Recently a client asked me if I think “ambition” is a bad thing. What a great question!

“Ambition” has a political origin relating to candidates soliciting support for office. They want us to prefer them over the other candidates. One may say of another, “He has political ambitions.”. Of course, that can be a noble goal. The issues are motives and the conditions of the heart.

You see ambition can spring forth from both healthy and unhealthy motives. Ambition can mean a desire for excellence or it can mean a desire for superiority. Nothing wrong at all to desire to do all things with excellence. However, it is a problem when we seek or have a sense of superiority. Superiority requires us to compare and judge ourselves against others. Comparisons have only two outcomes, both which are bad: that we feel superior or inferior. Worse yet we judge someone else as more superior or inferior than us. 

As your OneCrown LivRite Coach, I want to encourage you to do all things from a desire for excellence. To be the best version of you, not in comparison with others. You have been given a precious gift from God, life. God made you and loves you. He wants you to enjoy today as you strive for an even better tomorrow. Here is a simple perspective from Colossians 3:17 “And whatever you do or say, do it as a representative of the Lord Jesus, giving thanks through Him to God the Father.”

When you desire excellence in all you do, with a thankful heart that springs from a relationship with Jesus, it is honoring God with the life He has given you.

1. Eat healthy 80% of the time and indulge in your favorites the other 20%

My advice to you would be don’t live off a steady diet of cookies. It’s still crucial to eat smart and to have balance in everything that you do. There’s the famous joke, “I do everything in moderation, except moderation.” While this always puts a smile on my face, moderation is key. You’re out to dinner — order some pasta. Special occasion — have the cake. Celebrating — drink up! Day-to-day basis? Be smart. Eat organic non-processed foods. Choose colorful foods full of nutrients to heal and fuel your body. Want a glass of wine  (or two) with your beautiful, nutritious meal? Cheers to your health and sweet, sweet balance.

2. Keep healthy foods on-hand at all times

Access to quality snacks, like whole-food bars and nuts, can help keep you on track

Snacks are an important part of a healthy diet because they can boost metabolism, prevent weight gain, and provide the energy you need to stay strong all day long. Choose the wrong types of snacks, however, and you may find yourself skipping the gym for the couch.

In today’s fast-paced world, it can be tempting to choose pre-packaged goodies that are loaded with sugars and artificial ingredients that will cause you to crash and burn. That’s why it’s important to plan ahead and always have nutritious choices on hand.

Try preparing snacks ahead of time to store in the fridge and pantry. So, the next time that mid-afternoon fatigue hits, reach out for healthy snacks you already have stored and ready-to-go. This will help you stay on target with your healthy eating plan and weight loss goals.

Check out these easy healthy snack recipes!

 Peanut Butter Energy Bites

Baked Sweet Potato Chips

Honey Balsamic Roasted Brussels Sprouts

3. Fiber, fiber, fiber

Fiber helps control blood sugar, maintain healthy cholesterol, and improve digestion.

Fiber is more than just a diet buzzword, it is a crucial nutrient that your body needs to ward off chronic illnesses and achieve optimal health. Aim to consume at least 25 grams of fiber per day, filling your plate with fruits, vegetables and whole grains, as well as reading labels on your everyday food products and choosing food items with the most fiber.

4. Focus on protein at breakfast

Protein slows digestion and promotes satiety.

Protein is a building block of cells throughout the body. It is necessary for healthy skin, nails, muscles, cartilage and blood. Protein helps to build and repair bodily tissues, and it is used to produce hormones and enzymes. When you eat protein for breakfast, you will feel more energized and ready to take on your day. You are also more likely to feel full longer, which can lead to healthier eating habits and possibly even weight loss.

5. Don’t fear fat

Healthy fats help us absorb nutrients, build cells, and manage inflammation.

Fat. That single word evokes a sense of panic in many. Don’t eat the fat! Buy the low-fat—always! But times they are a-changin’, kind of. And when it comes to high-quality, nutritious and natural fats (the stuff that comes from the earth and not the packaged, processed kinds), they are nothing to be afraid of. In fact, they might just help you to better absorb certain nutrients, keep your belly feeling full and help with weight-loss—all in moderation, of course!

There are many benefits to morning exercise. The gym is less crowded, you’ll have more free time in the evening (and be less likely to cancel due to after work plans), plus you’ll be more focused and have more energy the rest of the day. One study suggests it will help you better manage cravings and eat healthier throughout the rest of the day.

It can be tough to wake up early enough to get that workout in before work or school. Not everyone is a natural born early riser but there are ways to make it a little easier to make a morning exercise habit.

1. Get enough sleep- Experts recommend 7-8 hours of sleep each night. Have a good bedtime routine to get to sleep as early as you need to in order to get adequate rest. Limit cell phone, computer, and TV use before you go to sleep so the blue light they emit doesn’t affect your slumber. If you are properly rested, it is easier to get up for that early workout.

2. Get everything ready the night before– The less you have to think about after the alarm goes off, the better. Set out your clothes the night before (or sleep in your workout clothes). Set a quick light breakfast and full water bottle out to take with you to the gym. Make it as easy as possible to start that workout (plus you can sleep longer!).

3. Get something to look forward to– Excitement will help you get up and at ‘em. It can be something simple like a new playlist or podcast to listen to during your walk, run or strength training. Find a group class that you really enjoy, or look forward to talking with a friend that you are meeting to exercise together.

4. Get a workout buddy– You will be much less likely to sleep in and skip that workout if someone is waiting for you. Plus socializing with that friend will make your workout more enjoyable (see #3).

5. Get an Intention– If you are going to wake up early to work out, giving yourself a good reason to do it could make it feel a little easier. Think about why you are making this choice. For example, “I’m waking up early to exercise so I can come right home after work and spend more time with my kids.” Or “I want to get my workout done early so I will feel better throughout the day and be more focused for work.” Or “I’m getting my workout done for the day now before life gets in the way and I am tempted to cancel.” Make sure you know your why and write it down. Go back and read your intention whenever you need motivation to get up and workout when that alarm goes off.

Ready to take control of your mornings?  I teach a 6 AM morning workout class on Monday's and Wednesday's at LivRite Fitness Noblesville and would love to be apart of your morning routine. 

LivRite Fitness has Personal Training available at all their locations. Schedule a free fitness assessment today!

I always tell my clients to drink water if they have a craving, a headache, are constipated, hungry, etc. Water is so beneficial, so easy, so free yet so easily overlooked. It’s really a no brainer (actually your brain is 90% water!!). Your body is about 70% Water makes up the majority of your blood and every cell in your body is composed of water. It should come as no surprise, your body needs water to function properly.

As with most things, the amount of water needed varies for each individual, but if your urine isn’t mostly clear or if  you have any of the symptoms I mentioned above, you most likely aren’t getting enough H2O. Some suggest 8 (8oz) glasses a day while others suggest take your body weight (in pounds), divide it in half and drink that many ounces. Listen to what your body needs.

If you don’t care much for the taste of… nothing, then you can add a squirt of lemon, a squeeze of lime, a few sprigs of fresh mint or a cucumber or an orange slice. You can even be so bold as to add a few berries or watermelon. What ever gets you to drink up. Cheers to your good health!

10 Reasons Why You Should Drink More Water:

1. Increases Energy & Relieves Fatigue

   Since your brain is mostly water, drinking it helps you think, focus, and concentrate better. As an added bonus, your energy levels are boosted and you will feel more alert!

2. Promotes Weight Loss

   Removes by-products of fat, reduces eating intake (by filling up your stomach if consumed prior to meals), reduces hunger (hello natural appetite suppressant!), raises your metabolism and has zero calories!

3. Flushes Out Toxins

   Gets rid of waste through sweat and urination, which reduces the risk of kidney stones and UTI’s (urinary tract infections).

4. Improves Skin Complexion

   Water moisturizes your skin, keeps it fresh, soft, glowing and smooth. It gets rid of wrinkles. It’s the best anti-aging treatment around!

5. Boosts Immune System

   A water guzzler is less likely to get sick. And who wouldn’t rather feel healthy the majority of the time? Drinking plenty of water helps fight against flu, cancer and other ailments like heart attacks.

6. Maintains Regularity

   Aids in digestion as water is essential to digest your food and prevent constipation.

7. Prevents Cramps & Sprains

   Proper hydration helps keep joints lubricated and muscles more elastic making joint pain less likely.

8. Natural Headache Remedy

   Water helps relieve and prevent headaches (migraines & back pain too!) Which are commonly caused by dehydration.

9. Puts You In A Good Mood

   When your body is functioning at its best, you will feel great and be happy!

10. Saves You Money!

    Water is FREE! Even if you choose bottled/filtered water, it’s still cheaper than that high sugar and fat-filled latte!

Find more great health and fitness tips from LivRite trainers.  

You probably have seen mini resistance bands around the gym.  These small circles are light, inexpensive, portable and easy to use to get a super effective workout.   The colors indicate the level of resistance which vary by brand, but generally the green is the lightest resistance, red is medium and blue is the heaviest.  They can be used for cardio, stability and strength, including both upper and lower body exercises. The workout below focuses on your lower body, especially your glutes.

Adding a mini band to these traditional lower body moves increases the impact. Not only will your workout be more effective with the band because of the added resistance, it will also help with your form and prevent injuries.    Placing the band above your knees during squats helps remind you to push your knees out, which can prevent knee pain and injuries such as strains and tears to your knee's ligaments (like your ACL).  Using the band also helps activate your glutes, increases hip mobility and because of the constant tension the band creates, has been shown to be more effective than dumbbells in some exercises. 

Perform a dynamic warm up prior to completing these exercises.  Complete each exercise 10-12 times before moving on to the next.    Complete all three then rest for a minute before starting again and repeating for a total of three rounds. 

Squat

Start with a mini band positioned just above your knees and stand with your feet shoulder-width apart.  Push your hips back and bend your knees to lower your body as far as you can, driving your knees outward against the band's resistance.  Pause, then slowly push back up to the starting position.

Side Lying Leg Raise

Lie on one side with a mini band just above your knees. The arm closer to the floor should be bent to a 90 degree angle, to support your head or place your arm all the way out on the floor and rest your head on your arm (as pictured).  Your other arm should be brought across your midsection, elbow bent at 90 degrees and palm planted firmly on floor.  Contract your abs and lift your top leg up to the ceiling, keeping your hips stacked. Maintain tension on the band at all times. Pause 1-2 seconds before bringing the leg back down. Continue for 10-12 reps and switch sides.

Hip Bridge

Place mini band just above knees. Lie face-up with knees bent, feet hip-width apart, and arms resting at sides. Press into the heels of feet to lift hips up, squeezing your glutes and forming a straight line from knees to head. Slowly lower hips back down.  Repeat.

One Leg Hip Bridge

Remain in the hip bridge position, lifting one leg so your knees are still next to each other.  Squeezing your glutes and engaging your abs, lift and lower your hips while leg remains extended.  Repeat for 10-12 reps then switch legs.

Adding a mini band to traditional lower body exercises is not only a great way to add resistance, but it helps with your everyday performance by improving hip mobilization and glute activation.  Have questions about this workout?  Ask a trainer at LivRite!  Be sure to check out all of our great leg workouts.