Archive for the ‘nutrition’ Tag

Please don’t be that person!   Leave a comment

Its that time of year, New Years Resolution!  80s-dancers-taylor-swift-shake-it-off

This is when the gyms get overly crowded.  All the trainers and sales staff are rubbing there  hands together ready for a new customer but slightly smirking at the same time.  They know that half of these overly excited, pumped up new comers swearing they are ready for real this time aren’t gonna make it past March.

I know, its a harsh reality.  Especially for the ones who really believe in their hearts they are gonna do it this time.

But the ones who really suffer are the dedicated gym rats who have been coming faithfully 2-5 times a week since last year and the year before that.  Look at their angry and frustrated faces as they unsuspectingly walk toward the next machine with their heart-rate still racing, only to be let down when they realize its being used by someone who clearly doesn’t even know how to use it.  “Their range of motion is way too wide for that machine!”  The gym rat yells to themselves.  The poor gym rat looks around to find the alternative to that machine, only to see that its also taken. “Ah!”  “I’ll just use the free-weights.  Sure my heart-rate has gone down a bit but I can get it back.  I should be free-weighting it out anyway.  Let me quit being lazy.”  The gym rat thinks.  But just as they go to the barbell rack, they notice everything is taken.  After scanning the room in frenzy, they see 2 skinny teenage boys struggling to use the size barbell they wanted.  “Oh come on!  Are they even old enough to be here?”  They look towards the dumbbell rack.  “Taken!”ughhhhhhh  “I hate January.”  They Gym rat bellows.  “I’ll be glad when March comes and everyone gets over their stupid New years resolution!”

If your a trainer, gym employee or gym rat, you know what I’m talking about.  If you’re a January-March fitness buff, you should know this is whats is going on behind the scene.

Don’t let this turn you away from the gym or your resolution.  Maybe you can just let this be motivation for you not to be so predictable this year.  Keep your commitment.  Be strong, then come June, look that gym rat right in the eye come and give them a  nod like “Yeah Homie, break yo self, I’m here to stay!”18st Schoolboy

You can do it!

Tip to not being a January-Marcher:

Pace yourself.

If you haven’t been doing hardly any working out the previous year, don’t try to be a super hero now.  You are not gonna make up for what you did over the holidays by going crazy at the gym all of a sudden. Start with 2 days a week.  Sustain that for a month, then go to 3.  If you do too much too fast you will only burn yourself out.  This goes for nutrition too.

Don’t diet.  

Simply come up with healthy manageable adjustments.  Start planning ahead what your gonna eat.  Before you get hungry.

Introduce yourself to a healthy new dish once a month.                                                 Experiment with different spices and vegetables.

Also try out a new way to get active.  Maybe a dance class, swim lessons, ooh how about  fullsizerender-1 YOGA!

And if you need help with what to do or accountability, then get it!  Be honest. Invest in yourself.  You are worth it!

Don’t be that person done with their goals after 3 months.

Be better than you were last year.

~Ayana                                                                                                                                                                 The Nataki Wellness Center

 

AdjustYourfitnessDNA   Leave a comment

dna picThe Adjust your fitness DNA program is based on Epigenetics.
As you may already know, In the middle of a cell in your body is the Nucleus. Each nucleus is packed with Deoxyribonucleic Acid (DNA) which is a chemical packed with information. It is organized into groups called genes which are arranged on thread like structures we call chromosomes. Every chromosome contains thousands of genes.
That’s a lot of information that goes into you as a human. From the color of your eyes, to the range of pant size you’re more likely to wear. DNA plays a huge role.
But, it is not the end all be all. That’s where epigenetics comes in.
Epigenetics is the study of contributing outside factors that can influence the chemical reactions and its development.
For example, Diabetes may run in your family but scientist now have found out that it is not 100% guaranteed that you will develop it.
Let’s say two parents living in New York City have diabetes. They decide to send their child to live with an Aunt that lives in Oregon. The Aunt only eats healthy organic non-processed foods and makes the child do the same. Let’s also say the Aunt believes in doing lots of fun physical activities such as hiking, camping, kayaking, swimming and jogging.
The change in environment, diet and physical activity already has a huge positive impact on this child’s DNA.
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#2. Oregon is more open with lots of beautiful scenery. This has a positive effect in the brain which sends positive functional signals to the rest of the body. According to Dr. Deepak Chopra, every though you have has a biological correlation.
#3. Eating healthy organic, non-processed foods give the cells in your body the nutrients they need to be balanced and function properly.
#4. All the fun physical exercise helps the blood to circulate freely, speed up the child’s metabolism, keeps the muscles toned and releases serotonin. Serotonin is a chemical created in the body that effect major brain cells that are responsible for the functioning of our cardiovascular systems, muscles and various elements in the endocrine system. Also as you may already know, Serotonin affects you being in a good mood.
All of these factors highly reduce the likelihood of this child having diabetes like the parents. The diabetes chain in this child’s DNA may never get activated.
So now we know thanks to Epigenetics that we have some control over what happens with our DNA.
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1560 calories   2 comments

1560 calories is what I need to eat a day if I want to stay the same weight.  Being a vegan that doesn’t eat soy, a personal trainer that tries to stay away from fattening things and an advocate for natural living& healing, you can imagine that my diet doesn’t include a lot of things that may be common to others.  A lot of my clients ask me what the heck do you eat.  I always respond everything!  Well everything that’s in my list of things I eat.   I laugh every time.

I eat all day long like a  Gazelle,  and even though I’m full at the end of the day, I find it hard to get enough calories in.  I live in Cali so most people here would say that’s a good problem to have.  But I’m not trying to lose weight.  I like where I’m at.  About 5 months ago I was 111 pounds .  Even in high school I was 115-125 pounds.  Most of my adult life I’ve been a consistent 120.  Most people think I’m 105.   But I remind them I’m a trainer and muscle weighs more that fat.   Recently I weighed myself and I was 117.  Perfect!  That’s where I wanna stay.  115-122 is fine by me.

Now I’m not big on counting calories for the rest of your life but I do believe everyone should do it for a while so that they now where they stand.  Then you can let it go for a while  but check in with yourself from time to time.  If you’re over or under weight, do it until you’re not.

111 pounds is under weight for me.  I know some of it had to do with muscle loss but a lot was my diet.  So I decided I better pay attention.  Yesterday I went over my calories.  I consumed 1692.  I was happy about that cause exercise can easily bring that down to 1560.

Now I’m not necessarily proud of how much bread I consumed yesterday, being a trainer and all but I know I can spare a day.   But I thought it would be a good idea to share what contributed the most to the extra calories.  That way people who want to lose can keep that in mind.  So here it is:

About a cup of Still cut oats w/ raisins added gave me a whopping 710 calories.   FYI the still cut has the most calories but I need it.     Two whole wheat waffles  with peanut butter=325  calories.   FYI this was part of my lunch not breakfast.                                 Amy’s California Veggie Burger with 2 pieces of wheat bread=307 calories.

Of course this isn’t all I had to eat but I just wanted to point out what gave me the most calories.  The breads and oatmeal win.   So if you had the same thing but had a beef burger instead  you can add on an extra 1-200 calories unless you get a really small lean cut.   Now a turkey patty is about the same as the veggie.

If I wanted to cut down some of the calories I could have had a little less oatmeal instead of a filled to the top bowl, and added an apple to my breakfast.  Also I could’ve had just one waffle and added a small green salad with vinaigrette dressing.    With these small adjustments, I could have knocked off about 100 calories.

So why don’t you try it.  If you’re looking to lose weight, write down everything you ate and  total up ALL your calories for one day.   Then look it  over and see where you can make tiny adjustments for the next day.  Notice my adjustments didn’t involve me completely taking anything away.  I wanted that waffle!  But I could’ve chose to just eat one and add a salad.

Try this everyday for 1 month and I guarantee you’ll be amazed!

~Lady A

 

 

 

 

Posted February 9, 2013 by calivegans in calories, healthy living

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