Hit The Gym Not The Snooze Button

Do you ever wake up sleepy or not feeling well? All you want to do is hit the snooze button instead of getting up and hitting the gym? Well I have definitely been there myself and believe me, it is always so tempting to go back to sleep.

I have had so many mornings where I have woke up with the worst headache and the last thing I want to do is get up and go to the gym. In the past, on these mornings Nate would push me to go. I will admit he wasn't always my favorite person at the time. But despite the way I was feeling I got up and went.

I found that within just a few minutes of the workout I start feeling better. Most times my headache even goes away completely after the class. The body increases blood flow during exercise and this helps pump much needed oxygen to the brain which helps alleviate the pain.  Exercise also helps reduce stress which can lead to future headaches.  This to me is amazing that I can get rid of a headache from a 30 minute workout. And coming from someone who has suffered from headaches almost her whole life, this is very good news. I always feel so much better in general after exercising. I know I can push through the 30 minute workouts at my own pace at Bird Rock Fit even if feeling a little run down.  Some days my pace is higher than others but that is encouraged there.  You work at your pace you are feeling for that day.  So next time you are tempted to sleep it off I encourage you to suck it up, grab an energy drink and go! It will probably make you feel better! 

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Cravings - It Is A Mind Game

Think quickly....you are craving something salty what do you want to grab?  Most of you probably said chips or salted peanuts.  But 1,000 years ago that was not an option or very easy one at least.  What would your ancestors have gone for?  Likely they would have gone for something from the sea or perhaps pickles.  Pickled food dates back to ancient Egypt.  That would have been their likely choice and obviously is a much better one.  Having some oysters, shellfish or a pickle is definitely a better choice than a bag of chips.

So why did you say chips?  Your brain has programmed that answer.  That is what it relates to salty.  The key now is to reprogram your brain.  The key is that cravings have nothing to do with hunger.  Cravings come from your brain and are a chemical/hormonal response.  It can be triggered by a smell, a sensation or even a memory.  Why do you think so many bakeries pump the aroma out of the shop?  I can not be hungry but a whiff from the Boudin Bread Factory in San Francisco will make me want a chowder bread bowl.

Hunger on the other hand comes from the gut.  It is that feeling in your stomach that you need to fill it.  You need some sustenance and energy.  Now you can have a hunger sensation and at the same time a craving pop up and that is when it can get dangerous.  Your body is telling you need to eat but your mind is playing with you and throwing all kinds of cravings and signals.  That is where you can make the bad call of devouring a whole bag of chips or a plate of cookies.  You have to recognize those signals from your brain and grab something that fills your stomach if you truly are hungry or work on ignoring those craving signals.  Cravings can kill your goals and become a battle of will power.  It takes practice and mental focus.  You have to build up that will power and resist those cravings.  Work your way up and even test yourself by passing up the office treats next time.

We do not like to use the word "diet" or "weight loss".  We see our fat loss and health improvement as a lifestyle change.  You have to change your lifestyle and your mindset.  You have to reprogram yourself and your mind.  It is not easy and will require work and dedication.  Over time it will become easier.  You will have set backs, temptations you just can not resist and regrets but do not give up.  Keep working at it and analyzing what foods work best for you and make better choices and the results will follow.

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Unplug and Move!

Unplug and Move!
 We participated in the 2012 ROC Race in San Diego last weekend and had a great time.  We ran with our great friends, trainers and fellow classmates from Bird Rock Fit.  I ran with three others as part of a 4 person team for a competitive time.  We finished very well and had a blast.  Amanda ran with a larger group at a pace that was more “fun” inspired.  They did well also and had a great time.  Afterwards we hung out as a team, enjoyed the great San Diego sunshine by the pool and enjoyed each other’s company.  There were no computers, cell phones, TV or video games.  We spent time outdoors with friends interacting in person and not through technology.
Every day, I see people driving, walking bicycling or sitting with their eyes glued to their phone or tablet.  What is it about that little screen that has us so enchanted?  By all means, I love all my technology and being able to stay in touch with friends and family all over the world but sometimes I need to just be unplugged from the digital world.  I unplug by surfing, riding my motorcycle going on a hike or just sitting on the beach.  There is so much beauty in nature and around us every day that so many people miss.  To me, nothing can beat a nice walk along the beach with someone you love or even taking a stroll around the block chatting with a friend.
How does this all tie together?  Not every activity has to be an all out race or tough workout.  Just taking a 30 minute walk 3-4 times a week can benefit.  Walking can lower stress levels and help loosen muscles from sitting at a desk all day.  It is also a great time to catch up with friends and family.  If you have a dog I bet they would love 30 minutes of your time out walking.  So instead of checking the latest Tweet, Facebook post or few minutes of a “Reality” show take that time to get up and move.  Perhaps you will even find you have time for additional workouts.  Maybe you get back into a hobby or just go outside and enjoy nature.  Exercise does not always have to be a “planned routine” for set time or reps.  Just moving is beneficial.  So sit Angry Birds down for a while and go have fun playing like a kid again.  Your body and mind will thank you.
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Leave The Counting To Sesame Street

Leave The Counting To Sesame Street

So many of us get caught up in counting calories, working with a points system or constantly worried about losing “x” amount of pounds… I am here to tell you that there is really no need for that. Nate and I have been so successful and have seen such good results by not doing any of the above things. We simply make better food choices and meal decisions. It is so nice not to have to worry about counting calories or measuring food servings. We simply eat until we are full. We eat a lot of protein, fruits and vegetables. We eat what we want and do not get too serious about our diet. We allow for some “cheat” meals and still indulge in chocolate and wine! Two of our favorite things that we just can’t and won’t give up! People always ask how much weight I have lost and I can honestly say that I don’t know. I only know that my clothes fit differently, I see the changes to my appearance and body and I feel so much better.

So don’t worry so much about the caloric intake as much as what you are putting in your system. We would love to offer suggestions and guidance on making better choices for your diet. Please do not hesitate to ask. We are here to help.

 

AmandaB-A

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Deciding You Want A Change

“The first step towards getting somewhere is to decide that you are not going to stay where you are.” – Anonymous

Many people want to make some big changes in their physique, some want a small change others maybe just want to maintain.  If you do want to make a change the hardest part is getting started.  I have always worked out but I was not seeing the results I wanted.  I wanted to be more tone and a little more cut.  I knew I needed a change in my workouts and nutrition to get where I wanted to be and I knew I could not do it on my own.  It made it even harder since I was already in a routine but luckily I met some amazing trainers from Bird Rock Fit who were able to help me.  They also inspired me to in turn help others.

Through their help and knowledge plus my own investigations and experimenting to find what works best for me I found my formula for change.  I did not just lose “weight” but changed my body composition and lost FAT.  I eat when I want but make sound choices in what I eat.  I actually spend LESS time in the gym!  I still have some areas I want to improve but I can really see the difference now more than ever before.  I made a choice to make a change.  I set goals, parameters and made new choices in fitness and nutrition.  I continue to gain knowledge, experiment and tweak my own personal formula.  The path is ongoing and will continue but I first had to take a step toward change.

The first step is often the hardest, it takes a lot to get the train going down the tracks or whatever metaphor you want to use to describe change you will never get there unless you start.  This journey is and will be a fun one.  I look forward to helping others get to where they want to be.

NateB-A


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