July 2 2014: Molokai Dispatch article

Calorie Intake

Do you know what’s more important - how many calories you take, or how much nutritional food you are eating each day?
Actually if you start to listen to your body then it will tell you the answer. Your body will tell you which food is good for you and which is not. Think about it - if you eat junk food or processed food then your body has to work so hard to digest it that after you eat you’ll feel low energy, sleepy, bloated...

Are you giving enough attention to what you’re eating? When you eat healthy, fresh, real food you’ll feel much higher energy. You’ll feel much lighter. Maybe you’ll feel like playing outside with your kids, or doing some exercise.

Let’s say you’re eating 2000 calories per day, this doesn’t mean that you’re getting enough nutrition. That’s why it is so important that you’re aware of what you are eating and when you are eating.

Food is your energy! It’s like the gas you put in your car - if you put bad quality fuel in your car then it will start having serious problems, and probably break down. But good quality gas will keep it working perfectly.
Try to eat frequently - maybe every 2.5 to 3 hours. This will help you avoid eating too much at one time.

Check your daily food intake, and really make sure you read all the labels correctly. If you don’t understand the ingredients, or it doesn’t say what’s inside, then don’t eat it! Eat real food - there’s so much of it on Molokai, everywhere you look there’s delicious fresh food. Live the healthy life that you deserve!

June 11 2014: Molokai Dispatch article

Setting goals

Do you know that if you make a plan then it’s much easier to achieve your goals? Think, for example, if you want to go to your friend’s house but you don’t know where it is, and you don’t write down the directions, you most likely won’t find it. But if you have the address, and maybe a small map, then it’s much easier to find your way.

What’s your most important health and fitness goal right now? Write it down. And most importantly, give yourself a deadline to achieve it. Then, break it down into small pieces to see how you can reach it. Think what you need to do, then do it! You will reach your goal for sure.

The hardest part is often staying on track, and sticking to your goals when it gets tough. Here’re a few tips to help:

- Write down your goal, and your deadline to achieve it, on lots of pieces of paper or notes and put them everywhere, at your home and work. You should see them all the time.

- Every day, do one thing that will help you reach that goal. It doesn’t matter how small. If possible write this down too.

- Every day, imagine achieving your goal. Visualize it first thing in the morning, and last thing at night before you sleep. Take just 5 minutes out of your day for this. When you imagine it then visualize that you have already achieved it, and how happy you’ll feel!

- When it gets tough, if you feel frustrated or in a negative mood, then look back at how much you have already achieved towards your goal.

- Take it one day at a time, or even one hour at a time. For example, if you’re trying to cut one thing out of your diet, then don’t think “I must never eat this,” just think “I won’t eat it today.”

You can use this method for everything. But remember, you need to do it consistently so that it becomes a habit. Most things that you do are based on habits that you have created in the past, so you can create a new habit now with things the way you want them to be.

You can do anything you want. Read that again… You can do anything you want! The key is “want.” Don’t focus on the problem, focus on the solution. Don’t waste any time in your life, you are worth having everything you want!

June 2 2014: Class schedule at Na Pu'uwai gym

Just a reminder of my class schedule at Na Pu'uwai... I teach FlexFit/Total Body Strength classes every Monday and Wednesday at 10am. And I have Pilates classes every Monday, Wednesday and Friday at 11am.

If you have any questions then email me or ask me when you see me.
See you there!!!

May 28 2014: Molokai Dispatch article

Warming up

Do you warm up properly before you start your exercise, and cool down at the end?

A good warm-up helps increase your heart rate before you start your exercise, it raises your body temperature and increases the blood flow to your muscles to get your muscles ready for action. This will help you burn more calories during your exercise. It will help minimize potential muscle tears and injury, and can also help improve your muscle strength.
A warm-up also helps you focus more on your workout, and that will lead to a more effective workout and better results.
It increases your flexibility, muscle metabolism and the removal of lactic acid.

Depending on the intensity of your working you can start with a joint mobility warmup (you can watch a video of this on my website molokaifitness.com) followed by some stretching. This is great before any type of workout, whether in the gym, paddling, running or whatever you choose.
Generally 10 minutes warm-up is ideal. You can also do some dynamic stretching to improve performance. If you’re doing a heavy-weight workout then you can do 1 or 2 sets of the same exercise with much lighter weights, before you move on to the heavy weights. You’ll see much more benefit from your heavy weight workouts after this.

After your warm-up you will be ready physically and mentally for a great workout!

Of course, don’t forget to cool down properly after your workout. You can do some light stretching, or if you’ve been doing cardio exercise you can slow down your speed gradually and finish off slowly.

A good warm-up and cool-down will keep you ready for your next workout pain free!
Enjoy your workouts!

You can read my other Molokai Dispatch articles, and check out all other recent updates, here.
Welcome to MolokaiFitness.com!

Aloha! My name is Ayda, welcome to my website :)

I'm a personal trainer, I teach group classes at Na Pu'uwai gym, and I'm doing my best to make Molokai the fittest, healthiest island!
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