Tag: plant based trainer

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Bored with Working out?

Do you get Bored with Working out by yourself or at the Gym?

Look back for a moment.  When you or a friend played school sports and had weight training in the off season, each day of the week was designated to specific muscle groups.  For example, Monday was “leg day”, Tuesday was “arm day”, so on and so forth. When this happens, people might get into a routine, but it’s not a very fun one.  You end up knowing what is coming and feeling turned off by the very idea that you have to do it all over again.  Every Monday you do the same leg workouts on the machines – 3 sets of 10, and call it a day. Perhaps instead of falling into a routine with the same workouts all the time, adding variety would make things more interesting and keep people coming back to the gym. (Hint: Try an energetic plant based trainer like me who doesn’t let you get bored with working out!)

Do you get bored at the gym after short periods of time? Let’s explore how to make it interesting!

Variety is key to any program, to prevent getting bored with working out.  Changing things up helps with 3 main things: endurance, continuity, and results!

1. Endurance – if you change up your routine, you will be able to work various muscles in your body .  If you exhaust one muscle and that is the only muscle being trained for the day, you will run out of steam… fast.

2. Continuity – change things up to keep them interesting.  The less bored you get, the less likely you will quit!

3. Results – Let’s put two and two together.  If your workouts last longer while working multiple muscles in each workout AND you stick to a workout program because it is fun and exciting… you will absolutely reach your goals faster.

Truth be told, there is not one exercise program that is right for everyone. Take a look at your goals. Are you trying to lose weight?  Do you want to get buff?  Do you need to get stronger?  Whatever body transformation you are working on, there are key parameters to your training that should be considered. If you allow a fitness professional to put together a proper program design that will work for you, variety could be a key component of your workouts.

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    Derek’s Raw Broccoli Soup

    If you’re looking for the greenest St Patrick’s Day lunch around, try Derek’s Raw Broccoli Soup recipe!

    broccoli soup

    Why Broccoli? Why not. As a Health & Fitness coach, I try to set a good example and tend to break the tradition of eating junk food on holidays and instead eat healthy for every celebration. You’d be surprised how great you’ll feel after celebrating with healthful and raw plant-based foods for a change.  Most holiday meals make us feel stuffed, tired, and full of belly aches. Nothing is more fun than trying a new recipe, loving the flavor, and feeling full of energy!

    Here’s what you’ll need:

    • 3-4 large broccoli florets
    • 2-3 large cloves of garlic
    • 1/2-3/4 cup of almonds
    • 1/8-1/4 cup water
    • salt and pepper to taste

     

    Instructions:

    In a vitamix or food processor, add the almonds with 1/8 cup water to make a “milk”. Then add the garlic cloves and blend til completely smooth. Chop broccoli into smaller chunks so they will blend well in the vitamix. Add broccoli to almond milk mixture. Blend until completely smooth and creamy. Add water as needed to desired consistency. Add salt and pepper to taste. Enjoy your raw broccoli soup!!

     

    Recipe by: Derek McDonald. Try Kelly’s Meanest Greenest Juice recipe for breakfast & John’s Vegan Loaf for dinner this St. Patty’s Day.

    Want More Raw Vegan Recipes? Contact Me for Info on my Online Nutrition or Training Programs:

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      Article by: Kelly Gibson, Plant-Based Nutrition Coach and Vegan Personal Trainer at Kelly Athletics LLC in Tempe, AZ 85283; near Scottsdale, Mesa, Gilbert, Chandler, and Phoenix!

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      Drinking Cows Milk Weakens Bones

      Drinking Cows Milk Weakens Bones

      Hip fractures can be caused by osteoporosis. Can you believe cows milk weakens bones?

      Milk is aggressively promoted to Americans as the best & only source of calcium for improved bone health and reduced risk of osteoporosis. It is time we look at the scientific facts before believing in these false marketing claims. A new study by the British Medical Journal shows a link between milk consumption and increased hip fractures and a higher mortality rate. Specifically, three or more glasses of milk per day lead to 93% higher death rate in women. This wasn’t just ANY study; and there have been multiple studies indicative of milk causing osteoporosis in recent years (for example, The China Study). This was an 11-year multivariable study that examined the effects of drinking milk in over 60,000 women and 45,000 men. The science shows that lactose in milk create compounds in the body that inflame blood vessels and increase oxidative stress on our cells. Inflammation can lead to heart disease, stroke, and cancer, all of which could be the reason the death rates are higher in those who consume more milk. So, how does milk cause osteoporosis? The answer is calcium carbonate (the end result of pasteurization). This compound causes the body to pull calcium from bones and other tissues of the body in order to filter calcium carbonate from our blood. So all that calcium we think we’re getting? We’re not. It turns out that cows milk weakens bones.

      What we know now: Milk has a deteriorating effect on human health. It is time America takes the appropriate steps to change our nutrition paradigm to exclude dairy products from the American Diet, and replace with healthy alternatives. Just because a food contains healthful nutrients like calcium, it does not mean that our bodies can metabolize the whole food containing specific nutrients without harmful side effects. If you are concerned about getting enough calcium in your diet, worry no more because you can get more than enough calcium in your diet from beans, nuts, leafy greens, and even non-dairy milks. Some alternatives to try include soy milk, hemp milk, rice milk, coconut milk, or hazelnut milk. Be sure to start reading food labels as milk is a leading ingredient in most processed foods. Contact me for more information on how to transition to a dairy-free diet.

      Written by Kelly Gibson, Online Vegan Coach and Plant Based Trainer, on Oct 31, 2014

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        Resources for Cows Milk Weakens Bones:
        1. http://www.bmj.com/content/349/bmj.g6015
        2. http://pcrm.org/health/medNews/drinking-milk-associated-with-fractures-and-death
        3. http://www.cbsnews.com/videos/does-milk-really-do-the-body-good/
        4. http://www.realfarmacy.com/100000-person-study-reveals-pasteurized-milk-people-drink-likely-die/

        Kelly Gibson is an Online Personal Trainer & Plant-Based Nutrition Coach, helping people transition to dairy-free diets