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It’s an Inside Job

It’s an Inside Job

Lifestyle, Mealtime, Nutrition

Are you looking for your abs?  Or maybe some definition in those hard-working muscles you’ve been training?  You exercise and put in the time, yet you still don’t quite see the toned and defined body you are working towards.  Maybe you’ve heard the phrases, “You can’t out-train a bad diet” or “Abs are made in the kitchen.”  No matter how hard you workout, if you don’t pay attention to your diet, you will not see the results of all your hard effort. That’s because it’s an inside job.

 What you eat and how much, is so important, that some estimate it’s 60-80% diet and 20-40% exercise, that determines how your muscles show up in the game. I am a huge Active-ist for exercise because it allows me to do all the fun things l love to do like skiing, mountain biking, and dancing. Also, exercise is extremely important for our health and longevity, for our minds, for our bones, and a myriad of hundreds of other reasons.  If you are wanting to lose weight though, diet plays a crucial role. This is because it takes a lot of activity through only working out to create a calorie deficit to lose those extra pounds on your frame. For reference, if you weigh 150 lbs, walking one mile burns approximately 80 calories on average. If you ran that distance, it ups the calorie burn to around 112.  These aren’t exact figures and will vary based on your metabolic rate, your speed, and your fitness level, but they do give you an idea of how hard you would have to work out to lose weight by exercise alone. You can easily eat the calories you just burned in that one mile with 10 chips, or a small chocolate chip cookie, or one slice of cheese. In fact, you’d have to run seven to ten miles a day without upping your caloric intake to lose one pound a week.  That’s very difficult to do for most people. I have worked with clients who thought that since they worked out an hour with me, they were free to eat whatever they wanted the rest of the day.  Not so!  Even elite athletes, who workout for hours each day, have been known to be meticulous about their diet. They workout for a living and still have to watch how much they consume.  Compare this to the average person who sits at a desk for most of their day, and possibly then in front of the television at night.

To give more of an overall picture of the visual roles diet and exercise play, I tell my clients  to think of it like this:  Exercise builds the muscles that give your body it’s overall shape. Diet is what allows you to see that shape. Also, if you only diet, at some point you will plateau. Exercise helps you push past that. Both diet and exercise are vital to achieve not only how you want to look on the outside, but also the health you are seeking on the inside. Both diet and exercise are very important, but for different reasons.  When you combine them, they work hand-in-hand to give you your ultimate health and body.  

As with most things in life, we get our best results when we work from the inside out. Apply this to your body and you will start seeing results. After all… it’s an inside job!

Supporter for your health,

Irene

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Here are some great ab exercises you can do at hom Here are some great ab exercises you can do at home with your own bodyweight!

#exercisetips #personaltrainer #homeworkout
Here’s your Monday (or any day motivation): just Here’s your Monday (or any day motivation): just start moving! Turn on some music if that excites you, remind yourself of why you want to do it (yes, you really want to) and just take that first step. Then the next step. Pretty soon that motivation you are looking for starts kicking in. Do it… then you’ll feel like doing it!! 

#exercisetips #healthcoach #personaltrainer #fitover50 #fitover60
When your home feels like a real life Hallmark Chr When your home feels like a real life Hallmark Christmas movie. 🥰❤️😍🎄#christmas #itsbeginningtolookalotlikechristmas #merrychristmas #christmastime #familygoals #holiday #tistheseason
“People who love to eat are always the best peop “People who love to eat are always the best people.” - Julia Child 

We’re celebrating Thanksgiving today at our home and it’s going to be oh so fun and yummy! We were even blessed with the first snowfall of the season as a perfect backdrop. 🥰 

Enjoy your weekend!

#thanksgiving #familytime #homecooking
Happy Thanksgiving! Giving thanks and appreciating Happy Thanksgiving! Giving thanks and appreciating all of the beautiful abundance in our lives! #thanksgiving #grateful #family #thankful #appreciation
From our family to yours, wishing you all a wonder From our family to yours, wishing you all a wonderful Thanksgiving! We are thankful for, and so appreciate, the many wonderful people, blessings, and beauty in our lives. ❤️🙏 #blessed #thanksgiving #family #thankful
Funny how there seems to be an inverse relationshi Funny how there seems to be an inverse relationship between number of ingredients and number of benefits here! Long ago, we were told not to eat butter and that a highly-processed, factory-made, inflammatory non-food was better for us than an animal-sourced fat that humans have been consuming for THOUSANDS of years. Butter is a fantastic source of vitamins A and K and conjugated linoleic acid, which plays a role in preventing cancer. 

Butter has fantastic health benefits, whereas margarine does not (and actually causes inflammation thanks to the seed oils used and additives). The small amounts of added synthetic vitamins A and D3 don’t benefit us much and beta carotene is just for color. 😅

Don’t fear the fat when it’s high quality and animal-based! Eat the butter, pass on the margarine.🧈

#healthyeating #longevity #diettips
Tired of making eggs the same way? Cook them like Tired of making eggs the same way? Cook them like this and see what you think! We’ve only done this with cheddar, but you could experiment and try with other cheeses as well. Bon appetit! 

#easyrecipes #cookingtips #homecooking
Benefits of walking backwards (a.k.a. retro walkin Benefits of walking backwards (a.k.a. retro walking): 

🧠Improve cognitive function and mental clarity. You are building new neural pathways by training your brain in a new way. We’re used to walking forward. Walking backwards helps your brain focus on another way of movement and involves more work mentally. 

🚶🏻‍♂️Improves lower back pain by working and strengthening the muscles around the lower spine and glutes. 

👣Improves balance and coordination, posture, and recruits the muscles of your core. 

🦵Helps with osteoarthritis in the knees by strengthening the muscles above the kneecap taking pressure off of the knees. Many people find they can walk backwards and not feel pain whereas walking forwards hurts. 

Walking backwards forces you to place your knees over your toes thereby strengthening the muscles around the knee.  Anytime we go up steps, down steps, stand up from a sitting position, or even when we get out of the car, our knees go over our toes. By strengthening these muscles we improve our ability to do these many daily activities. 

🥩Speeds up your metabolism because the body has to work harder when walking backwards. 

🫀By utilizing different muscles, you increase the blood flow to different muscles thereby giving you more energy as you use your body in a different way. 

Start incorporating this type of movement into your walks. Start slow, on a paved, flat surface and be sure to deliberately step back with the ball of your foot, followed by the heel. If people give you strange looks while you walk backward, just yell out this caption to them! 😉
Your high carb diet might be making you LOOK and F Your high carb diet might be making you LOOK and FEEL older than you really are. Humans were never meant to be eating as many carbohydrates, especially the simple and processed carbohydrates, that we are today. The typical American’s physical activity level is far too low to justify the amount of carbs he or she consumed on a regular basis. This can wreak havoc on our bodies and age us faster:

“Sustained high levels of sugars in the blood ultimately cause proteins to stick together thereby damaging the function of the proteins. For example, excess blood sugar is more likely to react with proteins such as collagen in the skin which can lead to brown splotches or "age spots" as well as loss of elasticity and premature wrinkling.
These sugar-damaged, very dangerous cross-linked proteins are called advanced glycation end products, or AGE!”

“If excess blood sugar damages proteins in the lens of the eye, cataracts and eventual blindness can result. 
�If collagen in the arteries suffers damage from the protein/sugar complex called AGE, fatty plaques are more likely to form. 
�Similarly, if the collagen in our connective tissues becomes cross-linked as a result of AGE, arthritis could occur. 
�The process of glycation (sugar damaged proteins) has even been linked as a "likely culprit" in the destruction of nerve cells in the brain that can eventually lead to Alzheimer’s and other neuro-degenerative diseases.
�Furthermore, glycation accelerates the formation of damaging free radical molecules which can accelerate aging and increase risk of disease.” 

Article: https://www.diabetesincontrol.com/high-blood-sugar-linked-to-aging-and-disease/
We are forever grateful for your service 🙏🇺🇸❤️🤍💙 

#veteransday
Are you setting goals but not achieving them? As Are you setting goals but not achieving them? 

Ask yourself: are you driven by your commitments or by what’s convenient? 

When you’re committed, you make the time, and make the effort, and you do what’s needed to stick to your plan. 

When you’re focused on convenience, you’ll stop when it’s hard, you won’t make the time, and you’ll make excuses. 

Committed does not get swayed by convenience. 

#goalsetting #achievinggoals #makingchange
Add challenge to your exercise routine by incorpor Add challenge to your exercise routine by incorporating sliders. Don’t have “official” sliders? You can easily use furniture sliders or even just a pair of socks. You can add even more challenge by using a @hyperwear sandbell. The extra weight creates more resistance and challenges the muscles more. If you’re in the Omaha area, buy your sandbell locally at @bodybasicsomaha. If you’re not in our area, you can get them on Amazon (link to product in our profile bio).

As always, wearing my @vuoriclothing. 😉

#exercisetips #healthcoach #homeworkout #personaltrainer
One of the best ways to reverse bone loss - ruckin One of the best ways to reverse bone loss - rucking. Read the full article on the benefits of rucking: https://blog.goruck.com/rucking-training/a-deep-dive-into-rucking-by-michael-easter/ 

#womenshealth #womensfitness #healthcoach
It’s cold out! Not just cool. Cold! 🥶 … but It’s cold out! Not just cool. Cold! 🥶 … but Nash is raring to go! And as I try to keep up with his excitement and energy for the cold, I’m reminding myself of the benefits of cold thermogenesis. It actually was pretty awesome and invigorating out. It’s helpful to remind myself this is so good for me in so many ways and that  gets me going, too! Watch for our post later this week on why you shouldn’t stay out of the cold but you should actually embrace it fully… and how there are some really awesome and cool (sorry, couldn’t resist lol) benefits to being cold!
Thanks so much for the kind works, Stacy! I apprec Thanks so much for the kind works, Stacy! I appreciate you and your commitment to your health.! 👏 ❤️

#healthcoach #personaltrainer #healthgoals
Up to 31mph wind gusts! What’s a little extra re Up to 31mph wind gusts! What’s a little extra resistance?! Thankfully we did not get blown off the trails 😂🤣 Still a beautiful day and a fun time!
“Not a low calorie food” - isn’t that a stra “Not a low calorie food” - isn’t that a strange statement to be placing on food products? Calories matter, but not nearly as much as the nutritional value and satiety factor of the food in question. 

This mini beef stick has no weird fillers or additives and offers 4g of quality protein and 3g of fat. Eating a few of these little 40 calorie beef sticks will do a much better job of helping me feel full (and provide far more nutrients) than one of those 100 calorie packs of crackers.

Don’t aim for low calorie foods. Aim for whole foods and packaged foods with minimal, clean ingredients. Prioritize protein and fat and never eat a naked carb. You’ll be amazed by how your sugar cravings disappear and how good you’ll feel!

#healthgoals #nutritiontips #healthcoach
Its pomegranate season! Time to repost our annual Its pomegranate season! Time to repost our annual pomegranate tutorial #cookingtips #cookathome #tutorial
Get out of your comfort zone. You need to challeng Get out of your comfort zone. You need to challenge your body and mind in order to stay strong and age well.
#longevity #healthtips #exercise #fitover50
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