Happy New Year from BFIT!!!- 5 Ways to Detox

Happy New Year!!! Hey guys I know it has been awhile since I last posted. Well I am back and ready to take on the new year with a positive outlook. The first of the year is always an ideal time to set up your new goals and priorities. Many of you may be searching for a way to make a healthy lifestyle change. I believe a detox is a great way to start the year off right and rid your body of toxins. It doesn’t have to be anything complicated. However, you should try to detox a minimum of 3 days or more.

Here are 5 quick ways you can cleanse your body and get started on a new healthy you for 2013.

1. Eat clean, whole and fresh  foods. Eat organic as much as possible. Limit your intake of sugars, refined carbs, processed and packaged foods. Also, try cutting out gluten, dairy, caffeine and alcohol.

2. Increase your water intake. Aim to drink 6-8 glasses of water a day. Try adding a dash of lemon juice to assist with the removal of toxins.

3. Avoid meat and increase your consumption of fruits and vegetables. While detoxing, it is ideal to eat vegetables either raw or steamed.  Try eating a rainbow of foods to ensure you getting a variety of vitamins.

4. Get active. Exercise is key to detoxing. When you sweat it helps the body eliminate toxins.

5. Relax and rest. Try stretching or pick up a yoga class. You may also want to try getting a relaxing massage to help with the detoxing process.

After a period of detoxing, you are guaranteed to feel healthier and have more energy. You are doing something great for yourself. Take control and get started on your detox today.

Happy detoxing,

B.

Some Interesting Fitness Facts…

Here are some interesting fitness facts to help inspire you. Some of them may not come as surprise, yet some may get you off that couch and get moving.

1. Losing weight starts first in the mind. It is often said…where the mind goes the body will follow.
2. Understand once fat cells are created, you will not be able to lose them only shrink them.
3. Between birth and old age, you will walk about 70,000 miles.
4. To lose a pound you need a 3500 calorie deficit.
5. Muscle burns fat. If you have a certain amount of muscle on your body you can eat a reasonable diet without gaining weight.
6. Interval training can help your body become a fat-burning inferno.
7. If you can’t carry on a conversation while you are exercising, you may be training too hard.
8. Just because an item is “organic” doesn’t mean it is always good for you.
9. Just because an item says it is “whole grain” doesn’t mean it is always good for you.
10. Not all skinny people are healthy.
11. Exercise is the best stress reliever.
12. Exercise can boost your bad mood.
13. If your spouse is active, more than likely you will be active too.
14. Enriching your diet with omega 3 fatty acids will boost your energy and brainpower.
15. You are never too old to start a fitness program.
16. The more you exercise, the more your body learns to burn fat rather than storing it.
17. The “best time to exercise” is when it works for you.
18. You are more likely to stick with your workout routine if you have support.
19. You lose one-half pound of muscle every year after age of 30.  Strength training can help reverse this.
20. You don’t need a  gym membership to strength train or BFIT (www.bfithouston.com).

B.

Consistency

I just want to encourage you to be consistent in your workout goals. The only way you will progress and achieve your goals is to keep working. You can not continue to start and stop a program and expect to see results. You are closer than you think and consistency is the key! Just stick with it. 

Quick Ideas from a Snack Queen

I love snacking and it is crucial for me to always have the best snacks on hand. It is especially vital to have good healthy snacks between meals if you are trying to lose weight. The point of snacking is help prevent binging or overeating at breakfast, lunch, or dinner. And even if you are not trying to lose weight, snacking is always fun.

I personally don’t always like relying on manufactured snacks. This can become expensive in the long run. It’s always best to create your own snack. Having many different kinds of snacks available helps to avoid boredom.  Here is a list of snacks between 150-200 calories. You can mix them up and come up different combinations. Enjoy!

• 3 cups of popcorn-Try adding several tablespoons of corn kernels in a brown paper bag and place in the microwave. Listen for the popping to avoid burning, then coat with salt or cinnamon for taste.
• Small apple and slice of cheese
• Apple with 1 to 1 1/2 tablespoon of a nut butter(almond, peanut, cashew, or pecan)
• 40 to 50 unsalted pistachios or 15 almonds, cashews or whole pecans
• 1/2 apple and 3 oz water-packed tuna
• Protein shake
• 2.5 oz grilled chicken breast with celery sticks
• 2 hard boiled eggs
• 1/3 cup of trail mix
• Sliced cucumbers in vinegar
• 1 cup of edamame beans
• 8 Wheat Thins with 1oz of cheese
• Fresh veggies with 1/4 cup of guacamole
• 1 cup of low fat yogurt with berries
• 10 to 15 baby carrots or fresh cut veggies with 2 tablespoons hummus
• 5 ounces of low-fat Greek yogurt with 1 to 2 teaspoons honey or strawberries
• 1 cup of grapes with 1 ounce of cheese
• 15 whole grain tortilla chips with guacamole
• 1 slice of whole wheat bread with nut butter and bananas
• 1/2 cup of frozen yogurt
• 2 squares of dark chocolate
• 2 cups of fruit salad
• 4 oz of low fat cottage cheese with 3/4 cup of fresh fruit
• 1 cup strawberries dipped in 1 tablespoon of dark chocolate

10 Ways to Stay Motivated to Sweat!

Maintaining consistency in a weight loss program can be challenging at times. Many times you will have to dig deep within to stay motivated and to maintain the course. Remember all things are possible and it starts in the mind. If you believe you can achieve a certain goal it will come to past. Now will it be easy…Ummm, I didn’t say that but keep pressing and you will like what you see on the other side. Here a 10 ways to stay motivated and stay in the game.

1. Sign up for a Race. Many of us like to challenge ourselves and desire to succeed in competitions. So find a local race in your area and sign up today.
2. Buy some new workout gear. I must admit a fresh pair of tennis makes me feel like I can run for days. But if that’s not your thing…Get something that you can feel good in and sport while working out.
3. Buy a new exercise gadget. Find a workout gadget that tracks your calories burned throughout the day from being active. This could motivate you to to beat each day’s calorie goal set.
4. Find a workout buddy or an accountability partner.  It has been proven that people are more successful when they have accountability to someone or a group. Share your struggles and praises them each day. I use this often and it works.
5. Design a ipod/mp3 playlist that can keep you pumped up and exercising for 45 min or more.  Don’t stop until the playlist stops. Personally, I love old school music and fast dirty south music. Sometimes I forget I’m working out because I enjoy my music so much.
6. Blackmail yourself. I know this sounds crazy, but if your tired of looking the same way you have to do something about it. So take a photo in a swimsuit or shirtless(men) and put it on the fridge and make a commitment to transform that body. Or better yet email the photo to friend that can post the pic if you do not show any significant improvement in 12 weeks. Make sure you discuss this with your friend first. I don’t want to see any friendships ruined over this.
7. Link your exercise to your health. Have you had your cholesterol check lately? Do you know your LDL or HDL levels?  Set a goal to lower your LDL levels(bad cholesterol) and raise HDL(good cholesterol) both which are affected with food and exercise.
8. Think of exercise as painting a new coat over your body. Each time you exercise you are getting a fresh new coat over the old body.
9. Schedule a body composition tests every 2 months. This way you will have a clear idea of your progress not only in weight loss but in gaining and losing muscle.
10. Create a vision board. A vision board can help you mentally to keep your desired body image in front of you for motivation.

Stick with it. Consistency is the key. Don’t give up on yourself. You were made to win!!!

B.

http://www.bfithouston.com

Follow me at @B_FIT

Facebook: https://www.facebook.com/BFITTRAINING

Are Your Shoes Expired?

How long have you been wearing the same shoes to the gym or to workout? Chances are if you have not changed your shoes within a year, you are way overdue for a new pair. Worn out shoes that are not replaced properly will wreak havoc on your legs and joints. Shoes lose their shock absorption, cushioning and stability over time. Inadequate cushioning and support will set you up to have knee problems, shin splints, or other joint issues in the long run.  Also failure to replace your shoes can lead to overuse injuries, so the best thing to do is to replace your shoes when their worn out.  

So how often should you replace your shoes? Well the general guideline is approximately 350 to 500 miles. This number is also contingent on body weight, frequency of use, and the surface you workout on. Mark on your calendar when you purchase a new pair of tennis shoes and be cognizant of how often you use them. Pay attention to how you feel in your shoes. For instance, If you feel your shoes are lacking support or your getting shin splints more often, these could be a signs of old shoes. Try twisting the shoe, if it twists really easily that could also be a sign.  Finally, do a comparison of your recent shoe to a newer pair.  If you think the newer ones offers better support more than likely you need to replace your old shoes. 

Now use this knowledge the best way you see fit. The more you know, the better decisions you will make in the long run. Again be wise and toss out those old shoes. 

-B. 

Certified Personal Trainer 

http://www.bfithouston.com

 

 

 

 

 

The Missing Element…

Could you be missing out on the most simple thing to assist you with your weight loss goals? That simple but yet powerful element of I am speaking of is WATER!!!

Water makes up about 75% of your body and is vital our existence. It is crucial for cellular function at every level in the body. That lovely lean muscle we work at gaining in leui of fat, is predominantly water. When the muscles are adequately hydrated, the muscles look toned and it increases your body’s ability to burn fat. This is a win-win situation here.

You must understand that weight loss can not occur unless you drink a sufficient amount of water. Drinking water throughout the day, keeps you hydrated and alert.   Make it a habit  at every meal. Sometimes, when you think you are hungry, it simply the body wanting and craving water. Water helps to suppress the appetite and blunts cravings.

Personally, I would say 99% percent of the time water is my drink of choice. I am always armed and ready with my water bottles like I am going to combat. I am serious about my water intake. I prefer to eat my calories rather than waste them away drinking some sugary liquid that is not good for me. It is a part of who I am and when I don’t have it, I know something is missing. My water bottle is never far away.

Losing weight and maintaining weight loss depends on adequate hydration.Try drinking more than the recommended 8 cups a day. I always advise my clients to take their body weight and divide it by 2. I tell them this is the amount of water in (oz ) to aim at drinking each day, if not more.

Now I can understand if you want something fancier than plain old water. Try the following to perk up you water and make it refreshing.

• Add strawberries
• Slices of lemon or lime
• Peppermint leaves
• Slices of cucumber

You can be creative without adding or creating extra calories. Give it try, no excuses. So drink up… Cheers!