Well, I've done it again...posted my blog on youtube.com. This is fun!
Thanks again for all the support and encouraging e-mails! Please sign up for the e-mail and get Curvy Girl Fitness delivered to you as soon as it is available.
Today we are chatting about hydration and looking younger!
http://www.youtube.com/watch?v=gs0t-EuB9BM
ENJOY!
Thursday, May 10, 2007
Wednesday, May 9, 2007
Snacking on Camera
So yesterday we chatted about food shopping, and I was successful in my shopping efforts. Today let's address snacking. I know we all get the munchies from time to time, it helps to know what healthy choices are available so you have a higher likelyhood of staying on track....
Enough writing! Check me out here!
http://www.youtube.com/watch?v=daQV6Y-jxSo
Enough writing! Check me out here!
http://www.youtube.com/watch?v=daQV6Y-jxSo
Tuesday, May 8, 2007
A Great Big KISS
Well, my cupboards are getting bear and the fridge is looking empty, so that can only mean one thing...time to food shop.
My clients ask me all the time "what should I eat", and I always have the same answer, I give them a great big KISS. Not on the lips, and definitely not the one from Hershey's, I give the the acronym: Keep It Simple Silly.
Keep it simple, because less is more. I am not talking about less food, I mean less ingredients. Food is best for you when it is in it's healthiest, natural form. The more ingredients and preservatives a product has, the less healthy it is going to be. A great rule of food shopping is to walk the perimeter of the store. Think of the food items located around the perimeter: produce, seafood, meats, dairy and then the frozen food isle. 90% of your food shopping should be taking place in these sections of the store.
Ingredients in the food are important to read, and again KISS applies. There should be fewer ingredients on a the list, therefor less additives and preservatives. The closer you keep it to nature, the healthier it is going to be.
It is also a good idea to have a list and stick to it. Planning your shopping gives you the ability to know what you are going to buy before all the marketing geniuses work their magic on you in the aisles of the store. Remember, they are getting paid to entice you to buy their products, having your mind made up before hand will help you.
When you are in doubt and tempted by foods not on the list, ask yourself: do I REALLY want that? Is it going to help me or hurt me? Simply by slowing down and being mindful about what you buy is a great way not to fall off the healthy eating cart.
It's time to take my shopping list to the store. If I keep healthy options in my house I am always prepared and can't dive into a bag of something else. We will talk about healthy snacks tomorrow.
My clients ask me all the time "what should I eat", and I always have the same answer, I give them a great big KISS. Not on the lips, and definitely not the one from Hershey's, I give the the acronym: Keep It Simple Silly.
Keep it simple, because less is more. I am not talking about less food, I mean less ingredients. Food is best for you when it is in it's healthiest, natural form. The more ingredients and preservatives a product has, the less healthy it is going to be. A great rule of food shopping is to walk the perimeter of the store. Think of the food items located around the perimeter: produce, seafood, meats, dairy and then the frozen food isle. 90% of your food shopping should be taking place in these sections of the store.
Ingredients in the food are important to read, and again KISS applies. There should be fewer ingredients on a the list, therefor less additives and preservatives. The closer you keep it to nature, the healthier it is going to be.
It is also a good idea to have a list and stick to it. Planning your shopping gives you the ability to know what you are going to buy before all the marketing geniuses work their magic on you in the aisles of the store. Remember, they are getting paid to entice you to buy their products, having your mind made up before hand will help you.
When you are in doubt and tempted by foods not on the list, ask yourself: do I REALLY want that? Is it going to help me or hurt me? Simply by slowing down and being mindful about what you buy is a great way not to fall off the healthy eating cart.
It's time to take my shopping list to the store. If I keep healthy options in my house I am always prepared and can't dive into a bag of something else. We will talk about healthy snacks tomorrow.
Monday, May 7, 2007
On The Road Again
I love to travel. The thought of getting on a plane and experience a new environment, its people and places is something I dream about everyday. Through my years of experience, I have discover travel is not always conducive to exercise and healthy eating habits. Whether it is for business or pleasure, the entire routine of regularly scheduled workouts and meal plans goes right the hotel window.
This does not have to be the case. With some simple preplanning you can achieve your fitness goals and be on the road regularly. Here are some ideas to keep you moving on the go:
1. Book your hotel with a fitness purpose. If you enjoy walking or running, book your hotel in a location that allows you to combine the beauty of the surrounding environment with a morning jog. A local park, trail or waterfront may make your walk much more inviting than say overlooking the Dallas/Fort Worth Airport.
2. Check out the hotel's fitness facility on line before you go. Is there a gym? Will you need to get to another location? If you know this information in advance, you can schedule workout times accordingly and not miss a workout.
3. Pack small equipment. If the location you are traveling to is not going to accommodate your workout, there are simple programs for the road. I love resistance bands. They are light weight, portable, and infinitely versatile. They can be used in the smallest of hotel rooms or taken with you on your morning run for a little strength training. Plan a workout before you leave so you can compliment the work you are doing at home. This could even be the variety your body needs for breaking through pesky plateaus.
4. Take a yoga or Pilates video for your laptop. If you do not have your workout memorized, your laptop can keep you focused on a quality workout. Most hotel rooms have enough space available to complete your routine.
5. Walking. Walking to your meetings or to take in the sights is an effective way to burn calories and experience your environment.
6. Take the stairs. I did this last year while I was attending a fitness conference in my hotel. 400 people would break at the same time, so instead of waiting for the elevator, I took the stairs to the 4th floor several times everyday. It was a wonderful way to burn some calories and balance out being in a lecture chair for 3 days.
7. Nutrition is always more difficult on the road. There are two tricks I always rely on when I travel. One, I take lots of handy, healthy snacks to ensure sure I never get hungry and make poor decisions. The second thing I do is I allow myself treats so I don't feel deprived, but I keep my nutrition healthy 90% of the time and don't negate all the hard work completed before the vacation.
This does not have to be the case. With some simple preplanning you can achieve your fitness goals and be on the road regularly. Here are some ideas to keep you moving on the go:
1. Book your hotel with a fitness purpose. If you enjoy walking or running, book your hotel in a location that allows you to combine the beauty of the surrounding environment with a morning jog. A local park, trail or waterfront may make your walk much more inviting than say overlooking the Dallas/Fort Worth Airport.
2. Check out the hotel's fitness facility on line before you go. Is there a gym? Will you need to get to another location? If you know this information in advance, you can schedule workout times accordingly and not miss a workout.
3. Pack small equipment. If the location you are traveling to is not going to accommodate your workout, there are simple programs for the road. I love resistance bands. They are light weight, portable, and infinitely versatile. They can be used in the smallest of hotel rooms or taken with you on your morning run for a little strength training. Plan a workout before you leave so you can compliment the work you are doing at home. This could even be the variety your body needs for breaking through pesky plateaus.
4. Take a yoga or Pilates video for your laptop. If you do not have your workout memorized, your laptop can keep you focused on a quality workout. Most hotel rooms have enough space available to complete your routine.
5. Walking. Walking to your meetings or to take in the sights is an effective way to burn calories and experience your environment.
6. Take the stairs. I did this last year while I was attending a fitness conference in my hotel. 400 people would break at the same time, so instead of waiting for the elevator, I took the stairs to the 4th floor several times everyday. It was a wonderful way to burn some calories and balance out being in a lecture chair for 3 days.
7. Nutrition is always more difficult on the road. There are two tricks I always rely on when I travel. One, I take lots of handy, healthy snacks to ensure sure I never get hungry and make poor decisions. The second thing I do is I allow myself treats so I don't feel deprived, but I keep my nutrition healthy 90% of the time and don't negate all the hard work completed before the vacation.
Friday, May 4, 2007
Grateful for WHAT?
I get to see the most spectacular sunrises every morning! Really I do. This morning I am lying in bed watching the sun begin to illuminate the sky, the birds are singing to one another and I am feeling so grateful for this precious moment. And I started to think how blessed I am to awaken to a beautiful sunrise everyday.
I am quite taken with the sunrise. It is a moment of the day when I can take a deep breath and feel a true appreciation for all the beauty, joy and love surrounding me in my life.
Have you ever looked to watch the sunrise, but the morning was cloudy and you thought nothing would happen? Sometimes, when you least expect it, the clouds will begin to dance and move and an even MORE radiant, glorious sunrise of spectacular colors and patterns emerges from the darkness.
That is something to be truly grateful for: when you thought the clouds were rolling in and there was going to be no light today, then suddenly something even more spectacular, more joyous, more lovely is surrounding you and you have no idea how it happened.
I am lying in bed watching the sun rise, thinking about the things I am grateful for and I realize I am grateful for hating my body years ago. Really. If I had never been unhappy with my body, I would not have joined a gym, become a Recreational Therapist, gotten certified as a Personal Trainer, and be living this life. This life that I LOVE! So I love my thighs! I am grateful for everything they are, because they are why I joined a gym January 2, 1990.
What are you grateful for? Is there a challenge you are facing right now that actually is your greatest teacher? I am grateful for my big, beautiful thighs. Try to see something on your body in a new perspective, a unique way that makes you who you are. Embrace it, love it.
I Love the Sunrise! Even on a cloudy day. Even when it rains, because I know something amazing may emerge tomorrow.
I am quite taken with the sunrise. It is a moment of the day when I can take a deep breath and feel a true appreciation for all the beauty, joy and love surrounding me in my life.
Have you ever looked to watch the sunrise, but the morning was cloudy and you thought nothing would happen? Sometimes, when you least expect it, the clouds will begin to dance and move and an even MORE radiant, glorious sunrise of spectacular colors and patterns emerges from the darkness.
That is something to be truly grateful for: when you thought the clouds were rolling in and there was going to be no light today, then suddenly something even more spectacular, more joyous, more lovely is surrounding you and you have no idea how it happened.
I am lying in bed watching the sun rise, thinking about the things I am grateful for and I realize I am grateful for hating my body years ago. Really. If I had never been unhappy with my body, I would not have joined a gym, become a Recreational Therapist, gotten certified as a Personal Trainer, and be living this life. This life that I LOVE! So I love my thighs! I am grateful for everything they are, because they are why I joined a gym January 2, 1990.
What are you grateful for? Is there a challenge you are facing right now that actually is your greatest teacher? I am grateful for my big, beautiful thighs. Try to see something on your body in a new perspective, a unique way that makes you who you are. Embrace it, love it.
I Love the Sunrise! Even on a cloudy day. Even when it rains, because I know something amazing may emerge tomorrow.
Thursday, May 3, 2007
Read All About It!
I know I am not the most technically savvy, so when it came to linking my blog to an e-mail, I was a little lost. Well, I finally figured out how to add an e-mail link to my blog, and that is good news for you!
Now you can READ ALL ABOUT IT EVERYDAY!
You can have your own personal trainer delivered directly to your e-mail everyday, isn't that amazing?
Imagine, me personally joining you every weekday for a little inspiration, a little motivation, and a moment just for us.
This is where I open up and share how living a healthy lifestyle through proper nutrition and exercise has given me the life I have always dreamed of.
And I am giving those moments where I have gained success right back to you, helping you create your own success!
I can't wait to talk to you everyday!
Now you can READ ALL ABOUT IT EVERYDAY!
You can have your own personal trainer delivered directly to your e-mail everyday, isn't that amazing?
Imagine, me personally joining you every weekday for a little inspiration, a little motivation, and a moment just for us.
This is where I open up and share how living a healthy lifestyle through proper nutrition and exercise has given me the life I have always dreamed of.
And I am giving those moments where I have gained success right back to you, helping you create your own success!
I can't wait to talk to you everyday!
Wednesday, May 2, 2007
WHY Do I Workout?
I am constantly talking to people about their workouts, and I am often fascinated by the lack of continuity between someones goals and their dedication to achieve those goals.
Here's a funny story, sad, but true: When I first became a personal trainer, I was eager to help my clients achieve their fitness goals. I was training a woman in her home twice a week, and to put it kindly, she was difficult. She refused to take the advice I was giving her, which is challenging enough in a client/trainer relationship, but she often put the blamed me for her lack of results. Being new to my field, I felt responsible and took on the stress of HER results.
One of her major training goals was to tone her lower body. I fully understand that many of these exercises are challenging, but one of the best moves for the legs and glutes is the LUNGE, it all of it's forms-- and yes the lunge is an uncomfortable exercise. To make a long story short, I instructed her to do walking lunges, and she abruptly put the weights down, parked her hands on her wide hips and said: "Jo, all of my trainers have wanted me to do Lunges and I am not going to do them, so you are just going to have to figure out a way for me to get the results without doing lunges."
True story! Needless to say, I was soon in the history books with all of her other personal trainers. I learned a valuable lesson with this client, and I am eternally grateful for having trained her because it taught me about responsibility and dedication. Of course we all want the results, I talk to new people everyday about their goals, but WHY do you want them? Until you figure out WHY you may always find a reason for WHY NOT. Your WHY has to be big enough that no WHY NOT will get in the way.
List the reasons WHY you want to get in shape. Post them everywhere in your space so you can be reminded of them daily, that way you will focus on why YOU set YOUR GOAL in the first place. There is no one else to blame for lack of results, there is only your dedication to your goal.
Why do I workout? I have a list that is so long, I can't see a single reason why not.
Here's a funny story, sad, but true: When I first became a personal trainer, I was eager to help my clients achieve their fitness goals. I was training a woman in her home twice a week, and to put it kindly, she was difficult. She refused to take the advice I was giving her, which is challenging enough in a client/trainer relationship, but she often put the blamed me for her lack of results. Being new to my field, I felt responsible and took on the stress of HER results.
One of her major training goals was to tone her lower body. I fully understand that many of these exercises are challenging, but one of the best moves for the legs and glutes is the LUNGE, it all of it's forms-- and yes the lunge is an uncomfortable exercise. To make a long story short, I instructed her to do walking lunges, and she abruptly put the weights down, parked her hands on her wide hips and said: "Jo, all of my trainers have wanted me to do Lunges and I am not going to do them, so you are just going to have to figure out a way for me to get the results without doing lunges."
True story! Needless to say, I was soon in the history books with all of her other personal trainers. I learned a valuable lesson with this client, and I am eternally grateful for having trained her because it taught me about responsibility and dedication. Of course we all want the results, I talk to new people everyday about their goals, but WHY do you want them? Until you figure out WHY you may always find a reason for WHY NOT. Your WHY has to be big enough that no WHY NOT will get in the way.
List the reasons WHY you want to get in shape. Post them everywhere in your space so you can be reminded of them daily, that way you will focus on why YOU set YOUR GOAL in the first place. There is no one else to blame for lack of results, there is only your dedication to your goal.
Why do I workout? I have a list that is so long, I can't see a single reason why not.
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