Vacation is something we all love, and we should. It’s a time to unwind, eat delicious food, and drink our favorite cocktails. Enjoying our favorite things can put a dent into our fitness and diet regimen and can put on some extra unwanted pounds. If you are one that hits your vacation spots and finds a way to add in some fitness, that’s wonderful. If you don’t, there are ways to get back into shape once vacation has ended.

The last thing you want to do is fall off the band wagon like some people do. They go on vacation, eat bad food and drink highbrow calorie drinks, then get back and has lost motivation. Don’t let that happen. You will do your body no good. Here are my top ways to get yourself back in shape:

1. Eat at home- you just spent a whole week eating food from restaurants that is probably loaded up with some fats. It’s time to head to the store, stock up on greens, fruits, fish and good healthy protein and start making your meals at home. It’s healthier, and saves on the calorie intake. 

2. Get motivated to hit the gym. Take your body back to the gym.  Start burning those calories. If you aren’t a gym person, try a great app like SWORKIT . It will literally burn the calories in no time. You can’t lose that motivation.

3. Give the alcohol up- Alcohal is full of unwanted calories. IF you are trying to get back in shape, give up your cocktails for a while. Give your liver a break. It just adds to the unwanted caloric intake.

4. Take in the water. Water is the best thing we can put in our bodies. It clears out toxins and helps with breaking down inflammation. Have a water bottle with you all the time.

Doing these proactive concepts to your everyday living will get your body back in shape. Strive for 30-45 minutes 4xs a week for workouts. You will feel great!

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Hey loves!

Physical Activity is essential to optimal health. If we don’t have a strong ticker, then our lives can be shortened. Its a known fact that physical activity helps keep our hearts strong, and our immune systems strong. European studies just came out with over 1.4 million Americans and studies have determined that not only can physical activity help with the heart, it can help keep many cancers at bay. The studies have included that participants had a lower risks of breast, lungs, liver, bladder, and colon among many others. There are many benefits of physical activity just 30 minutes daily.

  • Blood Pressure- At least 30 minutes daily of physical activity is known to lower blood pressure. The heart muscle is strengthened through exercise, which in turn keeps the heart strong. It keeps the blood pressure down. High Blood pressure is known to cause a variety of ailments including diabetes, heart disease and more.

 

  • Back Pain- We all suffer from a back ache here and there, but exercise keeps the back in great condition. Physical activity helps with your posture and flexibility to keep the back strong and supple. As we age, it is very important to keep our bodies flexible as we can. You can also do this with yoga and stretching.

 

  • Weight Reduction- We all know by now that exercising daily can help us lose body fat. Along with a good sensible diet, we can keep our weight healthy. When we keep our weight healthy, it keeps the over all body fat percentages healthy. High body fat has resulted in heart disease, stroke, heart attacks, diabetes, and much more. Getting in a regular walk daily for 30 minutes can do wonders for our bodies.

 

  • Better Quality of Life- Who doesn’t feel on top of the world after a good workout? I know I do. It is a known statistic that people often are in a great mood after a good workout due to the increased serotonin in the brain. We get our body moving, our blood starts pumping, and we know we are doing something amazing for our body. People who exercise for at least 30 minutes daily are happier, calmer, have less anxiety, and feel better overall.

 

You may feel you have no time to workout, and no one expects you to run a marathon. Thirty minutes daily is all it takes to stay healthy. It keeps your organs detoxed, and a good sweat never hurt anyone right? Looking at all the benefits of just 30 minutes can really change your life, and how you feel on a daily basis. You do not need to join any classes, or get a gym membership if you don’t want to. It takes a few legs, and a pumping heart to get the body good. pexels-photo (7)

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Yoga has been around a long time, and we have read in multiple sources, all the amazing things that it does for our bodies. It really does change your life, your attitude, your mind, and calms everything down around you. Once I get done with a yoga session, all the things that you thought were worrisome, seem to all calm down. Yoga is known to calm the mind, lower blood pressure, helps with back pain, and so much more. I try to go to yoga atleast 3 x’s a week. Yoga connects the breath, and puts you into a more relaxed state of mind. You have a lack of worry & anxiety, due to the relaxing state that yoga can put you in.

I’m not telling you that yoga works for everyone. I have talked to people that really don’t care for it, and that’s ok. For all of you that haven’t tried it, I encourage you to give it a try. It was something I wasn’t  to fond of at first years ago, because personally I love to sweat, or I feel like I haven’t been to a workout, but after my first Hot yoga class, I couldn’t believe how great I felt. It felt like I just detoxed my whole body, and there is nothing better than that feeling. The moment when you sit down, and your muscles are so tired from working them so hard.

FullSizeRender (85)If you feel that you are starting out, and do not feel like hitting up a yoga class, I encourage you to set up a sacred place in your home, where its quiet, and do some yoga there, with cards or even a good yoga book. They have many out there. The home place can include a mat, some light music, and you are good to go. You always have to start somewhere right?

Make sure you commit every day to completing your practice. Even if its just 20 minutes a day, you will work your way up to 30 then 40 and maybe get to a whole hour. Take baby steps if you have to, but make sure that you set aside time everyday to complete it.

Let yr mind go always, and just practice. This make take time, but don’t think of anything else while practicing, except on your breath. Give yourself that little time to let your mind go to a more relaxing state. All the things you have been thinking about will be there again when you get done, so remember just practice.

Make sure you keep yourself hydrated. Sometimes if you haven’t been drinking enough water, you can get light headed, especially when completing hot yoga. Always stay hydrated.

I hope of you that haven’t added yoga to a part of your life, that you atleast give it a chance. Yoga really does detox from the mind through out the body. Its astonishing what it does for your body, mind , and spirit. Have questions? Please email me @mdroulos@aol.com. FullSizeRender (87)

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One way to get the best out of your workout , is fueling correctly before and after. If you do not fuel correctly, you will find your muscles will get tired, sore and you may start feeling lethargic. You want to train your body to burn fat for fuel. That’s the key! Your body uses two types of fuel: sugar or fat. The sugar portion , known as glycogen is the sugar where carbohydrates are broken down into the digestive system. Glycogen is then stored in your muscles and liver. Fat is a far more better fuel for your body. If you eat three meals daily, you will not deplete your glycogen. Some healthy fats to consider are: coconut oil, pastured eggs, nuts, ect. You want to time your meals where the fat burning will start . 

You do not want to skip breakfast. This is the most important meal that starts your metabolism up. You do not want to skip dinner either. The big component to remember is what to eat and not eat before a workout. Stay away from sugary foods and drinks , and yes this includes those horrible ” so called protein bars that have hardly any protein, but loaded with sugar. These bars are everywhere! Pick a good bar that has high protein, but yet low in sugar. Avoid: energy drinks, sports drinks, and any type of fruit juice. These are all loaded with sugar. If you think that loading up on carbs is the ideal, think again. That is commonly used by high endurance exercisers, but regular exercisers should look more towards high , healthy protein to get your fuel. Try to drink green tea, water, or even organic black coffee. A good whey protein shake is also great fuel for a workout. It’s all about clean eating also. After your workout, try drinking a good recovery drink, and eat good healthy protein for dinner , such as a good fish or health organic chicken with organic vegetables. You can pick healthy carb options . Eating clean and training mean is the key !  

 

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Hi Beauties!

Hope your hump day is off to a good start. Mine has been great. I headed off to a great class this morning , followed by a 4 mile walk with a friend to catch up on some girl time, and it has been great. Cardio workouts are so important for a number of reasons .Besides, the importance of maintaining a healthy heart, it helps us burn calories, and helps us take any weight off  FullSizeRender (1)that we may have put on. Running or any type of cardiovascular exercise helps your heart stay strong , so that it doesn’t have to work nearly as hard. With aging, we know that if we don’t stay healthy, we are at a higher risk of heart attacks, high cholesterol, and high blood pressure, and following some sort of cardio exercise helps reduce those things. As we age, so do our hearts, so its so important to keep it healthy and strong. With any sort of cardio exercise, it helps us feel great with more energy through out the day. I couldn’t imagine what I’d feel like if I had no exercise planted in my day. Cardiovascular fitness also helps us sleep better, and helps reduce stress of all kinds. Running to me relieves any type of stress because it gives my mind a chance to calm down. You DO NOT need to be any sort of workout fanatic to get a good cardio workout in. Walking is also amazing for the heart. If you have no idea what kind of cardio fitness you like, then first figure out what kind of activities you enjoy. You can even jump on your bike, and take a ride, or go for a hike. Moving is the first step to getting to a healthier you. Any movement that get your heart rate up, is a good cardio workout. There is no “best “, or “worse’ cardio. Its what fits to your personality and your needs. Getting atleast 30 minutes a day in is great for your heart. I actually enjoy runnjng , and I feel amazing after a good run, in the body, mind, and spirit. We were put on this earth to move, and explore. Get motivated to find what works for you. Your heart will thank you!

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