5 Ways to Improve

5 Ways To Move More

Part 2 of my new series is here! Yay! Super simple today. Just move more. 

IMG-5710.PNG

I know it might not be that simple. I have trained numerous clients that were severely sick and all we could do was move a little more each day. Sometimes, walking to the bathroom a few more times each day was all they could manage, but it was something. So, I always made sure that they JUST moved more. Here's my tips for this post:

1. Find Something That You Enjoy. This is a big one. I would rather go to the dentist (no offense to my dentist friends) than to run on a treadmill so I avoid treadmills as much as I can. I need music too. So, I enjoy group classes the most. I love outside activities too so outside I go. If you prefer calmer things, go towards yoga or one on one personal training. If you need motivation, find a friend or trainer to keep you on track.

2. Be Realistic. This one is for my chronically ill friends. Be realistic with what you can do. I am in incredible shape (or I tell myself that at least) but I will never be able to complete a full marathon. I have excuses, like I messed my knee up at 13, surgery at 17 and I have never been able to run on it. I have accepted this. I would love to run, but it's okay that I don't. If you want to master a triathlon - no problem. But, don't plan on doing it next month. Work yourself into it because you don't want to fail or get a nasty injury. I truly believe that we can master whatever we want, but be realistic at first. 

3. Be Patient. Just like I said above, things don't happen overnight. Be patient with yourself. You aren't failing if you are moving forward. Make a plan and how you can get to it and start walking towards that plan. So many people aren't patient and give up a month in when they aren't finishing the marathon in first place. It takes time to master skills! Move more and you will get there!

4. Try New Things. OMG, try it already! I surround myself with adorable, go getter friends and we are always trying things. Why not? We've traveled across the country to a hip hop convention (we stood out like sore thumbs and were asked numerous times if we should be in the mothers tent) and had a blast. We've driven to Atlanta to dance. We had a German friend that had never water skied and all she wanted to do while in the states was to ski. Found us a boat and we skied all day. She had a blast. One of us wanted to try Aerial Yoga so off we went. (It's wonderful by the way.) There was also the time six of us decided to try a Horizontal Conditioning (it's a real thing!) class from the creator of the program. We walked in all confident and about 20 minutes in, we were being shown up by several 9 months pregnant women! We had a fantastic time but she kicked our asses! 

5. Consult a Physician. Always check with your doctor before starting something new! That's a must! And if it hurts, STOP!

So, stop what you are doing and write down a few things that you want to do. Then make a plan and start walking towards that plan! As always, if you need support or motivation, leave me comment and I'll help you reach your goals. 

Much love, 

Molly

 

5 Ways To Improve Your Health

Welcome to my new series! First up - 5 Ways To Improve Your Health. I know that is a broad statement but here are some simple suggestions to get you started in the right direction.  

IMG-5585.PNG

1. Cut out processed foods. Processed foods are so simple and quick and readily available but they are so unhealthy for you! They are generally full of "fake" things, unhealthy fats (trans fats), sugar and calories. Almost everything we eat is processed in some way - I have to pick my cucumbers from the garden, etc. But chemically processed foods are what I'm discussing. They are made from artificial substances and refined ingredients. They have added ingredients to make them last longer. They add color so it looks more appealing. Processed foods are the highest source of sugar in our western diet and the main cause of obesity. Why? Because they are good and addictive! Our brains want the feeling we get when we eat something familiar and "rewarding." We are literally having to have the "reward" constantly. BUT... you have to cut them out! I truly no longer eat processed foods and feel horrible when I do. They have no benefit or nutrients and are holding your nutrition back! Just try eating whole, fresh foods for a day and see how well you feel! 

2. Eat tons of plants. Growing up, my parents always fought with my brother - "You have to put something in your body green." That would start a huge argument but my parents never gave in. Now, Mr. Crossfitter eats 80% green. (Ok, maybe not that much.) Eating plants each day will ensure you are getting tons of nutrients! TONS. They are low fat, a good source of carbohydrates, full of fiber, lower your blood pressure, reduce your cancer risk, boost testosterone, reduce fat, lower cholesterol and any other thing you might want to add. They also fill you up. So, increase your plants! Add at least one serving at each meal. I mean, why not? 

3. Eat all your varieties. (Carbs, Protein, Fats and Veggies) Eating a well rounded diet is VITAL. Ours bodies are made to eat a variety. We need the nutrients from all sources! You can not safely remove all carbs from your diet. You will crash and burn. Fat is good for you. Fat plays an important role in the proper functioning of your body. Protein is our building blocks. Too much of anything is bad, but we need to maintain a good balance. There are good carbs, good fats, good protein sources and so on. Eat like your great grandparents did. Simple, fresh and full of variety. 

4. Eat more "good" fats. Good fats are my everything! I'm currently eliminating avocados and I've been in full withdrawal! I walked over to the avocado bin yesterday and just stood there looking at them. Seriously. Fat is a necessary component in our nutritional health. Fat provides much needed coating for our nerves. Certain fats are essential for regulating blood pressure, inflammation, and blood clotting. There are different types of fats and you should know what is needed and so on. 

  • Monounsaturated Fats are are found in many fruits, avocados, almonds, pistachios, walnuts and olive oil. They aid in lowering bad cholesterol and and raise good cholesterol.

  • Polyunsaturated Fats also fight bad cholesterol. They are in salmon, fish oils, sunflower oils and seeds. They are fantastic sources of Omega-3 and Omega-6 fatty acids.

  • Saturated Fats are very misunderstood but are essentially our "bad" fats. Diets high in saturated fat are linked to heart disease but they can be consumed in small amounts. However, avoid Trans Fats like the plaque. Trans Fats are generally man made (not all are though), think french fries, chips, etc. They are great for sitting on shelves in a pre-packaged box.

5. Limit alcohol. This is a no-brainer. Alcohol is loaded with calories. It also makes you snack and want more! Limiting alcohol can cut your weekly intake down significantly. 

I know this list is simple and I didn't go into great detail but it's a start for you. I hope you enjoy the up coming series on 5 Ways to Improve. 

Much Love, 

Molly