When trying to create a new habit or kick an old naughty one, it takes a great amount of will power and determination to succeed.  Wouldn’t you agree?  Well, with the Power of 3 you can totally do whatever it is you are attempting.

Whenever you have the urge to go back to your bad habit or to skip a new one tell yourself “I can wait 3 minutes.”  In 3 minutes that intense initial urge will have passed, and you can move on.

Examples1: “I will not eat that cookie at the office.  I’ll set my timer for 3 minutes. . .  By the time it beeped I had forgotten why I set it.”

Example2:  “I don’t feel like running today.  I’ll just do 3 minutes.  Well if I’ve made it for 3 minutes I can do 30 minutes!” (I wouldn’t jump to doing this one for 3 hours)

Then tell yourself you can make it 3 days without it, or 3 days a week of doing it.

Then set your goal at 3 weeks and before you know it you have broken through each barrier and become stronger with each 3 minutes, 3 hours, 3 days, and 3 weeks!

Try it and let me know how it works.

1. It lowers stress, and lowering cortisol helps lose that weight around your midsection!
2. When it’s icy, walking is safer than jogging.
3. You can still talk to a friend without hyperventilating.
4. It’s a great way to get your kids more active too!
5. It’s low impact, and sometimes our bodies need a break.
6. It’s free.
7. Choose a new park or neighborhood and explore!
8. It doesn’t require a shower directly after.
9. Walking outdoors will help you to soak up a little vitamin D.  We need it!
10. It can be done anywhere and almost anytime, so there is no excuse!

1 teaspoon fennel seeds

2 tablespoons olive oil

1/2 medium onion, finely chopped

1 small (or 1/2 large) fennel bulb, finely chopped

4 garlic cloves, coarsely chopped

2 bay leaves

1 teaspoon dried oregano

1 teaspoon crushed red pepper flakes

Kosher salt and freshly ground black pepper

1/2 28-ounce can whole peeled tomatoes, crushed by hand, juices reserved

1 cup dry white wine

1/2 8-ounce bottle clam juice

1 pound skinless fillets haddock or U.S. Pacific cod, cut into 1″ pieces

1 pound large uncooked shrimp, peeled and deveined, or frozen king crab legs, thawed

Country-style bread or wild rice

Toast fennel seeds in a small skillet over medium heat until fragrant, about 2 minutes. Finely grind in a spice mill; set aside.

Heat oil in a large heavy pot over medium-high heat. Add onion, fennel, garlic, bay leaves, oregano, and red pepper flakes. Season with salt and pepper. Cover, and cook, stirring occasionally, until onion and fennel are soft, about 12 minutes.

Stir in ground fennel seeds, tomatoes with juices, wine, clam juice, and 1 cup water. Cover, bring to a boil, reduce heat to medium-low, and cook, stirring often, until flavors meld, about 15 minutes. Stir in fish, and shrimp and bring to a simmer. Cover and cook for 5 minutes or until cooked through. Serve with bread or rice.

Think about it; There are 168 hours in  a week.

If you exercise 5 hours a week, that’s only 3% of your time.

If you eat (I know you do), that’s 12% of your time.  Plus the time it’s taking for digestion, nutrient utilization, energy conservation (fat storage).

If you sleep 8 hours a night, that’s 33% of your time.

What about stress?  What percent of your week is spent stressing?  How much are you raising your cortisol levels?

What about your NEAT (Non Exercise Activity Thermogenisis)?  Do you sit all day at work, do you walk to the store, go up and down stairs, ?

Most experts agree that 70% of weight loss is attributed to diet.  I honestly don’t know exactly how they have come up with this number.  I do know, that it is proven by my clients and the other success stories I hear. Those who eat real whole foods in moderate portions and stay away from the processed junk are seeing excellent results.

Think about the BIG PICTURE of your health.  Are you taking care of yourself?

Are all of the variables in your equation adding up to equal success?

Hook your band around a pole, around your feet, around your husband, or use a door anchor if you have one.  Hold the handles so that your palms are facing in.  Pull the band back by driving your elbows past your torso while bringing your shoulder blades together and down.  Slowly release the band forward and repeat.  Be sure that you have enough resistance to get a good burn by around 15-20 repetitions.

Eat as soon as possible after your workout. John Berardi says that if you consume something immediately after your workout, “Post exercise glycogen synthesis is 3 x’s higher than if the beverage was consumed just 2 hours later.”   If there will be more than an hour until your next meal, then you should think about a snack.  If you are lucky enough schedule your workouts so that you eat a meal right after, then Rock On!  You are already refueling your muscles. So plan ahead and bring your fuel with you or have it ready for you when you return home or to the office.

Don’t focus too much on perfection.  Experts such as John Berardi recommend a 2:1 ratio of carbohydrates and protein.  Nancy Clark says a 3:1  ratio is best.  My philosophy is aim to get somewhere within this range and you’ll be doing wonders to benefit your efforts.

There have been countless studies that show that whey protein is the most bio-available of all the other protein powders out there.  This means that it contains all the amino acids and therefore your body is able to use them to rebuild. Be sure to choose a whey protein that is most natural.  Biochem Natural or Blue bonnet are 2 good brands that both contain around 20 grams of protein per scoop.

If you are limited in time and you need something quick choose things like:

Chocolate Milk

Sarah’s real protein bars

If you have time to make a smoothie  (BTW this is the best option because it will be digested quickly and immediately available):

Almond Banana- 1 cup almond milk, 1/2 banana, and 1 scoop whey

Berry Delicious – 1 cup almond milk, 1/2 banana, and 1/2 cup mixed frozen berries, 1 scoop whey

Peachy – 1 cup almond milk, 1/2 banana, and 1/2 cup frozen peaches, and 1 scoop whey

If you are eating lunch or dinner then just plan for a healthy power meal of good quality protein such as fish, chicken, edamame, lean beef….

Then pair this with some delicious nutrient packed carbohydrates such as sweet potato, fruits, brown rice, lentils……

Bottom line is plan ahead or have things that are already ready.  You can make a batch of smoothie for 2-3 days.  You can make a big portion of sweet potatoes or brown rice and add it to your lunches for the week.  These things are super simple, you just have to start making the effort.

Have a great workout and enjoy your post workout smoothies!

Well there is no excuse for not getting a workout in.  Here is a workout you can do anywhere and with minimal equipment.

*Click below on the workout and then print it out so that it’s ready to use anytime.

 
]]> http://a2momentumfitness.com/blog/2011/11/22/indoor-cardio-mix-up/feed/ 0 http://a2momentumfitness.com/blog/2011/11/22/tips-to-survive-the-holidays/ http://a2momentumfitness.com/blog/2011/11/22/tips-to-survive-the-holidays/#comments Tue, 22 Nov 2011 17:33:31 +0000 Sarah Coffin http://a2momentumfitness.com/blog/?p=155 This is such a wonderful time! Be sure to enjoy it, because it is only once a year! However it doesn’t mean that you have a pass to overindulge. Check out these tips to make your holiday a healthy one.

Cooking Light

Recipe Rebuild

Bon Appetit

Chocolate Protein Bars
Makes about 5 Bars and they are about 170 calories each.

2 scoops Protein Powder (I use Whey)
1/4 Cup Almonds
3 TBS Coconut (unsweetened)
2 TBS Cocoa Powder
6 Medjool Dates or 9 Deglet Dates

1. Blend in a food processor the Coconut, Cocoa, Almonds, and Protein,to a crumble.
2. Add the dates and pulse, and stir until it turns into a dough ball. You may have to add more dates, but try to be patient and allow it to mix before you add more.
3. Form into a big ball, and roll out into one square and cut into 5-6 bars.

Apple Protein Bars
Makes about 5 Bars and they are about 170 calories each.

2 scoops Protein Powder (I use Whey)
1/4 Cup Almonds
1 TBS Cinnamon
3/4 Cup Dried Apples
6 Medjool Dates or 9 Deglet Dates

1. Blend in a food processor the Cinnamon, Almonds, and Protein,to a crumble.
2. Add the dates and apples and pulse, until it turns into a dough ball. You may have to add more dates, but try to be patient and allow it to mix before you add more.
3. Form into a big ball, and roll out into one square and cut into 5-6 bars.

It is so easy to get caught up in the whirlwind of life.  We tend to find ourselves racing from work to soccer games to volunteer events to dinner parties and back home.  Phew!  It becomes a sort of stressful robotic checking off of all the tasks for the day.  This speed is usually accompanied by a complete lack of really enjoying being in the moment.  You may find that you are caught in a wild and out of control momentum that is pulling you through each day.  Wouldn’t it be better to actually enjoy that dinner party, without thinking about all the other things you should or would rather be doing?  Wouldn’t you like to get in your workouts, and have time to cook a healthy meal? 

We are quickly approaching the holiday season.  This is typically when our lives are thrown into full force juggling mode.  Is this what you want?  Well just STOP!  Before you find you are lost in a negative momentum, make a conscious decision to take on only what you can handle while balancing all the tasks and events that are truly important to you.  Whether it means saving time for home cooked healthy meals, taking a nice walk or jog, or reading before bedtime, it will make all the difference in the world in your personal wellness, in your professional life, and in your physical health. 

Stress can be beneficial in our lives.  It can help us accomplish major achievements.  But, chronic stress can also be harmful to our bodies and our minds.  Chronic Stress increases cortisol (stress hormone) secretion.  According to an article published in the Idea Fitness Journal, Cortisol along with increased insulin levels can also activate stress eating.  The secretion of cortisol can also activate Lipoprotein lipase, which facilitates the deposition of fat.  This means the promotion of fat storage which is usually accumulated in the abdomen.  These effects of stress are real and dangerous.  It’s important for everyone to find ways to fight back.

In 2008 the U.S. Department of Health and Human Services published a report by the Physical Activity Guidelines Advisory Committee that states that “physical activity can protect against feelings of distress, defend against symptoms of anxiety, guard against depressive symptoms and the development of major depressive disorder and enhance psychological well-being.”  Melissa Stoppler, MD recommends the following for managing stress:  Exercise, Meditation, Progressive Muscle Relaxation, Time Management, Support Systems, Healthy Food and Drink, Posture Check, Recharging, Speaking Slowly, and Visualization.  You can read about each of these techniques in the Idea Fitness Journal.

I believe it is important to find mindfulness in your movement.  It is essential to have some kind of a plan, and then follow it with the understanding that life will always throw a few curve balls.   Take this crazy Momentum and turn it into a positive acceleration of meaningful actions and activities that you can truly put your heart into.  I call this a positive momentum; full of good stress relieving habits.  Say NO to events that are not really important to you.  Save time for exercise, family, or a hobby that gives you satisfaction.  Find a slower pace at some point during each day or at least each week where you can stop and reflect on how you have spent your time.  Your family will thank you, and you will love the feeling of being in control.  Most importantly, making time for all these things will improve your health too!