Happy Halloween everyone! I hope everyone is having a great October. I have been getting emails asking about how to handle the candy craze of eating all the Halloween candy before trick a treaters even come. Here are some great ideas to help trick your sweet tooth.
1. I know this hurts a lot of people, but buy candy you don't like instead of candy you like. This way you won't be tempted to eat it.
2. Its okay to have a sweet treat but check the serving size. Even though those kit kats are small, if you end up eating half the bag of them you probably just ate 4 regular size kit kats. I always tell clients to pull out the serving size and put it in a baggy that way you know once that bag is gone you have had your serving, and stop there my friends.
3. Carmal Apples are great treats instead of candy. Slice an apple up and then buy the lite carmel dip at the store that already has the serving size measured for you and dip away.
4. Store all candy on a high shelf tucked away, you are less likely to eat it when your eyes can't see it.
5. If your looking for a fun way to involve fitness activities with your kids. Have them do activities like a mummy game where they wrap each other up in toilet paper, or a running race around pumpkins, how bout an apple toss, or pass the pumpkin. Getting them involved with fun activities is great and helps get the sugar out of the system.
6. Another great family activity is to go to a pumpkin patch and walk around picking pumpkins its great exercise for the whole family.
7. Pumpkin seeds are another great treat to eat for Halloween. Just watch the salt you add to it cause if you add to much salt you swell up just like a pumpkin.
Now is the start of the Holidays and it has been shown that October through Easter is where everyone eats and gains the most weight. Just be aware of what you are eating and how much. Moderation and exercise are crucial! Like my grandma always said," when your full push yourself away from the table."
Fitness Goal: If you are tired of Ellipticals and Treadmills try doing a stationary bike this week. Changing your routine will help get you motivated and you may want to add it to your regular fitness routine! Goal is three times this week for at least 30 minutes
Have a boooootiful Halloween everyone.
Thursday, October 28, 2010
Tuesday, September 21, 2010
Diabetes Prevention and Much More!!!
Hey Everyone! Its another mid week workout! Hope everyone has had a great week! Keep the emails coming. Did everyone get some workouts in this past week? Remember moving is the key so stay active and keep going no matter what.
Fitness Tips: I have gotten some emails about the new fitness craze of the sneakers that claim to tone and tighten your butt and thighs. So should you or shouldn't you. This is my feedback on them. It doesn't matter if it is sketchers, nike, reebok, etc. If we all got butts like they show on the commercial from wearing these sneakers all day we wouldn't have more than half americans with diabetes, with obesity, and many other health problems. Can they hurt no, but don't expect to get in shape with just wearing those shoes. Diet, Cardio, and being active is what gives you those nice butt and thighs. For the price of the shoes you should just go buy some fitness equipment or join a gym and really get the results you want along with helping your health.
I want everyone to be aware that type 2 Diabetes is a serious problem growing in the united states and also in my family. My grandfather died of Diabetes, my grandma Dunbar has it, my uncle, and now recently my father. I want to give everyone a heads up on certain things they can do now to help prevent getting type 2 Diabetes.
1. Stay active and get at least 30 minutes of cardio 3-5 times a week.
2. Watch your weight, know your waist to hip ratio and stay within your range
3. Eat a well balanced meal with correct portion sizes. Follow the food guide pyramid
4. Make sure you know the numbers for your blood pressure, cholesterol, triglycerides.
These measures will help to keep you healthy so try it out and let me know if you need help with more information on diabetes or what any of these items mean.
Goal this Week:
When I train my clients the number one thing I always make sure they do with their diet along with exercise is to make sure they eat a well balanced breakfast. So everyone eat breakfast this week and watch your night cravings go away and see your energy sore. Also try to get in at least 45 min of exercise 4 times this week.
Stay Strong and always remember enjoy the journey!
Fitness Tips: I have gotten some emails about the new fitness craze of the sneakers that claim to tone and tighten your butt and thighs. So should you or shouldn't you. This is my feedback on them. It doesn't matter if it is sketchers, nike, reebok, etc. If we all got butts like they show on the commercial from wearing these sneakers all day we wouldn't have more than half americans with diabetes, with obesity, and many other health problems. Can they hurt no, but don't expect to get in shape with just wearing those shoes. Diet, Cardio, and being active is what gives you those nice butt and thighs. For the price of the shoes you should just go buy some fitness equipment or join a gym and really get the results you want along with helping your health.
I want everyone to be aware that type 2 Diabetes is a serious problem growing in the united states and also in my family. My grandfather died of Diabetes, my grandma Dunbar has it, my uncle, and now recently my father. I want to give everyone a heads up on certain things they can do now to help prevent getting type 2 Diabetes.
1. Stay active and get at least 30 minutes of cardio 3-5 times a week.
2. Watch your weight, know your waist to hip ratio and stay within your range
3. Eat a well balanced meal with correct portion sizes. Follow the food guide pyramid
4. Make sure you know the numbers for your blood pressure, cholesterol, triglycerides.
These measures will help to keep you healthy so try it out and let me know if you need help with more information on diabetes or what any of these items mean.
Goal this Week:
When I train my clients the number one thing I always make sure they do with their diet along with exercise is to make sure they eat a well balanced breakfast. So everyone eat breakfast this week and watch your night cravings go away and see your energy sore. Also try to get in at least 45 min of exercise 4 times this week.
Stay Strong and always remember enjoy the journey!
Tuesday, September 14, 2010
Another Workout Wednesday!!!
Hey fitness divas!!! Hope everyone has had a great week! Please Please Please email me with any questions or ideas you are interested in. I appreciate everyones feedback so far and I thank you for your thoughts and questions.
Fitness Tips: A lot of you have been emailing about getting shin splints when running or working out on the elliptical. Just like it is important to warm up your body and your muscles, many people forget that the calves, shins and ankles need to be warmed-up also. So next time before your workout move your toes so they point forward and back (like you are stepping on a gas petal and then releasing your foot. Also tapping foot side to side helps warm up the shins. Also doing calve raises helps because remember everything goes hand in hand if you warm up the front don't forget the back. So toe taps and calve raises with ankle rolls helps to relieve those nasty shin splints. Also watch how you are walking and running if you are running on your toes to much you will for sure get nasty SS(shin splints) Good Luck
The other tip I wanted to cover this week is side aches when running. I am a victim of this because of all my female pumbling problems I have a hard time running but side aches are from not breathing correctly. Remember to take deep breathes when first starting out and exhaling completely before starting all over. So many of us take off and run without noticing how to breathe right. Pilates is a great way to learn how to control your breathing. I hope this helps!
Fitness Goal: This week everyone try to get in at least 45min walking/running sessions at least 3 times this week. You can do it!!!
Next week I'll talk about if those expensive shoes that say they give you a great butt and thighs are worth the money, also find out a few simple steps to reduce your chances of diabetes!!
Love to you all!
Fitness Tips: A lot of you have been emailing about getting shin splints when running or working out on the elliptical. Just like it is important to warm up your body and your muscles, many people forget that the calves, shins and ankles need to be warmed-up also. So next time before your workout move your toes so they point forward and back (like you are stepping on a gas petal and then releasing your foot. Also tapping foot side to side helps warm up the shins. Also doing calve raises helps because remember everything goes hand in hand if you warm up the front don't forget the back. So toe taps and calve raises with ankle rolls helps to relieve those nasty shin splints. Also watch how you are walking and running if you are running on your toes to much you will for sure get nasty SS(shin splints) Good Luck
The other tip I wanted to cover this week is side aches when running. I am a victim of this because of all my female pumbling problems I have a hard time running but side aches are from not breathing correctly. Remember to take deep breathes when first starting out and exhaling completely before starting all over. So many of us take off and run without noticing how to breathe right. Pilates is a great way to learn how to control your breathing. I hope this helps!
Fitness Goal: This week everyone try to get in at least 45min walking/running sessions at least 3 times this week. You can do it!!!
Next week I'll talk about if those expensive shoes that say they give you a great butt and thighs are worth the money, also find out a few simple steps to reduce your chances of diabetes!!
Love to you all!
Tuesday, September 7, 2010
I'm BACK!!!
Fitness Goal for the week: Right now is a great time to go to a gym and get a free week pass to that gym with no contracts or anything. Go and try a class or test the equipment they have. Some gyms even let you have a free personal training session. So thats a quick and easy way to get some tips on what you can do even at home. Pluse you can't beat FREE!!! If you don't want to do that go buy a yoga or pilates tape and try it. Let me know what you think. FYE store has them for cheap and even have used ones. Let me know how it goes.
Fitness Tip: Shoes are everything! If you are taking up running or aerobics, or walking. Make sure you have proper foot gear to help with your exercise routine. Many back problems and knee problems come from walking in improper shoes. So go Cinderella and make sure the shoe fits!
So you stay interested in my blog, stay tuned for next week when I give you tips on shin Splints and those nasty side aches when running.
Everyone have a great week and keep up the good work!
Tami
Fitness Tip: Shoes are everything! If you are taking up running or aerobics, or walking. Make sure you have proper foot gear to help with your exercise routine. Many back problems and knee problems come from walking in improper shoes. So go Cinderella and make sure the shoe fits!
So you stay interested in my blog, stay tuned for next week when I give you tips on shin Splints and those nasty side aches when running.
Everyone have a great week and keep up the good work!
Tami
Friday, August 20, 2010
Tone Up Thursday!
Hello to everyone! Thanks for following my blog! How is everyone doing this week? How did last week go? I have family coming into town this week and so I am really busy. That's why I am a day late sorry!!! I have been cleaning and using my wrist weights. I must say that I do feel like by the end of the cleaning my arms burn a little more than when i don't use them. I promise you won't become muscle builders from these things but they do help tone. Let me know what you think or how they helped.
For this week goal: This week get your kids involved in fitness too!! Here is a fun way to get kids involved with your fitness. While summer is coming to an end. (leaves are already turning colors out here its amazing) here is a great way to get your exercise and have kid time too. Remember hop scotch? Okay put together your own hop scotch playground with numbers. Teach your kids to hop on the numbers and play the game. You get involved too! I did this with my step daughters and we had a blast. Also get some jump ropes and hop and play you will be suprised how much cardio you can get in doing this. Have fun and let me know how it goes.
Fitness Tip: Are you taking time out for you? Stress is the number complaint when going to the doctors office. Try reading a book on your own time, take a bath, or start a new yoga meditation time for yourself. You will be doing yourself and your heart good. Its not just about fitness to make you healthy. You must think about your spiritual side too! Namaste my friends
For this week goal: This week get your kids involved in fitness too!! Here is a fun way to get kids involved with your fitness. While summer is coming to an end. (leaves are already turning colors out here its amazing) here is a great way to get your exercise and have kid time too. Remember hop scotch? Okay put together your own hop scotch playground with numbers. Teach your kids to hop on the numbers and play the game. You get involved too! I did this with my step daughters and we had a blast. Also get some jump ropes and hop and play you will be suprised how much cardio you can get in doing this. Have fun and let me know how it goes.
Fitness Tip: Are you taking time out for you? Stress is the number complaint when going to the doctors office. Try reading a book on your own time, take a bath, or start a new yoga meditation time for yourself. You will be doing yourself and your heart good. Its not just about fitness to make you healthy. You must think about your spiritual side too! Namaste my friends
Wednesday, August 11, 2010
Workout Wednesday!!!
Hey everyone! Especially Haylee, thank you for following me, love ya girl. Where is everyone else??? Ok so its workout Wednesday everyone try to get in at least 30 minutes of exercise today. If you haven't exercised for a long time, take a walk with a loved one tonight or take the kids to the park and run around with them. Its a great start. I would love to hear how this past week has gone with everyone, you can email me at tdancerc@gmail.com . Did anyone have success or feel differently? Remember its the little things that count.
Here is the Tip of the Week: Since we have moved we now belong to a beautiful fitness center and clubhouse. As I was working out this week I saw some very creative routines that people were doing on their own. I noticed some people would sit on one weight bench and stare at the ceiling for awhile, while others seemed to be lifting weights at a million miles a minute and then drop to the floor and do crunches like they were having convulsions. NOT the way to go my friends. I helped a few of the people out but didn't want to give to much info since I am the new girl in town. I feel its very important to make sure people exercise correctly and safely. Why injure yourself when your trying to better your health? Doesn't make sense right? So here is my tip. If you are lifting weights try going at a slower rate. FASTER DOES NOT MEAN BETTER OR QUICKER RESULTS!!! Your muscles have to work harder when you go slower so. When lifting a weight it should take 2-3 seconds to lift it and 2-3 seconds to bring it down, for real. Try it this week and you will feel a difference. You will be sore I promise.
Goal for this week: Take the stairs when ever possible, even the stairs at your house is a great workout. You don't need a $5,000 stair master machine to get a great workout. Hello use your own stairs and you will get a workout. Go buy some wrist weights for $5.00. They are around 2lbs. When doing your house work put them on and its a great way to tone your arms, just maybe don't let your neighbors see you. In good health my friends!
Tami
Here is the Tip of the Week: Since we have moved we now belong to a beautiful fitness center and clubhouse. As I was working out this week I saw some very creative routines that people were doing on their own. I noticed some people would sit on one weight bench and stare at the ceiling for awhile, while others seemed to be lifting weights at a million miles a minute and then drop to the floor and do crunches like they were having convulsions. NOT the way to go my friends. I helped a few of the people out but didn't want to give to much info since I am the new girl in town. I feel its very important to make sure people exercise correctly and safely. Why injure yourself when your trying to better your health? Doesn't make sense right? So here is my tip. If you are lifting weights try going at a slower rate. FASTER DOES NOT MEAN BETTER OR QUICKER RESULTS!!! Your muscles have to work harder when you go slower so. When lifting a weight it should take 2-3 seconds to lift it and 2-3 seconds to bring it down, for real. Try it this week and you will feel a difference. You will be sore I promise.
Goal for this week: Take the stairs when ever possible, even the stairs at your house is a great workout. You don't need a $5,000 stair master machine to get a great workout. Hello use your own stairs and you will get a workout. Go buy some wrist weights for $5.00. They are around 2lbs. When doing your house work put them on and its a great way to tone your arms, just maybe don't let your neighbors see you. In good health my friends!
Tami
Wednesday, August 4, 2010
The First Day of Your Fitness
Hey Everyone welcome to my fitness blog!! I hope that you enjoy the information I share and most of all hope that this will inspire everyone to live a healthier life. Remember its the litttle things that matter most. When I am training clients I also start with little steps and then the rest becomes a habit I promise. Each week I will have some goals and tips that will help everyone. Please pass this along to everyone you know. Ask me questions and lets get healthier together!
This week Goal: Park further away at the parking lot. Instead of taking the first spot up front try going back a little bit further. Its the simple things that add up!!! I know its hard with kids but remember you are setting an example for them that you are going to be healthy and plus you burn more calories unloading the car seats and hanging on to them!!
Tip of the Week! Did you know that if your pee is not clear you are dehydrated??? The darker the color the more dehydrated you are. So lets go clear this week!! Have a water bottle with you all the time and pass on the soda. I have had several clients lose water retention weight just from dropping the soda. The excess sodium is what causes the water retention! Go Clear my friends! Good luck and look forward to hearing how this week goes!
This week Goal: Park further away at the parking lot. Instead of taking the first spot up front try going back a little bit further. Its the simple things that add up!!! I know its hard with kids but remember you are setting an example for them that you are going to be healthy and plus you burn more calories unloading the car seats and hanging on to them!!
Tip of the Week! Did you know that if your pee is not clear you are dehydrated??? The darker the color the more dehydrated you are. So lets go clear this week!! Have a water bottle with you all the time and pass on the soda. I have had several clients lose water retention weight just from dropping the soda. The excess sodium is what causes the water retention! Go Clear my friends! Good luck and look forward to hearing how this week goes!
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