Fitness & Wellness

Keep Fit On The Go

Keep Fit On The Go

If you come to the Totowa, New Jersey, you know that most of the people I work with are super busy, trying to keep fit on the go. Sometimes, their schedule doesn’t allow for a regular workout at the gym. It may be that they’re traveling or spending long hours in the office with no potential to leave. Some are busy moms that have a hectic schedule that often requires them to be in two places at once! That’s why I work close with these clients to help them find ways to maintain their workout, even when they can’t come in to the gym for training.

If you have the space to swing your arms, kettlebells are a great at home workout.

Whether you’re traveling by car or stuck at home or in the office, having your own kettlebells can provide a workout on the go. Not only do kettlebells travel well on road trips, you’ll get more results in less time spent. In fact, it’s one of the reasons we use them as part of the workout program. Getting more calorie burning and muscle building in a shorter time period is perfect for anyone on the go.

If you’re really short on time, consider a quick five to ten minute workout several times a day.

While we pride ourselves on helping you get the maximum benefit in the shortest amount of time, sometimes you don’t even have time for a full session. A few minutes here and a few minutes there may be all you have to spare. It’s not a problem if it doesn’t happen often. There are workouts that can be as short as four minutes and give you at least some exercise. Dr. Zachary Bush created a four minute nitric oxide dump that you can do anywhere. Do it four times a day and supplement with a morning bodyweight workout in the morning for eight to ten minutes. As a trainer, I’ll help create one for you.

Find ways to increase your daily activity on those days you can’t make it to the gym.

No matter how you try, some times you simply can’t carve out that ten minutes or you don’t want to sweat before a big meeting or presentation…or even in the office for that matter. Making sure you have created other habits that help you stay fit is important. No matter how busy you are, taking the stairs instead of the elevator doesn’t cut into time that much, especially when you consider the wait for the elevator and the stop at each floor. Walking to lunch, parking further from the store and walking and getting up five minutes every hour and moving around are other things to help you stay healthier.

  • Use your lunch hour to come to the gym and have a shorter session that allows you to workout, while also getting a quick shower in after you’re done.
  • Get up earlier and workout in the morning. Your body will be more refreshed and your workout will be better.
  • Do stretching at your desk and even some body lifts out of your chair. A few squats or lunges next to your desk can only make you feel better.
  • Talk to your trainer if you’re having time constraints. Your trainer can create a few workouts that you can do on your own on those busy days.

Favorite Healthy Breakfast

Favorite Healthy Breakfast

Eating a nutritious breakfast is important for weight loss. It gets your metabolism revved up for the day and keeps you feeling full longer. Many of my clients have shared their favorite healthy breakfast ideas. I’ve included several in this article that I have tried and really liked. They’re filling and nutritious, with plenty of benefits for weight loss and overall health. Please feel free to tell us what your favorite healthy breakfast is in the comment section.

Don’t worry if you’re busy, there are some great on the go breakfasts.

Okay, let’s get real. Mornings are often hectic and there’s not a lot of time to make a big meal. That’s why these healthy breakfasts are a few of my favorites. Toast some bread and put on nut butter, but instead of jelly, slice a banana or an apple on it and top it with some chia seeds. Put some sliced fruit in a bowl with a scoop of quinoa and a little bit of lime mixed with honey and basil. Keep fruit in chopped and in the freezer to throw in a blender with yogurt, peanut butter or vanilla protein powder for a yummy pick-me-up.

If you have a slow cooker, breakfast will be ready when you are.

Sometimes getting breakfast for the whole family is part of the day. You can do it quickly the night before and have it ready for breakfast. Layer your slow cooker with a layer of veggies (asparagus or broccoli are my favorites), some sausage a layer of cheese and then covered with eggs mixed with milk. Cook overnight and wake up to a delicious and nutritious breakfast.

Make ahead recipes are great for the week.

If you want a quick bite to eat while you’re driving to work, consider real egg muffins—not the McMuffin type you find at the drive-through. Mix six eggs, a half cup chopped spinach, a third cup bacon cooked and crumbled, a third cup shredded cheese plus some diced tomatoes. Spray the six containers of a muffin tin with cooking spray. Whip the eggs by hand until mixed and add everything but the tomatoes. Pour the batter in the muffin tins and bake in a preheated 375 degree oven for fifteen to eighteen minutes. When ready to eat, top with diced tomatoes. They keep in the refrigerator for three days and the freezer two months. Just reheat them in the microwave.

  • Keep your breakfast low glycemic so you don’t get a sugar rush. Spread some whole grain toast with mashed avocado and top with an egg for a filling, yet super healthy breakfast.
  • Smoothies can make a quick breakfast to grab on the go. Have your favorite protein powder for extra protein. Combine with Greek yogurt and frozen fruit.
  • It takes a little more time than making toast, but it’s worth it. A Greek wrap you can eat on the way is both delicious and nutritious. Heat a tortilla, top with scrambled eggs, fresh spinach, feta and black olives.
  • A bowl of oatmeal with added nuts and fresh fruit is filling, delicious and nutritious. You can make your own variation using your favorite nuts and fruit.

Workout To Relieve Stress

Workout To Relieve Stress

Today’s world is filled with stress producing situations. Unfortunately, they’re nothing like the stress we were created to deal with in early times. That stress came from warring tribes attacking or wild animals. It required man to either flee or fight. The fight or flight response is a response to stress. It causes changes in the body to prepare it for battle or prepare it to run. In order to relieve stress and get your body back to normal, you have to fight or run.

An angry customer, crying baby or traffic jam doesn’t require running or fighting.

Not only is running or fighting not a solution to many of today’s stresses, it’s simply not appropriate. That means you’re left with the changes, such as increased muscle tension, increased respiration, higher blood pressure, a faster heart rate, slowing digestion and sending blood to your extremities. Higher levels of cortisol and other stress hormones go into the bloodstream to create those changes. When you workout, you’re actually working the body as hard as you would if you fought or ran, so it helps burn off stress hormones.

Exercise helps boost those feel good hormones.

When you workout, your body increases the production of hormones that make you feel good, like endorphins. These are neurotransmitters that function much like opioids, which can block pain naturally by connecting to the opioid receptors in the nervous system. That’s why people experience a runner’s high and why therapists find that exercise can help lift depression and aid in reducing anxiety.

You’ll love the changes exercise makes in your body.

While exercise has been called meditation in motion, meaning it’s a great stress buster, it also improves your overall fitness. It improves your posture and makes you look more confident. That improved posture has a positive effect on your mental attitude, too. When you look and act like you’re confident, people treat you that way and you start to feel that way. That confidence can also reduce some of the stresses in your life.

  • When you workout to reduce stress, do something you enjoy. If you dread going to the gym or running, it is just adding another stress to your world. If biking is your favorite thing to do, go ride a bike. Swim, skate or play ball. They all reduce stress.
  • Find a workout buddy. It should be someone whose company you enjoy. It boosts motivation, while making it more fun to workout.
  • You don’t have to set aside a full hour at a time to workout. If you have a crowded day, set aside ten to fifteen minutes at a time to workout at least three times. It can nip stress in the bud before it gets a foothold.
  • Always check with your health care professional first before you start any program of exercise. If you haven’t worked out in years, start slowly or work with a trainer who can create a program specifically for your fitness level.

You Need Self Control To Reach Your Goal

You Need Self Control To Reach Your Goal

When I have new clients in Totowa, NJ, the first thing I tell each client is that especially in the first few weeks and months, you need self control to reach your goal. Living a healthy lifestyle and getting into shape is tougher until it becomes a habit. Whether you’re working out regularly or eating healthy, it takes time to establish it as part of your life. That’s why finding ways to boost your self-control when you first begin is important.

Start with clearly identifying your reason for changing your lifestyle.

When you create a goal for a healthier lifestyle, you have to have a solid reason for doing it. The reason must be important to you, so doing it to please another person won’t work. Whether it’s to live longer and see your children and grandchildren grow or to feel more comfortable in your own skin, the reason should impact your life in a way you find important. Once you know why you’re going through the process, setting goals is the next step.

To keep you on the right path, the goal should be realistic and have a plan to achieve it.

Clearly identifying the goal and then breaking it down into steps that are quicker to achieve is a start. You need a way to measure your success. Measuring your success helps you see the progress you made, which helps boost your determination until eating healthy and working out become a habit. It takes self-control but you can boost it by identifying success along the way. Success breeds success and keeps you more determined.

Keep your eyes on the prize.

Whatever your ultimate goal is, find ways to keep it front and center. Some people use sticky notes and paste them on the mirror, the refrigerator and other places to remind them why they are starting a healthier lifestyle. If you find your will power dips as the day wears on, do your exercising in the morning. Negative self-talk can destroy the best plans. Keep it in check. Instead, create phrases that are positive, such as “Every day I get fitter and healthier.” Write them, say them aloud and put them in your memory to block the negative talk in your head.

  • Get adequate sleep at night. Achieving any goal and boosting self control is easier to do when you’ve had a good night’s sleep.
  • Don’t tempt yourself any more than necessary. Keep junk food out of the house and prepare healthy snacks and meals ahead of time so you’re not tempted to grab fast food or unhealthy snacks.
  • Increase your daily activity other ways, especially when you first start. Make it a point to take the stairs or park further from the store and walk further.
  • Congratulate yourself on successes and enjoy each one. Whether it’s sticking with your program one more week or shedding a pound. It’s all good and feeling good about it can help you keep your resolve.