How to Choose a Personal Trainer

Getting Started, Healthy Fitness, Motivation 3 Responses »
Dec 212011

How is your week going so far? While I am sure you’re busy running around before the holidays with all the parties, shopping, and spending time with loved ones, I bet you are starting to think about ringing in the New Year as well. Have you decided on any resolutions yet?

Are you up for a challenge? (Directions at bottom of post)

A common New Year’s Resolution is getting to the gym more to workout. That is half the battle! But how do you make the most of your workout time at the gym?

There is no sense in wasting your valuable time if it isn’t going to help you lose weight, get toned, or just get healthy, is there? So, how do you make sure you are doing the exercises that will help you best reach your goals?

In order to get a customizable workout that takes into account your current health status and body shape, it is best to hire a personal trainer. They can run from $30+ per session, but most gyms offer a free session for just joining the gym. If you haven’t taken advantage of your free session yet, I highly recommend you start off the new year with a personal trainer.

Why would you want to work with a Personal Trainer?
  1. They can help you meet a goal such as lose weight, run a 5k, or get you in shape for sports.
  2. They can customize a workout for those with special health conditions such as heart disease, diabetes, injuries, or women who are pregnant.
  3. They can help you determine your current fitness status and help you improve it!
How do you choose a Personal Trainer?
  1. Look for one with a Personal Training Certification from organizations such as ACSM, ACE, NASM, or NSCA.
  2. Choose one with the specialization for your current health condition (i.e. pregnancy, postpartum, injury, heart disease, etc.)
  3. Determine how many years of experience they have and any experience in your specific condition.
  4. Make sure they have liability insurance just in case something happens while you are on their watch.
  5. Determine the location you would like to work out at such as a gym, in-home, health center, weight loss clinic, etc.
  6. See if the Personal Trainer has a trial session to make sure your PT is a good fit and will best help you! Remember, it is all about you getting the help you need to reach your goals.
  7. A great Personal Trainer will devise a customizable workout plan, will help you evaluate your progress, gives you direct answers and in terminology you can understand, is a good teacher, is patient, and is someone who cares about helping you reach your goals.

The key is finding someone who fits well with you and your goals.

As you get ready for the New Year, decide on your resolutions and make sure they are doable. There is no sense in making resolutions that are too hard to reach. Make your goals short term and reachable.

For example, if you think you need to lose 50 pounds. Don’t make your goal ‘I will lose 50 pounds by March’. That is a big goal to reach and if you don’t reach it, you may become discouraged. Instead, make your goal I will lose 10 pounds in the next 6 weeks. This goal is smaller and easier to achieve. Once you achieve this goal, you will be more motivated to stick with your program and keep working your way to those 50 pounds.

New Year’s Resolution Motivation Tip: Start with small goals!

Ready for that challenge?
Leave a comment below and let me know what your new year’s resolutions are this year.
Let’s help each other stick to our New Goals for 2012! It’s easier to do things together than alone!

To your healthy & fit life,

P.S. If you have a question about fitness or a starting a ‘get in shape plan’, and would like to see your question answered on this blog, send your question to Amber or contact Amber on Facebook, Google+, or Twitter!

Posted by Amber Keinath at 9:32 am Tagged with: , , ,

Friday’s Recipe: Tortilla Soup (Yep, it’s Vegan!)

Recipes No Responses »
Oct 282011

As many of you know, I moved to the desert southwest this summer. It has been quite the change from the midwest. Although I am a very picky eater, I have been experimenting around town testing out local flavors. The latest dish I tried was a tortilla soup. Now, if you have never had tortilla soup, I highly recommend it.

There are 2 different ways you can make it. As you can see from my picture on the left, I am definitely not a good food photographer…doesn’t give justice to how tasty this is! I made it more like a stew. When I first had this at the restaurant, it was more of a soup. Make it in the way you are in a mood for! (For a soup add more water and instead of just dumping all the ingredients in, blend the diced tomatoes in a blender and smoosh the chickpeas with a fork which will give you more of a soup consistency!)

I made it for me and my husband this past weekend because I loved it so much when I first had it at the restaurant. However, I did not have the recipe and had to do a little research online (I am not a chef so I do look up recipes online like you).

I will come right out and tell you that I did find about 4 recipes that really sounded close to the restaurants secret recipe. But, there was always something in the recipe that would either make it too complicated or not vegan. So, trying to be a good little wifey, I set out to make my own that would please my meat and potatoes kinda hubby AND be simple that anyone could do.

And I am surprised to say, it turned out great! My hubby actually said it could be a fall/winter staple in our household. SCORE! :)

(BTW…here is a great fall/winter dessert! Not-so-guilty apple cake! YUM!)

Well, here is the ultimate vegan tortilla soup that won’t be ‘burning your mouth’ spicy!

AMBER’S AWESOMELY VEGAN TORTILLA SOUP

1 can of chickpeas (rinsed and drained)

2 cups vegetable broth

1 can of fire-roasted diced tomatoes

1 can diced green chilies

1 green bell pepper (diced)

1 red bell pepper (diced)

1 medium yellow onion (chopped)

2 tsp. minced garlic

1 tbsp. ground cumin

1 tsp. chili powder

salt and pepper to taste

water (as needed)

3- 8inch 100% whole wheat tortillas

Veggie shredded cheddar cheese (optional)

 

  1. If you would like the soup rather than the stew, blend the entire contents of the diced tomatoes into a blender until smooth. Next, take your fork to the chickpeas that you just drained and rinsed and mash until desired consistency.
  2. Combine the tomatoes, chickpeas, chilies, and vegetable broth into a large saucepan.
  3. Bring to a boil.
  4. Add remaining ingredients, except for tortillas, and simmer for about 25 minutes.
  5. Tear tortillas into small pieces as you add it to the soup and cook for 10 minutes or until they have fallen apart and have thickened the soup.
  6. Add more water as necessary.
  7. Add the veggie cheddar cheese as a garnish.
—>  QUESTION OF THE DAY: What is your favorite fall/winter dish? <—
(Leave a comment below!)

 

To your healthy & fit life,

P.S. If you have a question about nutrition or a starting a plant-based diet, and would like to see your question answered on this blog, send your question to Amber or contact Amber on Facebook, Google+, or Twitter!

 

Posted by Amber Keinath at 5:22 am

How to Set Up Your Own Super-Smoothie Bar!

Getting Started, Kitchen 101 No Responses »
Oct 242011

Vitamix_tnc_2As many of you know, I LOVE smoothies and I’m also pretty good at creating and making them (even if I do say so myself!), so this issue I thought I’d share with you my guide to creating a smoothie bar in your own home that’s good to go at any time of day and is quick and easy to use.

Why smoothies? Because they’re fast, quick, fun, delicious and they are great at any time of day and can often deliver a hefty dose of nutrition in a tasty and beautiful package!

My kitchen sees a lot of smoothie action, whether it be green smoothies for lunch or nut milk-based smoothies for supper… and I hope that with the help of this issue, yours will soon too!

Step 1: Tool Yourself Up. The only piece of equipment you need to make a great smoothie is, of course, a blender (but if you want to make nut milks using whole nuts you’ll want a nut milk bag too – more about that next issue.)

Now, as may or may not know, all blenders are not equal! Certainly you can get away with a High Street blender costing around $20-$30 for a fair amount of time if you treat it kindly, but if you’ve got the money and the passion then the best place you could invest your money for the long haul is without doubt in the very “hardcore” blender that is the Vita-Mix TNC (pictured). Yes, they are pricey (especially here in Europe), but they are soo worth it.

I am fortunate enough to own one myself and like many others who are also proud owners of these beautiful machines I really do think it’s one of the best investments in my health I have ever made. I use it every day and it’s my favourite piece of equipment in my entire kitchen.

All that said, if budget does not permit you to spend nigh on $400 on this particular piece of kit, then all is not lost, just spend the most you can on something that’s got good reviews on Amazon or similar and when you’ve got that part sorted, you’re ready to go!

Step 2: Gather Your Ingredients. Before you start let’s take a look at what you could have on hand to make your smoothies with.

* Fresh fruit (in a bowl and/or fridge)
* Fresh greens (in your fridge. e.g. spinach, watercress, lettuce, kale, chard etc.)
* Frozen fruit (in your freezer)
* Ice-cubes (in your freezer)
* Sweeteners (e.g. dates, agave nectar, maple syrup , honey, stevia etc.)
* Flavourings (e.g. mesquite meal, carob powder, cacao nibs/ powder, vanilla pods/ essence etc.)
* Superfoods (e.g. maca, bee pollen, green powders, hemp protein powder, etc.)
* Nuts and seeds and/or their butters (for nut milks)
* Cartons of coconut water/ milk
* Oils (not necessary, but some people like to use hemp, flax or coconut oil in their smoothies for EFAs)

Obviously fresh fruit, greens, nuts and seeds are easy to buy in the shops these days, as are some of the other more specialised foods. But for those ingredients that are new to you or that you can’t get hold of locally, the good news is that all of these ingredients are now easy to buy mail order wherever you are in the world. Yes, I will be biased and recommend that if you are in Europe you get them from The Fresh Network (!), but if you are overseas you can get all of these from a variety of online stores such as Nature’s First Law.

If most of these are new to you, then the ones I recommend you start off with are: dates for sweetening and agave nectar (light) if you want something new to try; vanilla pods or essence and/or mesquite powder for flavourings; bee pollen (for non-vegans) as an incredible superfood and coconut oil for fat if you’d like some.

Whatever you choose, make sure that you gather all your non-refrigerated ingredients into one place so that they are all together, which leads me nicely on to…

Step 3: Pick Your Spot. Whether you choose to make your smoothies at home or at the office, picking the right spot is key. Why? Because if it’s somewhere awkward to get to, or not near to the sink or a million miles from your fridge, ingredients or glasses, then you’ll feel much less inclined to actually use your smoothie bar! To give you a brief glimpse into my world, my blender is located with my sink to the left, my smoothie ingredients are to the right on a shelf above (you could have yours in a box or tray if you don’t have shelving in your kitchen) and my glasses are located up to the right in a cupboard next to the ingredients. And the fridge is just 2 steps away. Even though this all sounds like perfect common sense, it’s amazing how many of us make life difficult for ourselves and dot everything all over the place! By keeping these 5 things all close to hand, you will now officially have your “bar” in place and will be all set to get creative.

Step 4: Choose Your Recipes. Now that you have your blender, your ingredients and your actual “bar” all set up, what are you going to make? Well, this is where the past few eZines come in. So far I’ve published 4 different smoothies recipes in the past 5 issues, so they should get you started! Then of course there’s your Raw Bible – if you haven’t picked some smoothies recipes yet, now would be the ideal time to do so. Photocopy them (or print the eZine recipes off) and file them in those clear files you bought and you’ll be all set to go.

Step 5: Get Smoothie-ing! I generally recommend that if you are very new to smoothie making that you start very simply, as I did, with pure water, a couple of small bananas (or one big one) and one handful of fresh fruit of your choice. Strawberries work well, as do any berries, or peach, nectarine, pineapple or mango. All of these are good and very straightforward to buy and use. From there, when you have your confidence up and are ready to try new things, you can start to get a bit more experimental and add in other more unusual ingredients such as the powders and potions and even a little bit of oil if you’d like to (ideally no more than 2 teaspoons per pint). Personally I keep oils out, but then getting enough calories is not my concern as my needs are pretty low in that department! One step beyond that is to experiment with using nut or seed milks for a base instead of bananas, which is where your nut milk bag will come in. This is really easy to do, but I’ll keep the “How To” for another article which will follow next issue. Until then, I’ll be expecting you to set your smoothie bar up to perfection ready and eager to go for next week!

Do we have a deal?!

Karen Knowler

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Karen Knowler, The Raw Food Coach publishes “Successfully Raw” – a free weekly eZine for raw food lovers everywhere. If you’re ready to look good, feel great and create a raw life you love get your FREE tips, tools and recipes now at www.TheRawFoodCoach.com.

————————————————————–

Hope you enjoyed this awesome article by Karen! If you haven’t done so already, check out her blog that is loaded with tons of great information about going raw. Instead of using the Vita-mix, I prefer the BlendTec which I feel is like Vita-Mix’s automatic cousin. They are both awesome blenders, but BlendTec seems made for the 21st century! You can’t go wrong with either blender though!

QUESTION OF THE DAY: Are you going to set up your kitchen for some awesome smoothies?

Leave a comment below…

To your health journey success,


P.S. Get a Healthy Lifestyle Coach to help you Get Healthy, Lose Weight, and have FUN. Join me by Clicking Here!

Posted by Amber Keinath at 7:40 am Tagged with: ,

Friday’s Favorite Recipe: Raw Chocolate Banana Dessert Pieces

Recipes 6 Responses »
Sep 232011

Happy 1st day of Fall. I really am going to miss seeing the changing leaves and all the fall colors.

Here in Arizona, it is far from looking like fall (everyone tells me it won’t ever look like fall here). We are still over 100 degrees at the end of September! As this is my first year away from the Midwest in 7 years, I don’t completely want to miss out on this fun season.

Please send me your favorite fall photos to amber@amberkeinath.com or simply tag me in the photo on facebook or twitter. Include what you like most about fall or attach your favorite healthy fall recipe to be featured on my “fall favorites” blog post!

Because all around me there is only sun and heat, I am bringing you a yummy frozen dessert you can enjoy all year long! I don’t know about you but I used to eat ice cream even in snow storms (until my healthy days). Who doesn’t love chocolate all times of the year?

This recipe is a great one to make for your parties. Don’t worry; you don’t have to tell your friends it is actually a healthy raw/vegan dessert!  They probably won’t believe you anyway.

Get going and treat yourself to some chocolate today!

 

 

Raw Chocolate Banana Dessert Pieces

  • 2-3 large bananas
  • 1 cup of hazelnuts
  • ¼ cup of carob powder
  • ¼ cup of agave nectar
  • ¼ tsp. ground cinnamon

Directions:

  1. Mix carob powder, agave nectar, and cinnamon together in small bowl.
  2. Put hazelnuts into food processor until fine pieces.
  3. Cut banana into thin slices.
  4. Dip a banana slice into the chocolate. Cover with chocolate.
  5. Transfer into nut pieces and cover or transfer unto tray and sprinkle top with nut pieces.
  6. Place the tray of finished dessert pieces and let chill for 2-4 hours.


Question of the Day: What is your favorite fall activity? Leave me a comment below!

To your health journey success,


P.S. Get a Healthy Lifestyle Coach to help you Get Healthy, Lose Weight, and have FUN. Join me by Clicking Here!

Posted by Amber Keinath at 10:02 pm Tagged with: ,

14 Tips for a Healthy and Eco-Friendly Bedroom

Eco/Sustainable, Tips & Tricks 2 Responses »
Sep 132011

In recent years, making sure your family is as healthy and eco-friendly as possible has become very popular. A few years ago I really had no desire to be eco-friendly and really didn’t know of ways to be healthy besides exercising and having healthier eating habits.

The more I have studied up on these subjects, the more I find out how clueless I was! It can get kind of scary when you learn about all the dangers of the environment right in your own home.

Now that my husband and I are in search of our first home and I start envisioning how I am going to decorate and furnish this home, I have decided to share with you ways to clean up your environment and maybe become a little eco-friendly starting with the bedroom!

 

organic cotton

Here are the top 14 tips I have found through my research that will help you create a true bedroom oasis:

  1. Refurbish antique furniture or buy furniture that is made with renewable materials. Do not buy furniture that is made of particleboard or composite wood due to the glue and chemicals used. These chemicals include formaldehyde which is a known carcinogen and some studies have linked it to the development of allergies and asthma.  This also applies to upholstered furniture due to the flame retardant that is used that emits formaldehyde vapors.
  2. Choose bare floors with rugs made of natural fibers to help decrease the amount of allergens present in your house.
  3. When it comes to choosing curtains, choose natural fabrics such as organic cotton, canvas, linen, or hemp to cut down on allergens and harsh chemicals. Curtains are great dust collectors so make sure to buy washable fabrics.
  4. When buying blankets to keep warm during the long winters, choose natural linens such as wool, organic cotton, linen, or hemp. Do not dry clean blankets because some of the chemicals that are used have been linked to various cancers. If you do choose to use an electric blanket, warm up your bed before you climb in and then turn the blanket off. Electric blankets create an electromagnetic field as you sleep.
  5. Choose fabrics such as organic cotton, wool, buckwheat, or natural latex when you buy pillows. Regular pillows are often made of foam which can contain flame retardants.
  6. Sheets should be 100% organic cotton and not contain any dyes. Make sure it isn’t treated with formaldehyde or any other chemicals. Do not buy permanent press sheets because it contains formaldehyde of which vapors you will inhale when you sleep. Remember, your skin is your largest organ in your body and will absorb anything that comes in contact with it. Be careful what dyes and types of fabric you want touching your skin!
  7. Did you realize that you should pay attention to what type of mattress you are sleeping on? You should choose a mattress made of organic materials. It is quite common for mattresses to contain flame retardants which are carcinogenic, reproductive toxicants, and endocrine disruptors. It has the flame retardant because of the foam which is made of petroleum-based products which are flammable. Wool is a natural fire retardant that is great for mattresses or even mattresses that are cotton filled. Savvy Rest is a great choice for organic mattresses that are made of latex.
  8. Choose organic cotton mattress pads which will cut down on dust mites.
  9. Choose air filtering plants. Visit NASA website for more information on best plants to choose.
  10. Change your air filter on a regular basis to decrease allergens and purify the air.
  11. Keep windows open for better air quality. Cross ventilation is a plus. Outdoor air is typically cleaner due to all the chemicals and dust that are found in furniture, fabrics, and other products in your home. Choose an air purifier or vacuum with a HEPA filter.
  12. Choose low/no-VOC paint for walls, furniture, and ceiling to cut down on chemical pollutants in your home.
  13. Wash your bedding each week with fragrance free detergent to decrease mold, mildew, and dust mite accumulation.
  14. Choose a stylish ceiling fan to help circulate the air in your home which will help with cross ventilation when you have your windows open. Choose one made of renewable natural materials. You will also save on your electricity bill!

Ceiling fan with light

Do you have any thoughts or more tips to add? Leave me a comment below!

 

Today’s question:

What is one way you can improve the health of your bedroom starting today?

 

To your health journey success,


P.S. Get a Health Coach to help you Get Healthy, Lose Weight, and have FUN. Join me by Clicking Here!

 

 

Posted by Amber Keinath at 11:18 pm Tagged with: ,

Summer 2011 Fashion Fitness Fun- Top Picks

Beauty/Style, Pregnancy/Mom, Tips & Tools No Responses »
Jul 112011

It has been a while since I have added a blog post on here! I have been busy visiting family, moving across country, and exploring the new territory!

I decided that since I am still busy with this summer traveling/moving fun, I would keep this blog post short and sweet. There are only 3 categories of top fashion picks for all you mamas out there this summer season: best all around tank top, best running shoe, and best in maternity fitness. (BTW I don’t get anything for recommending these)

 

Best All-Around Mama Tank Top

The Get Focused Tank from Lululemom.com which offers great support, comfy straps, and enough room for a great yoga workout! Although it comes in a few different colors, one of the negatives about it is that the colors could be a little more varied and cuter :)

 

 

 

Best Mama Running Shoe

Adidas Supernova Glide 3 which is super comfy and cushy with great support. The only negative is that it does feel a little bulky but overall its a cool new shoe! It also comes in a lot of different colors which is a huge plus in my book!

 

 

 

Best in Maternity Fitness  

Blanqi: the ultimate best belly support tank that helps support your growing tummy by easing the weight of your baby while you are working out (or just all the time).

 

Check out this video from the busy budgeting mama about the Blanqi:

 

I want to hear what you think about these 3 products for moms during or after pregnancy.

Do you have any others that you would recommend for other mothers? Let me know by leaving a comment below!

 

To your healthy & fit life,

P.S. If you have a question about fitness, nutrition, healthy living in pregnancy and in life, send your question to Amber.

 

Posted by Amber Keinath at 7:11 pm Tagged with: ,

Ask Amber: Can I exercise during Pregnancy?

Pregnancy/Mom 2 Responses »
Apr 202011

For today’s post I am going to my “mailbag” and answering a question from one of my readers! The question for today is all about exercising during pregnancy!
 
Question:
 
My mother and aunt told me to stop exercising now that I am pregnant because pregnant women are supposed to take it easy and shouldn’t exercise, but my doctor recommended that I keep active. So, is it okay to exercise during pregnancy?
~ Melanie C, Michigan.
 
Amber’s Answer:
 
This is a very common question that I get. Back in the 1950s and 1960s, doctors told pregnant women they should walk no more than 1 mile per day and to rest for the duration of the pregnancy. I think I would go crazy being expected to sit around all day for 9 months! Doctors at that time were concerned that exercise caused birth defects and miscarriages but research has since contradicted this. Since the 1960s there has been hundreds of research studies conducted that have shown the many benefits exercise has for the pregnant woman. Thankfully we are no longer expected to lie in bed for 9 months and are able to still engage in many of the activities that we could do pre-pregnancy.
 File:Expecting mother.jpg
There numerous benefits of exercising during pregnancy include:

  • Decrease in pain during contractions
  • Decrease in pregnancy discomfort
  • 75% less chance of C-Section due to complications
  • 35% less need for pain medications during labor
  • 55% less need for pitocin
  • 75% less chance of maternal exhaustion during labor
  • Decrease time in labor
  • Decrease mom’s risk of complications
  • Improve sleep
  • Improve energy level
  • Decrease stress
  • Decrease risk of postpartum depression
  • Increase healthy baby development during pregnancy
  • Improve nutrient delivery and removal of toxins to and from baby
  • Improve post pregnancy recovery
  • And many more!
     

I have to issue a word of caution. It is still crucial to get clearance from your doctor or midwife before exercising to make sure your pregnancy is healthy enough for exercise.
 
When you do get the “all clear” from your doctor or midwife, be sure to exercise in a well ventilated room and to stay hydrated. A good rule of thumb is to drink a cup (8oz) of water for every 15 minutes of exercise. Oh, it might be smart to workout in a gym, your home, or in a park where you are always close to a bathroom.
 
There are so many great benefits of exercise during pregnancy that you are probably ready to just get out there and get moving! These benefits are great motivating factors; that’s for sure! However, it is very important that you don’t exercise during pregnancy and talk to your doctor or midwife if you have any of the following conditions:

  • Ruptured membranes
  • Premature labor
  • Persisitent bleeding after 12 weeks
  • Poor fetal growth
  • Multiple-birth pregnancy
  • A history of 3 or more miscarriages
  • A history of preterm labor
  • Dilated cervix
  • Pregnancy-induced hypertension

 
Finally, when you do start exercising while you are pregnant, you must watch for these danger signs and seek your healthcare provider if any of these develop:
 

  • Pain
  • Excessive fatigue
  • Overheating
  • Dehydration
  • Contractions
  • Dizziness
  • Dyspnea
  • Headache
  • Increase in leg swelling
  • Muscle weakness
  • Vaginal bleeding/leaking of amniotic fluid
  • You can’t feel your baby moving

 
In summary, you can exercise during pregnancy and there are a ton of benefits to exercising during this special time. However, it is more important than ever to have the permission of your doctor or midwife and that you listen to your body and stop exercising if you experience any discomforts. Enjoy the special time of your pregnancy!
 

Next Steps:

  • Leave me a comment below and let me know what you think about these benefits, if you are going to exercise during pregnancy, and what type of exercising you will be doing during pregnancy.
  • Share this post with your girlfriends JGet Clearance from your doctor or midwife to exercise and start working with a personal trainer who is certified in pre/postnatal exercise.
  • Enjoy your healthy and fit pregnancy!
  • Any questions? Contact me! by emailing me at amber@amberkeinath.com

 
To your healthy & fit life,

P.S. If you have a question about fitness, nutrition, healthy living in pregnancy and in life, send your question to Amber.

Posted by Amber Keinath at 6:39 pm Tagged with: ,

How to have Fun while Losing Weight

Tips & Tools, Weight Loss 3 Responses »
Apr 062011

Have you ever tried to lose weight but couldn’t stick with it because it was too dang boring? There are more diets and weight loss plans out there than every before.

However, there is a great majority of them that limit what you can eat or make working out so hard who the heck is going to stick with it for longer than a few weeks or even a few days?
 
With almost ¾ of the American population overweight or obese, and the majority of these Americans trying to lose weight, it is no wonder that practically every week there is some new “hot” diet or weight loss product to his the market.
 
The weight loss industry is HUGE! There is one problem: Americans are still getting fatter. These products and diets are not helping American’s lose weight and keep it off! They are setting everyone up for yo-yo dieting and not for lasting healthy results.
 
So, should you give up on losing the weight altogether? Absolutely not! It is important to learn what you must do to live a lifetime of health!
 
Are you currently looking to lose weight and be able to keep it off, but don’t know where to start? Here is a list I have put together to help you determine the best strategies for keeping you motivated and enjoying your new healthy life!
 
Try Something New
 
The key to having fun while getting healthy and losing weight is to try something new. Have you tried that new workout class at the gym? What about joining a sports league in your community? Have you considered experimenting in the kitchen with whole foods?
 
By trying something new, you are opening yourself up for a healthy and enjoyable life. Losing weight and getting healthy does not have to be boring. Health food does not have to be gross. Experiment! By trying different things, you will find areas of healthy living that you didn’t realize you enjoyed so much. When you find something you do like and have fun doing, you will be more motivated to stay healthy! You never know if that new workout class will be your favorite thing to do during the day!
 
Meet New Friends
 
There is nothing better than getting social and meeting new people. You can learn so many things from people and they can help keep you motivated. Some of the people I have met at the gym have proven to be the best motivators and encouragers. They have also shared some great tips that have helped me take the next step to getting healthier!
 
Get Support
 
In addition to meeting new friends, look around you at the people you are surrounded by on a daily basis. In order to best reach your goals, it is important to get support. Find a friend that will help keep you motivated and on track to reaching your goals. It is so easy to get distracted and make excuses, but if you have a friend to hold you accountable, it is very difficult to not reach your health or weight loss goals.
 
Have you ever tried using a friend as a gym buddy? This will help both of you stay accountable by working out together. Who wants to let your friend down by skipping out on a workout?
 
The best support and motivator is a weight loss community! They have so many resources and tools and people working to help each other be successful!
 
Support a Good Cause
 
Whenever we are working toward our goals, it is always a great thing to be able to give back to the community or to a great cause. Look for community activities such as a run/walk that will keep you motivated to train for and will support a great cause.

Set and Track Goals
 
There is no successful person who has not set goals. You have to know where you want to be in order to get there. How much weight do you want to lose? When will you lose it by? Write it down and keep it somewhere you will see it often.
 
Meal, Fitness, and Progress Trackers
 
Trackers are great for keeping you honest about carrying out your action plan that will lead to your ultimate weight loss. This way you can look back and see how you are doing and how you can improve in order to reach your goals.
 
BMI and Metabolism Calculators
 
Calculators are great tools to determine where you stand and what you must do in order to reach your ultimate health. A BMI calculator gives a general guideline of what your goal weight should be to decrease your risk for chronic diseases.

Metabolism calculators are great for helping you determine about how many calories you burn during the day which can help you determine how many calories you should be eating during the day in order to lose weight! Remember that 3,000 calories equals 1 pound.
 
Reward Yourself
 
When you have been great at working so hard toward your goals, it is important to reward yourself for being successful when you hit certain mile markers. However, this does not mean reward yourself with food which would derail your weight loss goals. This means setting up rewards such as a new book, clothes, or a massage. What will be your reward for reaching your goal?
 
Prizes
 
Any weight loss transformation is not complete without awesome prizes! There is no greater motivator than awesome rewards for reaching your goals. 

Community
 
Joining a weight loss community is probably the most beneficial way you can reach your weight loss goals. It provides the weight loss support, prizes, trackers, planners, weekly success calls, recipes, weight loss success products, and fun times that will help you become successful!
 
Look for a community with a great cause you can support while you are reaching your goals!

To your health, life, and prosperity,

Posted by Amber Keinath at 6:16 am Tagged with: , ,

Is Mindful Eating the Key to Ultimate Weight Loss?

Healthy Eating, Nutrition 101, Weight Loss 2 Responses »
Mar 312011

File:Happiness is Double Fries.jpgHave you found yourself reaching for that candy bar or for that cookie, looking around you making sure no one will catch you? Hey, if no one else sees you, it doesn’t count, right?
 
What about eating while you are watching TV or a movie only to find that bag empty only halfway through the show?
 
Or, maybe you can relate to the woman who beat up her inner self after giving into that extra piece of cake that was tempting her?
 
If you find yourself related to one or all of these scenarios, don’t worry! We have been there! No matter who you talk to, whether they have been fat or skinny their whole lives, we have all had our share of an unhealthy relationship with food.

With weight loss products and stick thin celebrities plastered all over the media, it is extremely difficult to maintain complete sanity when it comes to food.
 
However, mindful eating may be the key for keeping a healthy control over your food and not letting the food control YOU!
 
First, it is important to get your brain in control of your stomach by asking some questions before you eat something you will regret!

  • Are you truly hungry?
  • Is this food actually contributing to your health?
  • How will you feel after you eat this?
  • Am I eating this because it is staring at me?
  • Amy I doing this because I am bored, depressed, anxious, etc?

 

These questions may feel like simple or dumb questions to ask, but you must study up on your eating behaviors in order to start being in control! Any successful weight loss program will have taking control of how you think about food, fitness, etc first in the process!

 
Here are the top 5 key points for controlling your eating behaviors:

 
Eat while you are sitting at the table.
 
Are you guilty of eating at the couch or in your car? I know I am! It is so easy in our busy lives to skip the time consuming “dinner around the table with the family” but it can actually be hurting you more than you realize.

When you are not at the table, you are focused on eating quickly and your mind is focusing on something else. This often leads you to eating way more than what would satisfy your tummy leading to weight loss over time!
 
Keep the food dishes in the kitchen so you will be forced to get up from the table to get seconds.
 
Ever thought you wanted seconds? By keeping the prepared food over in the kitchen while you are sitting at the table, you are forced to be more mindful of the food in front of you and if you are truly hungry. It is a lot easier to dish yourself some more food because it is staring at you right there on the table.
 
Do not multitask while eating.
 
When we have our focus on something besides our food, like the TV, we tend to not pay attention to what and how much we are eating. We also do not truly enjoy our food. Spend some time paying attention to what you eat. Food is meant to be enjoyed, not something to be ignored while doing something else.
 
Eat slowly and enjoy your food.
 
By eating slowly you are able to truly enjoy the tastes and textures of that awesome food in front of you. You are more satisfied with your meals and are more mindful of what you are putting into your body. ENJOY!
 
Choose quality over quantity.
 
When you are eating food, are you paying attention more to how much food you have or more over the quality of food that is in front of you? Not all food is created equal. In our society today, there are more processed foods and chemicals in our food supply than every before. The issue is these are high in calories and lower in nutrients.

The key to a healthy life rests in the nutrients, not just getting enough calories into your body. The body needs more nutrients than calories in order to repair damage and function to optimum efficiency. Give your body what it needs to thrive!
 
In order for you to reach your weight loss goals, it is important to get a handle on your relationship with food and what you tend to put into your body. The key to a long and healthy life rests with your food.
 
In order for us to get healthy and by doing so, lose weight, we need to start focusing on nutrient quality of our food and not so much on the calories or fat, protein, carbohydrate content of the food. If we focus on eating more food that is higher in micronutrients such as vitamins, minerals, etc. we are setting ourselves up to getting more health benefits per calorie buck and less overall calories.
 
Choose fresh whole foods for 90% of your daily calories and try to limit processed foods to the smallest percentage of your daily food intake that is possible!
 
It is now YOUR turn to get healthy and lose weight!
 
What has been your biggest struggle with weight loss? Leave me a comment below and let me know!
 

To your health, life, and prosperity,

 
P.S. Mike just lost 77 pounds in 90 days! Next is YOU!
http://amberkeinath.bodybyvi.com

Posted by Amber Keinath at 5:15 pm Tagged with: ,

How to Choose a Gym Perfect for You!

Getting Started, Healthy Fitness, Tips & Tools, Weight Loss 8 Responses »
Mar 252011

File:Highgrove Gym.jpgSearching for the right gym to become a member of does not have to be intimidating if you do your research first and know what to look for when you start visiting the different gyms.

Cities can have thousands of different gyms to choose from, so how do you know which gym will help you reach your goals the best?

The first thing you must do is to right down your goals.

Do you want to lose weight or are you looking to build your strength and get toned? Are you looking for more classes or more weight machines?

Before you even go driving around trying out different gyms, it is important to get your ultimate goal in place first.

Next, it is important that you don’t just join a gym because your best friend is a member there. Even if the gym is having a great promotional discount for new members, it is important that you shop around and find the best gym for your pocket book that will help you achieve your health goals.

So what are the top 10 things to look for when shopping around for YOUR gym?

Location and Hours

In order for you to have the best chance at visiting the gym frequently and therefore having the best chance of reaching your health goals, it is important to choose a gym with a convenient location and hours that fit your schedule.

One rule of thumb is to only choose a gym within a 2 mile radius of your home. The close the gym, the more likely you are to attend on a regular basis. Different gyms have different operating hours which means you can pick and choose a gym that is open during the hours that are most convenient for you to go.

If it has normal business hours and you work a full time job, it might make it near impossible to work out during the week.

Friendly Staff

The staff can set the tone for your entire experience. If you want to succeed in reaching your goals, it is important to choose a place where the staff is friendly. When visiting the gyms, observe what the staff is doing.

Are they helping out the other members or are they just sitting around talking to the other personal trainers?

The staff is the key to answering any questions you may have about the equipment or any questions that may come up later on down the road that is key for your overall success. Make sure you are setting yourself up for success and not some more failure.

Cost

What is the point of joining that awesome popular gym when it is just going to kill your finances? It is better to join a smaller gym that won’t break the bank but will give you the encouragement to keep going at it!

Make sure you look for hidden costs such as initiation fees, length of commitment, cancellation fees, etc.

The other thing to be aware of is at the bigger gyms, you are most likely paying more due to the wide array of amenities, many of which you probably do not need. Take a look of what you really need in a gym.

Additional Benefits of Membership

Gyms come in all shapes, sizes, and amenities. Make a list of the amenities you would like in a gym and stick with it. You probably do not need all the extras which sound great but are they truly necessary for your budget?

Some possible amenities that gyms include are kid programs, classes, spa services, and nutritional counseling. Choose the gyms that have what you want but beware you aren’t paying for all those fancy services you don’t need.

Enough of Your Equipment

The best way to make sure you are joining a gym that will have open equipment at the times you will be working out is to visit and get the tour of the gym during that time. Take a look around to see if they have the equipment that you want to use and that it is open during the times you will most likely be using them.

Personal Training

The majority of gyms out there offer a free personal training session with every new membership. Take advantage of this even though you may already consider yourself a fitness expert. It is always a great idea to run things by another fitness expert.

The other benefit to taking advantage of this session is that someone else is there watching your form and making sure you are doing the exercises correctly which will help prevent injuries.

Classes Available

Classes at the gyms are some of the most fun ways you can get a great workout without the boring tradition of running on the treadmill. Take a look at the different classes offered and if any of them sound interesting to you.

They may be a great way to boost your workout when you are feeling bored or that you have hit a plateau. Some great classes to try are piyo, Pilates, yoga, Zumba, Turbo Kick, and many more!

Experiment and have fun!

Type of Gym

There are many different types of gyms available such as sports focused gyms, women only gyms, gym and spa, etc.

Some of the specialty gyms may cost more, but if it meets all your needs to get the results you want and it does it in an appealing way, it may be worth the small added fee. If you are a woman who hates working out at a gym, it might help boost your motivation and self confidence to be able to work out with only other women.

Try to find that one thing you could have in a gym that will help you best reach your goals.

Showers, Locker Rooms, Childcare, etc.

One of the best things you can do while looking around a gym before signing up for a membership is to really check out their showers, locker rooms, and childcare rooms. Make sure these rooms are very clean. These are most likely to be the dirtiest areas and if they are clean, you can rest assured that the gym overall will be a cleaner place.

Who wants to work out in filth? Make sure they also have spray bottles to clean equipment after use and that people actually use them!

Get a Buddy

And there is nothing better than a gym that helps to keep you motivated to reach your goals than a gym that you visit with a friend. Having a gym buddy will further motivate you to go work out and will make it a lot more fun!

Well, those are the top 10 things to look for when shopping around for your gym of choice. It is important to choose a gym that will best help you achieve your goals. What’s the point of joining a gym because you heard it was good, but then it is dirty, it is too busy that you can hardly every get on equipment, and they have no extra amenities that you would like in order to best meet your needs?

What do you think of this list? Is there anything else you would add to this list to help someone else choose a great gym? Leave a comment below and let me know!

To your life, health, and prosperity,


P.S. Get Healthy, Lose Weight, and have FUN with a 90-Day Challenge. Join me by Clicking Here! Find and connect with me on my Facebook fan page and on Twitter!

Posted by Amber Keinath at 6:56 pm Tagged with: ,
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