Following Through On New Year’s Resolutions: Eat Better, Feel Better, Look Better! Say YES! To Feeling GOOD! :)™
How many times have you made resolutions only to drop the ball a few days later? Why is this?
There are many components to achieving your health and wellness goals.
A comprehensive plan to achieve your health and wellness goals includes self-care, how to eat right, how to get fit, managing stress, and, most importantly, how find that one piece of the puzzle that helps you to achieve lasting results.
This is your time and year to:
Eat Better, Feel Better, Look Better! Say YES! To Feeling GOOD! :)™
Get fit, get in shape, lose weight, eat better, manage your stress better, meet your goals this year with the support of a group environment! Social well-being is the missing piece of the puzzle in achieving health and wellness!
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— Edie Summers (@ediesummers) December 13, 2015
Tonight, I’m sharing three fitness principles that you should focus on going into the New Year.
But first, (as always) I want to pose a question to you. What makes you feel more fit? Is it exercise, or eating right?
This is the foundation of health: understanding self, more than anyone else. You have to know You more.
And you can’t know yourself if you don’t know what makes you feel, well, better. Good days versus bad days; what makes the difference?
You can go to the doctor, join and gym, get a trainer, etc, but at the end of the day, you look in the mirror and subconsciously ask…
all the right questions. Who am I? What did I do today? Who did I effect the most?
But this is the most important one of them all: Did I make changes that are beneficial or detrimental to myself? #eatlessmovemore #FatDoc
So knowing what makes you feel good about being You is one powerful key to wellness.
I thought about this a lot when I attempting to create a fitness regimen that I would ultimately follow and pass on to others.
It eventually became the Eat Less Move More Campaign. #eatlessmovemore
Here are three components of that Campaign that I ask participants to focus on.
1. Eat what you like, but maintain portion control. With some exceptions. (Fried foods, carbonated beverages)
2. Move more. In fact, twice as much as you normally do. If you walk one mile a day, go for two. Exercise 30 minutes, go for 60 minutes.
3. Set Goals and stick to a plan that works. Don’t get easily discouraged. It takes time and dedication!
Anything worth having is worth working for. And there is nothing more important than being healthy. How else can you help someone else?
Remember: it took a long time to cultivate bad habits. It will take even longer to maintain good ones! #FatDoc
All of this and more is available in my new book coming out 1/5/16 Fat Free For Life! goo.gl/Ha2Sai Pre-order your copy now!
Have a good night and fight the good fight!
Hello everyone and welcome to the FB Chat with me, the #FatDoc. It’s December 1st, 2015 and we only have 30 more days until 2016. With that being said. I know you all have stuffed yourself this past Thursday on Thanksgiving. and that’s why I am blogging tonight on some of my favorite ways to lose the belly fat from the holiday banquets.
Most of you probably are not really ready to commit to the ideal that you may have overeaten this past Thanksgiving. And for the most part, I’m willing to wager you did cross the line. You know. The line labeled, “EAT HERE IF YOU WANT TO BE SATISFIED.”
You may not want to admit it, but most of America overeats. Still not convinced? Ok. Answer these questions:
1. Have you ever supersized anything?
2. Have you eaten at a buffet before?
3. Have you ever eaten out of the ice cream carton or the potato chips?
So, suppose I were to ask another question. How much food did you really NEED to eat this past holiday weekend? What would you say?
#eatlessmovemore #FatDoc
Most likely, you wouldn’t know how to answer that question. Because, how much is too much?
#fatfree4life
Well, I started really watching the amount of food I would take in on a normal basis. How did I know if I ate too much? I could estimate the caloric intake, but that wasn’t enough. I had to go with hard evidence. The only way I could truly determine I had ‘acted a fool’ was to assess how I felt after eating.
If I felt full, too full, to the point where my stomach was encroaching on my stomach, I had overstepped my boundaries. I learned to eat until I was satisfied. That means ate only enough of what my eyes wanted. I would load my plate with a little bit of every item and when I was finished, I pushed away from the table and did not go back for seconds.
But you may not have done that and possibly overindulged too much. So what are you to do now? Get back to getting busy.
#eatlessmovemore #FatDoc #fatfree4life
Here are my 5 quick hitting activities to get you back on track.
1. Light walking. Start off with distance as a barometer of how much you’ve done. Half a mile, or one full mile. Either one counts towards getting you back on track. Track your time. When it gets too easy. Take it up a notch and finish the distance quicker.
2. Bike riding. Same thing here. Go for distance first, and track your time to complete it. Then advance to heart rate monitoring. Try to get your heart rate within a safe range of 75/80 of your heart rate max. 220-age = your maximal heart rate. Take 75-85% and work at it for a time period and stick with it and push yourself to new limits concerning distance and effort versus heart rate.
3. Swimming. Whether light or aggressive, swimming is a great exercise because it works multiple muscle groups at one time. Actually, you can activate 3-4 muscle groups or more per one stroke during swimming. Therefore, you get more work for your buck, or stroke that is.
4. Jogging. Take it up a notch from walking. Once you have achieved walking a certain distance at a good pace, at 75-85% of your age adjusted max heart rate, it’s time to add a jog. I suggest not building or taking down Rome in a day. Try interval training. Jog a big, walk a bit. Pick a distance within the mile where you will either run or walk. And then go at it, full throttle
5. Abdominals! I know you were hoping I’d skip it, but I didn’t. You’ve got to hit these and hard. I suggest planks verses crunches and lower abs versus upper abs. This means incorporating legs like reverse crunches and scissors.
Hope this gets you going everyone. We only 24 more days until Christmas and then New Years, if you don’t get right now, it will be that much harder going into 2016. And when all else fails, grab a copy of Fat Free For Life on January 5th, 2016.
Be safe!
Hello everyone and welcome to another night with the FatDoc! Tonight, I’m sharing my top 5 Metabolism Raising Exercises with Y.O.U. Stick around and thanks for stopping by. #eatlessmovemore #fatfree4life
So I know I’ve preached tirelessly on that little ‘thing’ inside of you that desires to make you a calorie devouring machine. And you may have heard me mention once or twice about ways to maximize your fat burning potential.
I quite sure you’ve read about me preaching the importance of spiking ‘it’ to help meet your fitness goals. But really, I just realized I’ve never really focused my energy on giving you the exact exercise routine to crank your METABOLISM to insane levels. So guess what? #eatlessmovemore
The time for that is now. Today, I’m giving you my top 5 exercises that you can incorporate into your already established plan to ensure gains in metabolism efficiency so that it doesn’t just rise, it stays high!
Your metabolism is basically the sum of everything your body does. When you eat, enzymes in your body’s cells are called to break down the food so that its bi-products can be turned it into energy.
This energy is used to keep your heart beating, your mind churning, and your legs driving during a grueling workout. Slow metabolism equals no gains. Your body stays sluggish and only utilizes what it needs to stay at baseline. That means baseline results, and no loss of fat, not building of muscle.
But a fast metabolism translates to more calories burned. This equates to one overall outcome: the more you burn, the easier it is to drop pounds.#fatfree4life
“But what exercise exactly Braxton?” you ask.
Ask no more: Here you go:
1. Burpees – created in the 1930s by American physiologist Royal H. Burpee, Burpees consists of a series of the exercises performed in rapid succession, the test was meant to be a quick measure of agility, coordination and strength. These bad boys can be performed in sets of 3 with 6-8 reps. The key here is that Burpees activate multiple muscle groups at the same time, allowing you to reach maximal burn levels.
2. Push-Ups – Push-ups exercise the pectoral muscles, triceps, and anterior deltoids, with ancillary benefits to the rest of the deltoids, serratus anterior, coracobrachialis and the midsection as a whole. Most anyone can perform a push-up (even if modified a bit) and gradually over time, you can increase the number you are able to do, receiving instance gratification for your efforts. #fatfree4life #FatDoc
3. Swimming – in just one stroke of let’s say, the American Crawl, you can activate multiple muscle groups at a time. Don’t believe me? Here is a list of muscle that are activated during one bout of swimming.
Here are a few muscle groups you activate during swimming:
Shoulder muscles, including the deltoids, help to have your hand properly enter and exit the water.
Triceps and biceps aid in stroke speed and propulsion through the water.
Forearm muscle strength is required to pull under the water.
4. Fartleks – not as disgusting as they sound. Actually, fartleks means “speed play.” The word is native to Sweden, and is a training method that blends continuous training with interval training. Simply defined as periods of fast running intermixed with periods of slower running.
So, what’s great about fartlek training is that you can do it on the open road or on a treadmill. The key is to pace yourself! This on and off mode of training helps to condition your body to work harder over finite periods of time. Metabolism rising!
Finally, one of my true favorites because they hurt like heck, but give instantaneous results.
5. Squats – a compound, full body exercise that trains primarily the muscles of the thighs, hips and buttocks. It also helps to strengthen bones, ligaments and insertion of the tendons.
A vital exercise for increasing the strength and size of the legs and buttocks, it also activates trunk, costal, and shoulders/arm muscles as well. The more muscle you activate, the larger the gains in metabolic rate. #fatfreeforlife
Ok, I’ve given my favorites, so implement them as you see fit. Supplementing some and not all, throughout the weeks, as you see fit will allow a great change up in your exercise routine and allow your body to make adjustments on the fly. This will spike your metabolism and help it to stay here. Before long, you’ll be shedding pounds and feeling great. Trust me.
Don’t forget to pre-order my new Health Book coming out January 5th 2016 – Fat Free For Life! http://goo.gl/PD2XeQ
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