The warm weather is here! We all want to be outside enjoying the sun but don’t forget to take some time to get in your workouts. You worked hard all winter so don’t let the warm weather derail your goals.
If you go to a gym here are some tips you can do to make your strength workout shorter yet still effective:
1. Don’t take a break unless you need to. Most people waste so much time taking breaks when they really don’t need to.
2. Focus on large muscle groups: legs, back, chest and shoulders
3. Lift heavier weights with less reps/sets
4. Do 1 exercise for each large muscle group: squats, deadlift, push ups, row, plank
If you workout at home, here is quick body weight workout you can follow 3 days a week
These tips will help keep you on track towards your goals even during the summer months!
Here are a couple of quick and easy tips you can do this weekend to make your holiday fat-loss friendly.
1. Hold the bun. Replace hot dog and hamburger buns with lettuce leaves
2. Fill your plate with veggies, protein and fruit then the sweets or chips
3. Snack on veggies and hummus or veggies and guacamole
4. Drink water between each alcoholic beverage. It will fill you up faster
5. Get off the chair and go play a game of volleyball, tag, tennis. Just move your body.
Have a happy Memorial Day!
It seems like everyone is making fitness trackers. There is Nike, UP, FitBit, MisFit….etc just to name a few. If you haven’t bought a fitness tracker yet or maybe you are looking to upgrade here is a run down of the most popular fitness trackers.
1. Figure out what you want from the fitness tracker. Do you want something the tracks your heart rate, do you want something that you can wear swimming, do you want something that has GPS on it, do you want something that tracks your steps.
2. Figure out how much you are willing to pay. You can find fitness trackers from $50.00-300.00+
Once you have figured out what you want to use the fitness tracker for and your price range, here is a run-down of some of the most popular ones:
Jawbone UP24-Tracks your steps and your sleep cycles. It is sleek and comfortable to wear. Downside-it does not have a display so you have to sync it to your phone to look at the readout.
FitBit-FitBits have a wide range to choose from. The newest and most popular is the FitBit Charge HR. It comes with a heart rate monitor (no chest strap needed). It tracks, activity, sleep, steps, and calories burned. Downside-not waterproof and does not have any smart watch functionality beyond caller ID.
Garmin Vivosmart-this fitness tracker counts steps, measures sleep, reminds you to move, it’s waterproof and it sends you notifications.
Mio Fuse-this fitness tracker is for anyone who does interval training or needs to keep their heart rate at a certain number. It also tracks steps, distance and calories burned. It is also water-resistant. Downside-it does not track your sleep.
There are so many fitness trackers in the market so make sure to do your homework before you decide which one is right for you.
To buy your Fitbit click the link below:
To buy your UP24 tracker
UP 24 by Jawbone - Bluetooth Enabled - Medium - Bulk Packaging - Onyx
To buy your Garmin Vivosmart
Garmin Vivosmart - Black (Large)
To buy your Mio Fuse
Mio FUSE Heart Rate Training + Activity Tracker.
Have fun with your new fitness tracker!
gourmet meals, fast and healthy
Fast and healthy probably isn’t what you think of when you hear the words “gourmet meals” but that is what we are bringing to you. Ptacek’s IGA and Body Works have teamed up to bring you gourmet meals that are easy to prepare no matter what level of cook you are. This service provides you with recipes for 3 meals (that feed 2 people per meal or 4 people per meal), Ptacek’s IGA does the grocery shopping for you. All you have to do is go to Ptacek’s IGA on Monday’s and pick up your groceries. While you are there you can pick up what you need for the rest of the week and then head home.
These meals are portion controlled for you and they are all healthy recipes (meaning lower in calories, sodium and fat). The groceries are about 90% organic so you can feel good knowing you are feeding your family healthy meals with no added chemicals.
I know it can be scary thinking you have to cook the food, but the recipes are very easy to follow. Most recipes take less then 30 minutes and even beginners can follow them! And what if you don’t like something in the box??? This idea is also about trying new foods. Why do you think it is ok to say “I don’t like sweet potatoes” even though you have never tried them. It’s the same thing as your boss telling you “I’m giving you a raise.” and you say “no thanks I don’t want a raise because I don’t know what it’s like to have more money” Sounds ridiculous right. It’s just like your mom always told you-don’t say you don’t like it unless you try it. Also, did you know your taste buds can change? Yup, maybe you tried sweet potatoes as a kid and didn’t like them, well try them again maybe cooked a different way and you just may like them! So, be adventurous and give new foods a chance.
Another great thing about this service is the meal planning is done for you. You don’t have to worry about what you are going to be feeding the family for 3 suppers. It is taken care of for you! No more frozen pizza’s that are loaded with fat, calories, saturated fat and sodium. Yes, frozen pizzas and other frozen meals may be cheaper but they are so bad for you. Do you think it is OK to feed your kids a food that is high in fat, calories, and sodium? I have never heard a parent say, “Yes, I want to feed my kids the worst foods. Yes, I want to feed them foods that are bad for them” Nope, I’ve never heard that, yet that is what you are doing when you whip up the box of hamburger helper. Take a second to think about that………..Now WHY are you not using this service? You will be teaching your kids how to cook healthy, easy recipes. You will be teaching them that healthy foods don’t mean bland and boring and you will be helping them and you be healthier.
Click on the link (or copy and paste into your browser) to learn more about the Gourmet Meal service http://www.bodyworksprescott.com/ptaceksbody-works-meal-plans/
What’s the worst thing that could happen? You decide it’s not a good fit for your family. OK, then cancel. No big deal. BUT don’t decide you don’t like it until you have tried it!
Chicken Cabbage Wrap
I have been trying out new recipes lately and I found one I wanted to share with you. This is a perfect lunch “sandwich”
2 large cabbage leaves
2 pre-cooked chicken breast tenders
1/2 cup shredded carrots
wash and dry the cabbage leaves. spread 1 TBSP of hummus down center of each cabbage leaf. Layer chicken, carrots and cucumber slices. Fold up and enjoy!
Train Like A Man
A lot of women who go on a diet and exercise plan with their husbands get frustrated when they see their husband losing weight faster. I get asked all the time “why is he losing weight when he eats chips. I don’t eat anything and I still am not losing as much weight as he is”. I use to say “it’s hormones, men are different then women…etc” That is true, but the more I thought about it and the more I watched men vs women working out at the gym the more my opinion changed.
When men want to lose weight they go to the gym and pick up the heavy weights and start lifting. When women want to lose weight they go to the gym and head for the treadmill. And there is the secret……..get off the treadmill and lift some heavy weights. Cardio alone is not going to help you lose the weight you want or make your body look the way you want it to look. Strength training will help you reach your goals. And please put down the 5lbs weights! Seriously, your purse weighs more then 5lbs and you carry that around all day! Pick up a weight that is heavy enough that you can feel your muscles working by the last few reps. Then every month increase the weight your lifting by 2%. You will see a difference in your body shape.
The other thing that men do differently then women when trying to lose weight: it is not an emotional thing for them. They don’t say ” this food is bad, this food is good. I’m a bad person if I eat that…etc” For them food is just food. Women-get out of your own head. Food is not good or bad. You are not a bad person if you eat a candy bar. If a guy eats a doughnut he doesn’t dwell on it for the rest of the day. I’m not saying to go out there and eat junk food, but I am saying if you do stop dwelling on it. You ate it, so move on. It doesn’t mean you blew your diet. It means you ate it ( I hope you enjoyed it otherwise don’t eat it) and now continue on with your day.
Next time you wonder why your guy is losing weight and your not, try picking up the heavy weights at the gym and stop worrying so much-you will see a change.
Get Ready for Spring
It might not seem like it, but spring is right around the corner. That means we will start doing activites outside like gardening, tennis, baseball, golf…etc.
After sitting inside all winter it will be a welcome change to get outside in the sunshine! But what happens to a lot of people is they get hurt when they start doing their activity. Why? because all of these activites require a strong core and twisting movements. When your core is weak your risk of injury is very high. This summer let’s put our low back pain to rest with these core workouts. Do these exercises now so you will feel ready for an activity that comes your way.
Happy Valentine’s Day!
This year try this healthy and delicious smoothie to kick off valentine’s day with your sweetie.
Chocolate Covered Cherry Smoothie
1 cup of milk
1 cup of frozen cherries
1 scoop of chocolate protein powder
1 tsp of cocoa powder
2 tsp of dry chocolate pudding mix
Blend together and enjoy!
It’s January and in the midwest that usually means cold, snow, and gray days. Well this morning I decided to make sunshine in a cup.
This smoothie turned out delicious and I wanted to share it with you. I hope it brightens your morning too!
1/3 cup orange juice
1/4 cup water
2oz of Fage greek yogurt
1/2 cup of frozen strawberries
1/4 cup frozen pineapple
1 scoop of vanilla protein powder
Blend together until smooth
How are you doing with your New Year’s resolution? Remember small changes lead to big progress in the end. Since a majority of the people who make New Year’s resolution’s make it around dieting or losing weight I thought I would be together a list of small changes you can do right now that will lead to big progress over time.
1. Swap mayo on your sandwich for avocado or mustard. The avocado may have more fat grams then the mayo you are using, but it is healthy fat and avocados have been shown to reduce cholesterol levels over time. Mustard is a great choice if you want something tangy on your sandwich and not adding many calories.
2. Move. If you sit at a desk all day try setting your computer timer to 1 hour. When your timer goes off, get up and take a lap around your office. Moving your body will not only help you burn some calories, but it will help you be more alert and ease the tension in your shoulders from typing.
3. Drink more water. Water makes you feel full. Try drinking a glass of water when you feel hungry, if you are still hungry after drinking your glass of water then have a snack. Usually, when we feel hungry it’s actually because we are thirsty.
4. Eat at home. Making your meals at home can save you 1,000 calories or more! Restaurants serve way to big of portion sizes. You don’t need to eat all that. Try cooking 1 more meal a week at home then you normally do. You will save calories and money.
5. Get enough sleep. If you are sleep deprived you will start becoming more hungry and you will overeat. Studies have shown adults need between 7-8 hours of sleep each night. Figure out how much sleep you need and try to get it every night.