Personal Training, Fitness and Nutrition Motivation

Tuesday, October 11, 2016

I Want to Motivate You to Get Fit

Are you motivated to get fit? What does your fitness and nutrition program look like? What changes are you making to get closer to your fitness goals? The holidays are around the corner and probably the best time to adopt a healthy lifestyle. It will prepare you to make better food selections, reduce portion sizes and get in some workouts.

I am here to motivate you to adopt a healthy lifestyle by providing nutrition and exercise tips. Although I'm a guide and not a goal, it's nice to see what other fitness professionals are eating to maintain a lean and healthy body.

My typical daily food intake:

Meal 1: 
1-2 cups coffee
Organic whole grain toast with natural peanut butter and fruit spread.
Meal 2:
1/2 cup Greek plain yogurt with 1/2 cup organic blueberries or warmed apple, 1/4 cup flax meal. Mix and eat.
Meal 3:
Lean turkey and avocado sandwich on a thin bun with 1 slice Havarti cheese and basil pesto.
Meal 4:
Grilled fish (3-4oz), roasted assorted veggies
Meal 5:
1/2 cup cottage cheese or Hummus with Marys Gone Crackers
note: I strive to drink 1 gallon of water per day

My typical workouts:

My workouts are varied and limited to one hour 4-5 times per week. I find being over 50 my body requires more recovery time. My exercise programs may look like this in any given week:

Day 1: warm up, resistance training of large muscle groups (back, chest, legs), stretch
Day 2: cardio (1mile on ARC Trainer) core work and stretch
Day 3: warm up, high-intensity interval training (HIIT) for 30 minutes, stretch
Day 4: active rest day
Day 5: warm up, resistance training of 1 large muscle group (legs) combined with shoulders and arms, stretch
Day 6: warm up, high rep light weight or body weight training, stretch
Day 7: active rest day

Eating right and exercise is essential for a successful fitness program. Allow yourself to be a beginner and progress each day. Results aren't immediate and remaining realistic and positive through the journey is important.

Pay attention to your fitness level and be prepared to change it up when things start feeling easy. Variety in your workouts also prevents burnout. The body is very adaptable to routine exercise. Ensure muscle confusion by changing up your workout programs. This will not only fire up the muscle fibers in a different way but also bring a new mental outlook to your routine.

Most importantly is to have fun with your fitness. Enjoyable workouts and healthy foods keep you coming back for more. A positive mental game will promote an active lifestyle!

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Be well and Stay Healthy




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