Companion post to,
Disclaimer: I am receiving no compensation for recommending any of these products.
HASfit = Coach Kozak and his wife, Claudia
Check out their website, or check them out on YouTube! I have been working out consistently, with a few breaks here and there, for about 20 years. I’ve tried many different workout plans and have never seen results like I have with them.
I felt results right away, but it took about 6 months to really start seeing results in the mirror. That’s we we want; long-term results, not quick fixes that don’t work.
Why I like them:
- They are authentic and real. They sweat, run out of breath, lose their balance, make corny jokes, and don’t edit it out! That is huge to me because it allows me to be okay with being imperfect.
- They give you many ways to tailor the exercises to your fitness level.
- They fill your head with positive messages throughout the workout.
- They have monthly workout schedules so there is no planning involved.
- You can do all these scheduled workouts from home with a few sets of dumbbells.
Results I have seen:
- My legs and core are stronger than they’ve ever been.
- Aches and pains that I’ve had for year are now minimal or gone. Specifically knee pain that I get from going up and down inclines and very tight shoulders from working at a desk.
- I have seen substantial improvement in my flexibility and mobility.
- My whole body is slimmer, especially my hips, upper thighs, and waist.
- My stamina is so much better. I have always struggled with cardiovascular endurance.
A few overall tips:
- Keep it simple! I eat pretty much the same thing every week day, with the exception of dinner. Once I find something that works, I stick with it for awhile. I’m not as strict on the weekends. I still try to eat well but allow myself some treats.
- 6 small meals/snacks per day – I’m sure you’ve hear this before. I’ve done this for about 20 years.
- Plenty of water – duh!
Start paying attention to your macros = PROTEIN, CARBS, and FAT.
- A great app that tracks your food intake = MyFitnessPal by UnderArmour.
- Read Claudia & Coach Kozak’s book, Eating For Life, which is on their website. In only about 18 pages, they do a great job of introducing and putting into practice the Macros concept.
You will probably find that you are not eating nearly enough protein. I am supposed to get at least 106 grams/day, but it is difficult for me to get there. So my goal is to eat at least 75 grams and make sure protein is 25% of my macros. That has worked well for me. Take the time to figure out what works well for you.
Some of my go-to choices for protein:
- Chobani greek yogurt = 12 grams
- Pure Protein bars manufactured for Worldwide Sport Nutritional Supplements, Inc. = 2- grams
- All White liquid egg whites distributed by Crystal Farms = 10 grams (2 servings)
- Kashi GoLean Honey Almond Flax Crunch = 9 grams (It’s hard to find a high-protein cereal that actually tastes good.)
- I pay attention to my body’s natural rhythm. I try to notice when I start to get tired, when I feel the most energy, and when I naturally wake up in the morning. Align your daily routine with your body’s natural rhythm as much as you can.
- At least one hour before I go to bed, I turn the notifications off on my phone, which also means no social media, no news, anything else that will put my brain in processing mode.
- Connect with someone you love. Before bed, I spend at least 30 minutes with my daughter and an hour with my husband, whenever possible. But you could make a quick phone call or send a quick text to someone. Snuggle with your pet. Or, I’ve read that meditation and prayer have the same effect. Find something that gives you a feeling of connection and protection. This will allow your body to surrender to sleep.
- You deserve sleep. I learned about this one recently, and it works for me. Remind yourself, sleep is not about being lazy or wasting time; you need it to be productive. You deserve to pause, rest, and repair. When my head hits the pillow, I literally say, “I deserve sleep,” in my head a few times, and it really does seem to help.
I hope you’ve found at least one thing in this post that you can incorporate into your daily habits. Please share some of your tips in the comments below!