Exercise, Metabolism, Uncategorized, Workout

Five Ways to Rev Up Your Metabolism

Your metabolism often gets blamed for weight gain, especially as we age. While it is true that our metabolism tends to slow down as we age, what really tends to slow down is us.

We are usually much more sedentary as we get older, with many of us working desk jobs, and no longer chasing toddlers around.

There are some ways to fire up your metabolism, and here are 5 ways to do just that.

1. Don’t skip meals. One question I ask my health coaching clients who are trying to lose weight is, “Are you sure you are eating enough?” This is usually the time when they are asking for a refund, but stay with me here. When you skip meals your body goes into starvation mode, and that can slow your metabolism. Eating something about every 4 – 5 hours usually does the trick to keep your metabolism engine revving nicely.

 2. Eat protein at every meal. Protein is a key ingredient in stoking the metabolism fires. Go for about 3 – 5 ounces of lean protein. Think protein powder in a breakfast shake, a salad at lunch with grilled chicken or tofu for my vegetarian friends, have a serving of fish and lots of grilled veggies at dinner.

 3. Stay hydrated. Aim for about 64 ounces of water each day. Studies show that dehydration can depress the metabolic rate. Dehydration can also lead to other serious health problems, so be sure to drink up. If plain water doesn’t do it for you, try adding some fresh fruit to your water to jazz it up.

 4. Utilize the HIIT method. HIIT stands for High Intensity Interval Training and it has been shown to burn more energy both during your workout and for the rest of the day. This means that you continue to experience benefits from your workout even after your workout is over. A fun way to utilize the HIIT method is to do it on the treadmill; here’s how. Walk for 5 minutes at 3.5 mph speed, then increase your speed to 4 mph for 60 seconds. Then go back down to 3.5 mph for 90 seconds; repeat the entire sequence five times and try to do the workout three times per week. Once it stops being challenging, increase the incline, the pace, or both.

 5. Work to build muscle. Muscle is denser than fat and uses more energy, which keeps your metabolism on the move. Build in strength training twice a week with weights, or, by using your own body weight for resistance (think pushups, planks, etc.). Training with weights at least twice a week can increase your resting metabolism by 100 calories a day. That’s pretty spectacular!

 

There you go. Don’t skip meals, get your protein, stay hydrated, HIIT the treadmill, and work on building those Popeye muscles.

Interested in individual health coaching? Now is the time. Let’s finish the year strong. Visit me at www.thecaringcoachingcenter.com and contact me for more information.

Take care of yourself, be nice to yourself, and be well. And until next time – veg in, don’t veg out.

Karen

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Five Totally Quick and Easy Ways to Manage Stress

Stress is unfortunately a part of life for many people. There are many things that can cause us stress; from our jobs, to family drama, to financial burdens, to illness and even death. 

There’s no shortage of strategies out there to help you manage stress, but what I want to give you today is just four really quick and easy things you can do RIGHT NOW to keep stress at bay.

Here we go!

1. BREATHE! Taking a few deep breaths will help you release tension and clear your mind.

2. *STRETCH! A few stretches at your desk or in your car will help you relax your muscles and calm down when feeling tense.

3. EXERCISE! Regular exercise will help you unwind and blow off steam. Even just a 10-minute walk will help you relax and feel more at ease.

4. TALK! Talking to others about problems in your life can help you let them go instead of holding on to them. Find a trusted friend, or even a professional if you need, and verbalize the problems that are causing stress in your life.

5. SAY NO! Learn to say no as a way to avoid overbooking yourself and stressing you out with too much to do and not enough time.

*Want a copy of my FREE poster featuring 8 easy stretches to get your through the day? Email me today at karen@thecaringcoachingcenter.com to claim yours today!

Take care of yourself, be nice to yourself, and be well, and until next time – veg in, don’t veg out!

Karen  

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I Felt Fat Today

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I went for a run today. I haven’t been out running in a long time, and with a 10-miler coming up in just a few short weeks, I knew I needed to get out there and log some miles. I only made it three miles, pitiful, especially for someone that has completed two full marathons.

As I was out running I became acutely aware of my stomach bouncing up and down, the fat on my thighs, the thickness of my calves. I felt fat. The rest of my run (normally a time when I clear my mind) found me obsessing about my body; the fact that my stomach isn’t flat and my legs are short (I once had an orthopedic surgeon tell me I look like a Hobbit), the fact that my thighs rub when I run (the reason I never wear shorts) and the fact that while I have a good amount of muscle in my arms, I still have “bat wings.”

I ruined a perfectly good run by doing the one thing I tell my clients NOT to do; I was focusing too much on what my body looked like instead of focusing on what my body can do! Your body is an amazing machine. At this very moment your body is performing hundreds of tasks at the same time. While you are reading this, your heart knows to keep beating, your lungs know to keep taking in air, your eyes know when to blink and your throat knows when to swallow. And no matter what we do to our bodies (eat too much, sleep too little, let stress get the best of us) our bodies still continue to do what it needs to do to continue to function properly.

It’s time to shift the focus of taking care of yourself, eating right and exercising, not to look skinny, but to be healthy! To feed and nourish your body well so that it can continue to perform the daily functions you need it to. Eat to nourish and sustain; eat to live!

Take care of yourself, be nice to yourself, and be well. And until next time…veg in, don’t veg out!

Karen

Want amazing tips and recipes for healthy living? Sure you do! Hop on over to http://www.thecaringcoachingcenter.com and sign up for my monthly newsletter!

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