Life Only Better

Rock the Dress Wedding Nutrition Tips

On this beautiful Sunday morning, the Rock the Dress Team brings you some Wedding Nutrition Tips.

1. It is recommended that you eat 5 to 6 smaller meals per day. Eating smaller meals every few hours will keep you feeling full longer throughout the day and will help you avoid stress eating. By eating 5 to 6 smaller meals, it will help increase your metabolism. One important tip is to plan and prepare your meals ahead of time. This way you will be able to warm it up and eat while on the go. As a busy bride, one very important tip is not to skip a meal. This can lead to overeating and a decrease in your energy level.
2. It is necessary that you drink plenty of water. Not only will this help you to stay hydrated but it will also help you to feel full. Try to drink between 8-10 ounce glasses per day. The more activity and exercise that you perform throughout the day, the more water you will need to drink. And try to avoid soda. Soda can actually cause you to lose more water that your body has reserved.
3. It is important to snack smart. You will need your energy. Snacks filled with protein, iron, vitamins, and whole grains are a good source of energy. Some healthy options include: trail mix, peanut butter with wheat crackers, avocados, and fruit. When you feel your energy level start to diminish, make sure to have a snack handy and ready to eat.
4. Avoid foods that cause bloating. Bloating is caused by sugary foods such as desserts, juices, white breads and pasta. Restrain from eating a large amount of these foods at least a week before the wedding. Water, soup, and fruit can help decrease your bloating.

No need to take extreme measures but rather incorporate long term changes into your routine that will ultimately better your life. What are you waiting for? We are here to help you look FABULOUS in your dress and beyond.                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                

Burn Fat with Aqua Fit

Happy National Swim a Lap Day! Come get your toes wet and join us for Aqua Fit, a fun dynamic class designed around improving strength, cardio, balance, & coordination.

There are many health benefits to working out in the water. It’s an activity that everyone from young and old alike can benefit. When exercising in the water our bodies are working against 9 times more resistance than working out on land. Plus its low impact nature allows those whose movement would otherwise be restricted on land to engage in a full body workout without the risk of injury.

Classes can be held in your home pool, condo pool, or community pool. We are flexible.

 

 

End the year without gaining weight!!

Here's a few ways for you to make it to the end of the year without gaining more weight!!  http://lifeonlybetter.com/exercise-tips/articles/holiday-exercise/       

No Time To Exercise?

Here is another article I wrote that was published yesterday. It will help you sneak in those workouts during hustle & bustle of the Holiday Season!  Enjoy!    http://theofficeprofessional.com/health-sneaking-exercise

Summer Special!!

Check out Tummy Tightener Summer Special: www.Facebook.com/LifeOnlyBetter

Functional Training Photos

Tracy Allerton, a reporter for the West Palm Beach Health and Happiness Examiner interviewed me today about Functional Training.  Once her article is finished, I'll post it for your review.  We discussed some basics about functional training and some simple exercises to start with that would be extremely beneficial.  So here they are, enjoy the exercises and her article!

You can find more of Tracy's reporting on our face book page:  http://www.facebook.com/GETFITDELRAY?ref=name

 

Get Fit Fast

Is there such a thing?

Absolutely yes!  In the hustle & bustle of your busy day you can find ways to boost your metabolism, burn more calories, and be more fit.  And although the old advice of taking the stairs and parking your car farther away still definitely apply, most people aren't buying it.  They truly wonder how much of a difference doing those things will actually make a difference in how they look and feel.

ALL of our daily activities add up, including taking the stairs and parking the car farther away.  But honestly, they will not give you noticable results in how your pants fit.  If you give me 30 seconds of your time each day, I will show you how to make a difference in how your body looks and feels.  Will 30 seconds make a difference, YES!

Here's how you start. 

1.  Find a watch with a second hand.
2.  Begin your day by sitting in a chair (no, I'm not kidding).
3.  Stand up and down from the chair as many times as you can for 30 seconds.

If you become tired or short of breath, simply sit down and rest. 

I defy anyone of any age to try this activity and tell me that it doesn't work. 

Begin by doing this just once a day, then twice, and then three times (breakfast/lunch/dinner).  That equals just 1 1/2 minutes of concentrated activity each day.  After you do this for one week, I'll be back next week to give you another fast fix to getting fit!

Please feel free to email me with any questions:  [email protected]

Exercise: How To Get & Stay Motivated In Your Exercise Program

11 Tips To Keep You Motivated

1.  Create a vision in your mind of how you would like to look  and feel. Recall this vision several times a day. It will help you stick with your exercise program and make better food choices.

2.  Listen to The Fit Chat Call every Monday at 8 pm. Each week you’ll learn ways to keep motivated and improve your health.

3.  Hire a Professional Trainer. Learn what you should be doing and why. Even meeting with a trainer once or twice a month will help you to keep on track!

4.  Make an appointment with a friend or neighbor. Exercising  with a friend is fun, plus it forces you to be accountable. Remember too that your friend is counting on you to keep your date so they can keep up with their program.

5.  Set a goal.  Look in your community calendar and choose a  walk for charity. Commit to getting yourself in shape in time for the walk.

6.  Use music when you exercise. Music can be very motivating  and help you to keep up the pace. Choose something you love that makes you want to move.

7.  Be a role model for your family. Get them to join you in your exercise. Don’t leave anyone out…parents, children, and siblings!

8.  Money. Money can be a great motivator. Put a dollar in a jar every time you exercise. At the end of the month treat yourself to a massage. You’ll be at the gym more than the personal trainers!

9.  Buy some new exercise clothes or sneakers. You’ll be amazed at how a new outfit can change your work out habits.

10. Schedule exercise in your day planner. Treat it as an appointment, and don’t cross it off your calendar. It’s the most important appointment you have every day.

11. If you get off track don’t worry.  The important part of getting off track is being sure that you get back on track towards your vision.

Exercise: Sagging Behind

I received an email the other day that posed this question "What should I do to keep my butt from sliding down my leg."  Sounds funny, however, this is not the first time I've been asked this question.  Women are on a mad search for how to defy gravity.

I am not kidding you when I tell you that the fountain of youth can be found in movement.  Exercise can reverse the aging process.  Keeping your muscles strong will keep them from sliding down your body.  Anyone at any age can reverse the sag and slide and create a toned, firm body.

Have you heard of "Flat Butt Syndrome".  This is a condition that occurs in women as they age.  Their behind disappears and they are left with a flat butt.  The cause of this condition:  SITTING.  For most people, aging equals diminished level of activity (usually beginning around age 40), and more sitting. 

So what is the best way to keep your butt from sliding down your leg?  There are a few simple things you can do right in your home that will only take minutes a day. 

The Squat:  This can be done free standing or using a chair.  For the chair version.  Sit in a chair with your feet shoulder width apart.  Stand up from the chair and sit back down 10-20x. 

Free standing version:  Stand with your feet shoulder width apart. Squat down as if you were going to sit in a chair.  You can safely squat until your knees bend to 90 degrees.  Keep your heels down and push your body weight through your heels.  Keep your knees over your ankles, not allowing them to move forward over your toes.

The Reaching Lunge: Begin without using dumbbells, as you become stronger, you can add the dumbbells for more resistance.  Take a step forward with your right leg.  Keep a small bend in the right knee.  Keeping your abdominals in tight, reach forward with your arms.  Beginners reach to the knee, intermediate reach to the mid-shin, advanced reach to the foot.  Alternate legs.  Be sure to keep your back straight and your abs in.  Try to work up to 20 repetitions (10 each side).

If you started doing just these two movements 3-4x/week, you will begin to notice a difference in the way your legs and buttocks feel, an improvement in your balance and overall strength.  Remember before beginning any exercise program, you should always consult your physician.

Choose to move and your body will reward you!