Fitness – Village Coach Fitness http://villagecoachfitness.com Feel Good. Perform Better. Be Your Best. Fri, 08 Feb 2019 21:22:08 +0000 en-US hourly 1 Easy & Healthy Lunch Ideas to Take to Work http://villagecoachfitness.com/easy-healthy-lunch-ideas-to-take-to-work/ http://villagecoachfitness.com/easy-healthy-lunch-ideas-to-take-to-work/#respond Thu, 03 May 2018 18:30:17 +0000 http://villagecoachfitness.com/?p=6072 Lunchtime can be a real challenge when you want to keep your food choices healthy.  There are tantalizing treats scattered throughout your office break room and your desk is in close proximity to the vending machines that can easily tempt you.   Temptation surrounds you and can veer you off of your path quickly, leaving you […]

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Lunchtime can be a real challenge when you want to keep your food choices healthy.  There are tantalizing treats scattered throughout your office break room and your desk is in close proximity to the vending machines that can easily tempt you.  

Temptation surrounds you and can veer you off of your path quickly, leaving you feeling disappointed and defeated.  To avoid these negative feelings, it's crucial to be proactive about your meals for the work week. The best thing to do in this situation is to prepare your lunches, but you might have no idea what to make or feel that's too time consuming.  After all, do you really need one more thing to add to your to-do list? I hear you loud and clear. I'm going to share with you some of my best and easiest lunches you can whip up in mere minutes so you can enjoy healthy lunches all week long.  

A Quinoa Bowl.  Quinoa is a food that is easy to prepare, very nutritious and that is incredibly easy to take to work with you. Of course, you want a little more in your bowl than just quinoa, but you can add anything you want to make your bowl delicious and filling. Vegetables that you enjoy -- possibly broccoli, zucchini, onion and a sauce of your choice.

Mason Jar Salads.  These are so simple, delicious and you can prepare them for the whole week in one sitting.  Use mason jar's to hold your salad ingredients so when you empty your jar into a bowl, it creates the perfect lunch salad for you. Start by putting dressing in first, then your toppings & veggies, and finish off your jar by adding your greens last. This will keep your dressing away from your greens, so they won't get soggy.  You can store these in the fridge for up to 5 days. 

Lettuce Wraps.  Simple enough, toss your favorite chopped veggies and any fitting leftover ingredients from your fridge in a lettuce leaf.  Drizzle with a complimenting sauce, wrap it up and call it a day. These pair well with soup, so keep that in mind as you're meal prepping for the week.  

Spaghetti Squash.  This is definitely one of my go-to quick, affordable and healthy lunches.  I always have a spaghetti squash on hand as they're so versatile. This is another great option for tossing in any leftover veggies from the fridge, mix with some marinara sauce and you've got yourself a pasta-free spaghetti that won't disappoint.  

These are just a few examples of all the delicious meals you can quickly prepare at home and take to work without too much of a hassle. Some take a little more time than others, but you can always use the Sunday to meal prep your meals for the entire week, so you don’t have to wake up extra early on your work days. If possible, you could even leave all the meals you created at work so you can grab it during lunchtime, and you don’t have to take anything to work all week.

CALL or TEXT: 951-296-3546

Email: Support@villagecoachfitness.com 

Ready to kick start your fitness journey and get ready for summer? Check out our 21 day bootcamp promo going on now! Click the link to reserve your spot today!

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Why You Crave Carbs and How To Stop It http://villagecoachfitness.com/why-you-crave-carbs-and-how-to-stop-it/ http://villagecoachfitness.com/why-you-crave-carbs-and-how-to-stop-it/#respond Thu, 22 Mar 2018 17:00:08 +0000 http://villagecoachfitness.com/?p=5933 Even when you begin changing your eating habits for the better, incorporating cleaner foods and better practices, you can still fall victim to the massive carb craving.  Sometimes, we attribute these carb cravings to a lousy day at work or a stressful week of deadlines, but carb cravings can also come from physiological imbalances.  When you […]

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Even when you begin changing your eating habits for the better, incorporating cleaner foods and better practices, you can still fall victim to the massive carb craving.  Sometimes, we attribute these carb cravings to a lousy day at work or a stressful week of deadlines, but carb cravings can also come from physiological imbalances. 

When you feel stress, cortisol, the stress hormone, skyrockets along with your blood sugar.  To compensate, your body releases the fat storage hormone, insulin, to help bring your blood sugar back to a stable state.  When that happens, the insulin tends to overcompensate, and your blood sugar dips lower than it should. Your body becomes confused and thinks it needs more energy, and thus, a carb craving is born.

Now that you know this, you can take steps to outsmart your body when it comes to carb cravings. First, you can take steps to reduce your stress or learn healthy coping mechanisms for when it arises. Next, you’ll need to change your eating habits to satisfy that carb craving without derailing your progress.

Here are a few of my favorite tricks on how to do this...

The Salty Swap.  Next time you can't shake your craving for a crunchy, salty snack like potato chips, go for something that gives you what you want in a healthy way.  For example, carrot and celery sticks with a side of hummus will fill you up and fuel you for the rest of your day. You can also air-pop popcorn or roast chickpeas, roast kale chips, sprinkling each with a little sea salt to fulfill your saltiest desires.

The Sugary Sweet Swap.  Sweet tooth at it again?  Next time you're longing for a dessert, trick your brain with something naturally sweet that isn’t full of refined sugars and processed junk.  A square of dark chocolate, as long as it’s at least 80% and pure is a satisfyingly indulgent choice that won’t derail your habits. You could also have a banana “shake” using almond milk, a dash of cinnamon and a few drops of vanilla extract for a treat will satisfy your sweet tooth, guilt-free.

The Pasta and Bread Swap.  And of course, there’s the staple items you’ve always eaten with every meal because that’s what you’re used to. Rice, pasta, bread, even cereal…these are all high-carb foods that will derail your efforts if you eat them too often. Luckily, there are swaps you can make that will fill you up while still being wholly satisfying. Cauliflower is a great way to make pizza crust, breadsticks, mashed “potatoes,” and rice. Using a spiralizer will also help you make noodles out of vegetables that taste amazing too. 

Now that you've gotten some ideas on how to tackle those carb cravings -- arm yourself with these ingredients in your kitchen at all times, so these swaps become second nature.

Keep your eyes out for my upcoming Sugar Repair Program in April, I have special gift for you!  Stay connected with me so you don’t miss out on anything. Join our Village Fitness Community on Facebook and be a part of our tribe!

CALL or TEXT: 951.296.3546

E-mail: Support@villagecoachfitness.com

Website: Villagecoachfitness.com

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February 2018 Spotlight of the Month! http://villagecoachfitness.com/february-2018-spotlight-of-the-month/ http://villagecoachfitness.com/february-2018-spotlight-of-the-month/#respond Fri, 23 Feb 2018 19:00:08 +0000 http://villagecoachfitness.com/?p=5833 We're so excited to share with you the personal story about this months' spotlight member of our tribe, Vanessa Gonzalez. We love having her as apart of our tribe, her dedication with living a healthier lifestyle is encouraging! Here is our February 2018 Spotlight Tribe Member: Empowering, Heartfelt, and Courageous Mrs. Gonzalez! Vanessa's Story:"I was born […]

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We're so excited to share with you the personal story about this months' spotlight member of our tribe, Vanessa Gonzalez. We love having her as apart of our tribe, her dedication with living a healthier lifestyle is encouraging! Here is our February 2018 Spotlight Tribe Member: Empowering, Heartfelt, and Courageous Mrs. Gonzalez! 

Vanessa's Story:

"I was born in Newark, New Jersey, but my dad wanted a slower pace of life so he moved us to Moreno Valley. When I started college, I moved to Riverside and started attending RCC with big dreams to transfer to New York University and major in Art History, but my life took a different turn when I had my daughter, Isabella, at 22. With a baby depending on me, I decided I needed a more realistic career so I began working towards being a Registered Nurse.  However, after watching and listening to some of the most inspiring and passionate professors, I changed my major and pursued teaching. I wanted to do what they did- inspire minds and shape futures. It was challenging trying to raise a child, work, and go to college, but I continued working hard and never gave up. I eventually transferred to UCR where I got my Bachelor’s Degree in Liberal Studies and earned my credential and Master’s in Education the following year. I currently teach 2nd grade and it is my absolute passion. I love what I do and I get to do exactly what my professors did for me…inspire minds and shape futures. 

In 2010, I married my best friend and we had our son, Jacob, who is now 7 years old. Aside from my career, my family is the most important thing to me. We have a German Short-Haired Pointer puppy named Jax who is crazy, but wonderful! We love to take family walks or bike rides, binge-watch shows on Netflix, have weekend BBQ’s with family and friends, and try out new restaurants. We’re trying to plan a family vacation to PA and NY in the summer to visit my brother…fingers crossed!"

Were you Involved in any Sports Growing Up?

"I didn’t grow up playing sports as a child. When my parents divorced, my mom was on her own raising us, so there wasn’t a whole lot of money for extracurricular activities. However, in junior high, I was able to take dance classes as part of PE and that quickly became my sport! I continued dancing all through high school as part of the competition team and we were able to compete in different places like Palm Springs, Los Angeles, and San Diego. It was so much fun and it taught me a lot about teamwork and strengthening my body."

 What is your Motivation to Workout? 

"My motivation to workout is that I want to feel healthy, but most importantly, I want to be better at making myself a priority. My mom was and is a wonderful and fierce woman who always sacrificed herself for her children, but by the same token, always put herself last. It was inspiring and heartbreaking at the same time. When I started my family, I did what she did. I replicated what I thought a “strong woman” should look like. For years, I made it my top priority to make sure everyone else was happy and taken care of no matter what- even if that meant that I was unhappy, exhausted, and unhealthy. I wore myself ragged until I couldn’t take it anymore. There was this definitive moment where I decided, it wasn’t okay for ME to be dead-last on my “to-do list.” I realized I needed to make myself happy and healthy first so that I could take care of the people I care about. Once I gave myself permission to care about ME, I became empowered and I took the first steps by signing up at VCF. It was the best decision I’ve ever made!"

How Does Working Out Make You Feel?

"Working out makes me feel strong and deeply satisfied. Every time I finish a workout, I feel accomplished. I think 'Wow!, I can’t believe I did that!' I know I have so much to learn and improve upon in my fitness journey, but I just celebrate the baby steps and my personal milestones and that makes me happy. I literally go home and tell my husband 'I was able to do push-ups without being on my knees!' or 'I was able to do a full body sit up without help!' It’s the little things."

What are your Fitness Goals?

"My goal is to be healthy both physically and mentally. I think that working out has forced me to take much needed time for myself which has truly had an impact even beyond having a stronger and healthier body. My physical goals are to gain more muscle. I want my arms and mid-section to have some definition. My goal is to be able to do full body sit-ups without help-it’s so difficult for me!  Also, I want to be more consistent in making healthier eating choices. I tend to go through many ups and downs with my eating. I’ll eat healthy for a few weeks and then fall off the wagon. My goal is to eat healthy, but also not beat myself up if I have a bad day."

What do you do to Make Sure you Have Time for your Workouts?

"To make sure that I have time for my workouts, I try to plan ahead. With work, kids in sports and dance, and everything in between, my days are busy. I plan my dinners for the week on Sundays and I go shopping for everything I need. I make sure to make quicker (but still healthy) meals on evenings that I know I’m going to work out. I also try to leave work on time when I know I have to get to the gym. It’s important to me so I try my best to plan around my workouts."

What Would you say to Someone on the Fence About Joining the Village?

"If someone were on the fence about joining VCF, I would say, “Just do it and don’t look back!” I had a gym membership for many years and never went. VCF is more than just a gym. It’s a community of people who, not only want to be healthy and strong themselves, but support you and cheer you on when you feel like giving up. The coaches are knowledgeable and caring, but also challenge you to do your best!"  

What is a milestone you have reached and how did you get there?

"Since I’ve joined VCF, I’ve reached a couple of milestones. When I first joined, I couldn’t swing a kettle bell to save my life, but Coach Caylyn was patient with me and helped me work on it every time. Also, I had a hard time doing push-ups because I just didn’t have a lot of upper body strength, but I feel myself getting stronger every day and getting a little closer to the ground. It’s exciting to feel myself getting stronger and reaching my own personal goals."

We LOVE you Vanessa! We're so grateful to have you be apart of our Village Tribe! Thank you for sharing your story with us all! Don't forget to show Vanessa some love by leaving a comment below!

If you're looking to start your fitness career, Call or Text us today for a free consultation!

                                    Call or Text: 951-296-3546                                                  

E-mail: support@villagecoachfitness.com

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How Keeping a Journal Influences Your Health http://villagecoachfitness.com/how-keeping-a-journal-influences-your-health/ http://villagecoachfitness.com/how-keeping-a-journal-influences-your-health/#respond Thu, 22 Feb 2018 19:30:52 +0000 http://villagecoachfitness.com/?p=5849 Journaling isn't just for teens anymore. Science has shown that keeping a daily log of your day has a lot more benefits to it than merely creating a place to dump your deepest thoughts in private. You don’t need to be a writer or even want to become one to start journaling, but you might just […]

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Journaling isn't just for teens anymore. Science has shown that keeping a daily log of your day has a lot more benefits to it than merely creating a place to dump your deepest thoughts in private. 

You don’t need to be a writer or even want to become one to start journaling, but you might just want to run out and buy a cute notebook after you read these benefits journaling can have for you.

Beneficial reasons to start journaling, if you aren't already...

Boosts creativity

It’s one of the more obvious benefits, but you’ll find that you become more creative when you just let it flow in your journal. It’s a stream of consciousness process that allows you to go where your mind takes you, and much like dreams, that’s pretty exciting.

Restores mindfulness

Happiness is directly linked to mindfulness. When you’re writing in your journal, your frustrations and anxieties ebb away, and you’re left to unite with your thoughts completely.  Sometimes simply having a place to dump all of your feelings, disappointments and thoughts also gives you a way to let them out and walk away from them.  This release helps you to feel your feelings, sort through them via pen and paper, and move along in a healthy manner.  It's quite powerful.

Brings you closer to achieving goals

When we journal, we often write about the things we wish we could accomplish. That café we dream of opening or that dream vacation we've had on our minds for years. No matter what it is, writing it down helps your brain focus on those goals and find ways to bring it to fruition. Essentially, it means you’re more likely to achieve those goals if you simply write about them first.

Improved Memory

Writing things down not only serves to prevent you from forgetting them but using a pen and paper forces your brain to engage with it cognitively. That means even when you’re not writing something down in the moment, like say at a social event when a new contact tells you their name, you won’t space out and forget it if you journal.

Better Communication Skills

Keeping a journal is a way to help vocalize your thoughts. Interestingly though, it also benefits the way you speak, since it naturally forces you to build your vocabulary and put your thoughts in order. You’ll find that when you’re out in the world engaging with others, your journaling will have served you well for this purpose.

​​​​My life would be a mess without journaling. My brain is so small that I must get ideas out of my head onto a paper for safekeeping.

Give us a Call/Text (951.296.3546) for your FREE fitness consultation to talk about your fitness goals!

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Simple Ways to Stay Healthier This Winter http://villagecoachfitness.com/simple-ways-to-stay-healthier-this-winter/ http://villagecoachfitness.com/simple-ways-to-stay-healthier-this-winter/#respond Thu, 25 Jan 2018 19:00:57 +0000 http://villagecoachfitness.com/?p=5738        Winter can cause a yearning in your soul to warm up by a cozy fire and finally slow down.  I love that nature works like this, innately causing us to change with the seasons, have you ever noticed?  The winter brings the desire for warmer foods, connection with loved ones, and more […]

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       Winter can cause a yearning in your soul to warm up by a cozy fire and finally slow down.  I love that nature works like this, innately causing us to change with the seasons, have you ever noticed?  The winter brings the desire for warmer foods, connection with loved ones, and more rest and relaxation.  The critical part of this fascinating natural phenomenon is that we listen and oblige.  

Another tendency is to feel our desire to workout slow down this season, which is also common.  There are a few ways I go into the Winter season mindful of this, and I'm going to share with you my top ways to help you keep a Winter wellness routine, as well.  These work for me each year, and I hope you'll gain some ideas you can use, too! 

My favorite Winter Wellness tips... 

1. Don’t burn the candle at both ends

If your social calendar looks anything like mine, it's jam-packed this season.  We just made it through all the Holiday parties, and now it's time to catch up with those we didn't have time to see last month, and of course, celebrate the New Year.  

However, don’t feel obligated to attend every gathering you get invited to, particularly if you’re feeling burnt out from work and your other obligations. It’s great to meet new people and socialize, but if it causes you to get less sleep or it stresses you out, decline some of the less essential offers.

2. Be mindful of social settings

For the events you do attend, remember that cold and flu germs often lurk without symptoms at first. There’s no need to be paranoid about shaking hands or meeting people, but be mindful of your hands before you eat and don’t touch your nose, mouth or eyes after shaking hands with someone. Keeping your hands clean is the best way to avoid a winter illness.

3. Keep working out

Your best battle against the winter blues is to keep to your workout routine. Finding it hard to stay motivated during the colder months?  Switch things up.  Try a new class at your gym or take on a new challenge that will help keep you motivated.

4. Hydrate more

Getting enough fluids is essential on any day, but in winter the weather is drier and so is the heat indoors. Not only that, but your skin can become parched too. Drinking more water and applying more moisturizer is a must.

So, what's the norm for you?  Do you try to stay on track during the winter months, or do you put things off until it starts to warm up outside?

I know that for myself, I find activities that I can do inside to keep on track. Bootcamp, Yoga, Pilates, inside Pool, or inside gyms are all great options! 

Be kind to yourself during the winter months and the rest of the year too!

If you're ready to start your fitness career, call/text us today for more information on how we can help!

                                            Call or Text: 951-296-3546                                                  E-mail: support@villagecoachfitness.com

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Six Super Simple Ways to Eat Better http://villagecoachfitness.com/six-super-simple-ways-to-eat-better/ http://villagecoachfitness.com/six-super-simple-ways-to-eat-better/#respond Thu, 11 Jan 2018 19:00:19 +0000 http://villagecoachfitness.com/?p=5622 The holidays are over and the new year is among us -- a special and exciting time where we make ambitious plans for our next twelve months and dream of the possibilities. The most popular resolution is improving health, and we usually are quite ready after the holidays. As tasty as the holiday tidings are, […]

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The holidays are over and the new year is among us -- a special and exciting time where we make ambitious plans for our next twelve months and dream of the possibilities. The most popular resolution is improving health, and we usually are quite ready after the holidays. As tasty as the holiday tidings are, they leave us feeling a little less on track with our goals than we'd like.

Those new healthy resolutions don't have to be complicated, and they don't have to end before February even arrives. The key to looking and feeling your best is to keep it uncomplicated and simply focus on clean eating. In case you've heard the term "clean eating" but haven't quite understood what it means -- clean eating is all about consuming healthy, whole foods and cutting out the processed junk. Whether you’re ready to jump start your clean eating now or you’re wondering what it takes to get started, we’ve got super-simple steps for a no-fail progression into clean eating.

1. Focus on your Inner Motivation

Whether you’re determined to race in the Boston Marathon next year, or you have seen first-hand the damages done by not eating well through relatives or friends that have suffered as a result of their eating habits. Whatever it is that is motivating you to eat clean, bring it into your direct focus so you will be more successful in sticking to your clean eating plan.

2. Re-evaluate What You’re Currently Eating

Before you begin your clean eating journey, it helps to journal about what you’re eating before beginning. This way, you can truly see what it is you’re eating and look for patterns. After the stressful end of a week at the office, you might notice you’re more prone to ordering pizza, and you can take steps to head that off at the pass rather than fall into the same pitfall time and time again.

3. Set Realistic, Measurable and Specific Goals

When people make changes to things in their lives such as a change to their eating habits, they can set themselves up for significant failures if they don’t take it step by step. That means that if you want to be successful in the long-term, you should tackle one or two new things every 1-2 weeks, so you have a better chance of sticking to it. Don’t just say you’ll stop eating desserts forever. Instead, set a goal of only eating one small dessert per week, and go from there to decrease it further. It’s realistic, measurable and very specific.

4. Clean out Your Pantry

Sadly, most American pantries are filled with processed foods. A good rule of thumb is to cut out anything that contains more than five ingredients on the label, and anything unnatural should go. If you have a lot of unopened items, donate them to a shelter.

5. Re-focus your Grocery Shopping Strategy

We’re creatures of habit, every one of us. When we go to the supermarket, we usually follow the same path every time. Shake things up and head straight for the produce section. You really should be avoiding almost all of the middle aisles of your supermarket anyway because that’s where those processed food pitfalls lurk!

6. Master Meal Prep

One of the easiest ways to dive right into clean eating is to prep your meals. You’ll find tons of healthy meal prep plans online that even give you shopping lists to use. If time is a factor, look for crockpot recipes that require you to dump in the whole foods in the morning and come home to a hot, delicious, clean and healthy meal every night!

As you can tell, it only takes small changes over time to create a sustainable, healthy lifestyle. I’m here to cheer you on every step of the way, click the comment box and let me know how you are feeling, and what you’d like to accomplish as your first step. I’d love to hear your plans.

If you're ready to start a regular exercise routine & get on track with your nutrition give us a call for a free consultation and let us help you!

Join us for our NEW YEAR NEW YOU 28 Day Body Transformation! 

CLICK HERE FOR MORE INFORMATION!

Starts Jan 22, 2018.   

                                            Call or Text: 951-296-3546                                                  E-mail: support@villagecoachfitness.com

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How to Prevent Stress Eating During The Holidays http://villagecoachfitness.com/how-to-prevent-stress-eating-during-the-holidays/ http://villagecoachfitness.com/how-to-prevent-stress-eating-during-the-holidays/#respond Thu, 21 Dec 2017 19:00:51 +0000 http://villagecoachfitness.com/?p=5603 The holidays can be a great time of joy for many. But for others, they are filled with anxiety and stress. Sometimes, even for those that love the family get-togethers, the stress of holiday shopping, finances, and hosting relatives can tear them apart. When stress hits at this time of year, it’s easy to turn […]

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The holidays can be a great time of joy for many. But for others, they are filled with anxiety and stress. Sometimes, even for those that love the family get-togethers, the stress of holiday shopping, finances, and hosting relatives can tear them apart. When stress hits at this time of year, it’s easy to turn to that tray of cookies for moral support. After all, cookies won’t criticize you about your life choices the way your family will.

But that’s not healthy and you know it. Plus, you’ll feel even less joy when you realize you’ve undone the whole year’s worth of fitness you’ve worked so hard for. If you find the holidays cause you to gobble down more than you should as a way to cope with the stress, we present to you these 5 ways to stop the stress eating before the first tray of cookies is trotted out to the company break room.

-Be Active

When your boss announces there are no bonus checks this Christmas or your mom says you’re still single because one of your nails on your manicure is chipped, instead of reaching for the holiday goodies, get outside in the fresh air for a walk, hit the gym, chase your kids in the yard, or just do something physical that appeals to you. You’ll release the stress and the exercise will help release the proper chemicals in your brain to make you feel better.

-Workout Your Mind

The brain needs exercise too. Instead of letting it harp on the negative things that cause you to stress-eat, give it something constructive to do. Take 10 to 20 minutes to yourself to read something you want to read, work on a crossword puzzle or do something else that stimulates your mind in an enjoyable way. It will help you feel refreshed.

-Focus on Healthy Eating

While it’s true that the holidays are certainly a time for more indulgent meals, when you focus on your healthy eating prior to the big family dinners, it won’t be such a shock to your waistline. Make sure you’re eating meals as you would normally without skipping them. If you starve yourself all day because your job or your family (or both!) is making you nuts, you’re more prone to stuffing yourself at dinner with things that aren’t very healthful.

-Practice Moderation

Yes, there are certainly foods we only get to enjoy during this time of year like holiday cookies and cakes. But again, eating all of them isn’t going to do any good. So indulge mindfully and moderately. If you always look forward to your sister’s famous pecan pie, then focus on eating that when the time comes and say no to treats that aren’t as delicious like boxed cookies.

-Forgive Yourself

No one is perfect so if you find you caved into peer pressure at work and ate treats you promised yourself you wouldn’t, forgive yourself and move on. Make the next thing you eat healthy and get moving on your exercise. But above all, keep your head up because that is the key to getting through the stress of the holiday season.

If you're ready to start a regular exercise routine & get on track with your nutrition give us a call for a free consultation and let us help you! 

Call or Text: 951-296-3546

E-mail: support@villagecoachfitness.com

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Indoor Workouts You Can Do When It’s Cold Outside http://villagecoachfitness.com/indoor-workouts-you-can-do-when-its-cold-outside/ http://villagecoachfitness.com/indoor-workouts-you-can-do-when-its-cold-outside/#respond Thu, 09 Nov 2017 19:00:09 +0000 http://villagecoachfitness.com/?p=5381        During the warm summer months, nothing is as enjoyable as an outdoor run in the sunshine, taking a dip in the local pool or rolling out your yoga mat in your favorite local park. But when the Autumn breeze starts blowing and temperatures drop, we have to get creative and intentional about […]

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       During the warm summer months, nothing is as enjoyable as an outdoor run in the sunshine, taking a dip in the local pool or rolling out your yoga mat in your favorite local park. But when the Autumn breeze starts blowing and temperatures drop, we have to get creative and intentional about indoor workouts to get us through the cold months. Depending on where you live in the world, you may still have a bit of time left for outdoor workouts before it’s too cold. But for those of you who are ready to start your indoor workouts, let’s go over some ideas!

HIIT Workouts

       HIIT stands for 'High Intensity Interval Training'. If you don’t want to commit to a gym membership, or you simply prefer working out at home as opposed to a gym, then you can always use your own home as a private fitness studio. There are plenty of HIIT workouts available on the internet that only require little time and little space. You could get away with working out a couple of times a week with sessions of 15 to 30 minutes. This is perfect when you are short on time but still want to see results. HIIT allows you to get in your cardio quickly, instead of spending 45 minutes-1 hour on that boring treadmill. 

Hit up the Gym

       For those of you who do live near a gym and prefer that atmosphere, it might be wise to get a gym membership for this part of the year. In the gym, the temperature is always right, you can replace running outside with running on a treadmill, take a yoga class, or you could work on your strength training. There are a lot of possibilities in the gym, and you can constantly switch up your workout without getting bored.

Visit the Local Indoor Pool

       If there is an indoor pool near where you live, you may want to pay it some visits in the colder months to come. Swimming is easy on the joints while still working your muscles and raising your heart rate. So, if your knees are sore from hitting the pavement one too many times, then swimming can be great to still be in good shape with a well-rested body when spring rolls around again.

Use YouTube to Your Advantage

       One of my favorite things about YouTube is the availability of free workouts. You can find pretty much any workout on YouTube -- Yoga, Pilates, Dance routine exercises, etc. It's a limitless option, so you're sure to find a workout that suits you!

Join The Transformation Village!

       Village Coach Fitness is a safe and fun place to workout! We take you from wherever you are in terms of your current ability and help you achieve your fitness goals. We offer Bootcamp, Team Training, & Personal Training. Here is a reason for you to give us a try! 

If you would like to acquire more information about our studio, please click HERE. 

Work on picking one of these options and sticking with it. The weather doesn't have to undermine your fitness habits -- it's usually as simple as making a small adjustment, such as this. Our famous Village exercise, “Dirty Bugs” looks easy but this movement will confuse your brain because you have to actually think about what you’re doing!

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February Village Spotlight Article, 2016 http://villagecoachfitness.com/february-village-spotlight-article-2016/ http://villagecoachfitness.com/february-village-spotlight-article-2016/#respond Thu, 18 Feb 2016 23:17:58 +0000 http://villagecoachfitness.com/?p=3898 We are so excited to share the personal story about this months’ member! We love having her as part of our tribe and we hope you enjoy getting to know her a little bit more! Here is our February Member Spotlight!                                                                   This is our Diane at our […]

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We are so excited to share the personal story about this months’ member! We love having her as part of our tribe and we hope you enjoy getting to know her a little bit more! Here is our February Member Spotlight!
 
                                                               
This is our Diane at our “Little Black Dress” Party.
1. Where did you grow up?

I grew up here in sunny Southern California and am from Cypress, CA

2. How long have you been with Village Coach Fitness and why did you start?

I was invited to the first Little Black Dress challenge by my friend, Shawn Dredla in September, 2015. I was telling her I needed to do “something” to get back to a healthy lifestyle.  Shawn told me about Coach and her philosophy and I knew it was exactly what I needed.

3. What kinds of results have you achieved so far?

I have dropped 20 pounds,  significant inches off my waist & hips, completely eliminated my “excessive” fat and lost 5% body fat while increasing my lean muscle.  I was fitting into size 12 jeans prior to bootcamp.  Now I’m comfortable in size 8 and I even can wear some size 6 pants!!! Woot woot!

4. What is your favorite Village Coach Fitness Exercise?

Believe it or not, plank!  I hated it before because my core was so weak & it hurt my lower back at first. With time & practice, I’m feeling stronger and am beginning to enjoy this challenging exercise!
Di Appel 6     Di Appel 7

5. What is your least favorite Village Coach Fitness Exercise?

I am working on getting strong enough to do a regular (man’s) push-up. I can do the modified version, however it is my goal this year to do 5 regular since I’ve never done 1!
6. Hobbies/Interests outside of boot camp?

I enjoy my bible study class, quiet time doing 2000 piece jigsaw puzzles, cooking for family & friends.  I especially love when my children (2 sons & daughter in law) come home to visit- I’m happiest when I’m feeding them.  I really enjoy walking my 90 pound Rhodesian Ridgeback early in the morning while listening to the birds sing their beautiful songs of worship to the Lord.

      Di Appel 8

7. Tell us an interesting or unusual fact about yourself.

Hmmm, I love to scuba dive in warm water- I went 130 feet deep into the black hole in Belize.  

8. What is your favorite music to listen to when working out?

Good question, I just love anything with a fast beat so I can pace myself.  

9. What is your dream vacation?

 Well, I’d love to have limitless funds to hire a private yacht to take me all around the Greek Isles. 

10. What would you say to someone on the fence about making a change & committing to their goals?

If you are on the fence, it means you are thinking about it. That’s the first step, believe in yourself and the incredible people at Village Coach Fitness to help you through the next steps.  Their care & concern, motivation, encouragement, and expertise, will give you everything you need to make your wellness journey successful.

We are the Transformation Village where you get real results and make good friends!

 

  Di Appel After1  Di-2 Di Appel After 2

    “Before” Photo             After” Photo              “Before” Photo               “After” Photo

Diane has put in the work and look at these fantastic results! Thank you for sharing with us and for allowing us to support you on your fitness journey, Diane!

 

 

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Three Ways to Relieve Those Achy Muscles http://villagecoachfitness.com/three-ways-relieve-achy-muscles/ http://villagecoachfitness.com/three-ways-relieve-achy-muscles/#respond Mon, 08 Dec 2014 16:52:49 +0000 http://villagecoachfitness.com/?p=3064   After leaving boot camp, we can sometimes feel a little beat up and achy! It’s something to be expected as we run those hard surfaces, perform 100 pushups, 200 sit-ups and 300 squats! But just as we work hard, it’s as imperative to pamper those achy muscles too. Here are 3 ways to bring […]

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 dog-sore

After leaving boot camp, we can sometimes feel a little beat up and achy! It’s something to be expected as we run those hard surfaces, perform 100 pushups, 200 sit-ups and 300 squats! But just as we work hard, it’s as imperative to pamper those achy muscles too. Here are 3 ways to bring some relief to those well deserved muscles!

Yoga
It’s a practice that dates back to prehistory but has gained more popularity as discoveries of its benefits become more known. When yoga is mentioned, for most people, stretching comes to mind. This is definitely one of the many benefits. Yoga stretches out the muscles and joints on a physical level. But it can also help you to go deeper into a stretch as you learn to use your mind to release any self imposed limitations. Practicing yoga can help to relieve muscle soreness and accelerate recovery between training sessions. Yoga will also loosen tight muscles where lactic acid accumulates during high energy trainings. If you’re new to the practice and experience tightness in the muscles, you will be surprised at the immediate affects. So investigate and find a local studio that offers yoga classes that suit your schedule or pop in a yoga DVD to add to your regular exercise routine.

Stretching
If you had to choose between stretching and an intense workout, hands down, stretching would probably take a back seat. According to research, stretching helps to increase blood flow in the muscle, improve flexibility and prevent injury by helping the joints move through full range of motion. This in turn helps to reduce muscle soreness. Here are three stretches to add to your routine:

  1. Sit with legs straight and directly in front of you. Take a deep breath while extending tall through the spine. While exhaling, hinge from the hip and reach for the furthest part of the leg that allows you to feel a bit of tension, not pain! That may be the knee, the calf or the ankles from some of you. This is a great stretch for the hamstrings.
  2. Sit with both legs bent, soles of the feet touching (like a butterfly). Take a deep breath while extending the spine nice and tall. While exhaling, bring the chest towards the feet while keeping the back nice and flat. This is great for the inner thigh.
  3. Position hands directly under the shoulder and hips directly above the knees in tabletop position. Sit back on the heels and extend hands out in front of you still on the floor. This stretches the lower back.

Some key things to consider when stretching:
1. Warm up for 5-10 minutes before stretching.
2. Avoid bouncing (ballistic stretching) as this can cause small tears in the muscles.
3. Be sure to hold the stretch between 30-60 seconds and repeat 3-4 times.
4. Stretch to the point of tension, not pain. There’s a difference.
5. Be consistent. It can be time-consuming but aim for 2-3 times per week.

Epsom Salt
Epsom Salt offers many benefits including soothing sore muscles. It plays a role in the formation of joint proteins and strengthening the walls of the digestive tract. Epsom Salt is made of a compound called magnesium sulfate. One of the earliest discoveries was in Epsom, England hence the name Epsom Salt. Magnesium is necessary to keep enzyme activity regular in the body. By taking an Epsom Salt bath magnesium and sulfate are restored in the system through the skin. What are the other benefits of Epsom Salt? It can help soften the skin and prevent wrinkles. Try it and see how great it feels. Some doctors recommend soaking 2-3 times per weeks.

If you begin incorporating these things into your regular routine, you should experience less injury, less soreness and greater range of motion!

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