How Becoming a Conscious Eater Can Help Shrink Your Waistline

How Becoming a Conscious Eater Can Help Shrink Your Waistline

Most of us eat food while watching TV, surfing the web, reading, or better yet all three at the same time.  It has become the norm to wolf down food quickly while we get to the next task at hand.  Even though, this may seem like nothing, it may be affecting the amount of food you in take, which in turn may be affecting your waistline.

Learning to eat consciously and having a good relationship with your food can help you to lose some extra pounds.  Being a conscious eater can also help you be more aware of what and how much food you are consuming; thus enabling you to eat healthier and smaller foods portions.  It also enables your food to be digested better; carbohydrate digestion begins in the mouth.

So the next time you are ready to eat take 15-30 minutes to simply focus on what you are eating.

Ways to Become a More Conscious Eater

·       Set the Table

Setting the table will create a calmer and peaceful environment.

·       Eat the Way The Way You Would at a Formal Dinner

Use formality and you will find your self tasting the food more.

·       Use Utensils

Utensils help to slow down the process of eating.  It takes 20 minutes to feel full.

·       Say Grace or a Prayer

Form of gratitude and guidance will help you be more conscious

·       Chew Carefully

Chewing food more thoroughly will enable you to taste the food and not just swallow.

This article was published by Ivelisse Olmo she is a certified Personal Trainer with AFPA; she has also practiced Hatha Yoga for 12 years and Kundalini for 3 years and is certified in Reiki Healing.  She looks forward to sharing her personal fitness and motivation techniques to help others with their own goals.

Website: www.innerpeacehealing.net

Staying Positive Despite Uncontrollable Extraneous Factors

Staying Positive Despite Uncontrollable Extraneous Factors

We live in a complex society with complex problems and complex solutions; nonetheless there are steps that we can take to feel more conscious and energized on a daily basis, regardless of how intense our life might become.

Having a Positive Mental Attitude

Having a positive mental attitude can make a major difference.  Challenges are a normal part of life, but how we deal with them is key to how we feel in the end.  Just remember PMA: Positive Mental Attitude.  Even in the most challenging scenarios keep your mind positive.

Purpose

Allowing yourself to engage in a purpose that is true to your heart will take the focus off yourself.  You can try to be the best employee or you can build a community activity.  A positive purpose will help you feel more fulfilled.

Fitness

Integrating fitness into your daily life not only helps on an esthetic level; but also helps to release stress and tension that reside in your body.  In Chinese medicine, movement also enables chi to flow which helps to unblock meridians (energy pathways in the body) helping the body and mind stay strong.

Diet

A natural and organic diet taxes the organs in your body less allowing your glands and nervous system to function better. 

Breathe

“Every Step is a Breathe” is a Buddhist saying.  Remember slowing down your breath and breathing more deeply will help you feel calmer and at ease; thus allowing you to deal with everyday challenges more consciously.

Social/Connection

Being connected socially will help you feel more grounded; this enables you to make sound decisions when necessary.  A positive social circle can also provide support when you need it.

Spiritual Practice

A daily spiritual practice can fortify your spirit.  Done on a regular basis it can help you connect to your heart, an important place to make decisions from.

This article was published by Ivelisse Olmo she is a certified Personal Trainer with AFPA; she has also practiced Hatha Yoga for 12 years and Kundalini for 3 years and is certified in Reiki Healing.  She looks forward to sharing her personal fitness and motivation techniques to help others with their own goals.

website: www.innerpeacehealing.net

MyMa Movement

MyMa Movement

by Angi Purinton

There is the common echo I hear people say - “I need a massage/ I should get a massage,” as they rub their neck or grab their lower back. Many understand the importance of touch the minute their body screams out in pain. The body speaks to us long before that breaking point but with our daily activities, we tend to ignore that warning signal our body will gently provide. Warning signs, as simple as stiffness in the neck for just one morning, can go unnoticed until a week later, when we cannot move our head left or right. Why wait until immobility to receive bodywork?

Awareness of My Maintenance

There is the need of body awareness. People have become so disconnected from their bodies. One of the most amazing sights is watching a baby discover their body. I recall my little cousin would stare at his hands and squeal with delight realizing he had these useful grabbing tools at the end of his arm. What a discovery, to become aware of our hands! At least it was for him….

But this is the same attitude we should take in re-discovering our bodies. We have the ability to self-heal, to regenerate, to reproduce, to adapt, and to control ourselves through our brain. What a powerful tool are we? Within that power, we should know how to care for this glorious machine; and by caring we need to listen to subtle signals that our body will provide.

Body Wellness Maintenance

Before the comment of “I need a massage,” we should take the time to maintain. Exercise and diet are pounded in our brain as necessities in maintaining a healthy body. However, maintaining a healthy body is just like the care of a car. You would certainly drive it and give it gas but with wear and tear, cars need maintenance on the tires, oil filters, engine coolant, etc. The list goes on. As does for our body, there is a checklist that we need to follow just as we do for our automobiles. Stretching is important to open up and expand muscle fibers, stretch tendons and ligaments and understand our tight areas. Meditation is important to open our minds, expand our thoughts, stretch the sub consciousness, and understand how we are inside our bodies.

The Importance of Bodywork

Massage therapy, circumferences all the above; without realizing the importance of maintaining constant bodywork throughout the year, our bodies wear out and slow down. Limited range of motion and stiffness can affect our daily activities. Hips and low back, shoulders, as well as the jaw and neck, tend to be problem areas. Massage therapy opens tight areas of the body through passive stretching, deep tissue and pressure point work. By releasing this tension through massage, we can continue our day and nights pain-free. Bodywork also expands our lungs as we breathe with each stroke. We are able to relax our minds as well as our muscles.

Through this awareness that massage therapy affords us, we are able to stay more balanced, physically, emotionally and spiritually. Thus, we come to understand the importance of the maintenance of our body through massage therapy.

Angi Purinton is a New York licensed Massage Therapist, Personal Trainer and Group Fitness Instructor.  Angi is the creator of the MyMa Movement, a movement to educate all on the importance of maintaining a healthy balance. She is implementing a massage/stretch class called MyMa Stretch that teaches awareness and self care.

Her Message Is Simple:  MY BODY :: MY TIME :: MY MAINTENANCE

Check out Angi and the MyMa Movement at www.mymamovement.com

How to Add Cardio Drills to Your Weight Training Program for Maximum Result

How to Add Cardio Drills to Your Weight Training Program For Maximum Results 

 cardio drills to your weight-training program is a great way to maximize your fitness routine.  Cardio drills increase your heart rate, thus enabling greater weight loss.

Important Factors When Starting a Weight Training Program

1.     Work every major muscle group from largest to smallest.

2.     Use a weight that gives you just the right amount of resistance, but still allows you to execute each exercise properly.  Adjust weights when needed.

3.     Inhale to start; exhale while exerting.

4.     Use slow controlled movements.

5.     Make sure to change your routine every 2-4 weeks to shock your muscles and avoid injury due to repetitive motion

	Beginner	Intermediate	Advance
Drill: Jump Rope	30 seconds	45 seconds	60 seconds
Chest	1 Set, 12 Reps	2 Sets, 12 Reps	3 Sets, 12 Reps
Gluteus	1 Set, 12 Reps	2 Sets, 12 Reps	3 Sets, 12 Reps
Drill: Jump Rope	30 seconds	45 seconds	60 seconds
Back	1 Set, 12 Reps	2 Sets, 12 Reps	3 Sets, 12 Reps
Quadriceps	1 Set, 12 Reps	2 Sets, 12 Reps	3 Sets, 12 Reps
Drill: Jump Rope	30 seconds	45 seconds	60 seconds
Biceps	1 Set, 12 Reps	2 Sets, 12 Reps	3 Sets, 12 Reps
Hamstrings	1 Set, 12 Reps	2 Sets, 12 Reps	3 Sets, 12 Reps
Drill: Jump Rope	30 seconds	45 seconds	60 seconds
Triceps	1 Set, 12 Reps	2 Sets, 12 Reps	3 Sets, 12 Reps
Calves	1 Set, 12 Reps	2 Sets, 12 Reps	3 Sets, 12 Reps
Drill: Jump Rope	30 seconds	45 seconds	60 seconds
Shoulders	1 Set, 12 Reps	2 Sets, 12 Reps	3 Sets, 12 Reps
Abdominals	1 Set, 25 Reps	2 Sets, 25 Reps	3 Sets, 25 Reps

Tips and Notes

1.     Since you are going to be alternating between upper body and lower body there is no need to rest between sets (example 30 sec drill, chest 12 reps, gluteus 12 reps)

2.     Alternate cardio drills for variety and to avoid repetitive muscle usage

3.     Refer to (How to Start a Successful Fitness Program) for sample routine.

4.     To customize the routine to your body type refer to (How to Train According to Your Body Type)

Cardio Drill Alternatives
Jumping Jacks	Brisk Walking	Jogging
Step Exercise	Rebounding	Kick Boxing
Dancing	Aerobics Moves	Jump Rope

You Are A:

Beginner:        Work out 0-2 days of the week for at least 3 months

Intermediate:  Work out 3-5 days of the week for at least 3 months

Advance:         Work out 5-6 days of the week for at least 3 months

Before starting this or any other diet plans it is recommended you consult with a medical doctor.

This article was published by Ivelisse Olmo she is a certified Personal Trainer with AFPA; she has also practiced Hatha Yoga for 12 years and Kundalini for 3 years and is certified in Reiki Healing.  She looks forward to sharing her personal fitness techniques to help others with their own fitness goals

How to Train According to Your Body Type

How to Train According to Your Body Type 

Great, you are starting or are on a weight-training program, but would like to see it cater more to your body type.  The chart below shows you how to modify any weight-training program.  Even, though you cannot change the proportions that you were born with using natural methods, you can train in a way that will create more balance.


Refer to last week's blog "How to Start a Successful Weight Training Program" for more details on starting a weight training program.

Hour Glass	Reps	Beginner Sets	Intermediate Sets	Advance Sets
Upper Body	12	1	2	3
Lower Body	12	1	2	3
Abdominals	25	1	2	3

Objective:  Since this body type is balanced the goal is to maintain the balance while toning down.

Pear	Reps	Beginner Sets	Intermediate Sets	Advance Sets
Upper Body	8	1	2	2
Lower Body	12	1	2	3
Abdominals	25	1	2	3

Objective: The objective is to make the upper body appear thicker while making the lower body appear leaner.

Box	Reps	Beginner Sets	Intermediate Sets	Advance Sets
Upper Body	12	1	2	3
Lower Body	8	1	2	2
Abdominals	25	1	2	3

Objective: To create a more leaner appearance in the upper body while adding bulk to the lower body to create more balance.

Slim	Reps	Beginner Sets	Intermediate Sets	Advance Sets
Upper Body	8	1	2	3
Lower Body	8	1	2	3
Abdominals	25	1	2	3-4

Objective:  To create thicker muscles so that the body appears more shapely and stronger looking.

You Are A:

Beginner:        Work out 0-2 days of the week

Intermediate:  Work out 3-5 days of the week

Advance:         Work out 5-6 days of the week

Before starting this or any other diet plans it is recommended you consult with a medical doctor.

Next Week:

How to Add Cardio Drills to Your Weight Training Program to Maximize Results (Part 3)

This article was published by Ivelisse Olmo she is a certified Personal Trainer with AFPA; she has also practiced Hatha Yoga for 12 years and Kundalini for 3 years and is certified in Reiki Healing.  She looks forward to sharing her personal fitness techniques to help others with their own fitness goals.