fitness - Ditch The Diet Studio

How to Fit in Workout… When You Have NO Time!

admin — Sat, 17 Jul 2021 18:34:54 +0000

You know that you should be exercising because it’s hugely beneficial to your health especially when you are over 40. It’s even scientifically proven, and study after study tells us!

Yet still only a fraction of us are actually into the daily exercise habit. Why is this the case?

Can’t seem to get in daily exercise? Here are the top excuses I’ve heard:

No energy/too tired
No time/can’t make time (I’m a full time parent, I work full time…)
Partner/family isn’t supportive
I’m injured/in pain
I’m too big to move well enough/it hurts to move
I’m too embarrassed/uncoordinated to exercise
Can’t afford it, e.g. gyms are too expensive
Don’t have enough room in my house
I get bored easily/exercise isn’t fun
I never stick with a program/I always give up
I don’t like to sweat/having to shower after

And the excuses go on! But the one I’m covering today is the most common one -NO TIME. But the question remains… do you really don’t have any time to exercise?

I bet I can change your mind about that AND motivate you to find out just a few minutes in your day and make it happen!

How to carve out time for exercise, where you least expect it!

The first thing is to make a plan and schedule it in as you would any other appointment in your calendar. Think of it as an appointment with your health!

Then, find the time. I know, easier said than done – but here are some great ideas for you:

Get up 15-30 minutes earlier
Split your lunch/midday break in half
Don’t have 30 minutes to spare? Take three 10-minute breaks during the day to squeeze in some physical activity, like:
- Brisk walk, combined with walking lunges and/or sprints
- Workout videos (you can join my membership fitness club for women over 40 and enjoy the first week for only a $1)
- Short HIIT workout or circuit training
Make your regular daily activities even more active
- Bedside pushups perhaps? Single-leg squats while you brush your teeth?
- Take the stairs whenever possible
- Park further away from the entrance of a store
- Get off the bus a stop or two early
- Reduce screen time and replace it with activity
- If you must Net-chill, do yoga/pilates/stretching while you’re watching TV
- Dance while you make dinner (love it and do it all the time!)
- Carry a basket while grocery shopping, rather than pushing a cart
- Do high knees-up or jog on the spot at any point during your day!
- Be socially active – walk & talk with a friend (instead of texting)
- Family time = physically active time

The 5 Day Get Fit Over 45 Challenge

A totally FREE 5 day fitness challenge that will help you get starting on being healthier WITHOUT killing yourself exercising or making you feel bad about yourself.

Get It NOW!

And the key to keeping up with this daily exercise habit, even if all you have is 10 minutes per day?

Just. Get. Started.

How about investing in an activity monitor, and look for an accountability partner or support person that you can depend on when you’re ready to pitch and run.

My final thoughts are, find fitness activities that you actually enjoy doing, and mixing it up every now and then – and you’ve got yourself a regular exercise routine.

Again, even if it ends up being 10 minutes a day – it’s better than doing nothing at all!

The post How to Fit in Workout… When You Have NO Time! first appeared on Ditch The Diet Studio.

The post How to Fit in Workout… When You Have NO Time! appeared first on Ditch The Diet Studio.

This burns 3x more calories

admin — Sun, 12 Jul 2020 19:32:29 +0000

I’ve got some pretty cool human facts for you today.

They have to do with your metabolism and I hope at least one of them leaves you feeling empowered!

It’s tempting to think of your metabolism as something you can “turn up” or “turn down” … but the fact is, metabolism is a complicated process that happens in your cells – and the more cells you have, the faster your metabolism.

(Random fact: the average person has 30 trillion cells! That’s a lot of cells … and a lot of metabolism.)

The biggest chunk of your calorie burn (aka your metabolism) happens just to keep you alive – it’s known as your BMR, your basal metabolic rate. BMR can vary a LOT between people. Older we get slower metabolism we get unless we do something about it.

Some things that impact your BMR are things you can’t control – genetics, gender, and more (we’ll get into some of this later).

But there’s actually a lot you CAN do to turn up your metabolism even if you are over 40, and it has to do with your body composition.

I like to think of these ‘metabolic boosters’ like compound interest … it’s not going to make you rich overnight, but over time, it adds up in a big way!

Here it is …

Add more muscle to your body through your workouts. And I’m not talking about bulky muscles, btw, not many women want that. I simply mean strong, flexible, sexy and long muscle!

Scientists estimate that every pound of muscle you have burns about 6 calories a day

while you’re resting. That’s triple the amount of a pound of fat, which comes in at about 2 calories a day.

So, 10 pounds of fat would burn 20 calories a day, while 10 pounds of muscle would burn 60. Not that impressive.

But over a year, 10 pounds of muscle burns 21,900 calories (a little over 6 pounds), while 10 pounds of fat burns 7,300 calories in a year (around 2 pounds).

That means workouts that build your muscles – whether it’s old-school bodybuilding workouts, or fitness workouts that include weights – have a double-whammy effect!

Not only are you burning calories WHILE you’re doing them, but you get a BONUS burn in the future as you build muscle! Pretty cool, right?

Beyond your workouts, it’s important to get enough protein (between 10% and 35% of your daily calories) to help build, repair, and maintain your muscle.

Want to get even MORE tactical?

The American College of Sports Medicine recommends that if you want to build muscle, on top of adding resistance training to your workouts, you should eat 1.2 to 1.7 grams of protein per kg of body weight per day – which equals 0.5 to 0.8 grams per pound of body weight.

If you need help to start building muscles, burn fat and lose weight without going to the public gym and not spending too much money on a gym membership that you never use or big $$$ for a personal trainer, I am inviting you to try my live-streaming fitness classes for women over 40.

You get 7 days free with the access of over 120 hours of classes. Live Streaming fitness classes are delivered fully online in our closed Facebook group. When you join the class, you will be doing what my class is doing in realtime or on replay if you can’t attend in real time. My classes are not staged and have real women who are trying to get fit, lose weight and feel full of energy. If you are interested, you can request to join here: https://www.facebook.com/groups/livefitnessclasses.

Make it a fit day!

Lilia, Nutritionist & Fitness Coach.

The post This burns 3x more calories first appeared on Ditch The Diet Studio.

The post This burns 3x more calories appeared first on Ditch The Diet Studio.

This Is What Happens When You Stop Exercising …

admin — Thu, 21 May 2020 13:46:01 +0000

You already know that exercise is good for you.

It’s proof that everything is related when it comes to a healthy lifestyle!

Exercise boosts your immune system (more important than ever right now!), cuts your stress, and is good for your sleep, your mood, your muscles, your heart, etc. etc.

Well … we can’t forget the countless ways it’s also good for your gut! And your gut works to help all of those processes too.

It all goes together and I’ve got some tips for you today!

We’ve heard for years that getting some light exercise – like a walk – right after you eat is good for you.

Not only does it help food move through your stomach as much as 30% faster, it helps balance your blood sugar. And because it keeps your digestive system moving along, you’ll likely be more “regular” in the bathroom.

But there’s even more.

Exercise also helps you build up more good bacteria in your gut. Not only do you have MORE good bacteria, but more different TYPES of bacteria!

This is important in keeping a balanced and healthy digestive system and a big part of your immune system is in your gut (around 70%).

Researchers at the University of Illinois tested the microbiomes of women over 40 who didn’t exercise regularly, and then put them through an exercise routine that had them doing 30-60 minutes of cardio 3 times a week.

After 6 weeks, the study participants had MORE good bacteria in their gut!

In particular, they had more microbes that help produce short-chain fatty acids, which reduces the risk of inflammatory diseases, obesity, type 2 diabetes and heart disease.

Pretty neat, right?

What happened when they STOPPED their exercise routine?!

Well their gut microbiomes went back to their old, pre-exercise condition.

That’s even more reason to make regular, planned exercise part of your daily routine!

Here’s the takeaway: Make time for exercise! Finding a way to stay consistent with your workouts can make such a difference for your long-term well-being and health!

It doesn’t have to be anything elaborate – when you can’t squeeze in a regular workout, make it a priority to go outside for a brisk walk! This will also help you make exercise a habit, which over time will make it even easier to stick with your routine.

Wellness is a lifestyle choice – one that pays off with not only feeling and looking good but contributes to your health and longevity!

💪 Want to get back in shape? Join my [FREE CHALLENGE] the 5 Day Get Fit Over 45 Challenge!

It’s time to start treating yourself right. Live a vibrant, healthy, happy life today. Join this challenge and take the first steps immediately.

The post This Is What Happens When You Stop Exercising …  first appeared on Ditch The Diet Studio.

The post This Is What Happens When You Stop Exercising …  appeared first on Ditch The Diet Studio.

A “HACK” For Speeding Up Your Results!

admin — Sun, 10 May 2020 21:26:11 +0000

I’m going to talk about something a little radical today, especially when it comes to your health and fitness results. What you’ve been doing before when you were in your 20s and 30s was working for you. But since you hit 40 plus, things changed dramatically. What you used to do for weight loss, getting fit and healthy does not working as it used to now.

Results! We all want results regardless the age, am I right?

And the faster, the better!

Well, what if I tell you that going to fast to get to the finish line is actually slowing down your progress and making the road harder … especially when it comes to keeping those results for the rest of your life!?

Have you ever heard the saying, “To go faster, you must slow down?”

It’s an idea that has been around for ages … because it actually works.

It can be a hard concept to wrap your mind around, but U.S. President Abraham Lincoln summed it up pretty well with this quote:

“Give me six hours to chop down a tree and I will spend the first four sharpening the axe.”

So how does this apply getting results with fitness & weight loss?!

Sharpening the axe is mastering the basics.

It’s building a foundation of healthy habits. And it’s so important because everything sit on it!

But the thing with the basics is that they can seem … well, basic. Especially if you’re in a rush!

It can be tempting to get sucked into trying a “hack” or a magic pill to speed things up … or trying the latest trend your friend/coworker/brother-in-law is experimenting with. I’ve heard this one so many times.

Remember: you will get at least 90% (and maybe even 99%) of your results from the basics!

With health & fitness, those basics include:

Feeding your body with whole, healthy foods;
Getting enough sleep;
Intentionally moving your body to make it strong;
Drinking enough water;
Breathing in fresh air every day, and
Reducing stress.

If you do all of those things, you definitely WILL get results.

Then, once you have those basics covered, you can start to add “extras” to spice up your results.

Does this make sense? I hope so!

If you’re ready, I’m here to help you with all of those things!

If you’re ready to take action, let’s set up a 30-minute Discovery session in-person or online. You can book your free consultation HERE.

Make it a healthy day,

Lilia, Nutritionist & Fitness Coach.

The post A “HACK” For Speeding Up Your Results! first appeared on Ditch The Diet Studio.

The post A “HACK” For Speeding Up Your Results! appeared first on Ditch The Diet Studio.

How To Motivate Yourself To Exercise At Home

admin — Wed, 18 Dec 2019 19:09:37 +0000

This is where I write blog post #1

The post How To Motivate Yourself To Exercise At Home first appeared on Ditch The Diet Studio.

The post How To Motivate Yourself To Exercise At Home appeared first on Ditch The Diet Studio.