Monday Morning Wake-Up Call!!

Rise & Shine!!  Another week begins and it's BACK to the grind.  As you start your morning with that extra cup of coffee, be encouraged!!  I've got some great news for you!!

*DID YOU KNOW*

A recent study showed that by consuming a cup of coffee before working out, participants were able to work out harder, longer and with less muscle soreness to follow.

 Good news, right?!  I know what you're thinking... this is the PERFECT reason to set your alarm 45 minutes earlier than normal, grab a cup-o-joe, and get an EXTRA-coffee-induced-AWESOME workout in before your day even begins.  That's TOTALLY what you were thinking...right?  ;)

Remember, those who work out in the morning find greater fitness & weight-loss success (Check out this post to refresh your memory!!)  Start your week off right...

Eat Well.  Get Fit.  & Drink Coffee!!

-RoxyB!!

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Why Women SHOULD Lift Weights!!

I can't tell you how many females have told me they don't lift weights because they don't want to "bulk up".  Not gonna happen, my friends. The truth of the matter is this: Women NEED to lift weights for many reasons...one being that it helps to SHED fat!

*DID YOU KNOW*  Women who do weight-training 2-3 days/week for 2 months will on average gain 2lb of muscle and lose 3.5lb of fat!

I'll give you 4 reasons that you, as a female, should be participating in resistance training at least 2-3 days a week...and then you can make the decision.

1. Increase Physical Strength: Ladies, we need to be strong for SO many reasons!  A strong body helps prevent injury, allows you to play with your kiddos without fatiguing, and makes daily tasks easier.
2. Help Fight Depression: A Harvard study found that 10 weeks of strength training reduced clinical depression symptoms more successfully than standard counseling did. Women who strength train commonly report feeling more confident and capable as a result of their program, all important factors in fighting depression.
3. Burn More Fat: As your lean muscle mass increases, so does your resting metabolic rate, which allows you to burn more calories every single day just by existing!  Um...awesome, right?
4. Decrease Health Risks: NUMEROUS studies have been done to show that Resistance Training decreases women's risk of Heart Disease, Type II Diabetes, Osteoporosis, Lower Back Pain, and more!

Don't put it off any longer, girls.  Add weight-training to your life!  Start with twice a week and go from there.  If you're a first-timer, get the help of a fitness professional to avoid injury, learn the basics, and to make sure you're using proper form!  Don't be discouraged if you gain some weight to start off with...you're turning fat weight into muscle weight, and muscle weighs more than fat!  If you stick with it, your increased metabolism will help you tone up and lose inches!!  Now get to liftin'!!

-Peace. Health. RoxyB!!

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Monday Morning Wake-Up Call!!

 Gooooood Monday morning my friends! 

I hope that this AM finds you rested, refreshed, and ready to tackle a new week!  Don't let today pass you by without squeezing in a good workout. 

*DID YOU KNOW* Studies show that those who exercise on the first day of the week are more likely to continue the trend throughout the remainder of their week! 

 So...get to the gym, get outside, or post up in your living room & burn a few calories!!  Try a full body routine today for maximum calorie burnage AND to tone up head to toe!  

...And in case you're lacking the motivation, here's a little reminder:  Swimsuit season is almost here!

-Peace. Health. RoxyB!!

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Calories In vs. Calories Out

The bottom line to losing weight is this:  You must burn more calories than you take in.  Your calories come from every little thing you put in your mouth.  Your meals, your snacks, your drinks, and yes, even the little nibbles of your kid's lunch.  Every single little thing you put in your mouth counts!  As far as burning calories goes, you use up a certain amount of calories each day just by existing.  This is called your basal metabolic rate.  On average this amount is somewhere in the 1200-1400 range.  The rest of your calorie-burnage comes from your activity throughout the day!  Running, lifting weights, kickboxing, spin...these all burn a good amount of calories, but the little things add up too!  Walking around your house to pick up baby's toys, walking around the grocery store, cleaning your bathroom, painting that cool desk you found @ Goodwill...each of these things adds to your caloric expenditure and helps to reach your calorie-burning goals each day!

DID YOU KNOW?? 
3500 calories = 1 pound.   Yes, you read that correctly.  In order to lose 1 lb/week, you must burn 3500 MORE calories than you consume in a 7-day period.  Let THAT be your motivation to GET ACTIVE and make good food choices!!

--Peace. Health. RoxyB!!

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The Best Way to Lose Weight: Diet vs. Exercise

Let's spend the next few days discussing the TRUTH about weight-loss!  What do you think about that?

We'll start with a popular topic.  Whether you want to shed a couple of pounds or drop 20, the decision must be made:  HOW?  The 2 key components to weight-loss are diet and exercise, and the debate about which is more effective has been around a lonnng time.  I'm not sure why it's even a debate anymore, because let me tell you: the research is clear!  Although choosing either diet OR exercise as a means to lose weight can be effective, choosing a combination of the two will speed up the process AND {according to an abundance of research} gives LASTING results!

DID YOU KNOW:

Your chances of losing weight and KEEPING IT OFF increase drastically when diet AND exercise are both addressed.

Only 5% of those who cut calories without increasing their activity level are able to keep the weight off....and weight fluctuation is a common obstacle amongst this group. (this is so unhealthy!...but we'll discuss that later...) Of those who choose exercise only, only 1% are able to reach their weight-loss goals and maintain their weight for at least 6 months. WOW.

So, bottom line:  If you want/need to lose weight, there are 2 things you need to do!  Change up your eating habits AND increase your activity level!  It's about calories in vs. calories out! (also to be discussed at a later date!)

--Peace.Health.RoxyB!!

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Tip of the Day: Drink Water!!

*DID YOU KNOW*

People often misinterpret dehydration as hunger??

Next time you feel "hunger pain", try drinking a glass of water!

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Water is ESSENTIAL to your health is SO many ways!
--Peace.Health.RoxyB!!

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