Stay-Fit Everyday Rituals To Slim Down and Shape Up

Stay-Fit-Everyday-Rituals-To-Slim-Down-and-Shape-Up.jpg

Getting in shape, losing weight and feeling great is all about creating a healthier lifestyle. You may develop some rituals you follow on a daily basis that will help you in achieving your fitness and wellness goals. Rituals, like keeping hydrated and walking instead of jumping in the car at every opportunity can make a difference. Here are seven rituals that will help you to be the most healthy, optimal you. Stay-Fit Everyday Rituals To Slim Down and Shape Up letsregale.com

1. Keep a Glass of Water Next to You

Water is so important. Every single cell, tissue, and organ in your body need water to function. The human body will not survive long without water, so not surprisingly, there are many benefits to keeping your body well-hydrated. Drink plenty of water throughout the day to stay hydrated, eliminate toxins and get rid of the bloat. By keeping a glass of water next to you at all times, you will be reminded to keep hydrated. So drink to your health, weight and aiding your digestive system.

2. Do Not Skip Meals

Not only will skipping meals cause you to have mood swings but it will slow down your metabolism, potentially storing excess body fat. When you skip meals, you feel hungry and ravenous. By eating balanced mini-meals throughout the day, you will have more energy and never feel hungry again. The bonus is that you will boost your metabolism.

3. Eat Your Greens On The Daily

Add some green into your life to increase your fiber, minerals, and vitamins. You will speed up your digestive tract, increase your metabolism and also just feel so much better overall. Make this part of your daily ritual and you will see amazing results.

4. Schedule Your Workouts Every Day And Live By Your Calendar

How many times do you skip your workout because you are tired, busy or just not feeling up for it? Hopefully, your answer was never but if you are like most, this does happen. It's so easy to come up with different excuses when you're feeling unmotivated. Change your daily lifestyle and schedule your workouts to be nonnegotiables. This meaning that no matter how busy, bored, tired or whatever your excuse might be you will still get it done. (Don't be a flake to yourself!)

5. Pick Up The Pace Wherever You Go

There will be times when you can't fit in exercise, so you have to figure out a way to make it work. Pick up the pace wherever you go. This is a tip I picked up from Maria Menounos in which she calls "convenience conditioning." The two block walk to your car can be a total waste of possible energy expended by strolling there. Instead speed walk to your car.

6. Graze but Don’t Gorge

Fact: Eating is 80% of your efforts. Graze at meal times rather than gorge at the end of the day. A great tip is to eat on salad plates because dinner plates are too big. By sticking to portion control regularly, your body will have less to digest at a time, boosting your metabolic rate. And, when you eat mini-meals throughout the day, you won't be hungry for one gigantic meal at the end of the day.

7. Get Your Beauty Sleep & Go To Bed Earlier

Getting to bed earlier is not always easy, especially if you have a busy life that seems to go nonstop all day. But, getting to bed earlier will allow you time to catch plenty of zzz's and your body to recover from the day. If you want your body to perform at its best, sleep is ultra-important. So aim for 7-9 hours of sleep every night.

Life is what you make of it so make today a better day than yesterday. With these everyday rituals, you will slim down, shape up and feel incredible. Life is all about choices so choose to better your health each and every day.

How To Change Your Body Composition From Skinny-Fat To Lean & Strong

Lift-That-Booty-With-This-Workout.jpg

I'm sure you've heard the term "skinny-fat." Being skinny-fat is very common among women and men alike. And, you're probably wondering what skinny-fat means? While you have a thin, lean appearance and look fit in clothes, you actually have low muscle mass and a high body fat percentage. So, a normal BMI but high body fat percentage. I knew this all too well and used to fall in this category. strong not skinny letsregale.com

Often skinny fat people don't have to lose a ton of fat, but they need to gain quite a bit of muscle to compensate for their body fat percentage. This could mean gaining weight from a scale perspective. But, how do you get rid of your own skinny-fatness?

There are risks to being skinny-fat

In our culture, it's tempting to embrace simply being skinny because, based on appearances alone, you look great. But appearances are not everything. Just as being obese comes with an array of health risks, having too much body fat and too little muscle poses similar risks. High blood pressure, high cholesterol, high blood sugar are all risk factors for many diseases. While the amount of fat might not be high, it could be tucked away as visceral fat, which means it's dangerously surrounding your internal organs. Just remember that looks can be deceiving and a crappy diet composed of processed sugar may not be showing up on your waistline but instead could be wrecking your health overall.

Cut Back on Cardio

One of the causes of being skinny-fat comes from too much cardio. It may seem counter-intuitive but burning too many calories while endurance training will burn fat as well as muscle. Muscle is a highly efficient source of energy, and if you're burning too many calories, not eating sufficient calories and neglecting resistance training, you're not going to see gains in body composition. A lot of cardio is a great if you need to lose a lot of fat but not good if you want to reverse your body composition.

...And Focus On Resistance Training

Instead of focusing on endurance training, turn your energy and focus to resistance training. This includes lifting free weights, using weight machines, and classes like TRX or megaformer sessions that involve strength training and isolated muscle movements.

Lift Heavy

We, women, are afraid to lift heavy weights because of the fear of bulking up or possible injury. Rest assure that you're not going to end up looking like John Cena or the Incredible Hulk by lifting. With proper guidance, there's no reason to neglect to lift. Women will not gain bulk without extreme dedication and diet supplements (including steroids). Lifting heavy builds muscle, not just strength. Building lean muscle will amp up your metabolism, and your body will be much more efficient at burning fat. If you're interested in gaining muscle, lifting is the way to go.

Calculate and Eat Your Macros

Have you heard of the 80/20 rule? This is especially true with diet and exercise. Diet is 80% of the effort and crucial when changing your body composition. You need healthy carbs for energy, protein to keep and gain muscle, and fat for proper nutrient absorption. Don't stress too much but make sure you're getting a suitable amount of each macronutrient at meal time for your specific needs! Also, remember that calories are just as important and too little means your body will burn muscle for energy, reversing all your hard work. Not sure how to calculate your macros? Here's a great resource for this very purpose. Calculating them, you'll probably be surprised at how undernourished you are.

Measure The Inches And Not The Lbs.

We are all guilty of being slaves to the scale. Stop it! Seriously. Through that shit out the window. Why? Because what the scale says isn't the end all. And, it's not a great way to track your efforts. When you're on a fitness journey, specifically one that's focused on gaining lean muscle mass to be healthy and toned, you're going to most likely gain weight. You see, muscle weights more than fat and takes up less room to store. Instead, focus more about how your clothes fit and the changes you see in your body. You can lose 2 inches around your waist, and thighs yet weigh the same on the scale.

Focus On Different Muscle Groups

It's easy for us women to forget to tone and strengthen certain muscle groups. Particularly the arms, shoulders and back. The traps are the massive muscle group along your shoulders and upper back, which help keep you upright and effect the range of motion in your shoulders and neck. Don't neglect any muscle group as they are all important in how your body moves and performs basic functions

So there you have it, some important ways in which you can change your body composition from skinny-fat to lean and strong. Do you have any fitness tips to add? Share them with my on Instagram by tagging your photos with @valeriefidan!

Blast Fat And Get Fit With This Basic Jump Rope Workout

jumpping-rope-for-beginners.png

Did you know that jumping rope (skipping rope) is an awesome way to do interval training, whether you’re a beginner or a jump rope master? It's such a powerful workout tool that is often forgotten about. Jumping rope builds cardio fitness, balance, agility and bone strength. It's also one of the best go-anywhere fitness accessories, fitting easily into even a cramped carry-on. basic jump rope workout letregale.com

It requires a lot of coordination and really works your cardiovascular system. You jump explosively and spin the rope faster to pass it beneath your feet twice. You're moving constantly. This works your muscles harder and pushes your cardiovascular system towards its upper limit.

Want to jump rope but don't know where to start? A simple routine as a beginner could look like this:

  • 20-30 seconds of jumping
  • 30-60 seconds of rest
  • Repeat 6-10 times

You'll want to make sure you give yourself enough recovery time between intervals to slow your heart rate down and catch your breath. (And a sip of water!) Start with fewer and shorter intervals with more rest time, and work your way up to doing more intervals for a longer period of time with less rest.

You Might Also Like... Burn and Firm With Jumping Rope

If you don’t have a timer or don’t want to pay attention to a clock, you can count 50 rope jumps and then rest until you’ve slowed your breathing and rate to a comfortable level, then repeat. Personally, I love us ring apps like GymBoss, which allow you to create timed intervals.

basic jump rope workout letregale.com 2

Get the tools... If you are looking for a great quality jump rope, I personal love the Kinzi™ Jump Rope and Athletic King Leather Jump Rope (pictured). I also use the GymBoss for setting intervals instead of having to use a stopwatch or keep looking at your Fitbit timer.