Sorry I haven’t posted tips in a while. There was this thing called a holiday that happened – don’t know if you know. Anyways, here are the tips for the past two weeks.
- Muscle recovery. I know every person you meet will give you a recipe for how to recover from a heavy workout. But here are the top few I’ve come across. Ice baths. You know how athletes sit in a cold bath completely filled with ice? Well that helps with recovery. I’m not sure how – but I’ve heard its the best. Next? Hot showers. Again, everyone has their own opinion – it really depends on what works best for you. Like for me? This next one has helped. Beachbody offers a supplement that helps with muscle recovery. You take it right after a workout and it beats the muscle fatigue that sometimes comes along with your workout. Next is Recharge. You take this supplement right before you sleep and it works overnight to fight muscle fatigue and pain. I have not personally taken this but I heard its great for those who weight lift.
- Portion control. now I don’t usually like to talk about ones diet unless they are a client, but I will give you a generalization. Just basically control your portions. A healthy diet is all about portion control; whatever way you do it. Through my fitness pal, spark people, fitbit, jawbone – There are thousands out there to choose from. I use the 21 day fix containers, which have worked for me. Get what you need in order to stay in control of what you are eating and how much. Its so easy to lose track of how many ….lets say granola bars you have eaten and boom you’ve eaten more than your caloric intake should allow. Now I’m not saying you should count calories – I’m just saying watch what you eat. Stay one step ahead of your intake; cause even though its a healthy item it could have a lot of calories and cause you to gain weight too. I hate this tip cause it depends on each person. I mean there are people who tend to overdo it on counting calories and it causes them to over eat. This really calls for someone to walk hand in hand with ya to figure out what works best for you. I could totally help you with that just so you know.
- Weighing yourself. Oup. Yeah. I know touchy subject – but its a good one. Ready for it? Here we go – weigh yourself only once a week AND at the beginning of your day! Weighing yourself anytime other than right after you wake up causes all sorts of problems. For example, I once weighed myself at night and then the morning and? I had lost like 9 lbs in between the time. You see, your body needs time to digest all the food from the day so you can’t weigh yourself at night – your gonna be heavier. Weigh yourself once in the morning after your….ahem….morning rituals and you will have the most truest weight. Now as to weighing yourself once a week? Lemme tell you a story – I had just given birth to my daughter. I weighed myself 290, next day I weighted myself again 293, then the next 292 and the last day (of this example) 294. Granted that example is a little biased because I had just given birth but the principle is still the same. Don’t weigh yourself everyday cause everyday it changes! One day you might have some water gain, or maybe one day you ate too many (insert food here). You hafta weigh yourself because it is so important to keep track of everything your body does – but don’t freak out over it. Just do it once a week.
- Get someone to annoy you! I mean motivate you. Ahem. Weight loss is a hard journey to travel – especially when you do it alone. Its easier to give up unless you have a person to say: Hey shouldn’t you workout? I have one…well two. My minions. I don’t know where I would be without them (maybe a little saner but not happier). Even now, my son is telling me its almost time for me to workout. Thats what you need. A fellow coach posts live videos of her doing her workouts online as an accountability. One morning her internet wasn’t working right so she called her brother who watched her do her workout to make sure she did it. Thats what you need in your life. Someone to push you and inspire you “to be a better man” (or woman….I’m just quoting Jack Nickelson). It could be a brother, sister, mother, father, best friend, worst friend. Whatever. Friend lives close? Call them up and say hey help me workout and lets walk together. If they are a good friend – they are gonna wanna see you get healthy. Believe a motivator is totally worth it.
- Your motivation. This kind of goes hand in hand with #4. If you are looking for a way to get your fire going about working out – find what is motivating you. Don’t let it be “I wanna look better” cause we all now that dies out. But let it be “I wanna be alive for my kids” “I wanna run a marathon” “I want to be healthy”. My motivations are my family. When the doctor told me I had a fatty liver – I just pictured my kids living without a mom and that scared me. I wanna be there for them, I wanna do so much and be so mushy. But I can’t be if I’m not taking care of myself and taking care of myself is working out every chance I can get. Whats your motivation?
Hope these tips help you in some way! Hope your thanksgiving was awesome – now join me as we prepare for a holiday season full of choices we need to make for our health.
Starting weight: 315
Current weight: 246
Goal weight: 200 – I’m reaching for it but honestly I’ll be happy with anything below 230
Dietary plans: counting calories and low carb; not eating after dinner, working out on an empty stomach
Workout plan: walking, exercise bicycle, turbo fire, chalean extreme, yoga
Reason for: to be healthy and happy and there for my kids