Author: wcadmin

wcadmin

Dodging Exercise Boredom

the-tired-girl-on-treadmill-667x444What are the conditions that set yourself up for exercise boredom? I have been steadily using the elliptical 1-2 hours a day for about 3 years. Obviously, this can be exhausting. I break the tedium by changing the programs on the work-out machine. Other things I do is follow the T.V. monitor, listen to music, people watch or check-out videos on Netflix.

Changing the equipment you use by exercising muscles in a different way can be very beneficial. By altering your outdoor routine like walking, hiking, shoveling and skiing are all good forms of exercise. Stretching and the use of weights is a very good method of enduring the boredom monotony. Group classes which is lead by an instructor can be fun, productive and exciting. Be creative and adventurous with your exercise routine, but keep it safe!

Cheers,

Gina

Keeping on Track During the Holiday Season

9f79df1bff6838540b95d9e6b857c8f5Rationalizing your over-eating is not going to help you. For instance, telling yourself that you are going to stuff your belly today and fast tomorrow is un-realistic. Also, it is un-helpful to get down on yourself after you have over-indulged. By starving your tummy before a big dinner can be self-defeating because you think you can eat excessively.

Instead of cakes and cookies for dessert, consider yogurt with fruit, berries with non-fat cream and fat-free jello. Even if you can not manage to keep your usual gym schedule, try to do some sort of light exercise, everyday. Since stress is related to weight gain, be sure to handle stress by keeping a decent sleep schedule during the holidays. Lack of sleep and extreme stress can contribute to weight gain. Have a Blessed Holiday Season!!

Cheers,

Gina

Ways to Strategize your Long-Term Weight Loss Goals

TipsEmbracing the long-term weight loss lifestyle means adapting to healthy choices day by day. In short-term goals for dropping weight you may have an initial destination of losing 20 pounds which means that you could possibly revert to your old eating habits. Often times this is considered the yo-yo effect of gaining and losing weight. In contrast, the long-term approach focuses on changing your relationship with food.

A healthy connection with food means you can control your appetite. Your desire for goodies does not have to take over. When I was first starting losing weight I had strong cravings for carbs. I managed my hunger by incorporating selected groceries. Entree’s such as Salmon, Cauliflower and Watermelon always seem to satisfy me. Never allow yourself to become bored with home cooking. Make a point to build up your menu with cuisines that are tasty and very balanced. Food is a necessity and also a pleasure. Keeping it a delight with out over doing it will enhance your long-term weight loss journey. Bon Appetit!

Cheers,

Gina

Ways to Discover the Power of Food Tracking

JournalNutrition tracking is a journal of writing down every item you eat or drink throughout the day. It is very important to be specific and inclusive. What are the benefits of maintaining a food diary? It definitely helps you to remain accountable. By keeping an accurate record of your food intake you are less likely to fool yourself into thinking that you are eating properly when maybe you are not. Another benefit has to do with discovering the gaps you have in your diet. For instance, you can notice if you need more balance between protein and carbohydrates. It helps me to identify food items that are counter productive.

My nutritionist suggested food journaling so you are aware about portion control. Noting the time you eat is one aspect of careful food monitoring and control. This may help you to understand when you get hungry and why you eat when you do. Ultimately, food tracking helps you to identify what exactly you put into your mouth so you can make better, more informed decisions. Join the Clique!!!

Cheers,

Gina

3 Rules to Staying Extra Safe During Evening Runs

Running-safety1. Be certain to let someone know where you are going and when you expect to return:

Always try to find a running partner so you are not alone during your late evening run. If this is not possible, make certain you inform someone exactly where you will be running and what time you are expecting to return. Use common sense about where you do your work-out. Try not to run in an unfamiliar neighborhood or deserted area. Definitely, a cell may come in handy in case of an emergency. Add extra protection and caution to remain safe at night.

2. Begin running against traffic:

By taking a run against traffic whether day or night gives drivers a better chance to spot you. Try to wear reflectors on your clothes. Add neon bright colors and glow in the dark apparel to your work-out gear. Be certain to run where there is adequate lighting so you can see the ground you are running on. Avoid un-even surfaces on sidewalks that could cause you to trip or fall. Take notice that others can not see you especially drivers and cyclists.

3. Leave head phones at home:

Leave head phones at home so that your hearing is not in any way impaired. After dusk, you need to be more alert than ever. If needed, wear only one ear bud or keep the volume low. Always remember, acute hearing compensates for reduced visibility.

Cheers,

Gina

3 Tricks to Avoid Halloween Candy

shutterstock_1420408301. Purchase trick-or-treat candy as late in the season as possible:

The earlier you buy Halloween candy, the greater temptation you have to eat them. If your best and favorite treats are in the house weeks before Halloween, you might eat the entire bag. Do not worry, there is always an unlimited amount of holiday treats before Thanksgiving. Also, you may buy the candy that you do not like. Choose to buy candy that does not help you to remain in total control.

2. Meet all your goals & deadlines on October 31st:

On Halloween, be certain to focus on every single goal that you have made all day long. Treat this wonderful day like any other typical day. Get prepared by eating a healthy breakfast, go the gym, journal your food intake and prepare a nutritious dish for dinner. Making healthful food choices and staying busy all day may make you not crave candy later in the evening.

3. Try preparing other seasonal festivities:

Think about all of positive things that you enjoy about Fall. There is so much to do. Decorating your house with various things such as corn stalks, neat scarecrows or heading to an apple orchard is always the best part of October. How exciting to visit a pumpkin patch, carve a jack-o-lantern and walking outdoors with the beautiful leaves are fun activities that make this season so very, very special.

Cheers,

Gina

3 Simple Ways to Fit in Exercise

shutterstock_1189003421. Cleaning the House:

Cleaning your house daily can be a form of exercise depending on what you do. Not being able to see it as a chore, but thinking about cleaning as a work-out can be exciting . I energize my housekeeping routine by doing it quickly, consistently and frequently. Going up and down the stairs with laundry can be invigorating.

2. At your Job:

At work, do your best to figure out creative ways to maximize physical activity. Several examples are, parking your car further away than usual, using the stairs instead of the elevator or walking during your lunch break can be highly beneficial for you. Having a friend at work can help you with office temptations like using the vending machines or hitting the work gym.

3. Doing Outside Work:

Basic yard work is a great exercise. Try not to think about this as a chore, but as a way to challenge your body. Multiple examples of working outdoors is picking up leaves (which can be quite strenuous, however it burns calories), washing your car is a productive way to get your body moving and you can break a sweat by cutting the lawn, as well.

Cheers,

Gina

Oxygen Magazine

Gina is currently being featured in Oxygen Magazine which is being sold in stores everywhere. Grab a copy today!

“I lost 165 pounds!”

Gina Canakis is half the woman she used to be — in a good way.

Lara McGlashan MFA CPT | November 23, 2015

     

Name: Gina Canakis | Hometown: Springfield, Pennsylvania | Age: 38

Height: 5’1” | Old weight: 298 lb | Current Weight: 133 lb | Occupation: Blogger

Take-away tidbit: “Keep a diary of your achievements: Write down the positive differences you see in your transformation. That will give you an immense sense of achievement and will empower you to do more!”

Imagine not being able to bend over to pick up a box from the floor, or getting winded walking from your office to the restroom, or having to wear an oxygen mask at night because of obesity-related sleep apnea. This was the reality for Gina Canakis, who, under the pressure of working two jobs, attending real estate school and caring for her disabled father, turned to food for comfort.

“Even when I was not in the mood to work out, I visualized myself as an active lady who looked fabulous and motivated myself to go.”

Not helping matters one bit was the free food offered literally all day long at her job with Merrill Lynch. Canakis took full advantage of the never-ending buffet, indulging in candy, cake, pizza, hoagies, pasta — nothing was off-limits. “I was comforted by food because of the worries in my life,” she says. “My spirit began to evaporate as I got bigger and bigger. I gave up and thought about myself last.” Her list of ailments slowly expanded to include acid reflux, eczema and high cholesterol.

Canakis had never been a small girl and had constantly struggled with her weight, but over the course of five years, she gained an incredible 150 pounds. Desperate, she sought the advice of a bariatric surgeon. He instructed her to lose 10 percent of her bodyweight naturally first before they could even talk about the procedure. In the meantime, Canakis was laid off from her job, which was possibly the best thing that could have happened to her: no more free buffet and no more excuses not to eat right.

Soon afterward, her father passed away because of obesity-related issues. “This was a huge turning point for me and motivated me to move forward,” she says. “I wanted to take charge of my life and began to put my weight-loss puzzle together.”

With the help of the counselors at Jenny Craig, Canakis changed her eating habits one day at a time, and she slowly eased her way out of fast food and pasta to healthy organic meals and whole foods. She lost 64 pounds with diet alone, then was ready to try the gym. “I had a good experience doing cardio — my speed increased as I got healthier, and my confidence increased as I worked out more,” she says. “Even when I was not in the mood to work out, I visualized myself as an active lady who looked fabulous and motivated myself to go.” Ultimately, she decided against the bariatric surgery because she was having such success losing weight on her own.

Two years later, she lost an incredible 165 pounds — more than half her bodyweight. She now trains five days a week doing cardio and is ready to try her hand at lifting weights to shape up. “My advice is to be positive, patient and consistent,” she says. “Learn as much as you can every day and figure out what works best for you.”12093661_908375945905596_1365118834_n

 

 

Cheers,

Gina

How can you Overcome Inadequacies?

shutterstock_282769481A sense of inadequacy can actually be an empowering factor for weight loss. Too much of a feeling of imperfection may paralyze you. Having to believe that you can change is momentous. I always trust that I have aptitude to know that I can affect my own destiny positively. No one truly ever overcomes self-doubt because we are human beings. The emotions are never over, but this does not have to control our well-being. Be certain to know that you are worthy and the person that maybe standing in your way is YOU. I know that today will be a turning point in your weight loss journey.. you’ve got this!!!

Cheers,

Gina

Reasons to be Excited about Exercising in Fall‏

shutterstock_92487016There are multiple reasons why I am motivated about walking outdoors at this time of year. I love the feel of the cool fall temperature. The beauty of the foliage inspires me to get moving. For me, this time of year is the start of new beginnings. The gorgeous weather impacts my training performance positively. I associate fall with new challenges.

Walking or running in the current climate is an especially good time for practicing mindfulness. Mindfulness means being in the present and taking notice of how you perceive the new season. For instance, looking at a tree and noticing its color, structure and scent. Take full advantage of the cool weather before winter begins. Appreciate the beauty of fall. It is now time for a spectacular outdoor work-out. Truly, I am very, very happy to briskly walk today. May your fall exercise experience be as phenomenal and exciting as YOU!

Cheers,

Gina