That number on the scale isn't the only number that should matter. Your waist size, body fat percentage, blood pressure, cholesterol level, blood glucose level, and all the other numbers you see here are important to keep track of as well. Biometrics are a great way to track your progress during your fitness journey and to keep your health in check. You can get a basic biometric screening (BMI, body fat %, and waist size) done at your gym or you can ask your primary health care provider for a full biometric screening (this one requires a small blood sample).
I'm sharing my numbers as examples, NOT as goals. What's healthy for me may not be so for you, only YOU and your health care provider can determine that. Stay healthy my friends!
'Tis the season for health and fitness resolutions. But are you ready to fulfill those promises?
Take a look at the stair case above. What step are you on today? If you're not on the step you want to be on, what can we do yo get you there? Notice I said WE :)
I'm here to help because I KNOW that YOU CAN DO IT!
HAPPY NEW YEAR!
I came across this unfortunate story of a 21-year-old British woman who died of an overdose on diet pills she bought online. The pills contained the industrial chemical dinitrophenol (DNP), which is lethal to humans.
First used in French ammunition factories during World War 1 to make explosives, DNP is most commonly used now as a wood preserver.
"...More than 60 people worldwide have died from taking DNP, but the ingredient continues to show up in some diet pills."
Read the article HERE.
I am sharing this story with you all to emphasize how important it is to read labels, do your research, and speak with a health professional -- your doctor, a dietitian, a certified personal trainer, etc. -- before starting these fad diets and taking these diet pills that aren't regulated by the FDA. You could be poisoning your body and putting your life in danger.
Losing weight/getting in shape isn't easy, but it isn't as hard as you think either. Please don't compromise your health by trying to take the easy way out.
Everybody hates Cardio. Ok, ok, maybe not everybody lol. But the majority of us do. Here's how I get my cardio in without dreading every second of it...
BREAK IT DOWN! I personally don't like running for long periods of time, ESPECIALLY on a treadmill. So I turn my run into a series of sprints and jogs outside on the track! I try to run at least 1 mile before each workout. I sprint halfway around and then jog the other half, 4 times (4x around an outdoor track = 1 mile). I make sure each sprint is faster than the last to really challenge my body.
USE AN APP! When your favorite track star is in your ear congratulating you on running your fastest 1K and winning a "trophy" for it, you can't help but feel good! That's one of the many things I love about the Nike Running app. I also like how I can see a color coded map of my runs that shows my speeds (bright green = fastest, dark red = slowest), pace, and miles. It kinda motivates me to do even better with my next run.
How do you make your cardio less dreadful?
One of my coworkers (male, of course lol) said to me yesterday while we were talking about getting our bodies ready for the summer, "I bet I can work out longer than you can."
I simply smiled and said, "You might, but I'm sure you won't see the same gains I do. Quality over quantity, hunny."
He laughed and said "Yeah, whatever."
A lot of people have the belief that the more you workout, the more results you'll see. Well... that's not entirely true. Yes, the individual who works out 5 times a week will see more progress than the individual who works out once a week. However, if that individual is not doing the right exercises and/or not doing those exercises correctly, they won't see much progress and run the risk of injuring themselves.
Those who are just starting to really get serious about their fitness tend to want to go from 0 to 100 real quick. Again, this approach isn't safe nor is it necessary. I've said it before: it's okay if you can't make it through an hour or 2 hour long workout! A 10-minute yoga session in the morning, or 15-minute body toning circuit after work will have you feeling (and looking) just as good! Take your time and work your way up to the longer and more intense stuff!
QUALITY is more important than quantity!
I was craving the [greasy]turkey burgers from the hospital cafeteria sooo I decided to make my own! FROM SCRATCH! On my GeorgeForeman grill with all the fixings of course!
This Friday's featured food is Mirandy's (that's me!) Homemade Turkey Burgers with a side of sautéed greens and pasta salad! I made the turkey burgers with lean ground turkey meat well seasoned Trini style. I sautéed the greens in a half teaspoon of extra virgin coconut oil and 2 cloves of minced garlic. For the pasta salad, I used tri-color pasta, Vidalia onion vinaigrette, and a little black pepper. Next time I'll add some fresh veggies to the pasta salad to give it a lil more flavor and crunch. I had run out of veggies and forgot to pick up more.
Yet another yummy day of #CleanEating! If you're not eating clean, you're missing out big time. Remember: you gotta #EatClean if you wanna get lean!
Today was Arms/Shoulders/Back day for me so this week's featured exercise is the MODIFIED TRICEP PUSH UP.
Instead of being done on the toes like a traditional pushup, this pushup is done on the knees to put more emphasis on the triceps (back of the arms) and less emphasis on the core (abs, back extensors). Also, the hands are placed directly under the shoulders and close to the armpits instead of in-front and to the side, and the elbows are kept level with the back. This engages more of the triceps and less of the pectorals (chest muscles).
This exercise primarily tones the triceps, but your abs, pecs, shoulders, and upper back muscles get a workout too!
Want more tips on getting your arms tight & toned? Let's talk! Schedule your FREE consult under the "Registration" tab at the top of the page!
Food is stored, prepped, and cooked here. Know what else you can get in a kitchen? ABS! Yes, I said ABS! 4-packs AND 6-packs! Can't buy them at the store, won't find them in a waist trainer/corset, and they'll neveeerrr be on that dollar menu! They will always be in the kitchen!
So get to cooking!
"Abs are made in the kitchen and under my supervision!" -Mirandy
Let's put it all in perspective.
That Michael Kors bag, that LV bag, that Gucci bag, that Chanel bag.. how much did it cost you? Now think about how many personal training sessions you could've gotten for that same amount of money to get that beach body you've been wanting for the longest. Hmmm.
There's nothing wrong with treating yourself to a luxury gift once in a while. There's also nothing wrong with INVESTING IN YOUR HEALTH. ;)
Stay healthy, my friends!
THIS is the number of meals you should be eating daily. FIVE.
Whoever told you that you need to skip meals to lose weight LIED to you! Properly planned & proportioned meals promote fat loss and lean muscle gains! Think about it: How in the world is making yourself hungrier gonna make you wanna eat less??
Now you're wondering: What should you eat? How much should you eat? When should you eat it? Let's talk about it! Click the "Registration" tab above to schedule you're FREE consultation with me so we can get this food thing figured out!