Selfish isn’t a dirty word. It means we take care of ourselves and are able to give back.”
Jillian Michael
and....
Except NO guilt about it! Shelly Kadilak
I began teaching fitness classes so that I would be forced and obligated to be there and no one could guilt me out of it. My son got used to it, and now respects me for it. He knows I HAVE to get to my fitness everyday in order to be happy and healthy. He also now knows it is my job and has learned my schedule, he finds rides or waits until I am done to ask me for what he needs. It is only 1 1/2 per day that I am unavailable....
Husbands, same thing, but are the hardest to deal with. They need to help pick up the slack. We need to teach them to be supportive. In the end it is in their favor for you to be happy and healthy. Don't let them make you feel guilty because you are going to exercise?! Really?! Its not like you are going out to a bar, or a football game etc....
Eventually they will get used to it as long as you stay firm, and except no guilt! Single ladies, find a group of supportive women that you can work together with, also consider taking your children with you or set up your children schedule around yours. Again, in the long run your children will appreciate a healthy mom....
Our families are not the reason why we cannot make it to a fitness classes or fulfill our fitness goals, they are the reason why we must go. You have to be selfish with taking care of your health. Most women put this last when it should come first.
Again, selfish isn’t a dirty word. It means we take care of ourselves and are able to give back, and except no guilt about it!
Monday, January 16, 2012
Thursday, January 12, 2012
It is not obsessive
Friends and family think I am obsessive about exercise and fitness, but I am really just following the minimum standard.
The American College of Sports Medicine and the American Heart Association updated the Physical Activity Guidelines in August, 2007. The standards say you need moderate aerobic exercise for 30-60 minutes a day, 5 Days a Week. This is the minimum!!!
I give to my body, 6 days of physical activity 1 hour per day. My personal training manual suggests starting people off with 1/2 per week program. I wish I could start people off with at least 3/4 days a week min.
Diet is 80% of the battle with weight loss. And when you are working out 6 days a week you probably need a few supplements. I was asked to mention my diet. I am on the Zone (best for burning fat and growing muscle) and Advocare supplements (the best supplements in my opinions)....here's how it goes:
8am-Advocare Coreplex Chewable and Advocare Meal Replacement Protein Shake
11am-Apple with peanut butter (smuckers natural)
1:30pm-Salad with beats, tuna, olives, cheese, ranch dressing
4pm-chicken and carrots/onion/celery soup
4:30-Advocare Rehydrate/Spark/Catalyst
6:30-Low carb flat bread (10grams of protein/carbs, 6 grams of fiber) with melted cheese
9:30-Lemon greek yogurt, Avocare Omegplex
The American College of Sports Medicine and the American Heart Association updated the Physical Activity Guidelines in August, 2007. The standards say you need moderate aerobic exercise for 30-60 minutes a day, 5 Days a Week. This is the minimum!!!
I give to my body, 6 days of physical activity 1 hour per day. My personal training manual suggests starting people off with 1/2 per week program. I wish I could start people off with at least 3/4 days a week min.
Diet is 80% of the battle with weight loss. And when you are working out 6 days a week you probably need a few supplements. I was asked to mention my diet. I am on the Zone (best for burning fat and growing muscle) and Advocare supplements (the best supplements in my opinions)....here's how it goes:
8am-Advocare Coreplex Chewable and Advocare Meal Replacement Protein Shake
11am-Apple with peanut butter (smuckers natural)
1:30pm-Salad with beats, tuna, olives, cheese, ranch dressing
4pm-chicken and carrots/onion/celery soup
4:30-Advocare Rehydrate/Spark/Catalyst
6:30-Low carb flat bread (10grams of protein/carbs, 6 grams of fiber) with melted cheese
9:30-Lemon greek yogurt, Avocare Omegplex
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