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Day 3 of our Paleo Challenge

Reminders and Thoughts

  • Check in early everyday. There maybe something very important that you need to see.

  • Go back and read everyone else's comments. There might be something for you.

  • Read every link I share.

  • Leave any questions you may have - no question is a stupid question.

  • Be vocal - it helps to voice what is going on - we don't judge anyone.

  • Moving forward you will share with us what you ate. Yes you will journal everything. It doesn't have to be in total detail however inquiring minds want to know. Why are you missing nutrition points, exercise points, etc. AND we love new recipes!

  • For every fitness challenge there are modifications. I don't want to hear "I can't do ____ because _____." We all will do the work together - we are a team.

  • Points will not be accepted after Midnight, no exceptions.

  • If you are out of internet range, plan ahead and tell someone to post your points for you.

First Bonus (1) Point available to all of you. Share with us what you'd like out of this challenge, what do you want to succeed in,  30 days is such a short amount of time, so what is realistic to you? Weight loss, Gain weight, Trim Up, lose belly fat, get rid of heart burn, resolve diarrhea, constipation, just to be regular on the pot, blotted belly, sleep better, get rid of achy joints, feel sexy again, no more headaches, heal your gut, treat your auto immune, etc..

Today Wednesday 5/6/15 by midnight you will post your points from Tuesday 5/5/15.




Top Fitness Trends of 2014

CrossFit Games 2014 078

  1. High Interval Training, such as P90X and CrossFit alike has made the #1 spot for hottest fitness trends of 2014. Typically this type of training requires the athlete to perform short bursts of exercise with a relatively high heart rate with minimal rest periods.
  2. Body Weight Training. Think Pushups, pull-ups, lunges, and squats. This trend is still going strong since a decline in our economy in 2008. No expensive gyms or equipment required – just a desire to exercise.
  3. Experienced and Trained Fitness Professionals. This industry is on the raise and will continue to grow 24% by 2020. Be aware, anyone can claim they are a professional. There are no regulations or professional licensing that is required – so interview your trainer before trusting them with your fitness health.
  4. Group Personal Training. During the recession this trend grew significantly. The trainer will usually offer a cheaper rate when there are three or more clients to train. A win – win situation for both of you.
  5. Yoga remains popular. The Yoga world changes the scene just enough to keep people interested.  Themes such as antigravity yoga, which mixes yoga poses with acrobatics while suspended in the air; karaoke yoga, which aims to strengthen the limbs and vocal chords; and broga, which is geared toward men. The creativity keeps people coming back.
  6. Trends that are starting to fizzle out are Pilates, Zumba, Spinning, and Stability Balls. According to one source these are Fads not trends, they don’t offer the variance that people enjoy.

Whichever you choose be sure to get out there every day and move your body.  Mowing your lawn or walking your dog really doesn’t count.  It is suggested that we get 2 hours and 30 minutes of moderate to intense aerobic activity, along with two or more days of strength training a week. How many of you can say you are getting your Fitness On?


Small Changes to Big Milestones

January 2013, there are approximately 58.5 million Americans who are utilizing fitness center via membership or other type of status.  In 2011 there were 231,500 personal trainers in America, this number continues to grow each year. Millions upon millions of books published each year on the subject of diet and fitness. The average adult pays for more than one fitness or gym membership. Americans have purchased thousands of electronics and fitness related Apps.

  • As of August of 2013 we declared obesity a disease.
  • More than 30% of Adults are obese, and 17% of Children are obese.
  • Why are we still the fattest country?
  • Do we eat too much and exercise too little?

According to one article "There is no single, simple answer to explain the obesity patterns" in America, says Walter Willett, who chairs the department of nutrition at the Harvard School of Public Health. "Part of this is due to lower incomes and education, which result in purchases of cheap foods that are high in refined starch and sugar. The bottom line: cheap, unhealthy foods mixed with a sedentary lifestyle has made obesity the new normal in America. And that makes it even harder to change, Willett says.

Now is the time to take action! Here are a few healthy fitness tips to get you well on your way:

  1. Keeping a daily journal is a must do! People that keep a journal lose double the weight than the people who don’t.
  2. Turn off your electronics one hour before going to bed. 7+ hours of peaceful sleep is the 2nd thing you must do!
  3. Most of us are dehydrated. You must drink 80 to 100 ounces of water each day. Coffee, Juice, and other liquids don’t count.
  4.  Eat your greens. Focus on 5 to 10 servings of vegetables every day. On a budget? Frozen and canned veggies work well.
  5. Eat your meat. You can’t have your pudding if you don’t eat your meat. Eat a minimum of 4 check book size servings of meat a day.
  6. Include some Fruits and some Fats daily.
  7. Get Moving!! Get your heart rate up, pump some iron. Children need a minimum of 60 minutes of physical activity each day and adults need a minimum of 30 minutes each day.

Make small changes and you will see big milestones. As always I am here to support my community. You can always find me on face book . Let me here your success story.

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This week's top 5

DSC_0325 Your Top 5 Tips to a Successful New Year.

  1. Join your Community. It is proven we are more successful in groups.
  2. We are sleep deprived. Get a minimum of 7 hours of sleep every night.
  3. Most of us are dehydrated. Drink 80 ounces of water a day, and coffee doesn't count.
  4. We eat 152 pounds of sugar a year, that is 6 cups a week! Focus on eating Real Food.
  5. Master's Rule! Begin at any age - it's never to late.


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