Health by Galit

To see LONG term success in your weight loss journey, make sure that the habits you create are sustainable and enjoyable.

Results that LAST!!

Group workout classes have their benefits and disadvantages.

Benefits:

* Motivating Community that keeps you Accountable
* Fun Variety of Exercises
* Can help you lose weight
* Support/Accountability/Motivation

Disadvantages:

* Random Exercises not Specific to your Unique Fitness Needs &
Goals
* Not great with form correction. Big class with only 1-2 instructors
makes it hard to really see if you're doing the exercise correctly.
* Incorrect form with exercises can lead to Injury
* Easier to fall off the routine when life happens (Get too busy,
move away, don't have time)

My clients who've lost weight in their 30's and have been able to keep it off long term have seeked out a customized workout and nutrition plan that works around their lifestyle, and fitness goals.

If you want to learn how to keep the weight off for good this time without endless cardio or restrictive diets message or comment the word "FITFORLIFE" :)

How much time to rest between sets when working out?

It depends! :)

It depends on your fitness goals, intensity of workout, and the specific exercises you're performing.

If strength and power is your goal, longer rest periods (2-5 minutes) are recommended. This gives your muscles a chance to recover fully and perform the next set with more strength.

If you want to build muscles then a moderate rest period (30-90 seconds) are recommended.

If you're focusing on muscular endurance and toning muscles then a short rest period (30-60 seconds) are recommended

If you're focusing on improving your cardio and are doing lots of HIIT training rest periods will be shorter (30-60 seconds)

I hope this helps! What are you fitness goals?

If you're ready to expediate your weight loss/fitness goals with a proven framework that WORKS for results that LAST DM or comment "FITFORLIFE"

The most underrated tool for weight loss & losing body fat is WALKING

Did you know just one hour of walking per day can help you burn an extra 200-500 calories per day 😮

Try to walk after every meal. But if you don't have time I would prioritize after dinner walks.

I recommend going for a 20-30 minute walk. I recommend listening to music, listening to a podcast, calling up friends/family, or just being present and listening to the nature.

If you're ready to commit to your health/fitness goals and make changes that last so you can feel confident inside/outside your own skin, DM or comment the word "HEALTHYCHANGES"

Hello Austin Ladies!

I'm looking for a few women who would be interested in small group private training! 🙂

I know summer is coming up and I wanted to make personal training more affordable.

Small group training feels more intimate and personal. We all will root each other on and support each other towards accomplishing our fitness goals.

Each person who joins will get nutritional guidance, habit tracking, and specific workouts that suite your needs and goals.

Let me know if you're interested 🙂

Summer 2024 here we come 🔥🔥🔥

Also feel free to check me out on Instagram: https://www.instagram.com/healthbygalit/

We can't rely on motivation to workout.. 🤔

Motivation is based on a feeling and that feeling or emotion can come and go..

Some days we feel super motivated, energized, and on top of the world.. those are the days it's EASIER to workout.. 🏋

But..

What about those days where we're STRUGGLING to make it out of bed, we don't feel like doing anything, we just want to stay at home, we're tired, we have a busy day, etc.

THE DAY'S YOU DON'T FEEL LIKE WORKING OUT, THAT'S WHAT COUNTS.

It's not easy to workout on a consistent basis, why do you think so many people quit.

Next time you don't want to workout I challenge you to do this one thing. Imagine yourself at the gym getting in a good workout and how good you'll feel after. Use this as motivation to get yourself up and go!! Then when you finally do go to the gym, see how much better you feel.

Sometimes in life we have to do what we don't want to do.

It'll be worth it in the end 💪

Exercise Machines or Free Weights? Lets talk about it..

My opinion is that exercise machines are a good place to start but aren't as good as free weights.

I like using exercise machines if I have an injury I'm recovering from or just trying to isolate certain muscles for aesthetics.

In my opinion free weights are better because you're burning more calories, and they're more transferrable to real life activities. For example squats replicate picking something heavy from the ground.

Free weights are better for helping people lose body fat, increasing muscle, and strengthen the core!

What do you guys think?

If you want to get healthier and more fit this year..

Start by implementing one new healthy habit at a time.

For example: If you go out to eat 5-6x a week. Start to cut that down to 3-4x a week. Then slowly down to 1-2x a week.

Challenge yourself to make one new healthy recipe a week for meal prep.

This will give you variety and help you take on a new skill! Cooking!!

We have to make time for the things we prioritize to see the results we want.

If you need help and guidance with a structured exercise & nutrition plan tailored to your needs & goals.

Comment or DM the word "HEALTHY" :)

2024 IS THE YEAR WE WILL BE FIT, STRONG, HEALTHY, AND HAPPIER.

LETS DO THIS!!!

We're all made differently and have unique bodies. Unfortunately there is no "one size fits all." No one diet and exercise routine that works for someone will be a guarantee that it will work for you.

Nutrition at the foundational level is about nutrients our bodies all require and need. Protein, carbohydrates, fats, fiber, vitamins, and minerals.

When to eat, how much to eat, what type of food to eat (meat based or plant based, no gluten, etc) is all a matter of recognizing what your body truly needs to help you feel the best mentally, spiritually, and physically.

With a workout routine, it's also an art of having a structured workout routine that encompasses exactly what you need. If you sit all day and have back pain, then core, thoracic spine mobility, and glute strengthening is very beneficial.

If you have any questions about your diet or exercise routine let me know :) Happy to help!

My favorite 3 on the go protein snacks when I have a busy day and don't have time to eat!

1. Chomps grassfed beef sticks (I find them at Costco for a great deal or wholefoods)

2. Roasted Chickpeas! I like this brand because they don't put any oils or unnecessary additives! It's only chickpeas! https://amzn.to/4aXXwuN

3. Vital Farm's Pasture Raised Hard Boiled Eggs!

Benefits of protein?
- It helps curb hunger and keeps you full for longer
- It helps aid muscle recovery
- It can help you lose body fat!
- It's great for strong bones, tissues, bones, etc!

I hope you found these helpful! Let me know which one from the list you're going to start incorporating!

Have a great day :)

Organic Roasted Chickpeas 2 LB- 100% USDA Organic Certified – Healthy Snack, Lightly Roasted, No Salt, No GMO & Gluten Free – Product of Turkey Organic Roasted Chickpeas