wellness | pg.2

Week 10: Putting It All Together

Tanja Djelevic by Tanja Djelevic | May 21st, 2012 | 1 Comment
topic: Fitness | tags: 10-week program, animal protein, bikini body, body cleanse, confidence, deep tissue massage, detox diet, detoxify, eggs, energy, exercise, fish, Fitness, fruits, fun, health, healthy, laugh, laughter, motivation, natural-cleanse, personal trainer, self confidence, spring training, stretching, vegetables, veggies, week 10, week ten, weeks, well-being, wellness, whole grains, work out, workout, Yoga

Thumbs Up Fitness Woman

Congrats! You made it to the tenth and final week of the Better Body and More Energy Challenge! I knew you could do it.

For your last assignment, I’d like to you tie together everything you’ve learned about nutrition and fitness over the past nine weeks. Don’t worry — it sounds more daunting than it really is!

Week 9: The Three T’s!

Tanja Djelevic by Tanja Djelevic | May 7th, 2012 | 4 Comments
topic: Fitness, Health & Wellness, Healthy Eating, Personal Growth | tags: 10-week program, antioxidants, bikini body, brain, burn-calories, caffeine, coffee, energy levels, exercise, Fitness, green tea, health, healthy, learn, learning, lose-weight, mental, metabolism, motivation, personal trainer, spring training, three T’s, try something new, week 9, week nine, weeks, weight-loss, well-being, wellness

green teaWith only two more weeks left in our Better Body, More Energy challenge, I hope a lot of exciting things have started happening for you! Maybe you’re experiencing abundant energy (or at least more energy), a new outlook on health, or a brand new consciousness about your body. Maybe your day starts with a glass of water instead of caffeinated soda, and even if that is the change you take away from all of this, then I am happy you have made that progress!

Week 8: Rock Star Intervals

Tanja Djelevic by Tanja Djelevic | April 30th, 2012 | 3 Comments
topic: Fitness | tags: 10-week program, bikini body, burn-calories, cardiovascular system, crunches, endurance, energy levels, exercise, explosive muscle strength, Fitness, frog jumps, health, healthy, interval training, intervals, lateral slide jumps, lose-weight, metabolism, motivation, personal trainer, pushups, reverse lunges, rock-star, Russian Get Ups, skaters, spring training, squats, triceps dips, week 8, week eight, weeks, weight-loss, well-being, wellness

Intervals

By the time Week 8 rolls around, many of my clients already feel a sense of achievement. At this point my hope is that I have guided you to more mindfulness — whether it is just moving your body, replenishing water and nutrition or giving yourself permission to breathe and recover when you need it. What an act of love and respect to actually set aside time and put effort into healing, nurturing and creating the best you!

You’ve likely heard that interval training is effective for your body in many ways. The increases and decreases in heart rate make the body work harder and burn more calories per minute, and the increased energy output requires more fuel, which revs up your metabolism. In this phase you will also work on your explosive muscle strength, which the body needs but doesn’t get much of during steady-state exercises such as swimming, walking and regular strength training.

Is Neuro-Conservation the New Hope for Environmental Messages?

Candice Gaukel Andrews by Candice Gaukel Andrews | April 24th, 2012 | 13 Comments
topic: Eco Travel, Green Living | tags: attention deficit disorder, climate change, conservation, Eco Travel, environment, environmental media, environmentalism, forests, fossil fuels, global-warming, Great Pacific Garbage Patch, green, Green Living, green settings, happiness, health, HOPE, hopeful, hopefulness, nature, neuro-conservation, public health, travel, well-being, wellness

Letourneau Creek

Big wads of plastic in the ocean that stretch for miles and disintegrating polar ice caps are the kind of news stories that tend to make us feel hopeless regarding conservation efforts. Why bother to change our light bulbs to compact fluorescents if our planet’s imminent demise is a speeding train that can’t be stopped?

The reason we have these feelings is probably the work of environmentalists themselves. They’re sending the wrong messages, if you ascribe to the new field of neuro-conservation.

Instead of focusing the spotlight on results of scientific studies that prove our planet is rapidly warming, or on statistics about alarming species extinction rates, they should be talking about how an ocean view will make us feel happy or standing among trees will arouse our feelings of peacefulness.

After all, selling us emotions is what marketing professionals have been doing for decades. They know that we don’t just buy a car; we buy how that car makes us feel — wealthier, greener or more in control. Using the tenets of neuro-conservation may just be the boost that environmentalists need to gain support for their causes in a world that’s overrun with more scientific data than we know what to do with — or pay attention to.

Week 7: Breathe and Reboot

Tanja Djelevic by Tanja Djelevic | April 23rd, 2012 | 1 Comment
topic: Fitness | tags: 10-week program, bikini body, breath-work, breathe, breathing, burn-calories, energy levels, exercise, Fitness, health, healthy, lose-weight, metabolism, motivation, personal trainer, recover, recovery, relax, relaxation, rest, spring training, week 7, week seven, weeks, weight-loss, well-being, wellness, Yoga

Woman doing breathing exercises

When I demand that my clients incorporate rest into their intense workout schedule, I’m always met by googly eyes and a surprised “You want me to do nothing?!” But it’s a matter of fact that no workout plan works to its fullest potential if you don’t rest properly.

As with everything else in life, there are huge benefits to finding the right balance between active exercise and recovery. During the rest and recovery time (which of course includes enough hours of sleep every night), cells heal, your body re-boots and energy stores replenish. That’s why it is extremely important to let the body heal for one or even two days per week so you can reap the benefits of all your hard work. And if you are on a plan that has you working out almost every day of the week, that’s never going to happen!

Week 6: Water, Good for Your Body, Inside and Out

Tanja Djelevic by Tanja Djelevic | March 27th, 2012 | 2 Comments
topic: Fitness | tags: 10-week program, aquatic fitness, bikini body, burn-calories, energy levels, exercise, Fitness, health, healthy, hydrate, hydration, lose-weight, metabolism, motivation, personal trainer, pool, spring training, swimming, water aerobics, water sports, week 6, week six, weeks, weight-loss, well-being, wellness

Woman swimming

Summer is coming and this week I would like to invite you to put your focus on water. Whether that water is on the inside or outside of your body — it’s going to do you tons of good.

Week 5: Hit the Weights

Tanja Djelevic by Tanja Djelevic | March 21st, 2012 | 8 Comments
topic: Fitness | tags: 10-week program, bikini body, build muscles, burn-calories, energy levels, exercise, Fitness, health, healthy, leg-ups, lose-weight, metabolism, motivation, personal trainer, push-ups, resistance-training, sit-ups, spring training, strength training, week 5, week five, weeks, weight training, weight-loss, weights, well-being, wellness, Yoga

Weight TrainingIt’s time to hit the weights!

A few days ago, a dear friend of mine called me up with a worried voice. She told me that since she started weight training with her trainer six weeks ago, she was actually feeling bigger and had experienced no significant weight loss. “Am I doing the right thing?” she asked. “Why is this not working?”

That experience of a period of  bloating and weight gain is something I hear from many women I train with, but it’s only temporary!

How Committed Are You?

Cynthia James by Cynthia James | March 19th, 2012 | No Comments
topic: Personal Growth | tags: affirm, affirmation, awareness, behavior, body, change, commit, commitment, consciousness, health, life calling, meaning, meditation, New Year’s resolutions, personal development, Personal Growth, prayer, promises, purpose, self help, soul, spiritual healing, spirituality, well-being, wellness

CommittedWe are now well into March and it has been more than two months since this year began. A lot of us made resolutions, promises and commitments to ourselves and others regarding shifting consciousness and behaviors.

I have been counseling a number of people who feel challenged with honoring their agreements. The truth is that the behaviors are stronger in the mind than the need to change. So, my question to my clients and to you is, how committed are you to being healthy, vibrant and expansive?

Week 4: Feel the Love and a Better Body Image

Tanja Djelevic by Tanja Djelevic | March 12th, 2012 | 3 Comments
topic: Fitness | tags: 10-week program, bikini body, body-image, compassion, confidence, criticism, energy levels, exercise, Fitness, health, healthy, lose-weight, love your body, love yourself, motivation, negative thoughts, personal trainer, positive thinking, self confidence, self-love, spring training, week 4, week four, weeks, weight-loss, well-being, wellness

Love YourselfLove is one of the most powerful forces on Earth. Unfortunately, I find that women who are most critical of their bodies are missing a degree of self-love. Do you find yourself looking in the mirror and having negative thoughts about certain parts of your body? Do you find yourself saying things like, “If only my thighs were slimmer,” or “I wish my butt wasn’t so flat”?

When I teach my fitness classes, I often invite my students to do some of the exercises with their eyes closed in order to really feel the movement. On a neuromuscular level, training the body while creating positive thoughts and making that positive connection is scientifically proven to be one of the most powerful ways to create and reinforce a positive body image. And, on a non-scientific level, it just feels good!

Week 3: Make Fitness Fun Again!

Tanja Djelevic by Tanja Djelevic | March 5th, 2012 | 2 Comments
topic: Fitness | tags: 10-week program, bikini body, confidence, dance, energy, energy levels, exercise, Fitness, fun, health, healthy, lose-weight, motivation, personal trainer, self confidence, spring training, week 3, week three, weeks, weight-loss, well-being, wellness

Fun Fitness

A while back, I had a client who was struggling with his weight. Unfortunately, he felt about as excited about exercising as he did about doing laundry. We dug into his athletic past and found that he had been discouraged by his physical abilities, which had turned into a near fear of moving his body.

We both knew that he would have to exercise to achieve his weight-loss goals, so I encouraged him to think about what physical activities he had enjoyed as a child, before the fears started building. After all, all children like to play.