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Angela Joy Health & Fitness

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weightloss

Health Coaching Services NOW Available!

Angela Joy Health Coaching Services

I am offering FREE consultations to discuss the program that works best for you.

Together we will work towards achieving your goals! 

 

As your health coach I will help you to:

  • set and accomplish goals in a way that is empowering and exciting
  • work to achieve and maintain your ideal weight
  • understand and reduce your cravings
  • increase your energy levels
  • feel great in your body
  • learn about new foods and how you can easily incorporate them
  • improve your personal relationships
  • discover the confidence to create the life you want
  • …and most importantly ACHIEVE LASTING SUCCESS!

What is a Health Coach?

A Health Coach is a professional guide and mentor who empowers individuals to take responsibility for their health and supports them in making sustainable lifestyle choices. Health Coaches do not prescribe one diet or one way of living. Rather, they help people develop a deeper understanding of the food and lifestyle choices that work best for their bodies. Some common areas where a Health Coach can assist include weight management, food cravings, sleep, energy, digestion, stress, and time management.

How soon will we see results?

Naturally, this will vary from person to person based on their current level of health and their willingness to participate. Nevertheless, even if the motivation isn’t there right away, that’s okay. I am skilled in inspiring clients to take action. My workshops, presentations, coaching sessions, and materials are interesting and engaging. By starting with small, achievable goals, employees will start seeing results rather quickly and will be motivated to move on to larger goals.

Contact Angela Joy today: angelajoyhealthfitness@gmail.com

Quick, Efficient, Fat-Burning Exercise!

By: Angela Ciroalo

Interval Training Benefits
Image taken from fix.com

Winter has arrived, and although the weather outside is cold your workouts do not necessarily need to be put on hold.

In fact, depending on the type of indoor workout you choose, you may even have the opportunity to save time, increase your speed and endurance, and even lose weight.

Trivial to what many believe indoor cardio workouts do not equate to easier workouts.

There are many different options available when selecting an indoor activity.

There are a variety of options including; cycling, swimming, water running, circuit training, indoor running, and even plyometric drills.

Each of these activities can be completed through traditional steady-state bouts of exercise, or for improved results they can be done through an interval style method.

Interval training is a common form of training among athletes and experienced exercisers.

However, gyms, fitness instructors and personal trainers are beginning to take notice and incorporate interval training into traditional workouts and classes.

Interval Training
Image taken from washington.edu

What is interval training?

The nationally recognized health and fitness certification organization the American Council on Exercise [ACE] defines interval training as a system of organized cardiorespiratory training consisting of bouts of short duration, high-intensity exercise intervals with periods of lower intensity active recovery.

According to a 2014 American College of Sports Medicine [ACSM] consumer information committee report the benefits of interval training include; improved aerobic and anaerobic fitness, decreased blood pressure levels, improved overall cardiovascular health, improved insulin sensitivity, improved cholesterol profiles, and decreased abdominal fat.

Interval training is also well-known for the increased caloric burn, decreased time spent exercising, ability to improve metabolic disorders, as wells as the increased athletic performance and speed that it creates.

There are many types of interval workouts that can be completed, each varying in distance, amount of interval sessions, and length of time.

The amount of time and /or amount of interval sessions should be selected based on the individual’s athletic ability and goals.

Interval training can be catered to people of all fitness levels and conditions – with great results seen in those seeking to prevent or reverse metabolic disease.

If done correctly and consistently, interval training has the ability to improve insulin sensitivity among those with high blood sugar through allowing the body to better utilize glucose in the body.

How does interval training work?

Once an interval training sessions is completed the body will continue to burn calories for a longer period of time. The excess post-exercise oxygen consumption [EPOC] is a two-hour period of time where the body works to restore itself back to pre-exercise levels, the ACSM report states.

Therefore EPOC creates between 6 to 15 percent greater calorie burn once an interval session is completed.

Intervals can be completed through a variety of outdoor and indoor activities including outdoor running and cycling or indoor treadmills, ellipticals, stair-climbers and stationary bikes.

Intervals
Image taken from colpts.com

How to create an interval training workout

There are several components to consider when selecting an interval training workout. These factors include type, time, intensity and frequency.

Better known as the American Council on Exercise FITT principle

TYPE: Begin by first selecting the type of interval workout that you would like to complete [cycling, running, water running, etc.].

TIME: Secondly, select the amount of time you would like to spend completing the workout. The ACSM report suggests completing an interval workout between 20 and 60 minutes in total – this includes recovery time and high intensity time.

INTENSITY: Next, choose the level of intensity, which can measured by one of two ways; the level of perceived exertion scale or by the maximum heart rate percentage.

You want to determine the level of intensity you want to work out at in advance, creating a goal to work towards without stopping or slowing down.

The scale measures the 1 to 10 level of perceived exertion that the exerciser experienced. Level one signifies the lowest level of exertion, such as a light walk. Level 10 signifies the highest level of exertion, such as an all-out sprint.

Exercisers should aim to exercise at specific levels and then quantify their exertion upon completion to ensure they are putting forth the appropriate effort.

The maximum heart rate percentage can be chosen once the resting heart rate and maximum heart rate levels have been determined.

Through a series of tests, often provided by a personal trainer, one can determine their maximum heart rate level.

The ACSM report suggests that when seeking to use maximum heart rate the exerciser aim to achieve be less than 80-percent of their maximum heart rate. The recovery heart rate should range between 40- and 50-percent of the maximum heart rate.

FREQUENCY: When creating an interval training plan the final step is to select the frequency of the interval workout.

The frequency can mean one of two things; the amount of intervals per session or the amount of interval workouts per week.

An exerciser can choose the amount of interval sessions they wish to complete or they can choose a set amount of time they will spend doing the intervals.

The amount of interval sessions and length of time of an interval should be determined based on an individual’s fitness level and goals.

If planning on completing more than one interval session per week sessions should be carefully planned.

The ACSM report suggests completing no more than two interval sessions per week, allowing at least 24 hours of rest between sessions.

Examples of indoor interval training

Cycling

Cycling indoors can be done on a stationary exercise bike or in a cycling class offered at a gym.

Both are effective and great forms of indoor cardiorespiratory training.

The January issue of Runner’s World Magazine suggests completing a fast interval for 10 seconds using a resistance that feels “…like you’re climbing a hill that if it were any steeper you would have to stand.”

The article, written by Runner’s World magazine writer Caitlin Carlson, suggests a rest between intervals for 30 to 80 seconds with six total interval sessions.

This is just one example of an interval. Intervals can be completed for anywhere between a few seconds to eight minutes, and should be broken up with set rest periods.

Swimming

Swimming is a very beneficial cross training workout for runners seeking to provide their body with a rest from the impact of running on land.

Swimming is a whole-body workout that serves as a wonderful form of cardiorespiratory activity.

An example of a swimming interval workout would be to swim as quickly as possible for one to two laps followed by four slow to medium paced laps.

Either repeat this set eight times or for a total of 20 to 30 minutes.

Water running

Water running provides runners the opportunity to actually run without creating any impact on their bodies.

Water running is often associated with geriatrics or injury. However, water running is quite common among elite athletes seeking to prevent injury and increase endurance.

An example of a workout would be to complete a sprint the full length of the pool and back while wearing a flotation belt to create resistance.

The sprints should be recovered with slow to medium jogging for two to four minutes.

Indoor track running

Running indoors can be tedious, however if the exercise does not run on a track this may be a great opportunity to incorporate speed into their training.

An example of an indoor track workout would be an increasing sprint workout. Begin by warming up with 2 to 4 laps around the track. Begin the workout by running at high speed for ¼ of the distance of the track. Recover by running around the track once at a slow to medium pace.

After the recovery continue by continually increasing the speed of the sprints until you run the entire length of the track.

For an added challenge complete the workout in reverse, continually decreasing the distance.

Cool down by running the track two to four times once the workout is completed.

These workouts are sure to fully prepare you for all of the wonderful local spring races coming up just around the corner!

Now it is your turn!

I would LOVE to hear from YOU. Pleas share your thoughts on this article. Was it helpful for you? Do you have any questions? Is there a topic you would like to learn more about?

I look forward to hearing from you 🙂

❤ Wishing you love, joy and blessing,

Angela Joy xo

10 Tips Towards a Healthier YOU

Health Happy

The New Year – A time for re-evaluation, reconsideration, improvement, and overall change.

We all want to live healthy and happy lives don’t we?

Well let’s get started.

Listed below I have created 10 suggested resolutions that you can incorporate into your life TODAY!

Take your first step towards a healthier, happier YOU!

 

If implemented into your New Year, these 10 tips will help you become your happiest, healthiest and most satisfied self in 2016.

  1. Eat three meals per day.

When it comes to weight loss most people think less is more. Therefore, a common weight loss practice is to skip a meal or two in effort to eat less.

Contrary to what most think, it is actually more beneficial to eat three specific meals each day at specific times throughout the week.

Each meal is incredibly important – proving essential nutrients, vitamins and energy used throughout the day.

If a meal is skipped the body will feel sluggish, tired, unenergetic, and hungry – causing loss of focus, decreased productivity and lowered performance.

Once a specific three meals per day schedule has been created the body will acclimate and know when food is coming. You snacking habits between meals will dramatically decrease. You will look forward to your meals. You will no longer crave sweet snacks throughout the day or develop mood swings from starvation. And your reliance on caffeine will diminish.

The blood stream will receive a steady influx of food at specific times fueling the body to perform at peak performance!

Healthy happiness

  1. Eat consciously.

During your three specific meals take a moment to consider your eating environment.

Are you eating alone? In front of a television? While using your phone? Or, while completing work on the computer?

Each of these environments are not conducive for a healthy, relaxing meal.

We should be present while eating so that we are able to focus on how the food tastes, how we are chewing and how it is digested.

When we eat with distractions we are unable to recognize what foods we ate, whether or not we enjoyed the meal, and most importantly when we are full.

Often time distracted eating leads to overeating or the eating of unnatural foods – both of which are not health.

Food is best enjoyed when you are fully present, either sitting at a table eating by yourself or with friends or family – no cellphones, computers or books.

This transition will allow you to recognize the amount of food you are eating, the type, the taste and the experience.

  1. The 90-percent Rule – Give Yourself a Break! 

Diets are often made up of restrictive rules that work for several days or weeks, until one rule is broken and a binge is triggered.

The 90-percent rule prevents diet mishaps, “cheat meals,” and binge eating.

When the 90-percent rule is followed you choose to eat healthy 90-percent of the time. The remaining 10-percent is up to you. You can eat cheese, sweets, or any other type of food that is not included in your diet. Eat the foods that you crave, or really enjoy eating.

Allow yourself to be OKAY with eating this food and remind yourself that 90-percent of your diet was incredibly healthy. Eating one unhealthy, or less healthy item, will not devalue the vitamins and nutrients that you have consumed throughout the day.

Deprivation diets DO NOT work. They are not healthy for the body or the psyche. Allow yourself the 10-percent.

  1. Portion Control – It Doesn’t Have to be Hard

Maybe dieting is not right for you. Maybe you are already eating a somewhat healthy diet, but you are not seeing results.

Try pre-portioning your meals and choosing smaller sizes.

If you want to eat the dark chocolate, eat s few squares. If you are having oatmeal, don’t fill the entire bowl. If you are taking nuts to work for a snack, don’t take the entire bag.

Sometimes eating as much as 10-20 percent less will cause weight loss.

Healthy YOU

  1. Exercise – It can be fun! 

Start moving!

Exercise should be implemented into everyone’s lives. Whether it is a walk, run, spin class, swim or aerobics class – everyone should participate in a minimum of 150 minutes of exercise per week.

Exercise will not only help you to lose weight, it will also improve your digestion, allow you to sleep more, improve your mood happier and allow you to ultimately live an overall better life.

  1. Sleep – Do it! 

Your minimum sleep requirement should be seven hours per night.

I suggest that everyone sleep a minimum of seven and a maximum of nine hours per night.

If your sleeping habits are much lower, try adding at least one hour per night and try to work on improving your sleeping habits, environment and routine.

Sleep is one of the most important factors to health.

Sleep is the time where our body repairs, renews and rebuilds our cells. Do not miss out on this essential time.

  1. Crowd In – Welcome Health into Your Life 🙂

It can be difficult to suddenly cut all of the foods that you enjoy in your diet.

Instead or cutting these foods out right away, try crowding healthy foods in.

During lunch, add some kale to your salad.

During dinner, add a vegetable to your plate.

Before bed, add a fruit to your dessert.

During breakfast, add nuts.

By simply adding these foods to your diet you will see that the foods you were previously eating do not serve as great of a purpose.

One of the areas of dieting that people have difficulty with is when they are forced to “cut out” unhealthy foods. Most often people do not know what to substitute the food with.

Begin by teaching yourself what foods should be eaten and during what times of the day they should be eaten. Then, work on substituting these healthier choice foods with your previous choices.

These foods don’t have to be completely eliminated out of your diet, but try decreasing the amount in an attempt to include more healthy choices – without overeating.

  1. Eat more fruits and vegetables – I Promise it is Worth it!

The healthiest people on the plant eat a diet made up of large portions of fruits and vegetables.

According to the National Institute on Aging the people who live the longest are the ones who consume a primarily plant-based diet, made up of 5-7 servings of fruits and vegetables per day.

When choosing what foods to crowd in to your diet start by choosing fruits and vegetables in an effort to increase your daily serving intake.

Fruits and vegetables are not only healthier choices (that consist of smaller amounts of fat and sugar) they also consist of high amounts of vitamins, minerals and phytonutrients that our body needs!

Choosing not to eat these foods deprives the body of these essential nutrients – while also dramatically decreasing your projected age expectancy.

  1. Keep a journal – This is Not Your Grade School Journal

If we saw a picture of all of the foods we eat in one day laid out on a table we would highly reconsider out eating habits.

A food journal helps you to evaluate the food you eat each day.

You will be able to see the amount of food you eat, the time you eat it, and the types.

You will recognize what areas need the most attention and which should be completely eliminated.

I advise that you keep a food journal for a total of at least one week.

Write down each meal that you eat, the time, amount of food, how you felt before and after the food, how the food tasted, if you felt hungry afterwards, your activities during the meal, and the location of the meal.

This one week of journaling could possibly change your life!

Many of us will eat large portions without ever taking notice. Many of us will eat foods we can’t even believe we eat.

Sometimes people will recognize that they eat the same few foods and without any variety.

The area that is most concerning to people is the amount of food eaten and the lack of fruits and vegetables.

  1. Self-care – What About You? 

Take some time to truly care for yourself this New Year!

Most of us spend a great deal of our time caring for others (children, spouse, parents, friends, etc.). But, have you ever thought about stopping and taking the time to understand and meet your own needs?

Fulfilling our needs can be difficult. We know that there are 100 other “to dos” that should be done. Therefore, we overlook our needs to in an attempt to get things done.

What kind of a difference do you think it would make if instead of trying to get it all done, you took a 10 minute break; you indulged on dark chocolate; you meditated; you took a hot bath; you went out to the sushi place you are dying to go to; you went out with your friends; or you went on vacation.

What if, for once, you did what you wanted to do?

For more information about learning to care for yourself, check out the book “The Art of Extreme Self-Care” by Cheryl Richardson.

Start caring for yourself this 2016!

Healthy Life wooden sign with a forest background

 

These are my 10 healthy resolution options for you to choose from this 2016.

Each one can help to improve your overall health and well-being.

Try implementing one gradually. If the new routine is able to stick, try implementing the next one.

Note the improvements that the changes make on your life and your health.

If you liked this post, please comment, like or share!

I would LOVE to hear from you.

What kind of resolutions have you made this year?

Has this article inspired you in any way?

Comment below and I would be more than happy to chat with you!

 

❤ Blessings, love and joy,

 

xoxo Angela Joy

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