Olympian Annett Davis Helps Us Get In Shape!

Around these parts we absolutely love Annett Davis! Besides the many times you could find us on the sand courts cheering at the top of our lungs each time Annett and her pro-beach volleyball partner, Jenny Jordan, beat up on the USA Olympic gold medalists, Misty May-Treanor and Kerri Walsh (shhhh…), we just love her passion for health and fitness.  She’s agreed to run this portion of the site and keep us in shape.

By admin
By Annett Davis
1 of 38

Which Foods Can Help Save Your Memory?

If I were to write a list of things I was afraid of–losing my memory would be towards the very top.

Being an extremely happy wife, and a mother to a couple of amazing children, having something like Alzheimer’s disease and forgetting who they are scares me out of my mind. 

For years I watched my beautiful grandmother Mama Juanita go through the trials of Alzheimer’s. 

Each time I saw her she would look more and more lost, until finally besides seeing her face, I could hardly recognize her myself. It was a long slow, and extremely painful process.

Though there is no guaranteed safeguard against dementia, there are things that we can do to help prevent or delay it.

I’m all about doing everything that I can to prevent disease, what about you?

Studies show that diets that are high in saturated and trans fats can increase your chances of developing memory loss as you age. LDL cholesterol can not only damage your heart, but now research is showing that it can also adversely affect your brain.

If we want to stay “happy” and remember our families, we need a diet shift to help keep our memories going.

In fact, a Mediterranean diet, which is comprised of foods that are high in healthy unsaturated fats (olive oil, fish, and nuts) has been linked to lower rates of Alzheimer’s and dementia. 

Benefits of a Mediterranean Diet:

Olive oil, fish, vegetables, and fruit improve the health of your blood vessels, which reduce your risk of a stroke that could cause memory damage.

Omega-3 fatty acids help improve your vascular health. Fish is high in omega-3′s, so eat up. Having fish twice a week should be your new goal.

Drinking red wine once a day has also been shown to help heart health in women.

Which Foods Can Help Save Your Memory?

  • fish
  • olive oil
  • limit your red meat
  • lots of fruit and vegetables
  • whole grain bread and cereal
  • moderate consumption of red wine (one glass for women per day)

Basically, everything above are the wonderful foods of a Mediterranean diet. Studies have shown that those who eat mostly this way have a lower chance of suffering from memory loss. Stick to these heart and brain healthy foods and you’ll have a much better chance of keeping your memory intact.

Comment below: Which of these foods will you add to your diet?

 
By Annett Davis
2 of 38

5 Valuable Tips for Getting the Most Out of Your Next Workout

Just like a car should be warmed up on a cold winters day before putting it into gear and driving off, you should properly prepare yourself for your workout.

Often times we get to the gym or press play on our DVD player to workout without taking any time to get ourselves really ready.

Sometimes because of we are in such a rush we can cause strains, nausea, dehydration, or worse.

There are several things I suggest you do so that you can make sure you are ready from head to toe.

Note that not everything I write below will be true for you, but take what you think will work for you and try it out for a better workout experience.

How to Properly Prepare for a Workout

  • Hydration is important prior to exercising. Make sure you are getting enough fluids daily so that your workout won’t suffer. When you aren’t properly hydrated you will be sluggish during your workout which will give you sub par results.

 

  • Eat a light snack or meal prior to your workout if you are prone to nausea. Some people like my husband can workout on an empty stomach which is great if you can do that. But for me, having a light snack gives me the energy I need to power through my workout. Try half a whole wheat bagel with a tablespoon of almond butter, or a banana with peanut butter.
  • Proper workout gear is one of the favorite tips of my clients who enjoy shopping. It’s not just so you can look cute for your man, but it’s really important for your body.  Having proper shoes is your first priority. Back and knee issues can often be alleviated with proper footwear. If you are working out at home I highly recommend getting a good workout mat to ease the blow on your bones and joints. Get a great support bra, and you’ll be good to go!

 

  • Prepare your mind.  This could be the most important thing you do before you begin your workout.  Without the proper mindset you can cheat yourself by cutting corners and not pushing yourself as hard as you should.  Don’t allow your mind to wander, instead focus on each and every exercise for maximum results. Go in determined to not give up, and do your best.

 

  • Warm-up before your go full force.  It’s important to warm up your body so that your circulation slowly increases, your heart starts pumping, your body gets moving so you can properly do your exercises. A proper warm up will not only help you avoid injury, but it will also help to enhance your workout performance.

What do you do to prepare for your workout? Which tip will you try?

 

 
By Annett Davis
3 of 38

How to Get Motivated to Workout

On any given day a married woman can have 1001 things on her plate.  When you have a job to do, kids to attend to, home to clean, and a husband to enjoy, life can be quite busy.

I often describe my life as a circus where I am the juggler that has to keep all of the people and activities in my life up in the air long enough so that they (and I) don’t crash.

Since life is so full of important things that matter, exercising can often get left off of our to-do list.

Not only is it tough to schedule our workouts, but after doing a hundred other things, being tired and overwhelmed with life, it’s sometimes difficult to get motivated to workout.

If you need help getting motivated to workout keep reading I have some of my best tips for you!

How to Get Motivated to Workout

1.  Make it FUN!  When helping my clients choose their workouts I always try to find out what they naturally enjoy.  Whenever you pick a fitness program pick something you absolutely LOVE!!

There’s no need to go swimming if you hate it. If you love to dance – take Zumba. Love to ride bikes? Take a spin class or ride through your town.  Don’t like to jump around, but love a calm peaceful atmosphere? Try a yoga class. I guarantee you there is a workout for everyone! If you need help finding something right for you, just ask me. :)

2. Compete.  Some people, like my dear husband, love to compete. It’s often difficult for him to find the motivation to workout without dangling a carrot in front of him. The carrot that tends to work the best is a competition.  My man is so competitive that he decided to do an Ironman when he turned 40.

Giving yourself something to work for, a deadline, a goal like competing in an event (especially one that you must pay in advance to enter), or competing in one you could win is a great motivator. In order to do well you must train often and hard to succeed.

3.  Treat Yourself.  Gamification is the use of game thinking in a non-game context. Making up mini-games along the way can help you reach your goals. For instance, you can make a game to see how many workouts you can get in a week. Give yourself 1 point for each workout you complete. When you get 20 points you can give yourself a non-food treat. Think – new workout clothes, new shoes, a trip to the spa, whatever you decide.

4.  Partner Up.  Sometimes you need a little extra help and accountability to get you going. Your husband can help you reach your fitness goals. Ask him to be your workout partner.  Getting in shape together can be one of the greatest things you can do to prolong your relationship (literally).

5.  Stickk it!  When all else fails this next tip may be your last resort.  There is a site called Stickk.com where you can put your $$$ where your mouth is. You set your goal, set the stakes, get a referee, and add friends for support. When you set the stakes you can pick an anti-charity, friend or charity to support if you fail at reaching your goal, your money goes to them.

For example, if you don’t reach the goal of let’s say working out 5 days a week for a month then your money you put up in advance would go to that anti-charity. What’s an anti-charity? It’s a charity or cause that you HATE! For instance, if you are against guns then the anti-charity would be a charity that supports guns. If you didn’t want your money to go to that charity, then you had better reach your workout goal.

How do you motivate yourself to workout?

 
By Annett Davis
4 of 38

Should I Juice or Make a Smoothie?

These days juicing is all the rage. Juice shops are popping up in cites just like yogurt shops did a year ago.

In a world where Starbucks is on every corner, grabbing a smoothie or fresh juice sounds like the better thing to do.  But is it?  And which one is better?

It would seem like grabbing a smoothie would be an obvious choice over a sugary frappacino. But, that’s not always the case. Sometimes a smoothie can have more calories than a cheeseburger!

In fact, Jamba Juice has a chocolate peanut butter smoothie that has 480 calories, 10 grams of fat, 83 grams of carbs, and 72 grams of sugar in it!!! Wowza!

When going to a smoothie place make sure you check their nutrition guides. All smoothies aren’t created equal. Smoothie does not equal “good for you”.  A lot of problems with the smoothie joints is that the drinks have way too much sugar! Sure it’s natural sugar, but too much of even a good thing is still too much for you.

When it comes to smoothies look for low sugar options on the menu. Some smoothie shops have started adding fresh veggies as well to their smoothies (go for those). 

If you are at home, again the more greens and veggies you can add to your smoothie, the better.

But, what’s better for you, making a smoothie or juicing?

Well their are two camps who fight over this question and to be honest, I’m right in the middle. I believe that if you can blend up greens and veggies and drink it great! If you like juicing up your veggies and greens instead good on ya!

For goodness sakes you are doing something great for your body either way!

People who love to blend (make smoothies) say that when you juice you lose fiber. Sure, but you poop out most of the fiber anyway, and your body works harder to get it through your system than if you just juiced.

People who juice say that the juice absorbs into their system more quickly, but if you blend it will absorb into your system too.

Is there really a wrong way to go here?  In my humble opinion, NO!

The only way you can go wrong with juicing or blending is if you only juice or blend a bunch of fruit all the time.  Even though you would be drinking natural sugars, too much sugar is never great for you.

Whenever you juice or make a smoothie make sure you have more veggies and greens than fruit. If you do this you’ll always have something great for your body.

Here’s one of my favorite personal recipes! (It’s a juicing recipe.)

Green Machine Alkalizing Juice

1 cucumber
4 stalks celery
1 handful of green (spinach, romaine, chard, kale, etc)
1 handful of another green
1/2 lemon peeled
1 granny smith apple (or pear)
1/2 inch ginger
10 parsley stems

Throw in your juicer and enjoy!

 

For more great recipes check out my 3 day juice cleanse.

 

 

 
By Annett Davis
5 of 38

3 Things You Should Never Do at the Gym

Many women love to go to the gym.  Personally, even though I’m a world class athlete, an Olympian, it’s funny but I hate the gym.

I prefer working out at home. My home gym never closes, it’s free, and there’s never a line for my equipment.  But, that’s just me.

Friends of mine absolutely love working out at the gym. They like people watching, taking classes with big groups of people, and getting out of the house.  I completely understand.

This post is for people like you.

As an athlete with over 20 years experience working out in the gym, and now as a virtual fitness coach, I have learned how to have a successful workout in the gym.

More often than not, I see men and women trying to lose weight who have been at the gym for years having zero success.

Why?

Because they just don’t know any better. I’m here to help you out, so you finally can reach your goals.

3 Things You Should Never Do at the Gym

1.  Cardio, Cardio, Cardio! 

This is a BIG no-no especially for women.  I can’t tell you how many times I go to the gym and see women hop on the treadmill, bike, or elliptical machine and hop off and leave the gym. It makes me want to scream, “Get over here Missy, there’s an entire world here that you’re missing!”  Everyone needs to condition their heart, to get their blood pumping, sure, but we also need to included strength training.

The number one question I get asked is, “If I lift weights, will I get big? Will I bulk up??” NO! You’ll gain lean muscle, you will not bulk up (99% of the time). Not only will you decrease your chances of osteoporosis, strength training has many other benefits. When you do a cardio workout, as soon as you stop, your calorie burn stops. But when you weight train, your body continues to burn calories well after you put the weights down. That’s reason enough isn’t it?

2.  The Same Old Thing!

Most people tend to be creatures of habit.  When they go to the gym they tend to do the same exercises over and over again.  Sometimes it’s because of lack of knowledge (being afraid to try new things).  Other times it’s because they truly just love what they are currently doing.

You never want to go to the gym and do the same old thing. Why? Because your body gets used to it. Variety is not only the spice of life, it makes a difference when trying to reach your goals.  Mix up your workouts for optimal results.  One day do upper body strength training, another day elliptical, the next day lower body exercises, and finally a day of Zumba, for instance.  The next week do something radically different. Maybe try yoga, a boot camp class, and of course 2 strength training workouts that were completely different from the week before.

3.  Leave Your Mind At Home!

Sure your time at the gym can be your little getaway from reality, an escape, “your time”.  But, if you aren’t fully invested you won’t get results.  Being at the gym with friends is fun, but if you can easily carry on a conversation with your girlfriend or husband while you are on the treadmill you are not working hard enough.

You must never leave your mind at home.  Not only should your body be engaged, but your mind also.  When you are lifting weights you should be thinking through the correct positions of the move, focusing on your muscle. While on the yoga mat, your mind should be engaged thinking through the positions, making sure your poses are as close to perfect as you can get it.  Same with other workouts.

If you remember one thing from this post remember this…

The magic happens just outside of your comfort zone

Right outside of your comfort zone is where transformation takes place. This is the place you want to be physically and mentally when you are in the gym.  If you aren’t in this place, you may as well stay home, because you are wasting your time.

Next time you go the gym be fully engaged, try new things, and add strength training to your routine.

Make it a Healthy Day-

Annett Davis -visit me @FitMomsFitKidsClub.com

 

 

 
By Annett Davis
6 of 38

6 Tips to Help You Reach Your New Year’s Weight Loss Goals

New Years Resolutions are very popular.  I bet you can guess what the number one resolution is?

Yep, you guessed it!  Weight Loss!

Less than 1/2 of the people who make these resolutions keep them up longer than 6 months.  Even worse only 8% actually achieve their goal.

I bet every year you have told yourself, “This year I’m going to stick to my New Year’s weight loss goal!”  Well let me ask you, did you? If so, congratulations! If not, why not?

It isn’t easy to reach your fitness goals, but the wonderful truth is, it isn’t impossible.

6 Tips to Help You Reach Your New Year’s Weight Loss Goals

1. Be Specific.  A lot of times we say that our goal is to lose weight. That goal is too broad. Think about what you need to do in order to lose weight and make more precise goals. For instance, I will eat whole foods and no processed foods, I will workout 4 days a week for 60 minutes at home using my DVD program, and I will journal the food that I eat in my phone app daily. 

2.  Less is More. Having a year long goal is too long! Make smaller goals as checkpoints throughout the year like 30, 60, or 90 day goals. Once you hit lets say 60 days of doing a certain workout routine, make a new 60 day goal for yourself. Having shorter goals throughout the year will help you make it through the entire year without feeling overwhelmed.  You can see the finish line as it will always be pretty close.

3.  Mix it Up.  Sometimes we stop working out because we get bored.  Don’t let boredom stop you from reaching your goals.  Mix up your workout routine either weekly or every few months.  For instance, one month you can take a spin and yoga class. The following month take water aerobics and kickboxing. This will vary how you use your body parts and touch your muscles in different ways. This is the best way to condition your body for weight loss and toning.

Personally, I workout at home.  Every 60-90 days I start a new DVD workout program that keeps my attention for that time frame. When I’m done with that series, I’m excited that I actually completed something, and I’m eager to start a new program that will work my body in different ways with a new trainer. It makes working out exciting and fun!

4.  Log it.  In my workout accountability group that I run, this is probably the thing my clients hate to do the most, but it’s the number one thing that helps them succeed.  Logging your workouts and your food intake into a journal or phone app helps you to stay on track.  If you miss a day or two you know you are heading in the wrong direction.  You can see what progress you made, or how you can improve. 

Medical studies have shown that keeping a food journal DOUBLES your weight loss success! I use a free app via computer and phone called My Fitness Pal

5.  Grab your man.  What better person to help you stay on track and to help you keep accountable than your man!  My husband and I always joke around and say that “the couple that works out together lives longer together”.  It’s no secret that diet and exercise is the secret to longevity.  Since we love our men, let’s do something together that will benefit us both.

There are many fun things that you can do as a couple, hiking, biking, lifting weights, rock climbing, skating, and more.  A healthy lifestyle begins in the kitchen.  Start making healthy meals to get you both headed in the right direction. 

6.  Just Do It!  So many times laziness can get in our way.  Do you think that the fit folks you see with ripped muscles at the gym are lazy?  Heck no! It takes time, it takes hard work, and it takes dedication to be fit.  Don’t look back on 2014 and think where did it go? Don’t look back and still have 10 or more pounds still to lose. 

Do something about it. Don’t start tomorrow. Start now! Make a decision and write your step-by-step plan on how you are going to make it happen.  If you need help, I’m always available to help you navigate through it, just message me or get in touch via Fit Moms Fit Kids Club.

Have a Healthy 2014!

 

 

Health & Fitness

Which Foods Can Help Save Your Memory?

If I were to write a list of things I was afraid of–losing my memory would be towards the very top. Being an extremely happy wife, …

5 Valuable Tips for Getting the Most Out of Your Next Workout

Just like a car should be warmed up on a cold winters day before putting it into gear and driving off, you should properly prepare yourself …

How to Get Motivated to Workout

On any given day a married woman can have 1001 things on her plate.  When you have a job to do, kids to attend to, home …

Should I Juice or Make a Smoothie?

These days juicing is all the rage. Juice shops are popping up in cites just like yogurt shops did a year ago. In a world where …

3 Things You Should Never Do at the Gym

Many women love to go to the gym.  Personally, even though I’m a world class athlete, an Olympian, it’s funny but I hate the gym. I …

6 Tips to Help You Reach Your New Year’s Weight Loss Goals

New Years Resolutions are very popular.  I bet you can guess what the number one resolution is? Yep, you guessed it!  Weight Loss! Less than 1/2 …

Please note: I reserve the right to delete comments that are snarky, offensive, or off-topic. If in doubt, read My Comment Policy
  • http://twitter.com/happywivesclub Happy Wives Club™

    So excited about this new section and the legend that is Annett Davis!

    • Annett Davis

      I’m excited to share the things I’m learning with all of YOU! :)

  • http://twitter.com/happywivesclub Happy Wives Club™

    I want so badly to “go green” but I think my lack of planning well in this area has kept my family’s carbon footprint much better than I’d like. Thanks for this article, Annett!

  • nadia

    happy to be a new member of this site!!!!

  • nadia

    happy to be a new member!!!!

    • http://www.happywivesclub.com/ Fawn @ Happy Wives Club

      Happy to have you, Nadia!

  • Mrs Long

    I’m excited to join the club!

    • http://www.happywivesclub.com/ Fawn @ Happy Wives Club

      Yeah! Welcome.

  • Ronj

    So happy to find a site like this. Getting married in July and have been getting discouraged listening to so many miserably married people. Praise God for allowing me to find this site to give me hope again.

    • http://www.happywivesclub.com/ Fawn @ Happy Wives Club

      Woohoo! So happy you found us before you get married. Because marriage, I believe, is one of the greatest gifts of our lifetime. It can be whatever you decide it will be. So if you decide it will be awesome…your words will become life.