Spring Cleaning Your Diet In 2013

Spring Cleaning Your Diet In 2013

Does the thought of a Detox Diet sound overwhelming and unrealistic because of your busy lifestyle or budget?

No worries; you can still “Spring Clean” your diet despite any challenges. Below are foods you can add to your diet that will start detoxifying your body little by little before you decide to start a more thorough cleanse or commence a diet make over.

Spring Detox Foods

Lemon Water1 cup Organic
Carrot Juice 1 cup organic
Burdock Root Tea 1 cup organic
Green Juice 1 cup

Just adding 1 serving of any of the foods listed above will have a cleansing effect on your body.

This article was published by Ivelisse Olmo she is a certified Personal Trainer with AFPA; she has also practiced Hatha Yoga for 14 years and Kundalini for 6 years and is certified in Reiki Healing.  She looks forward to sharing her personal fitness techniques to help others with their own fitness goals.

The Perfect Journal for Losing Weight in 2013

The Perfect Journal for Losing Weight in 2013

 

The New Year Is right around the corner and it’s time to create a fitness plan that will enable you to stay committed to your workout for the whole year.

Keeping a simple fitness journal will enable you stay committed and keep track of your success.

Below is a simple guide to creating your own personal fitness journal for success!

Part One: Creating Your Journal

Supplies
Spiral Notebook
Small Post It or Dividers
Pen or Gel Ink

Step 1
Divide notebook into 12 sections; 7 pages per section

Step 2

Write down the month on each divider

Step 3
Title each page within the first month with each heading below

1 Assessment
2 Goals
3 Motivation
4 Exercise Plan
5 Diet
6 Obstacle/Solutions
7 Notes


Part Two:  Filling Out Your Journal for January 2013

Assessment

Weight
Bust
Waist
Hip

Goals

Weight
Bust
Waist
Hip

Motivation
1

2

3

Exercise Plan

	Minutes	Frequency	Sets/Rest
Cardio
Resistance
Stretch

Diet

	Sunday	Monday	Tuesday	Wednesday	Thursday	Friday
Breakfast
Lunch
Dinner
Snack

*Saturday is a rest day to structure; remember to still eat healthy and within portions

Obtacles/Solutions

1

2

3

Notes

This article was published by Ivelisse Olmo she is a certified Personal Trainer with AFPA; she has also practiced Hatha Yoga for 13 years and Kundalini for 5 years and is certified in Reiki Healing.  She looks forward to sharing her personal fitness techniques to help others with their own fitness goals.

Starting A Diet Plan You Can Stick To

Starting a diet plan is not easy; sticking to it is even harder.  However when you set your mind on changing your eating habits; a healthy diet is definitely a goal that you can accomplish. There are so many success stories of long-term weight loss. This can be a story that you can also create for yourself if you choose to.

Below are some tools and techniques to help you accomplish your weight loss goals forever.

Determine Your Daily Calorie Intake

Choose a calorie intake that is relative to your goals, activity and nutrient needs.  Currently, there are different tools available online and through apps that can help you decide which is the appropriate calorie intake for you.  You can also visit a qualified nutritionist to select your calorie needs.

Select Foods For Your Diet

Let's face it not all foods are created equal, so decide what foods are going to be a definite stable in you diet that will enable you to reach your weight loss goals.

Plan a Cheat Meal or Two

Perfection can lead to imperfection; so allow yourself to cheat once or twice a week; of course plan your cheat meals and keep them within portion control.

Create A Menu

Creating a menu is a sure proof way to help you stay on track with your diet goals.  Place this menu on your refrigerator as a constant reminder.  Allow yourself to deviate from your menu plan when the need arises; but remember to have a back up plan if you do not have access to the foods on your menu.

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 4 years and is certified in Reiki Healing.  She looks forward to sharing her personal fitness techniques to help others with their own fitness goals

Interval Training Without Having to Go Insane

Interval Training Without Having To Go Insane

Interval training is a great way to get fitness results in a short amount of time.  Even, though the current trend is to do extreme interval training, this can increase your possibility of injury since you are exercising without using cautious controlled motions; in addition, you may be working out at a level your mind is ready for but you body is not. 

Fortunately, you can do interval training more moderately and still see results.  Below is an interval-training program with different levels of intensities, with a focus on results and wellness at the same time.

Level 1	Level 2	Level 3
5 minute warm-up	10 minute warm-up	15 minute warm-up
Treadmill	Treadmill	Treadmill
1 minute cardio	2 minutes cardio	3 minutes cardio
Jump Rope	Treadmill/Jog (Fast)	Step
Biceps	Biceps	Biceps
Bicep Curls	Bicep Curls	Bicep Curls
Gluteus	Gluteus	Gluteus
Squat	Squat	Squat
1 minute cardio	2 minutes cardio	3 minutes cardio
Jump Rope	Treadmill/Jog	Step
Triceps	Triceps	Triceps
Triceps Kickbacks	Triceps Kickback	Triceps Kickback
Hamstrings	Hamstrings	Hamstrings
Romanian Deadlift	Romanian Deadlift	Romanian Deadlift
1 minute cardio	2 minute cardio	3 minute cardio
Jump Rope	Treadmill/Jog	Step
Chest	Chest	Chest
Push Up	Push Up	Push Up
Quadriceps	Quadriceps	Quadriceps
Lunge	Lunge	Lunge
1 minute cardio	2 minute cardio	3 minute cardio
Jump Rope	Treadmill/Jog	Step
Shoulders	Shoulders	Shoulders
Lateral Arm Raise	Lateral Arm Raise	Lateral Arm Raise
Calves	Calves	Calves
Calve Lift	Calve Lift	Calve Lift
1 minute cardio	2 minute cardio	3 minute cardio
Jump Rope	Treadmill/Jog	Step

-

Frequency-1-3 times per week

Level 1: 8 repetitions, 1 set

Level 2: 8 repetitions, 2 sets  

Level 3: 8 repetitions, 3 sets

* 60-second rest between sets

Level 1-Never Exercised

Level 2-Exercised for 3 months or more

Level 3-Exercise for 6 months or more

  

Before starting this or any other exercise program it is important to 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 4 years and is certified in Reiki Healing.  She looks forward to sharing her personal fitness techniques to help others with their own fitness goals.