Best Fitness Blog

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... By Karli Taylor

Need a quick pick me up? Put down the coffee and try one of these proven instant energy boosters.

Stand up. Easy enough, right? Sitting down for long periods of time is actually a huge energy drainer. The less overall activity you do, the less energy is required to keep you functioning, so your body starts to slow down. In order to keep energy levels up, stand up for 2 or 3 minutes for every 30 that you sit.

Still dragging? Walk it off. If standing at your desk is not enough to get you out of your mid-afternoon slump, adding a little bit of movement creates energy. Research shows that just 10 minutes of brisk walking will increase levels of serotonin, dopamine and norepinephrine in your system and can increase your energy for up to two hours.

While out on your walk, grab a snack for even more added energy. Don’t stroll to the vending machine though - sugary snacks may give you a quick energy burst, but the crash that follows isn’t worth it! The key is to grab a snack with the right mix of nutrients. The fastest way to have sustainable energy without a crash is with a snack that includes carbs, protein, and a little fat. Try an apple with peanut butter or a yogurt with a few almonds for a boost that lasts about 2 hours.

... By Karli Taylor

So I swore that I was not going to jump on the band wagon and write about New Year's Resolutions - BUT...

Honestly, I have been reading all of the articles going out this year about making and keeping resolutions and there is one very important piece of advice that seems to be missing. Everyone says make realistic goals - good start. For the sake of this rant, let's keep our focus on weight loss as a goal. Saying that you want to lose 50 pounds by February is not a realistic goal- saying that you want to lose 10 is a bit better.

Some sources are going a step further telling you to break down your big goal into smaller more attainable mini-goals. That, in my opinion, is key. Setting your goal at a pound a week seems much less overwhelming than 5 pounds this month, doesn't it? One thing I would like to add to this step is to reward yourself for reaching these little milestones. NO- I do not mean by having a hot fudge sundae...

Find something non-food related to keep you motivated. One of my clients was lusting after a 64 inch plasma. His goal was to lose 100 pounds. After every 5 pound loss, he put 10$ into a jar and his wife matched it. This became his TV fund which grew as he shrunk. Not a bad idea.

The piece that I feel is vital to actually reaching your goal regardless of what it may be is this- YOU NEED A PLAN. Write it down. Map it out step by step. If you are going to lose a pound a week, what steps are you going to take to do that? Make yourself a daily or weekly task list and actually check things off of it. Hold yourself accountable.

Take it a step further and include your family and friends- have them initial your task list when you do certain things. Having someone check up on you will help on those days when the warm bed is much more appealing than the cold walk to the car to go to the gym!

We have a tendency to focus all of our energy on the big prize at the end. Sometimes that works, but more often than not it becomes a distraction. If you focus every day on the small steps you need to take to reach your ultimate goal, before you know it, you'll be right there.

So here's your homework- write down your resolution and create your own strategic plan.

... by Karli Taylor

Americans are all looking for that quick fix: 8 minute abs. 5 day detox. Lose 10 pounds in 10 days. We know that there truly is no such thing as a quick fix in fitness by now, right? Well that all depends on how you look at it.

Did you know that your body starts to physically improve within seconds of starting to exercise? Now I’m not saying that you can see a visible transformation, but as soon as your heart rate elevates, your blood moves more quickly through your muscles giving you an instant mood boost.  The mood- enhancing chemicals that are released can last anywhere from a few hours to an entire day depending on how long and how intense your sweat session was.

Within 30 minutes of breaking a sweat you actually improve your immunity. Exercising boosts the production of proteins called immunoglobulins that help your body ward off infection. Every time you work out, you strengthen your immune system for up to 24 hours.

If that’s not enough instant gratification for you, one workout can actually lower your blood pressure for up to 12 hours, can have an instant impact on your LDL cholesterol levels, and can improve your mental focus for up to 24 hours after exercising.

Sure, it takes time to drop pounds or build muscle, but just by talking a brisk walk you are improving your body with every single step!