Best Exercises For Menopause

Best Exercises For Menopause

Best Exercises for Menopause

 

Best Exercises for Menopause

What’s happening to our bones and muscles during peri and menopause

  • On average a woman will lose about 10% bone mass while in menopause.
  • Doctor’s used to chalk this up to a decline in estrogen levels. You see estrogen helps preserve calcium in the the body, which in turn prevents bones breakdown. However, newer research is now recognizing that there is more to play than just our hormones.
  • We start to lose a percentage of our muscle mass and strength in our 40’s, and that picks up speed when we get into our 50’s.
  • Low estrogen levels can correspond with low serotonin levels (an important neurotransmitter which regulates mood and pain receptors), which can contribute to generalized aches and pain.

How to kick menopause in the a**

  • Exercise. You need to keep your body moving.
  • Strength training and weight bearing exercise to build your muscle and your bone mass.
  • Relaxation exercises (like meditation, yoga, mindful walking) to lower your stress and cortisol levels. This is especially important during our peri and menopausal years because our bodies are under enormous physical and emotional stress (during the hormonal transition of menopause – we also went through it in puberty).
  • Stress causes us to release higher levels of the fight-or-flight hormone cortisol, which can lead to increased programmed cell death in bone-building cells, as well as increased abdomen fat and chronic inflammation.

What I recommend

I would love to see every woman in the world pumping some iron. Strength training workouts:

  • Burn fat
  • Change the shape of you body
  • Boost your metabolism
  • Build your bones
  • Improve your joint stability and balance
  • Increase your muscle strength

What you should be focussing on with your strength workout

Over-40 woman

  • Because of the loss of muscle mass and strength that starts to occur in our 40’s (Kravitz, 2007), a strength training regime is a must for this age group.
  • 2-3 times a week at 60-90% of their repetition maximum.
  • Incorporate balance tools with your strength routine.
  • Areas to target: core, upper body strength

Fifties and Beyond

  • 2 times a week at 50-75% of their repetition maximum.
  • Women in this age bracket tend to see more success when working with a trainer or attending group classes geared for their age group.
  • Areas to target: balance, posture, core, shoulders

 

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How to Correctly Workout for Weight Loss

How to Correctly Workout for Weight Loss

How to Correctly Work Out for Weight Loss

Working out is good for us. This is an absolute fact that we know.

We also know that in order to lose weight we need to start working out too.

Yes, fine looking abs are first made in the kitchen (or more precisely visiting the kitchen less), it is also beneficial to exercise on a weekly basis to help burn the fat that is already on our bodies, increase our lean muscle mass, as well as work off the calories we eat through the day.

What are the best workouts for weight loss?

But, what should we do on a weekly basis to effectively burn the fat?

Should we perform cardio or weights, or both? And if so, does it matter which one we do first?

And what about yoga? That’s supposed to be good for us too, isn’t it?

To help you program the best workouts for your week (and help you look better naked), I have written out exactly what and when you should be doing for your workouts to effectively and correctly lose weight.

Before we dive into that, though, I need to explain a couple of the energy systems in the body that need to be hit for best results.

How to correctly workout for weight loss

First, the anaerobic system.

The anaerobic system depends on energy sources that are already stored in the muscles. This system is utilized when we perform short-lasting, yet high intensity, activities.

Some examples are: sprinting, running up stairs, or doing a hard set of weights.

Anaerobic training is the type of training that burns when you workout. This is because the active muscles are running without the use of oxygen and they are becoming increasingly acidic as the seconds tick.

Anaerobic exercise can only last a few seconds to about two minutes max.

If you are still able to keep going after the two-minute mark you have switched over to your aerobic energy system.

Now you are using oxygen to help break down the glycogen to fuel your muscles. This is why you are more breathless running, than say with weight training. The body is telling you to breath more to help fuel the working muscles.

Aerobic exercise is any workout that is longer in duration and medium in intensity.

Some examples are jogging and bike riding. Basically it’s any steady-state workout where you maintain about the same intensity throughout.

To effectively burn the greatest amount of calories (and therefore fat), you need to hit both of these energy systems.

However, if done in a specific order you can really maximize your fat burning capabilities.

How to maximize your fat-burning potential

For instance, if you perform your aerobic, or cardio, workout after your strength training workout you will burn a higher percentage of stored fat.

This is because you burned the already stored glycogen in the muscle cells first during your strength workout. Afterwards, once when you hit the treadmill, you will start hitting your stored fat cells faster.

Getting older sucks for weight loss

As well, the research pointing towards strength training as a better way to lose weight is astounding – and it could not be clearer for those of us over the age of 40.

You see after the age 30 we start to lose a percentage of our lean muscle mass with every passing year.

This lean muscle mass is what helps our metabolic furnace run smoothly and efficiently. We are better fat-burners with more lean muscle mass.

Take away this lean muscle mass and now you have people who have never had to watch their weight before look down at their waistlines at 50 years of age and think “Where the heck did that come from?”.

It came from a depressed metabolism due to a lower lean muscle mass, my friend. That’s where “that” came from.

There is also some great research on fasted cardio for weight loss (as well as some equally great research saying otherwise… haha).

The theory behind fasted cardio is that you start burning your stored fat faster as a fuel, as opposed to the carbs stored in the cells.

I, personally, have tested this theory and found it works for me and some of my clients. Try it yourself and see if you have success with it.

7 Day Workout Plan - Fitness with PJ

7-Day Workout Plan

Sunday – long, slow cardio. Perform an aerobic activity for 40-60 minutes. This can also be a family activity such as: hiking, or a long bike ride.

Monday – 45-minute total body strength workout, finished off with 15-minutes of intervals on the treadmill or StairMaster. Start with an easy 5-minute pace and then increase the pace and intensity for one minute, recovering for another minute. Alternate these high and low intensities for the remaining 10 minutes.

Tuesday – fasted cardio first thing in the morning for 20-30 minutes, yoga in the evening to help you sleep.

Wednesday – 40-minute total body strength workout, finished off with 20-minutes of intervals on the treadmill. Try jogging, or walking, and using a hill incline for your intervals. Example: warm up for 5-minutes, increase hill to 10% for one-minute, lower to 8% for one-minute, 6% for one-minute, 4% for one-minute and 2% for one-minute. That is one set, perform three.

Thursday – fasted cardio 20-30 minutes and yoga or stretching afterwards or in the evening.

Friday – 45-minute total body strength workout, finished off with 15-minutes of intervals on the treadmill or StairMaster.

Saturday – 20-30 minute fasted cardio, or day off.

How to correctly workout for weight loss - Workout schedule

 

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The Best Cauliflower Crust Pizza Recipe

The Best Cauliflower Crust Pizza Recipe

The best damn Cauliflower Crust Pizza.

I have am addicted to cauliflower crust pizza. It is my go-to meal on a Friday night. And the best part… it’s not even a cheat meal!

You can eat the whole damn pie and not feel guilty.

Cauliflower Crust Pizza - Fitness with PJ

Cauliflower Crust Pizza

1 medium head of cauliflower, washed and dried

1/4 tsp salt

1.5 tsp Italian seasoning

1/2 tsp garlic powder

1/4 cup low fat mozzarella cheese, grated

1/4 cup parmesan cheese, grated

1 egg *

2 tbsp almond flour

Pizza sauce (I use tomato sauce and mix in my own garlic and herbs)

Toppings:

Roma tomatoes

Fresh basil

More mozza for topping

However, you can add whatever topping floats your boat – but I highly recommend fresh basil. It’s so good!

Directions:

  1. Place your pizza pan in a preheated 450 degree oven. You want to place your pie on an already hot pan.
  2. Wash and dry cauliflower and cut into florets.
  3. Pulse in a blender or food processor until you have rice consistency. You won’t need the stems at all. FYI: this part is very tedious if you don’t own a food processor – which I don’t. So, if there are any food manufacturers who are reading this may I suggest you start selling riced-up cauliflower. I would be a customer for life!
  4. Place cauliflower in a microwave dish, cover and cook for 4-5 minutes.
  5. Let the cauliflower cool (I put mine in the fridge) and then scoop it into a clean towel and wring out as much water as you can. This is crucial if you want a crust that will stay together.
  6. Place the cauliflower back into the bowl and add all the ingredients (with the exception of the toppings) and mix well.
  7. *If your cauliflower does not form a tight ball after this step you may need to add some liquid egg whites, in addition to the egg. It really depends on how big your cauliflower is… cause size does matter with this recipe.
  8. Form your crust on a sprayed piece of parchment paper.
  9. Place parchment on the pan that was heating up in the oven and bake for 20-minutes.
  10. Remove from the oven and flip the crust. This is my secret to getting a crisp, bread-like crust! I simply place another piece of sprayed parchment on top and flip the pan.
  11. Place back into the oven and bake for another 10 minutes. Keep an eye on it, though. You want it golden brown.
  12. Once browned, pull from the oven and add your sauce and toppings and then place back in the oven for another 5-8 minutes, or until the cheese has melted and is all bubbly and yummy looking.

Nutrition Facts (for crust only):

Calories: 404

Fat: 19g (high due to the almond flour)

Saturated Fat: 5.5g

Sodium: 1216 mg (a little high due to the cheese)

Carbs: 38.7

Fiber: 13g

Sugar: 11.7 g

Protein: 33.6g

The crust on a cauliflower crust pizza is really the bulk of the calories if you only add a 1/4 cup of sauce, and use the toppings that I suggest. If you follow those instructions you will be eating a whole pie that is under 600 calories.

Pretty damn good considering a medium cheese pizza (that’s with no toppings) from Panago is 1,680 calories.

Cauliflower Crust Pizza - Fitness with PJ

 Cauliflower Crust Pizza - Fitness with PJ

 

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The Number Way to Make Your Trainer Angry

The Number One Way to Make Your Trainer Angry

Top 10 tips on how-to stay motivated to exercise all year-round.  

There are a few things that can frustrate me. Slow internet speed, no access to WiFi, sale items at grocery stores that are sold out, traffic, weeds (I hate gardening), and even Facebook frustrates me when they change their algorithms – yet again!

As I gotten older technology, and such, is frustrating me at faster pace than it used.

People, however, aren’t.

The number way to make your trainer angry

With age I am finding I actually have greater patience with clients and individuals than I ever have had before. That is until they do this:

They head out of town for a vacation, or a business trip, or because of family matters, and they leave their home and their runners behind.

They decide that because they are “away” they don’t need to maintain their fitness and health program.

I’m not quite sure why they do this.

I have heard a variety of excuses, though.

For instance: I didn’t have time, there wasn’t a gym, or my personal favourite, I never workout when I’m away.

It baffles me that people would consciously and purposely lose the strength, flexibility and aerobic capacity that they have just spent the last 9 to 10 months working so hard to get.

Fitness-with-PJ-Nikes-Quote

How fast you will lose your fitness?

Because you will lose it.

Your aerobic fitness will start to diminish in as quick as seven to fourteen days.

As for those muscles that you have been working so hard to build, in the most drastic scenario studies have shown that you can lose as much as 80% of your strength and tone in as little as two weeks.

80%!!! That’s a big loss.

For the more deconditioned individual, you will lose even more with any hiatus.

Studies have followed new exercisers as they began an exercise program and then stopped it and found that after two months of quitting their newfound fitness program they had lost all of their original gains!

They were back to square one again.

Fit people – your outcome is not as bad, but it is still worrisome.

After 2 months off of your program it is estimated that you will lose about 30% of your gains.

How quick can you get your fitness back?

The question then begs to be asked – how long will it take to get it all back then?

Researchers say that is hard to predict, but for athletes it could take as much as three months to regain your previous fitness level, and for new exercisers it might be as much as three to four months.

So, let’s do the math. Say you’re a new exerciser who started a regular fitness program in January with the rest of rush and you decide to stop exercising for the summer.

You then start up again, say after the kids go back to school in September. It will now take you until the beginning of December to gain back the fitness that you originally had in June when you stopped.

But, then guess what? It’s Christmas.

Now there are parties to go to, schedules that are busy, and the mentality of “I will start up again in January” sets in.

And then after Christmas comes winter holidays, because most people take off some time in the January to March months.

Then there is spring break and then guess what? It’s summer again.

It’s a vicious cycle, with no end in sight and absolutely no fitness gains to be seen.

That is, unless, you decide to break the habit of thinking that exercise is something that can be dropped from the schedule and put back in again when it suits you better.

Exercise is a necessity at maintaining a healthy lifestyle.

It is our only proven fountain of youth, disease-fighter and “I-feel-awesome” medicine all rolled into one.

So I ask you, why would you purposely give all of that up?

Fitness with PJ quote

10 Tips to stay motivated all year-round

1/ YouTube.

There are a plethora of awesome fitness YouTube channels that will warm you up, work you out and cool you down. If you haven’t already subscribe to my channel and you will have access to workouts that you can easily do in your home, with some of them under 20-minutes.

Fitness with PJ YouTube channel

2/ Never allow more than two days without exercise.

I live by this rule. Why two days? Because once two days has gone by it’s way to easy for that to turn into three days, then four days and before you know days become weeks and months.

3/ Always pack your runners.

Where ever you are in the world if you have your runners you can get a workout in. Whether it’s a quick jog, or a series of bodyweight exercises you can maintain your fitness.

4/ Google.

Before you head out of town Google the area and see what there is available. Try a fitness class there to keep you motivated and to try something fun. I have done STEP in Hong Kong, yoga in Mexico, spinning in New York and Zumba in Hawaii.

5/ Wear a tracker.

Wear a fitness tracker and aim for the same step count and calorie expenditure as you would at home.

6/ Wake up earlier.

If your family is not keen on exercising while on vacation then set your alarm 30 minutes earlier and get your workout in before they get up.

7/ Pack it.

If you know you won’t have access to any equipment pack some exercise tubing, your iPod, a timer and a skipping rope.

8/ Track it.

Use an app, or write your workouts down, but track what you are doing. When it’s on paper it makes it more real and real will help keep you accountable.

9/ Penalize yourself.

Studies have shown that people who have to pay others when they don’t stick with their goals tend to achieve their goals. You see we hate giving away hard earned cash, so make a deal with yourself for every day you don’t exercise you owe your favourite charity $5.

10/ Make food and sleep a priority.

Eat the best you can and get a good night’s sleep and you will make it a lot easier on yourself to stay motivated with your fitness all-year around.

When I travel I eat the same way I would at home for breakfast and lunch and do my best for dinner. I still enjoy my travels, while my body continues to appreciate good healthy food.

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8 High Protein Breakfast Recipes

8 High Protein Breakfast Recipes

8 High Protein Breakfast Recipes

Healthy High Protein Breakfast Recipes To Help You Lose Weight

In last week’s blog I revealed one tried, tested and true method to help you eat less throughout the day – eating a high protein breakfast.

A higher protein breakfast has a lower glycemic control on the body meaning your blood sugar levels will be more stable, which in turn will lead to the desire to eat less through the day.

All of this then translates to a slimmer and trimmer you.

8 High Protein Breakfast Recipes

To help you get the recommended 25-35 grams of protein every morning I have put together eight of my favourite high protein breakfast recipes (each recipe serves one woman – so adapt for kids and men).

1/ Egg Whites with Feta and Spinach 

1 cup egg whites

2 tbsp crumbled feta cheese

1/2 cup chopped spinach

Pepper to taste

Directions: Scramble egg whites with feta and spinach until cooked, adding pepper to taste.

Calories: 173

Protein: 31.1 grams

2 / Berry Banana Protein Pancake

1 scoop protein powder (I am in love with this brand!)

1/2 ripe banana, mashed

1/4 cup blueberries

1/3 cup large flake oats ground in blender or food processor until it becomes a fine flour

1/2 cup liquid egg whites

1 tbsp ground flax seed

1 tbsp unsweetened almond milk

Cinnamon to taste

Directions: add everything in a bowl and mix together. Spray a medium-sized skillet with nonstick spray, then place on medium heat. Pour the batter in and once you see tiny bubbles on top of the pancake, flip. When each side is golden brown breakfast is ready!

TIP: I like to make 5 of these at once and freeze them individually. The night before you want to eat one pull it from the freezer and toast it in the AM. Try topping with smashed raspberries, or almond butter or jam.

Calories: 380 (this depends on your protein powder)

Protein: 39.7 (this depends on your protein powder)

3 / Breakfast Bento Box

2 hard-boiled eggs

1.5 ounces goat’s mozzarella (or whatever cheese floats your boat)

20 almonds (about an ounce)

Half-cup of grapes, or a small orange, or small apple

Directions: prep it the night before in a container and BOOM, breakfast is waiting for you in the AM. This is a great breakfast idea for those of you who do not like to eat first thing in the morning and instead would rather wait until you got to work.

Calories: 400

Protein: 25 grams

4 / Avocado Toast with Cottage Cheese and Tomatoes

2 slices Ezekiel bread

1/4 cup cottage cheese

1/4 of an avocado

A few slices of tomato

Pepper to taste

Directions: toast your bread, spread the cottage cheese on top, layer with avocado and top with tomatoes and pepper.

Calories: 400

Protein: 31 grams

Super food selection for health diet in porcelain bowls over distressed wooden background.

5 / Apple Cinnamon Yogurt Parfait

1 cup 0% fat Greek yogurt

Half an apple, chopped

One ounce walnuts, chopped (about 14)

2 tsp raw honey

Cinnamon to taste

Directions: combine everything in a bowl and stir.

Calories: 419

Protein: 29 grams

If you have trouble choking down anything but coffee in the a.m., stop feeling guilty – you aren’t going to kill your metabolism by skipping breakfast. Instead, enjoy your cuppa joe and have your breakfast mid-morning.

6 / Brownie Batter Overnight Oats

1/3 cup unsweetened almond milk

1/2 cup 0% fat Greek yogurt

1/2 tbsp unsweetened cocoa powder (or more to taste)

1 pack of stevia (more or less to taste)

1/3 cup large flake oats

1/2 scoop chocolate protein powder

Directions: in a small bowl mix everything together, cover and store in the fridge. In the morning give it a stir, add some more almond milk if you it’s too thick for you and enjoy!

Calories: 245 (depends on your protein powder)

Protein: 28.3 (depends on your protein powder)

High Protein Breakfast Recipes - Fitness with PJ

7 / Berry Protein Shake

1.5 cups of water

1 cup raw spinach

2 cups frozen berries

1/2 cup 0% Greek yogurt

1 scoop of vanilla protein powder

Directions: Put all your ingredients in a blender, blend well and enjoy!

Calories: 354 (depends on your protein powder)

Protein: 27 grams (depends on your protein powder)

8 / Chocolate Peanut Butter Cookies

1 heaping scoop of chocolate protein powder

1/4 cup natural peanut butter

1 ripe banana, mashed

1/2 cup chopped walnuts

1/2 cup quick oats

1/2 unsweetened coconut

2 egg whites

Directions: Preheat oven to 350 degrees. In a large bowl, mash banana and add remaining ingredients and mix until smooth. Spoon onto a parchment paper lined tray and bake for 15-minutes. Should make 6 cookies.

Calories: 184 (per cookie)

Protein: 10.5 grams (per cookie)

 

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10 Awesome Hacks That Will Make You Healthier

10 Awesome Hacks That Will Make You Healthier

 

10 Awesome Hacks that will make You Healthier

I don’t know of a single soul who has not wished for a pill that they could take for better fitness.

It would be so much easier, wouldn’t it?

Easier than all that time, that commitment and sweat you have to deposit for a better-looking body that will stay above ground for the longest period of time.

However, we don’t have that… yet.

Currently there are no secrets, no pills and no magic formulas (no matter what Dr. Oz says) that will get us healthy.

What I can share with you, though, are some life hacks that you can add into your day. Easy hacks that will improve your health, your fitness and your waistline.

10 [awesome] hacks that will make you healthier

1/ Have protein for breakfast.

Specifically over 30 grams. A study by the Biofortis Clinical Research team at the University of Missouri showed that protein in the morning can help you consume fewer calories throughout the day, as well as burn more fat over time.

The likely reason is due to an improved glycemic control protein has on the body. In other words, your blood sugar levels will be more stable, which in turn will lead to the desire to eat less, while that in turn will lead to a slimmer and trimmer you.

Some examples of a high-protein breakfast are:

  • 1 egg + 1 cup of egg whites (33 grams) scrambled with veggies
  • Egg, black bean and cheese burrito. Try this recipe – it rocks!
  • ¾ cup of plain Greek yogurt and mix in 10-15 grams of protein powder to both up the protein count as well as change the flavour (I love strawberry protein powder in my plain yogurt)
  • A quinoa parfait mixed with Greek yogurt is another great high-protein non-egg option
  • High-protein overnight oats, with added tablespoon of chia seed to add another 4 grams of protein
  • Protein Pancake
  • Slow Cooker Frittata
>> Never Eat This for Breakfast

2/ Ditch the car.

While fitness is important for better health, you cannot ignore the other 23 hours of the day. In fact the science is showing us that it is what we do throughout the day that will better health.

These incremental movements we do throughout the day are called non-exercise activity thermogenesis (NEAT). This is the energy (calories) the body expends for everything we do that is not sleeping, eating or sports-like exercise.

The more NEAT we have in our lives the better off our body weight is, as well as our blood pressure, blood sugar levels and stress levels.

Control these and we also ward off a host of diseases.

Some examples of adding NEAT into your life are:

  • Walk whenever you are on the phone
  • Have a walking meeting at work, or instead of coffee out with your friends enjoy your java while walking
  • Take the long way to the bathroom at work
  • Go for walk and do some stretches at lunchtime
  • Get a pedometer to encourage you to walk more
  • Always use the stairs
  • Get up and move around every 30 minutes when on the computer
  • Park your car in the farthest stall away from your destination’s door
  • Stretch while watching television (I am always stretching when watching a movie at home – now if only the movie theatre would be so accommodating!)
  • Do some squats at every commercial break, or before you park your butt on the toilet
  • Perform 10-minutes of yoga before bed. Try this stretch routine.
  • Wake up with 10-minutes stretches or yoga. Try this workout.
  • Walk to the store
  • Make it a point to never go from the dinner table to the living room couch! Spend at least 30-minutes, following dinner, on your feet and moving around.

3/ Get some sleep.

The science on sleep and its importance to our health is abundant. The consequences of lack of shut eye range from higher disease risk, lower mortality, increased waistlines, lowered immune system, depression, memory problems and even accidental death.

>>> How to Improve Your Sleep

Sleep is just as important to our bodies as the air that we breathe and the food that we eat. You see it’s during sleep that our body is tending to our physical and mental health and getting us ready for another day.

>>> Try my Stretches for a Better Night’s Sleep tonight!

Some sleep hacks that you can add into your life for better quality shut eye:

  • Turn off all electronics at least one hour before bed
  • Maintain the same time you go to bed and get up all week
  • Keep your bedroom clutter-free, dark and on the cooler side
  • Try meditation and/or yoga before bed to help calm the mind and central nervous system
  • There are also natural sleep aids such as: melatonin, valerian, chamomile, magnesium and calcium. Talk to a health practitioner, however, before adding any natural herb or supplement to your diet as they can interact with certain medications.
>>> Click here for more awesome sleep tips.

4/ Have your workout clothes ready.

Whether you workout in the morning, or after work, have your gear ready and waiting for you. This one tip has even helped me!

I have started performing fasted cardio 2-3 mornings a week and knowing my gear is out and ready for me gets me out of bed.

I have everything set up. My water with BCAAs is sitting by the sink and my workout gear, my runners and my iPod are in the spare bedroom (so I don’t wake loving husband).

On the flip side, if you want to workout in the evening have your gear in your car and do not go home until you workout.

In my experience most people see more success with sticking to their workouts if they get them done in the morning, or before they go home from work – because once you get home chaos usually ensures, or the couch starts to beacon.

Follow my 1-month training program for fast results.

1 Month FREE Workout Plan - Fitness with PJ

5/ Eat off of smaller plates.

Smaller plates, as well as taller thinner glasses, gives us the illusion that we are eating and drinking more than we really are.

Yes, as ridiculous as it sounds we are actually able to fool ourselves from ourselves.

Here’s a good example. Take a look at the picture below.

Each dot is the exact same in diameter, but doesn’t the one on the left look bigger?

So, if this were a plate or bowl of food it would also seem bigger to your brain, and in turn your brain would mentally “think” that it’s eating more food than it really is therefore telling our stomach to shut up and be satisfied.

Yep, like I said it’s that easy to trick ourselves!

5/ Drink water.

Our body cannot distinguish whether it is thirsty or hungry. Rather it has one signal that it releases when it craves either, and in my experience people are usually dehydrated before they are actually hungry.

TRY THIS: When you get the “signal” from your stomach have a large glass of water and wait 10 minutes. Stomach still grumbling? Have another glass and wait another 10 minutes.

In addition, do not want you to drink too many of your calories either.

Recent studies have found that the calories we consume in liquid form don’t “register” as food in the brain’s satiety centres.

Water is the only liquid that will “fill us up” – anything else is simply extra calories to our waistline.

6/ Keep your workout short and sweet.

Perform a higher intensity workout, like a HIIT or a Tabata, so you can reap the benefits without having to spend a lot of time working out.

This is key for those days you do not want to workout because simply the act of knowing your workout is only 15-20 minutes makes it that much easier to get your runners on.

Need some workout ideas? Try these workouts:

7/ Listen to a podcast or audiobook to get you through your cardio.

Keep your brain busy and learn something new – all while performing your cardio.

Need some podcast ideas? Here are a few top the rated health and fitness podcasts that can be found on iTunes:

Fitness

Nutrition

Health

Self-Improvement

8/ Prep!

Prepare for the week ahead by menu planning and prepping your breakfasts, at least four lunches and a large salad (I call them BAS – big ass salads) to carry you through for dinner side dishes.

This one act alone can help you drop inches and fat, as well as save a lot of time for you during the hectic work week AND you will also get the bulk of your dishes done in one go. Awesome, eh?

9/ Pay yourself.

Start a “tip jar” and tip yourself a dollar (or a loonie for my Canadian peeps) every time you workout and meal plan and prep.

At the end of the month you should have yourself enough coin to buy a new workout top, or a treatment at the spa, or flowers to brighten your kitchen.

10/ Join.

Accountability will hold you true to your health and fitness goals, and nothing breeds accountability than registering and paying for a fitness class, program or a trainer.

This is one of the reasons my 30-Day Diet Bootcamp has quickly become one of my most popular programs.

Each week for four weeks my client meets me one-on-one or on Skype. This personal meeting encourages them to stay on point for the week because they are now answering to more than just themselves.

Got some fitness hacks that you use and work? Share below!
WAIT, BEFORE YOU GO

Want a full month’s workout plan? I’ve put together a one-month plan using my workouts from my YouTube channel.

Follow my 1-month training program for fast results.

1 Month FREE Workout Plan - Fitness with PJ

 

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 21 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

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