seven wall-sit variations

Work your glutes, quads, and upper back with these wall-sit options. To do all seven, you’ll need an elastic band, dumbbells, and a soft yoga block, or a foam roller. You can also follow me on Instagram @fitgirlusa

When you have a moment, check out all my products at http://www.thehighfivediet.com

When the stay-at-home order will end

social gathering

Even though it’s been only a little over a month since the California stay-at-home order was signed (on March 19th), some people are demanding that the quarantine be lifted so they can go back to work and do the activities they enjoy.

It’s up to the governors of each state to make the determination as to when to lift the restrictions, but whether it’s safe to allow everyone to go back to business-as-usual is a different story. It’s unfortunate that some senators, and governors, mostly Republicans, are making this non-partisan issue political. A health issue has nothing to do with politics. It’s been shown, in the past and present, that the more people one comes in contact with, the faster diseases spread.

COVID-19 is extremely contagious and deadly. It affects people in different ways. Some people have headaches, a dry cough, throw-up, have extreme fatigue, trouble breathing, have a heart attack, end up with a stroke, can’t breathe on their own, and/or their organs shut down. This virus has killed both the young and old, the strong and weak, and the fit and frail.

Only when we have a safe and effective vaccine that can be available to everyone quickly; when masks, gowns, gloves, shields and other appropriate PPE (personal protective equipment) is on-hand and plentiful for anyone who wants it; when there are effective tests that anyone can get the day they want it with no longer than a 30 minute wait and those results are returned no later than the following day; when there are enough respirators, staff, and space to take care of the sick; and when those who recovered from COVID-19 are no longer contagious who show their government certificate that they can be in public spaces; will it be safe to resume being among others in public and private spaces. This is a lot, but it is doable, but it could take as little as five-months from now, which is most-likely too optimistic, to a more realistic time frame, to the second half of 2021.

Our military members leave their families six months or more at a time, live and work in unsafe conditions and in dangerous places, and are willing to lose their lives, and sustain lifelong mental and physical injuries to fight for our freedom. All you need to do is stay home. Do your part.

 

Sources: MSNBC, CNN

 

Gained weight from staying home? Me too. How I lost it.

watching yoga on laptop

Due to the stay-at-home order from our government, that meant I couldn’t train my clients at the gym, which temporally closed, or at their homes. I also couldn’t do my own 60-90-minute workouts at the gym. What this meant, is that I was moving a lot less, and burning fewer calories, so it didn’t surprise me that I was gaining weight. What did surprise me, what that I was gaining a pound a week.

At first, I didn’t care, I was stuck at home. But, then, I did care. How I look in the mirror affects how I feel, inside and out. I still exercised at home, an hour a day, with the weights and equipment I already have, but I added 20-minute yoga YouTube videos. This way, I was moving, at least twice a day, and, up to three times a day.

Those workouts are a lot less strenuous than what I’m used to, so I reduced daily calories too. Instead of snacking on nuts all day long, I limited it to a handful, once a day. I also stopped eating the homemade protein cookies (yummy and healthy, but high calorie, and I wouldn’t eat just one…more like three!). Lastly, I cut back on the tortilla chips.

With these changes, I lost a pound a week, and am back to my pre-quarantine weight. Even though we are all moving less by the shelter-in-place laws, and may even have fewer food choices due to shortages or reduced income, it is possible to lose the weight you gained, and, you can even lose additional weight, if you put in the extra effort.

Total Body at-home exercise video

I posted this live 25-minute workout on Instagram, and saved it, so my clients and followers can enjoy exercising to this beginner/intermediate, bodyweight, video. No weights, or gym equipment needed. All you need is a chair, a soft surface, like a mat or carpet, and a glass of water. Let me know what you think, and what other types of exercise videos you’d like me to post in the near future.

Soda causes depression & gray teeth

what Coke's new slogan should be

I stopped drinking soda many years ago, but people still drink it, possibly because they are addicted to the combination of sugar and caffeine. Soda is linked to Type 2 diabetes, weight gain, fatty liver disease, cavities, worn tooth enamel, weakened bones, osteoporosis, depression, heart disease, and discolored teeth (1).

If you’re thirsty, drink filtered water. If you have a hard time drinking water, toss a tea bag in your glass of water for flavor. You don’t have to heat the water to absorb the flavoring from the tea leaves. My favorite flavors to add to my water are mint and chocolate teas. Make sure to buy certified organic teas, to avoid chemical flavorings.

If you’re craving something sugary, sweet fruit, like a fresh mango or pineapple, will give your body healthy fructose (since it’s not processed and in its whole form) and hydration.

Soda is one of the foods, that’s so toxic, you should never consume it. Forward this article to someone you care about that hasn’t kicked the soda habit.

Photo: What Coke’s new slogan should be

  1. Source: “What is Soda Addiction? All you need to know.” Healthline Nutrition. On-line. Retrieved Apr 2, 2020. https://www.healthline.com/nutrition/soda-addiction?slot_pos=article_1&utm_source=Sailthru%20Email&utm_medium=Email&utm_campaign=authoritynutrition&utm_content=2020-04-02&apid=25408240

Keto diet = bone loss & early death

shrimp and steak

The ketogenic diet has been extremely popular because people can lose weight and still get to eat their favorite meats, and more fats, even animal fat. This high fat, medium protein diet, works, because it cuts carbs. Only 50 grams per day from any type of carbohydrate is permitted. To put that into perspective, that’s about one small serving of pasta, or one banana and one slice of bread.

The negative side effects reported from a ketogenic diet include: dehydration, headache, dizziness, fatigue, nausea, constipation, kidney stones, high cholesterol, inflammation, unhealthy gut bacteria, nutritional deficiencies, low blood sugar, bone loss, heart disease, cancer, and early death (1).

A healthy diet should make you feel good, increase good gut bacteria, decrease nutritional deficiencies, stabilize blood sugar, increase bone density, and reduce the likelihood of diseases. In other words, the ketogenic diet is unhealthy!

The only reason the keto diet works is because fewer calories are eaten since carbs are taken out of the equation. Any diet that reduces calories, will result in weight loss. I’m all for reducing unhealthy carbs, like sugar and processed foods (cereal, chips, crackers, cookies…etc.) but fruit and starchy vegetables (beets, carrots, yams, sweet potatoes, squash, peas…etc.) not only have fiber and lots of wonderful nutrients, they also fight cancer.

Toss that keto diet book in the trash along with butter, processed goods, flour and sugar. The key to losing weight is to reduce calories and increase activity, which you can do by tossing out junk foods, eating smaller portions, increasing fibrous foods, and limiting oils.

You can do anything you want to, but you have to get your mind to agree to it, for your body to change.

 1. Source: “7 Keto Risks to Keep in Mind.” Healthline Nutrition. On-line. Retrieved Apr 1, 2020. https://www.healthline.com/nutrition/dangers-of-keto-diet?slot_pos=article_1&utm_source=Sailthru%20Email&utm_medium=Email&utm_campaign=authoritynutrition&utm_content=2020-04-01&apid=25408240#The-bottom-line

 

You can now train with me, wherever you are

Since the gyms are closed, and we need to practice physical distancing to prevent the spread of COVID-19, I’ve started personal training clients, one-on-one, remotely, from my home gym. I’ve been using the FaceTime feature on my smart phone with my clients, so we can talk to each other in real time. I show the proper form of each of the exercises, and I can watch you too, and cue you with any necessary corrections.

I’ve cut my rates to $42 per session, since, for many of us, income has dropped. There are no minimum packages, no commitments, and no equipment is needed. Watch the above YouTube video for details, and some of the exercises.

Contact me with any questions, and/or to schedule your first personal training session in the comfort and safety of your home.

It’s not just the elderly dying from COVID-19

city view

Just because you’re not a senior citizen, doesn’t mean you won’t end up in the ER, or can’t die from COVID-19. People of all ages, all backgrounds, and those in great physical condition, have been sent to the hospital and passed away from this insidious disease. No one is immune based on how healthy they are, or how young they are. It’s like cancer, there is no cure, and no one is impervious to becoming severely ill.

Those that are in the higher-risk category of getting sent to the ICU and dying, are the obese, those with cancer, uncontrolled diabetes, asthma, heart disease, lung disease, and/or high blood pressure.

While we all want to resume life back to normal, sending people back to work and infecting others at even higher rates, will result in an many more people dying because there won’t be enough beds, equipment, doctors, or nurses available.

There’s talk that people just need to risk their lives in order to help the economy, but if hundreds of thousands, and possibly millions of people, are dying, we won’t have enough workers to keep businesses running, and we won’t have as many people buying goods. Business will go under, more people will lose their jobs, homes will be foreclosed, and we’ll have fewer health care workers to take care of us.

Keeping the world healthy doesn’t just save lives, it’s also interconnected to financial stability.

Sources: CBS, NBC, CNN

Lose weight by changing your bedtime

IMG_4277

We all have good intentions when the goal is weight loss; we start out with a small breakfast, or skip it entirely, have a salad for lunch, soup for dinner, then after dinner, a few snacks: chips, a bowl of ice cream, cookies, deli meat, cheese and crackers and several handfuls of nuts.

When you starve yourself throughout the day, binging at night is inevitable. If you can tolerate breakfast, it’s best to make that your largest meal to set you up for success. Your lunch should be a moderate size. Two to two and half hours after lunch, eat something, like an ounce of almonds and an apple, so you’re not tempted to snack. Your dinner should contain lean protein with green and some starchy vegetables to fill you up.

Lastly, and this will make the biggest difference, is to go to bed earlier. Since we tend to binge before bedtime, determine what time you typically eat more than you wanted. I usually grab whatever is in the house at 7:30 pm, so, to stop that habit of overeating at night, I decided to go upstairs, away from the kitchen, and climb into bed at 7:15 pm. I either read a book in bed or watch TV since 7:15 pm is a bit early for bedtime.

The benefits are that you’ll go to sleep earlier, wake up earlier and get more accomplished, and lose weight quicker.

People are bungling social distancing. Are you one of them?

this is NOT social distancing

Social distancing is difficult because people are social by nature, and need the touch of others to thrive (1), but during this global pandemic, we need to resist our natural impulses. Social distancing orders were put in place by government officials to slow the number of COVID-19 infections. If too many people get sick at once, it will overwhelm hospitals, there won’t be enough beds, ventilators, masks, gloves, or nurses to help everyone. This means, many people will die unnecessarily.

As of March 23rd, there are over 43,000 Coronavirus cases and 545 deaths in the United States alone, and that’s just since February 15th ! (2).

We can all help reduce the spread of this virus by social distancing, but people are not practicing it at all, or, making up their own rules. Social distancing means, the only time you leave the house is to get food, or medicine. If you want to go for a walk, keep at least six feet of space between you and strangers. Don’t invite your friends or family over. You don’t know if they are infected because people who don’t have any symptoms can be carriers and, unbeknownst to them, spread the virus to others. Only physically spend time with people you live with. If your mom, dad, daughter…etc., doesn’t live with you, that means you cannot have them over, and you cannot go to their house either.

It means, don’t exercise in your condo or work gym that’s shared by others. Don’t swim in a pool or sit in a jacuzzi, unless it’s only used by your household. Don’t hang out with your neighbors, or help people with unnecessary home improvement projects at this time. Remember that people who don’t have symptoms can be infectious to others. You don’t know how this virus will affect you until it hits.

The Coronavirus is ten times as worse than the flu, and what makes it even more horrific, is that there is no vaccine, no treatment, and our bodies have no immunity to it. Some people have mild symptoms, while others have to be put on a ventilator in order to breathe, and some people don’t survive.

Don’t be selfish, by putting fun ahead of health. We are all putting our lives on hold, and are scared, and want to be distracted so we don’t have to face the reality that many people are going to die, some will be our friends, some may be our family, but the more we can do now by staying away from each other, will do a lot to keep us safer. Please, do your part.

 

Sources:

  1. https://www.khca.org/files/2015/10/8-Reasons-Why-We-Need-Human-Touch-More-Than-Ever.pdf
  2. Worldometers.info
  3. CBS, NBC, CNN
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