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Corporate Wellness Diet | Nutrition | Recipes Fitness | Exercise Latest News Mindset | Mindfulness | Growth

Do Not Wait For Your Health Wake-Up. Take Action Now

[vc_row][vc_column][vc_column_text]If you are an executive, entrepreneur, busy professional, competitive, and/or someone experiencing high levels of stress, today’s Energy Recharge video is for YOU!

A few weeks ago I was invited to speak to the top executives of a large international organization here in Atlanta. The presentation went well.  I am passionate about speaking on topics of health/wellness/fitness. I left the room so freaking excited because I was confident I had made a difference.

Little I knew I was there to deliver a health wake-up message to a few attendees. Yeap!

You see…I am in a mission to transform people’s lives, to influence their choices so that they feel good in their clothes, have ample energy, and are physically and mentally strong. Yes, there are many ways I can do that (coaching, training, accountability, support, tools, assessments, etc). Ultimately, together, we get to increase the quality of health and longevity.

Let me ask you a few questions before you watch today’s video…

Are you physically active?

What ways do you challenge your muscles and mind?

Do you feel healthy and energetic without stimulants (caffeine, sugars, etc)?

Are you concerned about your quality of life as you age and/or retire? 

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Latest News Mindset | Mindfulness | Growth

Going Against The Grain?

[vc_row][vc_column][vc_column_text]***Before you and I get carried away, do not forget to register for tomorrow, 3/28/19, Join The Conversation Webinar Series with Caitlin Samson. Register HERE to join LIVE or catch the REPLAY.***

 

In today’s Hump Day Energy Recharge, I am going to talk about steps you can take when you find yourself going against the grain and non-linear growth, more specifically to your health/wellness/fitness

Let me ask you this…

Do you feel like you’re going against the grain?

Do you feel stuck and stagnant?

Perhaps, you’re going and going but not going anywhere…It’s like being on a treadmill. You are moving, sweating, getting tired, but staying put.

You say to yourself ‘Oh my God, I’m not moving forward, not succeeding, not progressing at the way and speed I wanted.

Have you gone through that? I have been there and done that many times.

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Energy Boosters & Zappers Latest News Mindset | Mindfulness | Growth

What’s Wrong With You?

[vc_row][vc_column][vc_column_text]In today’s Hump Day Energy Recharge, we are going to talk about small steps you can make to take charge of your brain so you CAN change and sustain healthier habits. Habits that whether you admit you want to implement or not.

Perhaps you have tried multiple times to change certain habits and despite all your efforts, many do not STICK!

If you have struggled as much as I had in the past and as much as most of my clients do when they get started their health journeys with me, this week’s Energy Recharge video is for you.

In addition to having tried numerous times to change these habits without much sustainable success…

  1. Is it possible that your mindset is in your way to starting and staying on your desired path?
  2. Have you asked yourself, WHAT’S WRONG WITH ME?

Heck, I have asked myself this question thousands of times

Let me just say, THERE IS NOTHING WRONG WITH YOU!!!

I’ll tell you why and how to shake things up for better. Watch the video now, OK?

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Blood Sugar | Insulin Resistance | PCOS Fitness | Exercise Latest News

Is Exercise Your Ticket To Weight Loss?

Tabata Training
Tabata Training

Exercise ≠ Weight Loss Ticket. Yet, Exercise = World’s Best Drug?!?!

The notion that exercise is the ticket to the weight loss express still prevails. Unfortunately, looking at long-term studies, exercise does not drive weight as it ‘should’ (= as it is perceived or believed).  Why is that? A few reasons…

  • People eat back their exercise. A little extra dish or drink because they have moved their fannies. We’ve been told to refuel, so eat away. That is true to elite athletes doing endurance sports. Chances are most people don’t need to do any of that. I certainly do not.
  • The concept of constrained energy expenditure is interesting. Recent research (http://www.cell.com/current-biology/abstract/S0960-9822(15)01577-8) looked at the impact amount of exercise has on total number of calories burned in a day. It suggests that the more exercise we do, the more our bodies slow down during down time. This might explains why people who hit the gym really hard are NOT seeing results they want. This might discourage people from exercising. The indirect benefits of exercise to diet and weight management is significant. That include blood sugar and insulin management, energy level, sleep, hormone balance, brain and digestive health. These benefits will in turn drive dietary changes more.  Think about the overall health benefits thousands of people of join the gym every January and leave it a couple of months later are missing out because their driver is weight loss!
  • The notion that more muscles we have, more calories we burn. That is true but it seems highly overrated…isn’t a fair fight. World-renowned exercise physiologist Claude Bouchard went on record to say, “Skeletal muscle burns about 13 calories per kilogram of body weight over 24 hours when a person is at rest.″ In other words, Bouchard ascribes the resting metabolic requirement for 1 pound of muscle at less than 6 calories per day. He also states that, “Weight lifting has virtually no effect on resting metabolism.”.

    Let’s say one gains 15 pounds of muscles while shedding 15 pounds of fat, one might be burning an extra 90 calories only or a couple of oreo cookies. So well, well…are there any benefits to increasing skeletal muscle percentage? You bet!  I can address another day.

I say, let’s rebrand the role of exercise. From weight loss and management ticket to overall health management ticket. Understanding its indirect benefits to diet and weight management might help people building a long lasting relationship with it, making it part of their lifestyle forever!

Would you like to learn more and techniques how to apply all this? Tired of procrastinating? YOUR health is the only one you got!  Reach out and let’s get started. 


 

Four Tabatas = Energy Boost = Moving Fanny Works!

It was one of those days. I went to the gym not really certain whether I should have gone. My body and mind were feeling a little tired and it was my forth day in a row working out. I considered going because it was a tabata of movements I feel very comfortable with and there was not heavy lifting involved. Otherwise, it would NOT have been a good idea. Tired body during technical lifts can lead to injury instantaneously and in the long term.

A Special Loving Reminder

Four minutes into the routine and I was reminded why I love to move my fanny and encourage everyone to do the same and become a personal trainer as well. Total workout lasted 18 minutes. I was sweating like if I had just left a shower and fully energetic.

Full Mixed Tabata*
•Box Jumps (20 inches)
•GHD Sit Ups

– Rest 2 Mins –

Full Mixed Tabata*
•Lunge Steps
•Kettlebell Swings (35 lbs)

*Tabata is a time interval of 20 secs of work followed by 10 secs of rest, for 8 rounds (4 total mins).
The mixed Tabata alternates movements, with the same interval. A full mixed Tabata is alternating movements for 8 rounds EACH (8 total min).

Soon after the tabatas, Bianca and I did 3 rounds of 10 reps of 4 different core movements. Hello to abs. 

Cheers!