How to Get Back on Track

1932_620x290School is starting back up for a lot of families out there which means the fun of summer is coming to an end. For me, it is SO much easier to lose weight in the winter than it is during the summer. During the summer, there are BBQs, pool parties, soccer games, and just more fun in the sun. So how are you supposed to get back on track? Here are a few tips to help you get back on track and stay on track:

  • Make a meal plan for each week and stick with it. There are some days that you know are going to be busy, so plan ahead. For those days, plan to make something in the crockpot so you can set it and forget it. I like to use the crockpot on days where my son has soccer. We have a lot of running around to do and knowing that dinner is taken care of is a huge relief.
  • Schedule in exercise. With the kids occupied with school, exercising may be easier to squeeze in. There may be days where you need to wake up a little earlier to get it done, but just do it! It may be the last thing you want to do that day, but you’ll feel so much better once you are done.
  • Snack healthy! This goes along with the meal plan. Portioning out health snacks ahead of time will make the temptation of grabbing something less than healthy go away.
  • I know exactly how I feel when I eat too much junk and not enough healthy foods. Load up on fresh fruits & veggies. After a weekend of bad eating, I love to have fresh juice in the morning and then a salad for lunch. With my salads, I tend to load up on proteins and veggies, rather than just lettuce. Add in foods like lemons, garlic, berries and more to help your body get rid of toxins and get a healthy dose of antioxidants!

Now that you have a few tips to help you get back on track, what steps are you going to take?

Active Kids

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With Summer right around the corner, all parents are going to be trying to figure out how to keep their kids active, rather than glued in front of the TV or playing video games. Here is an article I wrote about how to keep kids active – http://www.vitalmend.com/index.php/blog/tips-to-help-kids-exercise/

You’ll find tips on how to keep kids active, and who knows, maybe you can use some of the tips for yourself!

8 Tips for Exercising in the Heat

4ccb6d678ce3f64a_run-heatJust because it’s hot outside, doesn’t mean you need to give up on exercising. Here are 8 tips to help you continue exercise in the heat!

  1. Consider changing the time that you exercise. If you typically exercise in the afternoon, try exercising in the morning or evening when temperatures tend to be cooler.
  2. Wear sunscreen. Not only will it help protect your skin from skin cancer and a sunburn, but a sunburn can hinder your ability to work out for 1-2 weeks after the initial burn.
  3. Stay hydrated! Drink 1-2 cups of water 30 minutes before your work out. Continue to drink water every 15 minutes while working out. When done with your work out, drink another 1-2 cups of water.
  4. Switch up your workouts. If adjusting your workout schedule won’t work for you, try different workouts like yoga, pilates, exercise classes, etc. that are offered during your preferred exercise time. They typically take place in areas that are air conditioned so when it’s hot outside, it’ll be cool inside.
  5. Work out inside. If you prefer to run or ride a bike, try a treadmill, elliptical, or stationary bike instead. You can adjust the incline to create hills while working out inside.
  6. Listen to your body. If you start to experience headaches, nausea, difficulty breathing, or cramps, it’s okay to stop. Take it slow and it’s possible the heat is getting to you causing heat exhaustion. Don’t push your body further than it can go.
  7. Take the workout slow until your body has acclimated to the hot weather. Slowly work your way up to the pace you want to achieve.
  8. Exercise with a partner. This will make your workout more fun, but also in case of an emergency, you have someone there to help or vice versa.

Nutrition Tips for Busy Professionals

Woman with headache at the deskAs a parent, we tend to put everyone and everything before our needs. As we do this more and more, we often forget to exercise and eat well. We are always on the go, so how could we possibly eat healthy. Here is a list of Elite Health Coaching’s Top 10 Nutrition Tips for Moms & Dads:

  1. If you work at a desk most of the day, make sure you take the time and get up and stretch.
  2. Take the stairs, not the elevator or escalator.
  3. Prep healthy snacks ahead of time. This can include servings of fresh fruit, fresh vegetables, pre-portioned whole wheat crackers, etc.
  4. Meal plan. Planning out your meals for the week will help you stay on track when it comes to eating healthy. Check out this post on meal planning!
  5. Drink plenty of water. Not sure how much water to drink per day? Read this article!
  6. Avoid high fat condiments. Salad dressing can typically be high in calories and fat. Search for a healthier option or make your own dressing.
  7. Don’t drink your calories. Stay hydrated with water. If you need an added energy boost, try drinking black coffee or unsweetened green tea. These are both low in calories and provide you a natural boost of energy.
  8. Slow down and chew your food. The more thoroughly you chew your food, the better.
  9. Only eat until you are about 80% full. Don’t over eat. Pay attention to what your body is telling you and don’t over indulge. If you are going to a dinner party or a place where you feel you will over eat, try to eat just a few bits of all the things you want to try. This will ensure you don’t eat until you are ready to pop.
  10. Exercise! This will give you energy throughout the day to help you be more productive and awake while you are working.
  11. Enlist the help of a health coach if you aren’t sure where to start! Elite Health Coaching can help you and your family make healthy changes without causing distress!

Keeping Kids Active

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With Summer right around the corner, all parents are going to be trying to figure out how to keep their kids active, rather than glued in front of the TV or playing video games. Here is an article I wrote about how to keep kids active – http://www.vitalmend.com/index.php/blog/tips-to-help-kids-exercise/

You’ll find tips on how to keep kids active, and who knows, maybe you can use some of the tips for yourself!

Favorite Exercises

GoFit-Combat-RopeWhat are some of your favorite exercises to do? I feel that mixing it up helps add variety to your routine and helps keep you from getting bored. I have been a HUGE slacker when it comes to training for an upcoming relay race in May. Sunday I finally made that push to get in shape and ended up running 6 miles. It was nice because my husband was doing the elliptical next to me so we managed to keep each other motivated. I probably would have ended up stopping at 4 miles when it got a little harder, but having him next to me pushed me to keep going.

For Christmas, I bought him some Combat Ropes. They have a lot of different names when I was searching for them online. The snow finally melted so we anchored them around the basketball hoop in our backyard and got to work! Today being 3 days later, I’m still sore and it feels awesome. The most inexpensive place that I found them was at REI.com, because I had a discount from previously shopping there and they offered free shipping. If you’ve never heard of combat ropes, check out this video: http://www.youtube.com/watch?v=18YTU-2Oz50. This is by far one of the hardest workouts I have ever done and it really tested my endurance. It was nice though because when I was done, I had 0 energy left. It was nice being able to exercise with my husband because we really kept each other motivated, and kept pushing each other just a little bit further until we didn’t have anything left.

After we were done, our bodies were worn out! So we came inside and made some awesome fresh juices. The kids even joined in trying out apple-carrot juice and an apple-orange juice. It helped refuel my body and gave me a little bit of mental energy, because I definitely didn’t have any physical energy left! Can’t wait until tonight when we do it all over again :) Happy exercising!

First Day of March!

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Today is the first day of March! I can’t wait for the flowers to start blooming, leaves back on the trees, and WARMER weather!!!! I live in Utah, and we’ve had a long, cold winter! I am so ready for the snow to be gone.

What are your goals for this Spring? It’s a great time to start a detox, start an exercise program, or spring clean your house and yard! Whatever you plan on doing, make this Spring about you and your health. Don’t let the Spring overwhelm you with new opportunities. Only sign up for what you can handle.

If you’re feeling overwhelmed by all of your goals, a health coach may be for you! I can help you get organized, lose weight, and stay accountable for your goals and actions! Contact me today for a free, no-obligation health history consultation to see if a health coach will work for you!

How to Get Back on Track!

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We all have days or weekends where we overindulge and end up paying for it. That was me this last weekend. We have a local sandwich shop that has the most amazing Philly Cheesesteak EVER! Normally I get a 6-inch, and am full for most of the day. This time, I decided I’ll get a 12-inch, and have half for lunch and half for dinner. This along with a sweet care package from my step-sister in Montana that contained beer and taffy, was a recipe for disaster. My body certainly hated me for the whole next day. We all have days like this though. We know we shouldn’t indulge, but we do and end up paying for it. However, it’s a good thing to recognize these days and try our best to make them few and far between. So after you have these type of days, how do you recover and can you? Here are a few tips to help you along the way:

  • Have a fruit & veggie filled juice to help you recover. Some of my favorite items to use are kale, oranges, apples, lemons, carrots, and pears, but there are a lot of options. If you buy a store bought juice, make sure it’s 100% juice without any added sweeteners or preservatives. Honestly when I make my own juice, I can feel a huge difference in my energy level. And the fruit that I add to my juices are already so sweet, I don’t need to add anything else.
  • For lunch, have a salad. You can make your own dressing if you’d like or use an all natural dressing. In the picture posted with this article, my salad was made of arugula, olives, artichoke hearts, sesame seeds, and Woodstock dressing. I paired this salad with 32oz of water and a smoothie, that was dairy & sugar free.
  • For dinner, make something at home using only whole, natural ingredients. Don’t buy something that is going to be quick and easy. You can make quick & easy meals at home too. You could make a meal in the slow cooker, like the Chicken Potato Indian Curry or Coconut Chicken which only takes about 30 minutes from start to finish.
  • Drink plenty of water! Shoot for at least 64oz of water, but ideally you should drink about 1/2 your weight in ounces of water per day. For example, if you weigh 150lbs, drink 75oz of water per day.
  • Get out and exercise! Nothing makes me feel more on track than when I get a good workout in for at least 30 minutes. I like that I am getting my body moving and sweating out any of the toxins that may be lingering around from my over-indulgence.

If you are really feeling like you dug yourself a big hole, you may want to consider doing a 7-day detox. You’ll feel like a brand new person by the time those 7 days are up. It’s a great tool that you can use seasonally to really get back into the swing of things and really take control of your health by getting back on track.