Why You Should Start Getting Healthy Before New Years

So, let’s face it…the next couple of months are usually terrible months for gyms, and well, wellness in general. A lot of people automatically adopt the mindset, “I’m going to be eating out/eating desserts/eating whatever so much, that why should I try to exercise/eat smart”. As a result, many people get themselves in trouble and wind up, gaining weight, getting sick, or feeling downright disgusting from November to New Years’. Maybe this post will help you rediscover why you decided to live a healthier lifestyle in the first place. Life is about balance, if you want to do for others this season, you need to take care of yourself.

1. Because a day wasted is a day wasted, no matter how you look at it. Why wait to start now? Just because you can’t hit the gym 2 hours a day doesn’t mean you need to throw out your routine out the window. What about ? There are plenty of easy nutritious recipes out there that require nothing but a crockpot…besides, it soup weather anyway
2. Because many resolutions do not include a detailed plan. Wishful thinking does not accomplish goals, action does. Schedule your workouts and meal prep like appointments. You can find 30 minutes of your day to meal prep and exercise…did I mention crock pots?
3. Because a healthy lifestyle is a daily choice, not magic moment where everything falls into place. Goals are achieved, not given…I hear to many people complain, but that program costs something, but I can’t afford meat…um, yeah, you can diy your own pedicure for the next two months, cut back Starbucks coffee to twice a week instead of every day, you can yard sale all that junk in your house. If you have excuses now, you’ll still have excuses the other 364 days of the year too…food for thought. I say this because I had to reach this realization myself.
4. Because some exercise and good nutrition is better than no exercise and bad nutrition. Hey, there are plenty of 5 minute workouts on this blog and plenty of throw and go recipes. Eat healthy foods when you’re at home.
5. Because flu season…well, it’s already started. If you throw your own health to the wayside this time of year, chances are you will miss out on some important events because you didn’t take the time or effort to invest in your health.
6. Because exercise allows you to release stress. Hey I don’t even go out on Black Friday…if I buy anything, I buy online. There are plenty of sales, and now even many local businesses have online shops…Mine does. I just found time for you to workout and enjoy a delicious healthy meal!
7. Because you need the extra energy this time of year. Whew! Who doesn’t?! I don’t make perfect choices, but when I can, I reserve my right to eat healthy. Unless you’re baking for a party, you don’t need it in your house….send it home with someone else after the party…hehehehe
8. Because materialism and food are not the reason for the season.We worship food here in the U.S. We eat out of enjoyment, not nourishment….not to say that it’s bad, but when that mindset rules your food choices, it’s time to reevaluate what you’re doing. You have your health and your family’s health for the rest of your lives…you only get one life here on this earth… turn your focus towards helping those in need, not on how much you can stockpile.
9. Because if you’re tired of starting over, you need to stop quitting…for real… ‘nough said. If accountability seems to be an issue, let me help. To reach me, fill out this form. Sometimes, it’s important to have someone to sit down and talk with you about your needs. I’m here to listen.
10. Because your health and being healthy will save you time and money in the long run. Eat healthy and exercise now, or doctor bills later….your choice. You do not have to let the current state of your health define you, nor do you have to let the typical expectations of everyone else define you.

Tough Love,
Julie

Workout Wednesday: Seated Row tutorial

Hi There! Happy Workout Wednesday! Today I’d like to highlight an exercise that will help keep your back strong and healthy, as well as review how my workouts are going this week!  I’m really happy about the way this week has gone so far. I’ve been leading my first challenge group as a coach and am really enjoying my results from the 21 Day Fix! Because of our busy schedules, and eating g-free, we needed something to keep us on track, and so far, the workouts and shakeology have been amazing!!!!! I’ve lost over 1″ in my hips and 1″ in my waist. I can see my muscles, not bones, and the nutrition plan leaves me feeling energized… I’m officially no longer addicted to caffeine! I wanted to post “after” pics already, but Micah said, “Wait, the best is yet to come”. REALLY?!  Where was this when I was getting ready for my wedding and didn’t have time to plan my own workouts? I love this, and if you check out my 21 Day Fix page on the blog you can see the challenge pack for yourself. 🙂 This week has been really fun, and exciting, and for all you Northerners, don’t hate, but we had freezing rain, sleet, and ice the other day, so I got a day off! But, I will be working Saturday morning…

Today’s post is a part of my “Strength Training 101” series. Today we’re going to be talking about bent and seated rows. I’m using bands for the video, but please feel free to use weights. This is a back exercise that is great for all fitness levels, and strengthens your shoulders, and upper to mid back muscles.  Watch the video, and tell me your thoughts! What’s your favorite upper body strength training move? Comment below!

See you on Friday!

Julie

This week’s Post: Friday Five

This week: it’s been a little crazy…ok, maybe very crazy, but I have to say, I’ve finished the week stronger than I was when I started. Micah’s grandmother fell and broke her shoulder Sunday night, and then fell again Wednesday, so I’ve been a little preoccupied. I’ll be posting the strength training tutorial of the week this weekend. Since it’s fitness Friday. I thought I’d take a moment share 5 reasons that I exercise, and maintain healthy habits. Sometimes, it’s good to take a step back and reflect on why we do what we do.
1. To gain discipline that I never had before. If you learn to master your health, and your spiritual health, you can become displined in every other area of your life.
2. To feel healthy. I really don’t ever care to look like a runway model. Starvation is not the key, proper nutrition is. When you feel healthy, your outside will show it.
3. To be a better wife, aunt, friend, and daughter and employee. I’ve struggled with anemia, and hypothyroidism for awhile now, and if I didn’t take the time and resources to invest in myself, I would never be able to keep up with all that goes on. I have the energy to do my job, take care of others and serve. People can hate on Maria Kang all they want, but if she’s anything like me she works out to take care of her three sons. It doesn’t take hours in the gym, just 30 minutes. My butt got kicked today in a 30 minute workout.
4. To manage stress. Ladies, I’m talking to you…take all that energy and time you waste thinking about what will never happen and take time for you. It can be one minute of jumping jacks at a time. But seriously, your hormones and your mind will be more balanced.
5. To be able to say, I can

 …what’s holding you back?

See you soon!
Julie

Workout Wednesday:Tempo Training and how it works.

There are times when we work for every rep in strength training, and then there are times, when we mindlessly go through the motions. It’s easy to do this with body weight, and resistance bands, and I’ll admit…sometimes, I need a little help being mindful of my muscles working. That’s were tempo training comes in. Tempo training forces you to use your muscles instead of momentum to do the work, so that you’re focusing on the work of your muscles to do the job. Here’s an example: Squat – instead of down, up, down, up think of this motion in phases and use a different amount of time for each segment. For example, 3 sec. to lower into parallel. 2 seconds to standing and 2 seconds at the top of the movement, contracting the glutes. Try it. You’ll definitely feel the muscles working. It usually only takes about 3 or for exercises for a muscle group to get completely burnt out when done this way, but sometimes, it’s good to shock your muscles, and this is one of the best ways to do it.Think quality over quantity.

Squats: keep knees and toes in the same directions, no pidgeon toes! Place hands in front of you  lower 3 seconds, stand 2 seconds, squeeze 2 seconds.

Push-ups: Even those of you who can do full push-ups may want to do the modified push-ups this time. Lower 2 seconds, push up 2 seconds, pause 3 seconds. This will help enable you to do more full push-ups, and get great abs.

Reverse Crunches: Zip up those abs and keep ’em zipped! Lower 3 seconds, Lift 2 seconds, Pause 3 seconds

Single-Leg Dead Lift: Find a focus point. This move was never meant to be rushed any way. If you’re unsure, add resistance and try a stiff-legged dead lift. But most importantly , your back must stay straight, abs in!
Throughout the movement. If your back rounds, you’ve lowered too far. Lower 3 seconds, lift 3 seconds, pause 2 seconds. (Add that squeeze.)

Bicep Curls: Use tubing or weights for this one. Lower 3 seconds, lift 2 seconds, pause at the top 3 seconds…this is a killer with resistance bands.

Side Plank with Hip Dip: Zip it up! Lower 2 seconds, lift 3 seconds, pause 3 seconds.

I would love your questions/comments on anything posted on this page! Thank you for reading! And if you like what you see, share the love!
Exercise tutorials are available on http://www.acefitness.org/