In The Kitchen
FUNDAMENTALS of FITNESS
Make a Plan. Be committed to fitness as a lifelong pursuit. Set goals and write them down somewhere you can see them regularly. Your biggest goal should be incrementally supported by smaller, specific goals that support your main goal and ultimately transform your habits. Be mentally strong and accept that you might not get results immediately. You have to be very consistent and remind yourself that the work you’re putting in today is laying the foundation for results in the future.
Sweat Once a Day. Okay! Okay! Maybe make your first goal to log the Department of Health & Human Services recommended minimum 150 minutes of moderate activity (aka BREAK A SWEAT!) a week. If you divide it up into five days a week, that’s only 30 minutes a day. Walk, run, ride, dance, kick, play …JUST DO IT! Cardio is one of the best things you can do for your physical and mental health and it’s particularly effective at reducing belly fat, the harmful type of fat that builds up around your organs. Move it or lose it. Non-negotiable.
Lift Heavy Things. Jogging never got anyone jacked. If you want to burn fat, start by lifting weights. Resistance training can be anything from barbells, weight machines, resistance bands, TRX or even your own body weight. Don’t focus on only burning fat. Instead, focus on building muscle and getting stronger. The burning fat part will take care of itself once you start building muscle. Plus who doesn’t want to look ripped? The new muscle will quickly increase your metabolism and burn the fat away.
Sleep More. This was one of my biggest challenges (especially when your spouse is a world-class snorer!). Sleep plays a huge role in healing, immunity and muscle development. Sleep deficiency can raise your risk of heart and kidney disease, high blood pressure, diabetes, stroke and obesity. Sleep helps maintain a healthy balance of the hormones that make you feel hungry. When you don't get enough sleep, you feel hungrier than when you're well-rested. It also can affect how well you think, react, work, learn and get along (or not!) with others.
My greatest wellness hack: CBD, extracted from hemp contains Cannabidiol, is used for seizure disorders, anxiety, pain, Parkinson disease, Crohn’s disease and other inflammatory conditions, but it is also commonly used for those suffering through the misery of insomnia—it aids with both falling asleep and staying asleep. AMEN! If you’re going for CBD, go for the only one in the world that is recognized by physicians in the PDR, Kannaway.
Take Rest Days. Contrary to popular belief, muscle doesn’t grow when you work it. It grows when you rest it. Cycling through different body parts in your workouts, changing your intensity and mixing cardio with strength is super important. Give yourself full rest days every week. There’s more to life than working out. (Really!?!)
A Little is Better Than Doing Nothing At All. If you want to go on a run but don’t have time for your usual route, take a shorter one, or roll out your mat and hiit a quick round of body-weight work. A few short blasts during the day is better than nothing at all. But if you’re feeling out of it or under the weather, ditch your original plan and get some fresh air, take a walk instead. Never underestimate the power of a good brisk walk to change your whole outlook on life!
In the kitchen
Eat Your Vegetables. Get to know your macros: protein, fat and carbohydrates. They all matter and affect how quickly you. see results. Carbs are not your enemy, just the type you are choosing is. Eat live vegetables and fruits that are loaded with prebiotic fiber, vitamins, minerals and antioxidants. People who eat the most raw foods live longer and have a lower risk of heart disease, type 2 diabetes, obesity and other illnesses. Make half your plate vegetables (if not most)!
Take Care of Your Gut. Don’t slack on probiotics and fiber. The bacteria in your gut are incredibly important for overall health. A disruption in gut bacteria is linked to some of the world’s most serious chronic diseases, including obesity. A good way to improve gut health is to include eating probiotic foods like yogurt and sauerkraut. If sauerkraut isn’t your jam, take a probiotic supplement. I personally love the one from Sakara. (And use my discount code XORHONDA to save 20% to order your first Meal Program if you want someone else to do the cooking next week or 10-Day Reset Kit), and eat plenty of fiber.) Fiber functions as fuel for your gut bacteria and helps things keep moving.
Calories Count. I don’t believe in “diets,” but any legit trainer will tell you that you need to be more conscious of what you put in your body – the more you work out, the more you have to realize which foods and nutrients you’ll need to refuel your body and foster muscle growth and stamina. Track your caloric intake. Even the healthiest foods have calories. If you’re struggling, call in a professional to help get you on the right track. Every body is different and has different needs, but Nutrition for Every Body is for everybody!
Drink Enough Water. Staying hydrated is a key factor in every body function. In order for your cells to perform all of their amazing tasks every second and every hour of the day, they need an aqueous environment. Help your body by keeping a water bottle with you at all times. I’m a big fan of Hydromate Motivational Water Bottle on Amazon. It’s got a tracker on it, a little reminder to chug away!
Spice It Up. Stocking the right healthy spices and herbs in your kitchen make it super easy to add flavor and extra health benefits to your recipes. Spices have been in use for centuries both for culinary and medicinal purposes and not only enhance the flavor, aroma, and color of food and beverages, but they can also protect from acute and chronic diseases and get you FIRED UP to eat healthy.
Be Postitive. Most trainers will agree that a positive attitude is key for good results. In most cases, being confident in your ability to get into better shape is all you need in order to actually get going and make some strides toward your fitness goals. You manifest what you believe, so tread lightly when you find yourself in the nasty habit of internally trash-talking yourself. It's toxic. Your mind is very powerful, "if you want to succeed, you must believe!" If you find yourself needing a starting point, reach out to a Personal Growth and Performance Coach to ignite a fire under your butt!
Celebrate Small Successes. Your fitness goals might seem way out of reach at various times during your training, so it’s important to take note of all your accomplishments, no matter how small. Don’t get caught up in the end game. Realize that as long as progress is being made, you’ll eventually get where you want to be.
Take Care of Your Relationships. Relationships are incredibly important not only for your mental well-being but also your physical health. People who have close friends and family are healthier and live much longer than those who do not.
Work Hard & Be Kind. Smiling actually boosts your physical and mental health, so smile as often as you can throughout the day. Enough said!
Spend Some Time Alone. Spending regular time alone helps you to get to know yourself, check in with how you’re doing and what you want so you can live your best life. Time alone could mean meditating, journaling or taking a long, hot soaky. If you’re like me, I love going for a run to clear my head, or it could be a long walk or hike or some quiet time reading a book somewhere in the sunshine!
SOME THINGS YOU MAY NOT HAVE TRIED
Intermittent Fasting. Dieting is no fun, but intermittent fasting is more of an eating pattern than a diet. It has several notable health benefits and can help speed metabolism to promote weight loss.
Use Nontoxic Skincare. Conventional skincare and personal care products are formulated with toxic ingredients we should not regularly let absorb into our body’s largest organ. Reduce the toxic burden on your body by switching to nontoxic personal care like deodorant, sunscreen and beauty products, try some of my fave: Youth to the People, Lavanila Deodorant and Drunk Elephant.
Feel The Fear & Do It Anyway. Fear holds us back and keeps us from living our bestest badass life. Acknowledge your fears and then put on your big girl panties and GO FOR IT! What's the worst that can happen? You fail? Failure is a necessary part of learning, (building muscle mass😏) and success.
Habitually Healthy. Make It A Habit. If a lot of this looks new to you, don't try to tackle it all at once. Which ones sound fun to you? Start there! Put it into practice until it becomes habit and move down the list. Practice it until it becomes a healthy new habit, then move down the list!