Physical exercise or regular movement of some kind is a vital part of creating health. It can help lower overall cancer rates and boost immune system function, build stronger bones, and provide more restful sleep. Following is my own list of more personal benefits of exercise:
- I feel more energy as soon as I exercise
- My mind clears if I am having a “foggy brain” day
- With feeling strong, I feel capable and attractive
- I use exercise as a form of active socializing (hiking, running together)
- Sometimes it feels like meditation
- Most of the time it feels like self love – giving my body what it needs
- I make sure I have fun in the process, which gives me a feeling of joy
Take a minute to sit down and note what moving means to YOU.
Please feel free to share your responses, too!
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Posted by Tanja Djelevic in Nutrition on July 27th, 2010
Eating frequently gives you a sense of fullness throughout the day — but it does require some preparation so you don’t end up relying on vending machines or other sources of high-calorie, unhealthy food. Whether you work at home, in an office, or are constantly on the go, keep these sensible snacks close at hand. Each is worth approximately 100-250 calories and is easy to store and carry in plastic bag or container.
- Almonds (unsalted) – 10-15
- Cold cuts – 1 ounce of turkey, lean ham, chicken breast, etc.; watch for sodium
- Cottage cheese – 1 serving
- Eggs – 1 hard-boiled or 4 egg whites
- Fruits – Choose from the low GI list; good fruits include apples, pears, grapefruits, melons, and berries
- Protein shake – 1 scoop protein powder mixed with water
- String cheese
- Vegetables – Choose from the low GI list; celery sticks are especially good!
- Vegetable juice
- WASA crisp bread (rye or sourdough) with cold cut meat
- Wheat toast with peanut butter – Maximum 2 times per week
- Yogurt with berries
Image: Y
Tags: snacks
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Posted by Tanja Djelevic in Body-Mind Health on July 22nd, 2010
I meet people all the time – at the gym, on my Facebook page, and in any fitness situation – who want to transform their life in some way. Their first and foremost wish is to change their body or become physically healthy, but I always think this is just a foreshadowing of the desire for something more profound, to make a life change. Maybe to find one’s inner Warrior!
Sometimes our Warrior appears in order to help us through a difficulty or life crisis … but we also have the ability to tap into it because we WANT to. I strongly believe that everyone can do this, if the desire is there. I love seeing that light in a person when they have decided what is truly important to them in life, who they are and what they can give to the world.
Where is your Warrior? Will you let it shine?
Image: marfis75
Tags: Warrior
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This is an except from my upcoming book, Life Force.
Sometimes it can be a challenge to get started with exercise. After a long workday, you might just want to plop down on the couch and take it easy. But it is in these situations that training is most important. You need to recharge your batteries.
There are tricks to use when lethargy strikes. I usually try to muster enough energy to lace up my training shoes. Once I’ve done that, and left the sofa behind, it’s easier to get going.
Some lines I use to motivate myself go like this:
- I will feel more energetic as soon as I start to exercise
- My thoughts will become clearer even though I’ve had a hard day
- With new strength – mental as well as physical – I will come to see myself as capable and attractive
Test it yourself. Think up some bracing arguments to use after a long, dismal workday when everything feels tough.
Image: Lady-bug
Tags: life force, motivation
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Posted by Tanja Djelevic in Ask Tanja, Fitness on July 15th, 2010
Q: Hi Tanja! I love your cardio and strength workout videos and I’m trying to find a good yoga video as well. Are you planning on coming out with one or do you have any recommendations?? Thank you!
– Lauren
A: Hi Lauren, Gaiam’s yoga DVDs are great! Rodney Yee is an amazing instructor and I use his DVDs myself. For starters, check out his Yoga: Core Cross Train and Power Yoga: Total Body DVDs.
I only do yoga for myself, but what I usually do is a series of poses that I need that day, a class at a studio here in LA, or a DVD with Rodney!! No excuses. 
Best,
Tanja
Do you have a question? Don’t be shy – ask it here!
Tags: DVDs, Rodney Yee, yoga
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