by Wendy Ida | Mar 23, 2022 | Blog
What’s your day been like or what are you manifesting it to be? In spite of the world going through its hills and valleys, I strive to stay up on the hill. I hope you are doing the same. That takes constant reinforcement of positive vibes and mental balance, but it’s possible.
As I speak I’m literally pumping myself up again because of my cousin’s funeral I just attended.
When I tell you that I’m sick of what’s been going on in the world, I am. But, finding the right balance between my mental, physical and spiritual health is what keeps me active and going strong every day!
Think about it. You’re not made up of one single part. You are your mind, your body, and your spirit, and when you nourish all three, you’re breaking free to reveal your BEST self!
If you look in the mirror and feel dissatisfied with what you see, try putting in the work to change that. If you’re hitting plateaus, losing motivation or you feel like you’re not getting anywhere, you’re probably forgetting the mental part of that FULL self-transformation! For lasting results and to be the best, you that you can be, nurturing your mind is a must.
The mind and the body must keep a close connection. Poor mental health can lead to high blood pressure, chronic fatigue, digestive problems, trouble sleeping, and so much more. The worst part? It can be challenging to notice when your mental health is being neglected before the physical signs start to show. Check-in with your mind just like you’d check in with your body to make sure you’re giving it the TLC it deserves. A few tricks that I love for nurturing mental health are:
- Meditation – Meditation is like a mental health check-in and pampering all at once. It’s like giving your mind a trip to the spa! Take a few moments every day and close your eyes, breathe deep, and simply live in the moment. Let yourself feel whatever it is you’re feeling, and let the thoughts come into and out of your mind naturally. You’ll get to know yourself better than you ever thought possible!
- Journal – Sometimes you just need to get those feelings out in order to best process whatever it is you might be thinking or going through. Journaling lets you express, observe, and process all at once. You’ll feel lighter and more confident in your decisions and your feelings!
- Explore – Curiosity is GOOD for you and sometimes our minds need a workout just like our bodies! Explore the outdoors, read something informative, or just sit back and ponder the many questions of the universe. Stay curious to keep an active, healthy, and robust mind.
Without nurturing your mental health you’ll find it much harder to really get the results you’re looking for when it comes to your physical health. A full transformation is just that – FULL – so never forget to nurture and nourish this important part of YOU!
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Stay Tuned!!
Feeling broken never means you ARE broken.
I wrote this book to share for the first time how I regained my courage to become my best self and I’m hoping that you can learn from my mistakes.
Get notified when Unbreak Me is released on Audible, Kindle, and paperback.
Unbreak Me! —->>> https://wendyida.com/unbreak-me
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My Fav Quote This Month –
“I was thinking, if I cheated on my fears, broke up with my doubts, got engaged to my faith, I can marry my dreams.” – Beyonce
by Wendy Ida | Feb 23, 2022 | Uncategorized
What’s going on? Hope you’re safe, well, and taking good care of that body of yours. That’s what I’m doing. It’s still early in the new year which means you can make a great impact if you’re mindful about it now…and you’ll be in a better place by the time summer rolls around. I’ve been on the warpath myself. In fact, I gotta tell ya I’ve been killin’ it on my Peloton bike! (WendyWarrior is my handle if you want to connect/follow me there.
When it comes to caring for our bodies, I believe in taking a holistic approach to our fitness. That means thinking about all the qualities like flexibility, strength, and endurance that create our healthiest bodies. Cultivating these qualities will help you feel fit and fabulous no matter what activity you are doing next.
Work Strength Into Your Cardio For Better Endurance And Stamina
Whether you’re just starting out or you’ve been having fun with your workouts already, building endurance should be part of the program.
When you think about endurance you probably think of cardio, cardio, cardio! Cardio for endurance and stamina is great…but do you know what makes it even better? Bringing a little strength training into the mix! You heard that right – during those cardio days, don’t drop the weights completely and let them sit collecting dust.
In order to feel fit and strong, we need to incorporate a variety of exercises that support our whole body health.
Why Is Physical Endurance So Important?
There’s science behind the idea of incorporating strength training into your cardio for better stamina and endurance.
Physical endurance is one of those things that builds exponentially over time. The more endurance you have, the longer you can work out (and perform everyday functional activities). The more you can work out, the more you can build your endurance.
There are two primary types of endurance to think about when planning your workout. The first is muscular endurance, which is really just your muscles’ ability to perform. The second type is cardiovascular endurance which is a measure of your overall ability to endure a sustained physical task. Thus adding strength training to your cardio can help you develop both types of endurance.
At the core of your strength training is building lean muscle mass throughout the body, and it’s this lean muscle mass that can give your endurance a real boost. With lean muscle, your body has places to send the blood as you get your heart pumping during a great cardio session. This results in lower pressure in the arteries, and lower pressure in the arteries helps you to keep from feeling exhausted while your heart does its work.
Working strength training into your cardio, however, doesn’t have to be some kind of all-or-nothing thing! Take it slow and be consistent so you’re more likely to build up lasting stamina over time.
Simple Strategies To Get You On Track
Think about your regular daily workout routine. Are there any opportunities to add some strength training? For example, wear wrist weights during a swim or if you take daily walks, bring some arm weights with you. That way while you are walking you can also do some simple upper body strength training. Another great example is if you do yoga you can hold your poses longer or try power yoga.
What you’ll find is that what was once a challenge feels easy and as you increase the level of your weights you’ll get stronger and have more endurance.
Now if your cardio of choice is dance, you know I approve!
My YouTube videos and Fountain of You videos have plenty of dance-based cardio exercises you can use to easily incorporate some lightweight training work as you build your endurance to dazzling new heights.
by Wendy Ida | Jan 26, 2022 | Blog
Hope you had an amazing Holiday! I had a blast!
Between our office jobs, our screen time, quarantine and the holidays you may have done a lot of sitting around and eating. So if you’ve gotten off track it’s time to get up and start moving again! It’s never too late.
Living a sedentary lifestyle (you already know) is damaging for our health. I’m just here to remind you and get you to restart again. Sitting too much is just as bad as smoking used to be – deadly! It’s a leading cause of illness. Fortunately, we can do a lot to reverse this damage by simply doing little things to get active again – work it into your day.
1. Mix It Up
A good rule of thumb is for every hour that you will be sitting, plan to stand for 15 minutes or take a five minute walk. This will not only help you stay more active, it will simultaneously reduce the amount of time you are sedentary. Remember to track your time and mix it up!
2. Find Opportunities For Fitness
There are so many great opportunities around us to be more active. For example, when you go to the grocery store, park at the back of the lot. If you have an option to take stairs or an escalator, take the stairs! Head over to your colleague’s office, rather than send an email. These small acts add up quickly, leading us to be more active.
3. Do Something Active–Together!
You all know I’m a huge advocate for having some workout buddies. Being active with others is always more fun than being active alone. It’s also a great way to get motivated when you don’t feel much like doing anything. Plan a fun outing like kayaking, a round of golf, or go for a hike. If you’re more of a homebody, play some backyard games or have people over for a dance party!
4. Get Your Workout In
It’s natural to feel fatigued and exhausted after a day where you had to be sedentary. It can be really tempting to just park in front of the tv and relax. However, it’s so important that you workout every day. It can be challenging to get motivated, but that’s why I’m here to help!
In this video, I explore some of the ways we can take back our fabulous by breaking out of our sedentary lives. Coupled with these four tips, you’ll be able to get up and get active again! Let’s go!
by Wendy Ida | Dec 22, 2021 | Blog
As we close out the end of year 2021 we have to count our blessings. Yes, I know there has been so much going on in the world – good and bad. But we are still here and although we have to acknowledge some of the negative things to stay safe, I think it’s more important to focus on the positive things in life for our well-being.
For starters 2021 was definitely better than 2020. That we can’t deny! And next year will be even better. Let’s meditate on that.
Personally, I’ve had my body, mind and energy into recreating and reinventing a new flow for myself in the years ahead. I’ll reveal more about that in the coming months.
But here’s what I can tell you now. I’ve written two more books – One is an Anthology (done with my colleagues) called “Habits of Success” released in June 2021. It is a USA Today and Wall Street Journal-bestseller!
My fourth book will be released early next year. It’s called “UNBREAK ME” – Push beyond Fear, Gain Resilience & Reclaim Your Strength. Already I’m told there is a demand for it. My guess is that it is going to be another bestseller and it will change a lot of lives! In fact, just writing it changed mine!
I’ve received a lot of emails from others who have made adjustments, started new careers, new businesses, hobbies and the like. That’s so refreshing! However, everyone has not quite adjusted yet.
We are all on our own timeline and that’s okay as long as you are not in a holding pattern. Take baby steps! That’s how I get it done.
To move ahead the most important thing to do is to check yourself out – be aware. Are you moving or standing still? Observe your pattern of behavior in the past five years. If you have been repeating the same pattern, you may not only be standing still but regressing. Therefore, it may be time for you to get some help in order to move forward. Time is far too short and life is too short as well to go in circles. Don’t be afraid to reach out for help.
Let me know if you have questions on how I can be of service to you or ask me what’s the best way to move forward.
Change your pattern if it is not benefiting you and bringing you joy. That’s what I’m doing! Let’s defy the odds and make the year ahead be one of our best years yet!
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Sale Extended!!
It’s not too late to get that PERFECT gift!
https://wendyida.com/WorkWithWendy-Online-Programs <<<—- I’m offering 15% off my online training/coaching programs this holiday season to get your 2022 started RIGHT!
Invest in a program for yourself and a loved one! On Sale until December 31st!
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My Fav Quote This Month –
“Act as if what you do makes a difference. IT DOES.” – William James
by Wendy Ida | Nov 19, 2021 | Blog
Are you getting in gear? Oh, wait! Did you think I meant getting in gear for the holidays? No. I meant are you getting in gear for your workout so you can eat guilt free for the holidays. 😊 That’s what I’m doing!
I just wanted to drop you a note to say watch those knees while you do your thing!
Our knees are hard at work every day, whether we’re standing, walking, going up the stairs, or running. Knees absorb pressure with every step we take and they help support our weight when we’re standing. As we grow older, knees sustain damages from regular wear-and-tear. Your knees could also grow weaker or sustain injuries from improper use, especially when working out or doing other physical activities.
So, proper care for the knees and special attention to mobility and strength is important for both older adults and younger adults to avoid creaky, painful knees.
So, how does one take care of one’s knees, then?
You must strengthen the muscles around the knees to keep the knees strong and healthy.
Here are 4 simple exercises that are fun, easy to do and you can do them anywhere at any time.
- Wall Squats – Your house’s walls are your best friends for this exercise! No need for any gym equipment or other exercising tools to help you do it.
- Leg Extensions – What I like about this exercise is that you can do it while just sitting down on your table or on a high chair You can do this anytime and anywhere too.
- Hamstring Curls – Another simple knee exercise that you can add to any of your routines with how easy it is. The standing hamstring curls can be done with ankle weights. They are excellent for strengthening your glutes and hamstrings, which of course helps your knees stay strong as well. As a bonus, hamstring curls are also helping your core and balance.
- Leg Raises – I think that leg raises are especially fun to do. You can do them while lying on your side, on your stomach, on your back or even while standing.
Always warm up before working out and don’t skip cooling down, or stretching after your workout. It helps to maintain circulation and flexibility after physical exertion. For the same reasons, I also suggest stretching in the morning, right after getting out of bed, and at night, just before you sleep to keep your whole body flexible.
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Black Friday And Cyber Monday Are Here Early!!
This holiday season, it is time to focus on YOU! So give yourself the gift you deserve.
https://wendyida.com/WorkWithWendy-Online-Programs <<<—— All of my online training and coaching sessions are 15% off for my holiday sale, so you can give your favorites the lasting gift of living their BEST life!!
https://wendyida.com/product/fountain-of-you-dvds/ <<<<< Normally $29.99, my Fountain Of You DVDs are only $9.97 – the lowest price EVER.
Get them while they last! Limited time offer.
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My Fav Quote This Month –
“A person who never made a mistake never tried anything new.” – Albert Einstein
by Wendy Ida | Oct 25, 2021 | Blog
Did you know that as we age, many things begin to change? Probably more than you realize.
I had a conversation with a client the other day about an injury she had experienced before we started working together and of course, I said to her you gotta keep moving no matter what or you’ll lose what you got.
I know you’ve heard the expression “If you don’t use it you lose it.” It’s true. Literally every part of you will stop working if you don’t use it. That expression Is so over used, however, that people either take it for granted or don’t really believe it.
Let me give you three reasons why you should take it seriously.
Many people have experienced knee, shoulder, back and hip injuries and because they sat with the injury that body part froze up and/or stopped working.
When you do nothing, nothing will happen and things will never get better. Yes you have to mend the injury but you can’t sit with it forever and not continue with flexibility and resistance training or you will atrophy and lose mobility and losing mobility means losing independence.
Independence is a big issue with increasing age. So, flexibility and resistance exercises are essential.
Some of the less talked about things that will stop working if you don’t use it is your voice box. That’s right your voice will leave you if you stop using it or don’t use it enough. As people age they often go down that road. Trust me, I know people who have experienced this. Specifically, I reconnected with a woman at a high school reunion and asked her why her voice was like it was – it was scratchy and it came and went when she spoke. She told me her doctor said her voice box was going out. The homework he gave her was simple – talk more.
It’s essential that we stay connected with people and have healthy and stimulating conversations. You don’t want to lose your natural form of communication when it can easily be avoided. Put together a tribe of supportive people that you can regularly talk to and share things with so you can stay healthy in mind, voice and spirit. 🙂
Also not often talked about is the fact that your libido can suffer too. Holy crap. What! Yes! Not to worry though. Your sex drive and everything I’ve mentioned doesn’t have to go downhill when age goes uphill.
With daily exercise, a woman or man can boost their sex drive by an impressive 169%. Hmmm…maybe that’s why I can’t stop moving and don’t want to. On the other hand, it is great motivation to stay active. LOL.
The bottom line is we all want good health and a great quality of life. We all want to feel good and remain independent for as long as we live and therefore we’ve got to stay in motion and stay connected. I think the sacrifice and trade off is worth it.
If we stay active, we get to be sexy, healthy, and happy all at the same time. How cool is that?
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Black Friday is coming EARLY this year!!
This holiday season, it is time to focus on YOU! So give yourself the gift you deserve.
https://wendyida.com/WorkWithWendy-Online-Programs <<<—— It’s the season of giving so let me give you a 15% off on all of my online training and coaching sessions.
https://wendyida.com/product/fountain-of-you-dvds/ <<<<< Normally $29.99, my Fountain Of You DVDs are only $9.97 – the lowest price EVER.
Get them while they last! This SALE ends 11/26.
by Wendy Ida | Sep 28, 2021 | Blog
Have you gone through the change yet? You know, the one they call Menopause. For men, it’s called Andropause. Men don’t really talk about what happens to them and so they don’t ask questions. Some don’t really understand it until their testosterone drops and it affects their sex drive. But I’ve had a lot of women hit me up on social media asking how to deal with the side effects and how to deal with their changing body because of it. So whether you have or haven’t yet had the experience let me put you ahead of the game.
Let’s remove the stigma and start this conversation!
It’s a subject often discussed behind closed doors or not at all and unfortunately, this leaves many of us not only unprepared for it but also clueless as to how to deal with the symptoms that often follow like body changes, weight gain, hot flashes, night sweats, mood swings, irritability, and fatigue. In addition, you may experience dry skin, sleep disturbances, hair thinning and a low libido which can really erode your confidence.
One Instagram post from Tabitha Grant said:
Hi Wendy I admire your fitness journey and wondered if you had any advice for getting fit during menopause? It’s so hard for me. I always had a flat stomach and along comes menopause and poof my nice body is gone!!!
No worries though. All is not lost. There is so much you can do to relieve some of the discomfort and it is entirely possible to enhance and improve your lifestyle through healthy means, including taking a more natural approach to menopause.
A More Natural Approach to Menopause
Adding foods rich in iron, vitamin D, calcium, and fiber can give your body the nutrients it needs. Working out can boost both your energy and your confidence. Working out also helps with your sex drive and reconnects you with your incredible body. Men’s testosterone rises even higher and faster than women.
Cardio
With the hormonal changes that come with menopause, it is easy to gain weight. Exercise is a great way to combat weight gain and helps make up for any muscle loss you may experience due to menopause.
Engaging in cardio and other regular physical activity also helps relieve depression and can improve your self-esteem. In addition, exercise helps unwind the tension we often feel during menopause as we navigate hot flashes, depression, and anxiety.
Strength Training
Strength training is another natural approach we can take with menopause. It helps boost our decreasing metabolism and burns more fat. In addition, regular resistance exercise increases muscle strength. This is possible even without any big changes being made to muscle mass or body composition.
Yoga
Yoga can help with hot flashes and irritability we often experience with menopause. It also helps reduce any emotional symptoms we feel because of menopause and is a great way to treat our physical pain and restore our emotional health during this milestone.
Remember the important thing is to change up your routine and the way you do things to keep the body tuned up and guessing all the time which will provoke fat loss in weird places and change your body composition overall.
If you want more information on how to conquer menopause naturally, check out my new video, where I discuss the symptoms of menopause and how cardio, strength training, and yoga can help with the more common symptoms.
So I invite you to join the conversation.
Let’s talk about menopause and how to deal with the symptoms. Let’s talk about how aging is a wonderful thing. Let’s talk about how women are always vibrant and beautiful no matter what age we’re at. I’m excited for this conversation and I’m excited to share more of it with you.
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Black Friday is coming EARLY this year!!
https://wendyida.com/product/fountain-of-you-dvds/ <<<<< Normally $29.99, my Fountain Of You DVDs are only $9.97 – the lowest price EVER.
Get them while they last! The SALE starts 10/1 and ends 11/26.
Give the gift of feeling and looking GOOD!
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My Fav Quote This Month –
“Laughter is timeless. Imagination has no age. And dreams are FOREVER.” – Walt Disney
by Wendy Ida | Aug 24, 2021 | Blog
How’s it going? The world is slowly healing and we’re easing back to busy mode. So I’m here to drop by quickly to let you know that even with our jam-packed schedules, we can still stay fit and healthy! The best way to build strength, muscle and to get rid of excess body fat is by doing weight training. All it takes is 15 minutes a day to get started. I’ve had a lot of requests asking how to get rid of flabby arms affectionately known as “bat wings.” So I’m dedicating this month to toning up those arms…
A number of factors contribute to flabby arms and atrophy of the muscles – noncommittal to resistance training, sedentary lifestyle, bad nutrition and age to name a few. The good news is that you hold the power and you alone can prevent saggy arms from happening with the right workout routine.
You CAN get back the great muscle tone in your arms in no time – AGE IS NOT A FACTOR!
I’ll guide you throughout and wherever you are – home, backyard, office or outside in the park (my personal favorite). I love working my body to the flow of music while being at one with nature.
Take this ride with me and see don’t you feel the results begin to work immediately.
Oh! Don’t forget to subscribe to my YouTube Channel so you don’t miss my other videos.
The workout will feature some of the following steps (w/even more to come)
We will start with a warm-up. Arm Circles – Easy peasy! Just stretch your arms to the side like you are preparing to give someone a big hug. Then you will do controlled and small circular motions with your arms while they are still parallel to the floor. Arm circles may be easy to do but they help a lot in building your triceps, biceps, back and shoulder muscles.
Bicep Curls: We love stacked biceps and it’s easy to get them with a classic bicep curl. To do a bicep curl, stand with your feet shoulder width apart with your arms at your side. Lift your hands up, bending at the elbow. Then bring your arms back to your side to complete the rep. Do 12 reps with a 30 second pause in between for two minutes.
Tricep Dips – Worry not because you won’t need gym equipment to do tricep dips. A dining chair or center table at home will do! Tricep dips would not only tone your arm muscles but doing this exercise will also increase your arm strength.
Tricep Extensions: Tricep extensions are great for working on your bat wings because it targets the muscle group. Start by standing feet shoulder-width apart. Then raise your arms up straight in the air and bend your elbows so your arms go behind your back. To do a rep, raise your arms back up, hold for a brief second, then lower back down. Repeat for 12 reps with a 30 second pause in between for two minutes.
Ohhhh and we are not stopping there. 12-15 min is all it takes!
Check out the video now and move with me! <<<——- CLICK HERE
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My Fav Quote This Month –
“If you don’t like the road you’re walking, start paving another one.” – Dolly Parton
by Wendy Ida | Jul 13, 2021 | Blog
As you know I just had a birthday and I’m still so excited about it because I’m just grateful to be able to breathe another day, another month and another year to continue my mission.
I work consistently on myself to make sure that each day I live and breathe is a quality day. One of the things I know that really makes that possible is flexibility exercises. Regardless of your age it’s important and it becomes essential for good functioning and mobility as we age.
Flexibility is about mobility and being able to move your joints through their full range of motion. It’s what allows you to effectively perform functional movements such as squatting, lunging, pushing, pulling, rolling, stretching. These are all basic movements that we perform in our workout sessions, as well as in everyday life. Flexibility exercises help us ensure that we can do these movements well, without the risk of injury.
It helps to improve…your strength, balance, and range of motion and prevent injury.
Flexibility exercises are great to do as a warm-up, cool down, and on your rest days because they are low intensity.
Whether you’re a veteran fitness buff or a beginner, focusing on improving your mobility will give you more confidence in your body’s ability to handle exercises. It will also help you increase your faith in your capacity to change and become stronger.
This is especially true when you’re just at the very start of your fitness journey, where you need the confidence to keep on going even when results take a little longer to show.
Also, don’t forget that In every fitness journey, it’s important to build on a strong physical, emotional and mental foundation that will allow you to progress into more advanced exercises and challenges.
Concentrating on quality of life, mobility and the desire to stay independent as we age flexibility exercises will allow you to notice and appreciate what your body can do and the small improvements you can achieve each day.
Take it from me. That feels super rewarding and SUPER FABULOUS!
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My Fav Quote This Month –
“You must tell yourself – no matter how hard it is, or how hard it gets, I’m going to make it.” – Les Brown
by Wendy Ida | Jun 1, 2021 | Blog
As you may know I just had a birthday and I feel really blessed even though I didn’t do as much as I really wanted to do. But but but, I have been sooo busy otherwise and can’t wait to tell you more about that later. Right now I want to focus on you and maybe give you a little reinforcement to your health.
We all sometimes struggle to find the time to workout. Between work, family, and our long to-do lists, it can seem impossible to fit our health into our busy schedules. Luckily, I have the perfect workout solution for busy people like you. Fat-blasting micro-power workouts can help you fit a workout in no matter how jam-packed your schedule.
How do fat blaster micropower workouts work?
Fat blaster micropower workouts are densely packed circuit moves that help you achieve your fitness goals in short seven minutes workouts. These are whole-body workouts that help you lose fat, tone up, and support your health. They don’t require any special equipment or a trip to the gym. You can do these anytime you have a few minutes and anywhere you have space. All you need are the right steps.
The exercises I’m going to show you will give you a bit of a challenge, even if you can complete each set in as short a period as 7 minutes. But this way, you’re able to get the workout you need in manageable chunks. Once you get into the swing of it, we can gradually increase the duration or intensity of the workout to continue seeing results.
The goal is not to find time to workout, the goal is to find a workout that fits into your schedule.
The key here is to focus on sustainability. That means an exercise routine that you can manage even with a hectic schedule.
While you’re still starting out, however, it’s important not to rush yourself. Give yourself time to adjust to the new workout, but hold yourself accountable for performing a few sets each day. The goal here is to build a habit of completing a few sets each day—a habit you can sustain in the long-term.
The best part is as you commit to the seven-minute workout, it’ll start to grow. You’ll soon find yourself having more energy to knock out your to-do list faster. Leaving you more time for the important things like your family and your health.
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My Fav Quote This Month –
“Make your life a masterpiece; imagine no limitations on what you can be, have, or do.” – Brian Tracy
by Wendy Ida | Mar 16, 2021 | Blog
I hope all is well with you. I also hope that the weight of the world events has eased up just a little bit. I’ve been really busy but wanted to check in with you to see if you’ve been able to pick up the pace. I know most of us have been less active and too relaxed to move around and do ANYTHING, so it’s not surprising to discover that you may have gained a bit of belly fat along the way.
Abdominal fat is one of the most challenging to lose, especially as we age, but don’t worry! Challenging as it may be, it is not entirely impossible.
Here’s what we know. Having excess fat around the waist can increase the risks of health complications. Having too much belly fat interferes with our metabolism, which can contribute to insulin resistance, higher cholesterol levels, and heart disease. So, it’s really important to beat back abdominal fat for a healthier lifestyle and with the right plan, you could be bidding your belly fat goodbye in no time!
So let me share some of my secrets and personal favorites to getting those SEXY washboard ABS.
Give Yourself Better Food
In achieving any fitness and health goal, having a good diet is also a big part of the equation. Avoiding sweets, sugary drinks, and excess carbohydrates is key to a more balanced diet. While cutting back on sugar is easier said than done, especially when you have a sweet tooth, there are definitely ways in which you can make de-sugaring much easier.
Making sure you have the right amount of lean protein in your diet is one of the best ways to fight sugar cravings. Numerous studies have shown that people with more protein in their diet tend to have less belly fat, too. Choosing plant-based sources of protein also has the benefit of adding fiber into your diet.
Improve Mobility And Increase Aerobic Activity
Working out seems daunting at first because we have all these preconceived notions of what it should look like. Commonly, we associate exercise with punishing gym sessions. Let’s all do ourselves a favor and throw these ideas out the window.
The key is to shift this mindset by starting with exercises that you can sustain and possibly enjoy. It can be hard to start working out when you’ve been sedentary for a while. So, begin with basic mobility exercises just to get yourself moving. From there, slowly incorporate strength and flexibility exercises.
Concentrate on putting these fitness basics into regular practice first. What’s important is that you stick to it. If you’re a complete beginner like I was at the start of my fitness journey, you can contact me to privately help you or get total body workout videos to guide you through a routine.
Work On Getting Good Sleep
Sleep is fundamental to recovery and a healthy metabolism. While exercise is an important part of losing excess fat, your workout gains can be sabotaged by lack of sleep.
Good sleep also helps to regulate the hormones that make you feel hungry or full. Sleep deprivation can throw these hormones out of balance and can lead to overeating. It can also affect your mood, making you feel too tired during the day to do anything active.
Practicing sleep hygiene like having a regular sleep schedule and pre-bedtime routine, can greatly improve your sleep quality. Working on this habitually will not only be good for your belly fat, but will also improve your overall mental and physical health.
Changes won’t happen overnight, and there will be days when you feel like you’re not improving. But trust me when I say that every day you choose to sleep, eat, and exercise better is worth it in the long run. Be kind to yourself and take things slow at first. The only thing that matters is that you start and keep at it.
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My Fav Quote This Month –
“Just believe in yourself. Even if you don’t, pretend that you do and, at some point, you will.” – Venus Williams
by Wendy Ida | Feb 9, 2021 | Blog
Hope all is well. This year is off to a strange start but I have faith that all is going to work out exactly the way it’s supposed to. I like to focus on all the things I can control vs those things I can not. I CAN control how I fix my hair, how often I wash my hands, what I eat and how much and how often I exercise etc. And finding time for a workout is a must to help feel a sense of control and to reduce your anxiety.
I understand it’s difficult. But it’s also very achievable. Between work, chores, old and new stresses, finding the time and headspace to prepare yourself for a workout could seem impossible. Even when you know that exercise will help you feel better, that it will help you balance your mind and body, it’s difficult to will yourself to do the right thing. This is especially true when you think you have to spend a whole hour or even half an hour to exercise.
Fortunately for you, I have a great solution on how you can get a full workout in, without having to schedule extra time into your packed work or TV schedule.
I do this thing called micro workouts, (also known as a snack or quickie depending on what kind of exercise you’re doing) and they can work wonders.
Micro workouts are workouts that you can do in two minutes or less. They do not require any special equipment and can be done anywhere in your home, office, or wherever you find yourself with a few spare minutes.
Micro workouts lead to what is known as a “cumulative training effect.” Not only do these small workouts add up to meet your daily fitness requirements, they also require less rest. When you do a workout for 2 or less minutes, you are not going to get overly tired and you’ll be able to do harder workouts over time. I like to think of them as active minibreaks, which makes me look forward to doing the exercises rather than dreading them.
For example:
- While brushing your teeth, do 3 reps of ten calf raises
- At the office, get up and do 10 squats or take a short walk to the water cooler every hour
- When you are standing in a line at the grocery store, stand on one leg for a count of ten and switch
- When you get home, do three reps of tricep dips off the edge of your sofa or dining chair
These are just some ideas to try. The best strategy is to just look for opportunities throughout the day where you have a few spare moments you are not otherwise using. Then just fit a simple exercise into that moment.
It fits perfectly between work and household tasks, it takes the pressure off your schedule. You don’t need to carve a whole hour to do them. Instead, you do what you can when you can. Just remember, the focus is on increasing mobility so go for exercises that improve your strength, flexibility, and cardio.
I like to stick to basic exercises that include squats, lunges, planks, dynamic stretches, and yoga sun salutations. You don’t need to overthink it.
Over time, you’ll find that micro workouts help keep you feeling fit and fabulous no matter how busy you are every day.
If you’re not sure how to do these exercises or want more ideas, I’m always here to help. Feel free to email or call me anytime you need support on living your best, healthiest life.
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My Fav Quote This Month –
“Don’t wait until you’ve reached your goal to be proud of yourself. Be proud of every step you take toward reaching that goal.”
