So I am traveling right now and had to take 2 connecting yesterday so my body was feeling it, so I made sure to hit the gym yesterday when I arrived and this morning.
So here are my 5 hotel traveling tips
1. Make sure you bring some sort of foam roller, trigger point tool. The "4 knots" - shoulders and hips get destroyed when you travel so we want to make sure we especially roll out the hips and T Spine.
2. Do some form of dynamic stretching. Quadruped Rocking, Side Lunges, Squat to Stand, 90/90 stretch are a few great drills.
3. Try a different form of training when traveling to change things up. I went on the treadmill and did 25 minutes of sprints, running, walking and hills. I can't tell you the last time I was on a treadmill (I usually go to the track)
4. Use body weight exercises. Squats, Push-ups and Bridges go a long way in training
5. Hydrate, Hydrate, Hydrate - make sure you drink your water :)
Hope this helps when you travel,
Increase Your Veggie Intake
For optimal health and body composition, you want to aim for 6 to 8 servings of vegetables per day and a small amount of fruit depending on your goals. Some find that hard to do... at first.
Here are 10 Tips to Increase your Vegetable Intake
With these 10 tips, adding veggies to your meal plan should be a cinch.
1% better every day, that is our goal!
To your success,
Happy Fusion Foodie Friday
This week's recipe is Shaved Zucchini and Prosciutto Grilled Pizza
Mario Batali's easy summer pizza, topped with zucchini, jalapeño and pecorino cheese, will have you firing up the grill.
Total Time: 0:30
Yield: 6 servings
Nutritional information (per serving): About 400 cals, 13 g protein, 45 g carbs, 18 g fat (5 g sat), 3 g fiber, 1,132 mg sodium.
Control Your Cortisol!
The relationship between stress, obesity, and metabolic disease begins with the hormone cortisol, which is released by your adrenal glands.
Cortisol has gotten a bad rap because it’s the hormone that makes you store belly fat. However, in actuality, cortisol is one of the most important hormones in your body. In fact, if you have too little cortisol you will die - without it, you wouldn't be able to handle any form of physical stress.
The acute rise of cortisol keeps you from going into shock when you’re dehydrated, improves memory and immune function, reduces inflammation, and increases vigilance. Normally cortisol will peak in a stressful situation such as when you are being chased by an animal or your boss is yelling at you. Cortisol is necessary, in small doses and in short bursts.
On the flip side, long-term exposure to large doses of cortisol will also kill you - it will just take longer. If pressures (social, familial, cultural, etc.) are relentless, the stress response remains activated for months or even years. When cortisol floods the bloodstream, it raises blood pressure, increases the blood glucose level (which can precipitate diabetes), and increases the heart rate.
Human research shows that cortisol specifically increases caloric intake of "comfort foods" (cakes, cookies, etc.). And cortisol doesn't cause just any old weight gain... it specifically increases the visceral fat, which is the fat deposit associated with cardiovascular disease and metabolic syndrome.
Identifying how you will manage the stress in your life is critical to achieving your health and fitness goals. Otherwise, stress and cortisol could be the metabolic blocking factor that keeps you tired, sick, and overweight.
To Your Success,
Fusion Foodie Friday - Corn Feta and Dill Salad
Check it out here - http://valeriecogswell.com/corn-feta-and-dill-salad/
Enjoy your weekend,
If your goals and dreams are as grand as they should be, you can’t expect to achieve them overnight, so today I want to encourage you to keep chipping away.
Every action helps.
Every step forward.
Every mistake made and lesson learned.
Every training session.
Remember, it’s not the one-hour torrential downpour that leaves a mark on the boulder, but the constant, never-ending dripping.
Day after day, week after week, year after year.
So, keep chipping away.
To your success,
Thought you guys would enjoy this Fusion Foodie Friday - Vodka Coconut Creme & Berry Shots :)
Check out this link for the recipe:
Have a great weekend,
Don't Just Survive, THRIVE!
After 14 years of coaching people and building relationships with people from all walks of life, I have determined 2 things.
1. Most people are ok with mediocrity as long as they are comfortable.
2. Most people don’t believe in themselves.
#1 is mostly the reason for #2.
You have not withstood a test to see what you are made of. I can promise you that it’s much more than you think. Don’t be afraid to succeed, be afraid to just survive.
To Your Success,