Be Selfish!

Be Selfish!


If the path to getting what you want leaves everyone in your wake better off then there is no reason to hesitate. In fact it is even more important that you act “selfishly”

Lets take the prime example of taking time in your day to “selfishly” focus on your health and fitness.

You “selfishly” take time to exercise, prepare better meals for you and your family, go for walks and even take time to meditate.

The result of your selfish actions?

  • You get to live a better quality of life for longer, meaning you can share in more experiences with loved ones.

  • You sleep better and are in a better mood making everyone around you happier to be in your presence

  • You have more “pep” in your step meaning you can actually interact with the kids and grandkids (aka more fun for everyone)

  • When you fall down you get back up and laugh instead of having to be rushed to the emergency room.

  • When others fall down or need your help you are strong enough to help them out

  • By simply focusing on that healthier lifestyle you INSPIRE your spouse, kids, and friends to do the same and health spreads without you even pushing it on anyone. You become a positive game changer for others.

So go on.... Be selfish!

- Robin Mungall, NSCA CPT

Helping You Live A Healthier Lifestyle In A Body You Love
Robin Mungall Fitness
www.rmfit.com 
780-554-9569

Don't Be So Hard on Yourself!

Don't be so hard on yourself!


Oh No!

You tried to get into better shape and failed again... for the 7th time? Wow, tell me more about the inner strength and determination you posses to have been able to get back up at least 6 times already.

That’s impressive! Watch my 1 minute message that might be just what you needed to hear today :) 

Maybe you've failed more than a few times at getting into shape and staying there. Here's a mindful way to think differently about it. #robinmungallfitness #st.albertfitness #confidentlystrong

- Robin Mungall, NSCA CPT

Lasting Results for Real People
Robin Mungall Fitness
www.rmfit.com 
780-554-9569

Mind Your Gaps

Want to get into shape?

Don’t know where to start? 

Mind Your Gaps!

The fastest way to make changes is to first become aware of your gaps and then work on them in a strategic way until they’re no longer a gap.

One example of a big gap when it comes to getting back into shape is getting consistent with regular workouts. It doesn’t have to fancy or even the “best”. Right now your gap is to just start doing something simple, safe and actionable.... as in something you will actually do. You can worry about dialling it up as you progress. 

Another example is specific to weight loss. Most often a big gap is portion awareness. Simply be more aware of the “dose”. Manage that better with consistency and you’ll fill in that “gap”. 

- Robin Mungall, NSCA CPT

Lasting Results for Real People
Robin Mungall Fitness
www.rmfit.com 
780-554-9569

The Tale Of 3 Shoes...

The Tale Of 3 Shoes... And 100lbs Weight Loss. 

A few years back I had a client who lost over 100lbs and did it in a sustainable way. Now you and I both know losing that much weight is a game changer. But so is losing 15lbs, 30lbs etc. Because it's almost never just about the weight, it's about the feeling you get. The feeling of accomplishment, the feeling of confidence in yourself, the improvement of health and vitality. 

But where do you start with your journey, how does one make the transition without doing something extreme? 

I would like to share that tale with you in this short video

I hope it inspires you. Have a wonderful week! 

 

- Robin Mungall NSCA CPT

Lasting Results for Real People
Robin Mungall Fitness
www.rmfit.com 
780-554-9569

Pushups, Hot Wings, and Hand Grenade

Pushups, Hot Wings, and Hand Grenades

I've been wanting to write about this for a long time but couldn't quite figure out how to word it. Then I realized the key to writing this piece was in the title. I'll touch on that key in a just a little bit. 

This piece was first written for my newsletter which I was a few days behind on. Needless to say it's been busy with family and a growing fitness business. Finding time to write was a challenge this particular week but then it came to me what I should write about.

Today I want to share with you one of my philosophies in fitness that's maybe a little off the cuff but still a valuable lesson to learn especially if your efforts to look move and feel better are stressing you out.

The idea of having the perfect diet or workout plan is being pushed everywhere I see in the media. "If you aren't doing it all right, then you suck" seems to me the hardcore message everyone is used to. I think taking in this advice if you aren't gearing up for a photo shoot, a high performance sporting event or a physique competition is sending the wrong message. Let me be blunt, you don't need to look for the perfect diet or workout program, you just need to look for the next step forward. Look for the process, look to get something done in a way that you enjoy it. Forget perfect! 

A few years ago I came to the realization that I too was getting swept up in the perfect health message and found myself feeling stressed out and negative about my body, my eating, hell it was crushing my confidence too. Once I realized that I remembered that you only have one life to live and striving for perfection is honestly a dumb thing to be in pursuit of. So I created a philosophy for myself that allows me to enjoy progressing with my health and fitness goals while ditching the restrictive nature of seeking "perfection".  I much rather do some pushups, go eat some hot wings once in a while and like a hand grenade be "close enough" to my target of what being healthy means to me. And you know what, it's worked out very well for me. I actually enjoy working out because I do the activities that I like to do like strength training and golf. When I go out for wings I am not ashamed, I'm not "cheating" on my diet, it IS PART OF MY DIET. I'm keeping a nice balance of somewhere in the 80% range and I'm happy with it because I can live a healthy life without restriction. I'm not perfect... but like a hand grenade the impact of what I do for my health is great even by being close enough.

- Robin Mungall NSCA CPT

Results One Habit At A Time
Robin Mungall Fitness
www.rmfit.com 
780-554-9569

Stay on Track this Halloween

Stay on Track this Halloween

Happy Tuesday!

Tomorrow is Halloween and perhaps you will be sneaking a few little treats here and there for the next few days. My advice for you if you choose to eat those little extra treats is to go low on your starchy carbs and caloric beverages on those days to balance out the calorie content :) 

Aside from that, when we talk about weight loss of course portion control is number 1. But our irrational brains can get in the way which is why it's hard to do especially if you are just winging it. 

So even if you re being more portion aware, here are 3 other things that can help you be successful. 

1. Record You Intake & Behaviours 
 I see a lot of people logging their weight on the scale or taking waist measurements which is all fine and good. But this usually ends up in tears unless you put your focus on recording the actions you can control. You can't control the numbers shown on the measuring tape, you can only control the amount of food you eat and your system/structure of eating behaviours. 

I suggest tracking what needs to be changed. If you are trying to eliminate night time snacking or at least switch it to something healthier and lower calorie, then track that until you have a handle on it. Whatever behaviour you need to change in order to cut calories from your diet or increase movement in the day, that's what you track. Just keep it to 1-2 things at a time so you don't dilute your focus. 

2. Sleep
Sleep plays a big role in weight loss. Your body goes through metabolism processes as you sleep and works to balance your hormones and of course helps you be well rested which promotes a more energetic day (you burn more calories as a result).  You are more prone to poor food decisions and sugar cravings when you are tired and of course if you fight going to bed you might be the person who eat because they are tired instead of just going to bed. 

3. Manage Stress
We can talk all day about how much you should eat, how to eat and what to eat... but when the stress train runs you over, what do most of us do? We comfort/medicate ourselves with cookies, ice cream, chips and poutine and... well you get the picture. 

Look there is no way around being stress free, anyone who says they are stress free are either fake or delusional. We all experience stress, but how we manage stress makes a big difference to our health and when it comes to weight loss extra calories to comfort ourselves won't help. 

Learn zero calorie solutions to manage your stress. When you feel yourself getting worked up due to extra stress, stop and take a moment to breathe slowly and deeply. Seriously a change in your respiration is the first physical response to stress. You can manage your stress on the spot with this first counter measure. From there look to do something constructive for yourself rather than destructive. 

Do you have any tips and tricks that have worked for you to lose weight in the past? I would love to hear about it. Send me an email rob@rmfit.com and tell me about it. 

Have a Happy Halloween this week :) 

- Robin Mungall NSCA CPT

Results One Habit At A Time
Robin Mungall Fitness
www.rmfit.com 
780-554-9569

3 Exercises For Perfect Posture

3 Exercises For Perfect Posture


Poor posture hurts! Plain and simple. From low back pain, to neck stiffness, low energy and even loss of inches of the vertical nature, and for those of us who are already vertically challenged (raising my own hand) we can’t afford to give up any more because of bad posture.

As most of my clients are 40 years old and up, over the years I have been able to make myself look like David Copperfield in their eyes by fixing their posture and in turn many of those aches and pains I mentioned above. The secret? Well first I identify why your posture is poor then I program exercises to help that.

Typically poor posture is due to 3 issues that are happening in combination.

  1. Low core strength

  2. Poor mobility in the hips and spine

  3. Lack of use of the mid back muscles

Today I want to share with you a 3 exercise workout that you can do every day to improve those issues. The workout is also the first workout in my upcoming Fit For Christmas 60 Day Online Program that starts October 20th. Enjoy.

Watch: Perfect Posture Workout

- Robin Mungall NSCA CPT

Results One Habit At A Time
Robin Mungall Fitness
www.rmfit.com 
780-554-9569


Stop S.A.D. With Exercise

Stop S.A.D With Exercise

Well it’s that time of year again, the days are getting shorter and catching enough sun rays for positive health is only going to happen on your winter destination vacation.

It’s around this time of year when seasonal affective disorder (SAD)  starts to ramp up, especially here in Alberta. Why is that important? Well if you suffer from it you will know that your mood is more depressed, your energy levels are lower and you have a general feeling of malaise which can lead to lower metabolism, lower strength and lower quality of life.

The good news is, there are plenty of actions you can take to reduce or even eliminate the effects of SAD. Including exercise, spending time in full spectrum lighting, making sure your keeping up with the right amounts of vitamin D and doing things that reduce stress.

Being a fitness expert, I’m going to share with you some simple tips you can do to use exercise to your advantage to combat SAD.

  1. Schedule in 30 minutes a day for exercise. In general 2-3 days of resistance training and 4-5 days of cardio/yoga/walking which ever you enjoy. Resistance training a few days a week however is a must, as working your muscles maintains your bones, strength and muscles mass which are keys for both circulating blood flow and keeping your metabolism up.

  2. When you are doing your resistance training try to workout at an intensity that is about a 5 - 7 out of 10 in terms of difficulty, you should finish your workout feeling like you could have done a little bit more.

  3. Aim to improve your active living movement until you are over 8,000 steps or 45 minutes a day most days of the week. If you are already there, during the winter months stay on top of it.

That’s it. Pretty simple. If you need a resistance workout to help you get started at home, here is a simple one.

CLICK HERE TO SEE THE WORKOUT

- Robin Mungall NSCA CPT

Results One Habit At A Time
Robin Mungall Fitness
www.rmfit.com 
780-554-9569

Motivation Is Not The Key

“I just need some motivation”

If I had a dime for every time I heard someone tell me that I would probably have more money than Oprah.

Motivation is like a wave, it builds for a short time then peaks and finally disappears back into the sea. In other words it comes and goes. If you rely on the wave of motivation in order to get up and start exercising you are unlikely to maintain any kind of consistency. You will be constantly be controlled these waves and fall into the yo-yo of being a little bit more fit and then back to where you started. With each passing wave you start to feel in less control until one day you just give up (usually 19 years for women and 9 for men).

Think about exercise as you would brushing your teeth. It doesn’t matter if you have a good day, bad day or are really rushed in the morning, like clockwork you brush your teeth nearly every morning. It doesn’t require waves of motivation to do it because it’s a habit. That’s where you need to get with exercise if you want to get results that matter and that last.

But how do you do this?

Here are a few simple but important steps that have nothing to do with waiting for motivation.

  1. Find your deepest reasons why you want to exercise. Why is it even important to you? Everyone has their reasons, it has to mean something to you that provokes some sort of emotion. Go deep into it. Saying “I exercise to lose weight or feel better” isn’t enough. Why is that important to you? Go deep into it and be specific. In that why discovery you will find all the “motivation” you need.

  2. The exercise you did in tip 1 above… WRITE IT DOWN and review it daily. At first reviewing it will be easy, but after a few weeks it will get annoying, stick with it because every time you review it your subconscious is taking notes that this is important and it makes it easier to stay consistent with exercise.

  3. Schedule your workouts in your calendar and remember you are a VIP! Treat your appointments with exercise as VIP treatment, after all this is your health we are talking about. Even if it’s 10 minutes, schedule it in and check it off.

  4. Days you feel worse than usual employ the 5-4-3-2-1 method. In your head or out loud countdown from 5 to 1 and like your would say “blastoff” if you were a rocket, physically get up and put your shoe on. Chances are good once you have done that you are going to get your workout in. Countdown and do nothing, well, now you are in a battle with willpower, and that’s not the best tool either.

Do you have any tips that get you to stay consistent with exercise? Let me hear them.

 

- Robin Mungall NSCA CPT

Results One Habit At A Time
Robin Mungall Fitness
www.rmfit.com 
780-554-9569

Top 4 Weight Loss Mistakes

Top 4 Weight Loss Mistakes

Everyone makes mistakes, it’s part of being human, and when it comes to the wacky world of weight loss mistakes are plentiful. But try not to be too hard on yourself because most people are making the same ones you have made and maybe are making right now. Let’s see if I can help you avoid making any more with this list of top 4 weight loss mistakes.

 

Mistake # 1 Eating “Diet” Foods

It’s easy to gravitate towards foods that are marketed as “healthy, sugar free, low fat or low carb” however many of these foods are not any better or worse, provide no nutritional value whatsoever. Low fat for example is often filled with sugar while low carb is often high in fat. Veggie “chips” while low in everything, provides no nutritional value and provides little satiety meaning you will be just as hungry if you ate nothing. It’s also easier to overeat these types of foods because we think it’s healthier. The best foods to eat for fat loss are your whole natural foods like veggies and lean protein. Fibrous foods and high protein foods increase the thermic effect (how many calories it takes to turn food into fuel) and make you feel full for longer with small portions.

 

Mistake # 2 Trying To Change Everything At Once

I get it. We live in a fast paced world where things change in almost an instant. That cell phone you bought yesterday is already out of date, your kids first day of school was just yesterday and now they are asking for the car keys. You jump on the internet everyday and see people making amazing body transformations and think you can just change everything like they did and be the next transformation. But in reality, the human body is still rather archaic and doesn’t like to make huge changes so rapidly, and that goes for your brain as well. It becomes too overwhelming for most people and by week 8 you’ve gone completely off the rails deeming yourself a failure, when in fact you are just a normal human who’s only mistake was your strategy. Instead of doing everything at once, make small changes that you can confidently stick to. For most people that means one or two changes every month. Oh and those amazing transformations? Often they are either the exception rather than the norm or they did it with small changes, you just never got to see that part of their story because …. Well…. It doesn’t sell.

 

Mistake # 3 Going To Extremes

Think you have to cut out carbs, never drink a glass of wine again, go “30 days without sugar”, workout until you want to puke or do some weird “cleanse” to lose weight? All of these things are “shiny objects” that attract your emotional state of wanting to lose weight NOW! But weight loss of the permanent kind is not about going to some extreme measure for a temporary drop on the scale that you could never keep up with. These tactics won’t serve you long term and can often be harmful to your health. Instead think about your lifestyle, the movement you do each day and how you are eating and planning to eat. Every morning ask yourself “how can I make this a little better?” That’s the game you are in and the more consistent you are at being a little better the more the results will come and they will also stick around for the rest of your life.

 

Mistake # 4 Focusing On The Finish Line

Most people look at weight loss as something they want to get over and done with a quick as possible and when it’s over they can get back to “normal”. I call this the “dieter” mentality and it almost never serves you well. Focusing on the outcome as though it is an end point of the journey misses the point and you either end up with minimal results or becoming the classic “yo-yo dieter for 20+ years”. Instead of focusing on the outcome think of you weight loss goals as you would your favourite song. You aren’t waiting for the song to be over, you are enjoying it in the moment as it’s playing. The habits you have to do to lose the weight permanently are the same ones you have to do to maintain that, so focus on those actions and “enjoy the music”.


 

Which of these mistakes have you made? How will you approach your weight loss goals differently after reading this? I would love to hear about it, feel free to email at rob@rmfit.com and tell me about it.

 

- Robin Mungall NSCA CPT

Results One Habit At A Time
Robin Mungall Fitness
www.rmfit.com 
780-554-9569

Go Beyond Skin Deep

Go Beyond Skin Deep

Most people want to be stronger, leaner, have more energy and be more flexible and pain free. At some level you want all of these goals or at least two of them. But it’s hard to make progress at times for various reasons, but one of those reasons is often what’s going on between the ears.

When I talk about goals with clients the first thing they talk about is what they can see either in the mirror or in their physical performance or both. But it always goes beyond skin deep. As I continue to probe with questions we get into the truth of it, we get into their deep reasons why weight loss, or being stronger or having more energy is important to them. It usually comes down to being able to do things in their lives that improve their confidence and quality of life in some way.

This is extremely important because those deep reasons “why” are what will motivate you to keep going when the going gets tough… and it will get tough, making a change always is.

I want you to think about your deep reasons why you want to get into better shape. Have that conversation with yourself, get to the deep emotional reasons why… I’m guess it doesn’t have anything to do with a number on the scale. Once you know those deep reasons why, make that the measuring stick rather than a scale or how many pushups you can do. Sure those things are nice to see change, but you will no longer be rules by those numbers, instead ask yourself if you are getting closer to or achieving those deep reasons why as that is far more important to feeling fulfilled in your fitness goals and the actions you are doing to reach them.

 

- Robin Mungall NSCA CPT

Results One Habit At A Time
Robin Mungall Fitness
www.rmfit.com 
780-554-9569

Do This Workout Anywhere, Anytime!

Do This Workout Anywhere, Anytime!

Earlier this year on May 1 I launched a free group on Facebook called Andy's Workouts in honour of my grandfather Andy who taught me to value living a healthy lifestyle and to enjoy it. 

Today I wanted to share the original workout that I did many times with my grandfather as a child. 

This workout of 3 exercises can be done anywhere, anytime and can take as little as 2 minutes. In the video I also provide modifications to each exercise so that all levels of ability can participate and learn healthy functional movement. 

CLICK HERE TO GO TO THE VIDEO

If you would like to join the Andy's Workout group simply search on Facebook for Andy's Workout and ask to join and I hope it's a catalyst to help you :) 

Thanks

- Robin Mungall NSCA CPT

Results One Habit At A Time
Robin Mungall Fitness
www.rmfit.com 
780-554-9569

Your Questions Answered! May 2018

Your Questions Answered

Over the weekend I had the pleasure to receive some questions about health and fitness from you. 

I have answered them in video form. Enjoy!

Question 1: I'm trying to lose weight, do I need to eat 6 times a day?
Answer: CLICK HERE TO FIND OUT

Question 2: What core exercises burn the most belly fat?
Answer: CLICK HERE TO FIND OUT

Question 3: I'm a woman over 50, is lifting weights dangerous for me?
Answer: CLICK HERE TO FIND OUT

If you have any more questions, I would be happy to answer them. There are no silly questions and you don't have to give me your name if you wish to be anonymous.

Send your questions to rob@rmfit.com  

Thanks

- Robin Mungall NSCA CPT

Results One Habit At A Time
Robin Mungall Fitness
www.rmfit.com 
780-554-9569

The NEAT Secret to Fat Loss

I hope you had a NEAT weekend! I know I did and I’m happy I did. Now you may have noticed that I used the word NEAT in all caps. No, no it’s not because I think it’s the greatest word to say in the English language, that word is boing (seriously you can’t say it without thinking about something fun) but I digress.

In fact NEAT is an acronym for possibly the most underrated element in your fitness and healthy lifestyle repertoire. It is also one of the most important ones.

NEAT stands for Non Exercise Activity Thermogenesis

Basically NEAT is the energy you burn through activities in the day that aren’t associated with formal exercise sessions. Yes going for walks, moving furniture, mowing the lawn, chasing after a 19month old son… running as fast as you can to the change table after his diaper gets… well you know; are all good forms of NEAT. Now before you roll your eyes and brush off yet another “active living” article, think about the impact of NEAT on your lifestyle and your waistline.

NEAT can account for a large amount of calories burned day in and day out, year in and year out with painless effort.

We know that these days high intensity interval training is all the rage, and for good reason, it burns lots of calories in a relative short amount of time. The problem is that you have to work your fitness level up to a point where high intensity interval training is effective enough to produce a desired effect. The other downside is that it can exhaust you so much that you actually move less through the day basically nullifying the calorie burning effects of the workout. While NEAT when applied can painlessly increase the amount of energy your burn, and of course if you can do both you have a super burn tandem.

One other thing that NEAT does better than any other form of exercise is that it seems to have very little effect on hunger compared to high intensity interval training which is important if you are eating less calories in order to lose fat.

For the next two weeks be aware of just how NEAT you are and look for ways to improve so you can burn more calories and gain more stamina day in and day out and have your health and your waist line thank you for it.

Here is an example of a High NEAT day.

Wake up in the am. Have breakfast; take the dog for a short walk (10minutes)

Take 4-minute stretch break at work every hour (set a reminder on your phone, do it with a work mate)

Every “smoke” break your co-workers have, give yourself a “health” break and move

I know working through lunch seems like a good idea, (maybe today will finally be the day that working through lunch = getting caught up…. HAHAHAHAHAHA) Instead make lunch time, mobility time or walk and laugh time with co-workers

Take the stairs, not the elevator

Learn to dance, go out on a mini “city adventure or hike” Learn to garden, every commercial break or break between binging on Netflix, get up and MOVE.

And on the weekend, you have plenty that you can do to move more especially during these summer months.

If you are a numbers person get yourself a fitibit® pedometer and aim for 8,000+ steps a day.

There are so many ways to be NEAT. It’s easy to do and when done consistently in a way that’s mostly fun for you, the more effective it will be.

P.S.

Next week I'm busting some myths about fitness and health. I have room to fit in two more questions, if you would like me to "clear the air" on a particular subject, send me an email rob@rmfit.com.

Thanks

- Robin Mungall NSCA CPT

Results One Habit At A Time
Robin Mungall Fitness
www.rmfit.com 
780-554-9569

Stay Hydrated, Lose Inches (5 Tips)

Stay Hydrated, Lose Inches (5 Tips)

Finally it seems that summer is upon us. The time for sipping on a cold drink on a patio, BBQ’s with friends and family and more outdoor activity is going to be a big part of life for the next 4 and maybe even 5 months. 

This time of year also calls for more awareness around staying hydrated while out and about. I always tell my clients, “master hydration and you get a winning situation for your health and your waistline. 

Here is the laundry list of benefits from getting enough fluids in:

  • Regulates Body Temperature
  • Lubricates Joints
  • Moistens Mouth Nose & Eyes
  • Protects Organs & Tissues
  • Helps With Bowel Movements
  • Key Component To Kidney & Liver Function
  • Carries Nutrients & Oxygen to blood cells
  • Helps to dissolve vitamins and minerals so the body can absorb them
  • Help manage appetite

Naturally you can see there are plenty of great health benefits to getting in the right amount of fluids. But how does that help your waistline?

For starters, drinking more zero calorie fluids helps you to feel more full between meals making you less likely to snack. Also sipping on fluids during a meal makes you more likely to eat less. 

It’s pretty simple, but I also give my clients a guideline to strive for and defined a protocol for mastering hydration. Here it is:

  • Drink enough water each day so your urine is pale yellow to nearly clear most days. (Usually 8-14cups for most people, but it varies from person to person and day to day based on activity level, how much fruits and vegetables you eat, having soup and cereal etc.  So work on finding your optimal level, mine is 14-16 cups a day.
  • Consume 4 or less total cups of calorie containing drinks in the week.

Note: If you normally have 1-2 cups of coffee or tea with 1 sugar and 1 cream or less, you can count that as a non-calorie drink.

And finally, if you need some strategies to get more fluids in the day here are 5 battle tested tips:

HOW TO INCREASE WATER INTAKE

1. Have 1-2 cups with each meal

With each meal take sips in between bites. This also helps with slowing down your meal. Or simply start or end your meal with a big glass

2. Set an alarm

Set your alarm to go off at certain intervals in the day as a reminder to drink 1⁄2cup to 2 cups of water. Popular times in the past are: 9:30am, 1:45pm, 3:30pm

3. Carry A Water Bottle Around

Get yourself an eco-friendly water bottle that you can sip on during the day. Depending on the size, tie some elastic bands over the bottle and remove an elastic each time you drank all the water and had to refill. This reminds you of how much you had and how much more you need to drink.

4. Add Flavor For Variety

Adding citrus, fruit or cucumber and mint to your water is a great way to add some variety and give you an extra kick of nutrients at the same time.

5. Weed Out The Liquid Calories

If 4 Cups or less of calorie drinks is too hard, start with weeding out a little at a time. A “Tall instead of a Grande, 1⁄2 a can instead of a full one etc.

Start tracking how many cups of fluids you have in a day and how many of those are from calories and look to improve how many zero calorie drinks you have and lower the calorie containing beverages and enjoy the summer. 

If you’d like to know how to make sure you drink more water, especially to help you achieve your fitness and weight goals, I have created a special 1 page hydration tip sheet for you.

If you would like to have it, simply click here to download.

 

- Robin Mungall NSCA CPT

Results One Habit At A Time
Robin Mungall Fitness
www.rmfit.com 
780-554-9569

Andy's Workouts, Beta Edition

Andy's Workouts, Beta Edition

"Today we are going to do an Andy's Workout." 

Those were the words that drew curious expressions on every clients face this week as I had something special in store for each of them. 

"Who's Andy?" my clients would ask.

I would direct there attention to the three bronzed photo's hanging in my studio. 

Robin-Mungall's-Grandfather-Andy-1.jpg
Robin-Mungall's-Grandfather-Andy-2.jpg
Robin-Mungall's-Grandfather-Andy-3.jpg

"This is Andy... My grandfather and a man who serves as a constant inspiration in my life." 

The photo's were taken back in the mid 1930's (1934 I believe). They show my grandfather (Andy) and his friend during one of the athletic shows they performed back in the day. 

They would paint themselves in gold and put on a display of athleticism, strength and grace. It wasn't about bodybuilding or being sexy it was about being fit and healthy. 

Aside from being very fit, he was also a charitable family man with great integrity, an entrepreneur and recipient of Canada's Citizenship Award 13 times, and he loved chocolate even more than me. Not one day went by where a half eaten chocolate bar couldn't be found in his pocket. 

Growing up, he was my biggest role model. One of the things that he impressed on me was the importance of fitness, and through example I learned a few simple things to stay fit. 

When I would visit my grandparents in the summer I would wake up in the morning and catch my grandfather doing a little bit of exercise in the morning. 3 exercises to be exact. Before doing anything else he would get a little something done. It took 5 minutes maybe. Then some days he would do those exercises again just before lunch and I would do it with him. He would tell me that it's important to do some exercise everyday and make your muscles move. 

Nowadays as a fitness professional I reflect on those times with more thought than just a fond memory, it's something that I should be sharing with the world. Especially for anyone who is feeling stuck or struggling with getting something going. But mostly for anyone who wants to live a healthy lifestyle. 

So over this past week with clients I took them through a series of simple to do exercises that they could do anywhere, anytime. You could use these workouts to just do a little something in the morning, and repeat them (if you wanted) at lunch and when you get home from work and before bed without it being "gruelling". You could do it just once a day to supplement your gym workouts, or as part of an active and healthy lifestyle where things like bone density and muscle tone are important to you. You can also use the same movements in the gym and add dumbbells to them and make it a full workout. 

I loved sharing these workouts and seeing the look of satisfaction on my clients faces as a solution to some roadblocks around being consistent with exercise. 

So I'm going to continue sharing that feeling with you by opening up the opportunity to do Andy's Workouts for Free. 

- Feeling stuck and not doing any exercise? Andy's Workout is For You

- Want a supplement to your current workouts? Andy's Workout is For You

- Concerned with maintaining mobility, bone density or muscle tone? Andy's Workout is For You

- Having a hard time getting motivated to make lasting changes in health and fitness? Andy's Workouts is for you! 

So here is what I propose:

Starting First Week of May 1st Thru September 30th I would like to take some people in a private online (and possibly in person workshop) and teach you the Andy's Workout System (Beta Edition) complete with healthy lifestyle coaching doing things the way Andy did them. 

Here is what to expect:

- Complete an Andy's workout everyday (minimum 1 set of 3 exercises) 

- Private Facebook Group (This is how I can deliver instruction to everyone in the group)

- Lessons in eating healthier

- Lessons in active living

- Lessons in healthier mindset for confidence and self esteem

- Lessons in better sleep

- Lessons in self-motivation

- Support and Accountability

- Your health and fitness questions answered

- Chance to win prizes (random draws plus grand prize)

Now I am literally just throwing this group together, which is why it's going to be free, but as with everything I do, I will be bringing my coaching skills to you online. 

This is not for you if you don't want to put in any work, don't want to make changes in your health, are expecting some strange fad diet or are expect to be perfect. 

You have to be prepared to take small action, feel good and embrace the progress mindset over the "perfectionist" mindset. 

You have to be reasonably injury free (we all have that one wonky knee or stiff back) and if you have any health issues you must always get the ok from your doctor that it's ok to participate in any exercise program. 

You have to be under the age of 80 and have a Facebook profile to participate currently.

Let me know if you want to be put on the list to join the Beta Edition of Andy's Workout Program!

One more thing:

If you document your workouts and stay accountable to the program for at least 129 of the 153 total days you will be entered into a draw for a special prize! 

Thank you and I look forward to helping everyone who joins live a healthier lifestyle.

 

- Robin Mungall NSCA CPT

Results One Habit At A Time
Robin Mungall Fitness
www.rmfit.com 
780-554-9569

How To Have Better Skin, Lose Weight And Gain Energy

How To Have Better Skin, Lose Weight And Gain Energy.

Here’s a hint: It makes up 60% of your bodyweight. And you need to keep replenishing it!

It’s no secret that you MUST drink a fair amount of water every day.

Since you also lose large amounts of water every day through urination, bowel movements, perspiration, skin evaporation, and breathing, you need to replenish what’s lost or you’ll become dehydrated. In fact, your brain triggers your thirst mechanism if you don’t replace water quickly enough.

PS - Even though it’s a liquid, if you drink alcohol, it interferes with the communication between your brain and your kidneys, sometimes causing you to excrete too much fluid. That’s why you may feel thirsty, even if you’ve drank alcohol.

Many people like the idea that drinking a lot of water can help you lose weight. Be aware though, that drinking water doesn’t directly lead to losing weight, but it’s often a side benefit.

Indirectly, when you drink more water, you’re less likely to eat more calories. Fewer calories also usually means eating less sodium, saturated fat, bad cholesterol, and sugar. In fact, according to WebMD, one extra cup of water a day will save you 68 calories. Three extra cups will save you 205 calories, which is as many calories as you would burn by walking 5 KM.

However, don’t think you can eat more, or sit on your butt more, just because you’re drinking more water. It simply means you’re filling up on water instead of on food.

Another way to help you lose weight as a result of increased water intake is to choose foods with higher water content - such as fruits, vegetables, broth-based soups, oatmeal, and beans - that are healthier and more filling.

When you’re exercising, you have to be intentional about replacing lost fluids with water. In addition to slaking your thirst, you also energize your muscles. Strenuous exercise can deplete the electrolytes in your cells, which leads to muscle fatigue. To perform at your best, drink more water!

Want to keep looking young? Your skin contains a lot of water and will begin to look dry and wrinkled if you don’t stay hydrated.

And let’s get “down and dirty” to talk about how important water is for removing waste products from your body.

Your kidneys need plenty of water in order to clean out and eliminate toxins and waste. When you don’t have enough water in your system, urine concentration, colour, and odour increase because the kidneys hold onto it longer. And kidney stones are often a result of not drinking enough water.

Feeling constipated? If you’re not drinking enough water, your colon pulls water from your stool to remain hydrated… and you end up with constipation. Drink water and eat fibre to keep things moving!

In addition, adequate hydration:

●      Keeps your temperature normal

●      Protects all your tissues and organs

●      Lubricates your joints

But not everyone loves to drink water. So how do you make sure you drink enough?

 ●      Squeeze in a little fresh lemon, lime, strawberry, or cucumber. Mix up the flavors in your water bottle and add variety to your life!

●      Drink water with every meal

●      In fact, drink water BEFORE every meal and fill up your belly before sitting down

●      Carry around a refillable bottle of water - keep one in your car, in your bag, at your desk, etc. - and refill it with fresh whatever whenever you get a chance. (Side note: washable refillable bottles not only save you money, but are also MUCH better for the environment than disposable plastic bottles…)

●      Eat more fruits and vegetables that are high in water content

If you’d like to know how to make sure you drink more water, especially to help you achieve your fitness and weight goals, I have created a special 1 page hydration tip sheet for you.

If you would like to have it, simply click here to download.

 

- Robin Mungall NSCA CPT

Results One Habit At A Time
Robin Mungall Fitness
www.rmfit.com 
780-554-9569