The Body Studio Fit Club & The Body Studio for Fitness

Want real strength gains in just 30 days? Join our 30 Day Strength Challenge — daily, doable workouts that build muscle, endurance, and confidence. Perfect for all levels. Link in Bio
https://www.bodystudioforfitness.com/post/30-day-strength-challenge

Mindless eating is easy. But eating mindfully can be a challenge!

Here are some tips for eating more mindfully:

1. Don't eat while working on the computer or watching TV.

2. Pay close attention to the taste, texture, and amount of the food you eat. Enjoying the whole sensory experience of eating will be even more satisfying.

3. Remember, what you put in your body matters. Eating nutritious foods will keep you feeling high in energy and creative. Eating foods high in fat and sugar may make you feel tired, sad and sluggish.

4. Start being mindful at the grocery store. Make a list before you go grocery shopping and stick to it. Walk right past those chips and straight to the fresh fruits and vegetables section and fill up your cart with foods that will help you feel good and keep you healthy. That way, the foods most readily available in your home will be nutritious.

Be mindful and eat well.



Danny & Theresa Gordon are Entrepreneurs, Personal Fitness Trainers & Lifestyle Coaches!

Often, we can be discouraged by focusing on what we can't do.

We encourage you to focus on what you can do and not to measure your success or failure against others' accomplishments. Instead, use others' achievements as motivation. This will cultivate success.

Focusing on your strengths and goals and not comparing yourself to others, while setting goals based on your abilities and fitness level, will keep you in a positive space and help you grow.

Stay strong and keep trying.



Danny & Theresa Gordon are Entrepreneurs, Certified Personal Trainers & Lifestyle Coaches.

Energy / Protein bars can work in a pinch but try to limit your consumption of these as meals or snacks when trying to lose weight. Many of these bars contain high sugars and saturated fat. They may not satisfy your hunger and make you crave more sugar. You may end up eating more calories in the long run.

One energy bar is usually around 200-300 calories.
Think of this number of calories in whole food:

A scrambled cooked egg plus an egg white on a whole grain English muffin, with a thin slice of low-fat cheddar and a cup of fresh berries
or
A small low-fat turkey burger 1/8 pound in half a whole grain pita stuffed with lettuce, tomato, onion, pickle, a piece of string cheese, and a cup of mini carrots on the side.
or
A light beer with a hundred-calorie bag of microwave popcorn and a 1/4 cup of roasted salted edamame beans.

With these three examples, you can see how satisfying the whole natural food would be, compared to the small, processed energy bar. Also, a balanced snack does not spike your blood sugar and keeps you full longer.

Find a few go-to 200-300 calorie meals/ snacks for yourself. This can be the trick to lasting weight loss without feeling deprived.

Cheers to a healthy summer!



Danny & Theresa Gordon are Entrepreneurs, Certified Personal Trainers & Lifestyle Coaches.

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If you are looking for a challenging leg exercise you can do at home, try a 1–2-minute wall-sit with a 90-degree knee bend.

You can modify it to make it easier by sitting up higher on the wall. This will be easier on the knees as well.

If you want to make it more challenging, alternate extending your legs while holding.

This is a no-excuses leg exercise that really works.



Danny & Theresa Gordon are Entrepreneurs, Certified Personal Trainers & Lifestyle Coaches.

If you don't have much time or space in your home to work out, combination exercises are the way to go. Combining two exercises is a great way to save time and space and still get in a great workout.

Kettle Bell squat with an upright row is a great combination exercise for the upper and lower body. It is also great for getting your heart rate up. Get a Kettle Bell for home to get in some efficient workouts.

Follow these form points on Kettle Bell squats with an upright row:

1. On your squat, keep your knees behind your toes and your chest and head up.

2. Don't use a kettlebell that is too heavy for you.

3. Elbows lead up to ear height.

Life is busy; combination exercises, like the one shown here, can help you get the most out of your workout. When you combine exercises, just be sure your form stays true on all the exercises involved.

Weights

Lean into the light!

Negative thinking is very damaging to your mental state. It is easy to fall into this habit.

Be mindful. When you start to say something negative about yourself or your situation, stop yourself, and focus on something more positive.

Focusing on the worst-case scenario or what might go wrong will not help. It will just get you anxious and frustrated.

So, instead, keep your focus on more hopeful things, like:

I will figure this out.
I will find help if needed.
There are many things to be thankful for.
I am healthy.

Focusing on hopeful things will keep you in a healthy frame of mind.



Danny & Theresa Gordon are Entrepreneurs, Certified Personal Trainers & Lifestyle Coaches.

Eating protein is good for you, but too much protein is not. Your body will convert any excess protein to body fat.

Take control by figuring out your suggested range of protein intake. There is a simple formula you can use that is based on your own weight and activity level. Plugging your numbers into this formula will give you a healthy range to shoot for.

It is recommended that a person who works out regularly eat a range of 0.5 to 0.8 grams of protein per pound of body weight.

For example, if you weigh 150 lbs. 150 x .5 = 75 and 150 x .8 = 120 grams of protein daily. Somewhere between 75 and 120 grams would be your suggested protein intake. The more active you are, lean toward the higher end of the range.

Record your protein intake for a few days to see if you fall within this range. Keeping your protein intake within this range can help you retain lean muscle. Eating excess protein is not beneficial and can result in unwanted fat gain.

Stay well, everyone.



Danny & Theresa Gordon are Entrepreneurs, Personal Fitness Trainers & Lifestyle Coaches!