Tag Archives: fitness tips
Tags: broken heart, eat clean, eating clean, eating colors, eating healthy, Fitness, fitness and nutrition, fitness tips, fitspiration, health food, Healthy Choices, healthy eating, healthy food, healthy living, healthy snacks, heart conditions, Inspiration, pets, staying healthy, staying on track
It’s a brand new year, which means the resolutions have been made and people are out in abundance to make this year their best year ever.
Diets have been started, gyms have been joined, pacts have been sworn to. And while I’m hoping that most of you will have success, some of you will fail. Why? Because plans aren’t being made.
I never make resolutions for the New Year when it comes to fitness and health. I may make other resolutions, such as reading more, watching less television, spending more time with friends, etc. Those are the resolutions that are easy to keep. Because they’re easy. Changing your health and lifestyle doesn’t come easy for many. It didn’t come easy for me at first. Mostly because I wasn’t being honest with why I wanted to “change my life”. (In complete honesty, I didn’t want to change my life, I just wanted to stop being fat.) It wasn’t until I made the commitment to change my life and improve my health – for me (and not for the New Year) – that things started shifting for me. I made a plan and I stuck with it. Why? Because my lifestyle was becoming detrimental to my health. I wasn’t exercising and I was eating crap and I have a heart condition to worry about. I didn’t want to die from a heart attack before I turned 30. That’s when I made the commitment to and for myself.
I wholeheartedly want you to succeed in your resolution. But, instead of calling it a New Year’s Resolution, why not calling it a Lifestyle Change or a 2018 Commitment? And instead of making a resolution, why not sit down and plan out how you will improve your health this year? What will you do? Make a list:
Will you commit to: Working out 3 days a week?; Creating a grocery list to include only the good stuff? Plan your meals in advance? Trying and sticking with a fitness class for a full session? Eating clean? Quitting smoking/drinking/binge watching tv?
Think about what you want to accomplish. Do you want to: Improve your overall health? Sleep better? Eat more veggies? Lose weight? Get stronger? Run your first 5/10K? Have mental clarity?
Once you know what and why you want to accomplish, and you commit to your new life changes, your rate for success goes up.
And for all of you who are old pros at this, be sure to support those around you. Encourage those in your circle to continue to eat better, exercise, sleep more, log out. Welcome the newbies to your lifestyle.
And don’t be a dick in the gym! We were all the newbie at one point. For some, stepping into a fitness room for the first time is intimidating enough. Be friendly! A smile goes a long way!
Cheers and good luck!
Posted in #fitspiration, #inspiration, #motivation, #Ownit, accomplish, balanced diets, being fit, benefits of exerxise, exercise, fitness classes, fitspiration, fitting in exercise, healthy eating, healthy living, inspiration, running, staying fit, Uncategorized, working out
Tags: #newyearsresolutions, changing your life, commitment, committment, exercise, Fitness, fitness and nutrition, fitness community, fitness tips, gym, gym etiquette, health, healthy, healthy lifestyle, healthy living, Inspiration, lifestyle, lifestyle changes, make a committment, make a plan, make better choices, making change, new year, New Years Resolutions, success, tips, workout
I am a huge pumpkin spice fan. Huge. In fact, I look forward to this time of year – all the time! I am obsessed with everything pumpkin and I love me a good pumpkin spice latte.
That being said, although I love a good PSL, they aren’t the healthiest option and are loaded with sugar (and who knows what else!). So, if I deem myself favoring one, it is definitely a treat. In the meantime, if I feel like I want to partake in the seasonal goodness, I make my own healthier version of a Pumpkin Spice Latte (I made one this morning).
Here’s what you need
- 1 cup milk of choice (I used unsweetened vanilla almond milk)
- 1-3 tbsp pumpkin purée (I went on the side of 3 tbs)
- 1 tsp of pure vanilla (not vanilla extract)
- ⅛ tsp ground cinnamon
- tiny pinch ground nutmeg
- tiny pinch ground ginger
- ½ cup strong coffee
- *1-3 dates
- Add the milk and pumpkin to a small pot. Heat over medium-low heat, stirring constantly with a whisk, until the mixture begins to simmer. Add in the vanilla, cinnamon, and nutmeg (*if you like your latte a bit sweeter, this is where you add the dates. Let them simmer in the wet mixture and they will literally sweeten the pot). Whisk the mixture until it becomes frothy.
- Add the coffee to a large mug, and pour the milk mixture on top.
- If you fancy yourself a Frappuccino type, let both the pumpkin mixture and the coffee cool (make the night before and let sit in the fridge), toss in the blender or Bullet with some cubes of ice and blend away.
If you want to make your drink even fancier by adding whipped cream, make this healthy version:
- One can of full fat coconut milk (Put in freezer to freeze). Once it’s frozen, remove and let sit in room temperature for 30 minutes. Flip the can upside down and open from the bottom. The coconut water separates from the milk (you can save the water to drink or for other recipes).
- Dump the coconut milk into a mixing bowl (or blender) and whip it on high until you get a nice whippy, fluffy consistency. Add in a little vanilla (or a dusting of Stevia or teaspoon of date water if you prefer it a bit sweeter) and continue whipping.
- Add the whip to your drink and dust with cinnamon.
Tags: #whole30, #whole30compliant, #wholefoodchallenge, eat clean, eating clean, eating colors, eating healthy, Fitness, fitness and nutrition, fitness tips, food, Healthy Choices, healthy eating, healthy food, healthy recipes, Inspiration, nutrition, PSL, pumpkin recipes, Pumpkin spice latte, pumpkin treats, Whole 30, whole foods
I was asked recently about favorite personal wellness tips and as I’ve been reflecting on my regular routine, I’ve been able to narrow them down. Here are my top five favorites:
Exercise and nutrition/clean eating. Obviously I have a passion for fitness and good basic nutrition. They have become such a huge part of my life that it is more than apparent that they would be number one on my list. And, since I believe fitness and nutrition go hand-in-hand, I have joined them as top rank. I am a huge lover of cardio, but for the past 8 months, I have been completely obsessed with my strength training and have been focusing most of my gym time on that. I would encourage everyone to add a strength training routine to their regular fitness regime. I’m also a cheerleader for clean eating and following the Whole 30 program. I am not a clean eater 100% (I literally just ate a handful of salted caramel chocolate chips), but I often try to stay away from processed and junk and fast foods as much as possible. In fact, I am gearing up for a Whole 30 in a few weeks. I also love starting my day off with some form of exercise. It used to be a crazy Insanity workout or other form of cardio, then it was yogo, and this summer it has been early morning walks. I am so in love with my early morning walks for a few reasons but the biggest one is the solitude in the mornings. It’s usually just me out there and I love the stillness and the quiet and the fresh air in my face. I also love the little feeling of accomplishment in the mornings and the walks have been giving me that.
Water. Lotsa water. I love water. It’s my favorite drink. In fact, aside from a morning coffee or the occasional glass of wine, it’s the only thing I drink. And I drink a lot of it. Water is essential in every day life – you can read here a past post on why water is important. I love water and I constantly have a glass of it on the go, whether I’m at work or working out, I try to continuously guzzle.
Sleep. Sleep is right up there with water – it’s essential. And it’s a big part of how I’m going to function. I hate not getting enough sleep. About 5 years ago I had a bad bought of insomnia for months on end and it was terrible. I was barely functioning. I was a walking zombie. I’ve written two posts previously on sleep and I stand by my word (you can read them here and here) and there’s also plenty of research being done by companies, like Elysium Health , on the science behind sleep—you can learn more about their findings on cellular health and NAD+ and their connection to sleep here . I love sleep. I try to get as much as I can but it doesn’t always work for me. A good night would have been sleeping 7 hours but most nights, according to my FitBit, see me sleeping anywhere from 5 to 6 hours. Eventually, when I’m exhausted enough, I’ll manage a good 7 or 8 hours, but I will always strive.
Me Time. It’s really important – no, make that crucial – that every person take some “me time”. Although my morning walks and other workouts can often be accounted for as me time, I like to find time during the day just for me. Time far away from chaos and hustle and bustle and social media. This me time is usually my reading (or writing) time. I am an avid reader and become completely enthralled in my books. And I look forward to curling up under the summer sun or before bed to leave where I am and, instead, get lost in the words of my book. I urge everyone to take 20 minutes (at least) each day to themselves.
Quality Social Time. I am a social being. In fact, my nickname has always been social butterfly. Just as it’s important to take me time, it’s also important to have social time with other people. I love spending time with my family and my friends and my co-workers and my workout buddies. Getting out and enjoying the company of others (and allowing them to enjoy your company) is very important to maintaining good mental health. And mental and emotional health are just as important as physical health. Having fun or having a good cry (if required) are important to keeping us healthy and balanced. And this means getting social in person – not hopping onto Facebook to chat. Your mind, body, and soul need you to interact with other human beings. So, whether you go to a fitness class or a Bible study or book club or just get together with your friends or family, ensure that you do it. Often.
So, that’s it. Those are my personal top 5 (I’m sure there are more) favorite wellness tips to living a healthy life. What are yours?
Posted in Uncategorized
Tags: #whole30, Cardio, clean eating, eating clean, eating healthy, emotional health, exercise, Fitness, fitness and nutrition, fitness classes, fitness tips, gym, health, healthy living, human interaction, me time, mental health, mind body soul, personal time, sleep, social health, Strength Training, Water, wellness, Whole 30
I’ve said this many times before. I’ve said it over and over again and I will continue to say it over and over again. Why? Because I believe it. In fact, before I began my fitness journey, someone in my life kept saying that to me. I thought he was just being an asshole and telling me I was fat (let’s face it, y’all, I was fat!), but eventually I listened to those words and I went from there.
As I mentioned in my last post, when I first started exercising, I couldn’t make it 20 minutes. I could barely make it 3 minutes without wanting to kill myself (or feel like I was already dying). My goal was to make it to 20 minutes.
When I finally did make it to the 20 minute mark I was ecstatic. And for a long time that’s where I remained. Just at the 20 minute mark. Eventually, I did move up and sometimes I would (and still do) work out for hours on end. But, there are times when time is limited and 20 (or 30) minutes is all you have. You can sit around watching TV or creeping Facebook, OR you can get up and take advantage of that little bit of time and do something that will improve your mood, your energy level, your health, and your life.
This past Saturday I was pressed for time and wasn’t able to get to the gym or a class but I desperately wanted to work out. Technically, it was supposed to be my day off, but it was rainy and gross out and I was feeling lethargic and lazy and like I needed to do something. Initially, I was supposed to do the warm up for the Relay for Life but because of the raining weather, the warm up got cancelled. Yet, I was craving a workout. I didn’t want to overdo it because rest days are extremely important and, I admit, I don’t always take advantage of them, but I really wanted to get in a little cardio and a little strength. And I did.
I got my game plan ready and I had myself a sweat-inducing, heart-racing 21 minute workout right there in my boyfriend’s living room. And it felt great. I felt great. I accomplished a lot in a little bit of time and carried on with the rest of my day.
So, if that’s all it takes (at the very least, to start), why not set aside 20 minutes of your day and get moving in the direction to change your life.
Posted in #fitspiration, #inspiration, #motivation, #Ownit, accomplish, being fit, benefits of exerxise, exercise, fitness classes, fitspiration, fitting in exercise, healthy living, inspiration, staying fit, Uncategorized, working out, working out at home
Tags: 20 Minutes, beginners, benefits of exercise, changing your life, don't give up, energy boost, exercise, exercising, fat, Fitness, fitness tips, fitspiration, healthy lifestyles, healthy living, heart, Inspiration, lifestyle changes, living room workouts, make it happen, mental health, rest day, working out, working out at home
I was recently asked what my absolute must-haves are when it comes to working out – what items I can absolutely not live without when it comes to exercising.
This girl needs to stay hydrated. I usually go through a couple of bottles of water when I’m at the gym. I’m constantly guzzling because I’m sweating so much (it’s super hot at my gym) and I’m always trying to quench my thirst and dry mouth. I try not to drink too much at once to avoid stomach aches, but when I’m at the gym I’m usually there for a while and going all out and water is definitely a game changer.
I cannot stand being hot when I am exercising. I find that if I am overheating I am not crushing my workouts and just feel gross. I tend to run hot when I exercise, so I like to ensure that I am being cooled down efficiently. So, in addition to replenishing my water intake, I also like to ensure that I can keep cool – either with multiple fans, open windows, or air conditioning. If I’m at the gym then I usually hog the oscillating fan(s) and also make sure the overhead fans are so (I’m nagging for air conditioning). If I’m working out at home I usually have the windows open or the AC on (if it’s summertime). And if I’m teaching a class I take advantage of what’s available (inside = fans or AC / outside = shade and hopefully a slight breeze).
I 100% need my iPod when I’m working out, especially if I’m running. The right song can keep me going. (My song of choice for my run lately has been Anyway You Want It by Journey.) When I ran my first 10k a few years ago I ran along to Born to Run by Bruce Springsteen on repeat. It kept my perfect pace. If I’m strength training I will put on a random play list and let the iPod work its magic.
This includes hair ties, headbands, hats, and bobby pins. I have naturally curly hair and a whole heckuva lot of it and it is constantly in my face. It is my second biggest peeve when I’m working out – right behind being hot. I can’t stand little fly-away hairs in my face so I try to make sure I have what’s necessary to keeping my Wookie-do out of my eyes.
I totally had buyer’s remorse when I first purchased my FitBit, but now I am addicted to it. I love being able to track my steps, my distances, and my heart rate when I’m working out. I picked up the HR Charge specifically to keep track of my heart rate. Since I have a heart condition, I figured it would be interesting to track the pattern and BPM and anything else that would correlate. I also love the step challenges – within a group or simply on my own. I am very aware of how active I am throughout each day and honestly make more of an effort to get up and move – especially if I have been sedentary for too long.
I’m really not an app-y person when it comes to my exercise routine. I’m fairly rogue that way. I’ve downloaded apps in the past and rarely utilized them. But one great new app I’ve reviewed is Aaptiv. Aaptiv is an on-demand audio fitness app that combines the guidance of a trainer with the perfect playlist. If you are considering a fitness app as part of your routine, you should definitely check out Aaptiv.
Aside from proper footwear and a good sports bra, that about does it for my list of workout must-haves. What are some of your favorites?
Posted in #fitspiration, #inspiration, #motivation, #Ownit, accomplish, being fit, benefits of exerxise, exercise, fitness classes, fitspiration, fitting in exercise, group workouts, healthy living, inspiration, races, running, staying fit, Uncategorized, working out, working out at home
Tags: 10k race, Aaptiv, Apple, Charge HR, exercise, exercise at home, exercise equipment, exercising, FitBit, Fitness, fitness apps, fitness community, fitness tips, fitnessfaves, gym, heart condition, ipod, must haves, overheating, race, running, running programs, strength, Strength Training, trainer, training program, working out, working out at home, workout, workout music
CEO/Editor in Chief of FitnessPurity®.
Hi, I’m Doug. My job is to help people reach their fitness goals with easy-to-follow guides, and to overcome any obstacles along the way. Visit my site for more information.
Tags: arm envy, Arm Exercises, arm muscles, arm symmetry, arm workouts, arms, biceps, Douglass Hameldon, Fitness, fitness community, fitness instructor, fitness purity, fitness tips, fitnesspurity, form, guest blogging, Guest post, muscles, triceps, working out, workout, workouts
Let’s be realistic for a minute. Results take time. You aren’t going to do one workout or one class or one day of a change in diet and expect to drop down a bunch of sizes. Life doesn’t work that way. And like I’ve always said, the weight didn’t come on in a day, it shouldn’t come off in a day.
You have to work for it.
And, something else I’ve said over the years: If you’re not willing to work for it then you’re not ready to lose the weight.
Life is not easy and losing weight is not easy. But get in there, dig deeper, work hard, sweat, LOVE YOURSELF, and your hard work will pay off.
Tomorrow is the first day of a new week.
It’s the first day of a new you.
Hang in there. Don’t give up. It will seem easier. You will get stronger.
Don’t give up.
You Got This!
Posted in #fitspiration, #inspiration, #motivation, #Ownit, accomplish, balanced diets, being fit, benefits of exerxise, exercise, fitspiration, fitting in exercise, healthy eating, healthy living, inspiration, Uncategorized, working out
Recently I was encouraged to write a post about what advice I could give to my college-aged self from where I am today. It took me a long time to finally get here but here I am and here’s what I would tell myself.
First of all, at 18, 19, 20 I had no idea who I really was or what exactly it was that I wanted out of life. I was a student and I was out to have fun and, to be honest, to just get through each day.
I spent a lot time laying awake at night thinking “My God, what am I going to do when I graduate?”…and then I’d panic. I had no direction for my life. So, if I could time-travel back to my 18th year, one thing I would definitely myself is take care of yourself now! Embrace fitness! Love your body and embrace it. Treat it like the temple it is because when you’re older, it’s not as easy as it once was to fit in exercise, work those muscles, and lose (or gain!) weight. Try not to struggle with the things you can’t change about yourself and work on the things you can. Stay active. And be sure to have fun! What’s the point of living if there’s no fun? Keep your heart healthy and young.
And know that it’s never too late – or too early – to start doing something you love (or you loathe) if it will make you feel better and keep you healthy. I wish I had embraced fitness at a younger age. I wish I could turn back the clocks and jump on the bandwagon as a kid. Especially knowing now that it’s attainable and not necessary to fork over a ton of money in order to stay fit and active. All you need is a good attitude and some motivation. And a good pair of sneakers!
And eating clean doesn’t have to be expensive – although, direction for eating clean is likely a lot simpler when you’re not a young,
partying college kid. Just stay away form the junk!!
Most importantly, have fun. Take advantage of all the world has to offer. Get out an literally smell the roses and get a breath of fresh air. Don’t stress yourself out over the unknown of your future, like how you’re going to pay back your student loans. (P.S. there are people out there who want to help you, like the Happiness Team from Earnest. They can help you pay back your loans quicker with their refinancing options.) Get out and literally smell the roses and get a breath of fresh air
Posted in #fitspiration, #inspiration, #motivation, #Ownit, accomplish, being fit, benefits of exerxise, fitness classes, fitspiration, fitting in exercise, healthy eating, healthy living, inspiration, staying fit, Uncategorized, working out
Tags: college, college student, embrace your body, Ernest, Ernest Happiness Team, Ernest.com, exercise, Financing options, Fitness, fitness and nutrition, fitness tips, healthy, healthy eating, healthy living, Inspiration, life, lifestyle, Love your body, love yourself, nevertoolate, Self love, working out
I saw this meme the other day on my Facebook feed and I thought how true it is and has been for many of us.
We’re just entering our second week of 2017 and, as most people do, many of us have also made New Year’s Resolutions. (Have you? Tell me about them.)
I almost never make resolutions for the new year because I know I’m more than likely setting myself up for failure. (Stop swearing. Yeah right!)
Instead, this time I have have made the decision and commitment to work harder on my strength training this year. For Christmas I had received a free-standing boxing bag, something I have wanted for a long time. I was ecstatic Christmas morning. And I have been utilizing it this past week like crazy.
In addition to the boxing, I am going to continue to my strength training in the gym (and at home) with lifting weights and, hopefully, continuously increasing the weight. Of course, this part will depend on how my back fares. I wretched it again just this morning while shoveling snow. Sometimes I feel like it’s never going to heal. But, that being said, I will work on my strength while doing my best not to injure myself any further.
30 60 (I am aiming big this time) also starts tomorrow morning and I have been so excited to get going. Don’t get me wrong, I am going to miss chocolate and those dreamy peppermint mochas, but I know how wonderful I feel when doing a Whole and committing myself to completely clean eating for 60 days has me on edge in all the good ways.
But see – this is the point of this post. Instant results would be fabulous! But it’s just not realistic. Oprah said years ago on her show that if there were a pill out there to make her lose weight she would be on it! But, unfortunately, there is no magic pill. You have to work for it. You have to. The only instant result you get is making the choice to change your life.
That’s right, in one instant you can change your life. You can commit yourself to a better lifestyle – to eating cleaner, to sleeping more, to getting enough water to drink, and to exercising.
Many years ago, when I was overweight and at my heaviest, I made that commitment. And, as you know, I haven’t looked back. I have changed my life.
At first, I had a hard time getting through my workouts. I was panting and huffing and puffing. I could barely get through three minutes. But I kept at it and I worked my way up to 10, 20, 30, 60, 120 minutes. I have often said that 20 minutes a day can change your life and I stick by that. You do not need to spend hours upon hours in the gym. But you do have to do something. Start off with a goal of even 5 minutes a day. Work your way up to 10 or 20 minutes over the weeks. See how different you feel, how easier it is to breathe, how harder you can go. Feel the difference in your body and how your clothes fit. Commit yourself to one month. Give yourself 30 days of eating better and working out even 3 times a week. I challenge you* to do that. Thirty days is not a long time. But those thirty days can change your life.
You have to work for it.
*Anyone accepting my challenge, please feel free to comment or email me and let me know you’ve accepted the challenge, or if you want fitness tips, instructions, workout ideas, or nutritional advice/healthy eating coaching.
Posted in #fitspiration, #inspiration, #motivation, balanced diets, being fit, benefits of exerxise, exercise, fitspiration, fitting in exercise, healthy eating, healthy living, inspiration, staying fit, Uncategorized, working out, working out at home
Tags: #newyearsresolutions, accomplishments, active living, benefits of exercise, boxing, challenges, changing your life, clean eating, commitment, eating clean, eating healthy, exercise, exercising, fit, Fitness, fitness and nutrition, fitness community, fitness goals, fitness inspiration, fitness instructor, fitness tips, fitspiration, fun, getting started, health, Healthy Choices, healthy eating, healthy living, Inspiration, lifestyle, lifestyle changes, making change, making time to exercise, New Years Resolutions, personal trainer, results, sleep, Weight Loss
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