Nutrition Blog

The Fall Season Is Here - Keep Active

It’s my birthday month so it always feels like a new beginning and how to prepare for that. When it comes to fitness your results aren’t just about the actual workout itself. It’s also very much about what you do before and after your workout.

Preparing To Workout - Let’s break that down

1- Drink water! Before, during, and after. You absolutely must stay probably hydrated

2- Eat a small serving of healthy carbs and a healthy protein before your workout. You must have fuel to burn.

3- Warm-up for 10 minutes before your workout. Working out cold can cause injury.

4- Keep proper form on every exercise, on every rep, on every set, ALWAYS!

5- Cool down after. Bring your heart rate down slowly.

6- Stretch out after for flexibility, to keep your muscles from getting tight and help with recovery.

7- Eat a healthy carb and a healthy protein after for recovery.

8- WATER

Addition Pro Training Tip:

What you eat is essential to your fitness journey. Pay attention to how you feed your workouts. It’s the key difference in your results🌟

Remember if I can be of help to you on your fitness journey, let me know.

Happy training everyone 💪🏻

💜Rebecca Heck
Certified Personal Trainer
Certified Yoga Instructor
Certified Institute of Integrative Nutrition Health Coach
Award Winning Fitness Universe Competitor

Welcome to June with hopefully lots of warm weather and sunshine ☀️

My sincere hope is that we are all starting to get back to some semblance of life as we knew it before the lockdown from the Chinese Covid-19 Virus. It’s now more than ever important not to let up on taking care of ourselves as we are in between opening up the country, waiting on medical treatments to help us.

As we get outside and around more people we may feel a mix of enjoying our long lost freedom with a mix of concern.

I think that’s to be expected. However it’s very important we don’t allow ourselves to be super anxious, worried, and scared. These emotions can definitely affect our immune systems in a negative way. Increasing Cortisol levels and that fight or flight feeling keeping us on high alert.

Avoid allowing your mind to wander off too far into a deep dark place that are paralyzing and keep you from moving forward with your life.

Statistics are showing rises in depression and this greatly concerns me.

Of course it’s normal to have a higher level of concern here with everything going on, the constant, sometimes conflicting news and wanting to keep ourselves and loved ones safe. Finding the balance between an all out panic attack and taking this all to lightly, there’s a place in the middle of the pendulum where we can take the proper precautions while living our lives in harmony with others.

As a health coach I help clients find that balance.

Here are a couple tips:

• When you sense that overwhelming feeling coming over you, STOP
• Take 7 big deep breaths
• Inhale fully
• Hold it for 4 counts
• Exhale fully
• Completely focus on your breathing and nothing else. 
• Visualize the breathe going through you and completely focus on it!
• It will relax you and help you keep things in perspective.

Next, Think about 3 things in life that you are grateful for and send all your attention to those amazing positive thoughts. Stay thankful for all the good in your life . Focus on it with all your attention and then smile 😊 it releases feel good hormones that relax the body.

Next, Smile! Smile a big SMILE! It will make you feel better😃

I hope this helps everyone stay in a healthy positive state of mind!

Have an amazing June!

Sincerely
Rebecca Heck
Certified Personal Trainer
Certified Health Coach with The Institute of integrative nutrition
Certified Yoga Instructor
Award Winning Fitness Universe Competitor

Hi everyone Rebecca Heck here from Impact Fitness.

Welcome to September! Now that the kids are all back to school it’s time to start scheduling those workouts.

I literally mean putting them in your calendar like every other important appointment that you would stay true too. Don’t allow your health to fall into the “optional” file of a busy life. If you’re looking to keep up with that every crazy schedule you’re juggling then your fitness routine is a must. That said, what’s the best way to organize that fitness schedule. 

Let’s break down scheduling your workouts!

First, if you're doing your weight training and cardio in the same time frame then weight train, and then followed by Cardio

If you’re an early morning cardio person then just put a few hours between your morning cardio and your weight training if your planning on doing both on the same day. Schedule your week for a minimum of 3 weight training sessions and 3 cardio sessions. You by no means need to do them back to back unless that schedule works best for you.

What you’ll realize as you stay true to your fitness schedule is more energy, strength and overall better wellness to help you keep up and conquer everything else you have going on in your life!

Strong body ~ Strong mind ~ Strong life

Looking for personal coaching to reach your fitness and health goals. Contact me for a consultation......
513-708-5936

Looking for a premium skin and hair care option? I recommend Monat, the products are all exceptional, naturally based products. 

Happy Fitness September to all!

Rebecca Heck
- Certified Personal Trainer
- Certified Institute of Integrative Nutrition Health Coach
- Certified Yoga Instructor
- Award-Winning Fitness Universe Competitor

Hi, Rebecca Heck here from Optimo at Impact Fitness.

Here we are in September wondering where the summer went. As we are full-blown back on our work/school schedules, the shift from the relaxed summer can put extra stress and pressure on us. However, the stress we put on ourselves can be detrimental to our health.

I’m going to share a few options to help overcome that overwhelming feeling.

First when you feel that stress happening then ask yourself..... “ Is this situation really worth my attention “ or “Am I willing to allow this scenario to ruin my day”

It’s important to realize if we allow others to decide how we feel and react then we give away our ability to choose our mood for ourselves. We can’t control everything that happens to us. However, we can control how we react to it.

How to deal with the on-slot of daily stress?

1) Before saying anything, close your eyes and take 10 deep breaths.

I know it sounds too easy but this does wonders for stress reduction.

I suggest starting the day with this breathing technique to allow for the perfect beginning of stress-free day.

First thing in the morning while laying down. Keep your eyes closed. Inhale through the nose, then hold the breath for 4 seconds, then exhale out the mouth. Repeat this 7 times.
Then take a deep inhale through the nose and hold the breath as you tighten all the muscles in the body. Hold that 5 seconds then release the muscles and exhale out the mouth Repeat 5 times.

After that “ Smile”
Smiling releases good feeling hormones and literally makes you feel better and happier, even if you fake smile, it still works ????

Hope this helps everyone start out with a happier less stressful day!!!

Happiness Rules!!!

Have an “amazing” day - every day.