WORKOUT OF THE DAY-FIRST DAY OF SPRING!!!!!!!!

 

BIKINIIII READY!

 

Everyone has the same 24 hours to work with every day. It’s how you decide to spend and prioritize your time that’s the real issue. It’s easy to make excuses and kid yourself about why you’re not reaching your fitness goals, but until you take responsibility for your actions you will remain in front of the television for one more evening, all the while moaning about how you can’t fit into your favorite clothes any longer.

“But I’m tired,” you tell yourself. I’ll just take it easy tonight and I promise to work out tomorrow.” Then tomorrow comes and you’ve got to work late and before you know it, another day has passed and still no exercise. Why is it that you can hold down a job, make it to classes, run a household and put everyone else’s needs ahead of your own, while you disappoint yourself every time you miss your own health goals?

Of course there are legitimate reasons to not exercise. But unless you’ve just given birth or had surgery, most of these reasons aren’t reasons at all—they’re excuses. If you’ve been allowing these excuses to keep you from the gym, it’s time to refocus. REFOCUSSSS! GET ON A HEALTHY NUTRITION PLAN AND GET YOUR BOOTY IN GEAR.

WORKOUT OF THE DAY!!! ALL BODY WEIGHT MOVEMENTS’

 

JUMPING JACKS-25

HIGH KNEES-50

MOUNTAIN CLIMBERS-30

SUPERMANS-30

repeat 3-4 times

STRETCH

CIRCUIT 1:

JUMP SQUATS- 45 SECONDS

PUSH UPS-45 SECONDS

SIT UPS-1 MINUTE

BURPEES-45 SECONDS

REPEAT 3-4 TIMES THOUGH WITH 1 MINUTE REST IN BETWEEN

CIRCUIT 2:

PLANK-1 MIN ( ALTERNATE LIFTING LEGS AT 30 SEC MARK)

CURTSY SQUATS-EACH LEG 1 MIN

LUNGE RIGHT LEG-1MIN

LUNGE LEFT LEG -1MIN

LEG LOWERS-2MIN

BURPEES 1 MIN

REPEAT 3-4 TIMES

 

 

COOL DOWN- LIGHT JOG, OR STRETCH STRETCH STRETCH

IF YOU HAVE ANY QUESTIONS ABOUT EXERCISES EMAIL: ABLIFESTYLE3@GMAIL.COM

 

GET SPRING/ BIKINI READY!!!! FOR NUTRITION CLICK HERE

Weight loss mistakes to avoid!

Many dieters tend to make similar mistakes when trying to lose weight. But being aware of these mistakes—and making small physical and mental changes—will help you lose the weight and keep it off for good. You will then find in that process the transition of a lifestyle change rather than a dreadful “diet.” Here’s how:

Slower is Better
The first mistake dieters make is having unrealistic weight loss expectations. A lifestyle I live is set up for me to maintain my weight and stay healthy. A lifestyle change I could help set up for others is safely losing between half a pound and two pounds per week. Studies show that individuals who rapidly lose weight are more likely to gain it back. So if you’ve lost a few pounds this month—excellent! Don’t discount that because you see someone on T.V. losing 15 pounds in two weeks.

Everyone is Different

While some people lose a lot of weight in the first few weeks, others might not lose any weight for a few weeks. Although this can be frustrating when you’re doing everything right, it’s not a reason to give up. Sometimes it just takes a little while longer to see the results of your hard work reflected on the scale. Remember eating right and exercising regularly have positive impacts on your health in many other ways, such as more energy, less stress, better sleep, and reduced risk of many diseases. You’ll receive those benefits, regardless of the number on the scale.

Weight Loss is Rarely  Constant from Week to Week
Many people lose a lot in the first few weeks, and then their weight loss slows down considerably. It’s totally normal to have weeks when you lose more than expected, and weeks when your weight remains the same despite your consistent efforts. Our bodies are very complicated and don’t always cooperate with the estimates of how much we should expect to lose. People rarely lose a consistent amount of weight each week. Measuring your weight loss on a monthly basis can be a more accurate gauge of how well you are doing. But always ALWAYS stay on track, even if you derail a little.

Eating Less Isn’t Always Better
A lot of people assume that the less you eat, the faster you will lose. One of the biggest mistakes dieters make is not eating enough. Your calorie range is based on your current weight, goal weight, how aggressive your goal is (whether you want to lose weight quickly or slowly) and how much exercise you are doing. Your recommended calorie range might seem like a lot of food—especially if you are accustomed to fad, restrictive diets.  I have a great program I can help anyone get to their goals-MAINTAIN, LOSE , OR EVEN GAIN MUSCLE WEIGHT. 

But if your body is not getting enough nutrients and calories (especially if you eat less than your recommended CALORIE range), your metabolism will slow down. This is called “starvation mode” because your body thinks it is experiencing a famine, so it starts holding onto every calorie you give it, making weight loss much slower or impossible, and weight gain more likely. That’s why it’s so important to eat within your calorie range. If you aren’t, you could be doing more harm than gooD. What’s great about the program I could help set your goals is by providing your body the lack of nutrients, vitamins and minerals a lot of people miss out on through food. It’s easy, manageable, and only ranges out to $5-$6 a day to get YOURSELF HEALTHY. Now that’s a good investment. WHO SAYS BEING HEALTHY WOULD BE COST EFFECTIVE? YES THERE ARE WAYS AROUND IT.

It’s never ever to late to jump on the band wagon to a healthy  lifestyle. Set goals and start a manageable plan to get you on your road to success.  

16 NATURAL HEALING FOODS!

I found this article at Natural Knowledge 24/7 and I found it to be very interesting.  Foods have the power to HEAL! Check out these wonderful natural foods for natural simple cures!

Banana

Cure for: Stress or anxiety

Next time you feel stressed, reach for a banana, says Molly Kimball, RD, a certified specialist in sports dietetics with Ochsner’sElmwoodFitnessCenterinNew Orleans. With only 105 calories and 14 g of sugar, a medium banana fills you up, provides a mild blood sugar boost, and has 30% of the day’s vitamin B6, which helps the brain produce mellowing serotonin, getting you through a crisis peacefully.

Raisins

Cure for: High blood pressure

Sixty raisins—about a handful—contain 1 g of fiber and 212 mg of potassium, both recommended in the Dietary Approaches to Stop Hypertension (DASH) diet. Numerous studies show that polyphenols in grape-derived foods such as raisins, wine, and juice are effective in maintaining cardiovascular health, including bringing down blood pressure.

Yogurt

Cure for: Constipation or gas

One and a half cups of live-culture yogurt (high in gut-friendly bacteria) pushes food more efficiently through the gastrointestinal tract, says a 2002 study in Alimentary Pharmacology & Therapeutics. The beneficial bacteria also improve your gut’s ability to digest beans and dairy lactose, which can cause gas, adds Kimball.

Apricots

Cure for: Preventing kidney stones

Eight dried apricot halves have 2 g of fiber, only 3 mg of sodium, and 325 mg of potassium—all of which help keep minerals from accumulating in urine and forming calcium oxalate stones, the most common type of kidney stones, says Christine Gerbstadt, MD, RD, an integrative nutritionist in private practice in Sarasota, FL, and a spokesperson for the American Dietetic Association.

Can of tuna

Cure for: A bad mood

A 3-ounce serving of canned white tuna has about 800 mg ofomega-3s, which research suggests may treat the kind of blues that leave you feeling low or anxious. The fatty acids in fish have been endorsed by the American Psychiatric Association as an effective part of depression treatment, says Elizabeth Somer, RD, author of Eat Your Way to Happiness. For a seafood-free way to get happy, nosh on a small bagel. The 37 g of carbs will give you a dose of mood-boosting serotonin.

Ginger tea

Cure for Nausea

Dozens of studies reveal that ginger (1/4 teaspoon of powdered, 1/2 to 1 teaspoon of minced gingerroot, or a cup of ginger tea) can ease nausea from motion sickness and pregnancy, says Gerbstadt. Researchers are unsure which oils and compounds in ginger suppress nausea, but it’s safe and has none of the side effects (dry mouth, drowsiness) of OTC meds.

Basil

Cure for: Tummy troubles

Studies suggest that eugenol, a compound in basil, can keep your gut safe from pain, nausea, cramping, or diarrhea by killing off bacteria such as Salmonella and Listeria. Eugenol even has an antispasmodic property that can keep cramps at bay, says Mildred Mattfeldt-Beman, PhD, chair of the department of nutrition and dietetics atSaint LouisUniversity. Use minced fresh basil in sauces or salads.

Pear

Cure for: High cholesterol

One medium pear has 5 g of dietary fiber, much of it in the form of pectin, which helps flush out bad cholesterol, a risk factor in heart disease.

Cabbage

Cure for: Ulcers

A 2002 study at the Johns Hopkins School of Medicine found that sulforaphane, a powerful compound in cabbage, clobbers H. pylori(the bacteria that causes gastric and peptic ulcers) before it can get to your gut, and may even help inhibit the growth of gastric tumors. For only 34 calories a cup, cabbage provides 3 g of fiber and 75% of the day’s vitamin C.

Turkey

Cure for: Sleepless nights

A 3-ounce serving of turkey has nearly all the tryptophan (an essential amino acid that helps the body produce serotonin and melatonin, hormones that regulate sleep) you need in a day, says La Puma. Studies show that people who suffer from insomnia are deficient in tryptophan.

Buckwheat honey

Cure for: Coughing

In a study atPennsylvaniaStateUniversity, 2 teaspoons of thick, dark brown honey were more effective than OTC cough medicines at limiting the severity and frequency of a cough in children. Honey’s antioxidants and antimicrobial properties may soothe inflamed throat tissues, says John La Puma, MD, director of Chef Clinic inCalifornia.

Figs

Cure for: Hemorrhoids

The 3 g of fiber in four dried figs helps create soft, regular stools that will keep hemorrhoids from returning, says Somer. Figs also provide about 5% of daily potassium and 10% of manganese.

OJ

Cure for: Fatigue

The fructose in a 4-ounce glass is a perfect pick-me-up, says Gerbstadt. Some studies suggest that vitamin C’s ability to combat oxidative stress caused by free radicals may provide energy, and the vitamin plays a key role in metabolizing iron, which helps your body move energizing oxygen through your bloodstream, she adds.

Garlic

Cure for: Yeast infection

Garlic contains essential oils that can inhibit the growth of the Candida albicans fungus, the culprit in the pain, itch, and vaginal discharge of yeast infections, says Gerbstadt. Recent studies suggest that thyme, cloves, and even the essential oils from oranges are also effective fungicides, she adds. Include garlic in sauces, salad dressings, and marinades.

Chamomile tea

Cure for: Heart burn

“Chamomile can ease digestive inflammation, spasms, and gas,” says Dale Bellisfield, RN, a clinical herbalist inNew Jersey. Steep 2 teaspoons of the herb in10 ounces of very hot water for 20 minutes, covering the cup to keep the essential oils in the water. You may have to drink the tea a few times a day for complete relief.

Potatoes

Cure for: Headache

The 37 g of carbs in a medium potato can ease a tension headache by upping serotonin levels, as long as you keep the fat and protein below 2g.

WORKOUT OF THE DAY!

WORKOUT THURSDAY

Listen to your body at all times and if for some reason you can’t keep up try harder next time. You are only trying to beat your best effort not everyone elses.

Perform one set of each exercise without resting. For example, you’ll do the prescribed number of repetitions of the first exercise, and immediately do the second exercise and so on. Once you have finished going through the first circuit rest 1 minute and move on to the second circuit.

Get up and Get Moving!!

20 JUMPING JACKS

20 ARM CIRCLES

20 MOUNTAIN CLIMBERS

20 BODY WEIGHT SQUATS

20 PUSHUPS

REPEAT 3 TIMES

STRETCH. STRETCH STRETCH. HAMSTRINGS, QUADS, CALVES, UPPER BODY (3-5 MIN)

20 LUNGES EACH LEG

1 MINUTE PLANK

20 TRICEP DIPS

50 BRIDGES

20 SITUPS

20 SIDE LUNGES EACH LEG

WALL SIT-1 MINUTE

20 SIT UPS

SIDE PLANK EACH SIDE 45 SECONDS

20 PLIE SQUATS

20 SINGLE LEG SQUATS (EACH LEG)

50 BICYCLES

REPEAT THIS CIRCUIT 2-3 TIMES! RECORD HOW LONG IT TAKES YOU AND TRY IT EACH WEEK TO SEE IMPROVEMENT!

 

GoOoOooOo. GET SWIM SUIT BODY READY!

REMEMBER TO REFUEL YOU BODY WITH WATER AND GOOD BALANCE BETWEEN CARBS AND PROTEIN. FOR MY SUGGESTION for great protein powders- AND WHAT I USE CHECK THIS OUT HERE

PEANUT BUTTER FLAX MEAL BANANA BREAD!!! yUuUm

Flax meal in banana bread say whhhaaat? Yes. It has a nutty flavor and makes it that much more nutritious and gives great flavor. Plus the health benefits of flax meal are phenomenal.  It may be tiny, but it’s mighty: The flax seed carries one of the biggest nutrient payloads on the planet. And while it’s not technically a grain, it has a similar vitamin and mineral profile to grains, while the amount of fiber, antioxidants, and Omega 3 fatty acids in flax leaves grains in the dust.

Additionally, flax seed is very low in carbohydrates, making it ideal for people who limit their intake of starches and sugars. And its combination of healthy fat and high fiber content make it a great food for weight loss and maintenance — many dieters have found that flax seed has been a key to keeping them feeling satisfied.

I use Bob Mills Flaxseed meal.

Now to the health nanner bread.

PEANUT BUTTER BANANA FLAX MEAL BREAD!

Ingredients:
  • 3 ripened bananas
  • 1/3 CUP UNSWEETENED ALMOND MILK
  • 2 egg WHITES (I used organic, alternatively you could use flax eggs to make this vegan)
  • Herbalife FORMULA 1 VANILLA PROTEIN POWDER– 2 SCOOPS
  • 1/4 cup BOB Mills FLAXSEED MEAL
  • 2 tbsp chia seeds
  • 3/4  cup spelt flour (or whole wheat or white flour)
  • 1/2 cup oats ground
  • 1/2 cup oats (whole) (or you can keep the entire cup whole)
  • 3 tsp. baking soda
  • 1 tsp baking powder
  • 2 TBS WATER
  • 1/2 cup natural KREMA CREAMY peanut butter
  • 1/2 cup dark chocolate chips (OPTIONAL)
1. Preheat oven to 350 degrees. Grind oats, set aside. (I used my coffee grinder.)
2. Add FLAXMEAL, chia seeds, oats, banana, egg, , spelt flour, and almond milk to a large bowl. Mix well.
3. Add baking soda and baking powder. Combine. Now add the peanut butter. Fold in to batter. Then add the chocolate chips
5. Grease muffin pan.
6. Spoon batter into pan.
7. Bake in over for 20 minutes.
DEVOUR!!!!! SO DELICIOUS

 

KREMA PEANUT BUTTER REVIEW

KREMA– AHHH SO DIVINE. It is delicious and nutritious. I can’t tell you how much I love peanut butter. When I find new peanut butter brands to try  I jump with joy because this is my favorite food!!! 

It will always be a staple in my household and a part of my diet. 🙂

It is one of the oldest peanut butter companies in the country!! It was established in 1898 -whoa long time ago! What I love about it is it only contains peanuts. It still comes out extremely smooth and creamy. It comes out very oily because it’s all natural; which  I like when I dab and  smear on my oats or homemade treats.  It does not contain any salt, added sugar, or hydrogenated oils like all the other big brand names out there. If you have a sweet tooth or salty tooth all you can do is add a dab of salt or sugar to your needs. My personal preference is it all by itself. It also contains no trans fat and is a good source of unsaturaed fat and folic acid. I recently came upon this in the store and I knew I had to write into the company to blog and give my reviews.

The first one  I tried was Natural Creamy peanut Butter

This one is my favorite! So smooth and has a natural peanut butter taste. I used it in a banana bread recipe I recently made and posted. It gave such a perfect soft texture and matched well with the banana taste. Man did my sister and I devour that bread fast! Check the recipe and try this creamy peanut butter to mix in. Of course I added a smear on top of the bread after warm out of the oven. MmMmMm

Second was the Krema Crunchy Peanut Butter

It is a creamy base, with chunks of peanuts in it. I love this as well. 

So far with this one I have been smearing on whole wheat cinnamon swirl toast with sliced banana! I also mix it in to my morning oats, which contain 1/3 cup oat bran, 1T chia seed, 1T flax meal, and sometimes HERBALIFE CHOCOLATE PROTEIN POWDER (makes it taste like chocolate cake- and adds extra protein and vitamin/mineral boost!!). This concotion keeps me full and fueled for hours! Especially before a hard work out or busy day! I recommend both of these and to purchase you can find more at their website www.kremaproducts.com

I will continue making and expierencing new recipes! I want to try making unusual recipes as well. Next up I want to try their hot and spicy Krema Peanut butter and make a chicken veggie noodle dish with a peanut sauce mixed in!!!Yuuum!

Have a good day everyone and ALWAYS REMEMBER TO SMILE! 

Over training hurts you more than you think

Athlete, work out addicts, people with eating disorders probably have experienced over training at one time or another. Sometimes people are aware of it, other times people force through pain without even realizing the stress you put on yourself. I have experienced it as an athlete and I have experienced it through personal body image issues. I’ve been aware and I have not been aware. I played division 1 soccer so of course training, running, weight lifting, and extensive hours of soccer would take a toll on my body. Sometimes 2-3 hours a day and that was normal. I would push hard through practice because I am competitive but also because I was a starter. There was nothing I wouldn’t do to keep my spot. I earned it and I loved it. But man was I sore and tired. I would find myself in class dozing off and eventually by the end of the week, my legs would be burnt out. I wasn’t aware of how much I was OVERtraining my body. It affected me in games at times. Without adequate rest and recovery, these training regimens can backfire, and actually decrease performance.

Then there was times after season where I still found myself pushing myself beyond limits and I knew it. I started becoming obsessed with my body and how there was always room to improve somewhere (even though I was a lean machine). I started to become to thin, was losing muscle mass, and really didn’t look healthy. Everyone always knew me as a strong muscle toned girl. When I dropped 10 pounds of muscle mass I knew my training was part of it. I was irritable, anxious, grumpy, and didn’t want to be as social. I def was an  exercise addict’s frame of mind: I no longer chose to exercise but felt compelled to do so and struggled with guilt and anxiety if I didn’t work out. Injury, illness, an outing with friends, bad weather — none of these would deter me to compulsively exercise. Of course, it’s nearly impossible to draw a clear line dividing a healthy amount of exercise from too much, but I knew I had to make changes. And I did. This is what can happen when over training:

Excessive exercise can damage tendons, ligaments, bones, cartilage, and joints, and when minor injuries aren’t allowed to heal, they often result in long-term damage. Instead of building muscle, too much exercise actually destroys muscle mass, especially if the body isn’t getting enough nutrition, forcing it to break down muscle for energy.

Girls who exercise compulsively may disrupt the balance of hormones in their bodies. This can change their menstrual cycles (some girls lose their periods altogether, a condition known as amenorrhea) – which I did-and increase the risk of premature bone loss (osteoporosis). And of course, working their bodies so hard leads to exhaustion and constant fatigue. An even more serious risk is the stress that excessive exercise can place on the heart, particularly when someone is also engaging in unhealthy weight loss behaviors such as restricting intake.

Psychologically, exercise addicts are often plagued by anxiety and depression. They may have a negative image of themselves and feel worthless. Their social and academic lives may suffer as they withdraw from friends and family to fixate on exercise. Even if they want to succeed in school or in relationships, working out always comes first, so they end up skipping homework or missing out on time spent with friends.

This problem does not happen over night, neither will treating it. First step is recognizing the problems you have deveolped. Take the time to maybe cut back on minutes on your workouts. Don’t go so intense every single day ( I used to 6 days a week-yikes!). Switch up high intensity work outs with low intensity every other day to give your body a chance to recover. Drink plenty of fluids and alter your diet if necessary-switch up meals, like you do your work outs.

This will allow the body to replenish it’s energy stores on rest days because if you don’t, it will continue to breakdown. Alter workouts with yoga, flexibility, core training, high intensity, walks, and runs. Check out my workout tab for ideas. Make it fun and enjoy it! If you feel you can not do these steps  yourself or with someone close to you, you need to seek professional help.

 

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