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

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 Start a Successful Fitness Program

How to Start a Successful Fitness Program

1.     Define Your Goals

Before beginning a fitness program it is important to know exactly what you want to accomplish.  Defining your goal(s) will help you stay committed to accomplishing the goal.

Common Fitness Goals

·      Weight Loss

·      Girth Decrease

·      Dress Size Decrease

·      Blood Pressure Decrease

·      Cholesterol Decrease

·      Increase Energy

·      Increase Stamina

·      Increase Total Fitness Ability

2.     Know What Motivates You

A lot of people know what their fitness goals are, but have a hard time staying on a program because they lose track of their fitness goals.  Establishing what are your main motivating factors is crucial to how committed you are to your fitness program. 

Ways to Keep You Self-Motivated

·      Create a short list of the 3-5 most important reasons you are starting a fitness program.

·      Review your motivation weekly, daily if you are finding it hard to stay on your fitness program

·      Place motivation list on a wall that you can see on a regular basis..

·      Review your motivation mentally or daily allowing your motivation to seep into your subconscious so it becomes second nature.

3.   Define Your Nutrition and Fitness Program

Can you stay committed to something that has not been defined?  Creating a concise nutrition and fitness plan is inherent to your success.

Questions You Want to Answer About Your Nutrition and Fitness Program Before You Begin

·      What time will I work out?

·      What is my exercise program for the next 4 weeks, 8 weeks, 12 weeks?

·      What foods are allowed on my diet, what foods are limited, what foods do I avoid completely?

·      What will my portions be?

4.     Know Your Challenges and Create Solutions

Most of us know what our weak points are when starting a fitness program; but have we created possible solutions to those weak points.

Ways to Overcome Your Challenges Before They Become Challenges

·      List your 3-5 most common challenges; then for each one create 3 possible solutions.

Starting a fitness program is not easy; establishing new habits takes time; but using the right tools and techniques will help you get further in your fitness program and in time allow your fitness program to become a quotidian or natural part of your life style.


Before starting this or any other exercise program 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.