What You’ll Need To Get Started On Your Exercise Goal

by kmstarry@gmail.com on December 28, 2016

As you know 2017 is right around the corner, with that in mind we are going to talk about what you’ll need to get started on your exercise goal. When it comes to weight loss tips, it’s not the “magic cures” that you should pay attention to, it’s the real, solid advice that will set you on a healthy track for the rest of your life. And when you’re starting a new weight loss goal, anything that’ll make things easier on yourself is worth trying. With that in mind, here are 5 steps you should take at the start of your weight loss journey.

1What You'll Need To Get Started On Your Exercise Goal) Buy A Scale: You’ll need to keep a scale not only to keep track of your weight, but also scales for the kitchen to weigh out proper portions of food. Many of us overeat when we don’t strictly measure our portions! Or if you are doing one of the programs that uses the 21 Day Fix eating programs using the colored containers is an excellent way to know how much to eat.

2) Find Support: If you can find an exercise and/ or dieting buddy then you’ll have support to continue even when things are at their most difficult. Studies show that dieting alongside someone else makes it a lot easier to meet your targets and set up healthy new habits. Also, we offer many different support type of groups which you can take advantage of, and that we would love to have you join us!

3) Get A Notepad: You need a notepad to note down the foods you’re eating, and even the exercises you’re doing if that helps. Although it can be tedious, knowing exactly what goes into your body helps you to improve things little by little.  Also, make sure you are planning your menus, shopping and doing weekly meal prep to save time. We talk a lot about this in our groups.

4) Go Through Your Cabinets: If you’re going to changing the way you and your family eats,  then you don’t want to have temptation all around you in your home. So go through all your cabinets and get rid of food that will lead you astray and won’t serve you well. Then go shopping and buy plenty of healthy snacks, like fruit, that you can have on hand for when you feel hungry. This should probably be number one, because this is one of the very first things you should do!

5) Choose An Exercise Program: Now that you’ve got everything else sorted, it’s time to pick out the kind of exercise you want to do. Need help, send us an email and we can help you. We will be running different exercise programs throughout the year.  Want more information send an email to Kim at KMStarry@gmail.com

Please stop by our Facebook page and let us know if you are having a problem fitting exercise into your day, not sure where to start, or any questions you may have and let’s see if we can’t help.  Find us here. Facebook page, or again feel free to email us at the email above. Let’s make sure we get a head start on a healthy 2017.

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A Foam Roller is for More than Recovery

by kmstarry@gmail.com on December 12, 2016

When we think of a foam roller we usually think of it as a recovery tool.  However, a foam roller is for more than recovery. Did you know that foam rollers can also be used to strength train? You just need to know how to use them properly. Foam rollers are great exercise recovery tools. If there is no massage therapist around after you exercise strenuously, foam rollers deliver self-myofascial release. This is the act of relieving the tension in your muscles and improving your flexibility by massaging deep muscle tissues.

However, foam rollers can actually be used to build muscle strength in addition to helping you recover from different types of exercise. Foam rollers usually have a curved and very unstable surface. So any time you try to balance on one, you “… recruit more muscles, especially in your core, to perform the move.” That is what Executive Director of Lake Erie College of Osteopathic Medicine Medical Fitness and Wellness Center Tyler G. Travis tells us.

You can use a foam roller to build core muscle strength. Your core is so important in just about everything you do. From walking to running, lifting objects and weights, bending, stretching and simply moving in your computer chair, a strong core is required. The key is to employ a foam roller with other body-weight exercises.

For instance, the plank is one of the most beneficial and common bodyweight exercises. Add a foam roller and it instantly becomes harder for your muscles to perform. Instead of placing your hands on the ground, you place them shoulder width apart on your roller.

With the roller and your feet as the only parts touching the ground, keep yourself as stiff as a plank. Hold for 30 to 60 seconds, and repeat 3 to 5 times. This will work your abs, your shoulders, your back and your gluteus maximus.

You are probably familiar with how to perform a push-up. Try this variation. Instead of placing both your hands on the floor, place your left hand on a foam roller. Push up, putting the majority of your weight on your right hand. In the up position, raise your left hand and roller until it is parallel to your chest. Perform 3 sets of 5 to 8 repetitions with each hand. This is great for your shoulders, abs, biceps and chest.

Those are just two bodyweight exercises that become more difficult when you integrate a foam roller. Add this versatile recovery tool and strength builder to any compatible exercise to give your strength training program a boost.

If you would like to purchase the foam roller that we use just click on the picture below.

roller

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4 Ways to Resist Junk Food

by kmstarry@gmail.com on December 5, 2016

4 Ways to Resist Junk FoodAre you a junk-food junkie? Today we are going to talk about 4 ways to resist junk food. For some it’s hard not to be one with a fast-food joint on every corner and TV advertisements for a super-size this or that every 15 minutes. But here are some ways you can use to kick your addiction to unhealthy (and expensive) fast food.

Avoid mindless eating

Do you realize how many calories you are ingesting when eating that bag of potato chips or bag of chocolates in front of the TV or at your desk at work? Most likely not. When eating, but focused on something else, it is easy to stuff yourself with junk food calories.

One way to avoid mindless eating is to not have junk food available in the first place. Instead have healthy snack bars, a small bag of nuts or some nut butter and apple to snack on. By planning ahead and having a healthy snack with you, you can avoid eating hundreds of calories in a day that you don’t need.

* Hint: Be careful of the nut butters you eat…did you know that Nutella has more sugar per serving than canned cake icing.  Always read labels don’t assume that something is healthy.

The second way is to focus on eating. In other words don’t be doing something else, to the point you don’t realize what you are eating. When eating becomes secondary to what you are doing, it is easy to lose track of what you are eating.

A third way is to track what you are eating on an app like My Fitness Pal. Many people are shocked when they first start inputting their food and see the amount of calories they are eating.

Fill up on fiber

Eating fresh fruits and vegetables is a good way to fill up instead of eating junk food. Because they contain a lot of fiber, they keep you full longer, but without adding tons of calories and unhealthy saturated fat.

Plan ahead of time when eating out

If you plan on eating out, plan what you are going to have before getting there. That way you won’t be tempted to just go with some unhealthy option loaded with extra calories and fat that you don’t need. Almost all of the fast food chains have their nutritional information posted on their website, making it easy to research options. Here again, don’t assume something is healthy. Just because it’s a salad doesn’t make it low in calories. Once we started realizing the calories, fat and chemicals/additives in restaurant food we have drastically cut back on eating out.

Avoid the temptation

One sure way to avoid eating junk food is to not have it around. Avoid buying candy, chips, cookies and other processed foods that may tempt you. Instead load up on fresh fruits and vegetables that are low in calories and fat, but high on satisfying fullness due to the fiber they contain.

Addiction to junk food is as powerful as any other type of addiction, but you can “kick the habit” with these 4 tips. Don’t be a slave to food; instead make it work for you and help attain your healthy lifestyle goals.  If you have any tips that help you stay away from junk food, please stop by our Facebook page here (Facebook Page)

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Five Healthy Breakfast Tips That’ll Help You Lose Weight

by kmstarry@gmail.com on November 28, 2016

egg_cups
Today we are going to talk about Five Healthy Breakfast Tips That’ll Help You Lose Weight!
If you want to lose weight, or you just want to get healthy/stay healthy, then breakfast should be one of the first things on your list that you are doing. Even if you’re exercising every day, you could be sabotaging your plans by skipping breakfast! And, if you do eat breakfast every day, you may be choosing the wrong foods. Here are 5 healthy breakfast tips to make that first meal of the day a healthy one.
1) Never Skip Breakfast: This is number one on the list of healthy breakfast tips for a very good reason! You may think you’re shaving calories off your day by missing breakfast, but it just leaves you more likely to snack on unhealthy foods throughout the morning. Did you know that breakfast kickstarts your metabolism, making your body work harder to burn off calories from the meals you eat through the rest of the day? Did you ever look at the name breakfast?  You are breaking the fast from the day before break-fast
2) Avoid Sugar: Many of us wrongly assume that all breakfast cereals are healthy. This is far from the truth: many of them are overloaded with sugar. This can lead to weight gain and energy spikes that will leave you feeling sleepy by lunch time. I used to be the USDA Food Coordinator for a Navy Family Home Day Care Program, and this is one of the things that many daycare providers were shocked when they started reading the labels of cereal boxes to see how much sugar was in cereals that they were feeding their own children and the children in their care. I used to spend a lot of time reading labels in the cereal aisle and it was amazing…and not in a good way.
3) Don’t Drink Too Much Juice: Although fruit juice is good for you, this doesn’t mean that it’s free from calories. The sugar in fruit juice can cause an energy spike, so stick to a small glass and drink water to hydrate you for the day. Drinking more water has the added benefit of helping you to feel fuller and avoid snacking. Also, this is another area where you really have to read labels sometimes people think they are getting juice where in fact they are really getting drinks and one of the first ingredients may be a sugar product. I can never say enough how important reading labels is.
4) Start As You Mean To Go On: Think of breakfast as a kick-start for your day, and start with healthy foods that’ll give your body the energy you need. This means avoiding fast food and fried breakfasts that’ll leave you feeling sluggish at work.
5) Include A Few Superfoods: Superfoods are ingredients known to greatly decrease your risk of developing a range of diseases. Thankfully, many of these are perfect for breakfast. Here are a few top ingredients to get you going: oats, tea, yogurt (low fat but again read the labels often times in low fat foods they add more sugar), berries, nuts and seeds. Even if you only have a handful of these ingredients, it’s a good way to make sure you get something healthy into every day. Of course my go to one for breakfast is my Shakeology. Love it and you can even add some of those things to it, I do if I think my calorie intake for the day is going to be on the low side.
I hope that you still don’t think you are too busy or don’t have time for breakfast.  Why not join one of our free groups, we include time saving tips that make it so easy to get in all of your meals/snacks. For instance like the graphic at the beginning of this article, egg cups, you can make a big batch and freeze them.  EASY! We also include our schedule of groups our Facebook page here: Steve and Kim on Facebook or you can join our mailing list by getting our Free eBook on the right-hand side of this page.

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Easy Delicious Cashew Butter

November 21, 2016

Print Cashew Butter Ingredients 2 Cups Roasted Unsalted Cashews 2 Tablespoons Olive Oil 2 Tablespoons Pure Maple Syrup 1/4 Teaspoon Sea Salt or to taste Instructions In a food processor (I use my dry Vitamix container) combine cashews, oil, syrup and salt. Process for about 30 seconds and scrape sides with a rubber spatula and […]

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5 Time Saving Healthy Cooking Tips

November 14, 2016

One thing that puts so many of us off on eating more healthily is the time involved to cook from scratch. So, today we are going to talk about 5 time saving healthy cooking tips. Now there are no more excuses not to eat healthily! 1) Plan ahead If you plan your meals out a week at […]

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What Nutrients Do You Need?

November 7, 2016

Today we are going to talk about what nutrients you body really needs. Sometimes it can feel confusing and like information overload trying to decipher it all. If you’re striving for complete nutrition and you’re looking to get it from food, it can be helpful to know what vitamins and minerals most people fall short […]

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What Are the Best Meals to Prep Ahead?

August 8, 2016

Today we are going to talk about what are the best meals to prep ahead? Before you decide which meal(s) you’re going to prep ahead of time, take a close look at your daily schedule. Are your mornings hectic and you and your family are rushing out the door to start your day without a […]

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Clean Food Staples You Should Have Around At All Times

April 4, 2016

Here’s the secret to sticking to a clean diet – make sure you always have something in the house that makes it easy to fix meals and snacks. So today we are going to talk about clean food staples you should have around at all times. It’s easy to get tempted by fast food, takeout […]

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Easy Substitutions For Your Processed Food Favorites

March 28, 2016

Congratulations… you decided to “eat clean” but what happens when you’re doing well for a few days enjoying new recipes? Then you start to miss your favorite processed foods. Today we are going to talk about easy substitutions for your processed food favorites. Packing a lunch is hard when making sandwiches isn’t an option. And […]

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What is Clean Eating?

March 21, 2016

You hear lots of people talking about clean eating, but you may ask what is clean eating? Clean eating is a diet that focuses on natural, mostly unprocessed foods. When we talk about diet, we’re not talking about the latest and greatest weight loss program. In this case, we’re talking about a way of eating. […]

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What Is a Smart Goal?

March 11, 2016

Do you set goals?  Do you know how to make effective goals? When making goals, it’s important to learnabout the acronym S.M.A.R.T. It can help you make better goals. Each letter stands for a different area of the goal. If you create a smart goal, you have created a goal that is Specific, Measurable, Actionable, […]

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Is Your Metabolism Letting You Down?

March 4, 2016

Are you struggling to lose weight? Do you feel like your metabolism is letting you down? Have you found that even though you’re watching what you eat, your weight is slowly creeping up? Your metabolism may be letting you down. Don’t worry, though – there are some very simple things you can do to fire […]

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Change Your Exercise Mindset and Change Your Life (and Body)

February 25, 2016

Exercise is fun, right? Well it’s not fun for everyone. In fact, many people consider it nothing short of torture. Perhaps it’s because they’ve fallen prey to many of the myths about exercise. Changing your exercise mindset, and letting go of these myths, can change your life. No Pain No Gain How often have you […]

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Exercise Does A Body Good

January 25, 2016

You probably already know that exercise does a body good, that is what we are going to talk about today. Many of women’s primary health concerns may be prevented with regular exercise. Regular exercise lowers blood pressure, eases sleep disturbances (including insomnia) and improves cognitive function. If you haven’t already established an exercise routine and […]

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Is The Paleo Diet An Optimal Choice For Women?

January 18, 2016

The ,  diet is all the rage now and some men swear by it for weight loss and building lean muscle mass. But, Is it an optimal choice for women? Does it give women the nutrients they need to reach their weight loss goals without lacking a vital source of vitamins and minerals? It’s no secret […]

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The Little Drummer Boy: All Gifts are to be Honored

December 22, 2015

Today we are going to talk about how an animated Christmas special and song can teach you a lesson about life. Even if you haven’t seen the animated special, you’ve probably heard the story or the song. But here’s a recap just in case you haven’t: The three Wise Men and the shepherds are heading to […]

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New Year…New You!

December 21, 2015

 Many of us start the New Year with good intentions of losing weight, eating healthy, making our health and nutrition a priority, however, not too many days into January we are back to our old habits and all of those intentions are put on the back burner and we say we’re just too busy.  Last […]

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5 Benefits of Starting Yoga

November 15, 2015

Many people love yoga and there are many benefits to doing yoga. Today we are going to talk about just five of those benefits that will get from doing yoga. Increase flexibility Stiffening of the muscles can happen as we age. We tend to lose a certain amount of our joint range of motion. Along […]

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Does Exercise Make You More Productive?

October 20, 2015

I was pretty sure I already knew the answer to: “Does Exercise Make You More Productive,” before I set out to do research and write this article but wanted to do it anyway. Sometimes I’m actually surprised by the information I uncover. Do you think I was surprised this time? Recent research suggests that yes, […]

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We Are Re-Writing Our Story…We Can Help You Rewrite Yours Too

October 8, 2015

Are you dreading 2015 ending  and starting a new year not reaching your goal of losing weight, starting exercising, eating better, just overall taking care of yourself? That is how I started 2015. But this has changed. In May Steve and I started on a journey to take better care of ourselves. Is it always […]

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Fitting Exercise into Your Busy Schedule.

October 4, 2015

Today we are going to talk about fitting exercise into your busy schedule. So how can you guarantee you stay physically active, even though you routinely cram 25 hours worth of productivity into a 24-hour day? Practice the following 6 tips that help you smoothly fit exercise into your busy schedule and your health won’t […]

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OPPORTUNITY ALERT…What Are You Waiting For? Time for Change!

September 30, 2015

Are you feeling exhausted? Have you gained weight? Are you having trouble sleeping? Are you grabbing fast food instead of eating healthy? Why aren’t you doing something about it?  We’ve heard all the excuses next payday, next week, next month, when I feel better, you name the excuse, we’ve heard it.  Many of the excuses […]

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Are You Setting the Right Goals

September 30, 2015

Are you setting the right goals for yourself? There is a lot more to goal setting than just picking a goal and moving forward. While that is important, it’s also important to ensure that you are setting the right goals at the right time so that you can truly be successful. In order to ensure […]

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Healthy Benefits of Fall Weather

September 23, 2015

Fall has always been my favorite season.  Although since we live in Florida it takes a little longer to arrive.  Today is the first day of fall. In many parts of the country you may be seeing cooler nights, and maybe the kids need a jacket when leaving for school in the morning.  Before we […]

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Fall Into a Healthier You!

September 9, 2015

Join us for a super fun week the week of September 14th to kick of the fall with a healthier you Click here to join our FREE Facebook group: To join click here: https://www.facebook.com/groups/723437644466738/ We will provide you with: A menu for the week A shopping list Recipes We will talk about: Clean eating and what […]

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Re-energize With a Walk or Hike

September 7, 2015

Do you find yourself off track with your fitness goals?   If so, don’t want to wait until the New Year to get back on track.  The fall is a fantastic time, to either get back on track with your fitness goals or get started with new goals.  If you’re on track with where you want […]

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Tips for Better Meal Planning

September 1, 2015

Today we are going to talk about tips for better meal planning. I have to say when I started doing this, it made a huge difference in how smooth my week ran. I make a menu for the week, I then make my grocery list from that menu, and I know what I’m making every […]

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Why Is Complete Nutrition Important? What Are the Benefits?

August 18, 2015

Today we are going to talk about why complete nutrition is important, and what are the benefits. While there are many benefits of complete nutrition, today we are going to talk about a few: Stronger Immune System When you have complete nutrition, your body has what it needs to function optimally. That means that it […]

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Working Out Made Easy

August 11, 2015

One of the main reasons people have trouble with losing weight is because their schedules are so busy. It is hard to find the time to fit exercise in. Especially if it’s not convenient to get to the gym. But with Beachbody’s Workout On Demand that has all changed, working out is now EASY! You […]

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How to Vacation with Food Sensitives

August 5, 2015

Whenever you’re living with something like Celiac Disease or gluten intolerance it may be a little more challenging when traveling. While today I am specifically talking about gluten, the same would go for any food you may have an intolerance or allergy to. You can overcome that challenge by simply planning ahead. You can still […]

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Kicking the Sugar Habit

July 28, 2015

Kicking the sugar habit might be hard for some people, or it might even feel overwhelming, but eliminating sugar from your diet is a good thing! Yes, sugar does make things taste good but it also contains fats and huge amounts of calories. Not good for anyone wanting to lose weight! Sugar is addictive and you […]

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Can Processed Foods Lead to Food Sensitivities?

July 21, 2015

Today we are going to talk about processed foods and whether they can lead or cause to food sensitivity. First off I’d like to say we really should be eating as little in the way of processed foods as possible. If we do this, then we won’t have to even worry about this type of […]

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The Benefits Of Exercising: 10 Reasons Why You Should Make Fitness a Priority

July 7, 2015

We all know about certain benefits of exercising – above all, that it’s good for us. But this isn’t always enough to get us motivated into actually doing it. If you’re looking for a little inspiration to get started on then here are 10 reasons why exercise can improve your life. Just last week we […]

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Happy 4th of July

July 4, 2015

Steve and I would like to wish all of our readers and Happy and safe July 4th.   Please share…

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Why Diets Really Don’t Work and a Simple Eating Plan that Does

June 30, 2015

Why Diets Really Don’t Work and a Simple Eating Plan that Does Diets don’t generally work because they focus on restriction and elimination. Did you ever notice the first three letters of the work diet? D-I-E. Instead of helping a person develop healthy eating habits, diets require people to virtually eliminate many foods. That’s not natural […]

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Have you heard of the Paleo diet but wondered what it is?

June 23, 2015

Have you heard of the Paleo diet but wondered what it is?  Me too. Since I didn’t know what it was, I did a little research.  When I researched, this is what I learned: The basis of the Paleo diet is that it follows what humans used to eat before the agricultural revolution came about. […]

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Hydration, Why it’s Important to Weight Loss

June 17, 2015

Today we are going to talk about hydration, and why it’s important to weight loss. You might not have realized that. Are you struggling to lose weight? Have you hit a plateau in your weight-loss plan? One of the reasons may be quite simple. You may not be drinking enough water. Hydration is the key […]

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Change Your Exercise Mindset it Will Change Your Life (and Body)

June 9, 2015

Today we are going to talk about change your exercise mindset it will change your life (and body). Exercise is fun, right? Well it’s not fun for everyone. In fact, many people consider it nothing short of torture. Perhaps it’s because they’ve fallen prey to many of the myths about exercise. Changing your exercise mindset, […]

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Are You Gluten Sensitive?

May 3, 2015

Are you gluten sensitive? People struggling with gluten intolerance or a gluten allergy often suffer for years before discovering the source of their bloated gut, hair loss, diarrhea, fatigue and a long list of other symptoms. Many times doctors do not detect this problem.  For me I found my problem myself.  I suffered for almost […]

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Welcome

May 2, 2015

WELCOME!   Steve and I would like to welcome you to our new website. We hope that if you are looking to get healthy, you will join us in our journey to lose the weight once and for all, and even more importantly keep it off, and get healthy. Being healthy is what it is really […]

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