 First, the most important: relax and enjoy the season Enjoy holiday traditions and embrace special times with friends and family members – safely and while observing all the social distancing and other covid guidelines. But rather than trying to lose weight, just do your best to maintain your fitness level and make it to New Year’s Day without any new pounds showing up on the scale. That alone is something worth celebrating. While the holidays this year especially in the middle of this pandemic are going to be a most welcome break for many, others dread navigating all that extra food as well as keeping the fitness going strong. All landmines to that carefully crafted nutrition and fitness plan that you’ve been following! Fortunately, there are some simple things that can help you through the season without gaining extra weight. 1. Figure out what usually causes you to stray away from either your eating plan or your scheduled workouts. Once you know what causes you to miss them, you can plan to avoid that. If you know that holiday lunches are your nemesis, then order soups, drink an extra glass of water and look for lower calorie options on the menu (#noomalicious!). 2. Three big ticket items for success are all related to each other. Exercise in the morning if you can, make a dedicated plan for working out and/or eating, and stick to it as much as possible. If you can exercise in the morning, you can avoid a lot of the interruptions (as well as all the good reasons for not going to the gym) that pop up during the day, and if you know what you are going to do, then you can get in an effective workout quicker. Sticking to the plan will probably be the hardest part, so put some motivational pictures and sayings around where you will see them, take a gym bag wherever you go just in case, and lay out clothes the night before. These will all help you get those workouts in and stick to your plan. 3. Make getting enough sleep a priority. Too often if we have extra alcohol, stay out late with friends, go out shopping and planning parties, sleep gets pushed to the back burner. Not only will lack of sleep slow your metabolism down, you are more apt to make poor choices when you are not in a rested state. Getting enough sleep avoids all of those pitfalls. A really important aspect to remember is that complete denial of treats and self-indulgence at dinners and parties usually ends up in bingeing or overindulgence in compensation. Weight loss and fitness is not a sprint, it’s a long-term process. A cheat day or meal is perfectly fine, as long as you have accounted for it in your overall plan. Throw in an extra workout, have tea and avocado toast instead of the casual brunch loaded omelet. 4. Alcohol and the associated empty calories are also pitfalls to avoid. A few things you can do are to substitute lower calorie options, such as diet instead of regular soda in mixed drinks, lower calorie beers, and having a glass of water or sparkling water in between drinks can help stave off overindulgence. The holidays can definitely be a derailment for almost anyone in regard to proper nutrition, getting in workouts, and staying true to the overall goal. However, with a little bit of planning and preparation, you can get through the holiday season without falling apart, and still enjoying the holiday season! @philippemora > I come from the future. I work and I workout. Always be kind and passionate.
🙏💪🏋🔥🚀 my first virtual race 2️⃣0️⃣2️⃣0️⃣@philippemora > I come from the future. I work and I workout. Always be kind and passionate.
🙏❤️💪🏋️♀️🔥🚀 The full playlist can be found here. @philippemora > I come from the future. I work and I workout. Always be kind and passionate.
🙏❤️💪🏋️♀️🔥🚀  Modern Weight Management … works super well for sports! I lost 30 pounds in 3 months with Noom — the app kept me accountable and reframed how I thought about weight management, as the app intends to help people view food, exercise, and weight loss in a way that allows them to stick with “cleaner eating” long-term without constantly starving themselves: Noom's goal is to be honest about weight management and how education and accountability can lead to positive changes in your lifestyle. Noom weight loss What enticed me about Noom, specifically, was that the program relies on the necessary ingredients for weight loss — looking at what you eat and how much you move — while also tying in a psychological component and daily accountability. Once you sign up for the program (best deals is $199 yearly), the app asks for a bit of personal information, as well as a weight goal and a few other personal goals. You'll then be connected with a weight loss coach and begin an educational journey that covers everything from mindful eating to identifying goal-disrupting triggers. Noom lifestyle Each day has about five to 10 minutes of reading and quizzes, with the goal of reconfiguring the way you think about food and exercise. You'll also interact with a health coach along the way. Though initial interactions do seem generated and by-the-book, it gets more personalized as you get deeper into the program. In addition to the reading and coaching, you're also prompted to weigh yourself daily, log your food intake, and input any exercise you complete outside of walking. Steps are logged for you via a smartphone or step tracker and are factored in accordingly. Ultimately, the goal of Noom is to help you reframe the way you think about food, exercise, and weight management in a way that translates to lifelong change. @philippemora > I come from the future. I work and I workout. Always be kind and passionate.
🙏❤️💪🏋️♀️🔥🚀  I have been a member of Headspace for years – being in Silicon Valley, where stress is a second nature, Meditation became a supremely useful tool to help me unwind and relax … during long commute and to cope with crazy Bay Area passive-aggressive drivers. But then Headspace introduced meditation for sports and I really got super hooked. This year has been tough mentally and physically because of isolation, remote work and lockdowns and for me, realizing almost too late that I needed to be even more stringent on proper nutrition, balance and exercise that I usually am. 4 reasons every athlete should meditate (adapted from here) A mind that is not under control is a mind that makes mistakes—mistakes that could prevent you from winning. High levels of stress decrease your ability to maintain focus and concentration. Of course, stress can be a helpful tool when used correctly; but when it’s not, it can not only impact your performance, but your life. Elite, professional, and amateur athletes, despite their differences in level and/or sport, they all face similar challenges: anxiety, depression, stress, inability to maintain focus, sleep difficulties, life balance, confidence, the list goes on. Why should you consider practicing meditation for athletic performance?
Meditation Apps (I use Headspace) Comparing two popular meditation apps, Headspace and Calm, to see how they stack up. How much do they cost? Both apps are free to download, with free trials and limited free features. If you want to upgrade to get full access, you’ll have to pay an annual or monthly fee.
How do they work? Both Calm and Headspace can be customized, and optional push notifications offer gentle reminders to stay on track with your daily practice. You’ll also find meditation practices tailored just for kids in both apps. Calm Calm makes it easy to create a daily practice and make it relevant to what you need on a given day. As you launch the app, you can choose from a few different options.
Headspace With its fun, cheerful animations, Headspace has a completely different aesthetic from Calm. If you’re new to meditation, the 10-day Basics course is a great starting place. It’s designed to teach the essentials of meditation in just minutes a day. As you build your practice, the Everyday Headspace meditation — a short, guided, daily meditation — is front and center on the home screen. Here’s what else you’ll find:
@philippemora > I come from the future. I work and I workout. Always be kind and passionate.
🙏❤️💪🏋️♀️🔥🚀 What are the benefits of eating soup? Soup is a quick, hot meal that offers plenty of health benefits. You can throw a variety of ingredients into a slow cooker in the morning before you leave for work or school and return home to a delicious meal in the evening. The healthiest soups include fresh, low-fat ingredients and a minimum of salt and extra fat. You can use up leftovers in a soup pot and create new variations of favorite recipes, since soup lends itself to experimentation. Vegetables The American Heart Association recommends adults consume eight or more servings of fruits and vegetables every day. That's 4 ½ cups. Soups can contribute to that total. Almost any vegetable lends itself to use in soup, from creamy squash or tomato bisques to vegetable beef or chicken vegetable soup. Add fresh or frozen vegetables to canned soups to increase the servings of vegetables and add flavor. Nutrients Soups made with beans and lean meats such as fish provide lean protein. Beans also give you fiber. Tomatoes are a good source of lycopene. Vegetables in soup contain many vitamins, such as A and C. Cream soups supply calcium and vitamin D. Low Fat Most soups, if made with lean meat, are low in fat, making them a good choice for anyone concerned about fat in his diet. Use fat-free broths and lean meat to reduce the fat content of soups. se skin milk for cream soups; or, instead of milk, you can use pureed white beans to thicken soup. To further reduce the fat content of your soup without sacrificing flavor, chill it and skim off the fat before reheating and serving. Filling Because soup contains so much water it fills you up with fewer calories. Research at Penn State University discovered that students who ate chicken and rice soup instead of a chicken and rice casserole, consumed fewer calories yet reported being equally satisfied. Phil’s Soup kitchen I love soups. All kinds of soup. While most people have a sweet tooth, I don’t – soup is my thing. And so here’s how I do my soup. Basically, I have a simple foundation that I complement with low-cal canned soups – my favorite being chicken noodle soup. The foundation
Just cut all these in small pieces and sauté them with garlic paste. Just as they all become soft, add water and chicken bouillon. That’s it. You should prepare enough for the week, aka 2 big bowls per day. Daily soup prep and assembly Basically, what I do is to take my soup foundation and run it through my nutribullet to get a really nice velvety base. Then I add organic chicken noodle like Yes or Rao’s. And then one more flavor if I feel like it, for example Amy’s black bean and vegetable canned soups. And voila! Healthy, hearty, and filling soup every day! @philippemora > I come from the future. I work and I workout. Always be kind and passionate.
🙏❤️💪🏋️♀️🔥🚀  Wow! It’s been about a year since I last updated my fitness log. But a lot of things have happened, of course – besides the pandemic. I changed my job and moved to Northern Colorado and most importantly – and finally! I managed to shed 30lbs and I am just getting started: 20 more lbs to get back in the game. So, I thought I would now get back to my log. It’s so important today to get back to fitness and clean eating and to stay there in the age of covid. And after being a really bad boy during the first lockdown, I decided that working virtually and more in control of my social life (or lack thereof = no temptations!) was a fantastic opportunity to get back on track to my athlete shape of 5 years ago! Fort Collins was founded as a military outpost of the United States Army in 1864. It succeeded a previous encampment, known as Camp Collins, on the Cache La Poudre River, near what is known today as Laporte. Camp Collins was erected during the Indian wars of the mid-1860s to protect the Overland mail route that had been recently relocated through the region. Travelers crossing the county on the Overland Trail would camp there, but a flood destroyed the camp in June 1864. Afterward, the commander of the fort wrote to the commandant of Fort Laramie in southeast Wyoming, Colonel William O. Collins, suggesting that a site several miles farther down the river would make a good location for the fort. The post was manned originally by two companies of the 11th Ohio Volunteer Cavalry and never had walls. Today, Fort Collins produces 70 percent of Colorado's craft beer and seven percent of the United States, but my favorite fun fact about Fort Collins is that Fort Collins is home to some of the famous Budweiser Clydesdales horses. If you’ve seen Budweiser ads over the years, it’s likely you’re familiar with the world-famous Budweiser Clydesdale horses: they’re known for their long white hairs on their lower legs that cover their hooves, Clydesdale horses have long been used for Budweiser promotion and even made appearances at two presidential inaugurations. Anheuser-Busch owns a total of about 250 Clydesdale horses, which are kept at various locations throughout the country, including in Fort Collins. The Clydesdales West Coast Team is housed at the company’s brewing facility in Fort Collins, and other touring teams are based in St. Louis, Missouri and Merrimack, New Hampshire. @philippemora > I come from the future. I work and I workout. Always be kind and passionate.
🙏❤️💪🏋️♀️🔥🚀  A few months back, I have shared my thoughts about the concept of rituals as applied to personal health and fitness. Recently I have refined my thinking and I thought I would share … After a certain time, it’s easy to see your daily workouts as just your routine … don’t! Instead try to view your overall physical (and mental) fitness with more respect: call them your fitness rituals. That subtle word change will make all the difference … see, routines, habits, etc. will tend, over time, to gain a negative connotation because they’ll eventually become a “have to do”. But a ritual will always be something you respect and want to participate to – so whatever your pre-race or pre-workout ritual is, it will be setting the tone for it to be a positive experience and something you truly enjoy. Here are my suggestions that will help you turn your workout “routine” into an awesomebulous ritual. Have a theme song! For me, music plays a big role in any activity. Not only does it focus your mind but when I listen to something I really like (for me It’s uplifting EDM) that’s super upbeat, it can se the done for how your experience things. So I suggest you get a rotation of songs, a playlist, an app that gets you in the mood for exercise. For me, I use an app called di.fm radio and I listen to their uplifting, epic and vocal trance channels and shows (from Armin van Buuren to Jena Garniychuk and Ori Uplift). When I really love a song, I add it to my running playlist on Apple Music (you can follow me there). That’s the soundtrack of my workouts and runs. Dedicate your workout to someone I think there is power in reminder myself as to why I am committing to my workouts, because it’s helping me why this matters to me and to remember the bigger picture: more and more (and more) maintenance as you get older! I’ve learned that great idea while practicing mindfulness using the Headspace app: take 3 deep breaths, shift your attention to your senses and be in the Now. Then think about why the workout you’re about to do matters to you. And then finally connect all of this with your own bigger picture, whether it’s preserving your health to be strong for your loved ones, or to remember how lucky you are to be healthy or to remind yourself how you feel so much better after your workout ….. Always do something you actually enjoy A part of your ritual is your workout itself. Soooo … if you hate to run, don’t run. There are a lot of activities that will get you to break a really good sweat. Just thrive to get started, even when you don’t feel like it. The fun will come real fast. So find those workouts that will make sure that you’ll be always be coming back to them. For me I love running and I love lifting. But I don’t want to do this every day because I don’t want to get bored of it. So during my work week, I actually do my cardio on ellipticals, stairmasters (those are excellent cardio workouts!) and stationary bike. And every other day, I lift and work on my strength training. Have a post-game Once you’re done, I suggest you make a point in recognizing yourself for showing up today and do the work. Take your time during your cool down to reflect on how you feel and notice the positive changes you feel after a good workout session – for me I do a good stretching session and then hot tub and shower – so that you keep on doing it every day again and again and again. The concept of macro rituals In addition to your daily training and fitness rituals, I suggest you have a ritual to kick off each week. For example, I have a weekly macro ritual on Sundays when I prepare my meals for the week – make my food list, go to the store, take my time to pick up the best produce and then come home and prepare and cook. I usually do that after my weekend 10K runs. @philippemora > I come from the future. I work and I workout. Always be kind and passionate.
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I come from the future. I work and I workout. Always be kind and passionate.
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