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Walking – Healthy Habit #5

Walking is perhaps one of my favorite things to do as I love being outside and feeling the sun on my skin!

Back in the day, when I was younger, I used to love running. But when I wasn’t running, that would mean I was injured with painful shin splints or patellar tendonitis.

Finally after spending so much money on therapy, orthotics, new shoes, anything and everything I could find the heal my pain, I had the realization that I was insane.

What is that quote? The definition of insanity is doing the same thing over and over expecting a different result.

So now I walk…and I have 2 yellow labs that love it when I do.

Walking is great for bone density, especially if you walk barefoot…which I don’t..unless at the beach. Great for an endorphin kick, back pain, and vitamin D absorption (the happy vitamin).

Check your local YMCA or HR departments and see if you cannot find a walking group to join. Some corporations have groups that walk at lunch. That is a great way to stretch your legs after sitting at your desk all day!

Find a safe spot or a partner, and go out for a daily walk!

What is your walking routine?

Healthy Habit #4 – HIIT Cardio

Heart attacks are the biggest killer of both men and women. Your heart is a muscle and it must be worked. Web MD says,”…reduced risk of heart disease, improved blood cholesterol and triglyceride level, and improve heart function

Boot Camp is my favorite form of High Intensity Interval Training, also known as HIIT. this is where you alternate between speed work and recovery intervals.

There are two main forms of cardiovascular exercises: HIIT and LISS aka Low intensity steady state.. Each serves a purpose, and most people prefer one or the other. But for this post, we are going to focus on the HIIT method of cardio.

Essentially a typical HIIT workout is where you go all out for a time, and then recover for a time. As compared to a LISS workout where you remain at a steady state the entire time. This is like a sprinter compared to a distance runner.

HIIT works your heart and boosts your metabolism for several hours afterwards. this will strengthen your heart muscle as you increase your work intervals and decrease your rest needs.

Many may argue that the LISS workouts get your heart into that lower fat burning zone, so that you burn fat the entire time. However, when you are keto, your glycogen stores are very low, and you are burning fat anyhow.

For example, when i am short on time, I do a Tabata Workout on the bike. After a 2 minute warmup, you go all out for 20 seconds and rest for 10 seconds. Do this 8 times for a total of 4 minutes. Then cool down for another minute or two.

Most of the time, I prefer boot camp classes, as the energy of the other participants push me to work harder and I love the accountability of having to be at class on time. It’s tough to get up at 4:45 to hit a 5:30 am class…but i never regret it!

This photo is after me teaching a boot camp class and celebrating my 50th birthday, 2 years ago!

What HIIT workouts do you currently enjoy? Or want to try??

 

Healthy Habit #3 – Weight Lifting

Weight Lifting has so many health benefits, yet most people are either afraid of the gym or not sure what to do once they arrive. Frequently I see these beginners lifting with improper form and setting themselves up for injury. One way to avoid this is hiring a personal trainer for at least your first few times.

Some of the benefits of weight lifting are increasing muscle, getting stronger, improve bone density, and reversing risk for degenerative diseases. Plus the endorphin kick you get will make you feel mentally better everyday.

There is a wonderful app called FitNotes that can help you at the gym by tracking the weight and reps you do for each exercise. This also helps you find exercises for each body part.

To plan your weekly workout, there are many options (aka splits) you can do.

  • Full body: 2-3 times a week
  • Push/Pull: Push = chest, shoulders, triceps, quads. Pull = back, biceps, hamstrings
  • 3 Day Split: back and triceps, shoulders and biceps, legs
  • 3 day split: lower body, upper body, lower body (reverse the following week)

The options are endless. It’s also good to mix it up every month. Start with one plan and then change to another to promote muscle confusion.

If you are a rookie and prefer beginning at home, there are many options for you. For legs, you can simply start with sit stands. Sit in a chair and stand up. Squeeze your legs and booty at the top each time. Start out with 3 sets of 10, walking around for a few minutes in between each set. Add in wall sits when you are ready. Finally, squat with weights.

Similarly, you can do pushups against your kitchen counter, graduate to the coffee table, then on your knees on the floor, finally into a full pushup. It’s called progression. Start where you are and keeping pushing forward!

Please note, I do not train chest often, other than pushups in boot camp. Since most of our daily movements are forward (driving, cooking, computer, cleaning etc) I feel the need to stretch my chest and strengthen my back. Also, having a shoulder impingement from lifting heavy bench, has swayed my decision to avoid chest workouts for now.

What support do you need in creating a strength program?

Healthy Habit #2 – Bulletproof Coffee

Bulletproof coffee is all the rage and everyone seems to have their own version of it.

After drinking my lemon/salt water, I prep my coffee, to fuel my workout before I head out to the gym.

Since coffee is a high pesticide crop, always get organic, please! I have found Peet’s organic coffee at Costco. In the past, I have also brewed Bulletproof Coffee, which is great because it is certified to also not contain any molds. But, I need to share the pot with 2 of my boys, so I have settled for Peet’s for now.

Coffee is a wonderful source of polyphenols, which are micronutrients with many health benefits, also found in red wine and chocolate. It has been said that cold brew does not release the polyphenols into the coffee as they need heat to extract from the beans.

The next ingredient is Brain Octane. Essentially this is the best form of MCT (Medium Chain Triglyderide) Oil found in coconut oil. When you look at coconut oil, you can break it down to C6, C8, C10, and C12. C8 provides the most ketones and this is what you find in Brain Octane. Many other MCT’s contain a combination.

Because I want to remain in a fasted state, I only use 1 teaspoon.

Now there is debate whether you can still be fasted if you just consume fat because your insulin does not elevate. There are also experts that say you need to keep your calories under 50. So combining both these thoughts, this works for me. One teaspoon of MCT oil contains about 45 calories, so I am in the clear.

Cinnamon is another ingredient in my morning brew. Not only does it add a wonderful flavor, but it is a prebiotic. This improves insulin sensitivity and support your gut microbiome. While many people take probiotics to add in good bacteria, prebiotics nourish the existing bacteria.

To sweeten the cup, I add liquid stevia. This is the most natural sweetener I can find on the market, without a bunch of added junk.

Whip all this in your favorite blender, I use an old fashioned glass Oster, and enjoy. If you are like me, you will drink several cups and enjoy throughout the entire morning!

How do you enjoy your morning coffee?? Please comment below and share your favorite tips!

XX Tracee

 

BTW, when you click on a link and purchase a product, I may receive a bit of coffee money, which you can probably tell I love, and it helps support my work. If you would rather me not enjoy my favorite brew, feel free to go directly to the website and purchase your goodies. 

Healthy Habit #4 – HIIT Cardio

Heart attacks are the biggest killer of both men and women. Your heart is a muscle and it must be worked. Web MD says,"...reduced risk of heart disease, improved blood cholesterol and triglyceride level, and improve heart function Boot Camp is my favorite form of High Intensity Interval Training, also known as HIIT. this is MORE +

Healthy Habit #3 – Weight Lifting

Weight Lifting has so many health benefits, yet most people are either afraid of the gym or not sure what to do once they arrive. Frequently I see these beginners lifting with improper form and setting themselves up for injury. One way to avoid this is hiring a personal trainer for at least your first MORE +

Healthy Habit #2 – Bulletproof Coffee

Bulletproof coffee is all the rage and everyone seems to have their own version of it. After drinking my lemon/salt water, I prep my coffee, to fuel my workout before I head out to the gym. Since coffee is a high pesticide crop, always get organic, please! I have found Peet's organic coffee at Costco MORE +

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