New Weight Loss Mistakes Webinar - Will You Be There?

I am doing my first webinar and I want you to be there :)

I will talking about The 5 Biggest Weight Loss Mistakes Women Make and How To Avoid Them.

Webinar Starts April 30th at 7:00pm mst.

Register for My FREE Webinar

https://bodybysandy.easywebinar.live/registration

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

Why Exercise For Women Over 40 Is Important

Exercise for women over 40 is the BEST thing you can do to stay healthier and live longer.

The goal is to exercise 3 – 5 days a week to get the all the benefits like, circulation, muscle tone, and strength.

Plus no need to leave you home, all these exercises below can be done at home.

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 Exercise For Women Over 40 – My 5 Favorites

1. Low-Impact Cardio

If you have a stationary bike at home, that would be a great workout to do as you watch your favorite tv show.

No bike? No problem, you can walk in place, lifting your knees as high as you can and moving your arms.

 

2. Yoga

Yoga is a great exercise for women over 40 because there are moves that apply to beginners all the way up to advanced.

Yoga helps by gentle stretching your muscle and ligaments which will helps you maintain form, and strengthen your core.

 

3. Strength Training

All you need a is a few dumbbells that you can use at home to get the benefits of strength training.

Focus on toning and building your strength by using lighter weight to target your most used muscles.

Arms, shoulders, legs, back.

 

4. Lunges

Lunges are super easy to do, you can do them with or without holding weights. They target your thighs, hamstrings and your booty.

 

5. Squats

Squats are another great exercise for women over 40. Like lunges, they can be done with or without weights.

Squats target your core, your abs, your back, your legs and booty.

Squats are a great exercise to help with balance.

 

When it comes to exercise for women over 40, the goal is to get moving.

Focus on stretching, strengthening your core, abs and lower back, your arms, and legs.

The exercises I shared can all be done at home, in under 30 minutes a day that will have you feeling healthier and stronger.

Understanding Calories - Your Complete Guide - Infographic

Understanding calories - Do you really know what calories are and how they work in your body?

Today I want to share a great infographic by Greatist.com that explains calories in a simple and visual way.

Sections Covered:

Calories measure food energy.

Not all calories are created equal.

How to determine your daily calorie intake.

What about losing and gaining weight.

Stay on track.

Calorie Fast Facts:

Calories are essential for human health, the trick is consuming the right amount.

People require different amounts of energy each day, depending on age, sex, size, and activity levels.

Sadly, we in the United States consume more than 11 percent of their daily calories from fast food.

Foods high in energy but low in nutritional value provide empty calories.

If you are training an want to lose OR gain weight (muscle) you will need to know how calories work and how they effct YOUR body.

Understanding Calories Infographic

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credit: Greatist

How Being Mindful Will Get You a Better Workout

When you hit the gym, does your mind run a mile a minute, while your body struggles to keep up? If you find yourself distracted while working out – constantly checking the clock or running through your to-do list – then you could benefit from a little mindfulness.

Not only will it help you calm that overactive chatter in your head, being mindful can also help you get a better workout.

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Mindfulness simply means becoming more aware of the present moment. Being mindful during your workout helps you stay connected to your strength as you move through each exercise. And when you lose focus, your workouts just aren’t as effective.

Here are some ways being mindful will get you a better workout and better results.

• Mindfulness boosts your mind-body connection. I’m sure you’ve heard this popular term several times. But do you really know how to use your mind-body connection related to your fitness goals?

This is how it works, go within and focus on contracting the specific muscle your working on during the muscle-shortening phase of the exercise. The more focus and tension you can put on that muscle the stronger you will become and the faster your results.

• Mindfulness gets you better results. When it comes to training (and especially strength training), your overall form is extremely important! Being mindful during your workout improves the quality of your movement and exercise technique. This means less injury and better quality workouts for better results.

• Mindfulness leaves you feeling satisfied. If you focus more on your workout, moment by moment, you’ll have a sense of pride and accomplishment when you’re done. You’ll end your session feeling satisfied and knowing you truly did your best – now that’s a good feeling!

Tips on Training with More Mindfulness

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Sounds great, right? But how do you actually put mindfulness to work for you? Here are a few tips to get you started.

• Highlight a purpose for each training session. While you may have a big “why” that’s driving you and keeping you motivated, you also need to enter each workout with an immediate purpose that you can focus on.

For example, you might decide to concentrate on working your lower body for today’s strength training session. Or you might set a goal for a certain number of calories you want to burn during a cardio workout. Make your purpose achievable and measurable – and then, focus!

• Don’t rush it. Your time in the gym is just that – YOURS! Take your time once you start your workout and don’t rush through the movements. Focus on your form, particularly in strength training exercises. The goal isn’t to get in and get out – the goal is to make your time count!

• Breathe. Sounds easy, right? If you find yourself rushing or your mind wandering to a long list of “to do” items you need to tackle, bring yourself back to the moment by taking a deep breath. Remember, this is your time to exercise – everything else can wait.

So, when you feel the need to pop in earbuds and zone out on the treadmill, consider a change of course. Try working out without any distractions and stay mindful during your next workout.

Pay particular attention to what your body is doing and how it feels.

Changing how you exercise can make your time at the gym more enjoyable and unbelievably satisfying!

Breakfast Fried Wild Rice

Do you ever feel bored with your morning breakfast? If so, I’ve got the perfect fix for you. Plus this breakfast will give you extra morning energy for your body and your brain. It’s a no brainer and easy or make. Time to take on your day?

Breakfast Fried Wild Rice

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Ingredients:

·      3 cups cooked wild brown rice (1 cup uncooked)

·      1 Tbsp toasted sesame oil

·      ½ small sweet onion – chopped

·      1 Tbsp rice wine vinegar

·      1 Tbsp tamari sauce

·      2 cups chopped fresh spinach

·      2 large eggs – lightly beaten

·      Salt & pepper to taste

·      Hot sauce – if desired

 Directions:

1.     Cook 1 cup rice as directed on package. Set aside

2.     In a large skillet, add sesame oil and onions. Cook over medium heat until tender. 2-3 minutes

3.     Stir in wild brown rice, vinegar, and tamari and cook about 3 minutes over medium/low heat.

4.     Add spinach and cook until wilted. 2-3 minutes

5.     Push rice mixture to the side of the skillet and add the lightly beaten eggs. Stir eggs until cooked.

6.     Mix the eggs and rice mixture together.

7.     Season with salt and pepper

8.     Add hot sauce if desired

Servings: 4

Calories 243 | Carbs 36.5 |  Fat 7.25 | Protein 8 | Fiber 3.25