There Are No Guarantees!

The payoff of exercise and eating right is good health! We spend many hours walking, lifting weights, stretching etc. to keep the excess weight off and muscles strong. Along with that is a healthy diet. The saying you can’t out exercise a poor diet is very true! Especially the older we get, it becomes more important to watch what we eat for many reasons.

What we eat will fuel the workout. Pay attention next time you exercise as to how you feel. Then go back to your food diary and see what you ate prior to that workout. I can almost guarantee that on the days you feel good, your eating habits were solid and when you weren’t as energized, you ate poorly.

More importantly, a healthy diet will give our bodies what they need to fight off disease. We get all these nutrients from whole foods, not processed. So many packaged foods make the claim that they add in antioxidants or enhance with vitamins. All of these are found naturally in whole food!

The problem with eating healthy and exercising is that we can get lulled into thinking we will never get sick. There are no guarantees that this will be true and we see examples all the time. There are many factors that can lead to illness and disease, some of which are genetic. What exercise and a healthy diet will do for you is put you in the best position to fight off that disease. Eating the right foods will power your immune system and that is the best disease fighter you have! And, it is proven that medications can be more effective when coupled with a healthy lifestyle. Having surgery? Your recovery time can be shortened dramatically if you go into surgery with a healthy body.

Don’t think you are guaranteed a disease free life with a healthy lifestyle. What you can guarantee is a much better quality of life!

Until next time…

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Have A Healthy Relationship With Food!

Food is a necessity in life. Our bodies are machines and all machines need fuel in order to run. Cars use gas and oil. We need food. More specifically we need fruits, vegetables and berries.

The problem isn’t that fruits, vegetables and berries aren’t delicious and nourishing. The problem is that there are so many other foods out there that are amazingly good but not so good for us. All these food together are what we need to have a healthy relationship with!

Too many times I talk with people that think there is something odd if you have a salad for lunch or a healthy protein shake for dinner. We tend to think that every meal should be a grand one. The issue with that mindset is you would never be able to keep your weight under control!

Don’t get me wrong, I love Thanksgiving meals! I start looking forward to Thanksgiving right around Christmas! I celebrate birthdays and special events with friends and family and there is always food around for those festivities. There are even many times I have a pizza or burger and really don’t bat an eye. The reason is that I try to make many of my meals and snacks healthy, and portion controlled. When you do that on a regular basis, you can indulge on occasion without guilt. Doing that without guilt is the key. So many beat themselves up over having a cookie and that just isn’t right. If all you are eating are cookies then yes, you need to make a change. But if you get to reward yourself with a treat, doing it and don’t feel bad!

Until next time…

Take Your Strength Equipment To The Park!

There are many pieces of home exercise equipment that are effective for your overall health. When it comes the building strength, I love the Functional Trainers from Hoist and Bodycraft! They give plenty of options and great variety for a full body workout.

If you like getting outside, like I do, it can be a bit challenging to get a good strength workout. There are a few pieces that I like to take along with me to the park, such as TRX and the LEBERT EQUALIZER. TRX can be a bit limited in use because you need an anchor point, such as a tree branch or pull-up bar. Lebert Equalizer can be put anywhere!

I have been using this many years for myself and with clients, with great results! What I love about this type of equipment is the simplicity of it, yet you can be very creative and add your own style! Check out the video above and get one for yourself HERE! Use the code BETTAG40 to save $40 on your purchase!

Even if you are investing in a home gym, this can be a great compliment to the gym that you can throw in the trunk of your car!

Until next time…

I Love The Sounds Of Nature When I Exercise!

Let me start by saying I am a HUGE music fan. More specifically, classic rock and 80s-90s music (unfortunately for me that can be classified as classic). When I was a Spinning instructor, I loved putting together new play lists, although I think the class participants didn’t always agree with my selections :).

As I got into doing more outside cardio such as jogging and cycling, I made the decision to go without music in my ears for a number of reasons, especially with cycling. It has always bothered me to see cyclists with earbuds in their ears while they ride. There are enough distractions on the road and when you can’t hear cars coming up behind you, I think that is detrimental. Add to that when you are on the trails, such as Grants Trail, you really need to hear someone when they yell “on your left” so you don’t blindly turn around to go the other way. I have had many close calls because of this.

The safety part aside, I have come to enjoy the sounds of being outside during that activity. Especially when you are up early or out for a late run, the sounds of the birds chirping, dogs barking, kids playing and so forth make you realize there is a lot of beauty around you! You miss a lot when you are just plugged into music. I understand there are times you just want to be to yourself, and having those buds in your ears let people know you are focusing. What I recommend is give nature a try! You may find you enjoy that too!

Until next time…

Workout Smarter, Not Longer!

There are many times I leave the gym only to hear from someone I know say, “leaving already?” I never take offense to this because I feel I have a pretty good grasp on what I need to do.

Many feel like you have to spend hours in the gym lifting weights. How many times do you read a Facebook post about leg day, when you should be close to not being able to walk after doing your legs. You shouldn’t be able to lift your arms over your head after an upper body workout right?

I am a firm believer that you need to challenge yourself in order to make gains. I also feel that soreness is one indicator of a good workout however you can be sore after doing everything wrong when it comes to form. You can also have a good workout and not necessarily have a lot of soreness.

When I am at the gym, I look to get in and out of there while still getting a quality workout. For me, it isn’t about the amount of time you spend if you are doing the right exercises. If you focus on the bigger muscle groups, chest, back and legs, especially when using multiple muscle groups, you are getting many muscles worked with a few exercises. You can then work your way down to the smaller groups. If you warm up properly and use weights that are challenging, you can get a good workout in a decent amount of time!

Until next time…

Keto Is NOT The Only Way!

Well, I just got myself in trouble with all the Keto people. I get it, eating according to Keto is all the rage. Bacon…good! Bananas…Bad! I have heard it time and again how you can only lose weight when you are doing Keto. I am NOT, by any means, slamming on Keto. People can eat however they want. The point I try to get across is there is more than one way.

The reality with most diets, at least those that are worth anything, is you have to cut sugar and processed foods, while eating more real food. That is the key to losing weight and, more importantly, keeping it off. We can do anything for a short period of time to lose pounds. The problem comes about when people don’t have an exit strategy to those short term diets. I do a 10 day shred with a group. One thing I stress is that you have to have a plan for after the 10 days. Just going back to old habits won’t do a thing for you. And that is what leads people to believe there is only one way to lose weight.

Try changing your eating for a solid year and see what happens. When you are true to that, I can almost guarantee great results!

Until next time…

You don’t have to give up everything to be healthy!

One thing I hear time and again from people is that they can never again have a cookie, burger or pizza.  The mindset is everyone else can eat what they want and not worry about it.  The reality lies somewhere between “I can never have it” and “I can eat whatever I want”.  Most of us tend to look at the exception to the rule as the norm. Yes, there is going to be that individual who can eat whatever, never exercise and not gain a pound.  Just as there is that 2- pack-a-day smoker who lived to 90 and died of natural causes. I doubt that anyone would say that shows smoking is not bad for you.

When we train our bodies to crave different foods, and crave exercise, this will have long term affects. As time goes on we won’t want all those sweets or chips, rather we will want good, healthy food.  It does take time, so many get frustrated and quit, but those who push on will have amazing results and a better quality of life!