Want to Know a Secret of Mine? Here’s a Hint: I Reap What I Sow

reap what you sow
 

Today I am going to share something that most people don’t know about me. No, it’s not that I have a secret stash of junk food under my bed — I am actually an avid gardener. Not only is gardening a great way to decompress, but it also a great activity to do on your active rest day (and yes-- gardening burns calories!) Use this helpful tool to find out just how many.

While I probably can’t tell you half of the names of the flowers that spring up in my yard, I absolutely love being outside with my hands in the dirt. According to this article, my love of gardening might actually have something to do with a little strain of bacterium called Mycobacterium vaccae. Studies have shown that this particular strain triggers a release in serotonin (which has the potential to decrease anxiety and leave you in a good mood). The bacterium has also been found to improve cognitive function and help fight diseases such as cancer. 

With all the benefits associated with gardening, it’s no wonder my wife Molly and our girls love joining me outside in the dirt. We pull weeds, plant flowers, and water our garden as a family. Sometimes my girls even water each other :) 

So there you have it. Not only is gardening good for your soul and brain function but it is also great for family bonding. Like staying fit, however, you reap what you sow. The more time and energy you spend doting on it, the more bountiful your garden will be. 

*image by Simon Dooley, Flickr

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5 Tips To Get Your Winter Body Ready For Summer

summer body
 

I know what you're thinking..why would I need to worry about my "beach body" when it is barely only the end of February? Well, let me put it into perspective for you; we are just as far from Christmas as we are from bikini weather. Since the most common fitness goal is to lose weight, you'll need to start working on it now! Below you'll find five tips to help get your winter body ready for summer. 

1. Remember the 90-10 rule

90% of what you are eating should be clean (food that only has one ingredient). The rest of your diet can be "fun" and "dirty". 

2. Increase your intake of fruits, veggies, and water

Your fruit and veggie intake varies by your age, gender, and physical activity. Refer to the CDC website to determine what your specific intake should be. As far as water, the Institute of Medicine recommends that men drink 13 cups of water a day while women should drink 9 cups. 

3. Start doing short, but intense aerobic intervals

Short but intense workouts burn more calories in a shorter amount of time. Try walking briskly for two minutes and then jog or run for one minute. Repeat for 30 minutes. 

4. Set realistic goals

If you want to lose weight (and keep it off), aim to shed 1 to 2 pounds a week. In 8 eight weeks you'll lose anywhere from 8-16 pounds (that is, if you work hard and keep your workouts consistent.)

5. Be consistent with your workouts

If you are having a hard time getting motivated to go to the gym, it probably means you are bored with your current routine. Try mixing it up by going for a hike or playing Just Dance with the kiddos. Every bit of physical activity helps bring you closer to achieving that sexy summer body. 

*image by Jay Mantri

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Don't Make These 5 Training Mistakes

training mistakes
 

With all the noise out there, it can be hard to focus on the things that really matter when it comes to becoming and staying fit. Below are five of the most popular training mistakes that I have seen clients fall victim to. Don't be one of them!

1. TOO MUCH AB WORK

 Lose the obsession with your mid-section. Total body exercises (like squats or deadlifts) will burn more calories than crunches. Always.

2. TOO MUCH CARDIO

Now don't get me wrong, cardio is great, but balance is important. Cardio does not make you stronger nor does it increase bone and tendon density, that's what the weight room is for. 

3. WORKOUT MONOGAMY 

Do you do the same 4 mile loop at the same pace or lift the same amount of weight in the same succession every gym sesh? In order to progress you need to add variety to your workout routine. That means lifting harder and training in intervals.

4. WORKOUT PROMISCUITY 

Doing every exercise you know every time you enter the gym isn't efficient. Instead, adopt a simple training plan. Do your research and narrow down your routine to 4 or 5 exercises for each muscle group. Train a different muscle group every day. 

5. FEAR OF FOOD

Food is life. You aren't going to make gains if you aren't feeding your body the nutrients it needs. Food helps build muscle and aids your body in recovery.

*image by Public Domain Archive, Flickr

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