Taking Care of You: Your Self Care Guide

Self-care is always on the top of my list since if we don't take care of ourselves everything around us seems to fall apart. I've had to learn this the hard way, so now it's my passion to bring knowledge to my clients and friends as to why it's so important.

Here's are some ideas you can incorporate into your life to help fill you up so you can give back without sacrificing your health.

Enjoy!


Self-Care guide created by Tyler's Beauty & Spa Academy a nail tech school



GIVING THE GIFT OF HEALTH

I love giving during the holidays but I like to support my clients in their goals by giving them things to support the lifestyle they have worked so hard for. Instead of the cookies, chocolates, or other treats take a closer look at some other ideas to support your family and friends to be healthy and fit also. I promise they will truly appreciate you thinking about their Massage:
It’s not considered just an indulgent to get massages anymore. It’s about taking care of yourself and giving your body what it needs to relax or work out those tight muscles. This is a perfect gift for someone who is over-stressed.

Workout Clothes or shoes:
Everyone that workouts at a gym or does outdoor sports need the proper clothing. This is a perfect gift to support someones fitness regimen.

Workout Equipment:
If you know someone that likes to workout at home or isn’t comfortable going to the gym workout equipment is perfect to support their goals. Think exercise balls, hand held weights, bands or yoga mats with a yoga video.

Gym Membership:
Has your loved one always wanted a gym membership. The gym is the perfect place for support, classes, expert advice and learning about nutrition and fitness.

Personal Trainer:
Do you know someone that wants to learn how to weight train to change body composition but doesn’t know where to start. Hiring them a personal trainer to get them started by showing them proper form and techniques would be perfect. Individualized instruction will give them the confidence they need to do it on their own.

Healthy Food Basket:
Giving a basket filled with fresh, delicious fruits is a blessing to so many this season who are tired of being tempted with all the sugary treats. I hope you enjoy and have a happy, healthy holiday!


CLIENT OF THE MONTH - MARYAM

I am so proud of this amazing women Maryam! She committed to training with me twice a week and also did online training and nutrition so she could learn how to maintain all her hard work on her own.  In a short three months Maryam lost 17 pounds, 14 inches overall and 7.2% body fat. 

When someone is ready to make the commitment to change their health for the better it makes the journey so much easier and a lot more fun.

Ever since I was in high school, I’ve never really had much motivation to work out. I’ve never been very physically fit, but luckily I was able to get by with an average metabolism and an average build. Then after I realized that I was the heaviest I’ve ever been, I decided to join a gym and try and stay in shape. For two years, I worked out by myself and I barely lost a pound, doing just cardio and barely able to curl 5lb dumbbells (no exaggeration!).

Then I found Sandy. Sandy singlehandedly helped me lose over 7% body fat, over 15lbs, getting me to the lowest weight I’d been since I was 16. She helped me with the knowledge of how I should feed my body, and showed me the right way to lift weights.

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The amount of muscle I’ve gained since starting with Sandy still amazes me to this day, and as a full time student with a full time job (and a full time social life), I never would have gotten there without her structure, accountability and guidance. It’s not just a workout with Sandy, it’s a lifestyle; and I’m forever grateful that I found a trainer, and more importantly a close friendship, that will last a lifetime. Thanks Sandy and I can’t wait to step on the stage one day soon representing you!!

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Mindful Eating for Weight Loss

Photo by  alan KO  on  Unsplash

Photo by alan KO on Unsplash

This post is the first of a five-part series on mindfulness, and it tackles the inescapable struggle of weight loss. When it comes to losing weight, you may assume you need to muster up a huge amount of willpower and force yourself to stick to a diet through sheer discipline. But this isn’t always the case. Instead, you can start your weight loss journey by eating more mindfully. 

What is mindful eating?

Mindful eating is a relatively simple technique that helps you gain more control over your eating choices and habits. It’s based on the Buddhist concept of mindfulness, which calls for you to bring your full attention to the present moment. With mindful eating, this means paying close attention to your cravings and other physical cues when eating. Instead of automatically falling into old eating habits, mindful eating helps you make more conscious, healthier choices.

Tips for Eating More Mindfully

Photo by  Icons8 team  on  Unsplash

Photo by Icons8 team on Unsplash

Listen to your body.

Before you even start eating, take a moment to really, truly listen to your body. Are you hungry – or is it something else that’s making you reach for a chocolate bar? Know your body’s hunger signals so that you can tell the difference between snacking out of boredom or stress and actual hunger. 

Listening to your body will also help you notice when you’re full, so you can stop eating before you get to that miserable, “Stuffed” feeling.

Eat more slowly.

Once your food is in front of you, there’s no need to dive in and devour every last bite – your food isn’t going anywhere! Eat slowly to give your body time to catch up to your brain. It actually takes about 20 minutes for the “I’m full” signal from your brain to reach your body, so slowing down can keep you from overeating. 

To help you eat more slowly, try taking smaller bites, chewing each bite 25 times, and setting your fork down. 

Cut down on distractions.

Have you ever stood in your kitchen with a pint of ice cream, scrolling through Instagram while eating a few spoonful’s of Ben & Jerry’s – only to look down at an empty pint? Distractions are the epitome of mindlesseating. To cut down on mindless eating, you must also cut down on distractions. Don’t try to multitask during mealtimes. This means turning off the TV and putting away your phone. Instead, tune into your body and savor the food you’re enjoying – this is one of the best parts of eating mindfully! 

Savor every bite.

Speaking of savoring your food, did you know that you’ll actually feel fuller and more satisfied at the end of a meal if you simply pay more attention to what you’re eating? By eating mindfully, you’ll notice textures and flavors you probably haven’t noticed before, even in foods you’re familiar with. And more satisfaction means you’re less likely to overindulge or immediately start looking for something else to “fix” that craving. Really enjoy your favourite food and feel satisfied instead of guilty. 

The Best Post-Workout Smoothies you will love

Achieving the strong, sexy body of your dreams can only happen through dedicated workouts along with a healthy diet. Your body needs plenty of nutrients to help you build muscle and definition, especially right after a grueling workout. That’s where healthy post-workout protein drinks come into play – they provide your body the boost it needs to help you achieve the best results from every training session. Here are my 3 favorite post-workout protein smoothies that will make your mouth water and your muscles happy. 

Chocolate Banana Protein Smoothie

After an intense workout, you may be hit with an intense craving for chocolate! This chocolate banana shake comes out rich, creamy, and satisfying. It feels like an indulgence – but it actually serves up all the nutrients your body needs for recovery. 

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Servings: 1

Ingredients:

Directions:

  1. Add everything in a bullet or bender except the chocolate chips

  2. Add ice and extra water if needed

  3. Blend until smooth

  4. Top off with Lily’s chocolate chips

Calories 383 | Carbs 32 | Fat 20 | Protein 29 | Fiber 8

Green Monster Protein Smoothie

A healthy diet means lots of greens, which are filled with the nutrients and minerals your body needs for cell growth and repair. While a handful of spinach may not make your taste buds tingle, try this green monster shake for a surprisingly delicious way to get in your greens.

green-monster-smoothie.jpg

Servings: 1

Ingredients:

Directions:

  1. Add everything in a bullet or bender 

  2. Add ice and extra water if needed

  3. Blend until smooth

Calories 340 | Carbs 24 | Fat 19 | Protein 26 | Fiber 12

Energizing Smoothie

Do you ever crave something refreshing during those hot summer days? This energizing smoothie will cool you down right away, plus help with any cravings you are having. Not only do you get an immune system boost from the Vitamin C, you also get the health benefits of ginger and turmeric to help fight off inflammation – all in one delicious drink!

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Servings: 1

Ingredients:

  • Juice from 1 lemon

  • 2-3 organic celery whole sticks

  • ½ organic cucumber

  • 1 tsp freshly grated ginger

  • 1 tsp freshly grated turmeric

  • 1 stevia packet

Directions:

  1. Add everything in a bullet or bender 

  2. Add ice and extra water if needed

  3. Blend until smooth

Calories 259 | Carbs 25 | Fat 3 | Protein 33 

You can also get creative and come up with your own tasty protein drink. The possibilities are endless! 


Workout Nutrition Guide - Infographic

When it comes to Workout Nutrition, it can get confusing on what to eat, when o eat it and how much to it.

This helpful infographic by the Greatist will help you get control of your nutrition to help you get the most from your workouts.

To have a great workout you NEED to have complete nutrition, and these simple guidelines will help you make the right choices to refuel the body.

Quick View:

Recovery Time is Critical

Strength Training

Cardio

Strength Training

Cardio

Post-Workout

What About Nutrition for Circuit Training?

Workout Nutrition Infographic

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source: Greatist