Everyone loves a good PB&J, bread, peanut butter and jelly is one of the easiest sandwiches to make and is very portable. There is however a wide variety to this sandwich that can take a turn for the good or for the worse.
Here is the LisaFIT take on this traditional sandwich. I use a high protein bread that has 15 ingredients that I can pronounce and recognize as a food. Instead of peanut butter I like almond butter. It’s just a preference, you can use cashew butter too just make sure there are no added ingredients like oils, salt or sugar. Instead of jam or jelly I use fresh blueberries. My biggest issue with jams and jellies is that they are always made with added sugar or corn syrup. Fruit is sweet. Fruit is sugar. There is no need to add anything to it.
What’s in your PB&J.
Read tomorrows post as I dissect the “healthy” version or what is called the “low calorie, low fat, no sugar PB&J”. Yikes!
One of my favorite ways to do a push up is from the ground up. Start lying on the ground, hands wide in line with shoulders, face forward, rib cage in, abdominals firm, back tight, glutes contracted, thighs flexed, toes curl under and up you go!
So many of us hit the ground and stop. For some reason we are conditioned to think that is the end. We feel that we have failed or that is the definition of defeat. I have learned that once you hit the ground there is only one way to go, UP. Can you tap into all your strength while on the floor? Can you lift yourself up once you’ve hit the bottom? Can you push up?
Don’t let the ground limit your potential. We all hit the bottom at one point and some of us two or three points or more. It’s what we do when we get there that separates us. It’s how we react when we get there that defines us. It’s the actions we take after that which creates us.
If you do a basic squat you can quickly feel your legs working. If you pick up weights while doing a squat you can get your thighs to burn faster, you activate your back and abdominal muscles plus if you bend your elbows you can engage your arms. If you then decide to take the weights and your squat and walk onto an uneven surface then you are playing in LisaFIT territory. Everything starts to work hard and you have to really think about what you are doing. This is a balanced exercise. You get upper body (weight in hands), middle body (keeping yourself balanced), lower body (squats) all training at once along with your mind.
Rarely do we go through our day to day activities moving just one muscle or moving just one joint. Why should your workouts be any different? Unless you are recovering from an injury or training for a bodybuilding show, you really have no reason to do a seated bicep curl or a standing squat or a laying down hamstring curl or a bench press. Save your laying down for stretching, abdominal exercises or better yet – more sleep. And why sit down more than you already do? Become balanced in your workouts.
Rarely do we go through life thinking about just one thing. Nothing is isolated. Our work life effects our personal life. Our mental stress effects our physical stress. Life is relentlessly throwing curve balls our way to make sure we are paying attention. Our journeys are filled with road blocks and hills, the ups and downs of life that challenge our state of being balanced. All we can do is practice being balanced so why not start with your workouts?
Begin to incorporate multi-movement exercises. Try to go into your workouts with the mind set that you are going to balance your body instead of Monday is chest and biceps, Tuesday is back and triceps, etc or the even the mentality weights first then cardio then abs. The idea is that you keep your heart pumping the entire time, your abdominals and back stay engaged the entire time, your muscles are working together the entire time. Your mind has to stay focused on the activity because there is so much going on the entire time. That is being balanced.
A lot of times I will design a fitness plan for a client and the client will start telling me how it won’t work. They tell me all types of “what if’s”. What if my work schedule changes? What if they have to go out of town? What if they get hurt? What if they don’t have time to prepare meals? What if they can’t do the exercises? So many “what if’s” and all I hear is, “I am afraid”.
If we focus on the what if’s, the things that might happen, could happen then we surely limit what will happen, both good and bad. We can’t control everything. We can’t get everything we want. We can’t predict the future. We must live fully in the present so that we can be open to all opportunities that come our way. The “what if’s” do keep us safe but safe from what? Safe from trying? Safe from intimacy? Safe from growing? Safe from experiencing life?
Don’t be afraid of the unknown. Don’t let fear sway your decision making process. Let go of your need to know all the answers. Trust yourself and focus on what and who you love. Follow your passion and those that cultivate it. Allow your dreams to motivate you.
I am doing my early morning cardio and what is on television? So many infomercials on fitness and diet. There are 20 minute workouts. There are 21 day diets. There are body slimming apparel and exercise tools that if you act now then you can get free shipping. SO many choices and it is very confusing not to mention all the new studios opening up. You have hot yoga, power yoga, bootcamp, fitcamp, body pump/sculpt classes, pilates, etc. Again, so many choices. Are you confused?
I don’t know about you but when I am confused I just walk away. For me, it’s technology. It confuses me like no other and I have no patience for the state of confusion. First I am confused then I get irritated and finally I just don’t care. I am not saying it’s the right thing to do but it’s what I do when I am confused. When I calm down I turn to a professional who knows what they are doing and life is all good again.
What do you do when you are confused? What do you do when you walk into a gym and don’t know what to do? How about when you take a group fitness class and wonder if you are doing it right? Or have you ever been in a yoga class where everyone jumps into crazy postures and you don’t know how they do it? You are not alone. I help people get into the gym and feel confident. I know how to help you with basic exercises so that you can handle classes safely. I can even teach you those crazy yoga postures. So don’t be confused anymore!
I have been told to take a break from exercise but I cannot. I am addicted. I love the rush I get when I am pushing to sprint up a hill. I love the way my body feels when its pumped from weights. I love the way my heart feels when I am out of breath. I love the “high” I get when I am physically moving especially outside. Its an addiction and I am more than happy to share that with you.
What if I told you that my addiction could reduce your chances of having a heart attack? How about if you knew my drug could cure your depression? Or if you realized that my obsession would make you happier? Would you want to be addicted? Exercise has been proven to alter blood pressure, cholesterol, diabetes, sleep issues, digestive problems and the list goes on. Exercise is one of the best mood enhancers aiding in reducing depression, anxiety and stress.
I am more than happy to be the person who gets you addicted to exercise.
Clients are so impatient about seeing results especially when losing weight. The number one result indicator is standing on the scale. I say throw that away. The number two result indicator is looking in the mirror. I don’t
promote doing that because what we see is subjective. I prefer clients to use how their clothing feels and measurements but the ultimate indicator is when someone notices your results and says something to you.
So I have been surfing again. Some days I feel I am getting better and other days I feel like I am getting worse. Either way I get into the ocean and paddle and stand and fall and kneel and wipe out. I go to the same beach, usually at around the same time and see a lot of the same people. Today the life guard told me, “You are really getting better.” I was beaming!
A lot of times we don’t see what everyone else does. We can’t see the results we are making because we are our worse critics. It’s is so nice when someone else recognizes it and is open enough to tell you.
I have been there. You want to work out, but by the time you get to the gym, its time to change a diaper or feed a baby. Then you have to prioritize what to get done during nap time. New mothers have a window of opportunity to get in time for themselves and it comes few and far between.
One of the best things about having LisaFIT is that new moms feel comfortable to bring their babies, nurse them and tend to them without feeling like they are bothering other people. Plus, they know I am a mother of three and there is nothing that a baby or child can do in my presence that will throw me off my “game”.
Calling all new moms, if you want your body back guess what? You have NO EXCUSES! Bring your baby here, workout while they are awake so you don’t lose precious nap time and I will help you get what you deserve.