Here are some tips about diet and rest

How to arrange meals reasonably

Clients ask me all the time about new food and meal ideas. And to be honest, I struggle with this food issue too! It’s great to drink a smoothie for breakfast every morning and a salad for lunch every afternoon, but sometimes a girl’s gotta live a little! After all, variety is the spice of life, That’s why today, I wanted to take a moment and talk about some of my favorite ingredients to jazz up meals. Some of them you might have heard of, and some of them you might already be incorporating into your diet (which if so, great!).

The bottom line, these are all foods that have amazing health benefits and taste awesome. Keep scrolling for some healthy, cool, non-boring foods you need in your diet today!

1. Pomegranate Molasses

pomegranate molasses

Who would have thought pomegranate molasses even existed? I’ll admit that when I first heard about this ingredient I was a little skeptical. But then I learned that some of my favorite Iranian dishes (like fesenjan) use pomegranate molasses, and it’s a staple in a lot of Middle Eastern dishes. Bobby Flay is also known for being a big fan of this ingredient because of its unique play on sweet and sour.

Not sure how to use pomegranate molasses or where you can get it? No worries, because frankly, I didn’t know either. Start simple by adding pomegranate molasses to homemade salad dressings. You can also add it to a marinade for grilled/baked meats. My parents are actually fond of drizzling a little on burgers during cookouts. Try ordering this unique pantry staple online, or visiting an international/Middle Eastern food store. Remember, pomegranates are rich in vitamin C and antioxidants. You can certainly reap some of the health benefits when adding this ingredient to your diet.

2. Saffron

Saffron

This is another staple that honestly I’ve been obsessed with for a while. Growing up in a Persian family, saffron was a spice that was constantly used in our kitchen. We used it in rice dishes, in soups and stews, and even in desserts. I learned later that saffron costs ounce for ounce more than gold! I usually still keep a good amount in my kitchen but have developed a MUCH lighter hand when using it.

This aromatic spice and its wonderful fragrance can be worked into a variety of soups, stews, and rice dishes. Besides its unique flavor and color, it’s also known for being rich in antioxidants. So next time you’re feeling a little blah when making dinner, add a pinch of saffron to your grain bowl to jazz things up!

3. Herb de Provence

herbs de provence

This food might not seem like anything new, but it certainly needs a revival. Herb de Provence (HDP) was all the rage in the 90’s when fancy French food was grazing just about every fine dining restaurant in the country. I might not want to bring all the fancy French food back (I prefer my bistro eats), but I certainly don’t have a problem with Herb de Provence. In fact, I really like it!

For those of you who don’t know, Herb de Provence is a spice spend traditionally made in the south of France, notably Provence. You can buy it off the shelf or be super DIY and try this Martha Stewart recipe. The key to HDP is its use of lavender. Great HDP blends will have a distinctive lavender fragrance that really differentiates them from the regular spice blends you buy at the grocery.

Try adding HDP in tomato-based dishes, veggie dishes, chicken dishes, and even salad dressings. My healthy coq au vin makes excellent use of this awesome spice blend J

4. Wine (Because Yes Wine!)

Wine

I’m sure many of you are either super excited or super confused to find a wine on my list of cool, healthy, and non-boring foods. I honestly used to think that it wasn’t possible to drink on the reg and live a healthy life. While I still do believe that to lose weight you need to seriously cut back on alcohol (if not abstain from it for a while), I like the health benefits of something like red wine and do like to incorporate it into my cooking.

Red wine is great in soups and stews. I’m notorious for adding a little of it in my homemade turkey Bolognese sauce (recipe coming soon!). It’s a great way to boost flavor and antioxidant content in many different dishes. Plus let’s be honest, we all feel a little more grown-up when we cook with wine!

5. Collagen Powder

Collagen Powder

This last one isn’t a food per say, but a supplement that is very near and dear to my heart. I’m always a little wary of supplements, and I won’t really take them unless there is a lot of buzz or evidence around a supplement. But after my hip surgery this summer (don’t ask lol), I was desperate for anything and everything to help with joint and bone health.

Who knew that one little scoop was the secret to better joint and bone health? I can’t prove that I’m better by any means from this supplement, but I like to think that I facilitated my healing and recovered much quicker from this surgery compared to not taking it. I also noticed an improvement in the quality and texture of my skin, hair, and nails.

Collagen doesn’t have any flavors per say, but depending on your food and nutrition needs that could be great! I throw some in my morning kefir smoothie every day and it really helps me start my day right.

From time to time, we all get stuck in a food rut. That’s why it’s so important to be working different foods, spices, cultures, and cuisines into your healthy diet from time to time. Getting bored with our health routines can lead us to fall off the bandwagon now and again, and we know how much it sucks to get back into a healthy groove all over again. Try adding these special, exotic foods into your diet, and let me know how it goes!

Hey everyone! I get questions all the time about how I stay healthy with such a busy schedule. So I thought I would put a post together about my wellness routine and how I get my day started.

My morning wellness routine isn’t something that happened overnight, and to be honest I’m still tweaking/working on it. You also shouldn’t feel compelled to do things this way because I do them—figure out what works for you! At the very least, I hope this post inspires you to put together your own wellness routine or simply some healthy habits you complete every morning.

1. 6:30 AM: Wake up

I’ll be honest when I say that part of what inspired me to put together a wellness routine was reading about so many other wellness routines. And I realized that while these routines are cool and inspiring, they weren’t totally realistic, at least for me. So I’m sorry, but I’m simply not the kind of person that wakes up at 5 AM most days. I do it when I have to, but usually, 6:30 AM is my optimal wake-up time. Why? Because a lot of evenings I train clients until 8 PM and won’t eat dinner until 9 (stay tuned for another blog post on eating late). I simply don’t have enough downtime to get relaxed and prepare for the next day. And thus, 6:30 AM is my wake-up time.

2. 7:15 AM: Gym Sesh

I am a big believer in morning workouts. They accomplish a lot for me. For starters, an exercise is a great tool I use to reduce anxiety and stress. And I find that by getting my workout done first thing in the morning, I can feel much less anxious about any task I have to do that day. In other words, getting my workout done and out of the way in the morning helps me focus on other tasks better throughout the day. Whether I’m training a client, working on a recipe, writing a blog post, or doing strategic planning for my personal training practice, I feel much more relaxed and focused when I exercise in the morning versus when I don’t.

3. 9:00 AM: Shower

After getting home from the gym and looking like a hot, sweaty, mess, I really like to use my shower as an opportunity to detox. One thing I’ve noticed is that if you’re strapped on time for a wellness routine, you can improve your health but adding wellness elements to your routine. For instance, I’m going to shower every morning after the gym, and even on days where I don’t exercise. So, when I do shower, I’m going to try to incorporate a few wellness routines into my shower to get the most bang for my buck. Enter essential oils and oil pulling

Essential oils— The evidence isn’t totally clear on the health benefits of essential oils, but I’m a big fan of using them in my showers. Depending on how I’m feeling, I’ll use a variety of essential oils in the shower. I do this by placing 5-10 drops of the essential oil in the corner of the bathroom stall. I then let the shower run for 3-5 minutes. The water vapor hits the essential oil, and pretty soon my whole bathroom smells like a spa! In terms of what essential oils I use, like I said they vary. However, I do try to use detoxifying, cleansing, and/or uplifting oils that are great for the morning. There are many sources for detoxifying essential oils, but some of my favorites are tea tree, eucalyptus, patchouli, grapefruit, lemon, and frankincense.

Oil pulling— Again, the science on oil pulling is slowly emerging, but after a scary root canal procedure I had not too long ago, I want to do everything I can to keep my teeth healthy. I do this by swishing 2 teaspoons of coconut oil around in my mouth while I shower (I keep a small jar in my bathroom cabinet). The oil reputedly helps eliminate toxins, bacteria, and even stains from your teeth. In my eyes, this is a simple way to work dental care into your wellness routine. Keep in mind, however, that oil pulling is NOT a substitute for brushing your teeth every morning!

4. 9:15 Clean Kitchen and Breakfast

I’d be lying if I told you I didn’t complete any chores in the morning. But my usual routine is to clean up my kitchen as I quickly make myself a recovery shake post-workout.

What’s for breakfast? Honestly, it totally depends? Lately, I’ve been on a kefir smoothie kick:

The smoothies usually consist of one cup of kefir, a handful of greens, some fruits, and a little ground flax seed for fiber. Overall, I keep it pretty simple, healthy, and tasty!

I also like a cup of coffee in the morning. I stick to fair trade, organic roasts. The opinions on coffee are mixed of course, but honestly, I think the pros outweigh the cons. Coffee is a great source of antioxidants and offers loads of health benefits. So if you needed another excuse to drink some java, you now have one!

5. 9:30 Start My Day

With this routine, I’m able to start my routine relaxed, refreshed, and ready to tackle the day! What’s your favorite way to start your day?

How to Feel Confident Lifting Weights at the Gym

I always looked “good” in clothes. I was thin, but actually really high body fat percentage. I did home workouts that were mainly cardio and body weight-based.

I started to feel so bored with fitness partially because I wasn’t evolving with knowledge by following “programs” I bought or doing group classes. I also wasn’t changing the shape of my body at all. Actually, looking back, my weight was dropping but I was losing muscle. I got to 118 lbs but was 30% body fat.

Finally, I was fed up with working hard and not seeing the results I wanted so I joined a gym.

Gymtimidation- The feeling of being nervous, intimidated, insecure, or anxious about the gym surroundings of equipment or people at a certain athletic level.

Believe it or not, I was very gymtimidated.

I hid in the back of group classes. I didn’t use the machines.

I actually ended up sticking to my home routines but did them alone in the cardio room.

I noticed there were two main reasons I wasn’t confident with lifting weights at the gym…

I was so scared of doing things wrong or looking silly. I mean some people there are balls-to-the-wall with their intensity and slamming weights; surely I would stand out like a sore thumb because I wasn’t an athlete.

I didn’t have much knowledge on how to lift the goals I had since I was used to doing more cardio. How many reps? What do I do first? What do I set this machine at? How do I even use this thing?

I finally just asked a trainer to show me some things and paid for personal training sessions.

I am so glad I stepped outside my comfort zone that day because without doing so, I would not be training at the level I am, loving my badass body, or coaching women on how to build theirs.

So what are my secrets to feeling confident AF with lifting at the gym?

Here are my tips for feeling more confident with lifting so you can actually reach your goals… Ladies, step away from the treadmill.

Choose the Right Gym for You

This is probably a no-brainer but may be overlooked. If you prefer to be around women only, don’t join a co-ed gym. If you aren’t looking to beat the clock or go max intensity, don’t sign up to CrossFit gyms. If you’re brand new to working out, maybe don’t join something intense like Orange Theory. Most gyms offer a day or week trial pass so just get your feet wet and see how it goes. You can always start with what you are most comfortable with and then progress to a new place!

Keep It Basic

Too often, I see girls try to do cool exercises they found on Youtube or Instagram. Cool does not mean it’s effective or something you should be doing for your ability level. Likewise, if it’s an advanced move (let’s say a deadlift) don’t jump right to that. Work on the foundational movements first. As you improve, you can move to advanced exercises. This will prevent you from feeling silly from improper form.

Realize No One Cares

In all seriousness, no one is REALLY watching you like you think they are. I will be honest. People who you might feel “gymtimidated” by are super into themselves, but also into their workout. They are focusing on their music, form, breathing, counting, reps, etc so they honestly probably don’t even notice you are there. The only way there are going to stare at you is if you start doing something absurd like these people… but I am guessing you have common sense.

Be Consistent

The worst thing you can do is show up to the gym randomly throughout the year and expect to get more comfortable. This is going to be something you have to practice often. When you learned how to write as a little kid, you practice it daily at school. Think of learning to lift the same way! By going consistently, you also learn the layout which will help you be more efficient. The members will start to recognize you and seem more friendly as well.

Dress the Part

You know the saying that if you dress for the job you want, you go in with more confidence? Same thing here. Don’t roll in with a giant sloppy T-shirt and baggy shorts if that doesn’t make you feel good. Get yourself a new workout outfit that makes you feel amazing and naturally you will feel more confident!

Have Realistic Expectations.

This isn’t something that you will feel really confident with overnight. It took me months to feel okay with knowing what to do without my trainer, pushing myself to try a new exercise or piece of equipment, etc. Anything new will be foreign until you get used to it.

Don’t go in thinking “I am going to train for an hour and have the best workout of my life” but rather “I am here to learn and get better.” That might mean just sticking to what you know and trying 1-2 new exercises vs trying an entirely new routine you found online. Also, don’t try to train with 100% intensity until you know what you are doing. Intensity is part of advancing, so start slow.

Have a Plan

Do not, I repeat DO NOT, show up to the gym and just hop on machines all willy-nilly. Decide what you are going to do before you go. If you are unsure, look up a free workout online or just a few exercises to try. Write them down or make a note on your phone. You can also search for a form video on Youtube.

Listen to Your Favorite Music

Putting on music that makes you feel good will boost your confidence but also distract you from thinking about what everyone around you is doing.

Workout During Slow Hours

If you aren’t very comfortable with routines or machines yet, going during peak hours can be a bit overwhelming. There will obviously be more people which may be more stressful, but the equipment is also less open. When you visit during slow hours, you can take your time without someone feeling like you are hogging equipment. You also can have access to more things without having to try and strategize some swaps.

Don’t Compare Yourself

Remember… everyone was a beginner once. Don’t look at an advanced athlete and feel inferior. We all have different stories and are on entirely different chapters. As you get going, realize that beginners will look up to you!

I hope this guide and these tips can help you get more comfortable with lifting and being outside of your home or the group classes. I am living proof that resistance training can totally shape and sculpt your body. Go getchu some girls!

Working with a personal fitness trainer is an investment in yourself that, if you find the right one, will pay off in the long term. As a trainer who has worked in commercial gyms, private facilities, and college weight rooms, in this well-researched article you will get to know what separates good trainers from the other trainers in the industry.

Acquire references from people with whom your trainer has worked before or who share your goals. You’ve made the correct choice if they can demonstrate how they’ve assisted others in getting where you’re going.

1. Credibility:

A quality gym trainer will have a demonstrated track record of success and successes to substantiate their claims. While the majority of gyms need trainers to hold certifications from recognized organizations, the most important quality a trainer can have is a list of pleased, successful customers. A well-maintained track record and positive testimonies explain their credibility.

2. Inculcate Sense Of Responsibility:

Individuals hire a trainer for a variety of reasons, the most prevalent being accountability. They require someone to inspire them to arrive on time, work diligently, and be proud of their successes.

This is not to suggest that a trainer must possess drill sergeant qualities. They should be tenacious yet kind. When you need encouragement, they should provide tough love; when you’re in pain, they should show empathy. Seek out a personal trainer who will arrive with a customized workout plan. That they’ve conducted due diligence and taken the time to assess your unique requirements.

On the other hand, they must be answerable to you as well. They should come on time, put down their phone, and devote their whole attention to you.

3. Aware Of Your Strengths And Weaknesses

A skilled professional fitness coach will become acquainted with you physically and emotionally as he tries to decipher your goals. While injury history and medical questionnaires are necessary, a good trainer will focus first on your goals. They’ll question why you wish to accomplish those goals. They will be more equipped to deal with the “how” if they understand your “why.”

Seek out someone who will do a screening to ascertain your strength, mobility, and coordination in order to suggest the most effective workouts. Finally, students should perform a brief workout to put their newly acquired skills to the test. The first day should feel more like an exercise session than a doctor’s visit.

4. They Comprehend Your Concerns

The best personal fitness trainers in Sunnyvale are more concerned with what they are hearing than with what they are saying. They ask the appropriate questions and listen carefully to the replies. They should get information about your goals and expectations and make appropriate modifications. They should constantly seek feedback during training. If your trainer does not ask, “How does that feel?” or “Where do you feel this exercise?” you are not getting your money’s value.

5.  They Are Optimistic

Positive reinforcement works successfully for the majority of people. Even when you are experiencing difficulty, a competent trainer will have an upbeat and energetic demeanor. Fitness is about progress, not perfection.

Does your instructor ever say, “That is not correct,” or “Do not do that?” Do they say something along the lines of “Let’s try this instead,” or “Next time you’ll do better”? Seek someone who serves as a reminder that you are a work in progress and who pushes you to better days

FAQS

Is 30 minutes of personal training enough?

Answer: Consequently, a typical personal training session lasts approximately sixty minutes. On the other hand, other experts argue that an entire hour is unnecessary. For the vast majority of his customers, O’Donnell reduced the length of his training sessions to 30 minutes. Certain clients had developed a strong preference for conversing rather than sweating, which was producing issues.

Is personal training stressful?

Answer: Stress and frustration can be at an excessive level.  You would imagine that personal training is a low-stress occupation, but you might be mistaken. You initially thought you’ll be assisting clients with exercise, but you’ll shortly discover your job comprises much more than that. These individuals will work with you for approximately 1-4 hours per week which is not a hassle-free job and demands passion.

Why are personal trainers so appealing?

Answer: When we get in touch with the trainers it is to meet our goal of fitness that the trainers already had achieved. They are mostly there to provide positive reinforcement and to assist you in looking and feeling your best. They draw attention to you and make you feel comfortable while turning physically fit.