Uncategorized

5 Easy Tips to Improve Your Health

Getting healthy doesn’t have to be “stop everything and change your entire diet feeling like you are starving and wanting to eat everything in sight,” nor does it mean completely re-arranging your entire daily routine.

Here are 5 Easy Tips to a healthier being:

1. Drink Enough Water

Making sure to water your body is just as important for you health as eating right and exercising. Our body weight is about 60% water. Water is vital for life.

Sedentary men and women should consume, on average 3.0 L (approximately 13 cups)
and 2.2 L (approximately 9 cups) of water per day. (Manore MM. Exercise and the Institute of Medicine recommendations for nutrition. Curr Sports Med Rep. 2005;4(4):193-198.)

The benefits of staying hydrated include, improvements in endocrine gland function, alleviates fluid retention, and liver functions improve, to name a few.

2. Eat Enough Vegetables

Vegetables have so many nutrients vital to our body function. Instead of concentrating on “taking things away from your diet” add more veggies!

3. Include all Macronutrients

Carbohydrates, Protein and Fats are all considered Macronutrients. Carbohydrates are vital for giving our muscles and body energy (especially when exercising). Protein helps with satiety and rebuilding muscle. Fats are beneficial for hormones, energy, and membrane function and structure.

Macronutrient intake may be different for each person. Always consult with a physician or dietician before making significant changes to your diet.

4. Get Moving!

If you sit more than you’re walking per day…then it’s time to get moving! Light, cardio exercise is recommended 5-7x/week, while a weight training routine is recommended 2-5x/week. Go for a walk, meet your steps on your fitness band/watch, reach out to some friends and walk together.

Park in the last parking spot so you have to walk further to the door when shopping or going to the Office

Use the stairs vs elevator.

Anything to add more movement to your day.

There are plenty of FREE resources for exercise as well. You can check out my 15 min/day BODY CRUSH by nfergyfit.

5. Educate Yourself

Read. Ask questions. Make sure you’re getting your info. from someone who is certified or licensed. Be careful of the “lose weight quick” hype. In general, a healthy and sustainable weight loss is about 1-2lbs per week.


*Find this helpful? Check out the rest of the blog for more tips, tricks, and yummy eats.

Also, take a peak at my FREE 15 Minutes BODY CRUSH by nfergyfit to add more movement to your day.


Follow nfergyfit on Facebook and Instagram.

Uncategorized

Best Total Body Exercise Learn How to Do a Plank

The ultimate exercise, targeting every muscle in the body, requiring significant core and shoulder strength and stability, the plank is a great total body activity.

Many find it difficult to hold body weight in one position, while others seem to do it flawlessly. The fact is, unless there is a foundation of strength the plank can do more harm than good.

It’s important, as with any exercise, to perform with proper technique to avoid muscle imbalances and/or injury.

Also, recognizing your limitations and adjusting your routine is so important!

Step 1: Alignment

Proper technique is all about alignment. When holding a high plank remember these key tips:

  • Wrists under elbows, elbows under shoulders, elbows are soft and not locked out.
  • Shoulders are down away from the ears.
  • Neck is in a neutral position with chin slightly tucked.
  • Tummy muscles are slightly engaged, gluteus is engaged (your butt muscles)
  • Hips should be parallel to floor (hip bones facing floor)
  • Back is straight
  • Hips should not fall toward floor, and should also not be elevated
Full, Front, Plank

Step 2: Holding the plank

The plank is an ISOMETRIC contraction (basically a hold of muscle contraction for an extended period of time).

As you begin to hold the plank, you may feel your body begin to shake. This is your muscles being challenged and letting you know they are getting fatigued (tired).

Hold as long as you can tolerate WITHOUT losing your alignment.

Step 3: Challenging the front plank

As your muscles become stronger, a simple plank may not be as challenging anymore. There are a few ways to bump up the intensity.

  • lift one leg from the floor
  • lift one leg and the opposite arm, hold
  • alternate lifting and lowering the extremities.
  • tap your toes left and right
  • roll a ball back and forth to a partner

The list could go on, but that is a good list to get you started. Check out the photos:

LIft one Leg
Opposite arm, opposite leg lift
My hips may be higher than they should be, but better higher than lower causing increased strain on my lower back.

Knowing your limitations

Always be sure to be cleared for exercise post pregnancy or any kind-of surgery. The plank is definitley an advanced exercise and knowing your limitations is vital to prevent injury. Here are a few things to pay attention to:

  • Lower back pain–if you notice pressure or pain in your back while trying to hold a full plank, STOP.
  • Shoulder pain–a decent amount of shoulder strength is required to perform a plank too, so if it hurts, don’t do it.
  • If you suffer from Diastisis Recti, the plank is not a good place to start and can actually make this worse. Check out Auburntpt_thrive on Instagram as a great resource from a Physical Therapist for postpartum and Diastisis Recti information

Alternative Planking

BONUS. If a full plank is not quite right for you yet, no worries. There are other ways to build up muscle and core stability progressing towards a full plank. This includes:

  • Wall planks–stand at the wall with your hands shoulder width apart, step back until arms are extended (but not locked out) resume a “plank” in the standing position.
  • Kneeling plank–follow all alignment tips, but instead, keep your knees on the floor. This is not a “dog” position, you should still be planked forwards and feeling it in your core, without the stress on your lower back

Want to see more planking options? Watch this video I put together->> PLANK VIDEO



Looking for a fun way to add planks to your daily routine? Check out my recent plank challenge posted in my stories on Instagram I did over the holidays.

For more exercises and workout routines be sure to follow nfergyfit on Instagram and Facebook! If you liked this information, don’t forget to give a like, make a comment and share with a friend!

Have a resolution to get fit and start exercising this year? Check out my 15 minute per day FREE Body Crush by nfergyfit program.

Visit nfergyfit on YouTube for more quick exercise routines.


Exercise Techniques, Uncategorized

5+ Exercises for the Core Using Sliders or Paper Plates

Sliders are a great addition to any home exercise program. It’s always nice to add change to your routines, not only to keep from getting bored, but also to challenge your body and muscles to avoid a plateau. (More on plateauing in a later blog post).

I have developed a routine that will target all areas of the body using just your body weight and sliders. (Paper plates can be used too if sliders are not available to you).

I bought my sliders on Amazon. I love them. They are double sided to be used either on the carpet or hard flooring. (Affiliate link: These are the ones I use). They also came in my favorite color…green!

Check out these different ways to use sliders in your workout.

1.) Push-Ups

As you can see below, I had to do these on my knees because using the sliders strongly engages the core muscles (mine just aren’t there yet).

How to:

Start in push-up position, slide the sliders outward to get down to the floor and bring them back in to push-up.

  • Make this more difficult by going into a full push-up (no knees).
  • Make easier by standing and leaning on a wall to do the push-ups.

2. Single Leg Squat with lateral Leg slide

How to: Get your balance on one leg, as you squat down, slide the opposite leg outward and pull back in as you raise up from the squat.

Be sure to keep the knee behind the toe with most weight through the heel or your standing leg. (see how to perform a squat for a better idea.)

3. Lunge

To increase the use of your hamstrings with a lunge, this is a great exercise to do with sliders.

How to: Instead of stepping backward (like a normal back lunge), slide the foot back as you squat with the front leg. Use the hamstrings and engage the core to return to standing. (It’s harder than it looks).

4. Hamstring Curl/Bridge

This is a good one for the hamstrings! I’d say this is pretty advanced.

How to: Start up in the bridge position with feet on their own slider. slowly lower the legs into a straight position, just to a slight bend. Return to the bridge by bending the knees, pulling the sliders with you.

Make this easier by keeping your butt on the floor, just sliding the legs in/out; and even easier sliding one leg at a time, without the butt lift.

5. Various core exercises with plank starting position.

There are several ways you can move your feet on sliders while holding yourself in a plank starting position. This one is easier shown, so check them out in action on the video below. You’ll see all the slider exercises listed above as well. (Don’t see the video below click here).

Well there you have it. More exercises to add to your home or gym routine. Have you tried other slider exercises and want to share? Please do so in the comments! I’m always up for more exercise ideas!

Don’t forget, secrets don’t make friends, so be sure to share the love!

Recipes, Uncategorized

3 Healthy Greek Yogurt Dips for the Holidays in 2019

Disclosure: this post may contain affiliate links. As an Amazon associate I earn from purchases made by you at no extra cost to you.

An excellent exchange for sour cream is Plain Fat Free Greek Yogurt. It’s high in protein and a good source of calcium, without the fat.

There literally is minimal to no taste difference (at least for me) between plain greek yogurt and sour cream. These creamy Greek Yogurt dips will complement any vegetable or even plain chips!

These will make great holiday appetizers and nobody has to know how healthy they are (wink).

Make the day before and then serve on a beautiful holiday tray like any of these (affiliate link).

1: Garlic & Onion Dill Dip

Ingredients:

  • 1 Cup Plain Greek Yogurt
  • 1 Tablespoon dry dill (you could use Fresh Dill too)
  • 1/2 tsp onion powder
  • 1/2 tsp garlic powder

How to:

Mix all ingredients in a small bowl, cover and refrigerate for 1-2 hours before serving to allow flavor to enhance. If you are making it for a big crowd, double the recipe!

Enjoy with carrots, celery, your favorite peppers, cucumbers or even a bag of plain chips!

2: Cajon-Curry Vegetable Dip

Ingredients:

  • 1 Cup Plain Greek Yogurt
  • 1 Teaspoon Cajun (or blackened) seasoning
  • 1/4 tsp Curry Powder
  • 1/8 tsp sea salt

How to:

Mix all ingredients together and chill for 1-2 hours (or overnight). Serve cold with veggies of your choice! This one has a bite to it, so be sure to warn your guests that it may be a bit spicy!

3: Cinnamon & Maple Syrup Sweet Potato and Apple Dip

Ingredients:

  • 1 Cup plain greek yogurt
  • 1 tsp cinnamon
  • 1 TBSP Maple Syrup

How to:

Mix all ingredients and refrigerate 1-2 hours, serve cold with sweet potato fries (learn how to make those here) and/or apple slices! (I think it’s best refrigerated overnight).

Be sure to PIN this one for later

Don’t forget to share with your friends and family too!

Check out more healthy recipes on the blog.

Looking to get into shape NOW instead of waiting until the new year? Check out my BODY CRUSH by nfergyfit FREE!

Body Crush sign-up
Recipes, Sweet Stuff, Uncategorized

How to Make Homemade Sweet Potato Fries

Sweet potatoes are good COMPLEX-carbohydrates providing several vitamins and minerals good for health. They contain Beta Carotene, Vitamin B5, B6, magnesium and dietary fiber. When baked, the amount of Vitamin C increases too!

These are some carbohydrates I can get behind! What do you say? Lets bake some Sweet Potato French Fries!

What you’ll need:

  • 5-6 medium sweet potatoes
  • 1 TBLS olive oil
  • 1 Freezer bag (for covering in olive oil)
  • Salt/pepper

How to:

Preheat the oven to 400 degrees. Next, you’ll want to shave the outer skin of the sweet potato. Cut the sweet potatoes into medium to thin slices to represent a “french fry.” Then, shake the potatoes in a freezer back with 1 tablespoon of olive oil.

Lay out on a baking sheet, sprinkle with salt and pepper (I use sea salt).

Bake at 400 degrees for 15 minutes, take out of oven and move them around to be sure they aren’t sticking. Bake another 7-10 minutes until done to your liking!

Serve as a side for any meal or just enjoy as an afternoon snack! Try dipping them in this sweet, homemade greek-yogurt dip for an appetizer at any type of party!

Share with your friends so everyone can be healthier together!

Looking to build strength, endurance, and just get moving? Check out BODY CRUSH by nfergyfit (It’s FREE). Don’t wait until after the holidays to get your butt moving, do it now!

Tips & Tricks, Uncategorized

5 (or 6) Tips for Easily Reducing Unnecessary Calories in Your Diet and Becoming a Healthier You.

Counting calories can be super, daunting right? It is a simple fact that when trying to lose weight it is a simple calculation of calories in vs calories out. So how can you stop taking in extra calories without actually having to write it down?

Check out these easy to apply tips for easily reducing calories in your diet.

1. Don’t order the whole meal.

If you are choosing to get fast food, and you normally order the whole meal, just getting the sandwich or main part of the meal, will reduce the amount of calories you intake in that moment. You can always go back for more! (Hopefully you’ll make it home for a much healthier choice though).

2. Drink water vs pop/empty calorie drinks.

A single pop can have at least 140 calories in it. That is 140 calories of NOTHING that is benefiting your body. That is a LOT of EMPTY (not nutritious) calories. Choose water. There are plenty of things you can do to make your water taste better!

If you are a pop addict, try reducing the number of sodas you have in a day. Even if it’s just by one! That will be 140 LESS calories of pop you consume in a day. Now imagine drinking TWO LESS pops…that’s 280 calories you’ve saved yourself!

3. Choose small instead of large.

A small fry has less calories than a large for the simple fact there is LESS of them. This goes for the smaller soda vs large as well.

4. Start with a single serving size.

We tend to overeat most everything. If you notice, all your food has a label with exactly how much a serving size is. Start by just eating the recommended serving size.

5. Leave the junk food at the store.

Simply don’t buy the junk food. If the temptation is not there, you can’t really eat it. If you’re anything like me, I have a hard time controlling my love for Oreos, so, unless it’s a special occasion (like that womanly time of month (wink, wink), I just leave them at the store! Problem solved!

6. Eat at home.

Cooking at home can significantly reduce calories. Check the calories on your next home-cooked meal vs the calories in your burger and french fry meal.


I hope this gives you an idea of some ways YOU have control of what you decide to put in your body. These simple lifestyle changes are a great place to start for a healthier you!


Know someone who could use this information? Don’t be stingy, share with your friends!



Recipes, Tips & Tricks, Uncategorized

How to Make Your Water Taste Better With These 4 Foods

Are you one of those people (like my husband) who just doesn’t like the “taste” of water? I never understood this, because it literally doesn’t have a taste…(eye roll).

BUT, apparently it is a thing. So, I wanted to debunk that excuse for you not getting your daily water intake in (about 50% of your body weight in water drank each day) by sharings some ways I make water drinking “taste” better.

Things to add to your water to make it taste better.

1. Lemons

This is the most obvious I’m sure. Go to a restaurant and you’re asked if you’d like a lemon with your water. Maybe YOU are the one to ask for a lemon. Have you actually put a lemon in your water?

Some fun facts about lemons:

There are some floating suggestions that lemon water may help with cleansing the body. Lemons are high in Vitamin C as well as antioxidants. The citric acid in lemons as also been associated with preventing kidney stones (healthline.com).

2. Cucumbers

Everyone’s heard of putting lemons in your water, but have you ever tried a cucumber? Crazy I know. I think the flavor is thirst quenching.

Some fun facts about cucumbers:

When eaten, they are good source of vitamins B1, B2 and B3, vitamin C, folic acid, ascorbic acid, caffeic acid, calcium, iron, manganese, zinc, and dietary fiber. (homeremediesforyou.com)

3. Strawberries

Add fresh strawberries as a great natural flavor to an ordinary glass of water. If you love strawberries, you may love them in your water.

Some fun facts about strawberries:

Strawberries are full of vitamins and minerals, including vitamin C, magneseum and potassium. When eaten, they increase HDL (good) cholesterol, lower your blood pressure, and guard against cancer (webmd.com).

4. Oranges

It’s not quite the same as sugary orange juice, but it does add a little fruity fun to your water bottle without the extra calories!

Fun facts about oranges:

Oranges are said to improve vision, enhance sexual performance, prevent cancerous cell growth, and regulating blood pressure (to name a few). (naturalfoodseries.com).



These are just a few fun additions I use in my own water. I’m sure there are other fruits and veggies that would be great as well.

I even add more than one for a combination of flavors to arouse my taste-buds.

What fun things do you add to your water? Tried it? What do you think?


Don’t be a shy, share this with another guy.