He Who Indulges – Bulges
I’ve worked with people who eat for emotional reasons. It’s easy to do. If you’ve had a bad day, you deserve a treat, so you pile up ice cream in a dish and drizzle with chocolate to make everything better. Before you know it, every day is a bad day. If your feelings have been hurt, you go to a donut for solace or rejoice with a cupcake or two. It’s time to imprint in your memory the phrase, “He who indulges – bulges.” Remember it the next time you reach for your favorite happy, comfort or angry food.
Just this one time won’t cut it either.
Sure, you’ve been faithful to your healthy eating for almost two days, so it’s okay to have a milk shake “just this one time.” Before you know it, just this one time happens at least once a day or more. When you’re learning to eat healthier, it’s all about changing old unhealthy eating habits. It’s hard to stick with at first if you’re giving yourself a pass every few hours. While healthy eating is versatile, focus on sticking strictly with the program for at least thirty to sixty days until you’ve formed some new habits.
I’ll exercise twice as much tomorrow.
Do you want to skip a day of exercise and double up the next day? It doesn’t work that way. You have to be consistent to get results. Not only will you lose some ground, if you double up, you face the potential of overdoing your workout and facing injury. Speaking of injury, always check with your doctor before starting any fitness program. Schedule your workout every day and keep it as you would any appointment. Whether you’re working out online or in person, developing a habit of fitness is the goal.
I messed up already so why bother trying?
Everyone has setbacks, but that doesn’t mean you’ve lost the battle. When Thomas Edison was asked about the 10,000 failures he had trying to create a long burning light bulb, he said, “I have not failed. I’ve just found 10,000 ways that won’t work.” You won’t have to have 10,000 setbacks to find the right way to look and feel your best. Just be a winner and stick with the program.
- Everyone goes through problems when they want to give up. That’s why I created Team Worx Fitness, because I’ve gone through those problems myself. We’re always here to encourage and believe in you, even when you can’t believe in yourself.
- You’ll be surprised at how good you feel the longer you workout. That increased energy level is a powerful driving force.
- Food will taste different the longer you eat healthy. Food with added sugar blunts your taste buds, so you have to eat more sugar to get the sweet taste. When you eliminate food with added sugar, your taste buds recover and fruit will taste deliciously sweet. It boosts your enjoyment of other healthy food, too.
- If you want to feel and look your best, but still aren’t unsure, dip your toe in the water of fitness and try our five days for $5 option. It’s an easy way to get started. Every journey starts with the first step.
For more information, contact us today at Team Worx
Become Your Best YOU This Year
Do you want to make this year different, one where you really take charge and change your life for the better? We can help you do that at TeamWorx Fitness in Alexandria, VA. We will show you the steps to take to become your best you, the version of yourself that you see in your head. It’s possible, but only you can do it. We’re a team, which is why we’re called TeamWorx Fitness. We provide the information, help and encouragement and you provide the effort.
Start by learning to eat healthier.
Eating healthier isn’t dieting. It’s making smarter choices when you select your food. Maybe you’ve tried diets before and failed. Most people have. That’s because they always leave you feeling deprived and hungry. Even worse, they always end, sometimes successfully with pounds lost and sometimes with a shake, fries and a double burger with cheese and bacon. Learning to make smarter choices, like eating brown rice instead of white rice, can save calories and boost nutrition. Once you start making better food choices, it becomes part of your lifestyle and never ends.
It’s time to get your body moving.
Do you ever envy those people that seem to have unlimited energy and are born with great bodies. That could be you, but not without an effort. We’re here for you every step of the way to encourage you to reach your goals, but we can’t do it for you. You have to get up and get your body moving and conquer your issues one exercise at a time. The more you workout, the more you’ll amaze yourself at just how much you can do.
A new you, the best version of yourself is always changing and doesn’t happen overnight.
Once you get on the road to fitness, you’ll be surprised at just how much you CAN do. While it takes true commitment initially, once you see the changes, you’ll want to make even more. You’ll feel how great it is to be strong and flexible and enjoy activities without having to stop to catch your breath. You’ll also see inches melt away and that fat replaced with toned, lean muscle tissue. Your success is what makes it all worthwhile for both of us.
- Eating a healthy diet doesn’t mean you never get to have another piece of birthday cake or an order of fries. It just means you won’t eat them very often and will stick with portion control.
- You can dip your toe into the fitness water by giving us a try. For just $5, you’ll get five days of workouts, meal plans with a grocery list and recipes, accountability coaching and more. It could change your life forever.
- Don’t worry if you’re out of shape. It doesn’t matter where you start. The only thing that’s important is getting started.
- After just a few weeks, people will start to notice the difference, even if you haven’t lost one pound. You’ll walk taller and look more confident. That comes from improved posture and improved self-esteem.
For more information, contact us today at Team Worx
Are Certain Workouts Better During Menopause?
No matter what type of workouts you do, they all can help during menopause. The key is to get 75 minutes of vigorous exercise or 150 minutes of moderate exercise. It can be cardio workouts like jogging, riding a bike, swimming or just walking or you can use the time for strength training. If you’re doing cardio, it boosts your heart rate, burns calories and improves circulation. Just getting exercise is regularly is what is important.
Strength training, especially weig0our body makes changes and estrogen levels drop.
The estrogen helped the body maintain bone strength. It’s estimated that 10% of the bone mass is lost during menopause and if the person is inactive or has other risk factors, it can be as high as 20%. When you do strength training, your muscles tug on the bone and that sets into motion the absorption of calcium to deal with the added force and prevent the bones from breaking when muscles tug on them. People tend to gain weight during menopause and strength training can help burn fat and build muscle tissue, which requires more calories for maintenance, so you’ll boost your metabolism.
Flexibility and relaxation training, like yoga and tai chi can help with hot flashes.
Each person going through menopause has different symptoms. Some have hot flashes, while others think they have no symptoms at all, until they realize that insomnia is one of those. Exercise of all types can help the insomnia, since you sleep better at night after working out. There are also poses in yoga that can help relieve the fatigue, irritability and hot flashes of menopause.
Do something you enjoy.
If you want to relieve some of the irritability of menopause, then do something you enjoy. Having fun and staying active is what it’s all about. Maybe you love playing tennis. It’s a good cardio workout and also improves flexibility. Dancing is another exercise that can improve overall body fitness. It builds strength, flexibility and endurance, too. It can be regular dancing like you’d do on an evening out on the town or take special classes in jazz, ballet or even belly dancing. The key is to enjoy it, not necessarily to prepare yourself for a chorus line.
- You can use a StairMaster or take the frugal route and simply climb stairs regularly. I know someone that runs up and down their stairs at home as part of their workout. As your estrogen levels drop, your risk of coronary problems increase, so getting this type of cardio can keep you heart healthy.
- If you don’t have time to workout, you can combine exercise with household duties. Just do your jobs with more speed and vigor. Washing windows, doing yardwork and scrubbing the tub can actually be quite a workout when you do it that way.
- The food you eat also makes a difference in the severity of your symptoms. Eating healthy with plenty of greens, healthy fats and lean protein sources are important. Green tea, flax and oatmeal have also been shown to help relieve symptoms.
- If you’re finding it hard to stick with a program or simply aren’t sure where to start, we can help. We’ll help you create realistic goals that are realistic, specific and attainable. At The Worx, we create personalized programs for you.
For more information, contact us today at The Worx by Maia
Best Workouts For Depression
If you have a negative reaction to many drugs or simply are looking for something more natural to lift your spirits and overcome depression, there are alternatives. I often hear people in Alexandria, VA, who choose diet and exercise, plus counseling if necessary to overcome the problem. There is scientific backing that workouts for depression can help. In fact, some psychiatrists and psychologist use it as an adjunct therapy.
Exercise helps boost your circulation.
While a healthy diet and exercise won’t cure everything, it certainly can help. Health care professionals are now discovering you don’t have to take chemicals, since the body makes its own. When you workout hard, you’ll burn off the hormones of stress. Sometimes, just relieving the stress is all you need. The body also creates natural pain relievers like endorphins and has a reward system using dopamine, that also helps you feel better emotionally. The increased circulation also brings oxygen and nutrient laden blood to all parts of the body, including the brain.
You don’t have to get fancy.
If you run, you’ll get the increased heart pounding circulation, but you don’t have to run to help lift your spirits. Running 30 minutes a day can be a good prescription for mild depression. Always consult a medical professional to provide other types of counseling. Just walking more can also help lift depression. Studies show that just walking 30 minutes a day helps if you do it regularly. As you get fitter, you can increase the pace.
Bust out the weights and start strength training.
Numerous studies also show the benefits of strength training for depression relief. One study on stroke survivors studied the effects of strength training. The results were impressive. After ten weeks, the survivors had benefits from the training that included the reduction of the signs of depression. It was a combination of the exercise and the feeling of control and mastery that lifted the mood of even those most depressed. Following the progress of muscle mastery and increased strength was an important factor.
- Even milder exercise like tai chi and yoga are good for depression. The improved flexibility and slow focused movements even help people with major depression. Both have shown to make significant improvement for people that were depressed.
- If you’re not ready for formal training, turn on the music. Put on your favorite motivational music like St. Elmo’s Fire or happy songs like Sunshine, Lollipops and Rainbows are great for dancing, but you should choose your own favorite.
- Aerobic exercises tend to be the best for lifting spirits. Make everyday tasks an opportunity to get that cardio workout. Alternate between high intensity and recovery by modulating your pace.
- Focusing on exercise can also help you sleep better. The better your sleep can help you have a happier life. Include antidepressant foods like walnuts, tomatoes, leafy greens and mushrooms in your diet, too.
For more information, contact us today at The Worx by Maia
Training Ideas To Get Fit Through The Winter
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Pellentesque varius velit nec orci condimentum molestie. Sed ornare sapien ac purus pharetra, sit amet vulputate justo dignissim. Donec consectetur nunc nec quam consequat, nec maximus nunc ornare. Aenean quis arcu fringilla, imperdiet sem quis, laoreet libero. Nunc iaculis sed sapien quis lobortis. Sed nec dapibus nunc. Cras eleifend maximus sem, vitae tincidunt purus malesuada quis. In in commodo sem. Integer ultrices vestibulum nulla, ut volutpat erat dignissim sit amet. Quisque aliquam massa non lobortis sagittis. Nunc bibendum turpis eget efficitur mattis. Vestibulum tristique massa lacus, eu molestie dolor congue quis.
- Cras ornare ut diam non commodo.
- Nulla sit amet justo est.
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Integer dapibus ac mauris fringilla sollicitudin. Nullam neque metus, posuere cursus facilisis at, fringilla eu erat. Aliquam tristique, ligula id dapibus euismod, turpis purus tempor sapien, sit amet tempor orci urna ut ipsum. Quisque in turpis scelerisque, gravida nibh id, egestas lectus. In efficitur congue libero, in consequat ligula faucibus consequat. Nulla ac aliquet erat. Nullam pulvinar arcu non lectus accumsan molestie. Vivamus ullamcorper lorem id condimentum pellentesque.
Sed consectetur sed est id viverra. Cras sit amet augue aliquet, volutpat nibh et, volutpat enim. Donec nec urna nec metus tempor hendrerit consequat quis ante. Nullam scelerisque eu lorem id cursus. Etiam convallis quam eu dui porta, eu malesuada arcu mollis. Praesent ac odio eu augue bibendum iaculis. Phasellus in tellus eget sem egestas bibendum. Pellentesque tincidunt imperdiet enim vel euismod. Pellentesque in massa varius, mollis velit id, hendrerit justo. Duis mi lectus, condimentum molestie neque ac, congue varius quam. Nunc cursus sit amet nisi nec dignissim. Praesent nisl sem, lacinia eu auctor in, iaculis et ligula.
32 Secret Workouts To Strengthen Your Core
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Pellentesque varius velit nec orci condimentum molestie. Sed ornare sapien ac purus pharetra, sit amet vulputate justo dignissim. Donec consectetur nunc nec quam consequat, nec maximus nunc ornare. Aenean quis arcu fringilla, imperdiet sem quis, laoreet libero. Nunc iaculis sed sapien quis lobortis. Sed nec dapibus nunc. Cras eleifend maximus sem, vitae tincidunt purus malesuada quis. In in commodo sem. Integer ultrices vestibulum nulla, ut volutpat erat dignissim sit amet. Quisque aliquam massa non lobortis sagittis. Nunc bibendum turpis eget efficitur mattis. Vestibulum tristique massa lacus, eu molestie dolor congue quis.
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Sed consectetur sed est id viverra. Cras sit amet augue aliquet, volutpat nibh et, volutpat enim. Donec nec urna nec metus tempor hendrerit consequat quis ante. Nullam scelerisque eu lorem id cursus. Etiam convallis quam eu dui porta, eu malesuada arcu mollis. Praesent ac odio eu augue bibendum iaculis. Phasellus in tellus eget sem egestas bibendum. Pellentesque tincidunt imperdiet enim vel euismod. Pellentesque in massa varius, mollis velit id, hendrerit justo. Duis mi lectus, condimentum molestie neque ac, congue varius quam. Nunc cursus sit amet nisi nec dignissim. Praesent nisl sem, lacinia eu auctor in, iaculis et ligula.
Healthy Meals That Are Great For The Whole Family
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Pellentesque varius velit nec orci condimentum molestie. Sed ornare sapien ac purus pharetra, sit amet vulputate justo dignissim. Donec consectetur nunc nec quam consequat, nec maximus nunc ornare. Aenean quis arcu fringilla, imperdiet sem quis, laoreet libero. Nunc iaculis sed sapien quis lobortis. Sed nec dapibus nunc. Cras eleifend maximus sem, vitae tincidunt purus malesuada quis. In in commodo sem. Integer ultrices vestibulum nulla, ut volutpat erat dignissim sit amet. Quisque aliquam massa non lobortis sagittis. Nunc bibendum turpis eget efficitur mattis. Vestibulum tristique massa lacus, eu molestie dolor congue quis.
Cras ornare ut diam non commodo. Nulla sit amet justo est. Donec rutrum odio nec dapibus placerat. Etiam efficitur mattis feugiat. Cras eget consectetur ante. Proin sit amet velit lectus. Etiam eu sem felis. Mauris diam arcu, luctus id vulputate ac, porttitor rutrum nisl. Ut vehicula est ut nulla luctus efficitur. Cras gravida tortor quis arcu semper hendrerit. Aenean vel mauris quis est ultrices congue eu eget tellus. Maecenas nec consectetur erat.
Integer dapibus ac mauris fringilla sollicitudin. Nullam neque metus, posuere cursus facilisis at, fringilla eu erat. Aliquam tristique, ligula id dapibus euismod, turpis purus tempor sapien, sit amet tempor orci urna ut ipsum. Quisque in turpis scelerisque, gravida nibh id, egestas lectus. In efficitur congue libero, in consequat ligula faucibus consequat. Nulla ac aliquet erat. Nullam pulvinar arcu non lectus accumsan molestie. Vivamus ullamcorper lorem id condimentum pellentesque.
Sed consectetur sed est id viverra. Cras sit amet augue aliquet, volutpat nibh et, volutpat enim. Donec nec urna nec metus tempor hendrerit consequat quis ante. Nullam scelerisque eu lorem id cursus. Etiam convallis quam eu dui porta, eu malesuada arcu mollis. Praesent ac odio eu augue bibendum iaculis. Phasellus in tellus eget sem egestas bibendum. Pellentesque tincidunt imperdiet enim vel euismod. Pellentesque in massa varius, mollis velit id, hendrerit justo. Duis mi lectus, condimentum molestie neque ac, congue varius quam. Nunc cursus sit amet nisi nec dignissim. Praesent nisl sem, lacinia eu auctor in, iaculis et ligula.
Crossfit Tips For Absolute Beginners
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Pellentesque varius velit nec orci condimentum molestie. Sed ornare sapien ac purus pharetra, sit amet vulputate justo dignissim. Donec consectetur nunc nec quam consequat, nec maximus nunc ornare. Aenean quis arcu fringilla, imperdiet sem quis, laoreet libero. Nunc iaculis sed sapien quis lobortis. Sed nec dapibus nunc. Cras eleifend maximus sem, vitae tincidunt purus malesuada quis. In in commodo sem. Integer ultrices vestibulum nulla, ut volutpat erat dignissim sit amet. Quisque aliquam massa non lobortis sagittis. Nunc bibendum turpis eget efficitur mattis. Vestibulum tristique massa lacus, eu molestie dolor congue quis.
Cras ornare ut diam non commodo. Nulla sit amet justo est. Donec rutrum odio nec dapibus placerat. Etiam efficitur mattis feugiat. Cras eget consectetur ante. Proin sit amet velit lectus. Etiam eu sem felis. Mauris diam arcu, luctus id vulputate ac, porttitor rutrum nisl. Ut vehicula est ut nulla luctus efficitur. Cras gravida tortor quis arcu semper hendrerit. Aenean vel mauris quis est ultrices congue eu eget tellus. Maecenas nec consectetur erat.
Integer dapibus ac mauris fringilla sollicitudin. Nullam neque metus, posuere cursus facilisis at, fringilla eu erat. Aliquam tristique, ligula id dapibus euismod, turpis purus tempor sapien, sit amet tempor orci urna ut ipsum. Quisque in turpis scelerisque, gravida nibh id, egestas lectus. In efficitur congue libero, in consequat ligula faucibus consequat. Nulla ac aliquet erat. Nullam pulvinar arcu non lectus accumsan molestie. Vivamus ullamcorper lorem id condimentum pellentesque.
Sed consectetur sed est id viverra. Cras sit amet augue aliquet, volutpat nibh et, volutpat enim. Donec nec urna nec metus tempor hendrerit consequat quis ante. Nullam scelerisque eu lorem id cursus. Etiam convallis quam eu dui porta, eu malesuada arcu mollis. Praesent ac odio eu augue bibendum iaculis. Phasellus in tellus eget sem egestas bibendum. Pellentesque tincidunt imperdiet enim vel euismod. Pellentesque in massa varius, mollis velit id, hendrerit justo. Duis mi lectus, condimentum molestie neque ac, congue varius quam. Nunc cursus sit amet nisi nec dignissim. Praesent nisl sem, lacinia eu auctor in, iaculis et ligula.
Full Strength Workouts Without The Gym
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Pellentesque varius velit nec orci condimentum molestie. Sed ornare sapien ac purus pharetra, sit amet vulputate justo dignissim. Donec consectetur nunc nec quam consequat, nec maximus nunc ornare. Aenean quis arcu fringilla, imperdiet sem quis, laoreet libero. Nunc iaculis sed sapien quis lobortis. Sed nec dapibus nunc. Cras eleifend maximus sem, vitae tincidunt purus malesuada quis. In in commodo sem. Integer ultrices vestibulum nulla, ut volutpat erat dignissim sit amet. Quisque aliquam massa non lobortis sagittis. Nunc bibendum turpis eget efficitur mattis. Vestibulum tristique massa lacus, eu molestie dolor congue quis.
Cras ornare ut diam non commodo. Nulla sit amet justo est. Donec rutrum odio nec dapibus placerat. Etiam efficitur mattis feugiat. Cras eget consectetur ante. Proin sit amet velit lectus. Etiam eu sem felis. Mauris diam arcu, luctus id vulputate ac, porttitor rutrum nisl. Ut vehicula est ut nulla luctus efficitur. Cras gravida tortor quis arcu semper hendrerit. Aenean vel mauris quis est ultrices congue eu eget tellus. Maecenas nec consectetur erat.
Integer dapibus ac mauris fringilla sollicitudin. Nullam neque metus, posuere cursus facilisis at, fringilla eu erat. Aliquam tristique, ligula id dapibus euismod, turpis purus tempor sapien, sit amet tempor orci urna ut ipsum. Quisque in turpis scelerisque, gravida nibh id, egestas lectus. In efficitur congue libero, in consequat ligula faucibus consequat. Nulla ac aliquet erat. Nullam pulvinar arcu non lectus accumsan molestie. Vivamus ullamcorper lorem id condimentum pellentesque.
Sed consectetur sed est id viverra. Cras sit amet augue aliquet, volutpat nibh et, volutpat enim. Donec nec urna nec metus tempor hendrerit consequat quis ante. Nullam scelerisque eu lorem id cursus. Etiam convallis quam eu dui porta, eu malesuada arcu mollis. Praesent ac odio eu augue bibendum iaculis. Phasellus in tellus eget sem egestas bibendum. Pellentesque tincidunt imperdiet enim vel euismod. Pellentesque in massa varius, mollis velit id, hendrerit justo. Duis mi lectus, condimentum molestie neque ac, congue varius quam. Nunc cursus sit amet nisi nec dignissim. Praesent nisl sem, lacinia eu auctor in, iaculis et ligula.
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