Tag Archives: exercise

Fitness Made Easy

We are almost half-way through 2018. Are you still striving to reach your goals? If you have fallen down and you need help getting on track again, we are here to help you take baby steps to reaching your weight loss goals.

At the beginning of the year we are excited to start our weight loss journey. We say things like, “This year I am not going to quit.” “I’m going to eat healthy.” “I’m going to go to the gym.” “I’m going to be consistent.” And more. We are off to a great start and somehow life happens to us. We wake up one day and we are back to our old habits. Our day is consumed with everything but taking better care of ourselves.


Starting with this issue and the next couple of issues, we are going to take this journey together, by taking small steps to reach our goal. Are you ready? In this month’s issue I am going to discuss exercises you can do at home. These are for anyone that doesn’t have a gym membership, or you want to get in a little more movement each day.

By taking baby steps, there is no need for us to join a gym right away. Everything we need is in the comfort of our home. So, what do you need to get started?

1. Workout clothes
2. Laptop, phone, smart tv or a tablet/iPad
3. Music

Yes, these are all the thing you need to get started from the comfort of home. Next let’s discuss where you can find workouts that can be done at home.

YouTube is a great place to start. There are a couple of great YouTube channels that will help you reach your weight loss goals. Here are a few:

LBX Fitness, TiffanyRotheWorkouts, FitnessBlender, BeFit Channel, Yogasync.TV, and Get Intense With a Bootcamp just to name a view. Some of these channels have short videos, 5-20 minutes, while other channels give longer workouts.

There are other workouts we can do at home. Below is a 21 Day Workout Plan for beginners and advanced individuals. Please consult a physician before starting an exercise program.

Beginners should do 1-3 Rounds & Intermediate/Advanced should do 4-6 Rounds

Place your feet shoulder-width apart. Sit back and down like you’re sitting in a chair. Lower down so your thighs are as parallel to the floor. Your knees should be over your ankles. Your weight should be in your heels. Push through your heels to stand up.

Calf Raises
Raise your heels a few inches above the edge of the step or the floor so that you’re on your tiptoes. Hold the position for a moment, and then lower your heels and repeat.

High Knees
Stand with your feet about hip-width apart. Your hands should hover just above your belly button with your palms facing down. Pick your right knee up to meet your right hand, bring the same leg back to the ground immediately bring the left knee up to meet your left hand.

Arm Circles
Stand or sitting, extend your arms straight out by the sides. Slowly start to make circles, about 1 foot in diameter with your arms straight.

Start by kneeling on a mat with hands below shoulders and knees behind hips so back is angled. Tuck your toes under, tighten your abs, and bend your elbows to lower your chest toward the floor. Look forward as you go down. Press up to start position.

Jumping Jacks
Stand with your feet together and your hands at your sides. Raise your arms above your head and jump out at the same time, spreading your feet out wide. Repeat.

Mountain Climbers
Start in a plank position. Bring your right knee to your chest. Pull your abs in tight to be sure your body stays in the plank position. Quickly switch and pull the left knee in and your right leg goes back.


Healthy Holiday

It’s that time of year again. Time to celebrate with our family and loved ones. Time reminiscing about the past, talking about the present and discussing our plans about the future. This is the season of giving and sharing, laughter and tears; joy and love, and seeing those you haven’t seen in a long time. It is also the season of weight gain.

Here, we will give tips on how to stay fit and healthy through the holiday season. Let’s start with food.

Holiday Eating Tips

• Bring food with you. If you are concerned about eating all the wrong things, you can take your food with you.

• Eat before you go. Before leaving the house or hotel, fill up on vegetables. Take vegetables, fruit and nuts to eat before the big meal. Filling up on healthy foods before the big meal, leaves less room for the unhealthy food you want to eat.

• Eat a little bit of everything. A lot of times we eat with our eyes or we think (unconsciously due to our upbringing) we must eat everything on our plate. To avoid over eating, place small amounts of food on a saucer to control your portion sizes.

• Eat more vegetables than anything else. Our plates should be filled with lots of vegetables and smaller portions of everything else. Eat all the vegetables first, again this leaves less room for other food we want to indulge in.


• Drink a lot of water. When we are full, there is less room for the foods we would indulge in.

• Eat slow. Eating fast allows us to take in too many calories. From the time we start eating, it takes 20 minutes for our brain to tell our body we are full. Slow down and you will become fuller sooner.

• Leftovers are a no, no. After eating, don’t go back for more food later. If you do, only eat veggies and protein (nothing fried). Don’t take leftovers home. If there are no leftovers to eat, it is easier to get back on track and keep the weight down. If you are the host, ask everyone to take as much food with them when they leave. If there is a lot of food left over, think about giving the food to a shelter.

These tips are not to prevent anyone from enjoying the foods they love, but eating them in moderation is key. We can eat our favorite food; we just have to eat them in smaller portions. The last option is to enjoy yourself and eat what you would like. Choosing this option means, one, we are not allowed to beat ourselves up the next day by telling ourselves, “I shouldn’t have eaten all that food”. One day isn’t going to get us off track as long as we don’t continue to eat the food (see #5). Second, don’t step on the scale the next day. The extra calories, sodium and sugar will cause weight gain

Holiday Fitness Tips

• Workout in the morning. There will be a lot of extra calories eaten during the holiday season. One way to help with weight gain (on Thanksgiving and Christmas days) is to workout in the morning or before leaving for the day. You want to burn more calories than you take in to control weight gain. According to WebMD.com, “…the average American consumes approximately 4,500 calories and 229 grams of fat from eating a traditional Thanksgiving dinner. And that doesn’t include breakfast, lunch, or late-night snacking on leftovers. Studies show that the average American gains 1 to 2 pounds during the holiday season (Zelman, MPH, RD, LD, n.d.).” We may not burn 4,500 extra calories, but burning some calories is better than none at all.

• Walk after you get done eating. This is a great time for family and friends to go outside after eating, and go for a walk.

• We can take a workout with us. If we are visiting family and friends, go to YouTube and do a quick workout.

Staying fit and health during the holiday season is possible, if we are willing to make small changes.