09Jun 2014

What is your Summer exercise level? Let’s be honest!

Most people believe they get the most exercise during the summer months. Sometimes people are fooling themselves into thinking that they are getting more exercise in the summer than they really are.

Most people will tell you that they are most active, and therefore, get the most exercise during the summer months. Sometimes people are fooling themselves into thinking that they are getting more exercise in the summer than they really are.

Summer seems like an ideal time to get outside and exercise; it is warm out, and the sun stays out late. However, think about the real amount of exercise you get during the summer, not the amount of fresh air. While golf is one of my favorite sports, I know it is really not exercise because there is nothing heavy, and I am not out of breath at any time. The beach is also great fun, but unless you are jogging in the sand or swimming a long distance, the beach doesn’t belong in the fitness category either. Finally, work, driving, movies, and TV are still part of our lives in the summer, and work against our fitness level.

So, do start or maintain your fitness plan in the summer via tennis, basketball, jogging, hiking, or going to the air conditioned gym/personal training studio, because otherwise you may not be getting as much exercise this season as you think.

Have comments? Leave one below or contact me at BodyScapes personal training in Wayland Center at 508 358-9160 estutman@one2onebodyscapes.com. We’re the experts in exercise.

09Jun 2014

Grocery shopping the right way

There are 5 important rules to make sure you are grocery shopping the healthy way! Rule number 1: Buy as must fresh food as possible. This is one of the easiest rules to follow. If your food come in boxes and cans there is no way it can be fresher then the food coming from the farm and the fields. Pick the fresh vegetables fruits, seafood, juices and dairy. Rule number 2: Shop the perimeter of the grocery store. That is where all the fresh foods are located. The less you get sucked into the central isles the healthier your cart will be. Rule number 3: Try and think of the departments as separate stores. For example dairy, produce, meat and so forth. Target specific sections to browse through and steer clear of the dangerous sections (candy, ice-cream, potato chip aisles). Rule number 4: Shop with a grocery list. Organize your list based on the list above. Start by sectioning off the store by departments. This will not only make sure you are shopping healthy but it will save time and get you in and out as quick as possible. be prepared and think through your meal preparation for the entire week. Breakfast, lunch and dinner along with healthy snacks should all be included on your list. Rule number 5: Do not shop when you are hungry. Try and make sure you shop on a full stomach, this will make you less vulnerable to buying all those unhealthy unnecessary snacks!

09Jun 2014

Cheat Day

Knowing that you can still enjoy one of the unhealthy foods you love at some point each week will make the fact that you’re on a “diet” less of a punishment or a chore and more about living a new, healthy lifestyle that can still be fun. Lacking motivation to stick to a healthy diet and exercise plan can cause you to stray off of your healthy lifestyle regimen. Even just taking one week off of your diet and exercise routine can undo a month’s worth of work to lose weight and build endurance in your body. Rewarding yourself and not being so hard on yourself can help give you the focus and determination you need to succeed during the rest of the week.

09Jun 2014

SuperFoods in your everyday life

Trying to think of a healthy meal that doesn’t take all day to prepare and cook can be a difficult task for busy working individuals. There is a way to stay healthy during the work week by making sure you have the right foods and ingredients in your fridge at all times. Super foods are very important to include in your meals. There are lots of foods that are good for you. But these 10 superfoods go beyond a simple vitamin dose. These foods are disease fighters and energy boosters. Making them your go-to eats is easy. Keep in mind in healthy meal preparation.

The Superfoods

  • Lemons
  • Broccoli
  • Dark chocolate
  • Potatoes
  • Salmon
  • Walnuts
  • Avocado
  • Garlic
  • Spinach
  • Bean
28Apr 2014

So many people can be mislead buy what the content food labels. When items have “0 fat” it does not make it “healthy”. This are some of the tricks companies use to convenience you that their food may help you loose weight.

Here are 5 foods that you may have thought were a healthy option but could prevent you reaching your weight loss goal.

TOP 5 Foods to remove from your diet

1) Canned Foods
2) Processed Foods
3) Pasteurized Milk
4) Fruit Juices & Sodas
5) Frozen Meals

28Apr 2014

Memorial Day is around the corner. Find yourself traveling for the holiday and constantly thrown off schedule and away from BodyScapes, unable to get a workout in? Not to worry. We have all the tools you need to keep you working out, even when you have to spend time away! So many simple workouts can be done using the best piece of gym equipment we all own: our own body! Try this simple workout you can do anywhere while you’re traveling this holiday!

  • The BodyScapes Burner
  • 40 jumping jacks
  • 15 second wall sit
  • 10 lunges (each leg)
  • 25 abdominal crunches
  • 10 push ups
  • 15 squats
  • 25 tricep dips on a chair or wall
  • 30 seconds of high knees running in place
  • 30 second plank
  • Repeat x2!