Is your house a health haven?

A great way to guarantee that you stick to your health and wellness plan is to make it as easy as possible.  That means turning your house, room by room into a haven for health.  You've changed to a healthier lifestyle, so now with a few modifications you can make better choices and healthier decisions.  Follow these tips for a healthy home!

Your Kitchen:

• Good stuff goes in the front.  Re-organize your cabinets and pantries to keep fresh produce where you can see it.  Push all the tempting food in the back or just toss it out!
• Keep cookbooks handy.  Usually tempted to order take out for a quick meal?  Shove those menus away and place your cookbooks out on the shelf or table.  This will motivate you to make fresh, homemade, and healthy recipes.  Put the recipes you plan to try (perhaps some from our website??) on the front on your refrigerator for a sweet reminder!
• Plan ahead and prep.  Some easy ways to boost health and weight loss is use smaller plates, keep measuring cups and spoons on the counter, and put left overs away before you sit down.

The Dining Room:

• Decorate with fruit instead of flowers. The scent of fruit tricks our brain into thinking we've already eaten.  A bowl of fruit centerpiece may decrease the urge to snack.  Interesting!
• Keep lighting moderate. A recent study suggests that bright lighting can make you eat more quickly.  Really?!  Don't dim the lights too low however, you want to see how much you are eating.
• No distractions.  It may seem like a simple thing to do, but turn off the TV when it's time to eat.  This way you can focus on your food.  Besides, a little dinner convo is good for you too!

Your Bedroom:

• Use visuals.  Hang your goal dress, pair of jeans, or bikini that you are dying to fit into over your closet door.  Or hang a picture of a desired body you are aiming for on your mirror.  This will serve as a reminder to your health and fitness goals daily.
• Track progress.  Hang a dry erase board in your room to plan out workouts, meals, and track weight loss.  This will help you visually see you habits. Have you done your Friday Bonus Workouts lately??
  
• Remove office supplies.  Take out the desk and computer and put it into a different room.  This will allow you to sleep instead of staying up to get work done.  No laptop either!

Your Living Room:

• Create a YOU space.  Make a place in your living room that serves to ease your mental health.  Staying stress-free helps with weight loss.  Start with a favorite chair, pile up some good books and magazines and keep a cozy blanket there.  This is your place to relax, unwind and be carefree.
• Design a fitness corner.  Place a basket of fitness gear next to your TV  This is a area to store your workout stuff, dumbbells, DVD's, jump rope, and yoga mat.  Then when you put on the television, grab your equipment and work up a sweat.  This is also a great place for your in-home personal training in Philly or Jersey with us!
  
• Store sneakers by the door.  This is a fabulous reminder to put them on and get outside for a brisk walk or interval run.  We always keep a filled water bottle in the fridge as well so that we're always ready to go!

Do you always go with what you hear in weight loss?

When you are trying to lose weight, it is best to turn a blind eye to the quick fixes.  Instead you should focus on a healthy weight loss strategy.   We know there is a lot of information out there when it comes to health and fitness.  So that makes it even harder to decide what to believe! Here are some common weight loss techniques that you should avoid.

1. Cutting an entire food group.  Banding an entire food group can lead to a nutritional deficiency and cause major cravings for that cut food.  Carbs is a big food group that people often for go when concentrating on shedding lbs.  Instead of totally cutting it out of your life, try eating whole grains and practice portion control.  It's that second helping of pasta that adds to your waistline, not the pasta itself!

2. Nothing but cardio.  If all you do is run and never lift a dumbbell then you are sorely missing out.  Fitness is like a puzzle and all the components fit together and complement each other.  Strength training prevents injury by strengthening the joints, builds muscle mass and increases your metabolism.  And an amped up metabolism means a continuation of calories burned even after you've completed your workout.  Wow!  Bridal boot camp in Philadelphia incorporates cardio and strength training for a total body workout.

3. Exercising on an empty belly.  You should reconsider if you usually hit your workout without eating first.  Studies have shown that when you workout on an empty stomach, the calories burned come from muscle, not fat.  Yikes!  We suggest making sure you fuel up before your workout so you'll not keep from losing muscle, buy you'll also have energy to push through.

4. Skimping on sleep.  Making time for workouts could mean less sleep.  If you want to lose weight, it is important that you get your sleep.  You'll need extra energy to be successful at your workout.  A lack of sleep can cause poor appetite control.  Studies found that too little sleep increases an appetite-stimulating hormone and can cause you to overindulge.  Oh no!

5. Skipping meals.  Cutting calories is vital to weight loss.  However, skipping meals can be damaging to your metabolism.  Got to keep it working!  When you wait too long to eat, your body reacts by slowing down your metabolism, thus delaying weight loss effects.  If you're a busy Diva, then we suggest preparing snacks for on the go to keep that metabolism moving.

What have you tried for weight loss that failed?

4 facts about calories….

Do you count calories? Only 12% of Americans do!  Really!  Maybe you are confused and a little clueless about calories.  You probably know that too many calories will cause weight gain.  But do you know how many calories are in your meal right now?  How many calories should you consume per day?  It all can be a bit overwhelming.  Here are some tips to help clear it all up.

1. Exercise makes you hungry.  There are many studies that are mixed when it comes to whether or not exercise stimulates or suppresses the appetite.  However, many people see exercise as a path to eat whatever they want.  A short workout won't give you a free pass to devour anything you like.  Popping a handful of chips after your 2-mile walk can undo all the calories you just burned.  Yikes!

Fuel up pre-workout to prevent a post-workout binge.  Enjoy something with carbs and a little protein. Try whole wheat toast with peanut butter or milk and bananas before your in home personal training session in Philadelphia.  If the workout was super intense, you may need a little snack afterwards.  After a workout that is longer than 45 minutes, go for eating 200 calories.  Cool!

2. Liquid calories don't count.  People tend to drink their calories, often consuming hundreds of calories of beverages.  The culprits are usually alcohol and sugary drinks.  A study reported in 2007 that beverage intake accounted for 12% of calories in 1965 and has increased to 21% in 2002.  Wow!  That's a total of 222 calories per day of liquid.  Bottled drinks contain more than 1 serving, so pour out your portions.

Minimize your calories you drink by sipping on water and unsweetened coffee and tea.  If it's flavor you crave, be sure to measure out 6 oz and go for low calories flavored water.  Adding a lemon or lime gives a nice zest!  Our female personal trainers mix fruit juice and seltzer for a bubbly treat!

3. "Health" foods have hidden ingredients.  Just because a food is trans-fat free doesn't mean it's calorie free.  Be careful of the tricky labels.  Words like "natural" and "few ingredients" make people think they are healthier.  They still contain sugar, sodium and other harmful ingredients.  To take something away (such as fat), other things get added (like sugar).

Just watch the labels and look for unhealthy ingredients, such as high fructose corn syrup, large amounts of sodium, and small amounts of important nutrients.

4. Snack time means meal time.  It's true that you should eat 5-6 small meals or snacks per day.  The foods people choose as snacks aren't always the healthiest.  Snack foods are on the popular side.  Americans are eating lots of cakes, candy, cookies and energy drinks which are void of nutrients and high in calories.

Don't snack out of the big container.  South Jersey personal trainers pre-portion their servings ahead of time.  Be aware that even health foods can cause weight gain when you eat more than you are burning.  Portion control is key.  Check out Nutrition Challenge #4.  Fill up on low-cal foods like baby carrots or grapes.

Avoid these myths on your next run….

Are you a runner?  Or maybe you occasional run to mix up your cardio routine.  Either way, it's safe to say that running is one of he most popular forms of cardio.  However, there are a few common misconceptions out there.  We would like to bust those myths to help improve your training.

1. Stretching before a run will prevent injury.  Stretching and warming up are not one in the same.  Before running, muscles tend to be cold and tight.  So a long pre-run stretch may tear a muscle.  Instead, start your run with a jog for the first 5 minutes to get the blood circulating.  Do your stretch session after your run when your muscles are warm to increase flexibility.

2. Sneakers need to be broken in.  Wrong!  Running shoes should feel good the second you put them on.  There should be no hot spots, slipping, or pinching.  If they don't feel right in the store, then they are not the shoes for you.

3. Running is the only form of cardio you need.  Not true!  We love running because it is a simple way to work up your heart rate and burn calories.  But hitting the pavement or pounding it out on the treadmill can cause injuries.  Plus, for more effective weight loss, it is ideal to switch up your workout routine to keep your body guessing.  Besides, you'll keep the romance with your fitness alive by alternating cardio routines.  Try swimming, cycling, or a boot camp in Philadelphia with us.

4. Sprinting at the end.  Adding sprints to the last leg of your run can force a tired body to become injured.  It's good to challenge yourself with intervals throughout your run, but don't push your body at the end.  Our TrainerDivas (South Jersey personal trainers) use the end of a run as a cool down.

5. Walking is for the weak.  An avid runner would probably never walk.  However, incorporating walking into your run route is a good idea if you're new at this or you want to prevent injuries.  Walking is a great way to train your body and can allow you to run further and longer.  Listen to your body!

6. Runners don't need strength training.  Running is a fabulous way to tone your lower body.  But incorporating strength training for your legs is a smart idea to prevent injures.  This is especially good if you are striving to run longer and faster.  Female personal trainers in Philadelphia suggest core work as a valuable tool for injury prevention.

What running myths have you heard?

Give yourself the right prep for each workout….

The more you exercise, the better you get at it.  You become stronger, faster, more flexible, increase your stamina, and lose inches (big plus!).  But you want to make sure you are at your best for every workout. So before your next bout sweatin' it out, do this:

1. Game Plan: You're all dressed, you got your H2O by your side, but then you wonder "What should I do first?"  Don't waste your time with the guessing game and end up with a half hearted workout.  Devise your strategy ahead of time so you have a plan.  Maybe today you are doing 30 minutes of cardio and diving right into strength training with dumbbells.  Maybe you are tackling your lower body today.  Whatever it is, have a plan!

2. Happy Belly:  A rumbling or crampy tummy can make a workout miserable.  Make sure to keep your stomach happy by eating a small protein packed snack before you get sweating.  Or give yourself a few hours for digestion if you just had a meal before heading to bridal boot camp in Philly or Jersey.

3. A Rockin' Playlist:  We all know sometimes a workout can be tedious and feel a bit routine.  Hours on the treadmill or lifting weights can get the best of us if we aren't motivated.  Keep your iPod updated with heart pumping music.  Or try an engrossing audio book or podcast to keep you interested.  Make sure you have earphones that stay put in your ears as well!

4. The Right Workout Clothes:  The wrong workout attire can literally rub you the wrong way and leave you with a less than desired workout.  Avoid chaffing, blistering, and uncomfortable sweaty clothes but investing in the right gear.  Look for key pieces that provide support where it counts, covered seams (to prevent chaffing), and breathable material that allows your body to stay cool and dry.

Are you always prepared for a workout?

Find your fitness motivation….

Did you lose your fitness motivation somewhere along the holidays?  Maybe it was between the endless gift shopping and the slices of pumpkin pie.  Now it seems impossible to get your mojo back.  Don't fret, there are a few strategies you can try to find your fitness edge again.  Remember what motivates you is highly individual and it won't be the same for your friend.

1. Start out strong, but not too much.  Begin by working out most days of the week combining cardio and strength training.  Make sure you are eating healthy and doing all the right things.  This will give your momentum a kick start.  Soon you will see results and that will build motivation because you'll want more.  Just be careful not to go crazy and have too high of expectations with unrealistic goals.  Injuries will result in time off of exercising which will set you back. A TrainerDiva female personal trainer in Philadelphia can help you get started at a good pace.

2. Visualize.  Really see what you want your end goal to be.  Think about your target, your goal weight, what size you aim to be, the energy you desire, or the dress you plan to fit into.  You have to program your mind for what you want.  When motivation seems to be lacking, just visualize your end result.

3. Hit memory lane.  When you're feeling a bit down and can't seem to get moving, an old success can be the thing to get you off the couch.  This will remind you of how you were an achiever and that you can reach those results again.  Jot down a list of accomplishments so you have them fresh in your mind.

4. Buddy System.  If you have someone knocking at your door to go running, you will be more likely to stick to it.  Partnering up with a friend will motivate the both of you and make you more accountable.  You can set goals together and share your challenges.  Sign up for in home personal training in Philadelphia or Jersey with a pal.  Or grab a girlfriend and get fit at bridal boot camp Philadelphia.  Everything's more fun with a friend!

5. Inspire someone.  Do you know someone in need of a little encouragement?  Motivating a friend or family member can help motivate you too.  You get what you give!  Sometimes it is easier to be more enthusiastic to someone else.  But then people are more apt to using the same coaching style for themselves.

6. Ignore.  You just have to go on automatic.  Sometimes when it comes to discipline, it's doing what you should and not what you feel like doing.  Don't go by your mood, just follow your plan for the day.  If strength training for an hour is what you had scheduled, then get it accomplished.  You'll soon realize that you can win out over a momentary emotion.  Stick to it and you'll be proud you did!

Do you know what 100 calories of fruit looks like?

Fruit is refreshing, juicy, and good for you.  Some are even Superfoods!  However, fruit is not a magical no calorie food.  If you are watching what you eat, you want to make sure you don't go overboard.  It's a good idea to know how many calories of fruit you are actually eating.  Here's the amount you should be eating to stay around 100 calories.

Blueberries: 1 and 1/4 of a cup of fresh blueberries will put you at 103 calories.  They are a Superfood and one of the best antioxidants, which have been proven to reduce the effects of aging.  Plus, they are a good source of fiber with 4.4 grams every 100 calories.  A favorite of Philadelphia female personal trainers.

Kiwi:  Two whole kiwi fruits are only 93 calories and 1.7 grams of protein.  Really!

Pears:  One medium sized pear is 96 calories.  Plus this fun shaped fruit is 5.1 grams of fiber too.  Wow!

Bananas: A medium banana is 105 calories and 422 mg of potassium.

Apples:  1 and 3/4 cup of sliced apples is 99 calories, but also a whopping 4.6 grams of fiber. Personal trainers in South Jersey enjoy this fruit.

Strawberries:  2 cups of sliced strawberries is 106 calories and over 500 mg of potassium.  That's more than 100 calories of banana.  Amazing!  A great choice for a snack before your next workout.

What's your favorite fruit?

Winter ways to shed calories….Just because it's cold outside doesn't mean you have to hibernate.  There are lots you can do this season to burn 200 calories.  Even if there isn't snow on the ground (yet!).  So get yourself moving. The best part is there is no gym required!

Ice Skating:  In 26 minutes you could be down 200 calories.  Even if you spend most your time trying to keep your balance.  Go core muscles!

Sledding: Only takes 26 minutes to shred 200 calories.  Think about all the uphill walking you'll be doing and what a great tush workout it is!  Grab your favorite kids and sled and have a ball.

Shovel Snow: Doesn't sound like the best time but will get your burning in 30 minutes.  You have to clear your driveway and sidewalk, why not turn it into your workout for the day.  Your TrainerDiva (Personal trainers in South Jersey) says "go for it" and check out our pre-shoveling workout!

Start a Snowball Fight:  In 38 minutes of fun.  Hitting your other with a snowball is actually good for your relationship.  Experts say to keep things playful!

Boogie on Down:  Whether side stepping at a wedding or shaking it in your living room, both get your heart rate up and burns up calories.  Let loose and have fun for 40 minutes!  A favorite of Philadelphia female personal trainers.

Build a Snowman:  In 44 minutes you can act like a kid again.  This time just think "squats" as you bend down to gather snow just like when your doing your in-home personal training in Philadelphia.

Play with your Pooch:  Go for 60 minutes of moderate or active play, like walking or running.  You and your pet with love the bonding time.

Which one is your favorite?

Keep in shape through menopause….

Has middle age put some extra cushion around your middle?  As you reach the end of menopause, when your ovaries stop producing eggs and your estrogen levels drop, this is when weight gain can happen.  The middle section takes the blunt of it.  Ouch!  But you don't have to give in to your mid-life mid-section.  Here are some tips for balancing estrogen and keeping in shape.

1. Eat more foods with natural, dietary estrogen.  Add flaxseed, eggplant, chickpeas, apples, beets, oat, peepers, garlic, tomatoes to your grocery list.

2. Diet consisting of lean protein, healthy fats, and complex carbs.  Experts suggest eating smaller meals and snack every 2-3 hours.  This helps maintain healthy blood sugar, which keep insulin and cortisol stable.  This also prevents spikes in blood sugar, which can lead to an imbalance of estrogen. Philadelphia female personal trainers recommend clients of all ages to eat this type of diet.

3. Make working out a habit.  Just like brushing your teeth, you should find time for exercise.  Exercise keeps the lymphatic system clear of toxins and cleans the liver.  Which make the liver able to create hormones out of cholesterol, such as estrogen.  South Jersey at home personal training helps you keep a regular schedule of exercise.

4. Include weights and intervals.  Strength training is great for increasing lean muscle mass and your metabolism.  This will help balance estrogen levels and protect the bones from osteoporosis.  Interval training is great for improving stamina and endurance and keep you feeling young! Try TrainerDiva's personal training in Philadelphia for a great workout!

Is working out a habit for you?

Ways to get fitter, stronger, and happier….

We've all made on resolutions to workout more, eat healthier, and live happier.  So what is getting in the way?  Check out these tips for enhancing your confidence and getting through your barriers!

1. Replace negative thoughts about your body.  Instead of thinking "My thighs are huge," think "I can run an 8 minute mile."  A recent study in the International Journal of Behavioral and Nutrition and Physical Activity found that women who boosted their body image lost 3 times as much weight than those who stayed on the negative path.  South Jersey personal trainers say "mind over matter!"

2. Pay with cash.  It has been found that people who use plastic spend $30 more of food and $6 more on junk food.  Yikes!  Use cash when you go shopping and you may start seeing your waistline slim down.

3. Shop with a cart.  Using a cart when grocery shopping instead of a basket helps you to be more likely to choose healthier foods.

4. Get funky with your favorite tunes.  Researchers at McGill University in Canada report that listening to music causes your brain to release pleasure-related neurotransmitter dopamine.  Female personal trainers in Philadelphia workout to their favorite music daily.

5. Reduce your risk of pain and injury.  Stay clear of injuries when doing in-home training Philadelphia by making sure your shoes are wide enough for your feet.  A trick you can do at home, is place your foot on a sheet of paper and trace it.  Then match the shoe you plan on wearing to the drawing.  If the outline is bigger than the shoe, you need larger shoes.  Heels can be worn on special occasions, but prolonged use can do damage.

How do you boost your confidence?