Tag Archives: healthy living

Stick to the plan, #GetFit

1 Jul

Ab Workout at Gym 2011

Last year on my birthday, I hired myself a personal trainer. I worked out consistently, made changes in my eating habits and gradually became stronger and healthier.

That was last year and staying on track isn’t easy, I shared about this before. For the last two months, I have completely fallen out of routine and given up on eating healthy. Earlier this year I met Amy Parham from NBC’s The Biggest Loser and brought home a signed book 10 Lessons from a Former Fat Girl. Since I was doing so well on my own, I didn’t take the time to really read the book … until now. It’s time to get back on track.

My first step was making a trip to a local food store and stocking up on healthy prepared meals. If I have healthy food in the fridge, I will eat healthy food. (unfortunately, same goes for soda) The next step is physical. I actually like to workout, I just lost my mojo for doing it.

I found some great tips from Parham’s book and I wanted to share them with you.


10 Tips to Help You Stay on the Plan

1. Follow an effective exercise routine. 

  • Strength training. Even 20 minutes a day twice a week will help tone the entire body.
  • Interval training. “In its most basic form, interval training  might involve walking for two minutes, running for two, and alternating this pattern through-out the duration of a workout,” says Cedric Bryant, PhD, FACSM, chief science officer for ACE.
  • Increased cardio/aerobic exercise. Bryant suggests accumulating 60 minutes or more a day of low- to moderate-intensity physical activity, such as walking, running, or dancing. 

2. Set goals you can reach. Make attainable short-term goals. As you master them, gradually set longer-term goals that require more effort.

3. Take a friend with you. Having a friend to work out with provides an accountability factor and makes exercise more fun.  

4. Consistency counts. Exercising consistently is as important as what exercises you do.

5. Do activities you look forward to. If you do something you love, you are more likely to continue doing it,

6. Watch your energy levels. If you are a morning person, try to work out in the mornings. If you have more energy in the afternoons, work out in the afternoon.

7. Make your plan fit your life. You will never stick to an exercise plan long term if it doesn’t fit into your life.

8. Build a team.  Everyone need coaches and cheerleaders. 

9. Get inspired. Inspiration can come from listening to certain songs or watching stories of people who triumphed over adversity.

10. Be patient. Patience is a fruit of the Spirit and one thing that is necessary to reach any goal in life. 

Are you looking to get fit? What keeps you moving and motivated?

If you are on Twitter, join my conversation on fitness. I will use the hashtag #getfit when talking about fitness related topics. Many others use the hashtag and it’s great to see what they are up to as well! I’m @mendezgonzales on Twitter.

post 31 of 35 … 

Time to relax …

24 Jun

My story isn’t so different than any other working mom and wife. There is always more than one project going on at a time. Work – kids – home – husband – my own health … (not necessarily in that order) and that’s if nothing else pops up during any given day.

¡Díos mío! We are all busy and have good intentions with all the commitments that we make. And hopefully, we are making a commitment to ourselves to – relax and rest.

Photo from sxc.hu

Even with all my deadlines, I took the day off. Yep, Saturday I slept in, did NO housework and ordered in for all our meals. My husband and I both agreed we needed time to relax and rest. I even almost forgot to post (since I didn’t want to break my 35 day posting streak I did complete that)! Sunday morning, we felt great! Doing laundry and cleaning up somehow seems easier after a full day’s rest.

And he said to them, “Come away by yourselves to a desolate place and rest a while.”

For many were coming and going, and they had no leisure even to eat. -Mark 6:31

Now, that is great on weekends when it so happens that we don’t have anything else planned and we can stay in all day but what about the week days? We can’t just sleep in Monday – Friday if we decide we want to relax and rest! Well, we could but there would be serious consequences 😛 What can we do to relax and nourish our body, soul and mind?

One tip I have for you is to set a reminder or alarm on your phone to meditate or pray in the middle of the day. It only has to be for five minutes it you want. Setting it for different times each day is even better. That way you won’t be expecting the alarm. It’s the surprise that urges you to do it right away.

When that reminder goes off, stop what you are doing and take a moment for yourself.

  • Close your eyes, take long deep breaths and either pray or just be and allow your mind and body to relax.
  • If you are at a place where you can get up and walk around, do that. (only if it is away from others, don’t let them be a distraction to your r & r)
  • If you can move to a comfy couch or chair, move but don’t get too comfy! Set a time limit 🙂
  • Or sit and look at the photo above and imagine yourself there … relax and rest …

This has worked for me. What do you do to give yourself a little ‘r & r’?

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