Start Somewhere…

You have to start somewhere!

How many times have you said to yourself that you were going start, “as soon as…” something else happens? I’m totally guilty. All you are really doing is procrastinating, and keeping yourself from living your best life – a happy life.

Our biggest problem is that we fear the unknown, next to worry. We worry about how we’ll look to others, how it will work, if it will work; the who, what, when, where, why, and then we become afraid to even try.

For example, I currently do not have a gym membership, and for a few months I put off exercising because I was “waiting until I found another gym to join.” I was worried about the expense and convenience of joining yet another gym, but all this did was make me unhappy because I felt I couldn’t work out the way I was accustomed to working out.

Then one day, looking in the mirror and not liking what I was seeing (I confess), I realized how much sense that did NOT make. HA HA! It was not that I couldn’t exercise. I have equipment at home – dumbbells, weights, a weight bench, steps, exercise videos, as well as access to metroparks, outdoor tracks, and pools. I really don’t need to have a gym membership at this time, weather permitting or not, I can always add a workout to my daily routine. I had just given myself an excuse to slack off and throw my own little personal pity party.

What is holding you back?

YOU

Yep, just you… There is no one else to blame because you are the only who can live your life.

So, no more thinking & talking about it. It’s time to make a move forward >>>

Day 1 let’s go!

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A Great Saddle-Bag Thigh Workout!


#Aerobic exercise, #Fitness, #Glutes, #Innerouterthighs, #Muscle, #Physical exercise, #Physical fitness, #Thighs, #weight loss, #Weight training

Why Do Cardio?

There are two main reasons why cardiovascular exercise is important! They are known as systemic effects and peripheral effects.

The systemic effects of cardiovascular exercise are increased stroke volume, increased oxygen utilization, decreased blood pressure, and decreased heart rate. Stroke volume is the quantity of blood ejected with each stroke and is an important part of the equation for cardiac output. Cardiac output is the primary indicator of the functional capacity of the circulation to meet the demands of physical activity. An increase in oxygen use is vital during any exercise. The more capacity a person has for consuming oxygen during exercise, the more physically fit. Endurance level also increases. A decrease in blood pressure and heart rate are self-explanatory.

The peripheral effects of cardiovascular exercise include increased number and size of mitochondria, increased glycogen, increased release of fatty acids, and increased capacity to oxidize fat. Mitochondria supply cellular energy. Glycogen serves as a form of energy and is stored in the muscles and liver. The more energy you have to exert during physical activity, the greater the capacity to oxidize fat and release fatty acids – even hours after you have finished.

WHAT A CHRISTMAS GIFT THIS WOULD BE!

 GIVE A LOVED ONE THE GIFT OF HEALTH AND WELLNESS!


FitFabulousFlyer_fees

Resolution Plan???

 

 

 

2015 is Almost Here!

Are you thinking about your resolutions? Thinking about getting in the best shape of your life once again?
plan

Then, it is time to get FOR REAL this time and make that commitment to yourself – NO ONE ELSE!

“True happiness comes from the joy of deeds well done, the zest of creating things new.” 
— Antoine de Saint-Exupery
 

GO TO: JOIN THE FIT & FABULOUS MOVEMENT NOW!

To RSVP for the next information session on DEC 6.

Tips for Optimum Health and Weight

4 Simple tips to live by:

  1. Drink enough water
    1. Consume at least 64 ounces daily (will vary by activities)
  2. Eat real foods
    1. Whole-based nutrition with fruits and vegetables
    2. Lean Protein
  3. Stay active
    1. Be sure to get outside and enjoy the outdoors
    2. Exercise at least 3 times per week
    3. Do fun physical activities with your family – getting everyone involved is key!
  4. Get enough sleep
    1. More than 6 hours each night is good (less than this can take a major toll on your health)
      1. Rest is good for recovery. You owe it to yourself!

 Seem simple enough?! Now, go do it!

 

5 Simple Things to Do to Lose Body Fat Faster

  1. Cut Out Little Calorie Creepers
    • Use Loseit.com to keep track of your calories. If you track everything you put in your mouth, including pieces of candy, cup of tea/coffee with cream, sugar, etc. you get a good idea of what little items pack tons of calories
  2. Ditch the Alcohol
  3. Sneak in Extra Cardio
  4. Make Sitting a Big No-No
    • Get yourself a kitchen timer and set it to go off every 30 minutes. Get up, move around, and stretch for five minutes once the timer goes off; if at work, create an appointment with a reminder on your calendar; walk over to your co-worker’s office instead of using the phone or e-mail; take the long way on purpose or walk up and down a couple of flights of stairs.
    • Sign up for a mobile app (Break Time or something similar) to remind you to take a break and exercise every 20-45 minutes.
    • If you’re watching TV,  M-O-V-E during commercial breaks
    • Consider getting an exercise ball chairicon for your core muscles and improving your balance
  5. Write Down your Goal on An Index Card – And Read It Several Times a Day
    • set SMART goals:
      • Specific
        Measurable
        Attainable
        Relevant
        Time-Bound

Source: 5 Simple Things to Do to Lose Body Fat Faster.

Can’t get to the gym? Here’s a great resource for workout videos!

You can find a variety of videos like the ones shown below. You can select by your goals, workout types, instructors, brands, etc. You can also purchase equipment and sign up for their newsletter. It is an excellent recent!

Jillian Michaels' Kickbox FastFixKaren Voight's Full Body StretchJessica Smith's 10 Pounds Down: Cardio Abs

Go to: http://www.collagevideo.com/

57 Days to go!

I know I’ve been a little quiet lately. I’m 57 days away from my next competition and have been working out in the mornings, going to work and working out in the evenings, which includes weight training and cardio on the “Beast”, almost daily. So, I’ve been too exhausted to blog very much. I’ve taken progress photos and thought I’d share with you. I’m still holding a lot of water and am working to increase my cardio training to get rid of it. So, I still have a ways to go. I’ll have more photos soon!

High Intensity Interval Training (HIIT)

There is nothing like it! This method of training beats slow moderate cardio any day. The reason this method of training works so well is because you use more energy and burn more fat and calories in the shortest amount of time!

A good example of a HIIT workout:

20 seconds of jumping jacks

10 seconds of rest

20 seconds of mountain climbers

10 seconds of rest

20 seconds of burpees

10 seconds of rest

20 seconds of pushups

10 seconds of rest

And, so forth and so on… Do this type of interval training (also known as Tabata) for 20 minutes, and you’ll burn more fat and calories than you would if you jogged for 20 minutes. It’s intense! There is no set HIIT workout. You can google it and find more examples, but you can also make up your own. For the workout that suits your needs, pick the exercises you like the best for whatever body part you want to work on and incorporate those into your HIIT. That is the best way to start. As you get stronger and your endurance improves, then you should add exercises that are more challenging. Trust me, you’ll see the benefits right away!

Check out this article on >>>Benefits Of High Intensity Interval Training (HIIT).