Tag Archives: motivate

9 Workout Moves You Can Do In a Hotel Room

The easiest way to get fit (and stay that way!) is to use the one piece of equipment that will be with you no matter where you travel: you. With just the resistance of your own body weight, it’s possible to improve your strength, balance, agility, stamina, and more. The hotel doesn’t have a gym? No worries! Forgot to pack your sneakers? No problem! Accidentally booked a beach vacation during monsoon season? NBD! These 9 moves are excuse-proof, because wherever you go, there you are—literally!

CLICK HERE: 9 Workout Moves You Can Do In a Hotel Room

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5 Ways to Combat a Slowing Metabolism

1. Aim to strength train at least 2-3 times per week
(This is the most important tip!). 

Whether you’re a gal or guy, prioritize weight lifting in your exercise plan. Adding muscle mass increases your BMR, allowing you to burn more calories even when you’re not exercising. If you’re a newbie to strength training, send me an email chloehthomas@gmail.com and I’ll help you out.

2. Ramp up the intensity of your aerobic exercise (think running, swimming, biking faster). 

Exercising at higher intensities allows you to reap the benefits of “after burn,” a phenomena where you burn extra calories post-exercise. To benefit from this effect, you should run, jump, dance, swim, bike, etc. at a pace where it’s difficult to talk. If you can push a little harder, then do so.

3. Eat enough protein from high-quality sources. 

High-quality protein sources supply amino acids to your muscles post-exercise so that they can repair and grow. To learn more about what foods contain high levels of protein check out my blog post- List of High Protein Foods & their RDA

4. Stay well hydrated

 Water is important because all of the chemical reactions in your body requires water—including the ones that burn calories. 

5. Don’t starve yourself in order to lose weight. 

You need to consume a moderate amount of calories in order to lose weight. If you eat a significantly low amount of calories, you’ll lose weight rapidly but much of it will be from water and muscle loss. Plus, you’ll likely lose hard-earned muscle mass that’s responsible for maintaining a higher BMR.

 


How To Completely Change Your Habits

21 days to a new habit.

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Recently i have been doing #onesimplechange with my clients. It is 21 days of doing a healthy habit. Anything from 20mins meditation/day , reading to cutting out fizzy drinks or squats!

Research shows that it takes 21 days to develop a habit. That’s 21 days of going to the gym every day or exercising in some way every day, 21 days to meditation, 21 days to eat healthily, 21 days doing, 21 days of anything! The aim of one simple change is that it is a healthy habit that is easy and simple to start/change. 

When you want to start a habit, don’t tell yourself you are doing it for life, tell yourself (your conscious brain) that you are going to try it for 21 days. Then when you have completed this for 21 days your conscious mind has the choice of stopping it or carrying on, or so it thinks. Your neural pathways have formed already and you will more than likely continue with your new habit, you will have seen the benefits along the way your unconscious will want to continue if it has been beneficial. This can also work when trying to break a habit, however research has shown that the neural pathways to any habit could be lifelong and a cue or a trigger can cause us to start back up an old habit, like smoking.

This is not a bad thing; we just have to be aware of our thoughts when we have given up a habit such as smoking or drinking fizzy drinks.

When starting or breaking any habit we tend to tell our conscious mind we are going to change and it’s for life. The trouble is your conscious mind will just say ‘is that right? I’m in charge here, I’ll decide’ so there will be a battle between your two sides of your conscious mind.

If you tell your mind you want to try something for 21 days it won’t be so unwilling to co-operate. We all know we have conversations with ourselves, should I go to the pub should I not, should I go to the gym should I not. There are a hundred conversations we have with ourselves everyday!

When we want to start something or give up something, smoking for example, you might normally say to yourself ‘right that’s it I’m giving up for good’. Immediately your brain kicks in and says no smoking for life, and then it starts to think of all the situations it likes a good cigarette in; first thing in the morning with a cup of coffee, going out for a drink at night, at work when you’re a bit stressed, just after sex etc. Your brain thinks ‘lack of’ instead of the benefits of. It can’t really think as clearly about the benefits because it hasn’t yet had the benefits of giving up smoking but it knows the supposed pleasures that smoking brings.

So what one simple change can we start for 21 days?

Keep a Gratitude Journal 

Give up sweets 

Read 10 pages of a personal development book a day 

Meditate for 20 mins/day

30 squats a day

Write in the blog every day for 

Go to bed before 10:30pm

Get up before 6am 

Exchange my daily coffee for a daily lemon tea

Drink 2.5litres of water a day 

Replace breakfast for a Juice Plus Complete protein shake

Take Juice Plus capsules every morning

I’ve been asking my clients to download this fantastic free app for you to track your change. It counts the days for you and each day you click complete when you have done your change: CLICK HERE TO DOWNLOAD THE APP

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Remember, sustaining change is always easier – and much more fun – when you have friends along for the journey. They’ll keep you accountable, encourage you through the hard times and cheer you on from the front lines. Click here for more info on Juice Plus onesimplechange

Please comment below with what onesimplechange you are going to make starting this week and let me know your progress! Good luck!