Do you drink enough water? Do you even know how much water is enough? First, take your body weight and divide by two, then that is the amount of ounces you need to be drinking every day.
Drink out of a mug – Just try it! There is something very satisfying about drinking out of a mug
Set higher goals – If you need to drink 8 glasses and you set your goal for 8 but only get in 6, then you’re behind. But if you set the goal to 10 glasses and only get 8 then you are right on track
Warm it up – drink it warm and add some lemon and/or cinnamon.
Big bottle – using a really big water bottle will help you drink more to keep emptying the bottle
Use a bottle that has measurements – this will keep you on track because you can do the simple math to get you to your goals.
Keep water where you are – keeping it in your sight or around you then you will be inclined to drink more water. Even on your night table beside the bed!
Use an app – there are plenty of apps that you can download to keep track of your water intake
Add hair elastics to your water bottle – using the hair elastics will keep track of the amount of times you refill your bottle
Time stamp your day – by certain times in the day you have to have drank a certain amount of water.
Drink after every bathroom break – You will be sure to drink lots of water this way
Add flavour to your water – add some frozen fruit or a splash of lemon juice to give it some flavour
Dilute sugary drinks with water and ice – This way you’re still getting the taste you want but you’re increasing your water too
Choose sparkling water over pop – just choose water!
Water is so so important so whatever you need to do, just make sure you are drinking your water!!
http://www.bodydesignfitness.ca/wp-content/uploads/2017/01/girl-drinking-bottled-water.jpg565849Nicole Hennessyhttp://www.bodydesignfitness.ca/wp-content/uploads/2015/11/xlarge-300x156.jpegNicole Hennessy2017-02-20 19:28:222017-01-28 19:32:21How to drink more water
Alright, New Year, New Me! That is all we are hearing right now. Let’s face it, getting out and working out probably isn’t high on the priority list even if you want it to be. So how can you change that?
Find a friend or someone to be your accountability partner. Use this person as much as you can, tell each other when you are going to work out and check in and make sure they worked out. Or check in to see what they are eating.
Plan your workout schedule ahead of time. Make it as important as a work meeting.
Get competitive! Put a challenge out there. I know you’ve got some Facebook friends that would love to be in a challenge.
Write down your goals and look at that list ALL THE TIME! Leave the list where you will see it all the time – the car, the fridge, the bathroom mirror. It’s not about shaming yourself but
Follow a specific program. This can be a program designed by a trainer, like me, or by going to classes.
Wear a fitness tracker. You can even challenge other people with them as well.
Be specific with your goals!
Book a workout with a trainer.
Use your alarm clock. Get your workout done first thing in the morning before you can come up with a million excuses why you shouldn’t.
Consider this your “me time”. This is all about you anyways!
Listen to motivating music! Something that will make you want to move.
Change your workout to your mood. Figure out what gets you through what and stick with that.
Plan your workouts around your favourite shows. You won’t miss your shows so as soon as they are done, hit the gym!
Most importantly, make it fun! Go somewhere that makes you want to go, somewhere you feel great and welcomed.
http://www.bodydesignfitness.ca/wp-content/uploads/2017/01/0d019e82833d73641440f74fdf8f25f8.jpg273235Nicole Hennessyhttp://www.bodydesignfitness.ca/wp-content/uploads/2015/11/xlarge-300x156.jpegNicole Hennessy2017-02-06 20:01:322017-01-14 20:08:08How to get motivated!!
Here they are, my top 3 tips to staying on track to your goals for 2017
CLEAN OUT THOSE CUPBOARDS!! Go now! Right now! Get rid of all that crap that is taunting you in your cupboards. Anything that you know you will want to eat in a weak moment. You don’t need that stuff anyways.
MEAL PREP!! Now, this is complicated to some people. But it doesn’t have to be. Use your crockpot, it’ll take away so much work. Another easy trick is to cook one or two extra portions every time you make a meal then you can freeze it for another day.
DRINK YOUR WATER!! Try drinking it out of a mug. I don’t know why it works but it’s more satisfying to drink out of a mug. Go try it!!
http://www.bodydesignfitness.ca/wp-content/uploads/2016/06/exercise-weight-loss.jpg265470Nicole Hennessyhttp://www.bodydesignfitness.ca/wp-content/uploads/2015/11/xlarge-300x156.jpegNicole Hennessy2017-01-08 22:57:362017-01-08 22:57:36Top 3 tips to stay on track to your goals for 2017
It is true that it takes up to 30 minutes sometimes for an adult, to feel full after eating. We have stomach sensors as well as all those brain signals that try sending messages for us to interpret and decide on how to handle each situation – including when to eat and stop eating. This depends on what it is (food, drink, mixed), how much they ate, how quickly they ate it as well as age and personal differences like size of stomach, emotions, pain tolerance and let’s be honest – mindfulness.
Mindfulness. That buzz word goes around quite often now and it seems like, based on conversations I have had with others plus my experience in it, most do not understand it. Being mindful is just noticing what is happening. No judgement. No emotion. Just paying attention to cues (from your body in this topic) and then deciding with intent. It’s no hippy answer or yoga lifestyle you have to have. It’s just slowing down to pay attention to anything and everything (if you can) at any given time. In this crazy busy world, it requires practice. That being said, you need to start small and require constant reminders just like an alarm on your phone or scheduling a meeting.
It seems silly to do these things for eating. It is supposed to be human nature to just eat. How did it become so difficult to do what is supposed to be natural? We live in a Western world where things are constantly done by other people: house builders, plumbers, farmers, dentists, etc. But this extends to our food and eating behaviours. For example: growing up in a mixed-ethnic home, I saw fruit farming as well as having my Italian barber-dad who came from Europe when he was 13 years old. People talk about how Europe has it right with their Mediterranean diet and lifestyle. What are we missing here that I see still to this day – we don’t even crack our own nuts!
I’m not kidding. Yes, we have even found someone to crack our own walnuts, pecans, almonds etc. I grew up with a nutcracker (it is not a ballet at Christmas time people!) and a bowl of varied nuts, but yes, at Christmas many times. We sat around chatting, and having to “forage” and “process” our own food with friends and family at the table. Experts say, nuts and seeds pack a great protein and healthy fat nutrition punch (part of the Mediterranean diet), yet we need to limit our servings sizes. Well, I can tell you how the true Europeans do it: they have to spend time to get their food, and in the meantime, chat with their kids and neighbours – what we now call “building community and social support”. It’s very difficult to over-consume nuts when you have to constantly be cracking them open to get the goodness (yet high in calories and fat) inside. (They are healthy but in small quantities.)
I think we should go Back to the Basics (you will constantly hear that from me), and figure out why we eat so much but are so unhealthy and truly “empty” at times in a world that hands us everything on a silver platter, or in a grab-bag to go at a store a 2 minute drive away.
Here are my tips that might help you along – choose one or all of them to try. It might lighten the load in more ways than one.
Tips to Eat More … Mindfully
Cook foods from scratch. It helps you decide what you want, plan in advance and once you realize what goes into your food – you will actively choose healthier options. It’s hard to do that with a frozen pizza or instant microwave dinner that doesn’t give you the option of hold the olives, or add the broccoli you do actually love. And appreciating the end result will allow you to savour it more and longer.
Eat spicy foods – This goes to the principal of classic “waiting to eat” tips ex: put your fork down in between bites, or chewing 25 times each piece of food – but this is definitely something that will remind you to be mindful as the hotter the food, the more likely you are to drink tons of water (added bonus of hydrating and filling your tummy and helping digestion). So kick up the heat, and savour the flavour. (Ex: cayenne, chili, fajita and Cajun blends, even curry or ginger can work! But hot sauces can do the trick too.)
Size matters! Eat on smaller plates – use lunch or small dessert plates – you can’t eat as much if you have nowhere to put it… but then move on to idea #4.
Go back for seconds! Take half of what you think you want, or if following step #3 – you have to choose to serve yourself more. And better yet, keep seconds on the stove so you have to get up and decide on more food. Or food safety – package up leftovers and straight to the fridge, so then you have to wait to reheat food to have another serving.
Talk without your mouth full – practice your table etiquette (great for new graduates or families with children) and slow the process so you can listen to your fullness meter. As well, talking helps encourage positive relationships and will actually decrease emotional eating for those more susceptible to eating when lonely or upset.
Eat your veggies first – the heavy fibre will send quicker signals to your brain to stop eating. They are filled with vitamins and minerals but less calories by weight than say cookies.
And of course, crack your own nuts! Take time to process them yourself. You will eat less, and appreciate the work that goes into them more. And to have another serving of a food that you have to cut or chop, or crack, means that you will have to think before you want to do the work for another, however many calories and grams of fat, even good ones.
As a conclusion (geeze that sounds like a grade 3 “hamburger” paragraph – it should be a sandwich maybe instead for healthy marketing purposes), I do not say in this crazy time to not buy a fruit tray already cut up for you. It’s still healthy, absolutely. And you might reach for chips instead if you don’t have something healthy and readily available and in your face when you open the fridge. Definitely buy the fruit and veggie trays if that is the case. And if you have ready to eat “junk” in the house combined with minimal impulse control, this might not work either if that is your default.
Yet, if you want to get away from the costly pre-prepared and processed foods that help us to eat mindlessly (and way more than we usually need!), try some of the tips above to really choose what you feed your body (and soul). Now, let’s get nuts and get crackin’!
So you are SO hungry, you want a snack, but what will you have?? Here are 20 snacks to help curb your hunger!
Yogurt – this is the perfect snack any time of the day
Oranges – perfect on the go snack
Oatmeal – slow burning carb to keep you full longer
Watermelon – Awesome on a hot summer day
Protein bars – easy, quick snack for when you’re in a hurry
Apricots – an apricot only have 17 calories! (whaaaaat??)
Pretzels – they are low in fat
Carrots – well, who doesn’t like carrots?
Almonds – they are a great source of B vitamins
Bananas – easy, no mess snack
Grapes – we all know what grapes make 😉
Edamame – it’s a great source of protein
Hummus – contains about 20 essential amino acids
Cottage cheese – by weight it is 10% protein
Apples – you have so many options with apples!
String cheese – you get about 25% of your daily value of calcium
Kale Chips – come on, it is kale!
Fruit smoothies – you can get 50% your daily vitamins in one of these bad boys!
Popcorn – Great night time snack
Sunflower Seeds – They are 20% protein by weight
http://www.bodydesignfitness.ca/wp-content/uploads/2016/06/peanut-butter-apples1.jpg360480Nicole Hennessyhttp://www.bodydesignfitness.ca/wp-content/uploads/2015/11/xlarge-300x156.jpegNicole Hennessy2016-07-28 19:41:482016-09-15 14:05:5320 snacks that will help curb your hunger!
1. You don’t strength train — Even at a normal weight, when you lack muscle, your resting metabolic rate will be lower than you’d like. If you want to burn more calories, even when at rest, you need to keep muscle on your body.
SOLUTION: Start adding strength training to your workout routine!
2. You’re not getting enough sleep — If you are not getting enough rest your resting metabolic rate will actually slow down to conserve energy, therefor burning LESS calories.
SOLUTION: Aim for 7-9 hours a night
3. You’re eating foods that are killing your metabolism — Things like artificial sweeteners, fruit juice and canola oil are classified as toxins by your body. So they slow down your metabolism and can cause other health issues.
SOLUTION: Eat unprocessed, whole foods
4. You’re not working out hard enough — When you work out harder, it takes the body longer to recover, which makes your metabolism work harder.
SOLUTION: Start adding HIIT (high intensity interval training) workouts into your routine.
5. You’re getting older — Your metabolism is naturally going to slow as you age.
SOLUTION: Keep active!!
http://www.bodydesignfitness.ca/wp-content/uploads/2016/06/exercise-weight-loss.jpg265470Nicole Hennessyhttp://www.bodydesignfitness.ca/wp-content/uploads/2015/11/xlarge-300x156.jpegNicole Hennessy2016-07-21 19:23:352016-09-15 14:06:405 Common Metabolism Problems & Their Solutions
Exercise boosts brain power — and who doesn’t want that? It helps clear your thoughts, and get you out of brain fog.
Movement melts stress away — we could all use a good stress reliever. Take a thirty minute walk, choose the stairs at work or go for a swim, it doesn’t have to be hard or complicated – just move!
Exercise gives you energy — you would think you would be more tired after exercising, but it is the opposite. You will get a boost of energy when you are done and you will be ready to start your day.
It is easy to make time for fitness — you have to make the time, book it into your schedule like any other appointment that you can’t miss. Just change how you do things, bike to work, take the stairs or go for family walks after dinner.
Fitness can build relationships — you never know who you will meet. The person beside you in a class or on the next treadmill could be a lawyer or another mom also dealing with a temperamental toddler, in the gym they are all real people fighting the same battle — living a healthy lifestyle.
Exercise helps ward off disease — When you exercise you are keeping every part of you healthy. When your body is healthy and working properly, there is little chance for sickness or disease.
Fitness keeps your vital organs healthy — well they are vital, so we need to keep them healthy. Cardio can be boring, but it what keeps your lungs and heart healthy. We need to get thirty minutes of exercise every day – minimum!
Exercise let’s you eat more — now let’s not get crazy! But, you will be more hungry as you burn more calories so go ahead and have some more to eat.
Exercise boosts performance — Yes in more than one way 😉 It helps you perform everything better, mentally, physically and everything in between.
Weight loss — this should never be the number one reason for fitness and exercise! But it can be a nice side effect.
We are all so busy, you have to pack the kids lunches, get them to school, take them to their activities, then your work schedule and deadlines, then your spouse has their own schedule. Then you have family functions to add into the schedule, birthday parties oh and somewhere in there someone has to cook dinner. When do you find time to take care of you? Do you even know what you enjoy anymore? I find myself asking that a lot, what do I enjoy? I spend so much time changing diapers and chasing my toddler, is that what I enjoy? Well, of course I do, I wouldn’t have it any other way. But there is something about sitting in a piping hot bath in peace and quiet… AAAAHHHH!! That is nice.
As moms, we tend to run ourselves dry making sure everyone else is taken care of. STOP DOING THAT!!! You need to stop doing it right now! If you can’t take care of yourself, how do you expect to take care of anyone else? Make sure you take time everyday for some self care, it doesn’t have to take a long time. Here is a list of some suggestions, some of these are my most favourite part of my day.
Drink a HOT coffee — even if you have to wake up early
Eat a HOT meal!
Take a bath — ALONE!
Go for a walk
Do a yoga class
Go shopping — you don’t even have to buy anything
Relax and listen to music — your kind of music, no more Frozen soundtrack!
Call a friend — actually call them, hear their voice, hear them laugh!
Write a list of everything you are grateful for — keep it somewhere safe and look at it every time you need a pick me up
Get more sleep
Get some sunlight
Ask for help — You don’t have to do this alone
Use your slow cooker — save yourself some time
Remember to breathe — big deep breaths
Put down your phone!!
Eat nutritious, healthy food
Delegate tasks you don’t necessarily need to do — the kids can help with laundry, hire a cleaning service, get a babysitter
Wear clothes that make you feel good
Go to the spa
Do your hair and make up — if that makes you feel better!
Get a massage
Colour in a colouring book
Take a nap
Play with your pet
Read a book — not just a children’s story
Drink more water
Dance — like noone is watching
Tell others what they mean to you
Avoid processed foods
Throw away things you don’t need
Immerse yourself in motivational quotes — this always makes me feel good
Swim — just float!
Eat a treat — something you really enjoy
Look through photos that make you happy
Rub your temples
Change your bedding
http://www.bodydesignfitness.ca/wp-content/uploads/2016/06/running-heart.jpg217235Nicole Hennessyhttp://www.bodydesignfitness.ca/wp-content/uploads/2015/11/xlarge-300x156.jpegNicole Hennessy2016-07-06 01:20:372016-09-15 14:08:3140 easy self care tips!
Food cravings suck! Plain and simple. Everyone craves something different, but it is usually processed foods that are high in sugar. Cravings are one of the biggest problems when trying to lose weight and keeping it off.
Here are ten tips to help stop the cravings:
Eat More Protein — Eating more protein can reduce your appetite so keeping you from overeating. Since it keeps you satisfied and fuller longer it helps stop the cravings. Studies have shown that increasing your protein intake by 25% can reduce cravings by 60% and the desire to snack at night was reduced by 50%
Don’t go shopping when you are hungry! — When you go to the grocery store hungry everything looks good, EVERYTHING looks REALLY good! Don’t put yourself in a situation where you can purchase those sugary snacks.
Eat balanced meals — If you aren’t getting proper nutrition this can cause cravings. When you are getting all the nutrients your body needs you feel fuller longer so you won’t get the cravings. If you are still hungry between meals, go for the whole foods – veggies, fruit, nuts or seeds.
SLEEP! — sleep deprivation can mess with your hormones and can lead to poor appetite regulation and strong cravings. Studies have shown that people who suffer from sleep deprivation are 55% more likely to become obese.
Drink more water — Sometimes we think we are hungry, but we are just thirsty. So when you get a craving start by drinking a big glass of water. Also, drink a large glass of water before meals, this will help fill you up so you won’t overeat.
Don’t let stress get you down — stress can definitely lead to food cravings – especially for women. When we are stressed, we look for comfort and most people go to the sweets for comfort. Stress also raises the hormone cortisol, this hormone makes you gain weight, especially in the belly area.
Practice mindful eating — this just means to pay attention to your emotions, hunger, eating habits and physical sensations. Mindful eating is telling the difference between actual hunger and cravings. It is also about thinking while you eat, actually chewing and slowing down to enjoy the food. This can also help reduce binge eating.
Plan your meals — If you can make a menu for the week it takes out the question of “what’s for lunch?”. By planning your meals you can make sure you are getting all the nutrients your body needs and it takes out the uncertainty which can lead to cravings and poor food choices.
Don’t let yourself get really hungry — hunger is one of the biggest reasons for cravings. If you let yourself get extremely hungry you tend to make poor choices because you are looking for something quick and easy. Your body is also asking for energy, and the quickest form of energy would be the sugary snacks.
Distract yourself — a lot of your cravings are because you are bored. Stay busy, go for a walk or my personal favourite, chew some gum.
http://www.bodydesignfitness.ca/wp-content/uploads/2015/11/xlarge-300x156.jpeg00Nicole Hennessyhttp://www.bodydesignfitness.ca/wp-content/uploads/2015/11/xlarge-300x156.jpegNicole Hennessy2016-06-11 01:20:052016-06-11 01:20:0510 ways to stop cravings!
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