Music and Motivation
Having been without a ipod and mp3 for at least as long as I have been going to a gym regularly which is about 11 0r 12 years, I dont really know why that is just thought I didnt need it like all the other people I saw in another world with their headphones tucked tightly in their ears. Granted I would ask the management to turn the radio up slightly but sometimes I would forgo asking so as not to seem irritating. Well recently just having borrowed my son's device, a Christmas gift, it is amazing how much I ...
The 80/20 rule: portion control
One the greatest challenges for me is trying to stay focused on eating right. I try to keep it simple. My three greatest weaknesses are chocolate, ice cream and frosting. And chocolate frosting will do me in every time!!! I am only human and I enjoy sweets too! This tends to happen on birthdays and holidays where it is easy to slip up and fall off the eating healthy wagon. I should confess it happened recently to me with both the Fourth of July picnic/cookout and my son's birthday party that involved cake, frosting and ice cream. I try to ...
Powerbars and your workout
Power bars have gotten a lot of bad publicity in the past, as being too overly loaded with carbs and sugar. It seems like there are so many different types of bars on the market that are a great source of protein and can give you the extra edge you are looking for, either before a vigorous workout or following an intense workout. Sometimes I need just a bit of energy to make the most out of my workout. I enjoy the Balance bar to rev, or Zone Perfect with a Greek yogurt is a energizing treat that can point ...
A New Year’s Resolution?
I have been no different when it comes to making losing weight a top priority on my new years resolution list up until the last few years, even after having my fourth child. I know that sounds odd but it is true. Losing weight always seemed like it was the thing most women always having to do and make a priority even if it was for only a few weeks while I jumped on the bandwagon. This changed for me, you might say an enlightening when I realized weight was not as important as how you felt and looked not ...
How to stay motivated
Staying motivated and on track is one of the hardest obstacles to anyone trying to lose weight, and or trying to become more fit. There are many distractions and priorities in life that can make getting to the gym very difficult. If I feel like that I know I need to workout and even if it is a condensed shorter version...anything is better than nothing. Keeping goals and being accountable to them is very important to success. Some tips I could suggest are taping a picture of a fit body on your fridge or in your wallet, getting enough sleep, and ...
Hotel fitness centers: no excuses to quit your regimen when on travel
Recently I had to go NY on travel with my husband for business there. I didn't have my workout that morning so I was looking for hotels that had gyms with just enough quipment. I was pleasantly surprised how clean and efficient they were and...... uncrowded. Visiting it two times, once when we arrived and the next morning I was able to put in my workout in a condensed version on the elliptical machine and treadmill, as well as using the free weights they had there. No need to give up your fitness regimen on vacation or business travel....no excuses!!!!
Proteins: Cottage cheese a healthy protein source
As I was pondering what to eat for dinner, my husband said "There's cottage cheese in the fridge unopened." Mmmmmm It's been a long time since I have had made that a meal....what could I throw in? I had some walnuts and raisins I found as well. It was a delicious dinner in less than a minute. The cottage cheese packs a whopping 14g of protein per 1/2 cup. Add in some veggies or fruit or nuts or anything else that is healthy and you have got yourself and recipe for muscle building success, a way to beat the boredom ...
Cardio vs. weights
A few years back before I really knew about the science behind exercise...I thought it was an either/or dilemma: cardio vs. weight training. Many men did weights and most women did cardio in many of the gyms I had visited and worked out in. As years went by, I realized that it isnt that black and white at all. It is very important for women especially to realize and incorporate a fitness program that does both and as I have learned through experience after having twins, my first pregnancy: it is possible to see definition especially when using weights and ...
Have a daily plan
Sounds logical but really useful: when you walk into the gym that day you want to have a plan already firmly in your mind: legs? or is it a arms/chest day? Cardio and weight s will compliment your definition and weight loss and sculpting but thinking about how you are to tackle your workout , ie your strategy could save not only time but save you from wasting time floundering when you get there. Be prepared it may just save your workout! Dont leave it for when you get there, write it down or at least have a plan in ...
Injuries: a temporary setback
About two years ago I had a sledding accident up in North Conway, New Hampshire that left me at the bottom of the snowy hill in a lump, hugging to my leg, wanting to cry with pain. I had not thought a sled could go as fast as it did and I wanted to stop it quickly! Instinct kicked in and I put out my foot to slow it down, so I thought but instead that action tore my ACL and tore my meniscus on impact! I actually heard the tear! All I remember was lying in a lump at the ...
Abs the most coveted muscles
This summer was probably my best result in getting a bit more cut and ripped in my abs! Several people on the beach commented on them and said I must do tons of situps! My answer.....no! It really is a combination of diet, exercise (cardio) and some weights! Again, not rocket science but for some the abs are the last place to take form, and to become "ripped" . Cardio sessions need to be consistent and intense enough to burn fat...otherwise a good sweat of at least 30 to 60 minutes. No matter how many situps you do, you will ...
Positive Feedback
The power of feedback. We all need to hear that we are doing a good job and making progress. Little children, students, spouses,...
Small Changes Lead to Bigger Ones
No matter how poor your diet is or how inactive you have been or are right now, it’s your turn to make a commitment...
A Day of Rest: a necessity in life
To keep the body in good health is a duty… otherwise we shall not be able to keep our mind strong and clear. ~Buddha We...
Self-image: create your best self
While I was watching one of my daughters who is 11 getting ready for school and trying on clothes in the mirror, I noticed...
Variety is the spice of life….
It is an old saying that has been passed down and passed down that applies to many aspects in our life. Who knows who said...
Motivation
How to stay motivated
Staying motivated and on track is one of the hardest obstacles to anyone trying to lose weight, and or trying to become more fit. There are many distractions and priorities in life that can make getting to the gym very difficult. If I feel like that I know I need to workout and even if it is a condensed shorter version…anything is better than nothing. Keeping goals and being accountable to them is very important to success. Some tips I could suggest are taping a picture of a fit body on your fridge or in your wallet, getting enough sleep, and bringing a power bar/nutrition bar to the gym just before working out so as to give you a lift…promise yourself a small treat after…but the best treat of all comes with the feeling of accomplishment.
More Motivation
Train with Linda McGovern
Linda
McGovern is a mother of 4, and an ISSA certified personal trainer. Contact her today to get in great shape and stay in shape