Are you struggling to lose weight despite maintaining a calorie deficit during the week? If so, your weekend habits may be to blame. Overindulging on the weekends can sabotage your weight loss goals and undo all the hard work you’ve put in throughout the week. In this post, we’ll explore the impact of overindulging on weekends, why a calorie deficit during the week is not enough, and the importance of maintaining a healthy lifestyle most of the time. We’ll also provide tips for developing healthy habits that can help you achieve your weight loss goals.
Understanding the Impact of Overindulging on Weekends
Many people have a tendency to let loose on the weekends, consuming excess calories and indulging in unhealthy foods. While this may seem harmless, it can have a significant impact on your weight loss goals. Overindulging on the weekends can undo the calorie deficit you worked so hard to achieve during the week, leading to weight gain and frustration.
Why a Calorie Deficit During the Week is Not Enough
While a calorie deficit is necessary for weight loss, it’s not the only factor at play. Overindulging on the weekends can erase the calorie deficit you achieved during the week, leading to weight gain over time. Additionally, overindulging on weekends can lead to a cycle of binge eating and guilt, making it difficult to maintain a healthy lifestyle over the long term.
The Importance of Maintaining a Healthy Lifestyle Most of the Time
Maintaining a healthy lifestyle most of the time is essential for long-term weight management and overall health and well-being. Regular exercise and a balanced diet can help you maintain your weight loss and reduce your risk of chronic diseases. Overindulging on the weekends can have the opposite effect, increasing your risk of chronic diseases and leading to poor health outcomes.
Tips for Maintaining a Healthy Lifestyle
If you’re struggling to maintain a healthy lifestyle, here are a few tips to get you started:
Plan your meals and snacks ahead of time to avoid impulse eating and make healthier choices.
Incorporate regular exercise into your routine, aiming for at least 150 minutes of moderate-intensity exercise per week.
Practice moderation when it comes to indulging in unhealthy foods, enjoying treats in moderation.
Stay hydrated throughout the day by drinking plenty of water.
Get enough sleep, aiming for at least seven hours of sleep per night.
By incorporating these tips into your lifestyle, you can maintain a healthy lifestyle most of the time, avoid overindulging on the weekends, and achieve your weight loss goals over the long term.
In conclusion, overindulging on the weekends can sabotage your weight loss goals and undo all the hard work you’ve put in during the week. To achieve long-term weight management and overall health and well-being, it’s important to maintain a healthy lifestyle most of the time, incorporating regular exercise, a balanced diet, and moderation when it comes to indulging in unhealthy foods. By making these changes, you can achieve your weight loss goals and maintain a healthy lifestyle for life.
Exercise is one of the best things you can do for your body and mind. Not only can it help you lose weight and tone your body, but it can also boost your mood, reduce stress and anxiety, and improve your overall health. In this post, we’ll explore the many ways exercise can help you feel better by focusing on three key benefits: losing weight, toning your body, and improving your overall health.
Losing Weight with Exercise
One of the most popular reasons people start exercising is to lose weight. And it’s no wonder why – exercise is a great way to burn calories and boost your metabolism. By creating a calorie deficit through exercise and a healthy diet, you can shed unwanted pounds and feel better about your body.
When it comes to weight loss, there are a few things to keep in mind. First, it’s important to set realistic goals and expectations. Losing weight takes time and effort, so be patient and stay committed to your exercise routine. Second, focus on a combination of cardio and strength training exercises. Cardiovascular exercise, such as running or cycling, can burn a lot of calories, while strength training can help build muscle mass and increase your metabolism.
Finally, remember that diet plays a crucial role in weight loss. Exercise alone is not enough – you need to maintain a healthy, balanced diet to see results. Eat plenty of fruits and vegetables, lean protein sources, and whole grains, and avoid processed and sugary foods as much as possible.
Toning Your Body with Exercise
Exercise can also help you tone your body and improve your body composition. By building muscle mass and reducing body fat, you can create a leaner, more toned physique. Toning your body can also improve your overall health by increasing your strength and endurance, and reducing your risk of injury.
To tone your body, focus on strength training exercises that target specific muscle groups. This can include bodyweight exercises like push-ups and squats, or using weights or resistance bands. Aim to strength train at least two to three times per week, and vary your exercises to target different muscle groups.
In addition to strength training, cardiovascular exercise can also help you tone your body. Activities like running, cycling, and swimming can burn calories and improve your overall fitness level, helping you achieve a leaner, more toned physique.
Being Healthy with Exercise
Finally, exercise is one of the best things you can do for your overall health. Regular exercise can reduce your risk of chronic diseases like heart disease, stroke, and diabetes. It can also improve your mental health by reducing stress and anxiety, and boosting your mood.
To be healthy with exercise, aim to get at least 30 minutes of moderate-intensity exercise most days of the week. This can include activities like brisk walking, cycling, or swimming. If you’re short on time, break up your exercise into shorter sessions throughout the day. For example, you could take a 10-minute walk during your lunch break, and another 10-minute walk after dinner.
In addition to aerobic exercise, incorporate strength training and flexibility exercises into your routine. Strength training can help build muscle mass and increase your metabolism, while flexibility exercises can improve your range of motion and reduce your risk of injury.
Exercise is a powerful tool for improving your physical and mental health. By focusing on losing weight, toning your body, and being healthy, you can feel better and enjoy a more active and fulfilling life. Remember, exercise doesn’t have to be complicated or time-consuming – even small amounts of physical activity can make a big difference.
Pelvic floor health is essential for both men and women as it plays a crucial role in supporting organs like the bladder, bowel, and uterus. Weak pelvic floor muscles can cause incontinence and prolapse, leading to uncomfortable symptoms like urine or stool leakage and a frequent need to pee. However, the good news is that you can improve your pelvic floor health through Kegel exercises.
Kegel exercises are pelvic floor exercises that help to strengthen and tone the pelvic floor muscles. They are easy to do and can be performed anywhere, without any equipment. The best part is that they are gender-neutral, meaning anyone can benefit from doing them.
If you’re on Vancouver Island or Nanaimo, you may have heard of pelvic floor physiotherapists. In Europe, every woman is assessed and treated by a pelvic floor physio after giving birth as a preventative measure. Unfortunately, this practice is not yet widespread in Canada, but many clinics now offer pelvic floor physiotherapy, including specialized care.
Have you ever heard of a pelvic floor physiotherapist or consulted one?
During my third pregnancy, at the age of 42, I saw a pelvic floor physiotherapist for the first time. The physiotherapist used special sensors and a computer monitor to display information about muscle function and contraction. It was helpful to see the muscle contractions and receive direct feedback on the contractions I was doing. Most of us know about Kegel exercises, but many people don’t know whether they are doing them correctly. Having this direct feedback provided by the computer was incredible.
You can even make it fun!
If you’re struggling with Kegel exercises or looking for a fun way to train and track your progress, you might want to try the Perifit exerciser. The Perifit exerciser is a device that looks like a sensor you insert into your vagina, connected via Bluetooth to an app on your phone. The games on the app are simple and get you to do different contractions while playing. With Perifit, you can do Kegel exercises for 10 minutes easily instead of trying to do them 5-10 times a day and forgetting to do them at all!
It’s important to note that the Perifit exerciser is not for everyone. It’s best to consult with your healthcare provider before using it, especially if you have a pre-existing medical condition. However, if you’re interested in trying the Perifit exerciser, you can use my 20% discount code when ordering through this link: http://perifitcanada.refr.cc/veroniquerioux.
In conclusion, Kegel exercises are a great way to improve your pelvic floor health and prevent uncomfortable symptoms like incontinence and prolapse. If you’re struggling with Kegel exercises, consider seeing a pelvic floor physiotherapist or trying the Perifit exerciser for direct feedback and a fun way to train and track your progress.
Exercising During Pregnancy: Dispelling Myths and Staying Healthy
Exercising during pregnancy is a topic that sparks a lot of debate. While some believe that pregnant women should avoid exercise altogether, others suggest that staying active during pregnancy can be beneficial for both the mother and the baby. As someone who has been through three pregnancies, I can tell you that exercising during pregnancy has been a game-changer for me.
In this post, I will be sharing my personal experiences and tips for staying healthy and fit throughout pregnancy. Whether you’re a fitness enthusiast or just starting to explore the world of exercise, these tips can help you stay on track and dispel some common myths about exercising during pregnancy.
My Pregnancy Journey
Each of my pregnancies has been different, and the amount of exercise I did during each pregnancy had a significant impact on my overall health and well-being. During my first pregnancy, I was recovering from a back injury and didn’t exercise much. Although I experienced some morning sickness and discomfort, the pregnancy went well. However, I ended up having an emergency C-section after 30 hours of labor, which was a challenging experience.
During my second pregnancy, I stayed active by teaching six group yoga classes a week and doing mild exercises at the gym. I had a vaginal birth after the previous C-section and was only in labor for eight hours.
My third pregnancy, at 42 years old, was unexpected but received as a blessing. During this pregnancy, I focused on staying active and fit, which has made a significant difference in my overall health and well-being.
During the first trimester, many women experience morning sickness and fatigue. It’s important to listen to your body and rest as much as needed. However, I still believe in the “make it a lifestyle” motto, which means doing at least some exercise every day. I stopped doing abdominal exercises right away during my first trimester and focused on strengthening my posterior chain muscles to support my growing belly.
The Benefits of Exercise During Pregnancy
Exercising during pregnancy can have several benefits, including:
Improved mood and energy levels
Reduced risk of gestational diabetes and high blood pressure
Reduced risk of preterm labor and cesarean delivery
Improved sleep quality
Easier postpartum recovery
Dispelling Common Myths About Exercising During Pregnancy
There are several myths surrounding exercising during pregnancy, including the idea that it can be harmful to the baby or cause miscarriage. However, research suggests that staying active during pregnancy is safe and beneficial for both the mother and the baby.
It’s important to note that every pregnancy is different, and what works for one person may not work for another. It’s essential to listen to your body and consult with your healthcare provider before starting any exercise program during pregnancy.
Exercising during pregnancy can be a great way to stay healthy and prepare your body for childbirth. However, it’s important to listen to your body, dispel common myths, and consult with your healthcare provider before starting any exercise program. By staying active and focusing on your overall health and well-being, you can have a healthy and happy pregnancy.
Staying fit and healthy during pregnancy can be a challenge, but it’s important for both the mother and the growing baby. As a mother who has been through three pregnancies, I’ve learned a lot about exercising during pregnancy, and I want to share my experience with you.
During Second Trimester
In the second trimester, I focused mainly on strengthening my posterior chain muscles and upper body. The posterior chain muscles, which include the calves, hamstrings, glutes, and back muscles, are crucial for supporting the extra weight of the growing tummy, and preventing back discomfort and pain. I did exercises such as deadlifts, good mornings, squats, hip thrusts, the bridge, kettlebell swings, and leg curls to strengthen these muscles. While some experts advised me to avoid lunges due to the hormone relaxin, I found that they worked well for me.
Strengthening the upper back muscles is also important during pregnancy, as it helps to balance the breastfeeding and holding of the baby that will happen after birth. I focused on stretching the front side body, pectoral muscles, and anterior shoulder while strengthening the upper back muscles to bring my body into optimal balance and perfect posture.
During the third trimester
During the third trimester, I mainly focused on cardio exercises and kept my heart rate at a level that allowed me to breathe through my nose the whole time. This helped me stay active and maintain my fitness level while accommodating the extra weight and the loosening of ligaments during pregnancy.
Remember, every pregnancy is different, and it’s important to listen to your body and find what works best for you. This is a precious time to appreciate the miracle of your body and the beautiful process of creating new life.
Our beautiful baby boy was born on August 27, 2022, after my labor was induced on my due date. It was an incredible experience, and I felt empowered, cared for, and supported throughout the entire process. Thanks to the outstanding doctor and nurse who were with us, I managed to have a vaginal birth without any tears.
My partner caught our peaceful baby boy, who came into the world without even crying. It was a beautiful moment, and we feel so blessed and grateful for our little miracle.
Remarkably, my recovery after the birth has been effortless. I was amazed by how good I felt, and within just two days, I went to the river with our newborn. I am so grateful for my body’s resilience and the care I received during and after the birth.
A week after giving birth, I was feeling ready to start exercising again. I began with a core routine that consisted of one minute of each exercise in a circuit. I did three rounds of the following exercises:
Walk up ceiling
Open and close leg
Legs go down and around 10x total
Legs go out and around 10x total
I am excited to continue exercising and gradually increasing the intensity as my body heals and adjusts to its new normal.
Debunking Common Exercise Myths During Pregnancy
Myth #1: If you don’t exercise, you shouldn’t start during pregnancy.
In reality, pregnancy can be a great time to start an exercise program, even if it’s as simple as taking a daily walk. Research shows that regular exercise during pregnancy can help reduce the risk of complications, such as gestational diabetes and preeclampsia. If you were sedentary before pregnancy, gradually incorporating physical activity into your routine can help you manage weight gain, prevent back pain, and promote a quicker recovery after birth.
Myth #2: You can’t work on your abs during pregnancy because it can cause damage to the baby, the pelvic floor, or even cause diastasis recti.
While certain abdominal exercises may be unsuitable during pregnancy, some core exercises can be safe and beneficial. Strengthening your transverse abdominis and pelvic floor muscles can help alleviate and prevent back pain, as well as prepare your body for delivery and recovery. Consult with a healthcare provider or a certified pre- and postnatal exercise specialist to determine the right exercises for you.
Myth #3: You can’t do high-impact exercise like running during pregnancy.
If you were already a regular runner before pregnancy, it can be safe to continue running with modifications as advised by your doctor or midwife. It’s important to listen to your body and modify your routine as needed if you experience any discomfort or symptoms like back or hip pain or pelvic floor issues.
Myth #4: Exercising will make you more tired.
In fact, regular exercise during pregnancy can boost energy levels and improve circulation, delivering more oxygen and nutrients to both you and your growing baby. Just be sure to stay hydrated and adjust the intensity and duration of your workouts as needed.
Myth #5: Lifting weights can be dangerous.
Strength training can be a safe and effective way to support a healthy pregnancy. Strengthening your muscles, particularly in the lower back and hips, can help alleviate pain and provide greater stability in your joints. As with any exercise, it’s important to consult with a healthcare provider and a certified pre- and postnatal exercise specialist to create a safe and appropriate workout plan.
If you are unsure about what exercises to do during your pregnancy, please contact me at firstname.lastname@example.org I would be happy to help you during such a special time.
Follow me on Instagram or Facebook for photos of my third pregnancy and some of the exercises I did.
Deadlift: A Powerlifting Movement Accessible To Everyone
If you’re looking to improve your strength, posture, and overall health, then you should definitely consider adding deadlifts to your workout routine. It’s an excellent exercise that mimics picking something up off the floor and engages multiple muscle groups. Deadlifting is a powerlifting movement that is accessible to everyone and offers many benefits. Here are some reasons why you should incorporate deadlifts into your workout routine.
Deadlifts Engage Multiple Muscle Groups
One of the primary benefits of deadlifting is that it’s a compound exercise that engages many muscle groups simultaneously. When you perform a deadlift, you’re not only working your legs and back muscles, but you’re also engaging your core, arms, and grip strength. This full-body workout helps increase muscle mass and improve overall strength.
Deadlifts Improve Posture
Deadlifts are an effective exercise for improving your posture. When you perform deadlifts, you’re working your lower back muscles, which are responsible for maintaining a healthy and upright posture. Additionally, deadlifting helps strengthen your core, which supports your spine and helps prevent lower back pain.
Deadlifts Burn Calories
Deadlifts are a high-intensity exercise that requires a lot of energy. When you perform deadlifts, you’re not only building strength, but you’re also burning calories. Deadlifting helps increase your metabolism and keeps your body burning calories even after you’ve finished your workout.
Deadlifts Boost Your Mood
Deadlifting can be a mood booster. When you perform deadlifts, your body releases endorphins, which are natural mood enhancers. This can help reduce stress and anxiety and leave you feeling happier and more energized.
Deadlifts Are Accessible to Everyone
Deadlifts are an exercise that is accessible to everyone, regardless of fitness level. You can adjust the weight and difficulty of the exercise to match your abilities and fitness level. Additionally, deadlifts are a functional movement that mimics real-life situations, such as picking up heavy objects off the ground. By practicing deadlifts, you’re improving your strength and mobility for everyday activities.
How to Incorporate Deadlifts Into Your Workout Routine
If you’re interested in adding deadlifts to your workout routine, here are some tips to get you started:
Start with light weights: If you’re new to deadlifting, start with light weights and focus on proper form and technique. Gradually increase the weight as you become more comfortable with the movement.
Warm-up properly: Deadlifting is a demanding exercise that requires a lot of energy. Make sure to warm up properly before starting your deadlift workout.
Practice proper form: Proper form is crucial when it comes to deadlifting. Make sure to keep your back straight, your core tight, and your feet shoulder-width apart.
Use a spotter: When performing heavy deadlifts, it’s essential to have a spotter to help you in case you lose your grip or balance.
Deadlifts are an effective exercise that offers many benefits, including increased strength, improved posture, calorie burning, and mood boosting. Deadlifts are a functional movement that mimics real-life situations and is accessible to everyone. By incorporating deadlifts into your workout routine, you’re improving your strength, mobility, and overall health.
Benefits of Deadlifting
Engages more muscles than any other exercise
Deadlifting is an effective compound exercise that targets a wide range of muscles, including the back, glutes, hamstrings, quads, forearms, and core. Because of this, it’s an excellent exercise for building whole-body strength.
Improves posture and core stability
By engaging all the muscles responsible for posture, deadlifting can help keep your shoulders, spine, and hips in alignment. It also strengthens the core, which improves overall stability and reduces the risk of injury.
Burns fat and builds muscle
Lifting weights is an effective way to burn fat and build muscle. Deadlifting, in particular, can help you achieve both of these goals by engaging multiple muscle groups and increasing overall calorie burn.
Transfers to real-life situations
The deadlift is a functional movement that mimics the action of picking up heavy objects off the ground. By practicing this movement in the gym, you’ll be better equipped to handle everyday tasks like carrying groceries, lifting furniture, or moving boxes.
Supports joint health
Deadlifting strengthens the muscles around your joints, which can help prevent injuries and support joint health. This is especially important for the low back and hamstrings, which are common areas of weakness and injury for many people.
Improves grip strength
Because deadlifting requires a strong grip, it can help improve grip strength and forearm endurance. This can have benefits in other areas of your workout routine, such as pull-ups or rows.
Main Cues for Deadlifting
To perform a deadlift safely and effectively, there are a few important cues to follow:
Keep your back straight: Stick your butt out, squeeze your shoulder blades, and keep your neck in line with your spine.
Hinge from your hips: The movement should come from your hips, not your lower back. Think about pushing your hips back and keeping your chest up.
Keep your knees unlocked or bent: Depending on the type of deadlift you’re doing, you may need to keep your knees slightly bent or unlocked. In general, avoid locking out your knees, as this can put unnecessary stress on the joint.
Slide the bar on your thighs: As you lift the bar, keep it in contact with your thighs. This will help you maintain a straight bar path and engage your hamstrings and glutes.
Squeeze your glutes at the top: As you reach the top of the movement, squeeze your glutes to fully engage your posterior chain.
Keep your arms straight: Your arms should act as hooks, not movers. Avoid bending your arms or pulling with your biceps.
Deadlifting is a safe, effective, and versatile exercise that can benefit anyone, regardless of fitness level or experience. By engaging multiple muscle groups and improving overall strength and stability, deadlifts can help you achieve your fitness goals and improve your overall health and well-being. Remember to follow the main cues when performing the exercise to ensure safety and maximize results.
Awareness and Breath: The Place Your Journey Starts
Maintaining a strong and healthy body is a challenge for many people, and injuries are often a significant obstacle. In this post, we’ll explore how to prevent injuries, heal past injuries, and get stronger with the help of physical movement and increased awareness. Our focus will be on the benefits of breath, posture, and body awareness.
The author of this post, Veronique, has a unique perspective on the subject of physical movement and health. She has experienced a series of major accidents in her life, which have given her first-hand knowledge of how to recover from injuries and maintain a healthy body. Veronique has been sharing her insights and expertise through workshops and private training for more than 16 years.
From Pain to Strength: My Personal Journey and Tips for Staying Healthy
Veronique’s approach to physical movement and health is based on increasing awareness. She believes that the key to improving posture, preventing injuries, and feeling strong and healthy is to become more aware of your body and your movements. Many people make the same mistakes, such as standing on one leg, rounding their back, or slouching, which can cause pain and injuries. By increasing awareness, you can learn to recognize these habits and correct them.
One of the most effective ways to increase awareness is through breath. Veronique recommends practicing slow, deep breathing, feeling your belly release out, and your rib cage expand in the front, sides, and back. Focus on your chest lifting at the end of the inhale, and exhale while pulling your belly in and up, allowing your rib cage to move in, and your chest to lower. Practice this breathing technique as often as you can remember, and always breathe through your nose if possible.
In addition to breath, posture is also a crucial factor in maintaining a healthy body. Veronique suggests sitting or standing with your spine erect, lengthening your spine, and stacking your bones as they are designed to be. By maintaining good posture, you can prevent strain on your muscles and joints, reducing the risk of injuries.
Another important aspect of physical movement and health is body awareness. Veronique encourages us to be present in our bodies, to know where the weight of our body is, and to be aware of our movements. By increasing awareness of our posture, the way we sit, stand, and move, we can improve our overall physical health.
Overall, the key to maintaining a strong and healthy body is to increase awareness. Through breath, posture, and body awareness, we can prevent injuries, heal past injuries, and get stronger. Veronique’s approach is based on her years of experience healing herself and others. By increasing awareness, you can become your own best advocate, and learn to feel confident in your body.
In conclusion, if you’re looking to maintain a healthy body and prevent injuries, consider increasing your awareness through breath, posture, and body awareness. With practice and persistence, you can improve your overall physical health and well-being.