Investigators say sitting too much can lead to increased fat surrounding organs, which can place individuals at a greater risk for chronic illness. Using MRI, researchers found that the more time participants spent sitting during the day, the more visceral and abdominal fat they possessed. The research team also notes that this relationship was strongest among those who failed to meet the public health recommendation of 150 minutes of moderate-intensity physical activity per week. This suggests that regular exercise may offer some protection against the negative effects associated with prolonged sedentary activity. (Obesity, January 2017)
An even better approach is integrating small physical activity breaks throughout your day.
One of my personal favorites is doing 10 reps of an exercise on the 10th minute of every hour. You can easily rack up 100 reps of squats in a single work day! Belly fat, be gone!
Let me know how it goes!
Ever complain about being too tired and sore during or in-between your workouts?
Whether you are a group fitness junkie, weekend warrior, power lifter, regular gym-goer, cyclist or competitive athlete, branch chained amino acids (BCAAs) may need a boost in your life.
First, and foremost, you may need good old fashioned REST. You may be overdoing it at the gym and to incorporate another rest and recovery day.
Second, ask yourself, are you hydrating yourself enough? Your urine should me light yellow. Is it? If not, drink up!
Third, have you been getting enough SLEEP? If not, your body may be lacking essential nighttime muscle recovery. Revisit your evening routine and dedicate more time to sleep.
Fourth, what are you putting into your body to FUEL it properly? Junk? Grease? Sugar? If so, you may need to revamp your nutrition game. You know–filling half your plate with non-starchy colorful veggies and/or fruits, a quarter of your plate with a lean protein, a quarter to whole grains, and a thumbsize portion of healthy fat. P.S. Make sure you eat enough throughout the day.
Okay. Okay. Got numbers 1 though 4 down pat? Still tired and sore? Then you might want to consider supplementing with BCAAs.
Pssst…You can receive 20% off with CEBFIT2 discount code. Oh, and I highly recommend the coconut orange flavor.
“For anyone in the business of fitness with the goal of achieving a lean and muscular frame for the long haul, it is important to understand just how much branched-chain amino acids or BCAAs can do for the body. BCAAs are essential to muscle maintenance; however, the body is unable to naturally manufacture them.
BCAAs play a crucial role in muscle creation, repair, and maintenance which is why it is recommended for anyone engaging in any rigorous exercise. They trigger the synthesis of proteins while also preventing the breakdown of muscles for energy production. They are amino acids after all; and are called the building blocks of the body for good reason.
Studies have shown that supplementing BCAAs before or during exercise reduces the breakdown of protein for up to 5 days after training.
The Truth About Sourcing of BCAAs
BCAAs can come from both plant-based and animal-based sources. For years, it was a well-kept industry secret that BCAAs were derived from animal sources such as swine, fur, hair, and feathers. These animal sources were treated with acids and cleaned with certain chemicals so that the amino acids could be extracted from these sources. Not very appetizing, socially conscious or sustainable, is it?
Plant based BCAA sources are derived from either soy or corn. But the challenge with plant-based BCAAs is that they can contain allergens, and many are sourced from GMO farms. Fortunately, there are solid sources of Non-GMO farms that are producing non-allergen plant-based BCAAs. Corn has become popular material in the fermentation process of BCAA’s because it is not considered an allergen like soy.
Nutrology uses trusted Non-GMO farms with a proven record of producing the highest quality plant-based BCAAs anywhere, non-allergen and with no artificial flavoring, coloring or sweeteners.
(Source: Nutrology email correspondence,, 2/5/2018)
RECEIVE 20% OFF ALL NUTROLOGY PRODUCTS WITH CEBFIT2 DISCOUNT CODE.
Join me October 30 – November 20, 2017
Good news! You and a friend can participate from anywhere! I encourage you to sign up with a buddy and help keep each other accountable.
All participants will receive a free MMM Daily Tracker. Check off what you complete each day. Tell somebody. Share a photo of your completed tracker to be eligible to enter drawing for an Amazon Gift Card!
Why should you do the 3MChallenge?
The better question is why NOT do it?
It’s a great way to start the holiday season! Invite friends and family!
P.S. Here’s a link to the 21-Day Meditation Challenge.
All program info and daily posts will be shared in our closed 3MChallenge Facebook group.
FIRST & LAST NAME
with your payment.
Photo credit: William Farlow
(photo credit: bbq-aid.com)
Summer vacations, family bbq’s, and informal get-togethers with friends are abundant. Here are a few tips to stay on your health and fitness wagon amidst pulled pork, potato salad, apple pie, bloody mary’s and other summer treats.
Get it in! Get your workout in on the day of or the day before and after your social gathering. Cardio and strength training are excellent ways to burn calories during and AFTER your workout. The more muscle you build, the more calories you burn when RESTING and eating a veggie burger in the sun.
Mindfully eat. CHEW. SAVOR. ENJOY. Eat until you are satisfied and not to the point of feeling stuffed. Also, gravitate towards the veggies! Take it easy on the condiments.
Be actively social. Who says you have to sit and be sedentary when hanging out with others? Bring a frisbee. Bring a ball. Stand and talk. Take a short walk around the outdoor venue. Volunteer to watch/play with children, if present.
Bring something you know you will eat. We’re often asked to bring a dish to the event. Why not bring something you know you want to eat? This guarantees something healthy-ish at the event. (smile)
Remember, oftentimes the food present at these get-togethers are usually exceptions to your daily nutrition norm. If you are a social butterfly and go to all kinds of bbqs, happy hours, and such, you might want to consider eating a healthy meal beforehand or packing one on-the-go for your event.
A slight spin off those paint and sip events…
Instead of painting we’ll be FOAM ROLLING!
And we’ll be sippin’ on PROTEIN SHAKES!
Learn about the benefits of foam rolling and its positive impact on muscle soreness, recovery, performance, injury prevention, and range of motion. This workshop is highly interactive and incorporates self-myofascial release techniques that target sore, overworked, and tight muscles. Ideal for anyone looking to take their warm-up, recovery, and flexibility to the next level! Bring a foam roller, exercise mat (optional), towel, water bottle, and your favorite shake cup!
Invite friends and family, bring a foam roller (we have a few loaners),
try some protein shakes, and get your roll on!
All in the privacy of your home!
$49 per person
Arden | Elk Grove | Natomas | Sacramento | West Sacramento | Surrounding areas
The Fine and Amazingly Awesome Print:
(a) Price includes a list of recommended foam rolling exercises, a list of (low carb, low sugar) easy-to-make protein shake recipes, 20% discount off all Nutrology supplement products, a bonus secret giveaway, and eligibility to win raffle prize (FREE 2lb Grass Fed Whey Protein).
(b) Groups must be a minimum of 4 people and a maximum of 10.
(c) If you host the event in your home and confirm 6 or more people to attend (including yourself), your $49 fee will be waived.
(d) Yes, it’s FREE for YOU if you host 6 or more people!
Contact us today to schedule your Roll & Sip House Party!
P.S. Yes! We can also host a Roll & Sip for larger groups in public settings!
Of course it’s hard to get up early when you go to bed late. Early morning workouts are sooooo much better when you set yourself up for success.
3 Ways to Set Yourself Up for Success
- Eat a balanced meal the night before.
- Oh, and better yet, try setting out your gym clothes the night before.
- Begin your calm and peaceful evening routine earlier in the evening so you’re ready to go to bed at a decent hour.
- Bonus! Figure out what you’re going to eat for your early morning pre-workout snack the night before. (Try some of these overnight oats recipes.)
Life can be full of excuses…
Something came up. I’m tired. I’m hungry. Traffic is bad.
Good news! It doesn’t have to be! Many of us are busy with schedules that get more and more unpredictable as the day unfolds.
The number one excuse for lack of exercise and physical activity is time.
The trick is blocking time off for yourself every single day. Whether it’s 5 minutes or 50 minutes, make sure to protect this time with all your might. Purposefully identify it and protect it.
Not it’s time to ask you a very important question. Why NOT try early morning workouts? Please don’t say, “I’m not a morning person.” Wait. Have you tried working out in the morning at least 3 times?
Yes? How did it go?
No? When will you do it?
Did you know?
And on top of that…
A research team of a California-based biotechnology company 23andMe, attempted to uncover the genetic predisposition of morning and night people. (N=89,283)
“The researchers found that after taking into account the effect of age and sex, morning people were likely to have lower – and thus generally more healthy – BMI, or body-mass index, a measure of the ratio between height and weight.” (source: www.theguardian.com, 2017)
Personally, I despise BMI (Body Mass Index) as a number to focus on when it comes to your health and wellness. It’s merely a ratio between your height and body weight and can easily be off-set for muscular individuals who may not be very tall.
After probing a bit deeper, I came across a study that found exercising 30 minutes on 3 mornings per week caused people between the ages of 40 and 60 years old to experience a 10% drop in blood pressure throughout the day.
Now that’s what I’m talking about! Read more about the benefits of early morning (and evening) workouts here.
So go ahead. Set your alarm.Go to bed early and hit the gym in the morning!
DURATION: 7 weeks
START DATE: Monday, March 13, 2017
END DATE: Sunday, April 30, 2017
WHO SHOULD SIGN UP:
This Accountability Group is open to former Best Body Countdown participants and ANYONE who wants to learn, grow, and increase their daily fitness, nutrition, and wellness accountability. Our group is perfect for anyone who needs an extra nudge of accountability and support from a trustworthy, reliable, and knowledgeable certified fitness professional. You can participate from anywhere!
Our Accountability Group will help you stay committed to your health, fitness, nutrition, and healthy living goals. This is about building a health conscious community of like-minded people who are open to learning and filled with a desire to improve their fitness.
Interactive Group Texts & Check-ins (via GroupMe app)
Interactive Closed Facebook Group
Group Fitness Challenges
Goal Setting & Accountability Activities
Fitness, Nutrition, & Wellness Tips & Tools
Access to Certified Personal Trainer
We will heavily rely upon online and mobile technologies for communication, accountability, support, and motivation! (e.g., Facebook, GroupMe, MyFitnessPal, Endomondo, SuperTracker, Fitness Blender, SworkIt, and more!)
$12 per week
($84 total for 7 weeks)
Partial payments accepted. Ask me how to set this up.
DON’T THINK ABOUT IT. BE ABOUT IT!
Tie your shoes properly before exercising.
This should go without saying, right?
Are you guilty of what I do almost every day? Do you slide and wedge your foot into your pre-tied shoe when you put them on? Do you also use one foot to push down on the back of one shoe to take it back off?
If you’re like me, you have done this for years.
Technically, you should loosen your laces and gently place your foot into the shoe BEFORE lacing up. Likewise, you should loosen your laces and gently pull your foot out of your shoe when you are done.
Okay, that’s getting them on and off. Next, we need to learn more about how to lace them up!
Believe it or not, there are different techniques to tying your shoes based on your foot type!
The American Orthopaedic Foot & Ankle Society (2017) recommends the following shoe tying techniques for various foot types.
Narrow Foot – Use the eyelets farthest from the tongue of the shoes. This will bring up the side of the shoe.
Wide Foot – Use the eyelets closest to the tongue of the shoe. This technique gives the foot more space.
Heel Problems – Use every eyelet, making sure that the area closest to the heel is tied tightly while less tension is used near the toes. When you have reached the next-to-last eyelet on each side, thread the lace through the top eyelet, making a small loop. Then, thread the opposite lace through each loop before tying it.
Narrow Heel & Wide Forefoot– Use two laces. Thread through the top half of the eyelets and the other lace through the bottom half of the eyelets. The lace closest to the heel (top eyelets) should be tied more tightly than the other lace closest to the toes (bottom eyelets).
So whether it’s your workout shoes or dress shoes, the same shoe lacing and tying strategies apply.
I don’t know about you, but all this business about shoe tying rocked my workout world. I hope it helps you, too!
Here’s an awesome infographic created by RunRepeat.
Want to geek out about athletic footwear? Read the Athletic Footwear and Orthoses in Sports Medicine.
This month is nationally recognized as Colorectal Cancer Awareness Month.
Colorectal cancer is the fourth most common cancer in the United States and the second leading cause of death from cancer. Colorectal cancer affects all racial and ethnic groups and is most often found in people ages 50 and older.
The best way to prevent colorectal cancer is to get screened regularly starting at age 50. There are often no signs or symptoms of colorectal cancer – that’s why it’s so important to get screened.
To increase awareness about the importance of colorectal cancer screening, C.E.b. Fitness & Wellness is proudly participating in Colorectal Cancer Awareness Month. At a state level, colorectal cancer kills more Californians more than any other cancer, except for lung cancer (Facts about Colorectal Cancer in California, 2009). In 2012, there were 14,114 cases of colorectal cancer diagnosed and 5,189 deaths as a result of the disease in the state of California. (Colorectal Cancer in California: 1988-2012, 2011).
People over age 50 have the highest risk of colorectal cancer. You may also be at higher risk if you are African American, smoke, or have a family history of colorectal cancer.
Everyone can take these healthy steps to help prevent colorectal cancer:
- Get screened starting at age 50.
- Encourage your family members and friends over age 50 to get screened.
- Quit smoking and stay away from secondhand smoke.
- Get plenty of physical activity and eat healthy. <—that’s music to my ears!
Looking for ways to increase your physical activity and eat healthier? Look no further! Contact me to schedule a consultation to discuss your fitness, nutrition, and wellness goals!