Day 86, 87, 88 & 89

By coastalmotionfitness

Mar

31

3/27: Walked the paths of the lava flow off of Haleakala -  It was amazing to walk the lava.
3/28: Snorkeling and swimming the reefs.  Saw some of Nemo’s friends…including a few humpbacks passing through. AMAZING!
3/29: Got in some upper body before heading back on the plane… 100 push-ups, 100 dips, 100 crunches.

3/30: Good to be back.  Changed it up tonight!  1.5 hours of Spin and sculpt.  I love to change it up.  Shocks the body… and the participants! Woo, woo!

Day 84 & 85 “Hawaii Edition”

By coastalmotionfitness

Mar

26

3/25: Walked the beach for an hour. Sun was sooo hot, its hard to imagine its cold anywhere! Love it!

3/26: In the famous words of Dori…”just keep swimming…swim, swim, swim.” I think I am going to start swimming again, SO good for your body!

Day 80, 81, 82 & 83 “Hawaii edition!”

By coastalmotionfitness

Mar

26

 

3/21: Hiked Lao Valley. Muggy, dirty, and wet…but scenery was beautiful.

3/22: Swam the beach and did push-ups, tricep-dips..Not the most intense workout but got something in!

3/23: Took a long walk through the country. So beautiful!!

3/24: Stand Up Paddle Boarding!! Love to be back in the water! Could of done it all day long!

Day 77, 78 & 79

By coastalmotionfitness

Mar

20

3/18: Took a walk – got inspiration from being out and about on this cold windy day.
3/19: Felt so good to get back in the saddle again.  I love teaching my classes.  But you already know that!
3/20: Spin goes so fast when you are trying to guess the artist of the music. Maybe we need a longer SPIN class – hmmmmm?????

Day 73, 74, 75 & 76

By coastalmotionfitness

Mar

18

3/14: Had some medical set backs….. can’t run, but that’s no excuse to stop.  So, I walked and got in what I could.  Maybe not as intense as normal, but definitely got something in.
3/15: Still on medical “pull back” (not stopping).  Took another walk.  I’m thinking about taking up speed walking now… I maybe onto something here…. hmmm!
3/16: Walk, walk, walk…. it counts!
3/17: A little bummed I couldn’t run.  I walked…in the rain.  It was great…just wish I could have run.  But sometimes, you gotta listen to your body!  It speaks loudly when it needs to be heard!

Day 72

By coastalmotionfitness

Mar

13

TRX, Kettle Swing and Sculpt!  Woo, woo!!!! Oh what a night!

Day 70 & 71

By coastalmotionfitness

Mar

12

3/10 – Ran 8 miles!  It felt amazing – not from the run…. but from the company!  Love it!
3/11 – walked the old neighborhood.  what an amazing day – took in sites at the beach and just loved being in So Cal in March!

Day 69

By coastalmotionfitness

Mar

10

TRX and Spin.  Oh what a night… Oh my!!! Whoo, whoo!

Day 66, 67 & 68

By coastalmotionfitness

Mar

9

3/5 – Taught Sculpt and Spin tonight.
3/6 – Ran 5.2 miles HILLS!  Whew!
3/7 – Walked the dog — knees needed a break.

Weight Loss Tips

By coastalmotionfitness

Mar

6

Weight loss is a goal many of us struggle with and work hard for to achieve.  These are some simple tips I share with my clients to improve their nutrition since what you eat is 80% of your weight loss success.
The goal is to pick one goal each week that you feel confident you can modify in your lifestyle.
Tell everyone what your goal is and put a note of your goal on your refrigerator so you are more likely to succeed.

Eat smaller meals throughout the day

  • Eat a snack during the time you are without food the longest during your waking hours
  • Eat small meals every 2.5 or 4 hours throughout the day
  • Plan 3 meals and 2 or 3 snacks distributed throughout the day
  • If eating less than 3 meals, eat an additional meal
  • Introduce breakfast by eating fruit
  • Add an additional food to breakfast
  • Eat cereal for bedtime snack instead of a high fat snack food
  • Prepare extra for meals so leftovers are on hand
  • Plan time for preparing a nutritious lunch or snack for hard to get away times
  • Slightly decrease portion sizes of your largest meals

Eat more fiber

  • Eat whole wheat instead of white bread
  • Add beans or steamed or raw vegetables to any meal
  • Eat a green salad every day
  • Eat fresh fruit for dessert or a snack
  • Eat oatmeal or other higher fiber cereal for breakfast
  • Stock up on frozen vegetables and fruits so they are always available
  • Add raw spinach leaves to salad for more nutrients
  • Add a vegetable to a meal: breakfast, lunch, or dinner
  • Add vegetables to omelettes, pizza, sandwiches, stir frys, and other recipes
  • Purchase pre-cut veggies and salad mixes for convenience
  • Eat 5 servings of fruits and vegetables daily; keep a tally of servings eaten

Eat lower/healthier fat foods

  • Substitute meat with fish high in omega 3 fatty acids
  • Instead of spreading butter or margarine on bread, dip 100% whole wheat bread in olive oil
  • Eat ice milk, sherbet, or non-fat frozen yogurt instead of ice cream
  • Stay away from creamy dressings and pick choices like olive oil and lemon
  • Substitute plain yogurt for sour cream
  • Substitute plain yogurt for mayonnaise in your chicken or tuna salad
  • Eat lower fat cuts of meat
  • Choose almond milk
  • Choose lower fat cheese (mozzarella, low fat cheese)
  • Eat whole grain cereal with milk for bedtime snack instead of traditional snack food
  • Plan to eat healthfully 6 days a week and only eat sweets and higher fat foods one day a week

Appetite control

  • Eat a snack before lunch or dinner to reduce the tendency to overeat
  • Keep a food journal of the quantities of all food eaten
  • Eat just until comfortable
  • Talk to others about the foods you are consuming
  • Weigh food and serve pre-determined portion before sitting down to eat
  • Limit the number of times you eat out at restaurants
  • Eat before being around processed snack foods (eg: party, shopping, etc.)
  • Agree to do extra exercise if you eat more than you had planned

Planning

  • Write weekly menu with accompanying shopping list
  • Keep shopping list (with pen or pencil) conveniently located in kitchen
  • Prepare foods the evening before and refrigerate for the next day
-Candace “C.C.” Matsuura

Day 65

By coastalmotionfitness

Mar

6

TRX, Kettle Bells and Spin.  Amazing classes.  I love workouts that exhaust me and this one did.
I hope to see more of the crew back in the classes soon!  We had a great workout!

Day 64

By coastalmotionfitness

Mar

5

Took a long walk along the beach.  I couldn’t get enough of the day!  What an amazing afternoon and to think it’s March!!!!

Day 61, 62 & 63

By coastalmotionfitness

Mar

3

March 1: Hit the trails with Kai’a.  It’s still really funny to watch her walk and be in amazement of the world. Oh, to be a dog….

March 2: Taught Sculpt and Spin.  Oh what a night!!!  Feelin’ it.  Hope I can run tomorrow.

March 3: 7:30AM and 7 miles.  This is an amazing group of runners.  I am so proud of each of them, that I had to think if I ran or not.  I was so amazed at their abilities and passion, I forgot I was running.

5 Tips You Can Implement Today To Help You Lose Fat Quickly

By coastalmotionfitness

Mar

1

One of the main reasons folks fail to lose weight when on a diet is lack of motivation. It is so easy for us to just fall back into our old routines rather than follow a consistent steady plan of action to achieve real fat loss success. If we can make our ROUTINE something that is healthy and promotes weight loss, then we can stop worrying about being motivated and simply do our “normal routine” and lose all the weight we want. 

Below are 5 simple tips that you can begin implementing as part of your daily routine to help you lose all the fat you want.
1. Always Eat Breakfast – Many times, those on a diet choose to skip breakfast thinking that the lack of calories will lead to weight loss. The fact is, when you DON’T eat, your body goes into survival mode and it tries to store the calories you eventually eat as fat. So, your plan actually ends up back firing and you gain weight, not lose it.
2. Steam your veggies – When you sauté your vegetables in butter, you allow them to soak up all the bad fat making your once healthy veggies little piece of fat stuffed junk. Instead, just steam them and top with a dash of salt and pepper. All the flavor of the vegetables will be there without the fat.
3. Stop Late night snacking – If you are going to sleep, you DON’T need extra calories. Fight off those late night cravings by having a glass of warm tea before bed instead of those cookies or pie. Doing so can help you get rid of thousands of worthless calories from your diet each and every month and help you lose fat quickly.
4. Eat healthy when you are hungry, then stop – Your body is designed to tell you when it is full. Most of the time, it is our cravings and over indulgence that allows us to keep eating long after our bodies tell us we are full. Listen to what your body is telling you and just eat to the point that you are satiated. This amount will be the perfect amount for your body to have the energy it needs without excess calories that will be stored as fat. It is ok to eat multiple times during the day as long as the food is healthy. This helps to keep your metabolism working.
5. Move as much as you can – Yes, this means EXERCISE! If you can walk versus ride, do it! Jog wherever you go. The more steps you can include in your daily routine, the more calories you will burn. Add to this a regular program of vigorous exercise such as SPIN, running, or strength training and you can burn thousands of extra calories per week. In addition, muscle you build will act to burn calories even when you are not working out.
The above represent just a few fat loss suggestions, but if followed consistently, they can be your answer to quick and significant fat loss.

Day 60

By coastalmotionfitness

Mar

1

“What kind of crazy nut would spend two or three hours a day just running?” – That is what I used to say a long time ago… and here we are out running on a cold brisk evening down hills, up hills and a little flat.
Tomorrow is another day, and there will be more …. maybe not a run, but there will be more.
I loved it so much and sad that a few of our runners missed it … (crazy, I know), I may do a repeat!  In fact, I know I will…. Care to join?

Easy huh?