For most of my life, I have prioritized so many things over the pursuit of my own happiness. Even the most noble and kind-hearted intentions can sometimes drive us away from the things that ground us and let us thrive.  I am someone who believes deeply in investing in the people around me; friends, and family.  I set enormous goals for myself in my work and fill up my days with lists of tasks for home and at work.  But it occurred to me that even when I succeed in the most difficult goals, sometimes my own happiness still has not reached its full potential. I have pushed happiness to the bottom of my goals.  I have viewed happiness as a possible result of achieving something else, rather than allowing happiness to be the main goal first.

It is so easy to forget sometimes, that to become great at something or achieving a goal, living a happy life takes intention and practice.  It is so important to prioritize the things that matter first in our life, such as our health, family, and friends, but it is so simple to get caught up in the small things around us to forget that. The little stuff. Or the baggage that life throws at us.  Every year we all get our fair share of it. Throughout 2016, I found myself achieving so much, graduating college was my biggest success.  Then of course finding a job in my field topped it off. Every year comes and goes with our good and bad stories.  Some years might be a little tougher than others.  Believe me I get it, 2010 was my toughest year yet.  With my mother battling cancer, changing high schools plus moving to another town, and my best friend moving to another state I was a wreck. I thought I was going to loose my mind at one point. I had anxiety attacks, I was not taking care of myself, and my grades were dropping.  I was so done.  But I realized I needed to take more control, I was not myself. It is easier said than done but the best thing I learned from it all was to stay strong.   Life moves on, and we are always moving forward and never back. You make the best out of every situation and part of it is mastering patience, and having faith that eventually everything will fall into place. Upon doing that, my mother became cancer free and I adjusted to all the changes I had to deal with.  I survived.  And I learned how to be content and happy in the situation even though it was tough.

Entering 2017 what if I said we deserved to prioritize something greater.  To be happy and have joy which is the root to living a healthy life for yourself.  It is through practicing your own individual pursuit of happiness to achieve joy and fulfillment in all areas of your life.  You are the source of your own happiness so take value in that for the new year.

Take note that there are 4 important factors in helping you do that; Reflect, Acknowledge, Invest, and Transform.

1. Reflect:

-List what makes you happy right now

-List the things you are really good at

-List the best choices you have made in your life so far

-List the people who make you feel happy

-List the greatest compliments and encouragement you have ever been given

-List the things in your life you are actually able to control

2.) Acknowledge:

-List everything you feel passionate about

-List the things about yourself that you DON’T need to change

-List the things you prioritize before doing what really makes you happy

-List the times when you felt like you made a difference in someone else’s life

3.) Invest:

-List your values and beliefs

-List the people you want to spend more time with before the year ends

-List the elements of your life where you feel challenged in a positive way

-List the things your curious about

-List the things you hope will bring joy this last week of 2016

4.) Transform:

-List the things that felt important 5 or ten years ago but are unimportant now

-List the ways money can buy happiness

-List the ways money cannot buy happiness

-List how where you are right now fulfills dreams and desires of your past

-List one achievement, big or small every day this week

-List the things you think you’ll want out of life five years from now

-List the things you are ready to rid yourself of, things in your home, closet, and in your heart

-List the ways you invested in your happiness this year

-List the happiest moments of your year

As you look forward into the year ahead, think about what must need to be prioritized first. You, your happiness and health, family, and your friends above all else.  Trust that your life always will hold happiness for you because of two important things; your efforts in the pursuit of happiness and good health, and of course the unpredictable beauty of the world that surrounds you. As hard as a life may be from time to time, there will always be something to spark joy if you seek it. Keep engaging in your own happiness and embrace the unknown as happiness awaits for you around every corner.

I wish you all a happy and healthy 2017!

My favorite quote for the New Year:

 

 

 

 

 

Because We’re Loving Every Wonderful, Horrible Moment of This. – Because taking on a challenge is never that easy, but what is…..you’ll find that in the end it is all worth the sweat. Right now the only biggest challenge and competition is you and your training and the steps you decide to progress in meeting your fitness goals. You want to step up your workout consider high intensity interval training known as HIIT. 

HIIT workouts have been growing in popularity.  This type of workout involves high intensity efforts with recovery times that are varied.  The benefits that follow considering HIIT as part of your workout challenge can be modified for people of all fitness levels and specific conditions. These workouts can be performed in all exercise modes such as swimming, cycling, walking, in group exercise classes, etc.

And better, it also gives you the same fitness benefits as a continuous endurance workout but in a shorter interval time. What, does this mean fitting in time for exercise? Yes!  Like many of us who work, go to school, have a family, and other major responsibilities it can be hard to make time for anything, especially exercise which to most might feel like a chore or the last thing that sounds appealing to do. So HIIT might be a possible solution for anyone who feels like they have no time, and needs a workout that will give results.   

Believe it or not when you are working at such a high intensity, there are many benefits that have been shown to improve such as (aerobic and anaerobic fitness,  blood pressure, cardiovascular health, insulin sensitivity (which helps the exercising muscles more readily use glucose for fuel to make energy), cholesterol profiles, abdominal fat and body weight while maintaining muscle mass.

Because you are working out at such a high level, you will burn more calories, thus burning more fat efficiently than a traditional workout.  Even after your workout your body is still at work burning fat continuously.  Your metabolism is working more where it is burning fat for hours post-workout and helps your fat burning hormones to work for you rather than against you. This is known as “EPOC,” or  Excess Post-exercise Oxygen Consumption where you get an after-burn effect. This is generally about a 2 hour period after a exercise  where the body is restoring itself to pre-exercise levels, causing you to use more energy. Clinical studies have even shown that when you are working out at such a vigorous state  in short periods of time, help to produce this effect and in turn helps you lose body fat faster.

If you want to consider fitting in HIIT as part of your workout routine, I would recommend that you first have a foundational level of fitness prior. Then fit HIIT workouts as part of a challenge to your workout routine. Also, it can be recommended after strength/weight training.  Do not use HIIT more than 3 times a week considering it can exhaust your body and prevent less risk of musculoskeletal injury.

Please try my Full Body 1o Minute HIIT Workout; no equipment necessary:

Warm-Up:

Squats -(Hands on hips, Abs in, Shoulders Down, Feet Shoulder Width Apart, Weight in your Heels) Then do 10 squats total.

Jumping Jacks- 10 each total

Complete 3 sets back to back
Rest 60 seconds
Complete 3 rounds (9 sets of each exercise in total).

Workout Instructions:

Do each exercise for 1 minute at maximum reps. Rest for each exercise should be at least 30 seconds or less. Repeat 2 times.

1.) Pushups

2.) Superman’s

3.) Shuttle runs

4.) Burpees

 

 

 

 

 

 

So many people these days find themselves struggling to find a workout routine.  That is why people find themselves pushing the sneakers to the side.  You just get unmotivated.  You get bored of the same workout, you might not be getting the support you need, loose motivation, I get it, it is a classic struggle we all face sometimes.

I started really making exercise part of my lifestyle when I realized I needed to make a change towards my health.  As you all noticed from my previous post,  I physically needed to get myself into gear.  Exercise should be something you enjoy, not hate.  It all started for me when I began walking a pretty good sized lake near my house.  I took the time every other day to pace myself each day by walking and then gradually adding sprints into it.  I figured since I am an outdoors person, this would be a great start for me and something I’d enjoy. I started seeing results as months past.  Then eventually wanted to change my workout routine by joining a gym.  Classic I must say.  I use Planet Fitness in my town and I really like the accessibility of using weights, and the machines.  But I was beginning to find myself getting sick of it.  I mean do not get me wrong, I love going to the gym, focusing on my own workout and everything, but I was sadly getting bored with myself showing up and doing the same old routine and I needed something more.  It was time to change it up. I decided to also join TITLE Boxing Club.  I absolutely love it and feel more in control with my workout.  And let me say, you sweat considering it is classified as a high-intensity interval workout training.  It is so intense, and they get you working. When I joined, you sign up for a time to attend a class that fits your schedule, and you basically show up with your boxing gloves ready to take a swing at the punching bag followed by a fitness instructor.  I have met so many great people there, and you get that support. To me that is key, having people who are there to support you and there to workout with.

What I am trying to say is, own your workout.  Have fun with it, be in control, and find a routine that will work for you. Get motivated with having that social support too. I think the best thing is to ultimately target what you really want to focus on in your workouts first, whether it may be your core, legs, arms, abdominals, glutes, chest, and such. Then make a list of things you like to do that gets you moving. Maybe it is going for jogs around the neighborhood, going on brisk walks by the river, going to the local park or high school football field to play football with some friends, whatever it maybe make sure you enjoy it.  Get creative, and incorporate it as some sort of workout routine. If you enjoy it, you will not stop it.

Studies have also shown from the American College of Sports Medicine that when you have the  social support from family and friends, and consider joining an actual structured fitness  group such as boxing, yoga, martial arts, dancing, etc. you are less likely to relapse in your workout routine.  So if you are reading all this and still feel skeptical and unsure of what you like or need, and are moving towards needing more of a set structure, consider joining a fitness class nearby somewhere. There are so many! I personally decided to do boxing because I like the intensity and of course it is such a great stress reliever.

Of course, if you still need advice or more tips on how to get a fitness routine going, feel free to reach out to me.  As part of my journey to be a Certified Personal Trainer I have familiarity writing Exercise Programs for people.  I have done a few for some, and I would be happy to help you reach your goal.

So take control, have fun, get creative, and OWN IT!

 

***Pictures below are;

1.) Very Left- the lake I go to for my jogs, love capturing scenic views like that.

2.) The two pictures to the Right-Everyday after I leave work I walk to the train station in Boston and get these breathtaking images of the city. I love my walks after work, I honestly rather walk than take the shuttle, I simply  get my exercise in, and the views are worth it.

Simple things like this, make a difference, and I find enjoyable.

 

 

 

 

Okay, like I said in one of my previous blogs, I am obsessed with peanut butter.  I will find and do anything possible to make an excuse to make a crazy recipe with peanut butter in it.  I follow famous personal trainers on Facebook.  One is Emily Skye.  I am sure most of you are familiar with who she is.  I found a peanut butter cup recipe on her page that calls for protein powder.  So instead of running to the store to grab the famous Reese’s Peanut Butter Cup, try this quick and easy recipe that has healthier ingredients and will satisfy your sweet tooth. Check out the link below for the recipe!

Credit to Emily Skye:

https://www.emilyskye.com/blog/post/465/chocolate-and-peanut-butter-protein-cups

My recipe turn-out:

 

 

 

We are all given this one life, and this one body. We have the willpower to accomplish anything we truly want amongst this world we live in.  So we should love ourselves inside and out take care of ourselves the right way.  I say this because years ago I struggled with body image.  I was not comfortable in my own skin.  My weight was always up and down and I was not happy with myself.  I had a lot of skin issues, and at some point I found myself going to desperate measures to go on all these crazy diets to the point I made myself sick. Before I realized I wanted to pursue my career in the health field I was not aware that in order to get to where you need to be with your health, we should love ourselves first that we will take the proper measures to do the right thing to get to where we need to be.

Additionally, in todays society both men and women are pressured to feel like we have to look a certain way. Social media will go the extra mile throwing it unto our faces that in order to feel good about ourselves, and feel wanted by others we need to look like that model or celebrity. In my eyes, what matters the most is that you are healthy. We all are different which makes us special.  Our body’s come in different shapes and sizes and we owe it to ourselves to take pride for who we are inside and out.

We aren’t perfect people, but that is why everyday we strive to be the best we can. It goes to show when you set your heart and mind to something, you can accomplish anything. Fight and take your health into your own hands and you will be surprised what you can achieve.

 

Why is it so important to include weight training in your exercise routine?  And the benefits that some of you may be wondering about. There are many.  It helps with your activities of daily living, helps burn fat, improves bone density, lowers risk if diabetes, ect.  Here are a few reasons.

1.) Muscle conquers Fat: We all have muscle fibers in in our body, and each one is used depending on the intensity of the training.  We have Type I which are fatigue resistant, and Type IIA which are semi fatigue resistant, Type IIB easily fatigued, and Type IIC which are rarely used. We build our Type II muscle fibers when we are lifting weights, and helps benefit our whole-body metabolism.  An increase in muscle Type II fibers can reduce body fat and help prevent obesity.

2.) Fights against Bone Loss/Osteoporosis: Weight training helps reduce the risk of loosing bone mass and loosing muscle.  When you weight lift yours muscles are stressed which is a good thing.  This helps your bones become bigger and stronger.

3.) Improved Heart Health: Weight training believe it or not helps with your blood flow and arteries.  According to a study done by researchers at the College of Health Sciences’ Department of Health, Leisure and Exercise Science at Appalachian State University found that  moderate-intensity strength training had a 20% decrease in blood pressure  a benefit equal to or surpassing that of taking anti-hypertensive drugs. The blood flow-improving effects of resistance exercise persisted for about 30 minutes after the end of a training session and continued for as long as 24 hours in people who trained regularly 30- 45 minutes a few times a week.

4.) Helps Control Blood Sugar: Weight training can help regulate blood glucose.  Weight training helps with the growth of white muscle.  This helps with lowering blood glucose, because we use glucose for energy.  Fact; we have different colored muscles from red to white.  Red muscle is involved with fat oxidation used for energy benefiting endurance athletes, and white muscles are important for weight lifters.

5.) Helps with Back-pain: If you are experiencing back aches lately consider lifting.  This helps with strengthening your core which supports your spine. Try squats, planks, step-ups are examples.  First use try without weights and then add on the resistance.

So if you are home or at the gym, and are looking to bump up your exercise routine, consider adding weights. It will help you become more leaner, and toned. Remember quality over quantity. Start off lifting at your own pace.  Over-time start progressing by adding weights, adding sets, adding reps, and of course more training days.

There is nothing better than after an intense workout making yourself a nutritious smoothie.  Personally, I love making smoothies because you can do so much and mix things up a lot in terms of putting pretty much about anything you like. Literally, you can make anything into a smoothie. One of my favorite post-workout smoothies that I like to make is a mixed berry and kale smoothie with a vegan protein powder, and flax milk.  I like to add collagen powder as an optional. I have an obsession with kale.  You can do so much with it, sauté them, put them in pretty much any dish or salad, and even make kale chips with them. They are considered a super-food, meaning it is packed with a lot of antioxidants, and vitamins. Berries fall into the same category. They are packed with tons of nutritional benefits, again, with antioxidants, and vitamins.

I use protein powder as an extra for muscle recovery, especially after doing muscle strength training.  Protein powders come in so many different types, such as the milk-derived whey and casein proteins. I use a plant-based protein powder called Vega. It is made with pea protein. I love the vanilla flavor a lot.  It is gluten-free and there is no sugar added. It has 15 grams of complete protein, and 2 servings of veggies.

Flax Milk is one of my new favorites. These days they make so many things into milk substitutes. I am lactose and tolerant so I usually go after the best and most nutritional ones in the market. Most of them are beneficial for you, but again, I carefully like to read the labels more to see what they add in. I started getting into Flax Milk because it’s a good source of Omega-3 healthy fats besides having a good source of Calcium and Vitamin D.  Omega-3 is an essential fatty acid we need in order to function which includes EPA and DHA. This helps with our heart health, joints, brain health and so much more.

Ingredients:

1/2 cup of chopped kale (fresh/or frozen)

1 scoop of Vega Protein/or any Protein Powder of Choice

1/2 cup of berries (fresh/or frozen)

1 cup of Flax Milk/or any milk product preferred

***1 scoop of Collagen Powder (Optional).

 

Have you been trying to work on your core strength exercises? When you work on your core including abdominal muscles, back muscles, ect.  Having strong core muscles makes a huge difference when it comes to the performance of your exercises.  With so many of exercises out there that help train your core, I did planks, and superman’s today. You can do these exercises either using a matt or a carpeted floor. In order to do a traditional plank it is recommended that you repeat each core exercise at least 5 times until you can build up more strength and gradually increase repetitions.

 

 

Another version of doing a plank from the traditional way is a side plank. Doing a side plank also helps your stability.  Sadly, I have no balance so this is why I like doing these. I will admit it took me awhile before mastering this.  I used to find myself wobbling so much struggling to support my body weight. Luckily as I kept training I was able to gradually build the strength to do this.  In order to do a side plank lie either on your left or right  side, which ever you prefer. Raising yourself onto your left or right forearm. Place your left or right shoulder directly above your elbow, keeping your shoulders, hips and knees in alignment. Rest your arm along the side of your body. Tighten your abdominal muscles. Hold for three deep breaths. Repeat on your opposite side.

 

I also tried superman’s.  They are great exercises that also help with your lower back .  What you do is lie on your stomach with a rolled towel or a matt. You might also use a folded towel to support your head. Tighten your abdominal muscles. Raise your right arm and left arm off the floor. Then hold for three deep breaths. Lower your right and left leg and repeat.

 

 

Exercise. The word most of us drag. I used to hate it as a kid. But now I grew to love it. Exercise is not just about going to the gym and making it a chore. It can be any type of movement with the body on a day to day basis. With the proper nutrition, we can acquire the proper energy needs that we must have in order to incorporate fitness into our lives daily. Both go hand in hand with promoting a healthy lifestyle.

According to the Dietary Guidelines for Americans 2010 emphasize the benefits of increasing physical activity and reducing sedentary activities.  Evidence shows that regular physical activity promotes health and reduces the risk of developing a number of diseases.  Physical activity helps prevent diseases such as heart disease (the number one killer amongst Americans), cancer, stroke, diabetes, and hypertension; all primary killers of adults in developed countries.

Physical activity helps you look good, feel good, and have fun, and most importantly brings many long-term health benefits as well.  To gain substantial health benefits, most guidelines recommend at least a good amount of time performing aerobic physical activity.  The minimum amount of time depends whether the activity is moderate-intensity physical activity or vigorous-intensity physical activity. This type of exercise helps the body’s large muscles move in a rhythmic manner for a long period of time; and helps cardiorespiratory fitness. Examples of this can be a brisk walk, running,, swimming, and bicycling.

To be physically fit, a person must develop enough flexibility, muscle strength and endurance, and cardiorespiratory endurance to meet the everyday demands of life and some to spare to achieve a decent body weight and body composition. According to the 2008 American College Sports of Medicine it is recommended that;

1.)  Cardiorespiratory Fitness should be 3-5 days a week depending on intensity. It helps support the ongoing activity of the heart and lungs.

2.) Muscular Fitness (Muscular Strength & Muscular Endurance) enable muscles to work harder and longer without fatigue.  Muscular strength is measured by 1RM at least 2-3 days a week (48 hours between using each muscle group).  Each muscle need at least 2-4 sets.  If you are specifically looking for progression you can add weight, add sets, add reps, or just more training days.

3.) Flexibility helps improve joint range of movement, and reducing the risk of injury.  At least 10 minutes and 4 reps each stretch.  Hold stretches for 10-30 secs where it is tight.

 

 

Today it came to mind that sometimes we need to realize that in order to be in control with our health we have to take matters into our own hands. It all starts with us being in control of our well being physically, mentally, and emotionally. We are our first priority. No it is not a selfish thing, but we owe it to ourselves to take care of what matters the most first. Our health and happiness comes first before anything. Some days you got to look in the mirror and smile and know you are worth so much than you give credit to yourself.  I feel like we are so quick to be hard on ourselves. We all have a purpose, a calling in life to be the best we can be everyday to achieve the best possible.

Under the many circumstances of life, it is so easy to feel frustrated, mentally and emotionally drained some days. Whether it is going to work full-time, raising a family, balancing a social life/relationships There are just so many socio-economical factors that come into play. One thing I take to heart is a saying my grandfather always had which was you make life the best you can possibly make it. You can either be happy or upset. It is up to you.  I choose to wake up everyday and smile and do and be the best I can be.  Could things be better, of course, but they could be worse too. I choose to smile knowing I have my health, my family and friends, clothes, food/clean water, a roof over my head, and a job.  To me that is a huge start to living a life putting things into perspective and prioritizing what matters the most.

The last few weeks I admit, I have been stuck in a rut.  So much has been on my mind.  But little by little, I remember that I am a strong person and no matter what I face at the end of the day I am in control of how I look at things. Our mind is such a powerful thing. We have control of everything, how we feel, what we think, eat, ect. Luckily, I have had the support from family and friends to make me realize that life is always moving forward. Always focus on yourself, and appreciate the love and support you get from the people that matter the most in your life. It is easy sometimes to forget that. Everyday we are growing and life always moves forward. We can either make the best of it or not.

Some of you might be wondering what this might have to do with nutrition and wellness. It has ALOT to do with it. In order to start living a healthy lifestyle we have control of our well-being first. It all begins with you and what kind of direction you will take to get there.