Why Exercise?

I know not every person loves to exercise. But exercise doesn’t have to be a chore! With the right fitness program and the right motivation, exercise can become a habit that you actually look forward to doing. There are so many great reasons to workout, and many have been scientifically proven. For example, on the days you workout you are more creative, smarter, kinder, and you’ll sleep better that night.  Exercise can help you live longer, it makes you healthier, it can prevent many types of diseases, it makes you happy, and the list goes on and on.

Why don’t some people like exercise?

People who don’t like exercise are usually doing it for the wrong reasons. If your reason to workout is to lose weight, then you will get disappointed and most likely quit.  Humans love instant gratification, but losing weight is more of a long-term benefit. Some people approach exercise as a punishment for overeating or drinking too much. While other people may associate exercise with a negative experience from their childhood like getting chosen last for dodge ball or being pushed into a sport like tennis when they wanted to play ice hockey.

The first step in learning to like exercise is to do it for the right reasons. If your reason to exercise is to feel better, be smarter and more focused, be happier, sleep better, increase your energy, put a spark back into your sex life, and to have fun then you will be successful because exercise does provide these benefits.   And, guess what?  You’ll feel them right away!  There’s your instant gratification.

How can I make exercise a habit?

The best way to start making exercise a habit is to exercise at the same time every day. I love to exercise.  I can do it morning, afternoon, or evening but it is already a habit for me. Choose a time that is realistic.  Whether that is first thing in the morning before kids wake up or directly after work, it is important to find a time when you can’t be interrupted. I know things come up, but you and your health should be a priority. One of the many reasons why I like group classes or personal training session is that you are not holding your phone in your hand while working out which minimizes distractions and you get a better workout. The environment where you workout should be a place that is convenient and a place that you find enjoyable.  Likewise, you should enjoy the people that you see while exercising.

Another great way to make it a habit is to set triggers to remind you to exercise. You can set your workout clothes out the night before so that when you see them, it is a reminder that you planned on going to the club today. Another idea is to set an alarm on your phone for the time to go to the club or meet your trainer. These things will create triggers in your brain to workout and thus creating the habit.

How do I know what type of exercise to do?

Think back to when you were a kid. What types of movement did you do? Was it a sport, riding your bike, playing on the jungle gym, dance, running? I loved riding my bike as a kid; I would ride it over to my friends house, and we ride our bikes around the neighborhood for hours! Hello, exercise! But as a kid, we didn’t think of it like that. I believe that is one of the many reasons I like indoor cycling. Maybe there was a sport you loved to play as a kid; find the adult version. If you loved to dance, then try Zumba.

The key is to try various types of exercises and mix it up, so you don’t get bored. Find a workout that when you are done, you think to yourself, wow I did that! Feel empowered! Find something that you can do. Keep trying different workouts till you find the one or better yet two you like.

I teach Pilates and fitness to people of all levels and abilities. We find out what they like and set a goal. Together, we customize a program that works, challenges them, and encourages them!

Improving your physical well-being will improve your mental well-being, your relationships, and makes you feel good about yourself. Creating an exercise habit is the perfect way to achieve these benefits.

Don’t Let the Holidays Ruin Your Diet!!!

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So summer is officially over and the holiday season is quickly approaching…  But don’t let the holidays ruin your diet!!  Here are my top tips to stay fit this holiday season.

1. Make your workouts mandatory.  There is always an excuse to miss a workout, but don’t.  Write your workouts in your schedule and don’t miss them.  This is a busy time of year but you deserve to make time for yourself.  You will happier and if you stay with your workout schedule.  And if you are feeling lazy then take a group class or workout with a friend.  Summer bodies are made in the winter!  Especially with the parties this time of year and all the food and sweets that are readily available, this is not the time to be missing a workout.  Do at least 30 minutes of exercise 5 to 7 times a week.

2. Find balance.  On Thanksgiving it’s tradition in my family to have pumpkin pie so I will have a slice.  The important part is not to go back for seconds or thirds, that day and the next.  Find balance and moderation, don’t deny yourself and make yourself miserable, instead have reasonable portion sizes and eat healthy the majority of the time.  You will notice the healthier you eat, the less you will crave unhealthy foods.

3.  Know what you are putting into your mouth.  When you are at a party or dinner eat off a plate.  Snacking or eating from a tray and lead to over eating, and when we over eat, we gain weight.  It is important to know what you are putting in your mouth.  Health pros suggest eating a small meal or snack that is rich in fiber and protein before a party to avoid over eating.  Also, make sure to eat plenty of vegetables because they are full of nutrient dense carbohydrates that will help you stay satisfied longer than refined carbohydrates.  Another great tip of knowing what you are putting into your mouth is to make and keep a food journal.

4. Drink water.  Sometimes we mistake being thirsty for hunger. The cues from our body that tell us we are hungry and thirsty are every similar.  So staying hydrated will help you from not eating when you are not hungry. In addition, if you trying to lose weight the process of burning calories requires an adequate supply of water in order to function.  In addition, when you are exercising it creates toxins and water has a vital role in flushing them out of your body.  There are several different recommendations for water intake and it can vary from person to person, however, drinking six to eight eight-ounces glasses of water each day is a standard recommendation.  So drink up and stay hydrated.

Enjoy your holidays and stay active!  Remember that shopping at the mall should not replace your workout, but it does add to your step count.  Every day is a new start, so if you had one bad day or even two the worse thing you can do is beat yourself up about, just start fresh the next day and stay positive!  HAPPY HOLIDAYS!

Get The Skinny on Fat!

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Good fats, bad fats… what is the difference?  But there is a difference, there are good fats and bad fats to look for in your diet.

Fat is the target of much scorn, yet it serves up health benefits you can’t live without.  Fat supplies essential fatty acids (EFAs).  Your body is incapable of producing EFAs, known as linoleic acid and alpha-linolenic acid, so it must come from your diet.  In addition, fat carries vitamins A, D, E, and K, which are fat soluble vitamins, into and around the body.

Fat is also necessary for maintaining healthy skins, and plays an important role in promoting proper eyesight and brain develop in babies and children.

Although fat does good, it is usually the culprit in the battle of the bulge.  And it is easy to understand since fat contains 9 calories per gram.  Good fat or bad fat, it packs more than twice the calories per gram than carbohydrates and protein.  Yet, it’s a mistake to equate dietary fay with body fat.  You can get fat eating carbs and protein, even if you eat little dietary fat.  Excess calories from any source is what is responsible for weight gain, not fat per se.  If weight gain is your concern then watching your total calorie intake.

There is an established link between fat intake and heart disease and stroke.  Diets rich in saturated fat and trans fat, both “bad” fats, raise blood cholesterol concentrations, contributing to clogged arties that block the blood flow.

When it comes to fat quantity and quality count.  Make sure you read the labels on your food!

To understand the game, you need to know the players.  There are four major types of fats:

  • monounsaturated fats (good fats)
  • polyunsaturated fats (good fats)
  • trans fats (bad fats)
  • saturated fats (bad fats)
GOOD FATS
Monounsaturated fat Polyunsaturated fat
  • Olive oil
  • Canola oil
  • Sunflower oil
  • Peanut oil
  • Sesame oil
  • Avocados
  • Olives
  • Nuts (almonds, peanuts, macadamia nuts, hazelnuts, pecans, cashews)
  • Peanut butter
  • Soybean oil
  • Corn oil
  • Safflower oil
  • Walnuts
  • Sunflower, sesame, and pumpkin seeds
  • Flaxseed
  • Fatty fish (salmon, tuna, mackerel, herring, trout, sardines)
  • Soymilk
  • Tofu

 

Saturated fats and trans fats are known as the “bad fats” because they increase your risk of disease and elevate cholesterol.

Appearance-wise, saturated fats and trans fats tend to be solid at room temperature (think of butter or traditional stick margarine), while monounsaturated and polyunsaturated fats tend to be liquid (think of olive or corn oil).

BAD FATS
Saturated fat Trans fat
  • High-fat cuts of meat (beef, lamb, pork)
  • Chicken with the skin
  • Whole-fat dairy products (milk and cream)
  • Butter
  • Cheese
  • Ice cream
  • Palm and coconut oil
  • Lard
  • Commercially-baked pastries, cookies, doughnuts, muffins, cakes, pizza dough
  • Packaged snack foods (crackers, microwave popcorn, chips)
  • Stick margarine
  • Vegetable shortening
  • Fried foods (French fries, fried chicken, chicken nuggets, breaded fish)
  • Candy bars

If you are concerned about your weight or heart health, rather than avoiding fat in your diet, try replacing trans fats and saturated fats with good fats. This might mean replacing fried chicken with fresh fish, swapping some of the meat you eat with beans and legumes, or using olive oil rather than butter.

  • Try to eliminate trans fats from your diet. Check food labels for trans fats. Avoiding commercially-baked goods goes a long way. Also limit fast food.
  • Limit your intake of saturated fats by cutting back on red meat and full-fat dairy foods. Try replacing red meat with beans, nuts, poultry, and fish whenever possible, and switching from whole milk and other full-fat dairy foods to lower fat versions.
  • Eat omega-3 fats every day. Good sources include fish, walnuts, ground flax seeds, flaxseed oil, canola oil, and soybean oil.

Banana Berry Smoothie

I make a smoothie every day!  I throw fruit, veggies, and my favorite protein powder in the blender.  It is a great way to get lots of good nutrients and it really fills you up!  Here is my favorite smoothie recipe:

1 cup almond milk (unsweetened or fat free milk)

1 cup frozen berries

1 cup raw spinach

1 medium banana

1 scoop of your favorite protein powder

optional 1/2 cup of water to reach desired consistency

*blend together and ENJOY!!

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“Don’t Sacrifice Style for Functionality”




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I wanted to share my experience I had the other day…..  I was introduced to a clothing company from a good friend of mine.  I am looking for something fabulous for an upcoming video shoot for a Pilates DVD I am making (more details to come!!!).  They told me about this company based in Newport Beach and raved about the quality and style.  So I went to check out their collection on this past Monday and I fell in love!!!!  The company is Delanowear.

Here is more about Delanowear found on their website www.Delanowear.com:

 

 

Sparked by their love of dance, Tamara and Britt, a mother and daughter duo, created this high-end active wear line to be multifunctional and stylish for every-day comfort. “Sacrificing style for functionality is not part of our philosophy,” says Tamara. Wanting to fulfill a void in luxury women’s active wear, this duo created Delanowear to satisfy those women who crave fashion forward designs in everything they wear.

Based in Newport Beach, California, the Delanowear collection delivers versatility while focusing on comfort, high quality, and everyday functionality. The collection is hand-crafted in the USA and constructed of some of the most durable sportswear fabrics such as Supplex®.  We have a custom blend cashmere that has the stretch of our Supplex® but the feel of your favorite sweater. This lightweight, indestructible, and fade-resistant fabric feels like cotton, but has the sustainability of nylon. This wrinkle-free and quick drying fabric can be worn throughout your day. All garments are crafted and embellished with fabrics from Brazil, zippers from Switzerland, and only the finest trims available.

 

 

Check them out at www.Delanowear.com you will not be disappointed!!!  And stay tuned for more on my upcoming workout video wearing the Delanowear collection!

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