Tag: metabolism

You’ll only regret the workouts you don’t do!

You’ll only regret the workouts you don’t do!

We all have days when we feel unmotivated, don’t want to workout, feel lazy, want to take a nap, or just want to do other things, but on those days it is important to still do some type of workout, whether it be a short one or long one, cardio or yoga, or a quick run.  Sometimes thinking about my favorite person who inspires me such as an athlete is enough to motivate me!  If you are having one of those days, think twice before you skip your workout and remember all the positives of a great workout, including the reasons below!

     100 Reasons to Exercise Now (Courtesy of Pinterest)

  1. Because it makes you feel confident
  2. Because it helps you get stronger
  3. Because exercise helps combat depression
  4. Because you’ll feel proud of yourself
  5. Because you have goals you want to reach
  6. Because you’ll feel bad if you don’t
  7. Because you want to move forward, not backward
  8. Because it burns more calories than not working out
  9. Because it improves your heart health
  10. Because you want a great butt
  11. Because it prevents diabetes
  12. Because you want to be a good example to your kids
  13. Because you want to feel good in your clothes
  14. Because it reduces your risk of cancer
  15. Because your body was made to move
  16. Because you want to be an athlete
  17. Because you want to look better
  18. Because it lifts your mood
  19. Because you want to stand taller
  20. Because it reduces back pain
  21. Because it feels good
  22. Because it makes you feel accomplished
  23. Because you spend most of your day on your butt
  24. Because swimsuit season is always coming
  25. Because strong is the new skinny
  26. Because dieting only works so much
  27. Because it strengthens your bones, too
  28. Because it helps you lose weight
  29. Because it allows you to eat more food
  30. Because it’s the best way to spend “me” time
  31. Because it helps you de-stress
  32. Because it’s cheaper than therapy
  33. Because you want a strong core
  34. Because you want to take care for yourself
  35. Because you take pride in your body
  36. Because it strengthens your legs
  37. Because it helps your clothes fit better
  38. Because you want to push yourself
  39. Because you are capable of more than you ever imagined
  40. Because moving your body feels good
  41. Because it keeps your mind sharp
  42. Because it helps you beat belly bloat
  43. Because it helps you sleep better at night
  44. Because it gives you energy
  45. Because you want to stay healthy as you age
  46. Because you want to look younger
  47. Because you want toned arms
  48. Because it improves your balance
  49. Because it burns off last night’s dessert
  50. Because it boosts your immune system
  51. Because sweat is sexy
  52. Because you want to live longer
  53. Because you want to get better at your game
  54. Because you want to catch someone’s eye
  55. Because exercisers earn more money
  56. Because you’re more likely to eat better when you exercise
  57. Because you want to shave time off your running pace
  58. Because you want to breathe easier
  59. Because you want to see the scale drop
  60. Because exercise improves your sex life
  61. Because you are worth it
  62. Because being fit makes everything in life better
  63. Because you promised yourself that you would
  64. Because you deserve a better life
  65. Because it’ll help you drink more water
  66. Because you want to do real push-ups
  67. Because it reduces your health care costs
  68. Because you’ll miss fewer days of work
  69. Because you want to create a new future for yourself
  70. Because it’ll help you like what you see in the mirror
  71. Because it makes clothing shopping more fun
  72. Because you want to look and feel incredible
  73. Because exercising can be fun
  74. Because it’ll give your skin a glow
  75. Because it’s a good way to spend time with your friends
  76. Because it’ll help you prevent the middle-age spread
  77. Because it reduces your blood pressure
  78. Because you don’t want to let yourself go
  79. Because you don’t want to squeeze into an airplane or rollercoaster seat
  80. Because it strengthens your spirit
  81. Because it’s a cheap way to entertain yourself
  82. Because you’ll be able to reward yourself
  83. Because you need a reason to wear those new workout clothes
  84. Because you’re tired of being tired
  85. Because not working out is not going to get you very far
  86. Because it’s a great way to spend time outside
  87. Because you made a commitment to yourself
  88. Because you’re tired of starting over
  89. Because there will always be another wedding, vacation or reunion
  90. Because you’re not a quitter
  91. Because it improves your cholesterol
  92. Because it boosts your metabolism
  93. Because it prevents age-related muscle loss
  94. Because if you can do this, you can do anything
  95. Because a fit body is a healthy body
  96. Because it beats sitting on the couch
  97. Because  everyone has at least 10 minutes to spare
  98. Because you want to be stronger than your excuses
  99. Because not working out isn’t working out for you
  100. Because the only workout you ever regret is the one you skip

Now, GO WORKOUT!  You will feel much better once you do!

~jj

Yummy, yummy to my dessert tummy!

Yummy, yummy to my dessert tummy!

We all have a sweet tooth of some kind for some type of dessert.  You may not be a cake eater, but you might like pies, cookies, cupcakes, ice cream, brownies, candy, or some other type of sweet indulgence.  I often hear people say they have cut sugar from their diet and my first question is why?!  The most common response is to lose weight for a specific event or occasion (i.e. wedding, swimsuit season, class reunion, etc).  It really doesn’t make much sense to me because you lose the weight for the event or occasion and then gain it right back so it isn’t done to maintain a healthy weight and sustain it over time.  Removing sugar from your diet as a “cleanse” or way to lose weight is almost like a punishment to yourself (and possibly others) because your mood changes, you crave sugar, and once the period of time, event, or occasion ends you tend to overindulge yourself with sugar until you feel sick and sometimes even guilty.

What’s my point or better yet what’s my solution?  Build dessert into your meal and calorie count for the day.  For example, if you know you will be eating dessert after dinner, base your total calories and portions for that meal prior to dessert.  If you usually eat 650 calories at dinner, but know that you will be eating dessert cut your calories at dinner to 400 and then allow yourself a 250 calorie dessert.  This helps reduce your portions prior to dessert so that you don’t over consume by adding an additional 250 calories to your typical 650 calorie dinner.  If you don’t cut calories and portion out your meal to consider dessert, think about how many calories you would eat if you have your usual 650 calorie dinner and decide to add on a 250 calorie dessert.  You would have a total of 900 calories for one meal, which is almost half of what a woman’s total daily caloric intake should be!

My final point?  Be cognizant of how many calories you are putting in your mouth, be well informed about how many calories you SHOULD be eating based on your gender and age, and lastly remember that portion control is just as important as what you choose to put in your mouth!  So eat nutritious and eat within boundaries!  Below is a general calorie count for men and women based on age and activity level.  Please realize it is a little bit different for every person based on their fitness level, health and medical history, etc.  Also, remember that as we age our metabolism tends to slow down decreasing the amount of success we see in burning calories when we workout.  In other words, as you age it may take more effort and a longer workout to burn the number of calories you once burned at a younger age.  Don’t feel discouraged though, no matter what, if you are working out you are definitely doing your mind and body a favor and making me proud (because you are helping me change the dynamics and statistics in America which will take time to do)!  Oh, and just so you got the moral out of the story:  Don’t cut out sugar, enjoy a dessert on occasion, key words being on occasion!  You will feel better, do much better, and see more success if you maintain your diet by eating in moderation rather than cutting food groups.  That saying “everything in moderation” that you are always told and hear is actually true! 😉

GENDER CALORIES (Moderately Active) CALORIES (Active)
FEMALES 

19-30 years old

31-50 years old

51+ years old

 

2,000 -2,200

1,800-2,000

1,600-1,800

 

2,400

2,200

2,000-2,200

MALES 

19-30 years old

31-50 years old

51+ years old

 

2,400-2,600

2,200-2,400

2,000-2,200

 

2,800

2,600-2,800

2,400-2,600

(Courtesy of http://www.choosemyplate.gov)

~jj

Tea, spice, and everything nice!

Tea, spice, and everything nice!

Teas often come with an acquired taste over time, but give them a chance.  If you don’t want tea every day, consider making it a routine once a week.  While many people think of tea as a more wintery drink choice, you can enjoy hot tea in the winter and iced teas in the summer (and I don’t mean iced sweet tea)!  There are tons of flavors and they can be great for your health (key word being CAN BE, see below)!

If you aren’t a quick breakfast eater in the morning, tea can be a great alternative and a much better choice than coffee (sorry coffee lovers)!  Try to quench your thirst in the morning with a tea, preferably within the first few hours of waking up.  It helps diminish heavier cravings and assists with waking you up each day.  Enjoy tea before you eat breakfast or choose to drink it with your breakfast.  Teas such as ginseng tea (increases focus and concentration), green tea (great replacement for coffee because it has caffeine, but not as high as coffee), chai tea (my favorite, just ask my boyfriend; high in antioxidants and spices), or black breakfast tea (alternative to coffee that has a rich flavor and is often enjoyed with milk or creamer, boosts brain activity, reduces anxiety). Other great morning drinks are warm water with lemon and water with aloe.  Both are great for your immune system.  Chamomile tea and peppermint tea are great relaxers that help calm nerves and allow you to destress in the evening hours.  Chamomile tea is also great to help you go to sleep.  If you have tried tea and you can’t seem to find a tea that suits you, consider a morning protein smoothie with fruit.

From tea to spice and everything nice! 🙂  Spice up your life with some great spices, non-spicy and spicy, both will get your metabolism and body going (in a great way)!  Consider cinnamon, ginger, or cardamom to add flavor (non-spicy, rich decadence) or if you are like me and like some heat in your food, add mustard, horseradish, cayenne, chili flakes, jalapenos, etc. to add spicy flavor that will have your heart beating faster and your nose running! 😉  So no excuses for not using spice, there are mild to hot spices and something in between to satisfy everyone’s taste buds!

So, what’s the everything nice part?  Studies have shown that drinking tea and adding spice actually improves a person’s mood, provides significant energy, and gives a person a more positive energy and outlook.  That’s nice, right?  Hey, I will take it, after all, some days, we need all the help we can get!  So, drink some tea and add some spice, it might just change your perspective, mood, and your entire day!

~jj

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