Flex Time Fitness

Enough said…. :)

Manic Monday

Have you ever had a “Manic Monday” where everything seems to be not going as smoothly as you would like it to? Starting your Monday off with a few simple things could help elevate the stress of the upcoming week. Next time you are feeling a little frazzled, try this:

*Wake up and start your day off with a little mediation. Even if you only have 2 minutes to spare, sit indian style on your bed, close your eyes and see yourself accomplishing all the tasks that need to be done today. Then repeat to yourself, “Today is MY day. I will be happy, I will be successful and I will be free of negative thoughts.”

*Do this quick workout routine. Not only will it get your heart rate up and blood pumping but you will start the day feeling accomplished. If you are like me, getting a morning workout in before starting the day will also help you make smarter and healthier food choices throughout the day!
-20 jumping jacks 
-10 push ups
-20 squats
-10 pushups
-20 lunges (each leg)
-10 pushups
Repeat 3x

*Ditch the coffee and try making yourself a nice cup of Green Tea. Why you ask? Well….
*Brings down your heart disease and cancer risk. Green tea’s powerful antioxidants have been found to reduce lung cancer, prostate cancer, skin cancer, stroke and heart attack risks. To add an extra boost, squeeze in a lemon — the vitamin C helps your body absorb more of the antioxidants.
*Lower your cholesterol and blood pressure. Three cups a day gives you the antioxidants you need to bring down these numbers.
*Help you lose weight faster. Drink a cup before your workout and you might boost your fat burn. Studies suggest that the caffeine frees fatty acids so you can burn fat more easily. The tea’s antioxidants might also work together with the caffeine to help you burn more calories.
*Prevent arthritis. Drinking green tea daily might help keep your joints healthy, preliminary research suggests.
*Keep allergies at bay. Japanese researchers found that the compound EGCG (the same one that might fight hepatitis C) found in green tea may help stop your body from reacting to allergens like pollen, pet dander and dust.

*EAT BREAKFAST!!!
This is so very important! You can see improved concentration and performance in the classroom or the boardroom, more strength and endurance to engage in physical activity and lower cholesterol levels. (message me if you need some easy to make morning meals!)

Hope these tips help! Have a healthy and happy Monday! <3 :)

#Flextimefitness

Happy Fitness Friday!

Happy Hump Day!!  ;-)

I constantly tell allll of my clients this.  YOU may not see changes right away… but DON’T freak out!  Changes occur slowly at times and most of the time you are the last to see them.  You see yourself everyday in the mirror.  So think of fitness as a fun and liberating experience.  Don’t get down on yourself if things don’t happen right away.  Use that as motivation to KEEP KICKING BUTT!  :)  Happy Sunday everyone <3

Abs are made in the kitchen by making good, whole food healthy choices….but it is still a great idea to strengthen the muscles as well.  Here are some ab exercises.  Try a few or all of them :)

Your Health is a Numbers Game

YOUR HEALTH IS A NUMBERS GAME:

20 minutes:  the time you should start powering down your electronics before bed.

8 grams of fiber should be eaten at breakfast to control your blood sugar throughout the day.

35 inches or smaller is the waist size women should maintain to decrease chances of chronic disease.

150 is the number of minutes you should work out each week.

50 or above is the ideal number for normal HDL (healthy cholesterol).

LDL (unhealthy cholesterol) should be under 100.

7 hours of sleep is the minimum you should aim for each night.

 91 ounces of water a day will keep you hydrated.  About 20% comes from food.  Drink 8-9 glasses of water for the rest.

2 dental check ups each year.

300 is the amount of extra calories often consumed by those who don’t get a good nights sleep

4 Simple Rules:

Never Miss a Monday Workout 

Never go 3 days without exercise

Workout at least 3 days a week

NEVER GIVE UP!

<3

Did you know you can cure many allergies, sicknesses, and health issues the natural way?  Too many doctors prescribe meds upon meds for things that can be fixed without all the hassle and money.  Try the natural way before you start taking prescriptions that might not even work!  :)