Simple Hydration Tips (Video)
Welcome Back! WoOoOoOt!
Happy 2009!
I’m back from my amazing vacation in Calgary and I’m super pumped to get back in action.
I must say Calgary is a pretty relaxed city. It’s obviously not as busy as Toronto but it’s a good place to visit if you seek some time away from the hustle and bustle of a super busy city.
Overall my visit there was a great one, the people were kind, the weather was cold, and I was able to see old friends and make a few new ones.
That’s just a quick overview of my holidays, tommorow I’ll have a fabulous video post for you and I’ll continue to blow the socks off 2009 with some quality stuff.
Wishing you all the best for 2009.
Marci Lall
Me and the Ginger Bread Man at the Calgary Zoo Lights
Taking Time For Yourself
Even though it’s the season of giving it’s very important to think about yourself as well. I don’t mean in a selfish type of way, but understanding that you still have to take care of yourself during the hectic times can be a life saver.
Let’s not beat around the bush here, it takes plenty of physical and mental energy to run around sardine packed malls and fitting a million things into your day. Your energy is constantly drained and that’s no fun at all.
If you find yourself doing too many things for other people without actually taking some of that time to do the things you want to do then here’s two simple options to try.
Option 1: Learn to say no. Do you constantly say yes to everything, even though you know it’s going to be a pain in the ass? Don’t try to be a hero and work yourself to the bone; it’s okay to say no sometimes. Once you quit saying yes to everybody you’ll find that you would have more time for yourself.
Option 2: No Interruptions. Find a quiet spot where you wont be interrupted by anyone. Relax, read a book or enjoy a cup of tea. The goal here is to have 30 minutes by yourself with no interruptions (turn off that cell phone/blackberry!) if you can do more then, fantastic! But the point is to be by yourself doing something for you. Doing chores and grocery shopping doesn’t count.
You might feel guilty taking time for yourself, but if you don’t take small opportunities to unwind and recover how are you supposed to help other people? It’s not a crime doing something for YOU.
Great Idea: Exercise Routine Makeover
As a trainer I have to be super creative when it comes to exercises for my clients. If we do the same things over and over again then it just gets boring and dull.
If you’ve been working out for a while you’ve probably hit a plateau or even just got bored with the whole exercise scene.
If this has happened to you, don’t worry – there’s nothing wrong with you. All you really need is something new, something fresh that will light your inner fire and get you excited about exercise again.
To help you plan and get your exercise routines ready for the new year consider taking a quick look at these 4 variables that can spice up enhance your routine a lot and give it a well needed facelift.
1. Frequency
2. Intensity
3. Time
4. Type
How Should You Apply The 4 Variables?
There are different ways you can apply the variables to your routine.
Frequency: It’s pretty obvious that the more you exercise, the greater your weekly caloric expenditure will be. Exercise frequency complements the duration and intensity. A daily program is most likely to have you start a habit and promote consistency with your exercise. Engaging in four sessions per week is satisfactory, provided your duration and intensity are at acceptable levels.
Intensity: Intensity refers to how hard your pushing yourself during the exercise. A rule of thumb is that if you’re going to be exercising for a longer period of time then you’re intensity levels will be lower so you can last a long time. If however you’re exercising for a shorter period of time then you can bump up the intensity.
Time (Duration): If losing weight is your priority, then the duration or total amount of energy you burn should be more than 30 minutes. One of your initial challenges is to bring your aerobic fitness up so you can sustain a moderate intensity for enough time to burn a lot of calories. Also remember that duration and total distance are more important than speed (intensity) alone. The slower pace also avoids your body from producing lactic acid.
Type: For weight loss, aerobic exercise is popular for a lot of people looking to lose body fat. It also provides other significant health and cardiovascular benefits. Aerobic exercise involves large muscle groups, so you can look beyond walking, jogging, stair climbing, and bicycling to activities that also incorporate shoulder and core muscles.
For example, activities like cross-country skiing, swimming, skipping, rowing, aerobic dance, and holding weights while walking are really good for developing a number of muscles and decreasing body fat.
So as you can see there are different types of activities that you can do to supplement your current exercise routine. It’s vital that you try new things to encourage your body to change.
Yummy Holiday Treat - Without The Hidden Calories
I know, I know, I know. The holidays are here and temptation seems to be EVERYWHERE. Now is NOT the time for those with a sweet tooth to fall off the wagon.
So that’s why I’ve got two great Holiday dessert ideas for you that won’t pack on the pounds.
First, is Grilled Banana Splits.
Here’s the simple ingredients you’ll need:
- 4 ripe bananas
- 2 Tbsp chocolate chips
- 1/2 cup non-fat, frozen vanilla yogurt
- 4 tsp chopped walnuts
Super-simple directions:
1. Preheat oven to 400 degrees
2. Place each banana on its side on a piece of foil. Cut a slit lengthwise across the top. Leave the skin attached.
3. Push 1/2 Tbsp chocolate chips into the slit of each banana.
4. Wrap the bananas with the foil, leaving the top open. Grill or bake about 15 minutes or until the chocolate melts.
5. Loosen the foil and press the bananas open a little.
6. Top each banana with 2 Tbsp of the frozen yogurt and sprinkle with 1tsp walnuts.
That’s it for a nutritious and delicious treat!
Second, if you like your life even easier, and you’re a big fan of dark chocolate, you’re going to LOVE Prograde Cravers. I seriously cannot even begin to tell you how delicious they taste.
You have to watch this video to see for yourself. You’ll see fitness professionals tasting Prograde Cravers for the very first time. Yes, fitness pros that have tasted every bar on the planet are amazed at how good they taste.
Trust me, you have to see this video!
Enjoy!
PS - Seriously, Cravers make the PERFECT holiday dessert. They are less than 200 calories and are made from organic dark chocolate.
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