tanya

Jan 152016
 

on the scaleAchieve your Fitness Success

Fitness success this year, we are more than half way through January, the holidays are over, the decorations have been put away for another year and we are back in the swing of our everyday activities … SO how are you doing keeping up with your New Year’s Resolutions? I find that as life gets back to normal it becomes more difficult to keep up with our fitness goals. Here are 2 simple keys to help you achieve your fitness success this year. It is all about making time to fit in fitness and staying motivated!

One of the easiest ways to stay on track is to focus on Fitting in Fitness. The American Heart Association recommends that we exercise for 30 minutes, 5 or 6 days per week. That sounds like a lot, but if you work to “Fit It In” you will find it is easier than you think. Start by scheduling your exercise sessions in your day planner. If you are new to exercise, aim for 2 to 3 days per week of resistance training, and if you are not sure where to start, go to GetinShapeforFREE.net.  Next, find a partner and go for a brisk walk on your lunch break. Finally, on those days when you are really crunched for time, split up your exercise session in smaller blocks, 5 to 10 minutes long. With just a little planning you will be able to “FIT IN FITNESS” and be on your way to a healthier you!

The second key to your fitness success is to stay motivated. Below are my top 5 ways to stay motivated, pick 1 or 2 and give them a try this week.

1. Place your fitness goal, picture or motivational saying where you will see it everyday and have a couple of minutes to focus on it in the morning and in the evening. Your bathroom mirror, refrigerator or computer screen work well.

2. Change up your cardio routine. If you usually get on the treadmill go for the bike or elliptical trainer.

3. Make a new healthy recipe for dinner. Remember it is always a good idea to prepare more because left over’s make great healthy lunches.

4. Take a new class, do a new DVD or participate in a new activity such as; Yoga, Kick Boxing or Zumba.

5. Reward yourself at the end of the week for a job well done. Pick your reward at the beginning of the week so you will have something to look forward to.

While a lot of people who make New Year’s Resolutions do break them, by making time to fit in fitness and focusing on staying motivated you will be on your way to fitness success this New Year!

Be Fit! Be Healthy! Be Happy!
Tanya

Jan 022016
 

New Year’s Resolution Solutions to Stay on track and finally achieve your weight loss goal

New Year’s Resolution Solutions #1: Logging or journaling
Logging or journaling is a great way to see your progression and to chart your success. Think about it as the starting point of data, nothing to be embarrassed about it, it is what it is and it is going to improve. Good things to log include; weight, body fat, BMI, body measurements, how many push ups and crunches you can do in 1 minute, how long it takes to walk/run 1 mile.
reading

New Year’s Resolution Solutions #2: Exercise 1st thing in the morning
If you wait you have more time to find excuses not to workout.

wall stretching

New Year’s Resolution Solutions #3: Vary your workouts
Incorporate Strength Training, Cardio and Flexibility into your workout routine.

exercise-picture

New Year’s Resolution Solutions #4: Accept what you can’t change
But always strive to improve what you can – things like; body composition, muscle strength, cardio endurance, eating habits and stress.

big jeans2

New Year’s Resolution Solutions #5: Tell your friends
Tell your friends about your fitness goals for the New Year. Ask for their support – you may be amazed at the help you get. It is also a great idea to have an exercise buddy, just make sure you focus on the exercise part and not just the socialization.

exercise outside

New Year’s Resolution Solutions #6: Schedule your workouts
Schedule your exercise in your day planner or calendar. Make it non negotiable just like an important meeting or event.

day planner

New Year’s Resolution Solutions #7: Weekly weigh ins
Get on the scale only once per week & pick a pair of jeans or pants that are too small (no more than 1 size too small) as ‘goal’ jeans. Your body weight can fluctuate as much as 5 to 8 pounds; that’s why weighing in once per week keeps you on track and motivated.  It is important to remember that when you begin a strength training program you will be building muscle mass. 1 pound of muscle takes up a lot less space than 1 pound of fat; that is the reason I encourage everyone to pick a pair of jeans that are too small or a little too snug. Even though your body is getting smaller and the jeans are fitting better the scale may not be moving as fast as you would like.

scale

New Year’s Resolution Solutions #8: Remember – it is OK to slip up
We all have slip ups, it is what you do afterwards that is important. If you did not exercise for while or ate an entire box of chips or cookies or carton of ice cream – FORGET about it, move on and get back on track!

junk food 2

Be Fit, Be Healthy, Be Happy!

 

Dec 302015
 

SMART Goals for your New Years Resolution

smart goal

 

Set your goal BUT – make it SMART
Specific – Measurable – Attainable – Realistic – Timely

Studies from the University of Scranton in 2014 show that people who explicitly make resolutions and set goals are 10 times more likely to attain their goals than people who don’t made resolutions and set goals.

Weight Loss was the number 1 New Years Resolution made in 2014. Get In Shape for Free makes it easy to achieve that Resolution Today. Set your smart goal and get started by Clicking Here.

Be Fit, Be Healthy, Be Happy!

Aug 212015
 

Real “Fast Food” – Real Simple

real fast food

Fresh fruits and veggies, simply put are real “fast food.” Wash and cut and they are the perfect ready to eat or grab and go snack. Keep your healthy foods at eye level in the refrigerator, so they are the first option you see and an quick, easy choice when you are hungry. Remember to  aim for 5 to 9 servings of fruits and vegetables – the real “fast food” – everyday.

Be Fit, Be Healthy, Be Happy!

A healthy diet and exercise go hand in hand
CLICK HERE and start your free 6 week exercise program

Jun 302015
 

Lateral Raises on stability ball

lateral raisesWell defined, strong shoulders are always in style. Lateral Raises work your middle shoulder muscle, the medial deltoid. By performing lateral raises lying on your side on the stability ball you are changing the angle that your muscle is lifting the weight and therefore making it a little more challenging. I love using stability equipment whenever possible because you get the added benefit of working your core and abdominal muscles as well. It is a good idea to start with a lighter weight 248 - Lateral Raise on stability ballthan you usually use for shoulder exercises. For sculpted, sexy shoulders do 3 sets of 8 to 12 reps of these lateral raises in your next workout. Remember to keep your abs contracted and always use good exercise technique and form. CLICK HERE for all the details on the Lateral Raises using a stability ball.

Be Fit, Be Healthy, Be Happy!

GetinShapeforFREE.net takes the stress & expense out of fitness

Jun 142015
 

A Summertime Smoothie – Perfect for the kids, great for breakfast or a tasty afternoon snack!

 

18 oz Single Serving Size
Makes approximately 2 servings
170 calories per summertime smoothie serving

Ingredients
2 cups of seedless watermelon
1 cup of sliced cantaloupe
1/2 cup strawberries (fresh or frozen)
1 orange pealed and cut into pieces
1/2 cup low fat vanilla yogurt
1/2 cup crushed ice

Directions
Place your ingredients in the blender and blend well for 1 to 2 minutes. For added nutritional benefit and to make this summertime smoothie the perfect post workout snack add a 1 tbsp of ground flax seeds or protein powder.

Be Fit, Be Healthy, Be Happy!


Jun 022015
 

Are you keeping a food diary?

food diaryStudies have shown that keeping a food diary and writing down exactly what you eat, when you eat it and as much information about how you feel when you eat seems to really help with weight loss. As a personal trainer I totally agree – a food diary really gives you a lot of insight into your eating habits. I also encourage clients to really know what they are eating – to read labels, to ask for nutritional facts when dining out and to know proper portion sizes. There are so many benefits to keeping a food journal – but for many of us – it is a tough thing to do because it really is a pain to keep a notebook, etc and take the time to write it all down. Here is a new twist for your food journal, take a picture of all your meals and snacks with your phone. It is simple, it is quick and it is really accurate. Then take a look at your portions, look at how many fruits and veggies are on your plate, look at the spreads, dressings and dips that you are using. You will be amazed at what you learn. Try it for a week and let me know what you think.

Be Fit! Be Healthy! Be Happy!

Workout Smarter at GetinShapeforFREE.net