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.

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