Are you PIGGIN' out on STRESS?
Stress creates an increase in the hormone cortisol, and chronic stress creates a chronic increase in cortisol. This is a problem because is slows your metabolism, leads to cravings and is linked to greater levels of abdominal fat storage.
Identify the sources of stress in your life.
True sources of stress aren’t always obvious, and many times they are overshadowed by our own thoughts, feelings, and behaviors. Sure, you may know that you’re constantly worried about work deadlines. But maybe it’s your Procrastination, rather than the actual job demands, that leads to deadline stress. So look closely at your habits, attitude, and excuses in order to find the underlining stress factors.
Find ways to cope with the stress. There are many ways to deal with stress. In our fast paced world we always look for the "quick fix" to a problem but this is the last thing we want to do hen dealing with stress factors because it often leads to unhealthy habits like Smoking, Drinking, Overeating, and in some cases illegal drug use.
If The Way You're Currently Dealing With Stress IS NOT contributing to your health and well-being then its time to find an ALTERNATIVE SOLUTION.
Taking up a New Hobby, Exercise, being actively involved with the community, or just making time to relax and have some fun are great ways to reduce your stress levels.
For More information on how to make fitness a part of your stress relief shoot me an e-mail fitandfly6@gmail.com
Thursday, March 4, 2010
Wednesday, March 3, 2010
Have you made progress or did your motivation sizzle out?
As the second month of 2010 comes to a close, where do you stand with your resolutions?
Have you made progress or did your motivation sizzle out?
Most people wait around for motivation to strike them like a lightning bolt. Well, I've got news: motivation isn't something that happens to you - it's something that you create for yourself.
If you don't feel motivated to achieve your goals, it is likely due to mental roadblocks that hold you hostage.
Read the following 21 Mindset Tips and prepare your mind for success.
Success comes first in the mind, so visualize yourself accomplishing your goals.
Remember, you are the only person who can hold you back.
Forgive yourself and love yourself despite past failures.
Decide what is important in your life, and focus on that.
Conquer each negative thought the moment it enters your mind, when it is weakest.
Give up the idea that things won't go right unless you worry about them.
If you bring the body of your dreams to the point of resolve, then you'll soon be living in it.
Look towards your future, if you believe the best is yet to come then it will be.
You become what you think about most.
The margin between success and failure is very small and easily bridged by determination.
Start your day by accomplishing your hardest task first.
Set small attainable goals, rather than one monumental goal.
Convince yourself that exercise is fun, and it will be.
Know your big reason why.
Create a motivating play list of songs to use as the sound track to your workout sessions.
Every decision you make leads you either closer toward achieving your goal, or farther from it.
If you think you're a fat person, then you'll stay fat. If you think you're fit, then you soon will be.
Once you've set your goal, your attitude either pushes you toward accomplishment or failure.
If you don't know exactly where you want to go, you will likely end up someplace else.
You can have the body of your dreams, but first you must give up the belief that you can't.
You can only have two things in life: excuses or results.
If you're sick and tired of making excuses, then contact me today to get started on a results-driven fitness program.
Have you made progress or did your motivation sizzle out?
Most people wait around for motivation to strike them like a lightning bolt. Well, I've got news: motivation isn't something that happens to you - it's something that you create for yourself.
If you don't feel motivated to achieve your goals, it is likely due to mental roadblocks that hold you hostage.
Read the following 21 Mindset Tips and prepare your mind for success.
Success comes first in the mind, so visualize yourself accomplishing your goals.
Remember, you are the only person who can hold you back.
Forgive yourself and love yourself despite past failures.
Decide what is important in your life, and focus on that.
Conquer each negative thought the moment it enters your mind, when it is weakest.
Give up the idea that things won't go right unless you worry about them.
If you bring the body of your dreams to the point of resolve, then you'll soon be living in it.
Look towards your future, if you believe the best is yet to come then it will be.
You become what you think about most.
The margin between success and failure is very small and easily bridged by determination.
Start your day by accomplishing your hardest task first.
Set small attainable goals, rather than one monumental goal.
Convince yourself that exercise is fun, and it will be.
Know your big reason why.
Create a motivating play list of songs to use as the sound track to your workout sessions.
Every decision you make leads you either closer toward achieving your goal, or farther from it.
If you think you're a fat person, then you'll stay fat. If you think you're fit, then you soon will be.
Once you've set your goal, your attitude either pushes you toward accomplishment or failure.
If you don't know exactly where you want to go, you will likely end up someplace else.
You can have the body of your dreams, but first you must give up the belief that you can't.
You can only have two things in life: excuses or results.
If you're sick and tired of making excuses, then contact me today to get started on a results-driven fitness program.
Monday, February 15, 2010
5 Stupid Things Healthy People Do
You are not a stupid person. Not by any means.In fact, it's my guess that you're healthier than most. You probably exercise regularly. You watch what you eat. You keep up-to-date on the latest health concerns. You don't binge on sugar. And you never - ever - eat fast food. Well, almost never.But you do have a few unhealthy skeletons in your closet -ones that you probably aren't even aware of. The following 5 Stupid Things are frequently committed by health conscious people. Once you break these bad habits, you'll find that achieving your weight loss goals just became a whole lot easier.
1. You're Dehydrated
It has been said that 75 percent of the population is chronically dehydrated. Would you disagree? When was the last time that you actually drank 8 glasses of water in a day?
Dehydration occurs when more fluid leaves your body than is taken in. Symptoms include: fatigue, irritability, headaches, nausea, rapid heart rate, and, in extreme cases, even death.
Dehydration also slows your metabolism, which hinders weight loss.You shouldn't wait until the feeling of thirst or dry mouth hits you, at that point damage has already been done. Instead, constantly rehydrate throughout your day to avoid dehydration. The best way to do this is to incorporate water into your daily schedule. Have a water bottle at your desk and train yourself to sip on it often, and get into the habit of drinking a full glass of water with each meal and snack.
2. You Eat Out Too Often
Research suggests that most people eat out one out of every 4 meals and snacks. That's an average of once a day.
Restaurant food is designed to do one thing: to taste good. In order to increase eating pleasure, each item is loaded with fat, salt and sugar. This causes you to eat way more calories than you actually need.
Even when you order ‘healthy' items, you're still taking in more calories and fat grams than you would if you had prepared the item at home. Imagine the last salad you ordered out. Didn't it come with cream dressing, croutons, cheese sprinkles and a piece of butter laden bread on the side?The main reason people eat out is for convenience, so with a little organization you'll find that preparing your own meals takes less time than you thought it would. On the weekend sit down and plan out your meals for the week. Then go to the grocery store and stock up on everything you'll need for those meals. Pack your lunch and snacks each night before bed, then grab it on your way out the door in the morning. When you prepare dinner at home, make enough for at least the next day as well. Your efforts will pay off both in terms of weight loss and in money saved.
3. You're Sleep Deprived
In Gallup Poll surveys, 56% of the adult population reported that drowsiness is a problem in the daytime. That's more than half of us that clearly don't get enough sleep.
Healthy adults require 7-8 hours of sleep each night. When you fail to meet this need your body goes into sleep debt, which continues to accumulate indefinitely until you catch up.
A lack of sleep negatively affects your immune system, your nervous system, and interferes with healthy hormone release and cellular repairs.The best way to combat sleep deprivation is to set a scheduled bedtime. Your body will benefit from a consistent sleeping and waking routine, and you're sure to get all the rest you need. If you have trouble falling asleep once you're in bed, then try these two tips. First, make sure that you don't drink any caffeinated beverages after lunchtime. Second, don't eat for three hours before you go to bed. This helps eliminate sleeplessness due to indigestion, and will also turbo-charge your weight loss.
4. You're Stressed Out
I don't have to tell you that we are living in a fast-paced world and that most of us have stress levels that are through the roof. But what you might not realize is that your stress levels are making you fat.
Stress creates an increase in the hormone cortisol, and chronic stress creates a chronic increase in cortisol. This is a problem because is slows your metabolism, leads to cravings and is linked to greater levels of abdominal fat storage.
The vicious cycle of stress and weight gain goes around and around. Stress causes you to eat emotionally, and your raised cortisol levels cause that food to be stored as fat.One of the most effective ways to instantly eliminate stress is to sit down and write out a list of all the things that are bothering you. This should include things that you need to get done, issues that weigh on your mind and anything you believe contributes to your stress level. Once it's all down on paper, organize it like a to-do list and start resolving each item. Doing so will get the stress off of your mind and will put your body into the motion of resolving each issue.
5. You're on Exercise Autopilot
You do the same thing each and every time you exercise. Same machines, same pace, same duration. While your routine sure feels comfortable, your results have long since halted.
A plateau occurs when your body adapts to your routine and weight loss stops. It is incredibly frustrating, and totally avoidable.
You don't have to increase the amount of time that you spend exercising in order to see quicker, faster results. It's all about challenging your body. There are two simple ways to instantly increase the effectiveness of your exercise routine. First, increase your pace. Secondly, increase your intensity. Constantly vary your speed and intensity in order to keep your muscles guessing and adapting. Another way to break through the exercise plateau is to do something totally new. If you regularly use weight machines then start using free weights. If you normally jog on the treadmill then start using the bike.
Instant Accountability
Do you have a weight loss goal that you're working toward? Post it on Facebook, and get instant accountability from friends and family. Be specific with your post. Include the exact amount that you aim to lose and the date that you'll lose it by. You may be surprised how encouraging and supportive your friends will be - it may be exactly the motivating boost that you need to achieve your goal.
Gourmet Open-Faced Salmon Sandwich
Open-faced sandwiches are great for cutting out extra calories while trying to lose weight. This recipe calls for sprouted grain bread, which is flourless bread that is densely packed with nutrients. Store your sprouted grain bread in the freezer, since it is made without preservatives or chemicals to promote shelf life. Yield: 2 servingsHere's what you need:
1 sprouted grain bun
2 Tablespoons hummus
1/2 cup arugula
Half of an avocado, peeled, pitted and sliced
6 oz smoked salmon
2 thin slices of onion
4 slices of heirloom tomato
Salt and pepper to taste
Spread each piece of the bun with 1 Tablespoon of hummus. Top each with half the arugula, avocado, salmon, onions, and tomato.
Season with freshly ground sea salt and pepper. Nutritional Analysis: One serving equals: 267 calories, 9g fat, 25g carbohydrate, 6g fiber, and 22g protein
1. You're Dehydrated
It has been said that 75 percent of the population is chronically dehydrated. Would you disagree? When was the last time that you actually drank 8 glasses of water in a day?
Dehydration occurs when more fluid leaves your body than is taken in. Symptoms include: fatigue, irritability, headaches, nausea, rapid heart rate, and, in extreme cases, even death.
Dehydration also slows your metabolism, which hinders weight loss.You shouldn't wait until the feeling of thirst or dry mouth hits you, at that point damage has already been done. Instead, constantly rehydrate throughout your day to avoid dehydration. The best way to do this is to incorporate water into your daily schedule. Have a water bottle at your desk and train yourself to sip on it often, and get into the habit of drinking a full glass of water with each meal and snack.
2. You Eat Out Too Often
Research suggests that most people eat out one out of every 4 meals and snacks. That's an average of once a day.
Restaurant food is designed to do one thing: to taste good. In order to increase eating pleasure, each item is loaded with fat, salt and sugar. This causes you to eat way more calories than you actually need.
Even when you order ‘healthy' items, you're still taking in more calories and fat grams than you would if you had prepared the item at home. Imagine the last salad you ordered out. Didn't it come with cream dressing, croutons, cheese sprinkles and a piece of butter laden bread on the side?The main reason people eat out is for convenience, so with a little organization you'll find that preparing your own meals takes less time than you thought it would. On the weekend sit down and plan out your meals for the week. Then go to the grocery store and stock up on everything you'll need for those meals. Pack your lunch and snacks each night before bed, then grab it on your way out the door in the morning. When you prepare dinner at home, make enough for at least the next day as well. Your efforts will pay off both in terms of weight loss and in money saved.
3. You're Sleep Deprived
In Gallup Poll surveys, 56% of the adult population reported that drowsiness is a problem in the daytime. That's more than half of us that clearly don't get enough sleep.
Healthy adults require 7-8 hours of sleep each night. When you fail to meet this need your body goes into sleep debt, which continues to accumulate indefinitely until you catch up.
A lack of sleep negatively affects your immune system, your nervous system, and interferes with healthy hormone release and cellular repairs.The best way to combat sleep deprivation is to set a scheduled bedtime. Your body will benefit from a consistent sleeping and waking routine, and you're sure to get all the rest you need. If you have trouble falling asleep once you're in bed, then try these two tips. First, make sure that you don't drink any caffeinated beverages after lunchtime. Second, don't eat for three hours before you go to bed. This helps eliminate sleeplessness due to indigestion, and will also turbo-charge your weight loss.
4. You're Stressed Out
I don't have to tell you that we are living in a fast-paced world and that most of us have stress levels that are through the roof. But what you might not realize is that your stress levels are making you fat.
Stress creates an increase in the hormone cortisol, and chronic stress creates a chronic increase in cortisol. This is a problem because is slows your metabolism, leads to cravings and is linked to greater levels of abdominal fat storage.
The vicious cycle of stress and weight gain goes around and around. Stress causes you to eat emotionally, and your raised cortisol levels cause that food to be stored as fat.One of the most effective ways to instantly eliminate stress is to sit down and write out a list of all the things that are bothering you. This should include things that you need to get done, issues that weigh on your mind and anything you believe contributes to your stress level. Once it's all down on paper, organize it like a to-do list and start resolving each item. Doing so will get the stress off of your mind and will put your body into the motion of resolving each issue.
5. You're on Exercise Autopilot
You do the same thing each and every time you exercise. Same machines, same pace, same duration. While your routine sure feels comfortable, your results have long since halted.
A plateau occurs when your body adapts to your routine and weight loss stops. It is incredibly frustrating, and totally avoidable.
You don't have to increase the amount of time that you spend exercising in order to see quicker, faster results. It's all about challenging your body. There are two simple ways to instantly increase the effectiveness of your exercise routine. First, increase your pace. Secondly, increase your intensity. Constantly vary your speed and intensity in order to keep your muscles guessing and adapting. Another way to break through the exercise plateau is to do something totally new. If you regularly use weight machines then start using free weights. If you normally jog on the treadmill then start using the bike.
Instant Accountability
Do you have a weight loss goal that you're working toward? Post it on Facebook, and get instant accountability from friends and family. Be specific with your post. Include the exact amount that you aim to lose and the date that you'll lose it by. You may be surprised how encouraging and supportive your friends will be - it may be exactly the motivating boost that you need to achieve your goal.
Gourmet Open-Faced Salmon Sandwich
Open-faced sandwiches are great for cutting out extra calories while trying to lose weight. This recipe calls for sprouted grain bread, which is flourless bread that is densely packed with nutrients. Store your sprouted grain bread in the freezer, since it is made without preservatives or chemicals to promote shelf life. Yield: 2 servingsHere's what you need:
1 sprouted grain bun
2 Tablespoons hummus
1/2 cup arugula
Half of an avocado, peeled, pitted and sliced
6 oz smoked salmon
2 thin slices of onion
4 slices of heirloom tomato
Salt and pepper to taste
Spread each piece of the bun with 1 Tablespoon of hummus. Top each with half the arugula, avocado, salmon, onions, and tomato.
Season with freshly ground sea salt and pepper. Nutritional Analysis: One serving equals: 267 calories, 9g fat, 25g carbohydrate, 6g fiber, and 22g protein
Saturday, February 13, 2010
Hummus
Ingredients
1 clove garlic
1 (19 ounce) can garbanzo beans, half the liquid reserved
4 tablespoons lemon juice
2 tablespoons tahini
1 clove garlic, chopped
1 teaspoon salt
black pepper to taste
2 tablespoons olive oil
Directions
In a blender, chop the garlic. Pour garbanzo beans into blender, reserving about a tablespoon for garnish. Place lemon juice, tahini, chopped garlic and salt in blender. Blend until creamy and well mixed.
Transfer the mixture to a medium serving bowl. Sprinkle with pepper and pour olive oil over the top. Garnish with reserved garbanzo beans.
1 clove garlic
1 (19 ounce) can garbanzo beans, half the liquid reserved
4 tablespoons lemon juice
2 tablespoons tahini
1 clove garlic, chopped
1 teaspoon salt
black pepper to taste
2 tablespoons olive oil
Directions
In a blender, chop the garlic. Pour garbanzo beans into blender, reserving about a tablespoon for garnish. Place lemon juice, tahini, chopped garlic and salt in blender. Blend until creamy and well mixed.
Transfer the mixture to a medium serving bowl. Sprinkle with pepper and pour olive oil over the top. Garnish with reserved garbanzo beans.
Rice With Black Beans
Ingredients
1 onion, chopped
1 tablespoon vegetable oil
1 (14.5 ounce) can stewed tomatoes
1 (15 ounce) can black beans, undrained
1/2 teaspoon dried oregano
1/2 teaspoon garlic powder
1 cup brown rice
Directions
In a large saucepan, cook and stir onion in oil until tender and translucent, but not brown. Add tomatoes, beans, oregano and garlic powder. Bring to boil. Stir in rice, return mixture to a boil. Reduce heat to simmer, and cover.
Let mixture simmer for 5 minutes. Remove pan from heat and let stand 5 minutes before serving.
1 onion, chopped
1 tablespoon vegetable oil
1 (14.5 ounce) can stewed tomatoes
1 (15 ounce) can black beans, undrained
1/2 teaspoon dried oregano
1/2 teaspoon garlic powder
1 cup brown rice
Directions
In a large saucepan, cook and stir onion in oil until tender and translucent, but not brown. Add tomatoes, beans, oregano and garlic powder. Bring to boil. Stir in rice, return mixture to a boil. Reduce heat to simmer, and cover.
Let mixture simmer for 5 minutes. Remove pan from heat and let stand 5 minutes before serving.
Thursday, February 11, 2010
Vegan Black Bean Burgers
This delicious black bean veggie burger recipe works well as long as you follow the directions and proportions as given. As far as the ingredients go, this is a very flexible veggie burger recipe. You just need to watch out for the dry/wet balance.
It works fine to substitute peppers for onion, or celery, in this black bean recipe, and I used only one clove of garlic. Grated carrots would be another possible substitution. I made the bread crumbs in the food processor using thick dry crusts.
Makes 10 large black bean veggie burgers.
Ingredients:
2 cups black beans cooked (Shelley cooks extra and freezes*)
1 Tbsp cooking oil
1/2 cup green pepper, chopped fine
1/2 cup red onion, chopped fine
1 large stalk celery, chopped fine
2 - 4 cloves garlic minced (depends how much you like garlic)
2 tsp cumin
2 tsp paprika
1/4 tsp cayenne pepper
Salt and pepper to taste
1/4 cup hummus
1 Tbsp soy sauce or Braggs Liquid Aminos
1/2 cup quick oats
2 slices dry whole wheat bread crumbled into tiny pieces (hint: blender or food processor works great)
Directions:
Heat oil in a frying pan on medium low
Sauté garlic & onion in oil until soft
Add the celery & pepper, fry until softened
Mix in the herbs & spices and heat through
Mash or puree half the beans
Add reserved beans and all other ingredients EXCEPT hummus and liquid seasoning
Mix well by hand
Add enough of the hummus or liquid seasoning to moisten mixture fairly well
Mixture may seem a little sticky, but it's better than a bit dry, because they WILL dry out while cooking
Form 10 flat patties and cook on medium until brown, approx. 10 min per side
Fantastic with a little brown mustard, horseradish and sweet pickle
It works fine to substitute peppers for onion, or celery, in this black bean recipe, and I used only one clove of garlic. Grated carrots would be another possible substitution. I made the bread crumbs in the food processor using thick dry crusts.
Makes 10 large black bean veggie burgers.
Ingredients:
2 cups black beans cooked (Shelley cooks extra and freezes*)
1 Tbsp cooking oil
1/2 cup green pepper, chopped fine
1/2 cup red onion, chopped fine
1 large stalk celery, chopped fine
2 - 4 cloves garlic minced (depends how much you like garlic)
2 tsp cumin
2 tsp paprika
1/4 tsp cayenne pepper
Salt and pepper to taste
1/4 cup hummus
1 Tbsp soy sauce or Braggs Liquid Aminos
1/2 cup quick oats
2 slices dry whole wheat bread crumbled into tiny pieces (hint: blender or food processor works great)
Directions:
Heat oil in a frying pan on medium low
Sauté garlic & onion in oil until soft
Add the celery & pepper, fry until softened
Mix in the herbs & spices and heat through
Mash or puree half the beans
Add reserved beans and all other ingredients EXCEPT hummus and liquid seasoning
Mix well by hand
Add enough of the hummus or liquid seasoning to moisten mixture fairly well
Mixture may seem a little sticky, but it's better than a bit dry, because they WILL dry out while cooking
Form 10 flat patties and cook on medium until brown, approx. 10 min per side
Fantastic with a little brown mustard, horseradish and sweet pickle
Wednesday, February 10, 2010
Fit And Fly Nation Boot Camp @ Kairos Community Church
BOOT CAMP is an affordable way to get the proper, motivation, tools, and support your need in order to transform your body and create a healthier lifestyle.
What You Get As A Participant
• Meet 4x A Week In A Group Personal Training Setting
• Custom Off Day Workout Program
• Access To The Most Advanced Nutrition Program On The Market
Participants will meet with our personal trainers in a group personal training setting in their designated class. Each session is 60 minutes long and will focus on your cardiovascular fitness, muscle strength/endurance, and your flexibility.
WAIT THERE'S MORE
Each participant will have a custom off day workout program created for them to complete on their days off from training in the group class. From your online client homepage, you can access your monthly workout calendar, online nutrition program, and e-mail your personal trainer with any questions you may have about the program.
WHAT YOU'LL NEED
• Athletic shoes • Exercise mat • Weightlifting gloves (optional) • Pair of 5 and 10 lb. dumbbells • Water
WHAT TO EXPECT
Each day of training is different, designed to work various areas of the body to improve your overall health and provide you the motivation you need for rapid results.
• Static and rhythmic stretching • Running /walking • Military exercise drills • Stair climbing • Calisthenics • Resistance training • Plyometrics (speed/strength training drills) • Free weight exercises • Bands • Ab and all-around core training • Agility and power drills • Partner drills
THE COST:
The cost for each month of participation is only 160.0 0 you can register online at http://www.myfitandfly.com/ or at Kairos Community Church February 19th & 20th. For more informatoin please contact Reginald Lewis at reggie@myfitandfly.com
What You Get As A Participant
• Meet 4x A Week In A Group Personal Training Setting
• Custom Off Day Workout Program
• Access To The Most Advanced Nutrition Program On The Market
Participants will meet with our personal trainers in a group personal training setting in their designated class. Each session is 60 minutes long and will focus on your cardiovascular fitness, muscle strength/endurance, and your flexibility.
WAIT THERE'S MORE
Each participant will have a custom off day workout program created for them to complete on their days off from training in the group class. From your online client homepage, you can access your monthly workout calendar, online nutrition program, and e-mail your personal trainer with any questions you may have about the program.
WHAT YOU'LL NEED
• Athletic shoes • Exercise mat • Weightlifting gloves (optional) • Pair of 5 and 10 lb. dumbbells • Water
WHAT TO EXPECT
Each day of training is different, designed to work various areas of the body to improve your overall health and provide you the motivation you need for rapid results.
• Static and rhythmic stretching • Running /walking • Military exercise drills • Stair climbing • Calisthenics • Resistance training • Plyometrics (speed/strength training drills) • Free weight exercises • Bands • Ab and all-around core training • Agility and power drills • Partner drills
THE COST:
The cost for each month of participation is only 160.0 0 you can register online at http://www.myfitandfly.com/ or at Kairos Community Church February 19th & 20th. For more informatoin please contact Reginald Lewis at reggie@myfitandfly.com
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