Up Your Fit

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Archive for healthy-living

Summer Cleansing and Cooling Foods

Summer can be a good time to change your eating habits. You can begin by eating plenty of fruits and vegetables and avoiding all foods that can make you sick by raising your blood pressure, triggering headaches and migraines, or add extra pounds. Summer is also a good time to spend more time outdoors to burn calories and get your heart rate up! Consider starting some enjoyable physical activities which you can turn into healthy habits – hiking, biking, running? Or working out with me a few times each week! But when it’s hot and humid outside, we all want to be cool, so here are some food for summer ideas that might help you feel and look better in the heat.

The best hydration for summer is FRUIT! It will keep your insides cool. Try to eat fruits grown in season, such as melons, apples, grapes, pears, cherries, apricots, berries, plums, peaches, mangos, papaya, tomatoes as well as all citrus fruits. Go for organic whenever you can. Fruit is both cooling and can act as a laxative, which can not only help your body to cool off, but also help with your summer detox and weight loss.

Leafy GREEN vegetables can also have a cooling effect on the body. You can make refreshing and cooling summer salads with slightly bitter-tasting, cleansing greens, such as dandelion greens, watercress and endive. Other cooling vegetables include: asparagus, cabbage, cucumbers, radishes, broccoli, cauliflower, celery, zucchini. As for roots vegetables, you can eat daikon and beets when you are hot.
La Jolla Fruit stand
Turmeric Detox Dressing is perfect match for your summer salads because it contains turmeric and avocado – two cooling foods. Recipe below . . . . :

Have you tried sea vegetables? Summer may be the right time to experiment with them (kelp, spirulina, kombu, hiziki, arame, dulse) because they ALL can help you feel cooler in the heat.

When you exercise more, you need extra protein. Healthy sources of protein that have a cooling effect on the body are: mung beans, grains such as black or brown rice, quinoa, millet, and (my new favorite) kaniwa . . . plus tempeh, soy milk and fish are all great protein.

Finally, herbs and spices such as peppermint, nettles, red clover, lemon balm, cilantro, marjoram can be a perfect addition to your cooling meals. They can also help simple detox of your body and boost your immune system.

Tumeric Detox Dressing
Ingredients:
4 Tbsp. extra virgin olive oil
Juice + zest of 2 Lemons
¼ avocado
1 clove garlic, minced
1 Tbsp. ground turmeric
1 Tbsp. raw local honey — if not vegan
Pinch of iodized salt (to taste)

Directions:
Blend all ingredients in a blender.  Add more avocado if you desire a thicker consistency.

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Getting motivated

Take the stairs to burn calories and lose fat!

A lot of getting fit is mental. Many people who struggle with weight loss simply have had a series of failures to lose the body fat. For example, I had one client who was 30 lbs. overweight and had a desire to lose the weight, but gave up after one tough session. It makes me sad to see people resist exercise due to the fear of pain, and other mental inhibitions. Our society is so customized to convenience and pleasure that we won’t even walk ten minutes to the grocery store and carry a few pounds of bags home. Come on, admit it! We have all been there. We all have the extremely reasonable excuses why NOT to get in shape. I’ve met a few others who have had erratic work schedules and just could not achieve losing much of anything, except their health.

Conversely, many fitness professionals have the urge to train the strong athletes and naturally gifted: isn’t that what bootcamps are all about when you really get down to it? Very few “bootcamps” actually accommodate obese campers. The over-weight end up in the back of the pack, feeling discouraged as usual. Unfortunately, many fitness instructors cater to the strongest.

When will we wake up? Weak, strong, flabby, skinny-fat, and pot-belly people hear me out! Your time on this planet is limited. Forget the ridiculous “boot-camps” and coaches that make you work out till you puke. Or the instructors that get in your face or negatively encourage you. This is not the answer. The answer is patience, perseverance and internal motivation. One day at a time: get out there.

  • Start with doing something active every day. Even if it’s just walking around the block.
  • Try hiring a personal trainer or coach to jump-start your training. It’s worth every penny to get you over the “hump” of even starting up a fitness plan.
  • Looking more for weight-loss? Try cardio and high intensity interval training. Looking to get cut and build muscle? Try resistance training. And do both often, so you work all your different energy systems of the body.
  • Frequency: if you can only designate one day per week to work out, that’s better than nothing. However, the more often you workout, the quicker results appear. (See the first bullet point)
  • Lastly, eating right combined with exercise is how you get the most bang for your buck! It’s the magic combination, don’t just do one without the other. I recommend keeping a food journal. I like the Canvas Food Journal app to use on a mobile device.

Power up your workouts! Get motivated and go out and get started, we have several more months of showing skin and looking healthy on the beaches this summer.

Consistency equals achieving goals

After coaching hundreds of people throughout California, I must say most people do not take their training very seriously. Some do, and they see the results. But many people enjoy the workouts, but do not commit to really changing their priorities in order to see improvements. Training is a great way to get in shape, have fun, feel great. Also, most importantly it can dramatically improve your health! There are numerous positive outcomes from an effective training plan, as we all know. However, it doesn’t happen with the snap of a finger! It takes perseverance and a solid consistent routine.

In 2005 I decided to sign-up for my first triathlon called Wildflower in May of 2006. It was a pretty challenging course and I took my training seriously. After six months of a regular routine of training nearly every single day, my body adjusted to this type of training stress. My mind wanted nothing more than to improve and see how far I could take it. One lesson I learned was that it’s not about beating the guy next to you ,as much as it is about beating yourself. However, without the diligent commitment of practice, my goals just remain unattainable dreams. We can live all our life’s dreams through these same lessons. But, in particular I know that the absolute only way to get better, stronger, faster and fitter is through consistency and hard work.

Forget the excuse. Tie up those sneakers and go get after it!

Winning 1st Place of the Women’s division at the Catalina Island Triathlon in 2009 took a lot of consistent training

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