Getting Motivated When It’s Gloomy

We don’t get much cloudy weather in North Texas; however, it seems as though the last few weeks has been nothing but gloom and doom! And, that certainly doesn’t help for getting motivated to work out, does it? You are not alone. I don’t know anyone who doesn’t have a tough time working out when it’s cloudy. Today we are going to give you some tips to help you get going when the going gets tough.

1) Have someone help keep you accountable. Whether it be a personal trainer, a person you can work out with or someone who can just call you on the phone and say, ‘Hey! Did you work out yet today?’, it helps to have someone to report to on your workouts. Plus, you don’t want to disappoint them.

2) Put your workout clothes on. Does getting out of your PJs seem dreadful?  Or does getting into the shower seem better than going to the gym? Put your fitness clothes on. You will be one step closer to working out. Plus, a shower feels so much more refreshing after a workout, than it does if you don’t exercise at all.

3) Think about how you feel after a good workout. It can certainly be tough getting out there or while you are doing it. But, when it’s done, it’s a huge feeling of accomplishment and you feel stronger and more empowered. So, think about that when you’re having a tough time getting going. It will be worth working out, I promise.

3) Just start doing something. If you are at home, get up and start cleaning or doing laundry. Moving around will help you feel more motivation to keep moving. And, hopefully get you to get going to exercise.

4) Walk out the door. Getting out the door is the hardest part. But once you’re out there and doing it, you know it will be over soon and once you get going, you’ll be good.

5) Reward yourself. Set a goal that if you do all of your scheduled workouts this week, you will treat yourself to a massage, a piece of new workout gear or a new gadget. It doesn’t have to be expensive and remember NOT to reward yourself with food!

In good health,

Toni

Toni Biggerstaff is a Certified Personal Trainer, Performance Enhancement Specialist, Fitness Nutrition Specialist through the National Academy of Sports Medicine and a CrossFit Level 1 and CrossFit Endurance Trainer. She is also a four time Boston Marathon qualifier who loves to help people meet their fitness goals whatever the level.

Advertisements
Posted in Uncategorized | Leave a comment

Why Should Your Daughter Exercise Regularly?

Research has shown that the benefits of exercise for adolescent girls is not just physical. Ever notice how you feel after a workout? You may dread starting and even not enjoy the exercise itself. But, how do you feel afterwards? That same feeling of accomplishment and rise of endorphins also applies to your daughter.

Regular exercise can boost a girl’s self confidence, self-esteem and body image. It teaches them that you don’t have to be a certain body type to be confident. You can be strong, fit and be beautiful. The confidence shines through and others notice that and want the same thing.

IMG_0005

According to the Lancet, a UK based medical journal, it was concluded that emotional wellbeing is positively associated with extent of participation in sport and vigorous recreational activity among adolescents. Although causal associations cannot be assumed in this cross-sectional analysis, their results are consistent with experimental evidence that vigorous exercise has favorable effects on emotional state.

Lead by example. If your daughter sees you exercising and the benefits of it, she will be more likely to want that as well. Working out together can be a great bonding for the two of you and you’ll have something in common that you can talk about.

IMG_0478

**References: The Lancet Volume 347, Issue 9018

Posted in Uncategorized | Leave a comment

How To Get Rid of Dry Skin

Dry skin can result from many causes, most of which are nutritional deficiencies and/or toxicities.  While we address the underlying issues or root causes, here are some helpful ways to alleviate the symptoms of dry skin topically.

1.  Dry sking brushing prior to taking a shower helps get rid of dead skin cells and allows more nutrients to rise to the outer layer of the skin.

2.  When you step out of the shower prior to drying off, use a very small amount of organic coconut oil or organic first pressed olive oil.  Rub in hands and blend with water beads; it does not take much.  After about 30 minutes, if skin feels oily, buff with towel.

So while you’re taking care of the symptom of dry skin, let’s address some of the underlying issues or root causes:

  • Low thyroid – especially heels of feet.
  • Low Zinc – most of the body’s zinc is found in skin tissue, except for men where most is found in prostate.
  • Low Vitamin A – low levels of zinc prevent release of Vitamin A from liver.  Although excessive levels of Vitamin A can cause dry skin, too.
  • Imblanced Essential Fatty Acids – as in Omega 3 (fish, fish oil, seeds, nuts) Omega 6 (sunflower, safflower, canola, olive and other oils).  These critical fatty acids need balanced.  Too much fish oil can also be a problem. See below for coupon to test your levels.
  • Lack of proper water intake – basic rule of thumb for daily water consumption:  one-half your body weight in ounces + another 8 ounces for every 30 minutes of exercise.  Water should be filtered and purified.  I recommend Rainfresh Water out of Garland, Texas for you locals.
  • Low minerals – even at the required intake of water an individual can still become dehydrated if minerals are deficient and cannot hold onto water.

This article was written by Dr. Sharon Price, PhD, CN http://www.nutritionaldirection.com

Posted in Uncategorized | Leave a comment

Genetically Modified Foods – Here’s the Facts!

Do you have any idea if the strawberries you ate this morning for breakfast were spliced with fish genes?  Or the green beans you have planned for dinner this evening have been genetically altered using pig parts?  Genetic modification… yes, manipulating the genetic structure of common, ordinary food has been an experiment by many of the chemical companies such as Monsanto for more than ten years.

 The first genetically modified food, the Flavr SavrTM tomato, hit store shelves in 1994.  Incidentally, 20% of the research mice force-fed these tomatoes died within two weeks.  Reference:  “Seeds of Deception” by Jeffrey A. Smith, available on line or in bookstores.

So, what’s the purpose?  Today, Monsanto and other firms are working on pest-resistant bananas, high-yield black-eyed peas and millet immune to parasitic infection.  Sounds good, huh?  NO!  We are being used as human experiments in order for these chemical companies to profit from patent technology and increased seed and chemical sales.  This gene splicing will cause serious problems, among them:  More new food allergies – imagine eating those seemingly innocent and healthy green beans and your throat starts to swell because you’re allergic to pork!

1)    Pollution caused by these chemicals and genetic microorganisms blow around on a windy day

2)    Major antibiotic resistance

3)    New diseases and illnesses that have yet to be named

And you thought Mad Cow Disease was a freak of nature!  These circumstances are quite real and quite frightening.  It is not yet an FDA requirement that these foods be labeled in your local grocery store as genetically modified.  The environmental and health risks are enormous!

This article was written by Dr. Sharon Price, PhD, CN

http://www.nutrtionaldirection.com

My GMO Tomato Story

Several years ago I went to the grocery to purchase produce to make a salad for a last minute party to which I was invited.  I picked up all organic produce, with the exception of tomatoes (since the store was out of them).  I assembled all the ingredients to make a luscious salad, using only one of the three beautiful, bright red commercially grown “tomatoes-on-the-vine” I had purchased.  I left the remaining two on the counter for possible future use. In two weeks, those tomatoes remained as beautiful as they were when I purchased them.

As the weeks passed, those tomatoes still “looked vibrant and fresh” and I was becoming fearful of what we had eaten.  Finally after two months, a soft spot appeared on those “things”.  Folks, those were not tomatoes!  I don’t know what they were, but rest assured, I will never buy another non-organic tomato again, and neither should you.

The best ways to avoid genetically modified foods are:

1.     Stay away from processed foods especially those that contain soy, wheat, and corn since they are the largest portions of genetically modified crops.

2.     Buy organic as indicated by the 5-digit PLU sticker number prefaced by a nine.

3.  Avoid so-called “natural” foods, especially the boxed grain products, as these can contain as much as 85% GMO.

Posted in Nutrition | 2 Comments

Could You Be Overtraining?

You’ve heard people say it, ‘If I train hard, I’ll get faster, I’ll get stronger and the more I train, the better I’ll get.’ Right? Wrong. What every body needs is rest and recovery. If you do not give enough to your body, you will become overtrained and you will slow down  and become weaker. Every one is different, but you MUST listen to your body and allow your yourself to have at least one day of full rest. That way your muscles can repair themselves, and rejuvenate to be ready for the next workout.

How Do I Know If I’m Overtraining?

Have you just increased your training schedule to do more days a week? Have you started a new training program that requires a repetitive motion for a long period of time (i.e., running, swimming, biking)? Are you under more emotionally or other stress than usual? If you answered, ‘yes’ to any of these questions, you may be overtraining.

What are the Symptoms of Overtraining?

Fatigue

Trouble Sleeping

Decreased appetite

Weight Loss

Headache

Change in resting heart rate

Decrease in performance

Decreased mood state (i.e., moodiness, depression, irritability, etc.)

Loss of desire to work out or compete

Altered immune system

Persistent muscle soreness

Increased injuries

Altered glucose regulation

What Are The Treatments for Overtaining?

REST! The more overtraining that has transpired, the longer you need to rest. You can alternate days of training by doing one day on, one day off until you feel the symptoms subside. But, continue to listen to your body. Gradually start back by increasing workouts no more than 10% each week. Make sure to get enough sleep, drink enough fluids and get enough nutrients in your body pre and post workout.

In Good Health,

Toni

Posted in Fitness Training Concepts | 1 Comment

Are Your Medications Causing Disease and Illness?

Most medications never get to the root cause of disease and illness, only treating symptoms.

Did you know that pharmaceuticals and over-the-counter medications deplete vital nutrients your body needs on a daily basis? For example:

Steroids deplete Calcium, Folic Acid, Magnesium, Potassium, Selenium, Vitamin C, Vitamin D and Zinc.
Blood Pressure medications deplete Calcium, Magnesium, Potassium, COQ10, B6 and Zinc.
Cholesterol medications deplete COQ10, Vitamin E & Omega 3.
Birth Control Pills deplete all the B vitamins, including Folic Acid, essential fatty acids (the Omegas) and many others.
Acid blockers like Tums and Rolaids deplete Vitamin B12.

Vitamins and minerals are the gas and spark plugs critical for all organs and systems. They keep your body nourished and provide the energy (or the calm) required. These nutrient depletions can cause any of the following:

Anxiety
Depression
Heart Irregularities
Stroke
Body Aches, Pains
Heaviness in legs
Parkinsons
Alzheimers
Headaches/Migraines
Osteoporosis/Osteopenia
Gray Hair
Hair Loss
Bad Breath

Think about the medication you’re taking and its negative effects on your body. Why not let me help you get to the root cause of the reason you’re taking medications?

Did you know that heavy toxic metals such as lead, cadmium, mercury, arsenic and aluminum can push out precious minerals to create their own hiding place? This could be the root cause of why you’re taking meds.

This article was written by Dr. Sharon Price, PhD, CN

http://www.nutritionaldirection.com

Posted in Nutrition | Leave a comment

4 No-Brainer Reasons To Never Use Splenda

An article on www.globenewswire.com recently stated: “James Turner, the chairman of the national consumer education group Citizens for Health, has expressed shock and outrage after reading a new report from scientists outlining the dangers of the artificial sweetener Splenda (sucralose).”

 

In a recent animal study conducted at Duke University Medical Center, researchers found that Splenda:

  1. Reduced the amount of good bacteria in the intestines by 50 percent. What does this mean??? Huge immune system compromise as well as fertile terrain for parasites, virus, bacteria and fungus.
  2. Increased the pH level in the intestines. What does this mean??? Inability of small and large intestine to digest foods properly or to stop growth of harmful micro-organisms.
  3. Contributed to increases in body weight. No explanation necessary here!
  4. Affected P-glycoprotein (P-gp) levels in such a way that crucial health related drugs could be rejected. What does this mean??? Could result in medications used in chemotherapy, AIDS treatment and treatments for heart conditions being shunted back into the intestines, rather than being absorbed by the body.

Opt for other natural sweeteners such as Stevia and Xylitol. Both of these natural sweeteners have very low glycemic index levels.  Depending on your health issues, you could also choose Grade B Maple Syrup, local raw honey, rice syrup, or molasses.

 

This article was written by Dr. Sharon Price, PhD, CN www.nutritionaldirection.com

Posted in Nutrition | Leave a comment