Everyone has time for exercise

.Something I often hear from Clients is that “I don’t have time for exercise” (yes, I have uttered those words as well on some occasions). But do we really need to spend hours at the gym in order to see results?

According to a large-scale new study of exercise and mortality there are benefits to running as little as 5 minutes a day. The findings suggest that the benefits of even small amounts of vigorous exercise may be much greater than experts had assumed. The new study, published in The Journal of the American College of Cardiology, researchers from Iowa State University, the University of South Carolina, the Pennington Biomedical Research Center in Baton Rouge, La., and other institutions turned to a huge database maintained at the Cooper Clinic and Cooper Institute in Dallas.

The runners were much less susceptible than the non-runners. The runners’ risk of dying from any cause was 30 percent lower than that for the non-runners, and their risk of dying from heart disease was 45 percent lower than for non-runners.

I’ve seen good results myself when I’ve exercised intensely for 15 minutes a day. Everyone has time to exercise. You can find 15 minutes a day. Especially when it comes to investing in your health! If you don’t like to run, try to jump a jump rope, biking, use a rowing machine or do some Tabatha exercises.

Like I always say, experiment with different routines and see what works for you. Is it 5 minutes or 15 minutes? Running or interval training? Listen to your body. It will show you the best way. Also, remember to start slowly if you are new to exercising.

A good workout

.Stellan: Mamma, why did you take a shower with your clothes on? Me: I didn’t. I just ran 5k. Stellan: Oh, gross! You can always to trust a 5 year old to tell you the truth.

Proof of a good workout

I love Mondays!

.I love Mondays - it's a new start. It's the time to get focused and figure out what my health goals are for the week. As you know I'm a big fan of workout challenges. They are easy to follow and you see results. So my goal this week is to follow this challenge every day, workout 4 times (run and weights) and follow a strict LCHF plan.

My daughter and I started this challenge 5 days ago. It's going to be interesting to see how it goes. Not sure if either of us will be able to do 60 crunches... This is the reason why I like challenges. You get to push yourself and also get to know your limits and your body. I will keep you posted on how it goes. Will you join us?

Source: Catch 88

Workout schedule - results

.I promised last week that I was going to start working out a minimum of 5 hours a week to lead as an example. How did I do? I actually did really good (I even did 5 1/2 hours!), but it wasn't easy to find the time so the schedule moved around a little. Lesson learned - If I don't plan and make exercise an important part of my life - it won't happen. You need to be prepared for life to happen.

Here are my results:

Monday Plan: 30 mins walk after work 30 min weight training (shoulders, biceps, stomach)

I completed the workout this day according to the schedule. I took my daughter with me on the walk who is 11 years old. After the walk I felt like my ears got more exercise than my legs..!

Tuesday Plan: Run 5k at 8pm (40 mins. I'm just starting to run which is why it's taking me 40 mins. I try to cut down on time every time I run to challenge myself) 20 mins weight training (chest, triceps, stomach)

I did this and was able to cut one minute of the run.

Wednesday Plan: 30 min walk in the evening

I wasn't able to do this.

Thursday Plan: Run 5k at 8pm (40 mins. I'm just starting to run which is why it's taking me 40 mins. I try to cut down on time every time I run to challenge myself) 20 mins weight training (shoulders, biceps, stomach)

I wasn't able to do this.

Friday Plan: 30 min walk in the evening

I changed this to an hour run (first time ever!). It felt so good. Afterwards I added 30 mins of weight training.

Saturday Plan: Rest

I did 30 mins of a cardio/weight training DVD.

Sunday Plan: Run 5k at 8pm (40 mins. I'm just starting to run which is why it's taking me 40 mins. I try to cut down on time every time I run to challenge myself) 20 mins weight training (chest, triceps, stomach)

I changed this to an hour run, and 30 mins weights.

What is your workout plan this week? Share your workout schedule and together we can get motivated. Lets live!

Workout schedule

.It's important to me that I live what I preach to my Clients, which is why I'm going to follow the same schedule I give to them. If you are looking to lose weight you need to exercise 5-7 hours a week. I know how difficult it is to find 5 hours for exercise when you have a busy schedule, because I'm struggling with it myself. I'm going to have to change both routines and habits to fit it into my schedule. I actually tried to get up an half hour earlier this morning at 5.30am to take a 30 min walk, without success. I keep on trying to exercise in the morning, but it is not for me. It's important that listen to your body and find a schedule that will set you up for success.

I'm going to following the schedule below this week: Monday 30 mins walk after work 30 min weight training (shoulders, biceps, stomach)

Tuesday Run 5k at 8pm (40 mins. I'm just starting to run which is why it's taking me 40 mins. I try to cut down on time every time I run to challenge myself) 20 mins weight training (chest, triceps, stomach)

Wednesday 30 min walk in the evening Thursday Run 5k at 8pm (40 mins. I'm just starting to run which is why it's taking me 40 mins. I try to cut down on time every time I run to challenge myself) 20 mins weight training (shoulders, biceps, stomach) Friday 30 min walk in the evening

Saturday Rest

Sunday Run 5k at 8pm (40 mins. I'm just starting to run which is why it's taking me 40 mins. I try to cut down on time every time I run to challenge myself) 20 mins weight training (chest, triceps, stomach)

What is your plan? Share your workout schedule and together we can get motivated. Lets live!

Fuel band progress

.I got a trophy! I've earned 58,523 fuel points in 16 days. The fuel band is definitely a great motivator and a good investment. Do I dare to increase my daily goal to 3000 points?! If I'm going to step it up, then you better do it to! What is your exercise plan this week?

Why am I not losing weight?

.Why am I not losing weight? A question we have all asked ourselves at one point. It's so frustrating when you feel like you are doing everything right, but you are not seeing any results.

Here are some checkpoints to help you ensure you are set up for success 80% food/20% exercise You can't rely on exercise alone to see results. Yes, exercise will help burn extra calories and it's good for your health, but if you are eating more than you are burning, you won't see a change in your weight.

Don't overestimate how many calories you burn during exercise Many people think that you burn more calories during exercise than you are. You also can't rely on the workout machines to show you accurate calorie count. Be modest in your calculations.

Don't eat back all the calories you burn during exercise A lot of people use excercise as an excuse to eat more. Have you told yourself "I worked out today so I can eat this", or "I'm going to workout tomorrow, so I can enjoy this treat now"? Think about it - you burn about 250-300 calories (depending on your weight and speed) during a 30 min run, but a meal at a restaurant is about 1000 calories or more....

Don't underestimate how much you eat Are you tracking your calories and meeting the basic guidelines for a healthy diet to ensure you get plenty of vitamins and minerals? It's easy to lose track or underestimate your calorie intake. Make sure you document and track all of your meals - Here is a helpful template

Are you following the right workout routine? Look over your workout routine to make sure you are getting the right mix of cardio and weight training. Cardio is great for weight-loss, but you still need to incorporate strength training to preserve lean muscle. So it's crucial you get a combination of both. To summaries - keep track of your food intake - keep track of your exercise and don't use it as an excuse to overeat - Look over your workout routine to ensure you doing the right mix of exercises

Happy weight-loss and success!

In case you need a reason or two...

.Happy Monday!

Here are 50 reasons for exercising. Number 50 is of course our favorite! This is a great chart to look at every time you question why you should exercise.

This week I'm going to run three times and do two sessions with weights. What are your plans? Email me and share your plans, and I will help keep you accountable - molander@stellibell.com

Image - Pinterest

Nike Fuel Band

.I've found one of the best motivator ever! The Nike Fuel band. So far it's motivated me run and lift weights every day since I bought it last week. I'm also taking the long way every time I need to walk somewhere to get extra points. Not only does it motivate me to reach my goal every day, but I'm also competing with friends which helps even more.

Nike Fuel band measure all your activities and shows calories burnt, steps taken, fuel points earned etc. I love that is has a watch too, so that I don't have to wear the band and my watch.

Time to be honest!

.Often when it comes to eating and losing weight we are not being honest with ourselves. If we are eating right and moving, we will see results. So if you are not seeing results (feeling good, losing weight etc), you are either eating the wrong food, eating too much or not moving enough. It’s that simple.

Sometimes we also don’t know what we are doing wrong. By documenting everything you eat and your exercises, you will be able to analyze the information and figure out what you are doing right and what you are doing wrong.

Time to be honest! Here are two great templates that will help you get on track.

The Stellibell Weekly Food Journal Template

The Stellibell Weekly Exercise Journal Template

As always, if you have questions, just email me and I will help you get on the right track - molander@stellibell.com

Let’s live!

Stellibell inspiration - health

.This is so true! We want to burn calories, so no excuses this week!

I've done the This Week's Workout Challenge once so far this week, and I ran for 30 minutes on Monday night. Tonight I'm going for another run and ending it with some weight training. You?

Lets go walking!

.Did you know that if you take less than 5,000 (!) steps in a day you are considered sedentary? And if you don’t workout on a regular basis and you sit most of the day, you are at a higher risk for early death, disease and being overweigth.

Walking is a great and easy way to incorporating exercise into your daily routine. If you are taking over 10,000 steps you are considered active. There are many ways to increase your amount of steps every day; talk a walk before work, during lunch or after work, park further away your job, grocery store etc. Instead of sending an email at work, get up from your chair and go and talk with people (my favorite since it also is good for collaboration, team building etc). A great motivator is to purchase a step tracker/pedometer so that you can track your steps every day. Lets go walking!

Protein shakes

Women often stay away from protein shakes because they think they’re only for bodybuilders. It’s true that high-protein shakes can help develop lean muscle mass, which is a benefit for all women, but it’s also true that shakes can encourage fat loss, deliver essential nutrients and even improve metabolic activity. According to the “American Journal of Clinical Nutrition,” high-quality proteins are more satiating than either carbohydrates or fats, and they may have the ability to improve the body’s metabolism.

I drink protein shakes when I do a lot of weight training (since I want to build muscles), but I also drink them for lunch on busy days at work when I don't have time to get lunch. They are really filling and the Isopure brand that I use also taste good (some protein drinks taste horrible). I'm also careful with not drinking protein drinks which have a lot of sugar or carbs, and this one has none! Cookies and cream, yum!

Time-saving tip #3 – Workouts

Here is the next post in our time-savings tips series, this one is about working out. With some planning you will make sure you don’t miss a workout, but also make your sessions more efficient. • Use the HIT – High Intensity Training - method. I don’t believe in spending hours in the gym. I believe in intense short workout sessions. Not only will they save you time but you will see great results. More info about HIT workouts.

• Be prepared for the days when you can’t get to a gym. Not going to the gym doesn’t mean you can’t workout. The Stellibell workout challenges only take 15 minutes and easy do to at home. Take the stairs instead of the elevator. Park further away from the store, work etc.

• If you are planning on going to the gym in the morning, pack your gym bag the night before and put out your workout clothes so that they are ready for you. It’s difficult to skip the workout if you went through all the prep work and see the clothes when you wake up

• Schedule your workouts ahead of time and mark them in your calendar. This creates more accountability and helps you to plan around your workout, instead of making your workout a lesser priority.

• Schedule your workouts around peak hours when other gym goers are also trying to fit in their workouts. That way, you don’t have to wait for the machine and weights.