Tammie Leady's Body Physiques
"Your health is your wealth"
Emerson
Tammie's Fit Tips
Helping You Develop A Healthy Body and A Healthy Mindset:
Click link Listen to interviews
(Motivation) www.audioacrobat.com/note/CfGt6gfs/
(Healthy body & mindset) www.audioacrobat.com/note/CFt87kLs/
The ABC's of healthy grocery shopping. 
Always Be Concious When shopping for healthy foods to prepare, start by planning before you go. Here are some tips that help you to make your trip successful.1. Make a list of healthy foods. Helpful if you have already planned your meals for the week. Don't go without a list.2. Buy fresh or frozen fruits and vegetables.3. Buy lean proteins such as chicken breast, fish or lean meats.4. Buy whole grains such as wild rice, oats, brown rice and bulgur.5. Know the store's layout so that you know where to find the healthier foods or go to a farmers market where you will have plenty choices of fresh foods.6. Don't go to store hungry. Eat before you go so that you don't make poor choices due to hunger.7. Buy few if any processed foods. Get your nutrition from nutrient rich foods.We provide meal planning, food prep, grocery shopping trips and nutritional services for your convenience. Give us a call.
Power of Positive Thinking! Most people go through their day unenergized and unmotivated. Have you ever stopped to check your thinking pattern? Think of how many times you say negative things to yourself or to others. People call themselves dumb stupid or even worse. Your thinking process can affect so many areas of your life. Yes including your fitness and health. Listen to how many times you put yourself down about being too fat, too skinny, not attractived enough. You defeat any potential progress you may be making by setting yourself back with negative thinking. So start today by focusing on the positive things in your life and believe me no matter how bad it seems there is something good going on in your life to focus on. While working on the things you wish to change keep a positive attitude and watch how things will begin to change for the good in you life. Tips to keep your mind in a positive state.1. Write down positive affirmations and read them daily.2. Pray or meditate.3. Listen to or read a motivational book or cd.4. Surround yourself around positive people.5. Remind yourself to stay positive. Have faith!.Remember you are in control of your thoughts and how you respond to any situation. You can win, but you must believe you can. You can if you think you can!Be blessed!
| Nutritional Tips- Portion control! |
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Well the holidays are long gone, but the extra pounds are still hanging on! Do you find yourself in this situation? Well it's not too late to get back on track. The key thing is planning ahead. Eventhough grab and go seems to be the way most of us seem to eat these days, it can be a huge reason why the pounds come on quickly and are harder to come off. Taking the time to plan your meals ahead will help you to notice what is going into your food and you can also control your portions and caloric intake. Many restaurants and foods we grab to go have more than 1 serving which brings us to look at portion sizes. Getting control over portion sizes will help to control calories and your awareness of food choices. Here are some example of portion sizes.
 3oz meat = deck of cards 1/cup Fruits/
vegetables=closed fist
1oz cheese=size of thumb
1 teaspoon butter =
postage stamp
1/2 cup rice or pasta=size
of small fist( Each equals 1 portion) Remember the power of portion control is the key to maintaining your weight along with healthy food choices. Also be aware of how much and what you sample because some food items can be very high in calories and fat, especially dessert items. Be sure to eat a nutritious breakfast so that during the day you won't over eat or make poor food choices due to a lack of nourishment to the brain. Also don't go shopping for food while hungry because you tend make the wrong food choices It takes 3500 calories to gain a pound and it takes burning or eliminating a total 3500 calories to lose a pound. Plan your meals ahead of time to avoid any pitfalls and be sure to eat about 5 to 6 small meals a day to help to keep your metabolism fired up.
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Motivational Fitness
When facing a new fitness goal or any new challenge you must first ask yourself these questions.
1. Why do I want this goal(s)? What is your true reason for wanting this goal. Example: I want to be healthy.
2. Is my goal (s) realistic. Is this attainable? Example, losing 2 pounds a week opposed to losing 20 pounds in a week.
3. What do I have to do in order to achieve this goal? What is your game plan to accomplish your goal.
4. What will I have to give up to reach this goal? What are you willing to let go of to reach your goal, example fried foods, chips and sodas.
5. What is at stake if I don't accomplish this goal? Is your health at risk if you don't reach this goal?
6. What is my reward when I reach my goal? Reward yourself with healthy, positive things. Example reward yourself to a massage, a new Cd or pair of shoes.
Remember all things are possible, if you believe. Whatever the mind can conceive it can achieve. Don't give up on your goals and dreams. Remove the obstacles that stand in your way of success. You are a champion.
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Toning your triceps can be done in a matter of minutes. Using the exercises above will help to shape and tone this three headed muscle group. Example: Do Triceps press downs, overhead extensions and triceps kickbacks done in a circuit mode (one right after the other with no rest in between exercises) 3 to 4 sets of 15 to 20 repetitions. Allowing a 30 second rest in between sets.
Back to the basics
Why we need to exercise.
Many individuals have adapted the mindset that for whatever reason or another that exercise is not for them. Exercise is not just for Olympic hopefuls, elite athletes, bodybuilders and supermodels. In fact you're never too unfit, too old or too young to get started. Regardless of your age, gender or role in life, you can benefit from regular physical activity. Exercise in combination with a sensible diet can help to provide an overall sense of well being and can even help to prevent chronic illnesses, disabilities and premature death.
So take the limits off of yourself! Nike said it best "Just do it." Results happen when you take action. Exercise your right to be healthy. Have fun!
Benefits
Improved Health
-reduced risk of diabetes, heart disease and hypertension
-increased efficiency of heart and lungs, reduced cholesterol levels
Improved Sense of well being
-stress reduction, increased mental capacity
-increased energy and productivity,increased self esteem
Improved appearance
-weight reduction, toned muscles, better posture
