Tag Archives: fitness

How to Turn Thoughts into Action

What is confidence? It’s the belief that you are capable, worthwhile and valuable.  It’s an optimism attached to your abilities that empower you to stretch out of your comfort zone and use failure as feedback to be courageous when facing challenges.

When faced with a challenge or setback or when you feel like failure is inevitable, you may have been told to: Be more confident. This sounds like great advice, if you weren’t left thinking, “If only it were that simple.” Here are three simple ways to boost your confidence:

  1. Visualize your success when you’re beginning a difficult task. Focusing on your why, will add energy to your willpower to push through. Listening to music with heavy base can increase your feelings of power, which is why great music playlists and headphones are a must for so many gym goers!
  1. Believe in your ability to improve. Focus on progress not perfection. If every thing was perfect you would never learn and you would never grow. Albert Einstein, brilliantly wrote, “Once you stop learning, you start dying. “Nobody does something one time to be the best at it; you do it the first time so you can to do it better the next time.
  1. Practice failure. Face it, you will fail sometimes. Michael Jordan missed more than 9000 shots in his career. 26 of those were potential game winning shots. Michael self proclaims: “I have failed over and over again in life. And that is why I succeed”. After being cut from his high school basketball team, Michael Jordan went home, locked himself in his room and cried…thank goodness he didn’t let failure prevent him from trying again!

Confidence turns thoughts into action. Taking action is the only way to live, love and lead your best life so I dare you to: Think of a challenge you want to take on, realize it’s not going to be easy and keep a growth mindset and believe in your ability to learn and grow. Neuroscience proves that the connections in your brain get stronger and grow with study and practice. Having a growth mindset builds habits; strengthens skills and improves confidence through open-minded repetition. Accept you are going to make mistakes and be kind to yourself when you do.

The excitement you’ll feel when you achieve your goal will be worth almost as much as your gained confidence.

 

Pushing Your Own Weight to Move Results

Melissa Tucker - PURICA Ambassador
Melissa Tucker
PURICA Ambassador

Melissa Tucker, a training coach and one of Canada’s foremost global fitness competitors, is a member of our team of PURICA Ambassadors committed to providing you with healthy eating and training tips.

Getting fit doesn’t have to be complicated.  If you’re looking to improve your strength, flexibility, and overall health adding some bodyweight exercises to your training routine is a simple, effective and free way to achieve all of the above! Best of all, you can usually do them just about anywhere.

Bodyweight exercises eliminate common excuses such as, not having enough time, money, or access to a gym. Whether you’re at home or on the road, all you need is a little space to squeeze in your workouts.

Compound exercises such as push-ups and lunges have been shown to be extremely effective for strength gains and performance improvements. Because numerous joints and muscles are engaged in each move you will achieve improved strength gains throughout the entire body.

If you’re looking to burn fat fast, just 20-30 minutes of bodyweight circuit training can give a major boost to your body’s metabolism. High Intensity Interval Training combines cardio and bodyweight-based exercises like plyometrics to provide both muscle strength and endurance development and condition your Vo2 max by getting your heart and lungs pumping!

Bodyweight exercises are easily modified to challenge you at any stage of your training program. By adding extra reps, doing the exercises faster or super slowly your muscle experiences a variety in time under tension, which is a great way to make an old routine new and be rewarded with new levels of strength and conditioning. Taking shorter breaks, or adding a ballistic movement to intensify the cardio component of your routine are a couple additional ways to make a simple workout tougher.

Exercising without equipment can also be used as a stress reliever. Yoga is the most popular no-equipment workout and a great way to improve flexibility while improving strength.

There will never be one universal “best” way to exercise for everyone; however bodyweight movements will always offer lots of benefits for every body!

For more information, check out www.melissatucker.com or email PURICA Ambassador Melissa Tucker at melissa@melissatucker.com.  And for regular healthy eating and training tips, follow us on Twitter at www.twitter.com/puricawellness and like us on Facebook at www.facebook.com/puricawellness

*A note on vegan and vegetarian options: At PURICA, we’re committed to empowering you with the best in whole foods, supplements and positive lifestyle solutions. We support all athletes and active living people whatever your dietary preferences, although we will always do our part to raise awareness about the benefits of vegetarian or vegan options.

Walk and run to keep it fun

Melissa Tucker - PURICA Ambassador
Melissa Tucker
PURICA Ambassador

Melissa Tucker, a training coach and one of Canada’s foremost global fitness competitors, is a member of our team of PURICA Ambassadors committed to providing you with healthy eating and training tips.

With the warmer weather and longer days, many people feel inspired to start running outdoors. The health benefits of breaking a sweat include busting stress, boosting energy and improved mood with the endorphin release; aka runners high. Running can help keep your heart healthy, boost your immune system and help accelerate weight loss. Depending on your personal goals and starting point, going full speed isn’t the most effective route to good health. Like any program, you want to start off slow and allow your body to get stronger with each session rather than full throttle till you hit the wall and quit. I recommend adding a run three days per week into a cross training program that includes, stair climbing, walking and biking to prevent increased risk of injuries like runner’s knee, hamstring strains, and shin splits which plague even the most consistent runners.

Regular cardio, at any speed, is part of a healthy lifestyle. Whether you choose a walking or running program, both will reduce risk of hypertension, high cholesterol, diabetes, and improved better cardiovascular health. Running isn’t for everyone, and going full-speed might increase injury risk. Runners are a frequently injured group. Some statistics put runners’ annual injury rate as high as 66 percent! Adding a simple 20 min strength-training program to your running routine two days per week will help improve your structural fitness, which is the ability of your bones, ligaments, tendons, and muscles to support you and stay healthy while running.

Adding a weight vest or hitting some hills to a power walk is a great way to increase the intensity of a walking program while maintaining a slower pace with less impact on hips, knees and joints that may be sensitive.

The bottom line is, listen to your body. Push it to a safe limit and reward it with adequate rest to recover. Your body is a result of the choices you make, running slowly isn’t weakness, quitting is. So mix it up, walk and run to keep it fun!

For more information, check out www.melissatucker.com or email PURICA Ambassador Melissa Tucker at melissa@melissatucker.com.  And for regular healthy eating and training tips, follow us on Twitter at www.twitter.com/puricawellness and like us on Facebook at www.facebook.com/puricawellness

*A note on vegan and vegetarian options: At PURICA, we’re committed to empowering you with the best in whole foods, supplements and positive lifestyle solutions. We support all athletes and active living people whatever your dietary preferences, although we will always do our part to raise awareness about the benefits of vegetarian or vegan options.

What would happen if you did what you said you would?

What are the first words that pass your lips in the morning? Are they resentful thoughts about your alarm or words of thanks for the opportunity that greets you with the rising sun? Literally, which side of the bed of life are you waking up on?

When you start each day by acknowledging what is going your way — and recognize how far you’ve come – you’ll see it’s much further than you sometimes think. Continue reading

The 5 Best Barbell Exercises to Build Muscle and Burn Fat

Melissa Tucker - PURICA Ambassador
Melissa Tucker
PURICA Ambassador

Melissa Tucker, a training coach and one of Canada’s foremost global fitness competitors, is a member of our team of PURICA Ambassadors committed to providing you with healthy eating and training tips. Here are Melissa’s thoughts on the efficiency of the barbell, which allows for strength training with just one piece of equipment.

When you’re traveling or have limited equipment to train with, it’s tempting to default to bodyweight exercies, cardio or to skip your workout all together!

That’s not the compromise you want to make if you want to truly reach your strength potential. To do so, you must use free weights.

To help you reach your personal goals, let me simplify strength training so that all you need is one simple piece of equipment: a barbell. Continue reading

5 Tips on How to Stick With Your Fitness Plan

Melissa Tucker - PURICA Ambassador
Melissa Tucker
PURICA Ambassador

Melissa Tucker, a training coach and one of Canada’s foremost global fitness competitors, is a member of our team of PURICA Ambassadors committed to providing you with healthy eating and training tips. Here are Melissa’s tips on how to stick with your fitness plan.

We all want to be healthy, fit and happy…but it can be challenging to achieve with our hectic lives. Here are five tips to help you start and stick with your fitness plan:

Take Personal Responsibility for your health and fitness. I encourage you to build a support team of good friends around you to help motivate, assist and support you along your journey. Continue reading

Staying Fit While Travelling

Melissa Tucker - PURICA Ambassador
Melissa Tucker
PURICA Ambassador

Melissa Tucker, a training coach and one of Canada’s foremost global fitness competitors, is a member of our team of PURICA Ambassadors committed to providing you with healthy eating and training tips. Here are Melissa’s tips on how to keep fit even when you are travelling.

Jetting off somewhere? It’s never easy to keep the jet power in your workouts while you are on the road, but here’s how I’ve managed to do it over the years.

If you’re flight delayed, take a brisk walk around the airport. There will be plenty of time to sit once you board your airplane.

Once you get on the plane and it is safe to move around the flight, go to the back of the plane and stretch out for a few minutes. Don’t be shy! Touch your toes for thirty seconds and then get into a full squat for thirty seconds. Stand up and do some neck stretches. Rotate your neck forward and backward 10 times. Then bend your neck from side to side 10 times.

After that, raise your shoulders as high as you can and then let the drop 10 times. The stress from traveling is generally held in the neck, shoulders, and lower back. Taking a few minutes to stretch on the plane will have you more refreshed when you get to your destination.

Take another brisk walk around the airport before making your way to the baggage claim if you have checked luggage, you know you’ll have some time and it’s much more enjoyable than standing in anticipation for the baggage claim belt to shoot out your luggage.

If you only have a carry-on, be sure to get in a walk or cardio run in when you get settled. It doesn’t have to be a major workout…just enough to get the blood moving and to loosen up your body.

After a long trip, your muscles tend to be tighter than ever. You can ward off lower-back soreness with a forward fold: Bend at the hips and fall forward, hugging your knees and rocking side to side. Follow up with these two yoga moves:

Child’s Pose

This go-to rest pose opens hips and relieves low back tightness.

  1. Kneel on the floor with big toes touching and knees about hip-width apart. Sit on your heels.
  2. Lay your torso between the thighs and bring your forehead to the mat. Extend arms straight in front of you, palms on the floor. Close your eyes and breathe deeply. Stay here for at least one minute.

Downward Facing Dog

Down-Dog stretches your spine, hamstrings, glutes, calves; strengthens deltoids, triceps making it a top-notch upper body-strengthener. And because your hips are higher than your heart, it increases circulation.

  1. Start on all fours with your feet and knees hip-width apart. Position hands about shoulder-width apart and spread your fingers wide.
  2. Pressing firmly through your hands, lift knees off the floor and straighten your legs. (If you have tight hamstrings, a gentle bend in the knees is fine).
  3. Walk your hands forward a few inches and walk your feet back a few inches to lengthen the pose. Squeeze thighs as you press them toward the back wall. Press your heels back and down toward the floor.
  4. Relax the head and neck and let your shoulder blades slide down your back toward your feet. Breathe deeply. Hold for at least one minute.

Namaste!

For more information, check out www.melissatucker.com or email PURICA Ambassador Melissa Tucker at melissa@melissatucker.com.  And for regular healthy eating and training tips, follow us on Twitter at www.twitter.com/puricawellness and like us on Facebook at www.facebook.com/puricawellness

*A note on vegan and vegetarian options: At PURICA, we’re committed to empowering you with the best in whole foods, supplements and positive lifestyle solutions. We support all athletes and active living people whatever your dietary preferences, although we will always do our part to raise awareness about the benefits of vegetarian or vegan options.

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