Instant Wellness Upgrades
I love goals. Especially goals related to my favorite parts of life: fitness and wellness. With fitness, accomplishing a goal takes a plan, scheduling, dedication, sweat and the right training. With wellness things can become confusing due to the sheer number of topics there are to cover when it comes to seemingly simple goals, like losing weight. How many calories do I eat in a day to sustain my current weight? How do I know the difference between organic and not organic foods? Do I add vitamins to my diet? How do I find time for fitness in my busy schedule? Can I get by on six hours of sleep each night? All of these are important factors in supporting your wellness and weight loss goals. And finding your way into that itty-bitty bikini!
Supporting your fitness and wellness goals is my job! If your goal is to take control of your wellness – in addition to the marathon you’re running (kidding! unless we’re not… that’s covered, too!) – it’s a great idea to enlist the support of a professional, like a coach. Ask questions. Create a plan. Track down the right information and the necessary experts with the help of your coach. Having a resident expert is one of the easiest ways to “instantly upgrade” your wellness and health.
And just because I know you all LOVE lists, I have 5 more ways you can “upgrade” wellness from a few of my favorite experts. It’s like being bumped from coach to first class on that 14 hour flight…!
- Designate a table in your house where you will eat all of your meals and snacks without the television, newspaper, computer or smartphone around to distract you. By simply cutting out the extra noise that often accompanies eating, you will automatically become more mindful of what you are putting in your mouth – and therefore more likely to make better food choices or eat less. – Alyse Levine M.S., R.D., founder of Nutritionbite
- Follow your own preference about when you eat your smallest and largest meals. Some folks like big breakfasts, some prefer big dinners. Either works fine. Don’t worry about what X or Y study says. Your personal preference should dictate the choice. – Alan Aragon, nutritionist and author of Alan Aragon’s Research Review
- Every time you see a water fountain, take 10 big gulps. Most people are at least somewhat dehydrated, so this is a reminder to increase your water intake. Drinking 10 gulps is like getting eight to 10 ounces of water. Do that eight times a day, and you’ll be much better hydrated. – Martin Rooney, CSCS, founder of Training For Warriors
- Make a list of your absolute favorite foods in each group – meats, vegetables, fruits, carbs. Try to come up with at least 10 foods for each. Ignore the stuff that you’ve heard everyone ‘should’ eat, and instead focus on foods that you love the taste of. Make that your grocery shopping list. – Aragon
- To manage tasks at home or at the office, you can get a lot more done if you work in 30 minute intervals. Use a simple timer on your phone or computer to track the time you spend on a particular task. When you reach 30 minutes, stop, and move on to the next thing. This approach forces you to be productive because you only have a very limited window to work on a task before moving on to the next one. You may have to come back around to the same task a few times in a day, but you’ll always be making progress. – Jim Smith, CSCS and founder of Diesel Strength
In health!
Natania
Cycle Playlist – in the 2’s, Cookie Style!
[box] Celebrating February …the 2nd month of the year! Cycle class in Cookie style!
Hill, 2 flats on the 2 minute interval, ending with a hill! Yummy!!! Go here for the full playlist! Interval based cardio class that is fun and challenging!
See you every Friday @ 12pm, Equinox – West LA for Cycling.
Contact Natania for a complimentary day pass[/box]
Busy? Try These Healthy One-Dish Meals
The daily grind. You rush to work, grab whatever is most convenient for lunch, tackle your workout and then it’s on to your home with the inevitable question of “what’s for dinner?”. It would be a dream for most of us to walk in the door to a delicious, healthy, already-prepared dinner. As a personal trainer my days begin with wake-up times as early as 4:00am, long before thoughts of dinner cross my mind. I stress the importance of diet with my clients as we train, in terms of their results and overall energy level when working out. The difference in our energy levels and motivation is most easily noticed when we skip a meal and our blood sugar dips too low, or when we settle for a food out of convenience. Food is an important part of the wellness equation and should be a joy, not a stressor in our day. I want to share with you a few of my favorite resources for creating one-pot healthy meals, using everything from your oven to your crock-pots. It is National Slow-Cooker month, after all!
[original image source]
Minimize the number of pots and pans you use. No one wants to clean millions of bowls or scrub surfaces after a long day away from home! You can layer veggies and meat with seasonings, spices and liquids to create a delicious, healthy meal. One of my favorite resources for healthy dishes Runner’s World. In this article, they share great dishes you can make right now using seasonal root veggies, like carrots and turnips, combined with a roast and brussels sprouts. All you need is 10-15 minutes the night before to prep, chop and layer your dinner. Wake up in the morning, pull your dish from the fridge, place it in your crock pot, turn on the crock pot on ‘low’ and head out the door with no worries about what to eat when you return for the evening. Easy, right?
To be on the safe side, integrate these tips when storing and eating your delicious home-cooked and healthy meal:
[box] CHILL OUT Cool slightly, then refrigerate or freeze in an airtight container. Don’t leave out longer than two hours. [/box]
[box] REMEMBER TO EAT Finish leftovers within three to four days, or freeze and use within one to two months. [/box]
[box] DEFROST SAFELY Thaw frozen leftovers in the fridge, making sure the container stays at 40° F or cooler. [/box]
[box] BE CONTAINER SMART Stick to microwave-safe containers. Plastic tubs or bags may transfer chemicals.[/box]
And if all of this information still isn’t enough to convince you about the wonders of making one-dish healthy meals, check out the customizable kitchen wares you need we discovered on the blog 52 Kitchen Adventures, featuring the customizable Crock-Pot. Wouldn’t this make a cool gift for someone trying to improve their diet?
I would love to know YOUR go-to healthy dishes for weeknight meals! Are you a fan of using a crock pot? How do you keep it healthy, simple and fast? If you have any questions or are looking for a few Vision Fitness and Wellness-approved weeknight meals, leave a comment below and your trainer and guide to health will be with you shortly!
Instant Wellness Upgrades
I love goals. Especially goals related to my favorite parts of life: fitness and wellness. With fitness, accomplishing a goal takes a plan, scheduling, dedication, sweat and the right training. With wellness things can become confusing due to the sheer number of topics there are to cover when it comes to seemingly simple goals, like losing weight. How many calories do I eat in a day to sustain my current weight? How do I know the difference between organic and not organic foods? Do I add vitamins to my diet? How do I find time for fitness in my busy schedule? Can I get by on six hours of sleep each night? All of these are important factors in supporting your wellness and weight loss goals. And finding your way into that itty-bitty bikini!
Supporting your fitness and wellness goals is my job! If your goal is to take control of your wellness – in addition to the marathon you’re running (kidding! unless we’re not… that’s covered, too!) – it’s a great idea to enlist the support of a professional, like a coach. Ask questions. Create a plan. Track down the right information and the necessary experts with the help of your coach. Having a resident expert is one of the easiest ways to “instantly upgrade” your wellness and health.
And just because I know you all LOVE lists, I have 5 more ways you can “upgrade” wellness from a few of my favorite experts. It’s like being bumped from coach to first class on that 14 hour flight…!
- Designate a table in your house where you will eat all of your meals and snacks without the television, newspaper, computer or smartphone around to distract you. By simply cutting out the extra noise that often accompanies eating, you will automatically become more mindful of what you are putting in your mouth – and therefore more likely to make better food choices or eat less. – Alyse Levine M.S., R.D., founder of Nutritionbite
- Follow your own preference about when you eat your smallest and largest meals. Some folks like big breakfasts, some prefer big dinners. Either works fine. Don’t worry about what X or Y study says. Your personal preference should dictate the choice. – Alan Aragon, nutritionist and author of Alan Aragon’s Research Review
- Every time you see a water fountain, take 10 big gulps. Most people are at least somewhat dehydrated, so this is a reminder to increase your water intake. Drinking 10 gulps is like getting eight to 10 ounces of water. Do that eight times a day, and you’ll be much better hydrated. – Martin Rooney, CSCS, founder of Training For Warriors
- Make a list of your absolute favorite foods in each group – meats, vegetables, fruits, carbs. Try to come up with at least 10 foods for each. Ignore the stuff that you’ve heard everyone ‘should’ eat, and instead focus on foods that you love the taste of. Make that your grocery shopping list. – Aragon
- To manage tasks at home or at the office, you can get a lot more done if you work in 30 minute intervals. Use a simple timer on your phone or computer to track the time you spend on a particular task. When you reach 30 minutes, stop, and move on to the next thing. This approach forces you to be productive because you only have a very limited window to work on a task before moving on to the next one. You may have to come back around to the same task a few times in a day, but you’ll always be making progress. – Jim Smith, CSCS and founder of Diesel Strength
In health!
Natania
Cycle Playlist – in the 2’s, Cookie Style!
[box] Celebrating February …the 2nd month of the year! Cycle class in Cookie style!
Hill, 2 flats on the 2 minute interval, ending with a hill! Yummy!!! Go here for the full playlist! Interval based cardio class that is fun and challenging!
See you every Friday @ 12pm, Equinox – West LA for Cycling.
Contact Natania for a complimentary day pass[/box]
Busy? Try These Healthy One-Dish Meals
The daily grind. You rush to work, grab whatever is most convenient for lunch, tackle your workout and then it’s on to your home with the inevitable question of “what’s for dinner?”. It would be a dream for most of us to walk in the door to a delicious, healthy, already-prepared dinner. As a personal trainer my days begin with wake-up times as early as 4:00am, long before thoughts of dinner cross my mind. I stress the importance of diet with my clients as we train, in terms of their results and overall energy level when working out. The difference in our energy levels and motivation is most easily noticed when we skip a meal and our blood sugar dips too low, or when we settle for a food out of convenience. Food is an important part of the wellness equation and should be a joy, not a stressor in our day. I want to share with you a few of my favorite resources for creating one-pot healthy meals, using everything from your oven to your crock-pots. It is National Slow-Cooker month, after all!
[original image source]
Minimize the number of pots and pans you use. No one wants to clean millions of bowls or scrub surfaces after a long day away from home! You can layer veggies and meat with seasonings, spices and liquids to create a delicious, healthy meal. One of my favorite resources for healthy dishes Runner’s World. In this article, they share great dishes you can make right now using seasonal root veggies, like carrots and turnips, combined with a roast and brussels sprouts. All you need is 10-15 minutes the night before to prep, chop and layer your dinner. Wake up in the morning, pull your dish from the fridge, place it in your crock pot, turn on the crock pot on ‘low’ and head out the door with no worries about what to eat when you return for the evening. Easy, right?
To be on the safe side, integrate these tips when storing and eating your delicious home-cooked and healthy meal:
[box] CHILL OUT Cool slightly, then refrigerate or freeze in an airtight container. Don’t leave out longer than two hours. [/box]
[box] REMEMBER TO EAT Finish leftovers within three to four days, or freeze and use within one to two months. [/box]
[box] DEFROST SAFELY Thaw frozen leftovers in the fridge, making sure the container stays at 40° F or cooler. [/box]
[box] BE CONTAINER SMART Stick to microwave-safe containers. Plastic tubs or bags may transfer chemicals.[/box]
And if all of this information still isn’t enough to convince you about the wonders of making one-dish healthy meals, check out the customizable kitchen wares you need we discovered on the blog 52 Kitchen Adventures, featuring the customizable Crock-Pot. Wouldn’t this make a cool gift for someone trying to improve their diet?
I would love to know YOUR go-to healthy dishes for weeknight meals! Are you a fan of using a crock pot? How do you keep it healthy, simple and fast? If you have any questions or are looking for a few Vision Fitness and Wellness-approved weeknight meals, leave a comment below and your trainer and guide to health will be with you shortly!
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