Do you know what this month is?

Posted on by Coachabc

Other than it being Valentine’s Day this month it is also American Heart Month.

All of February is American Healthy Heart Month.

So what does that mean….?

It means that doctors all over the United States are asking you to pay attention to a silent killer that is killing more and more people every year. Heart disease is the cause of 1 in 4 deaths in the U.S.

Minor lifestyle changes can have a major impact on helping you prevent heart disease. Heart disease is devastating to you and your loved ones.

Below are a couple small changes that you can make to help immensely:

  1. LESS SALT- You have probably heard this many times. Too much sodium causes an increased blood pressure, which negatively affects your heart, brain, and kidneys.
  2. Physical Activity- Thirty minutes each day of elevating your heart rate is crucial to preventing heart disease or stroke. These are the number 1 and number 5 killers in the U.S. It may help to find something that you love to do so that it won’t seem like so much of a chore.

Recent studies show that the average age is decreasing of people affected by heart disease. The obesity rates in youth are increasing. This is partially because of fast food, junk food, and not enough physical activity. Heart disease is no longer something that affects you when you get older, it is affecting everyone. So make some healthy changes for your family and your family’s future.

 

Blessings,

CoachABC

It’s not too late!!! Come join us and start the year off right!!!

Posted on by Coachabc

Even if you didn’t get started right on the first of the year there is always time to start now! I am offering a fitness event to help you find out what suits you. You should enjoy working out and living healthy!

I am looking forward to seeing all of you, and having the opportunity to work with each and every one of you. Lets make the new year a great one together.

I have the perfect way to help get you back on track… Join me for a day of Physical Activity and Nutrition information….

 

Blessings,

Coach ABC

How Often Should You Replace Your Athletic Shoes?

Posted on by Coachabc

I often hear my tennis shoes are so comfortable and feel good on my feet while I’m working out, sure they feel super comfy, but are they good for your feet…..

 

Buying new sneakers is a lot like changing the oil in your car. You have to pull the trigger depending on either time or mileage, and even though it’s easy to forget, it’s essential for overall function. Whether you’ve been tackling HIIT classes on the regular, pounding pavement, or spending more time at the squat rack, your workout is only as good as the shoes you do it in.

 

“Having a solid pair of shoes is important because of your foot health,” says Ben Sweeney, coach at Brick New York. “When your shoes wear down, the molding for your foot becomes flatter and flatter. This can cause stress on the foot and ankle leading to injury, and even change your gait—that’s how your foot comes into contact with the ground—over time.”

 

Shoe lifespan: 300 to 450 miles, or every six months

 

Blessings,

CoachABC

New Year, New Beginnings, New Opportunities!

Posted on by Coachabc

WOW, it’s been some time since you’ve heard from me, so I’m hoping that you all enjoyed your holiday season, and now ready to get off to a good start with those New Year’s goals you’ve set for yourself.

 

Some people call them New Year’s resolutions but research shows that after the first 3 months people have forgotten and even failed at meeting those resolutions..

 

However, I have the perfect way to help get you back on track… Join me for a day of Physical Activity and Nutrition information….

 

Blessings,

Coach ABC

A Message from Coach ABC

Posted on by Coachabc

WOW!!!!!! Can you believe it the year is almost over?

I can’t thank you enough…..

There are some of you that have worked out with me in the past, and I say thank you for your trusting me, following me, and working out with me and continuing to ride this journey with me, as you ventured on your health & fitness quest.  Some of you, it was your first time with me, and I’m sure you there were lots of questions about me, and now we’ve become much closer, you trust me more, and because of that, you’re challenging yourself more.

Over the past year I’ve seen you all begin to love the skin that YOU are in no matter where you are, but always striving to becoming a better you.….Every size that you have achieved, every curve that you see, and every muscle that you’ve built is something that you should be proud of, because remember skinny does not always mean healthy.

My energy and drive for transformations have always been high, but you all have helped me to grow to be an even better Coach for you, and I look forward to even more transformations……

 

As we move into December, and beyond my 3 words for you will be “Decide, Commit and Succeed”, “courtesy of Beachbody” each of these words are words that you can use even outside of the fitness arena, but in your everyday life.

I pray that God blesses you all, and here’s to Love, Health, and Happiness….. Be Well!!!!

 

Merry Christmas, and a Happy New Year…..

Love Coach

 

 

COCKTAILS, WINE, AND SPIKED EGG NOG

Posted on by Coachabc

With all of the holiday parties and family gatherings there is so much food and along with all of that food there are also alcoholic beverages. We all know that you need to limit your calorie intake with food and during this season, it’s very easy to get off track, but, very few people know that alcohol can be just as bad for the healthy lifestyle that you are choosing as well. Did you know that alcohol contains just as many calories, if not more than you can imagine? Let’s take a look….

20-ounce serving of beer can pack 250 calories

6-ounce glass of wine contains 120 calories + additional sugar

1.5-ounce shot of liquor contains about 100

And that’s not including the mixed sugary mixes.  In addition, drinking alcohol while on a weight loss journey or just trying to get healthy affects your body’s metabolism, and effects your body’s ability to burn fat. Your liver usually metabolizes your body’s ability to burn fat and when you drink, your fat metabolism takes a back seat to the alcohol. It then in turn takes longer for your body to burn the fat off even when you work out right after a night of drinking.

So if you can refrain from drinking while seeking your healthy living journey, you will also see many other changes other than weight loss. Cutting your alcohol intake can also help your skin clear up, and can also aid in more energy in combination with your workouts. Alcohol can have both long term and short term effects. You should detox your body from all toxins while working out to give your body a break and the changes will amaze you.

If you want to have that one drink or mixed cocktail, then consider mixing your margarita with diet drinks instead, as they have less sugar, or consider having a glass of red wine it is proven to be very good for your heart and has less calories than a mixed drink or glass of beer. In addition to alcohol and the affect that it has on your body, it also hinders your ability when driving. The holiday season is upon us and celebrating with alcohol beverages is always included, but should you decide to drink, then DO NOT DRIVE, appoint a designated driver, or choose other means of travel for safety; take a taxi, Uber, Lyft, or choose to stay where you are until the effects have worn off.

Happy Holidays to you all!!

Rested and ready to go!!!

Posted on by Coachabc

Hey everybody…..

So after two very successful boot camps with amazing people, I was blessed to enjoy a wonderful vacation in the Caribbean with family and friends. I had some much needed rest and relaxation. But now I’m back and ready to kick it into high gear.

Before resuming my regularly scheduled classes I was invited to join the ONE AND ONLY instructor of Insanity Mr. Shaun T for a very exciting group workout session and book signing. I met the man himself took lots of pictures and was able to meet old and new friends that are also so very passionate about their fitness journey as well. I was able to pick his brain, and he gave me some amazing suggestions on how to better serve you.

I am continuing to learn new things along this journey of fitness and by being able to attend these different events and health conferences I am able to pass on more know how to you. I love being able to share my passion with as many people as I can and that is why I am so very happy to be able to offer personal training sessions to give my clients a more personal hands on experience.

Services I will be offering soon:

Personalized meal plans

Private training sessions

Group training sessions

Modified workout regimens

I would love to work with you and help make your life a healthier and happier one. Soon I will be posting my available times for these personal sessions. I hope I will get the privilege to work with each and every one of you. If you have any questions about my services please don’t hesitate to send me an email and I will get back to you as soon as possible.

I was scared too…. But, I took the chance, why can’t you?

Posted on by Coachabc

I, like most people, have worked very hard to achieve my fitness goals. For more than 20 years I have always had a passion for making sure I was taking very good care of my health. I also went through all of the classic stages: soreness, eating off of my meal plan, felt like I just can’t do it anymore. But once you dedicate your whole life to living healthy it becomes a part of your routine. It doesn’t feel like “work” anymore. Fitness is not just something you do. Just like your health it is a lifestyle. There is saying in Taekwondo that a Black belt is not something you get, but something you become. This is the same as fitness. Fit and healthy are things you become.

After a few years on my own fitness journey I realized all of the knowledge I had gained. I really wanted to share what I had learned and start helping others and make them feel as good as I did. So that’s when I began my journey to seek further education in the fitness space.

I have been so blessed to be able to get through many classes, countless hours of studying, being exhausted. But….NEVER gave up and now I am proud to say I am a certified health and nutrition coach! Below are a few of my specific certifications, and I have already started to help so many men and women reach their goals and this is just the beginning. After hosting successful boot camp classes. I am very excited to continue spreading my knowledge and helping as many people as I can through my one on one programs.

Thank you so much for your continued support and I look forward to working with each and every one of you in the near future.

See you next week,

CoachABC

What’s next?!!! Are you ready to keep going or get started?

Posted on by Coachabc

Personal training sessions are coming soon!!!!

Let me help you set your fitness goals. Together we can make sure you get where you want to be.

I can offer you one on one time with me to set realistic goals (See testimonials below). If you are just starting out and need some guidance of what you can accomplish, if you need modified training due to injuries etc., or you would like help with meal plans, and the extra push that you don’t get working out alone.

Now that my second round of boot camp is coming to a close I want to make sure that I am as accessible as possible to my current clients, and can also help new clients.

Pricing, dates, locations, and available times will be posted here in my blog soon after the end of my boot camp. I will be available to answer any and all questions you may have via email.

I will post further information on how to book your exclusive training sessions with me VERY SOON so make sure you stay tuned to our weekly email and blog posts to make sure you don’t miss out on this awesome opportunity!

Next week I will be sharing actual results from clients who have worked with me, and how I have helped them reach their goals.

Happy reading,

CoachABC

What can you do…? How can you prevent it…? Live longer for your loved ones!!!!

Posted on by Coachabc

Last week I touched on signs, symptoms, and a little insight into dementia. This week I will go into a little more detail including exercises you can do to help you physically and cognitively. I will also explain what you can add or remove from your diet to try and prevent this terrible illness.

Of course everyone wants to keep their amazing figure and stay healthy. But now with all of the pesticides being added to our food, and the unhealthy conditions our food (meats) are being raised in you really need to be mindful of what goes into your body. You always want to have a hefty amount of vegetables and proteins in your diet, but try your best to go organic. Some say it is a little more costly but if you shop at your local farmers markets and look around at you neighborhood grocery stores it really isn’t that much more. Some foods that you really want to incorporate EVERYDAY are not too different from what you might already eat.

There are 10 main (brain) foods:

  1. green leafy vegetables
  2. other vegetables
  3. nuts
  4. berries
  5. beans
  6. whole grains
  7. fish
  8. poultry
  9. olive oil
  10. wine

And…I know what you’re thinking, WINE… really? But yes a little wine is good for the brain. (Only one glass a day)

Now I will list 5 foods you want to avoid that are doing more harm than good to your brain:

  1. Red meat
  2. Butter and margarine
  3. Cheese
  4. Pastries and sweets
  5. Fried food and fast food

You also need to exercise your brain to keep your gears moving. Incorporating some cognitive exercises on top of your physical full body workout is a great way to stay in a routine. Like they always say “a moving body is a healthy body” and the same goes for your mind.

Here are some great cognitive exercises:

  1. Stay curious and involved — commit to lifelong learning
  2. Read, write, crossword or other puzzles
  3. Attend lectures and plays
  4. Enroll in courses at your local adult education center, community college or other community group
  5. Play games
  6. Garden
  7. Try memory exercises

 

Notice anything strange about these activities? They look like some things you may do on a daily basis. But try to make them more challenging, really make your brain work.

 

With anything in life you have to work for it, but in this case don’t you think it’s important to work a little harder at this. Keep your body and your mind strong, live your life to the fullest.