Overcoming Excuses
Starting and sticking to an exercise or nutrition program takes a lot of discipline. One of the most common excuses that I hear all the time is “I don’t have enough time.” A perceived lack of time is one of the most common excuses for not starting or for quitting an exercise program. But it really does not wash. We have clients who manage large businesses, clients with 6-8 children and clients who seem to do it all. How do they do it? They make health and fitness a priority in their life. When life gets rough, exercise is usually the first thing to go when, in fact, it should be the last. Exercise is the glue to mental sanity when life becomes chaotic, and you truly have to believe, know, and adopt this concept in order for exercise to be a part of your life.
Research, in fact, shows that people who exercise are more productive at whatever they are doing. Translation: You will be able to do more when you are in good shape. As for believing exercise is a huge time commitment, even 10-30 minutes a day, if done consistently, can result in health benefits.
Make an appointment with yourself, just as you would for your doctor or dentist or a meeting with your boss. That way, when someone asks if you can meet at 5 o'clock, you can honestly say, "Sorry, I've got an appointment. How about at 4:00?" Scheduling fitness into your life is why personal trainers have become so popular. Now you are accountable to your trainer as well as yourself.
For more ways on how you can fit exercise into your life go to http://www.upwardmotionpt.com a FREE Comprehensive Online Fitness Evaluation
This tip was brought to you by Luis Alvidrez is an expert personal trainer and owner of Upward Motion Personal Training.
Tuesday, April 13, 2010
Monday, April 5, 2010
Healthy Snacking!
If you're trying to follow a diet, strict or otherwise, the usual suggestion is 5 small meals a day. The first few weeks went great, but now you're getting bored and running out of ideas, so we gathered up 10 of our favorite concoctions just for you!
1. A quater of an avocado spread (ditch the mayo!!) on a slice of whole wheat bread topped with three hard boiled egg whites. For a little extra seasoning, sprinkle with Redmonds season salt. Toast the bread if you have a toaster handy!
2. A classic, but favorite, apples and peanut butter. Healthier? Top those apple slices with almond butter (we use Sunflower Market brand).
3. Grab a slice of your favorite white cheese such as Muenster or provolone, low fat turkey lunch meat, and a large piece of lettuce. Lay flat and roll it up. Great for on the go!
4. Almonds are a fantastic source of energy and raisins are a delicious texture contrast. So grab a handful of both for a quick and easy snack.
5. If you're at the gas station eye balling those mouth watering candy bars that you know you can't have, go to the next isle over and grab a Cliff Bar instead. They have tons of flavors like the Double Chocolate Brownie!
6. Protein is essential and cottage cheese has a lot of it! If you're not a big fan of going solo with it, add your favorite fruit to a half cup of cottage cheese. Some of our favorites are oranges, peaches and strawberries!
7. Tuna spread on whole wheat crackers. Top with some oval sliced pickles for a little zest!
8. Humus and celery (or any other veggies) is a great way to substitute chips and dip at parties or for an on the go snack. Sunflower Market has many different flavors of humus for you to choose from!
9. Lara Bars are another convenient substitute for candy bars. Pick them up just about anywhere in the protein bar section! Oh yeah, and they're specially made for women!!
10. Fresh fruit smoothies with non-fat yogurt are a wonderful substitute for those elusive ice cream cravings. Want them for breakfast but don't have much time? Prepare everything the night before and then just throw it in the blender on the way out the door! Yum!
If you have any other ideas, please send them our way! info@upwardmotionpt.com
Happy Snacking!
Visit www.upwardmotionpt.com for your FREE personal training session!
1. A quater of an avocado spread (ditch the mayo!!) on a slice of whole wheat bread topped with three hard boiled egg whites. For a little extra seasoning, sprinkle with Redmonds season salt. Toast the bread if you have a toaster handy!
2. A classic, but favorite, apples and peanut butter. Healthier? Top those apple slices with almond butter (we use Sunflower Market brand).
3. Grab a slice of your favorite white cheese such as Muenster or provolone, low fat turkey lunch meat, and a large piece of lettuce. Lay flat and roll it up. Great for on the go!
4. Almonds are a fantastic source of energy and raisins are a delicious texture contrast. So grab a handful of both for a quick and easy snack.
5. If you're at the gas station eye balling those mouth watering candy bars that you know you can't have, go to the next isle over and grab a Cliff Bar instead. They have tons of flavors like the Double Chocolate Brownie!
6. Protein is essential and cottage cheese has a lot of it! If you're not a big fan of going solo with it, add your favorite fruit to a half cup of cottage cheese. Some of our favorites are oranges, peaches and strawberries!
7. Tuna spread on whole wheat crackers. Top with some oval sliced pickles for a little zest!
8. Humus and celery (or any other veggies) is a great way to substitute chips and dip at parties or for an on the go snack. Sunflower Market has many different flavors of humus for you to choose from!
9. Lara Bars are another convenient substitute for candy bars. Pick them up just about anywhere in the protein bar section! Oh yeah, and they're specially made for women!!
10. Fresh fruit smoothies with non-fat yogurt are a wonderful substitute for those elusive ice cream cravings. Want them for breakfast but don't have much time? Prepare everything the night before and then just throw it in the blender on the way out the door! Yum!
If you have any other ideas, please send them our way! info@upwardmotionpt.com
Happy Snacking!
Visit www.upwardmotionpt.com for your FREE personal training session!
Monday, March 29, 2010
We were on the News!!!
Can you believe it!! WE are on at 5 on KOAT
This evening you can check out my interview with KOAT TV. They interviewed me at the studio in regards to the Bernallio County Economic Development (BCED) Text Messaging Service.
Currently, BCED is taking strides to stay in constant communication with small businesses, and one way they are doing this is by text.
So, where do i fit in?
They asked me to give a brief testemonial about the service and how it is important to small businesses.
Click here to view the interview County Uses Texting to Help Businesses - Project Economy News Story - KOAT Albuquerque
http://www.upwardmotionpt.com
Luis Alvidrez
Upward Motion Personal Training
This evening you can check out my interview with KOAT TV. They interviewed me at the studio in regards to the Bernallio County Economic Development (BCED) Text Messaging Service.
Currently, BCED is taking strides to stay in constant communication with small businesses, and one way they are doing this is by text.
So, where do i fit in?
They asked me to give a brief testemonial about the service and how it is important to small businesses.
Click here to view the interview County Uses Texting to Help Businesses - Project Economy News Story - KOAT Albuquerque
http://www.upwardmotionpt.com
Luis Alvidrez
Upward Motion Personal Training
St. Patty's Day Recipe
With St. Patty's Day right around the corner, it's easy to forget our healthy foods for that decadent, rich in fat Irish food. So what to do? Follow this hearty and healthy twist on an old tradition.
Ingredients:
2 tablespoons butter, divided
2 1/2 cups diced peeled baking potato (about 14 ounces)
1 cup diced onion (about 4 ounces)
1/2 teaspoon salt, divided
1/2 teaspoon freshly ground black pepper, divided
3 cups fat-free, less-sodium chicken broth
2 cups water
3 tablespoons water
8 cups thinly sliced savoy cabbage (about 1 pound)
1 tablespoon chopped fresh thyme leaves
Directions:
Melt 1 tablespoon butter in a large saucepan over medium heat. Add potato, onion, 1/4 teaspoon salt, and 1/4 teaspoon pepper. Cover and cook 6 minutes. Add broth and 2 cups water; bring to a boil. Cook 10 minutes or until potato is tender.
Combine 3 tablespoons water and remaining 1 tablespoon butter in a large Dutch oven; bring to a simmer. Add cabbage and thyme. Cover and cook 5 minutes, stirring occasionally. Remove from heat; stir in remaining 1/4 teaspoon salt and remaining 1/4 teaspoon pepper.
Place half of potato mixture in blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth. Pour into a large bowl. Repeat procedure with remaining potato mixture. Add potato mixture to cabbage mixture; cook over medium-low heat until thoroughly heated.
Yield: 6 servings (serving size: 1 1/3 cups)
CALORIES 130 (28% from fat); FAT 4.1g (sat 2.5g,mono 1.1g,poly 0.3g); IRON 0.9mg; CHOLESTEROL 10mg; CALCIUM 48mg; CARBOHYDRATE 21g; SODIUM 442mg; PROTEIN 4.2g; FIBER 4.5g
Visit www.upwardmotionpt.com for your FREE personal training session!
Ingredients:
2 tablespoons butter, divided
2 1/2 cups diced peeled baking potato (about 14 ounces)
1 cup diced onion (about 4 ounces)
1/2 teaspoon salt, divided
1/2 teaspoon freshly ground black pepper, divided
3 cups fat-free, less-sodium chicken broth
2 cups water
3 tablespoons water
8 cups thinly sliced savoy cabbage (about 1 pound)
1 tablespoon chopped fresh thyme leaves
Directions:
Melt 1 tablespoon butter in a large saucepan over medium heat. Add potato, onion, 1/4 teaspoon salt, and 1/4 teaspoon pepper. Cover and cook 6 minutes. Add broth and 2 cups water; bring to a boil. Cook 10 minutes or until potato is tender.
Combine 3 tablespoons water and remaining 1 tablespoon butter in a large Dutch oven; bring to a simmer. Add cabbage and thyme. Cover and cook 5 minutes, stirring occasionally. Remove from heat; stir in remaining 1/4 teaspoon salt and remaining 1/4 teaspoon pepper.
Place half of potato mixture in blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth. Pour into a large bowl. Repeat procedure with remaining potato mixture. Add potato mixture to cabbage mixture; cook over medium-low heat until thoroughly heated.
Yield: 6 servings (serving size: 1 1/3 cups)
CALORIES 130 (28% from fat); FAT 4.1g (sat 2.5g,mono 1.1g,poly 0.3g); IRON 0.9mg; CHOLESTEROL 10mg; CALCIUM 48mg; CARBOHYDRATE 21g; SODIUM 442mg; PROTEIN 4.2g; FIBER 4.5g
Visit www.upwardmotionpt.com for your FREE personal training session!
Should Humans Run?
Running is no doubt a popular activity. More and more people are participating in marathons and sports such as cross-country in school. But with the increasing amount of runners comes the increasing about of injuries from running. So is this activity really meant for us? Eric Beard, fitness trainer and master fitness instructor, blames seated desk work and corresponding alignment issues for the prevalence of running-and fitness-related injuries. Beard suggests getting thorough structural assessment to identify imbalances and joint restrictions before picking up running. "Increase mileage very slowly, and never increase volume and intensity at the same time," Beard also suggests. Final verdict, go run! Just make sure you're in proper shape so you don't go down a notch in your fitness level instead.
Another article published in the New York Times (October 27, 2009) asked the same question and concluded that we are. The article cited a report published in a 2007 issue of Sports Medicine (2007; 37 {4-5}, 288-90) as evidence for its claim. The authors also reported that highly efficient humans could even outlast most mammals.
There you have it, humans are meant to run and it is encouraged, only if the body is in proper alignment and if taken in strides. Get it, Strides and running. Funny huh.
Visit www.upwardmotionpt.com for your FREE personal training session!
Another article published in the New York Times (October 27, 2009) asked the same question and concluded that we are. The article cited a report published in a 2007 issue of Sports Medicine (2007; 37 {4-5}, 288-90) as evidence for its claim. The authors also reported that highly efficient humans could even outlast most mammals.
There you have it, humans are meant to run and it is encouraged, only if the body is in proper alignment and if taken in strides. Get it, Strides and running. Funny huh.
Visit www.upwardmotionpt.com for your FREE personal training session!
Valentine's Day Lovin!
The Benefits of Valentine's Day
Have the house to yourself this Valentine's Day? Joy Davidson, PhD, a New York psychologist and sex therapist says, "Of course, sex is everywhere in the media, but the idea that we are vital, sexual creatures is still looked at in some cases with disgust or in other cases a bit of embarrassment. So to really take a look at how our sexuality adds to our life and enhances our life and our health, both physical and psychological, is eye-opening for many people."
So what are they benefits of good loving in a relationship? Here's just a few!
1. Sex Relieves Stress
Lowering blood pressure and overall stress reduction were major outcomes of a study done on 24 women and 22 men who kept track of their sexual activity. The study showed that those who had intercourse responded better to stressful situations than those who were abstinent.
2. Sex Boosts Immunity
Having sex once or twice weekly increases the levels of an antibody called immunoglobulin A which can protect you from getting colds and other infections.
3. Sex Burns Calories
30 minutes of sex burns 85 calories or more. The math? 42 half-hour sessions will burn 3,570 calories. In other words? You'll burn at least a pound of fat! "Sex is a great mode of exercise," says Patti Britton, PhD, a Los Angeles sexologist and president of the American Association of Sexuality Educators and Therapists. It takes work, from both a physical and psychological perspective, to do it well," she says.
4. Sex Reduces Pain
As the hormone oxytocin surges, endorphins increase, and pain declines. So if your headache, arthritis pain, or PMS symptoms seem to improve after sex, you can thank those higher oxytocin levels.
5. Sex Reduces Prostate Cancer Risk
Frequent ejaculations may reduce the risk of prostate cancer later in life. Men who had or have 5 or more ejaculations weekly in their 20's reduced their risk of getting prostate cancer by a third! Older men who ejaculate 21 or more times a month are reducing their risk of prostate cancer as well.
6. Sex Strengthens Pelvic Floor Muscles
For women, doing a few pelvic floor muscle exercises known as Kegels during sex offers a couple of benefits. You will enjoy more pleasure, and you'll also strengthen the area and help to minimize the risk of incontinence later in life. To do a basic Kegel exercise, tighten the muscles of your pelvic floor, as if you're trying to stop the flow of urine. Count to three, then release.
7. Sex Helps You Sleep Better
The oxytocin released during orgasm also promotes sleep, according to research. Getting enough sleep has been linked with a host of other good things, such as maintaining a healthy weight and blood pressure. Something to think about, especially if you've been wondering why your guy can be active one minute and snoring the next.
Enough reasons to cuddle up with your love on Valentine's Day? We sure hope so! Maybe even enough reasons to cuddle up more than just on Valentine's Day!
Visit www.upwardmotionpt.com for your FREE personal training session!
Have the house to yourself this Valentine's Day? Joy Davidson, PhD, a New York psychologist and sex therapist says, "Of course, sex is everywhere in the media, but the idea that we are vital, sexual creatures is still looked at in some cases with disgust or in other cases a bit of embarrassment. So to really take a look at how our sexuality adds to our life and enhances our life and our health, both physical and psychological, is eye-opening for many people."
So what are they benefits of good loving in a relationship? Here's just a few!
1. Sex Relieves Stress
Lowering blood pressure and overall stress reduction were major outcomes of a study done on 24 women and 22 men who kept track of their sexual activity. The study showed that those who had intercourse responded better to stressful situations than those who were abstinent.
2. Sex Boosts Immunity
Having sex once or twice weekly increases the levels of an antibody called immunoglobulin A which can protect you from getting colds and other infections.
3. Sex Burns Calories
30 minutes of sex burns 85 calories or more. The math? 42 half-hour sessions will burn 3,570 calories. In other words? You'll burn at least a pound of fat! "Sex is a great mode of exercise," says Patti Britton, PhD, a Los Angeles sexologist and president of the American Association of Sexuality Educators and Therapists. It takes work, from both a physical and psychological perspective, to do it well," she says.
4. Sex Reduces Pain
As the hormone oxytocin surges, endorphins increase, and pain declines. So if your headache, arthritis pain, or PMS symptoms seem to improve after sex, you can thank those higher oxytocin levels.
5. Sex Reduces Prostate Cancer Risk
Frequent ejaculations may reduce the risk of prostate cancer later in life. Men who had or have 5 or more ejaculations weekly in their 20's reduced their risk of getting prostate cancer by a third! Older men who ejaculate 21 or more times a month are reducing their risk of prostate cancer as well.
6. Sex Strengthens Pelvic Floor Muscles
For women, doing a few pelvic floor muscle exercises known as Kegels during sex offers a couple of benefits. You will enjoy more pleasure, and you'll also strengthen the area and help to minimize the risk of incontinence later in life. To do a basic Kegel exercise, tighten the muscles of your pelvic floor, as if you're trying to stop the flow of urine. Count to three, then release.
7. Sex Helps You Sleep Better
The oxytocin released during orgasm also promotes sleep, according to research. Getting enough sleep has been linked with a host of other good things, such as maintaining a healthy weight and blood pressure. Something to think about, especially if you've been wondering why your guy can be active one minute and snoring the next.
Enough reasons to cuddle up with your love on Valentine's Day? We sure hope so! Maybe even enough reasons to cuddle up more than just on Valentine's Day!
Visit www.upwardmotionpt.com for your FREE personal training session!
Monday, February 1, 2010
Alvidrez Granola Balls
Alvidrez Granola Balls
At the Anniversary party we made these delicious granola bars. We originally got the idea from Marie Alvidrez, but we put a little UMPT twist on it! They turned out wonderfully!
Makes about 24 small balls.
Ingredients:
2 Cups Quick Cooking Oats
1 1/2 Cups Almond Butter/Peanut Butter
1 Cup Organic Agave Nectar
1 1/2 Cup Raisins
1 1/2 Cup Thinly Sliced Almonds
1/2 Cup Water (Or more depending on the oats you use)
Vanilla to Taste
Optional: Natural Cocoa Powder to Sprinkle on Top
4 Scoops Protein Powder
Directions: Put the oats, almond butter, agave, raisins, almonds, vanilla, protein powder and water in a large mixing bowl. You may want to add more of one ingredient or less of another! Mix until evenly moist. Cover a cookie sheet with wax paper. Make small balls and place them on the wax paper. Place in the refrigerator for about 1 hour or until solid. Sprinkle with cocoa powder and enjoy! Refrigerate leftovers for a healthy snack anytime.
Add dry fruit such as apricots or different kinds of nuts! Any other ideas? E-mail them to us and let us know how you like this recipe!
At the Anniversary party we made these delicious granola bars. We originally got the idea from Marie Alvidrez, but we put a little UMPT twist on it! They turned out wonderfully!
Makes about 24 small balls.
Ingredients:
2 Cups Quick Cooking Oats
1 1/2 Cups Almond Butter/Peanut Butter
1 Cup Organic Agave Nectar
1 1/2 Cup Raisins
1 1/2 Cup Thinly Sliced Almonds
1/2 Cup Water (Or more depending on the oats you use)
Vanilla to Taste
Optional: Natural Cocoa Powder to Sprinkle on Top
4 Scoops Protein Powder
Directions: Put the oats, almond butter, agave, raisins, almonds, vanilla, protein powder and water in a large mixing bowl. You may want to add more of one ingredient or less of another! Mix until evenly moist. Cover a cookie sheet with wax paper. Make small balls and place them on the wax paper. Place in the refrigerator for about 1 hour or until solid. Sprinkle with cocoa powder and enjoy! Refrigerate leftovers for a healthy snack anytime.
Add dry fruit such as apricots or different kinds of nuts! Any other ideas? E-mail them to us and let us know how you like this recipe!
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