3 Daily Wins

YOU NEED 3 DAILY WINS

1. A DAILY MINDSET WIN:
   Reading, listening to podcasts, learning, etc…

2. A DAILY MOVEMENT WIN:
   Exercise, movement, cardio, a workout on your mirror, yoga, pilates, etc…

3. A DAILY MINDFULNESS WIN:
   Doing something that centers you, for example, thoughtfulness, spiritual time, inner peace, meditation, rest, etc…

Strawberries And Cream Overnight Oats

Strawberries and Cream Overnight Oats are full of nutritious ingredients including old-fashioned oats, fresh strawberries (feel free to use frozen instead), strawberry Greek yogurt, milk and chia seeds.

I make them the night before and just pull them out of the fridge in the morning to enjoy. You can also make them 2 hours before you want to eat them if you prefer.

Strawberries and Cream Overnight Oats 

INGREDIENTS

•1/4c dry Old-fashioned oats

•1/4c Milk or nondairy milk 

•1/4c Strawberry Greek yogurt (or vanilla)

•1tbsp Chia seeds

•3-4 Strawberries sliced (fresh or frozen)

•1scoop Vanilla protein powder or collagen peptides

DIRECTIONS 

Mix the oats, milk, Greek yogurt, chia seeds, strawberries and if desired, protein powder together for overnight oats in a pint sized mason jar. Preferably, let sit in fridge overnight or for at least two hours. 

Enjoy!

Troubleshooting Your Mindset

Life is a journey filled with challenges, but what matters most is the resilience to never give up.

Staying motivated to exercise is crucial for maintaining a healthy lifestyle. The significance of embracing a healthy way of living goes beyond physical appearance, influencing overall well-being. Taking each day as an opportunity to progress, one step at time; ensures a sustainable and positive approach towards achieving your health, fitness, and wellness goals.

The following are a list of ways to help you stay motivated and to keep a positive mindset during this roller coaster journey called life.

• Have a Growth Mindset: Embrace challenges and learn from feedback.

• Effort and Attitude > Results: Focus on the journey, not just the destination.

• Practice Gratitude: Appreciate the good in your life and the progress you make.

• Want It More: Cultivate a strong desire to achieve and succeed.

• Don’t Fight Negative Thoughts, Replace Them: Shift your mindset to positive alternatives.

• Don’t Be Afraid to Lose: Take risks and learns from failure.

• Be Proud Regardless of Results: Celebrate your efforts and resilience.

What To Do While Waiting For Your Mirror

While you are eagerly awaiting your mirror, here are a few things to do and start thinking about:

1. Find a suitable place to set up your mirror.

2. Make sure there is an electrical outlet nearby and updated WIFI connection.

3. Get your exercise equipment ready for use. Equipment recommended is a yoga mat, a set of dumbbells in light, moderate, and heavy weights, and a workout bench, for a well-rounded exercise routine. Laisha can make recommendations for other equipment if necessary.

4. Write down a list of health & realistic fitness goals you would like to work on.

5. Start to plan your workout schedule; what days are you planning on working out, how much time are you going to dedicate to each workout session, any injuries I should know about, etc… Laisha will discuss this with our during your Discovery Call.

I am looking forward to our journey together!

CAN STRENGTH TRAINING BOOST YOUR METABOLISM

If you’re working toward a weight loss goal, you may have been told to focus on doing ALL CARDIO ALL THE TIME, but that’s a mistake. Don’t get us wrong, we love a heart-pumping endurance session. But with a nothing-but-cardio routine, you miss out on the metabolism-boosting benefits of strength training. Workouts that focus on building muscle rather than burning calories can lead to serious results, so don’t skip strength day. 

Keep reading to learn why…

*What is metabolism, anyway?

It’s the amount of energy (measured in calories) that we burn throughout the day. You know you burn calories when do a strength workout on your mirror or go for a walk or run, but your body also burns calories performing basic bodily functions when you’re not actively doing anything, like when you’re watching tv or sleeping. This is called your “resting metabolic rate.” Raising your resting metabolic rate means you’ll burn more calories throughout the day.

*How do you raise your resting metabolic rate?

Since muscle burns more calories than fat, the more muscle mass your body has, the higher your resting metabolic rate. That means you burn more calories during those times you’re reading a book or working at your desk. Any kind of strength training will do the trick to help build your muscle mass: from bicep curls to shoulder presses and walking lunges with dumbbells.

Workout plans, much like life, are all about balance. So, don’t trade an all-cardio routine for an all-strength routine. Instead, an ideal training plan will include cardio AND strength training. A variety of workouts will also keep you from hitting a plateau or getting bored. 

Not sure where to begin? 

Ask Laisha for help on creating a monthly workout routine for you to follow and get results.

HOW TO SCHEDULE YOUR WEEKLY WORKOUTS

Welcome to the world of strength training, heart health, movement and sweat! The following are 5 essential steps on how to schedule your weekly workouts, kickstart your fitness journey and achieve great results!

How to schedule your workouts:

➡️   5-7x/week:  4 strength/1-3 cardio

➡️   4x/week:  4 strength/daily walk

➡️   2-3x/week:  2-3x total body strength 

➡️   1x/week:  Don’t expect any results!

*5-7 Days per Week Training Schedule:

Prioritize 4 primary strength training workouts that follow an upper body/lower body split to allow time for proper recover. Add 1-3 cardio/HIIT sessions between strength days to focus on heart health and 1-2 core workouts to focus on core stability & strength.

*4 Days per Week Training Schedule:

Key focus placed on 4 primary strength days utilizing an upper body/lower body split for proper recover. End each upper body workout with a core workout and each lower body workout with 10-15min of cardio or HIIT session.

*2-3 Days per Week Training Schedule:

Priority placed on total body workouts. Total body workouts engage multiple muscle groups in a single session making your workouts more time efficient.  They also elevate your heart rate improving cardiovascular fitness.  Most total body exercises engage your core muscles, helping to improve core stability & strength.

*1 Day per Week Training Schedule:

It’s great that your are using your mirror once a week, but results of any kind cannot be expected in only one day. Sure, ““it’s better than nothing” but committing to a second day will boost your efforts towards achieving your goals… Find a 2nd day!

HOW TO NAVIGATE THE HOLIDAY SEASON WITHOUT OVERINDULGING

Holiday festivities often bring an array of opportunities to over-consume. While it’s tempting to partake, it’s essential to consider moderation. This also allows you to be more present – an important factor when making memories with family, maintaining control over your fitness goals, and prioritizing your safety; especially when driving home.

•Remember to Eat in Moderation

Delicious dishes and sweets everywhere make it challenging to resist indulging. This does not mean that we should deprive ourselves of enjoying all the treats! Instead, focus on moderation. This approach allows you to savor all the holiday flavors while still staying on track with your fitness goals.

•Stay on Top of Your Activity Levels

Keep moving during this holiday season!

The holidays often disrupt regular schedules, making it easy to neglect physical activity. Maintaining a consistent exercise routine can provide a sense of structure and normalcy during the festive chaos. This will also keep your dopamine levels high and your stress levels low.

•Stay Present

Staying present is crucial during the holiday season for several reasons. You want to stay present during this time to ensure you enjoy the moment, strengthen relationships, reduce stress, cultivate gratitude, and create meaningful memories. Overall, staying present during the holiday season allows us to fully enjoy moments, embrace the true spirit of the holidays, and make the most of this special time.

TIS THE SEASON TO FIND JOY IN EXERCISE!

With the right mindset and approach, you can find a form of exercise and movement that brings you joy and makes you feel good both physically and mentally.

Keep reading to find out how…

1. Think Outside The Box

Don't be afraid to try new things!! There are many different types of exercise out there, from traditional gym workouts, a variety of workouts with LaishaFit on your mirror, dance classes, outdoor activities, and everything in between. Push outside your comfort zone, be open-minded and willing to try new things. You just might surprise yourself.

2. Set Realistic Goals

It's important to set goals for yourself, but make sure they're realistic and achievable. If you're just starting out, don't expect to run a marathon in a month. Instead, focus on small, achievable goals that will help you build confidence and momentum. For example, aim to walk for 30 minutes a day or try a new fitness workout on your mirror once a week.

3. Make It Social

Exercise can be a great way to connect with others and build relationships. Consider joining our Live Zoom Workout Classes on your mirror or find a workout buddy to keep you accountable and motivated. Not only will this make exercise more enjoyable, but it can also help you stay on track and make progress toward your goals.

4. Focus On The Process, Not The Outcome

It's easy to get caught up in the numbers - how many calories you're burning, how much weight you're lifting, and so on. But if you're only focused on the outcome, you may miss out on the joy of the process itself. Instead, try to focus on how exercise makes you feel - the sense of accomplishment, the endorphin rush, the boost in energy and mood.

When you focus on the positive aspects of exercise, you're more likely to stick with it long-term.

5. Mix It Up

Variety is the spice of life, and that applies to exercise as well! If you find yourself getting bored with the same old routine, mix things up by trying new workouts on the mirror, new activities or incorporating different types of exercise into your routine. Not only will this keep things interesting, but it can also help prevent injury and ensure that you're working all of your muscles in different ways.

With these tips and tricks, you can make exercise a fun and enjoyable part of your daily routine. So, go out there, try new things, and find the kind of movement that brings you joy!

5 ESSENTIAL HOLIDAY FITNESS TIPS

Did you know that the average American gains anywhere from 5 lbs. to 12 lbs. between Thanksgiving and New Year’s?

The following are 5 Holiday Fitness Tips to help you minimize setbacks and stay on track with your fitness goals.

1. Schedule Your Workouts Ahead Of Time

As busy and as stressful as the holidays are, it is very important to maintain some sort of physical activity. If not having enough time becomes a problem, go for shorter duration, higher intensity workouts such as intervals, HIIT, circuit training. A 20-30 minute total body workout is a lot better than NOTHING at all. Short duration, high-intensity workouts can create a caloric after burn known as EPOC (excess post-exercise oxygen consumption) which allows your body to continue burning calories up to 24 hours after your workout is over.

2. Don’t Starve Yourself In Anticipation Of The Big Meal.

Holding off for that big meal will most likely cause you to overeat. Have something light but high-protein and filling like eggs for breakfast, chicken, salmon, etc... Then, when it’s time for the big meal, start with a side salad before you dive into the main course.

3. Don’t Save Unhealthy Leftovers.

Stock up on the leftover protein and veggies!!! Send everything else home with your guests. You don’t need to be eating Christmas Eve dinner five days in a row. Out of sight, out of mind!

4. Stick To Low-Calorie Drinks.

Most alcohol holds little to NO nutritional value besides sugar and empty calories. Be mindful of holiday drinks, most have a ton of extra calories from sugars, syrups, and creams. Your best low-calorie option is to go with liquor (whiskey, vodka, tequila, brandy, gin, etc.) on the rocks or with a zero-calorie mixer like club soda or diet soda. If that’s not your thing then go with wine or light beer. And ALWAYS remember to drink water too!!

5. Try Mindful Eating.

Fit everything in the main course onto one plate including dessert. Give yourself a 15-20 minute break after finishing this plate before deciding whether or not to eat more. It takes this long for your brain and stomach to register feelings of fullness.⁣⁣

The holidays are about spending quality time with loved ones, friends, showing gratitude, and helping others. Although our schedules might be a little different, it’s not an excuse to ditch your fitness routine and fall off track. Be safe, stay active, enjoy some good food, maybe a few adult beverages, and have a happy and healthy Holiday.

STAY HYDRATED WITH THESE WINTER INFUSED WATER RECIPES

It’s easy to forget to drink your water each day if it is cold outside, but your body needs water all year long! Snowball fights, sledding, and making snow angels all keep your body moving and use up some of the water you have inside you. Drink up and stay moving! (You even use up water while snuggled under a blanket with a good book by the fire!)

Infusing water is a tasty way to add nutrients to your water, not to mention that there are endless combinations you can use to make them more festive during the holiday season.

The following are some delicious Winter Infused Water Recipes:

*Spiced Apple: in a pitcher, mix 8 cups of water with two sliced apples, one cinnamon stick and two whole cloves.

Let infuse 3-6 hrs

*Pomegranate Herb: in sparkling water, mix 2 stems of fresh rosemary with the seeds of one pomegranate.

Let rest 4 hours.

*Spiced Pear: in a pitcher, mix very ripe sliced pears with a cinnamon stick, whole cloves.

Let infuse 3-6 hours.

*Cranberry Christmas: in a pitcher, combine 8 cups water with 1 1/2 c cranberries, 4 whole cardamom pods, and one sliced orange. Let infuse

Why Infuse My Water??

• you can add flavor and nutrients without adding sugar

• it looks pretty in the glass

• it can help you remember to stay hydrated in the cool weather