Archive for Health/Fitness Tips

Plank, Pike, Pose

In a recent post I made on my social media page about feeling overwhelmed when you get hit with curveballs. It’s sooo important to take control of the situation instead of letting the situation take control of you. This is exactly why and how our health fluctuates based off of how we deal and heal with them.

I wanted to perform this particular transitional move as it helped me release some tension and calm down. 

Here’s how to perform a safe, functional and effective Transitional Plank, Pike, to Baby Pose

Transition effectively

Health & Fit Tip

Pillow Fight

Health & Fit Tip Of The Day

One contributing factor of tension, added stress and overall feel of tightness is because we don’t stay aware of our posture when we are doing certain things. Such as the most common, sitting at a computer for too long.

how does it affect our health? Our body is a response mechanism and how it responds to certain stimulus can good be fit or be a chronic pain.
STRESS comes in all shapes and forms. Our mind and body responds to that…. tensing up is a natural  reflex reaction to stress. Whether you’re in a heated argument, waiting on some news, or simply doing work related content and you have a deadline, these few examples are an onset of stress!
In some cases when stress calms down, the body will too, but the funny thing is, sometimes we don’t even know we are tense!
if we don’t take moments throughout our day to focus on our mental and physical health, we can cause tension in our body to become chronic.

so with being said, this is a simple yet fresh reminder in times of stress or positions you may have stayed in for too long causing the muscles to lock up:


Fit Tip

Blanket Battle Rope

Move Of The Day

Perform 10-15 reps each direction

  • Side
  • Front
  • Back

Balance, Core and Mobility Exercise 

Vitamin D & Move of The Day

For those of you who still don’t know the importance of vitamin D and it’s function here is a great article from the Fooducate app that provides great info. I have talked about this in past blogs based off of experience with working with clients who have very low vitamin D in the effects of it. For those of you who are new to my blogs if you haven’t had your vitamin do you levels checked it’s highly recommended as you can definitely tell a change with it or without it. 

Vitamin D – Health Benefits, Food Sources, and Supplement Advice

Vitamin D is not a vitamin

A vitamin is a chemical found in food, that the human body cannot make on its own. Vitamin D is actually a hormone that the body produces, as a result of complex chemical reactions triggered by sun exposure. It can also be ingested from food or supplements. Despite the misnomer, we will continue calling it vitamin D.

Before it can be of any help to the body, vitamin D is activated in a 2-step process, first by the liver and then by the kidneys. Once active, vitamin D participates in a host of metabolic activities.

Vitamin D health benefits

Vitamin D is critical for proper bone health. It promotes calcium absorption and helps prevent osteoporosis.

Additional roles of vitamin D include reduction of inflammation, neuromuscular and immune support, and possibly warding off depression.

Some studies posit that vitamin D can help with weight loss, and reduction in risk for certain diseases, but there isn’t a large body of evidence yet.

How much Vitamin D do I need?

If you are between the ages of 1 and 70, you need 15 micro-grams (mcg) per day (600 International Units). Older individuals need 20 mcg per day. Your body can produce all the vitamin D it needs simply by you being in the sun with exposed skin (arms and face, for example).

People living in northern areas with little chances of exposure, or most of us during the winter months, may not be getting sufficient amounts.

The good news is that vitamin D can accumulate in the body over time. So you do not necessarily need to “recharge” every single day.

Studies conducted in the past 2 decades claim that the majority of Americans don’t get enough vitamin D, and that the daily intake should increase to 25 mcg per day.

People at risk for lower levels of vitamin D

  • post-menopausal women
  • people who had gastric bypass procedures,
  • individuals who have celiac and other nutrient absorption related conditions
  • dark skinned people whose body is more effective at blocking sunshine

If you are in a risk group, consult with a health professional and consider get tested for vitamin D levels.

Foods with naturally occurring vitamin D

There are very few foods with naturally occurring vitamin D. They include:

  • cod liver oil (1 tablespoon has 34 mcg, 220% of the daily value)
  • swordfish (3 oz serving, 14 mcg, 94% DV)
  • salmon (3 oz, 11 mcg, 75% DV)
  • tuna (canned or fresh) (3 oz, 4 mcg, 25% DV)
  • sardines (2 pieces, 1 mcg, 7% DV)
  • beef liver (3 oz, 1 mcg, 7% DV)
  • eggs, mostly the yolk (1 mcg, 7% DV)

Another food that comes with vitamin D, in some cases, is mushrooms. Some farmers expose mushrooms to ultraviolet light and that causes them to produce vitamin D. A 3-ounce bunch of white mushrooms exposed to UV light can reach 100% of the DV! Check the package before buying.

Foods that are fortified with vitamin D

In the US, public health officials have mandated dairy milk be fortified with vitamin D. This historical decision virtually eliminated rickets, a disease that many children suffered from.

  • Dairy milk – 25% DV
  • Dairy-free milk – varies, check the label
  • Orange juice – varies, but juice is high in sugar so may not be worth it.
  • Breakfast cereal – some manufacturers add vitamin D, but again, if the cereal is high in sugar, seek nutrients elsewhere.

Vitamin D supplements

If you can’t get sufficient amounts of vitamin D from sunshine or food, the supplement industry will be more than happy to sell you some. It is available as D2 or D3.

Vitamin D is actually a group of compounds. The most common are vitamin D3 (cholecalciferol), and vitamin D2 (ergocalciferol).

Vitamin D3 is from animal sources, while vitamin D2 is derived from yeast and fungi and as such can be consumed by vegans and vegetarians.

Bottom Line

Vitamin D is a critical component of bone health. If you’ve never checked your blood vitamin D levels, go ahead and check if you are deficient. In any case, there are multiple food sources as well as supplements to choose from.

Sources:

  1. Cranney et al – Effectiveness and safety of vitamin D in relation to bone health – NIH, 2007
  2. Institute of Medicine, Food and Nutrition Board. Dietary Reference Intakes for Calcium and Vitamin D. Washington, DC: National Academy Press, 2010.
  3. Clarke et al – Vitamin D Insufficiency – Mayo Clinic Proceedings, 2011

4Star Fit Tip:

Table top leg raise 

Fit Tip

The Importance In Your Step & Your Move Of The Day

Just keep it moving…forward that is!

Did you know that it takes approximately over 50 muscles in your body to be activated when taking a step forward? Such intricate and unique Details in how the Body works to make a movement happen.

That’s why the benefit of just going out and taking walks When the weathers nice yields great results Well done on a consistent basis. 

So many primary and secondary muscles working together. 

Could you imagine the muscle work in increasing intensity from a walk to a jog- a jog to a run and a run to a Sprint?! 

Point blank… move forward and get fit. 💪🏽

Move of the week

Stretch and relax with the Seated ballerina 

Seated Ballerina

Milk and Move of the day!

Did you know?
Health tip provided by Registered Dietitian, Molly Linek.

A1 vs A2 Milk What?

Have you started seeing a different milk in the refrigerated section of your stores? If not, you will.!! This “new” product is actually 5-10,000 years old!

A2 refers to the “Original” form of milk before domestication. A genetic mutation around 5 to 10,000 years ago bred a new type of milk, A1. Studies show that A1 milk can be more difficult to digest, increase inflammation, exacerbate GI issues, change gut bacteria and increase mucus production in many individuals.

Move of the day

Bear Hold Shoulder to Knee Taps

Move of the day!

Health and Fit Tip!


Health fact provided by RD, Molly Linek. 

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4Star Fit Tip: Inside Toe Tap

Make It Right, Get It Tight

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Health & Fit Tip Of The Day!

Have you ever heard the saying watch who you hang around because either they become like you or you become like them? My mother always used to say that to my sister and I and it still holds true today.
Think about applying that to your environment, what you surround yourself with each and every day. It plays a huge factor in your health, mentally and physically. My mom used to be a correctional facility professor and the walls inside of the facility was pink. Why? Because it had a soothing and calming affect to the people staying in that facility.
If you’ve ever noticed in commercials that are promoting anything healthwise, they are bright vibrant colors that are welcoming and soothing. Now let’s make it a little bit more personal within your home… Are your window shades always closed? Are your colors very dark or do you have any kind of colors that draw your attention/stand out? 

The purpose in this tip is surrounding your environment with color to bring energy and joy to you when you enter into it. Have a fresh bouquet of flowers in the center of your table or purchase a nice vibrant wall Decor, something that catches your eye and triggers the feeling of happiness and motivation.

I do it all the time- first thing in the morning when I get up and open all of my shades to invite the natural light in. Pretty often I will go to the store just to purchase some bright colorful flowers. It really does a mind and body good. Notice how your attitude changes.

Go ahead, buy yourself some flowers for the house, or even a nice house plant, wall decor or just simply let more light shine on you. I bet you will see and feel a difference. 😉

For your Fit Tip, Check our the clip below 💪🏽

Plank Into Stand Up

4Star Fit Tip of the day

No one wants to hear from the doctor that they have to sit out for a while to allow healing whether it’s a sprain, strain, fracture or break you have to listen to the doctor! However there are times where the doctor will allow you to do other things that won’t irritate or provoke what they are trying to have heal.
I have had plenty of experiences and some clients who needed to rehab but were able to still work out and keep themselves moving.

The exercises that I demonstrate in this clip are nothing new to most of you who have been on your health and fitness journey for a while but as a trainer it’s my job to make sure that you are doing it correctly and effectively and it always is a great reminder if you haven’t been doing so.

Check out the video below and if you are rehabbing your lower body go ahead and add these upper body and core exercises to your rehab routine.

Nothing like keeping some strong sexy arms and core😉

Seated Core & Arms

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