."  This is much like the message in The Compound Effect too.  Small choices can change things forever and turn into big things in the end.  In the book he used the small choice or change of doing one push up a day.  It isn't a big change but something very small.   It will get easier every time you do it and eventually you will progress and do more and more.  Small choice we make can have domino effects for the rest of our lives.  It is really up to you if you want to make small positive changes or not becuaes they can become huge positive outcomes. 

-"The Hawthorne Effect shows that we do better when we know we're being watched and reviewed by others.  So to improve your chances of success all you have to do is put yourself out there to be observed by others."  This is the premise behind our monthly challenge groups.  They provide accountability for participatns and that is the key to success.  Knowing that our challengers have to report on what they did each day, doing a workout, drinking Shakeology, makes them more likely to do it. 

I know I have put so much info in here but I hope you found it useful.  I really enjoyed this book and the message was fantastic.  Anyone can change their life into what they want it to be and it only starts with making very small changes that become habits and will eventually grow to into bigger and better things. 

Certifications

This isn't really going to be a bit long blog post giving you all outstanding advice.  This is me celebrating a LOT of hard work and finally announcing that I have received my Personal Trainer and Weight Los Consultant Certifications. 

I started working on them about 2 and a half months ago.  I spent a lot of time carefully reading each chapter and taking notes, as well as taking pictures and drawing diagrams.  That's the kind of person I am.  It may be overkill and unnecessary but its how I work.  I even took my laptop and notebook to Florida and Virginia on vacation to work on them in my spare time.  And I actually did work on it.  That's how dedicated I was to seeing this through and rocking the test.  Which I am proud to say I did. 


I know I'm bragging just a little but I worked really hard and am very proud of my accomplishments.  Now I just need to put them to use.  Of course I am already health and fitness coaching through Beachbody but now I can do so much more and help so many more people.  I also want to say thank you to all the people that supported me on this educational journey, especially my husband who is supportive of all my endeavors. 

8 Common Reasons Why You Aren't Seeing Results From Your Workout

There is nothing more frustrating than going into the gym and killing yourself every day, only to see NO results. I have been there. I was there for about 4 months before I found my solution. (My solution was challenge groups but that is a whole other blog post). If this is happening to you, then its time you took a step back and looked at the following 8 things in your life that are related to seeing results.

1. Not enough water.  Water helps all other bodily functions work.  Your body has to have water to function and to survive.  The more you weigh, the more water your body needs just to perform basic functions, such as muscle repair, digestion and cell regeneration.  The recommended daily intake should be half your body weight in ounces of water per day .  Find a water bottle that will help you keep track of water intake or download one of the hundreds of apps out there to keep track and remind you to drink throughout the day.
   Inspirational Water BottleIntese workout
2. Not enough sleep.  Most Americans already don't get enough sleep and it
   
   affects every day functions.  Not getting enough sleep can prevent your body from digesting food properly and from allowing muscles adequate recovery time.  Lack of sleep can also keep your body from performing essential cellular functions.
3. Over do it in the kitchen.  Weight loss really happens in the kitchen, not the gym.  You can work out all day long if you chose, but if you are not eating right and fueling your body correctly, it wont matter what you do in the gym.  Having a balanced diet of whole grains, lean meats, and plenty of fruits and veggies are essential.  It is also important how things are cooked.  Clean eating is one of the simplest and easiest ways by keeping foods close to their natural form.  Too much processing reduces the nutrients in the food so it is best to have them raw, steamed, baked or stir fried.  For some it helps to keep a food diary.  I was always skeptical of this, and admittedly a little lazy too.  Once I got in the habit of it, I do it without thinking now.  I use MyFitnessPal app on my phone but there are many others out there.  If you have a Fitbit, there is a calorie counter on there as well.  I highly recommend it.  It takes a lot of the guess work out of the old fashioned food diary. 
   
4. Too much stress.   Too much stress in your life can affect so many areas including your immune system and your hormones, which can also lead to psychological changes.  It is a more serious situation than most realize and one that often goes untreated.  People that sufferer from too much stress also have tendencies to overeat and lead a sedentary life.  No one has a stress free life.  But others are better at handling stress.  If you feel that you suffer from too much
   
   stress in your life, it is important to find ways to simplify things and reduce stressful situations.  I'm not going to comment on specific strategies as everyone is different and that is a one on one conversation I would love to have with you.  For me, working out does reduce stress.  I also like to do crafts or read a book to distress.  But this is just me, other may like yoga or video games or watching TV.
5. Not intense enough.  You may not be working out enough.  If you don't come out of every workout feeling like you gave it your all and you cant possible do any more, then you need to up the intensity.  It doesn't matter if you are doing cardio, yoga, or lifting weights, you have to constantly challenge your body to do more, life more and push further than it did the day before. 
6. Drinking your calories.  People often forget to count the calories in the things that they drink, or at least they try to forget that those calories also count.  Soda and sugary coffee drinks are two big culprits of this.  As an example, one Mountain Dew has 106 calories.  To burn off just ONE drink you would have to walk for 28 minutes, job for 12 minutes or bike for 14 minutes.  The problem is that most people don't just have one.
   
    
7. Stale routine.  If you have hit a plateau then it is probable that your routine has gone stale and you need to change things up a bit.  Trying something new usually gets people over the hump as does increasing intensity.  I love the idea of doing a popsicle stick workout or using a deck of workout cards.  It keeps things fresh and ensures that you aren't doing the same thing every day.  Muscles need to be cha

   

   FitDeck Body Weight Cards

   llenged constantly in order to keep getting stronger and sometimes have to be tricked.  If they get used to a leg routine on Tuesdays but you change it up and do only abs then they will adapt to the change.  Just be sure you are giving your body time to heal in between as well. 
8. Weights.  Muscle burns more calories than fat.  Therefore, if you have more muscle, you will burn more fat and your metabolism will remain higher.  If you are not currently doing any weights in your routine, add some.  It will help you build more muscle, and I'm not talking about bulking up and becoming a body builder.  You can add simple 2-5lb weights to certain moves for more resistance.  Or use your own body.  Strength training includes all the things you can also do with your own body weight like push ups, pull ups, squats, lunges and crunches.  Don't just stick to cardio, or if you do, add weight to that too.  They make weighted calf sleeves, wrist weights and weighted vests for a bigger challenge in a cardio routine. 
   
   Wrist/Ankle Weights

NOTE:  I would also like to point out that results are not just what you see on the scale.  If you are worried about not getting results but are only focusing on what the scale says then you need to pay more attention to your body.  Results happen in so many ways that you may be ignoring some of the obvious signs such as how your clothes fit or if moves are becoming easier. 

What YOU Get In A Challenge Group.

I want to clear up a few questions and misconceptions about Challenge Groups.  I get questions and comments daily about what we do in a challenge group.  So here are some basic details


What is a Challenge Group?
These groups have been set up by Beachbody to help people that purchase their products achieve goals.  Having support is one of the most important factors that go into a successful weight loss and fitness plan, right up there with a balanced diet and exercise.  Many people give up because they don't have  good support system.  Challenge Groups provide that.  When you purchase a Beachbody product, you automatically have a coach for life.  That coach is supposed to guide you, support you, and even give you some tough love in order to help you achieve your goals.  I know when I started my fitness journey, I didn't really have anyone to talk to or guide me along the way.  I had so many questions that went unanswered until I discovered Challenge Groups.  So many of them have now become friends and fellow coaches.

Right now, there are two ways of doing Challenge Groups.  The traditional way is through Facebook.  It is a closed group to only participants and coaches so that all of Facebook doesn't see our personal info like photos and weight checks.  There is also a second way we are doing groups now.  Beachbody just released the challenge tracker app for your phone.  It is so simple and easy to use.  You can post anything just like Facebook on a news feed but there is also a spot for logging daily workouts and Shakeology, plus you can update your weight and measurements at any time. 

What kind of support?
ANYTHING!!  And I do mean anything.  Groups are usually done for about 4 weeks.  Everyday you will receive recipes, fitness tip, feedback and other useful information from a group of coaches as well as YOU being responsible for daily check-ins with how your meals went for the day and what workout you did.  They key is to keep you accountable for the commitment you have made.  If you are responsible for telling someone what you ate and if you worked out, you are more likely to watch what you eat and get it done. I have to say that we also discuss personal lives too.  If something is going on in your life that is keeping you from focusing on your health, we talk about that and provide guidance and support as best as we can.

How long do I get to be in a Group?
As many times as you want or feel like you need it.  Once you make this commitment, you have a coach for life and can do as many challenge groups as you want.  I think the most I have had a participant do is 5 straight months, but the amount of weight they lost in those months is phenomenal.  Once participant has lost over 50 pounds and has now become a coach to help and inspire others with her own journey.   Not only does it help you lose the weight, it also helps get you into better routines.  When I was a participant, after just one round of challenge group I was so set in my workout and eating routine that I just kept doing after I was done.  One of the things we do every Monday is retake weights and measurements, so that we can see progress.  I STILL do that.  It keeps me on track and lets me see all the progress I have made not just what the scale says. 

Who are the Coaches?
If you sign up with me, I will be your coach, forever.  In the Challenge Groups, we usually run them as a small group of about 5 coaches.  We help each other and all the challengers.  We coaches support each other just like we support challengers.  We are people just like you.  We are normal, imperfect people that just like to help others achieve their fitness goals.  I am no where even close to perfect and have yet to reach my fitness goals.  But I have a story to tell that proves to people it is possible to achieve goals that seem impossible.  Most coaches that I know and work with are working moms that have balanced their life in order to make time for health and fitness and have found that they like to help people achieve fitness goals while making a little money on the side.  Yes, the coaches are paid by commission but to most, that is only a bonus, where getting to see people achieve goals is the real pay off.  By the end of a challenge group, all the participants fell like my little ducklings, even if I am not their personal coach and I feel a great sense of pride when they reach a goal and are proud of themselves.  It is a really good feeling.

How do I join?
This is actually the easiest part and the hardest part all at the same time.  The easy part is ordering a Beachbody product such as a fitness program or Shakeology. (www.beachbodycoach.com/ljpintha) I can help you decide what program works best for you and your lifestyle and even give you tips and encouragement when you start it.  But  you have to DECIDE to do it.  That is the hard part.  A coach can encourage you to make the decision and can give you all the benefits and justify the investment, but cannot make the decision for you.  For most people, choosing to live a healthy life and give up all the junk and bad habits they have become accustomed to is harder than anything else.  The workouts aren't hard.  They are challenging, yes, but not impossible.  You will not see results if you aren't challenged a bit.  Don't be afraid of a little hard work and it will pay off.

I won't lie.  I cried the first time I did T25 Alpha Cardio.  I was 5 months postpartum and was trying to get back into shape.  I found T25 and tried it because I knew I needed structure in my workout and also something that was not lengthy.  I cried because I realized how out of shape I was.  Then I did Speed 1.0 the next day and it wasn't so bad.  I had to use the modifier a lot but eventually it got easier.  Since I started, I have lost over 20 pounds and I'm still going.  

Challenge groups are key to success.  Very few people can do it alone.  Let me help and you will finally reach your fitness goals. 

*NEW* Country Heat Review

So this summer Beachbody trainer Autumn Calabrese is releasing her new workout program.  Most people know Autumn as the creator of 21 Day Fix.  Well her new program "Country Heat" comes out later this month.  As a Beachbody on Demand subscriber, I was allowed access for one day to one of her workouts from that new program.  The one available was Workout #3 "Down & Dirty."  I would like to give you my quick run down and opinion, from what little I saw and did, on Country Heat.

First let me say that the name is very misleading.  Yes, the dances are set to country music, which will put many people off.  But a lot of the steps are basic that can take on any vibe when given the right music.  It could just as easily have been hip-hop, but Shaun T already did that with his Cize program.  So kudos to Autumn stepping out of the box and really doing something bold. 

Second, this is no barn dance or two step. These are very well executed and choreographed steps that when put all together make for a really fun 30 minutes.  At the beginning of this particular video there was about a 15 minutes introduction of all the steps.  Autumn broke down each step for you in slow motion then practiced them a couple times.  This made it so much easier once I got to the actual workout.

I am going to be perfectly honest when I say that I did not WANT to like this workout.  I like dance programs but I could not imagine that this would be fun or difficult enough to make me want to buy it.  I have gone dancing many times, in a country bar, so I know it can be a good sweat but still!!!  I couldn't imagine what Autumn was thinking doing this program.  I am going to be the first to admit that she proved me wrong in every way.  Getting the steps down was a little difficult at first but that's just because I'm clumsy and uncoordinated.  I got very frustrated several times, not being able to do the moves and even stopped the video to go back and do it again.  Once I got the hang of it, I was really having a good time.  It did not seem like 30 minutes had gone by when I was done.

I also love the people she had in the video with her doing the workouts.  There were men and women of every shape, size, age and gender all doing these country dance moves with her, each adding their own little flair and just having FUN.  There is also a modifier in the video for low impact options.  The modifier is one of the most normal looking women I have ever seen in a workout video.  She isn't stick thin and ripped but you can tell she is having a great time and giving it her all.  Even though I didn't modify much,  I still looked to her a lot because I could relate more to her as a person.

The MUSIC!!  Great selections by Dierks Bentley, Brooks and Dunn, and more were consistently thumping throughout the video.  They were great upbeat songs and not what people cringe at when they hear "country music."  I personally like country music so it doesn't bother me but I honestly wasn't really paying much attention to the music.  I was very focused on the steps, the beat and watching Autumn.  Maybe if I got better at it, I would have more of an opinion on the music, but for now, it was just there, neither good or bad.  At one point Autumn was actually singing along, which was kind of funny since it was a song about tractors.  :)

 So, the big question is "Was it a good workout?".  The answer is definitely yes.  I was drenched in sweat by the time I was done (even though you can't see it in the picture) but I didn't feel like I had run a marathon or like I would pass out.  I felt energized and satisfied. In the 30 minutes it took to complete the workout my Fitbit says I burned about 200 calories.   I'm looking forward to what else there is with "Country Heat."  I only did one workout "Down & Dirty" and there are several in the set. 

I also love that when this is available to order on July 28th, you can also order it with the portion control containers.  Yes the same ones that come with the 21 Day Fix.  You can also get the containers with Tony Horton's 22 Minute Hard Corps but very few people know that. 

I hope you are willing to try this.  You will not regret it.  This is the workout for those that hate weights or cardio but still want to get a good workout in, while having fun.  If you want more details on the program or how to order it, email me or go to www.beachbodycoach.com/ljpintha.

30 Reasons Why Making Time For Exercise is Important

The number one excuse people use for not exercising is "No Time."  People say that they just can't find the time to work out.  I hate to point out the obvious here but you cannot "Find" time.  It isn't a sock lost in the dryer or a puppy that ran away.  It isn't some foreign concept that keeps eluding you.  You have to MAKE time to work out.  It has to become a priority in your life, just like brushing your teeth or taking a shower.  Those things have become a habit because you do them every day, they are part of taking care of yourself and because you have made time to do them.  Healthy and fitness should also be in that category.  You dont have to become a professional athlete or anything, just do some of the very basics to improve you healthy.  The benefits are numerous but I have put together a list of 30 for you, and if you cant relate and be inspired by at least one of these, then you really have no interest in improving your life.

1. You time, every one needs it.  It is not a lot to ask to have one hour out of the day to yourself.  It is only 5% of the day and honestly, it usually doesn't even take that long to get a good workout in.  You owe it to yourself to spend one hour on you, especially when the other 23 are dedicated to other people and other priorities.  
2. You have to take care of yourself in order to take care of your family.  Most of us have families that we dedicate 99% of our lives to and get a lot of satisfaction from that.  If you are not in good health, you wont be able to take care of anyone.  So give yourself that one hour so that you are able to dedicate fully the other 23.
3. Exercise can improve your overall mood, not just during and right after a workout.  
   
4. Exercise improves the immune system, again going back to #2 about taking care of yourself.  
5. You are setting a good example for everyone around you.  If you are one of those moms like me that is dedicated to taking care of your family then this is a great way to show them how much you care.  You want them to grow up and be healthy too.  Teach them by showing.  
6. Exercises reduces stress.  It gives you a good outlet to vent out frustrations.  If you are worried about something, go have a good sweat session and see how much your perspectives changes.  
7. Exercise can improve your sleep habits by helping you get to sleep and stay asleep at night.  One of the most common sleep problems people have is sleep apnea, which is often caused by excess weight.  
   
8. Getting a good night's rest can also help you lose weight.  People that get a solid 7-8 hours of sleep each night will lose more weight than those that have irregular sleep patterns or only get 4-6 hours a night.  
9. Exercise can improve joint flexibility and usage.  This seemed a little backward to me at first.  The more you use the joint, the better it gets???  Yes it is true.  Using the joints helps keep them lubricated and can improve flexibility.  Most joint problems come from injuries or not being used properly.
10. Exercise can improve self-esteem. It can improve how you look and your over all mood (#3) and will improve how you feel about yourself.  This can also improve when you begin looking better to other people and they let you know what they see.  There is nothing better than hearing someone else tell you how good you look after so much hard work.
    
11. Keeping the heart pumping at a healthy rate can reduce high blood pressure.  Eating a low fat diet and exercising regularly can help keep those arteries clear and keep the blood pressure down.
    
12. Regular cardio exercise can strengthen the heart. Just like any other muscle in the body, working it will make it stronger and healthier.
13. Exercise will improve your metabolism.  I am not a person that has been blessed with a high metabolism, so I have to work out to make up for EVERYTHING I eat.  But your metabolism can be improved by strengthening the muscles.  This is best done through lifting weights or strength training because the more muscle you have the higher your metabolism will be because muscle burns fat.
14. Strengthening muscles, especially in the back and core will improve your posture. Improving posture can also help with other ailments such as back pain which is often a result of hunching.  Having better posture also makes you look taller and leaner but also gives off a confidence vibe that attitude and words can convey.  
15. Strengthening muscles will improve balance and coordination which becomes more important the older we get. 
16. Exercise can sharpen the mind and improve concentration. 
    
     
17. Improving the mind and body through exercise can also improve reflexes.
18. Exercise teaches you patience.  In order to really see results through a healthy diet and a consistent exercise routine, you have to be patient.  It is not an overnight process and results take time.  Not seeing immediate results is why most people give up.  They dont see what they want soon enough and just quit. I promise that if you have patience, your hard work WILL pay of and will be worth it.  By that time it will be ingrained in you and the thought of quitting will seem absurd.
    
19. Exercise can improve your social life, for many reasons.  You mood and self confidence improve so you may be more outgoing and meet new people.  You many want to go out more when before it seemed like a chore or you were embarrassed because of the weight.  Joining challenge groups or fitness classes can help you meet people that are like you and have the same struggles as you.  I could go on and on but I think you get the point.
20. Exercise and fitness can lead you to a journey of self discovery like you never imagined.  You will figure out just how strong, dedicated, patient, beautiful, compassionate, and insightful you can be.  The improved self confidence, physical strength and metal acuteness all combined can change your entire world and open up so many other possibilities.                                                           
21. When the weather is great, exercises can be an excuse to be outside.  OR being outside can be an excuse to exercise.  Everyone needs a little Vitamin D in their life to help with strengthening bones, but it also is said to improve mood.  Use good weather to get outside and do something and if you have kids, make sure to plan some things they can do with you.  You won't know you are exercising if you are having fun.
    
22. Exercise can help fight anxiety and depression because of the improvement in mood and self confidence.  Doctors have actually prescribed mild exercise (such as walking) for those that suffer from anxiety and depression. 
23. Exercise can increase your life span.  It improves your heart, bones, muscles and digestion, all of which deteriorate as we get older.  Nothing can stop you from getting old but no one says that you have to be weak, feeble and sick in your old age.  I don't intend to.
24. Exercise can improve sexual for both you and your partner.  I will just leave that one alone. 
25. Exercise gives people purpose and goals.  Many people thrive on competition and satisfaction.  They need it in their lives and what better way than to compete against yourself.  Frankly, there is no one else you should be competing against.  You should not compare yourself to anyone else and only try to be better than you were the day before.  Setting a goal and crushing it or know that I can do something that I couldn't do a month ago is exhilarating.
26. Exercise can improve your character.  This can be due to many things but especially to the boost in self confidence and mental clarity.  You realize what things are important in life and learn to live for those things.  I know I became a much more caring person and put more focus on my family.  I know that I took value in kindness and tried to give it to others.
27. Exercise can help with addiction recovery.  When someone is dealing with withdrawal and addiction, keeping their mind off things can help with their recovery.  Exercise is a great outlet for any time you need a distraction or to distress but is great for those in recover.  It also strengthens the mind and the body which may help in fighting off withdrawal symptoms.
28. One word: ENDORPHINS
    
29. Bigger clothes can be more expensive.  When you have to start buying plus sizes they tend to cost more than misses.  It is unfair but that is the harsh reality.  So you will also save yourself some money.
30. You will eventually run out of excuses, and there is no excuse more important than the above 29 things.

Why Strength Training Is Important for Women (OR Anyone)

When I ask most people what type of workout they like to do, they usually say either cardio or dance.  A few will say yoga or Pilates but very rarely do I get anyone that says weight lifting.  Personally, I would rather life weights all day long than do cardio.  However, over my years of experience and training I have learned the value of both.  For those of you that already love lifting weights, maybe you will feel a little self-gratification after reading this or even learn something yourself, but right now I am talking to the skeptics, the haters and the ones that just don't wanna when it comes to strength training.  I am going to give you a few benefits and other important info on why you should add some weight (to your routine not your body).

That is so gross!!

• The top reason to add weights is so simple.  Strength Training builds muscle and muscles fuels the metabolism.  Muscle burns more calories than fat.  Therefore, the more muscle you have, the higher metabolism you will have and more calories you will burn.  A study done by Penn State found that adding weights to a cardio program burned 40% more fat.   
• Muscle burns 3 Times MORE calories than fat.  And pound for pound, fat takes up a whole lot more room.  People that only do cardio and lose weight are also losing muscle and water.  When you weight lift and loose weight you are simply losing fat.
• Lifting also helps you burn calories while at rest.  This relates back to the the first one of course because the more muscle you have the more fat and calories you will burn.   BUT, because of the higher metabolism and those same muscles will keep burning off calories after you stop working out. 
  
  
• Strength training improves the cardiovascular system and muscle endurance, both of which can also improve cardio performance.  
• Adding weights can also make you more energetic.  Lifting will build up lactic acid in the body which can be reprocessed into energy.  
• Lifting has been proven to decrease risk of osteoporosis.  Bones are strengthened as well as the muscles around them. 
• Total body strength has been linked to lower risks of death from heart disease and some cancers. 
• This is especially important as we get older but strength training improves posture, balance and coordination which can reduce risk of falls or other serious injuries.  
• It can help improve you mood and sleep habits.  You get endorphins from weight lifting just like cardio.
• An improved mood can also come from the change in body composition and how pleased you become with how you look.  You can do all the cardio, such as running and biking that you want, and that is GREAT.  But if you are looking to really change your body composition, only adding weights can do that.  It will help you build so much confidence.  
• Last definitely not least, strength training allows you to show the world your strength as a woman.  Show everyone that women aren't weak and we dont need anyone to open the peanut butter or move the furniture.  It is empowering. 

Misconceptions:  There are many reasons why people WON'T do weights, especially women.   Allow me to crush all those excuses for you.

1. I don't want to bulk up.  New flash, the only way you will bulk up by lifting weights is if you become a professional body builder and start taking testosterone.  Women's bodies were not built to naturally bulk up and the only way some women do is if they naturally have more testosterone than oth

   

   Most of these weights I bought at Walmart, along with the stand

   ers or are taking supplements.  Most women will only life with small weights anyway, about 3 times a week and that is no where even close to enough get bulky.  It makes women look lean and fit.
2. I dont have a lot of money to spend on a set of weights.  Who does!?!?!?  Sorry ladies, weight lifting and strength training also includes everything you can do with your own body weight, including push ups, pull ups, squats, lunges and planks.  If you want to add more than just your own body weight, there are also resistance bands, free weights (dumbbells or barbells) and weight machines.  That's were your money comes in but even those can be relatively cheap.   You can get workout programs online, like the one I do called "Body Beast".  Sagi Kalev shoes you how to do the moves and guides you through each rep and set.  If you aren't willing to do a program, just get on Pinterest or Google to get some ideas of what moves you can do.  If nothing else, I can put together a set for you as a Health and Fitness Coach and Certified Personal Trainer. 

Bottom line here is that in order to really get ultimate results, we need BOTH cardio and strength training.   They go hand in hand and only work to improve one another.  To find out more about the Body Beast Program, T25 Program and many other programs available, click on the pic to the left.