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

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.

 

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

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

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

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

The holidays are coming!!! Don’t get off track!!!

The holidays are right around the corner, and that means LOTS and LOTS of food!  You can still indulge and not get off track from your healthy eating journey. I like to tell my clients that you don’t have to give up your favorite foods, it is just better in moderation. I am a very big on portion control and anyone I have worked with will tell you I do not want you to starve yourself or give up any of your favorite food, weight loss and getting healthy shouldn’t be an uncomfortable tedious task. You should enjoy your journey that way you will stick with the lifestyle. So go ahead and have that sliver of pie, or that half of an extra roll. But don’t over eat just because it’s there, or have a midnight snack because you can’t sleep. Below I have listed five points to help you through these holidays to stay on track.

  1. Cook your favorite dishes a little differently: Bake your food instead of fried, don’t use as much sugar in those sweet potatoes. Find a healthier alternative for that fatty butter, and don’t use so much salt.
  2. Fill your plate but with more low calorie foods: Instead of that mountain of mashed potatoes or stuffing fill your plate with more vegetables and salad. Fill the rest of your plate with SMALL portions of the fattier carbs.
  3. Don’t wait until the big awaited dinner to eat: So many people don’t eat anything all day on thanksgiving in anticipation of a big dinner of all of your favorite food. But small portions through the day will keep you from over eating at dinner and won’t expand your stomach so much that you are starving a couple hours later.
  4. Work out before eating that big meal: Working out can help curb your appetite a bit. Make sure it is a high cardio activity to help burn off some extra fat and you won’t feel too guilty if you do eat seconds.
  5. Stay away from the dessert at dinner, eat it for breakfast: I know I know it sounds crazy but if you eat that piece of pie or cake for breakfast you have the whole rest of the day to burn it off.

I want to wish everyone safe and happy holidays and stay tuned for our upcoming events such as my personal training sessions coming to a location near you.

Rested and ready to go!!!

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.

COCKTAILS, WINE, AND SPIKED EGG NOG

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!!

Wellness Wednesday Tip!!!!! Is fat free REALLY fat free?

Have you ever wondered if the fat free version of your favorite salad dressing is really fat free???? What really is the difference? Well… this week we are going to look into if it really is a good idea to buy that fat free version for a few more cents, or does it make sense to just be more mindful of your portion sizes?

When the food and marketing companies look into their sales and what sells more they look at numbers not the health of the customer. They want to make money. Most low-fat or fat-free foods will have more sugar and chemicals in them then the original version to make up for the taste which causes them to be poor nutritional choices. The labels don’t always tell the truth make sure you take a little time to read the ingredients. People don’t realize that they gain more fat on low-fat diets.

You are better off buying foods that are labeled reduced fat, or lite, because they take out the unnecessary fats and sugars.

And while it may taste a little different than what you are used to, you aren’t getting all the added chemicals and sugars just for taste. Your body NEEDS healthy fats while you are working out and being active because it helps build more muscles and keeps your muscles strong.

When trying to live and eat healthier it is all about portions and everyone knows processed foods are not healthy for you to begin with.

So…

If you have the option, making your own salad dressings and preparing your own weekly meals is better than buying those 100 calorie items just because they are in the frozen healthy eating section. It’s all a ploy from the big box retailers they want your money and with a lot of us it works because we are so crunched for time. But if you want amazing results and to feel good about what you are putting into your body then make the time to know your ingredients. If you must pick up that bottle of salad dressing or that TV dinner just grab the regular one and portion yourself it will save you money and your body from unwanted and unnecessary chemicals.

 

See you next week!!!

Coach ABC

 

 

Wellness Wednesday Tip!!!! Labels are important… do you know how to read them?

When wanting to change your lifestyle and get healthy there are a few things you should consider including in your plan. Exercise OF COURSE, a lot of sleep, LOTS of water, and eating a healthier diet. While trying to eat healthier you should really be conscious of what you are putting into your body. Raw foods cooked from scratch are a great way to go but if you have to buy off the shelf make sure you can and know how to read your labels to make sure you are getting the best nutrition possible.

 

When reading a label what is the first thing you look at? The fancy font, the color of the bottle, or do you actually turn it over and attempt to read the ingredients and the amount of calories and fats that are include in the food you are eating? The calories are always a go to as well as how much fat and how much sugar. You want to make sure that when portioning you read the label correctly, make sure you are getting the appropriate serving size and calculating the amount of sugar and calories for each serving. You always want to make sure you’re not getting too much sugared sodium when trying to eat better. Make sure it is a healthy fat you’re consuming and not a greasy one.

In the chart above it gives you a guide to what you should look for as well as what to stay away from and what is important to include in your healthy living and eating journey. Another good tip when reading your labels is making sure the ingredients are good for you. The less processed the better. Do you know what to look for in ingredients do you know what is healthy? Some of those big fancy words could get a little confusing and make you think it is healthy when all it is is a bunch of chemicals. In the list below are a few examples of ingredients you should try to stay away from. It is a little difficult because they seem to be in everything nowadays. Always use your better judgement it is hard work to eat better but the results and the outcome will have you feeling and looking amazing!

 

The following things you want to try to stay away from on an ingredients list are:

  • Artificial Colors (any color with a number next to it is artificial)
  • Artificial Flavors and/or Natural Flavors (can be toxic to your brain and nervous system)
  • Artificial Sweeteners (Sucralose (Splenda), Aspartame (Nutrasweet and Equal), Saccharin (Sweet and low) )
  • Benzoate Preservatives
  • Brominated Vegetable Oil

 

 

 

Wellness Wednesday Tip!!!! Protein bars…. Do you know what to look for?

Look at Carbs to Protein ratio

        OK, first thing’s first. If it’s a “protein” bar, it should have at least 15 grams of protein per bar. Less than that and you really aren’t getting much bang for your buck. Also, you want be sure the protein content is higher than carbs. Remember, the protein content is what makes a protein bar a “protein bar.” So if there are more grams of carbs than protein, or even worse, more grams of sugar than protein, you’ll definitely need to upgrade.

Look at the source of protein

            Choose bars that contain high-quality sources of protein, such as hydrolyzed whey, whey isolates and micellar casein. Whey or soy concentrates are fine but not the best. Also, gelatin (or collagen) is often added to protein bars to improve texture. You will find the protein type or types in the ingredients, from highest to lowest concentration. So check the ingredients and ensure that proteins such as hydrolyzed whey, whey isolates and micellar casein are high up on the ingredients list. Everything else is going to be suboptimal, and as a result, should not be listed high up on the ingredients.

Look at sugar

            Bottom line: Too much sugar in your diet will make you fat. And ironically enough, many protein bars are loaded with sugar. So avoid protein bars that contain refined sugars, such as sucrose, corn syrup, and high-fructose corn syrup in the ingredients. These types of ingredients will make your protein bar no better than a candy bar.

Next let’s talk a bit about artificial sweeteners and sugar alcohols. To make a protein taste good (because plain protein actually tastes pretty nasty), manufacturers often add things like artificial sweeteners (i.e. Sucralose) and sugar alcohols (i.e. xylitol, maltitol and sorbitol, also found in gum). Sugar alcohols will be listed along with sugars and dietary fiber under the Total Carbohydrate section on the nutrition label. Sugar alcohols have gained popularity as sweeteners because they have fewer calories, don’t affect blood sugar as much as sugar, and also don’t cause tooth decay. However sugar alcohols do have a downside because they may cause bloating and intestinal discomfort in some people. Also, because sugar alcohols do contribute calories and affect blood-sugar levels to variable degrees, they will need to be accounted for by the low-carb dieter.

Here’s my stance when it comes to sugar (artificial, alcohol or otherwise): If you have a lot of weight to lose, I’d stick to protein bars with no more than 6g net carbs per serving. Net carbs are your total carbs minus fiber. The only exception to this is if you’re using the bar immediately after a workout. In this case you can allow more carbs since your muscles will be more primed to absorb and burn those carbs quickly.

Look at fat

            It’s a good idea to find a bar that does contain some fat since this will slow digestion and the release of the carbs into the blood stream. However you want to avoid any bar that contains trans-fat, and watch out for bars with palm oil and palm kernel oil- which are types of saturated fats. Note: Not all saturated fats are associated with an increased risk of heart disease, but palm oil is.

Look at fiber

            Look for bars that contain at least 6 grams of fiber. Fiber will help promote regularity, control blood sugar spikes, and help you feel full longer.

Look at total calories relative to the size of the bar

            Last but not least, if you’re restricting daily calorie intake as a means to lose weight, downing a tiny sized, high calorie calorie protein bar isn’t exactly going to make fat loss easy. Think about it, you could be consuming a chunk of your total daily calories in just 1 protein bar that may not even fill you up for a few hours. So pay attention to the total calories of your bar, as well as the overall size of your protein bar.

The choices that coachabc uses are Kind Bars, and Power Crunch bars (chocolate mint is her favorite)

 

 

Wellness Wednesday Tip!!!! Fighting inflammation with food!

Are you one of those that deal with inflammation issues from time to time, well if so, here are a few foods that you should consider adding to your diet.

Healthy herbs and spices:
Herbs and spices like turmeric, garlic, ginger and cinnamon enhance flavor and are powerful, natural anti-inflammatory agents.

Lean Protein:
Fish and seafood (salmon, sea bass, steelhead, black cod) and other healthy proteins (eggs. grass-fed meats, skinless poultry) are rich in omega-3 fats that act to lower levels of cholesterol.

Whole Grains:
Grains like brown rice, basmati rice, buckwheat, and quinoa digest slowly, reducing frequency of spikes in blood sugar that promote inflammation.
Fruits & Vegetables:
Vegetables (spinach, kale, Brussels sprouts, cauliflower, carrots, beets, peas, squash) and fruits (raspberries, blueberries, strawberries, peaches, pink grapefruit, pomegranates, and blackberries) are all rich in flavonoids and carotenoids with both antioxidant and anit-inflammatory activity.

Disclaimer:
If you are currently taking medication for any of the above noted issues, please consult your doctor before adding these items to your current regimen.