Coach E’s Daily HIT: Focus

 Coach E’s Daily HIT (Hajer Inspired Thought.)
 Thoughts on living a more fit and fulfilled life you love. 
 
 
January 3rd, 2018
 
Where focus goes, energy flows. What you focus on you feel. 
 
Today’s HIT is an invitation to focus on what’s right today. Focus on what you’re grateful for. If you’re going through a rough patch focus on what you can control and how you can be resourceful and creative in your approach.
 
Is it time to take a break from the media? Let go of a toxic relationship? Focus on an area of your life that is yearning for attention?
 
Take away: Harness the power of your focus today. You get to decide. Choose wisely. 
 
 
See you out there!
 
If you know someone who could use a boot of positive energy, feel free to pass these along. You can subscribe for free here
 
 
 
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Body Buzz Power Circuit

Video Description:

Coach E brings the heat during this 1/2 hour full body power circuit. Get ready to release mega amounts of liquid awesome as your light up your core, glutes, legs and arms! Recommended equipment: chair, free weights, kettle bell.

We got this!

 

https://vimeo.com/133566739/settings/embed

 

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5 Tips For Explosive Energy

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Coach Erik here:

I offer the key to maximizing your potential is focused energy. My offering today is 5 tips for cultivating explosive energy at home, in the work place or in your athletic endeavors.

1) Sleep More.  Sleeping 7-9 hours a night is a game changer. Science tells us that energy, focus, weight loss and feelings of well-being are all tied to sleep.

Coach E Tip: Not getting enough? Try a 15 min. power nap or 5 min. meditation. Both have been proven to be both rejuvenating and restorative.

2) Drink More Water. If you are 1% dehydrated performance can decrease up to 15%! Water gives you an immediate hit of energy and feeling of well-being.

Coach E Tip: Shoot for at least 2 liters if you are a female and 3 liters if you are a male. Drink to thirst and have water with you at all times.

3) Eat More Green Leafy Vegetables: Green leafy vegetables like kale, collard greens, chard, and spinach are loaded with vitamins and minerals providing and energetic boot.

Coach E Tip: Rock a large salad of greens with lean protein for lunch. Notice the hit of energy!

4) Move! Exercise releases dopamine and endorphins, which give you a major hit of energy and happy chemistry.

Coach E tip: Interval training (short burst of high intensity exercise followed by a recovery period) has been shown to exponentially increase energy, mood and focus. Plus it revs up your metabolism so you are burning calories at a higher rate through the day. At work? Get up and do a few laps around the office. At home? Rock a few intervals up and down the stairs.

5) Talk to a friend/colleague/coach that is on fire! Every interaction is an exchange of energy. Have you ever wondered why you feel so good after talking to a positive empowered person versus a negative nelly? Energy.

Coach E Tip: Commit to connect with at least one person who is on fire. Positive, happy, empowered and keen on making good things happen. After you do that go and be that person for someone else. Notice the energetic shift.

To get what we want in life we need energy. I invite you to commit to cultivating explosive energy. Take charge of your energy today and rock your day!

 

Erik Hajer is an award-winning trainer, life coach, presenter, athlete and author. Check out his blog/vlog for more secrets to living a fit and happy life you love. http://erikhajer3.wpengine.com   

 

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4 Amazing Benefits of Interval Training

interval training

Interval training defined as alternating bursts of high intensity activity followed by intervals of lighter activity can have amazing effects on your health and physique. Here’s what it can do for you:

 #1 Burn more calories in less time.

 #2 increases your basal metabolic rate (the rate you burn calories at rest) so you will be a fat burring machine for the next 24 hours after an interval session.

 #3 Strengthens your heart and cardiovascular system.

 #4 You can do interval training using any exercise modality that elevates your heart rate. For example; power walking, biking, jumping rope or swimming. 

 

Give these two workouts a go:

 

Workout 1

Warm-up

10 x 1 min. @ PE 8.5-8.8 each followed by 1 min. recovery

Cool down

 

Workout 2

Warm-up

5 x 2 min. @ PE 8.5-8.8 each followed by 2 min. recovery

Cool down

Notes

1) PE stands for perceived exertion. This is a scale from 1-10 with 1 being lying on the couch and 10 being an all out effort. This is your perception of exercise intensity during your interval.

2) This can be done with ay type of exercise that gets your heart rate up.

 

Let me know how it goes! 

 

Erik Hajer is an award-winning trainer, life coach, presenter and author. Check out his blog/vlog for more secrets to living a fit and happy life you love. http://erikhajer3.wpengine.com 

 

 

 

 

 

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Defloured

  • flour suguar

Coach Erik here:

One of the single greatest things you can do for your health and waistline is to cut back on the amount of refined carbohydrates in your diet. Meals /snacks rich in these high glycemic foods lead to a sudden surge in insulin levels and are associated with weight gain, inflammation and many chronic illnesses. Examples include; white bread, white pasta, baked goods made from refined flour and refined sugar in it’s various forms.

Vitamin and fiber rich foods such as brown rice, whole oats, and sweet potatoes offer a powerhouse of energy producing carbohydrates as well as a supernova of health and wellness benefits.

Challenge: This week I challenge you to limit the amount of refined carbohydrates you eat. Instead ride with sustained energy/health producing foods like brown rice, whole oats and sweet potatoes. Notice how good you feel and be sure to tell me about by adding a comment below.

Live Fit & Be Well,

Erik

 

 

Erik Hajer is an award-winning trainer, life coach, presenter and author. Check out his blog/vlog for more secrets to living a fit and happy life you love. http://erikhajer3.wpengine.com 

 

 

 

 

 

 

 

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Amazing Transformation Story: Must Watch! (Video.)

Arthurs story speaks to the power the power of the human spirit and a reminder that If you want something bad enough you will find a way! 

 

 

Erik Hajer is an award-winning trainer, life coach, presenter and author. Check out his blog/vlog for more secrets to living a fit and happy life you love. http://erikhajer3.wpengine.com 

 

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Hope is Not a Strategy – This is.

hope-is-not-a-strategy

Coach Erik here:

I offer your life expands or shrinks in direct proportion to your courage. When you step up to the demand of a new challenge your whole life positively expands. Possibilities, resources, relationships open to you and you begin to realize the person you thought your once were is no match for the person you really are.

Keep in mind when it comes to stepping up, hope is important, but it’s not a strategy. Hope is passive. Instead I invite you to unleash faith and action. Hope walks through the fire, faith leaps over it!

Take away: Expand by demand. Challenges sculpt your character, energize your life and awaken vast resources in and around you.

Step up, have faith and then go make things happen!

 

Erik Hajer is an award-winning trainer, life coach, presenter and author. Check out his blog/vlog for more secrets to living a fit and happy life you love. http://erikhajer3.wpengine.com

 

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