Its Mind over Matter

So I have been posting a lot of body workouts that you can take and use to tighten those muscle fibers. But some people struggle with even putting on their nike’s tying them and getting out the door. I practice, I preach on having a balanced mind, body and spirit lifestyle. One of the most important things first is your mind- if your mind isn’t right- then how are you going to function or focus on a workout? How are you going to crush goals if you can’t self motivate and dedicate yourself to them?

There is no magic pill, no secret technique or approach that can solve this problem for you. It will take time, hard work and persistence to get yourself where you want to be. But there are several things you can do (and think) that can make all that hard work a little easier and greatly improve your chances of success.

No doubt about it, sticking to a weight loss or exercise program day after day can be tough. And without the proper support and motivation, any inroads made in terms of losing weight or adopting a fitness routine  could be for naught. Weight loss is really a mind game. When you think about it you can always feed the hunger center of your brain the correct, healthy foods, and it will feel “full.” It’s the emotional side of you that your brain must overcome. And that’s not easy. I even have days where it’s tough.

As you implement your lifestyle change, you have a chance to begin to make better, healthier choices in your life selections. Take it slowly and consider following the lead set by the “successful lifestyles.”

Smile and laugh out loud several times a day. It keeps you grounded, and helps you cope with situations that would otherwise make you crazy. Read a funny story, watch a sitcom, or tell jokes to bring out those happy feelings.

Meditate, pray, or otherwise find solace for at least 10-20 minutes each day. Contemplation is good for your soul, helps you cope with the demands of daily life. I started doing this every day. Take the time to really visualize what it is you want and how you want your day to go.

Have a positive attitude. Do your best to look at life as if “the glass is half full.” You must believe in yourself, have good support systems, and think positively (“I think I can, I think I can…”) to succeed.

If you give it some thought, I bet you’ll agree that losing weight is not really your goal. Sure you want to lose weight and it’s important to you. But why? Is it because some number on a scale is really that important and meaningful in and of itself? Probably not. If you’re like most people, you probably want to lose weight because in your mind that will make it easier for you to live the kind of life you want to live. Keep that vision in mind every time you you take a step towards your goal.

These are good steps to and questions to ask yourself:

  1. What do I want my life to look like in (1, 5 or 10) years? Explain what you want to be doing, the roles you want to take on, how you want to see yourself, etc.
  2. What would my ideal days look like? Explain why you’d look forward to getting up in the morning, the first thing you’d do every day, who you’d spend time with, the good experiences you want to have each day, how you’d face challenges in your daily life, etc.
  3. What personal values (love, human connection, security, independence, comfort, interest, excitement, contribution to society, family, career success etc.) do I want my daily life to express and reflect? Include how you’d rank these values if you had to choose between them at any given moment.

These are just tools you can use to get your mind right and get yourself thinking. Write yourself a vision statement to get yourself from where you are to whee you want to be.  DO not get down on yourself!!  Focus on what you can CHANGE in your life as “fit.” It’s also a good idea to include pictures  that will remind you of your goals and vision on tough days. Use your Vision Statement regularly to remind yourself why you are committed to your goals. You against YOURSELF!!

Stay up, Stay Positive

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Core Workout

Ab and core workout. Can’t stress enough why it’s important to work your whole core. It’s the foundation to your body. Having a strong core plays an important part in all our lives. What is the core? It is a group of muscles that make up our mid-section, which consist of the abdominals, oblique’s and lower back. The core is responsible for stabilizing everything we do and for our posture.

By keeping a strong core, it can help us stand up straighter, eliminate lower back pain, have good muscle tone, have improvement in physical performance,  and help prevent injuries and support our body to function at a higher energy level. People with a weak core have that hunched over look on their back from being sedentary and sitting hunched over at a desk all day. This contributes to bad posture- which leads to back pain and damage to the spine.

Building a strong core does not happen overnight but with consistency and time you will develop a good strong foundation. If you have a strong core it will allow your body to retain that lean healthy look even as we age

See all those muscles! That’s why abs are made in the kitchen. Everyone has a 6 pack- just some and most are hidden by a layer of fat! Today work your core and ab muscles to strengthen them- but eat your way to a healthy, tight, lean body! Recipe for a yummy shake HERE.

CORE AND AB WORKOUT: I do a lot of reps. Adjust to your level. Some can start at 20. Each time increase 🙂

WARM UP:

Jump Rope for 50

High knees-50

Kick your BoOtY 50

Ski Jumps 50 (jumping side to side like you are skiing down slopes)

TWICE THROUGH

Do each circuit 2 times though. Circuit one go non stop. Rest 1 min Repeat. Same thing for Circuit 2

CIRCUIT 1:

Mountain Climbers– 60

*Dumbbell Russian Twist– 60 ( I use 25 pounds) Use a weight that fits you. Holding the dumbbells out in front of you, bring them down to your right side, only moving your arms. (Twisting at the spine is a big no-no!) Bring them all the way to the left, keeping your spine rigid. Repeat for reps.

*Plank Knee to Elbow– 60

* Dumbbell windmills– 20 Holding a dumbbells out in front of you, bring them down to your right side only moving your arms. (Twisting at the spine is a big no-no!) Bring them all the way to the left, keeping your spine rigid. Repeat for reps.

CIRCUIT 2:

* Up and Down planks-40 Be in Plank position and push up on one arm and back down with the other. Repeating

* Dumbbell Wood chop– 20 each side. Stand with feet shoulder-width apart and a dumbbell out in front of you. Squat down,  rotating right to bring the dumbbell down to your right foot. Bring the dumbbell back up, keeping you arms out in front of you. Rotate into left lunge with your arms going overhead to the left side. Repeat for reps. 

*Overhead Dumbbell Side bend – 20 ( 10 each side) 

  1. Hold a pair of dumbbells over your head, in line with your shoulders, with your arms straight.
  2. Without twisting your upper body, slowly bend directly to your left side as far as you can. Pause, return to an upright position, then bend to your right side. Alternate back and forth with each repetition.

* Leg Lowers. Lay on back- legs up and maintain a strong core. Lower legs to where it feels comfortable ( I go right above ground without touching). Some people only go 45 degrees. Lower for 40.

I will finish with a quick cardio sesh: 20 burpees, 20 jump ropes, 20 side to side hops, 20 high knees. Repeat 3 times!

listen TO YOUR BODY!!! food CRAVINGS!!

You make a choice that affects your health every time you’re in the kitchen, at the grocery store, or even at work. Are your decisions as fit as they can be?
Sometimes you have to look deeper into these cravings. Why does it seem that we are always craving foods that are bad for us? When our bodies crave something, we often seek out foods that satisfy our food cravings to the extreme, whether it be salt, sugar, carbohydrates, or caffeine. Have you ever been told to listen to your body? When it craves a certain food or nutrient, it often points to something real going on in your body that should be addressed. Here are the answers to your questions about food cravings, plus a look at thefive foods we crave the most.

Chocolate

According to the Journal of Nutrition, chocolate is the most widely craved food in America. Most people have a taste for chocolate, which helps, but chocolate also contains key ingredients that may be linked to why we crave it so much. For instance, many people seem to crave chocolate when they are stressed or feeling down. Chocolate’s reputation as an aphrodisiac stems from its phenylethylamine content, which regulates the body’s release of endorphins. Endorphins are natural mood lifters and often have a calming effect when the body is stressed. Chocolate also contains traces of tetrahydrocannabinol (THC), a substance found in marijuana. THCreacts with cells in the brain to release dopamine, one of the neurotransmitters responsible for the release of endorphins. The “high” from marijuana is therefore replicated to a much lesser degree when eating chocolate. In addition to its “feel good” qualities, chocolate contains large amounts of iron, a mineral that can be depleted during a woman’s menstruation cycle.  If you just have to get that chocolate fix, try dark chocolate to reap its antioxidant benefits!

Another way I  deal with my chocolate craving is using my Herbalife chocolate protein powder and making yummy treats out of it! Refer to my recipe tab for those delicious BITES

Salt

Salt, which most people associate with potato chips or French fries, is another commonly craved food. Like chocolate, some people are drawn to salty foods over other types, which can contribute to the nature of their food cravings. Some experts believe that Americans are so accustomed to a high-sodium diet, that they go into salt “withdrawal” when their eating habits change. This dietary change can be a real shock to one’s system, particularly for those who are dieting or have very low-sodium intake. Slowly cutting back on salt, rather than completely cutting it out of your diet, is a more effective way to reduce your intake of sodium. Finally, a desire for salt may simply be a result of dehydration, the process by which your body loses water, electrolytes and salt. The best way to fight dehydration is by drinking more water and by replacing the lost salt. Many sports drinks like Gatorade and Powerade provide the necessary nutrients for hydration, especially after an intense workout. Sudden, excessive cravings for salt can also be a sign of some serious health conditions, such as diabetes, heart disease, and sickle cell anemia. If you experience symptoms of any of these diseases, you should consult your physician immediately.
Carbohydrates
A craving for carbohydrates usually results in the consumption of refined carbohydrates, which are made from refined sugars and white flour. Consuming these items cause a rapid increase in your body’s blood-sugar levels. Not surprisingly, carb cravings often occur in the mid-afternoon, when your energy stores are at their lowest. While a high-carb snack will give you more energy, it will also cause a sudden drop in energy, which will encourage even more unhealthy snacking. Many carbohydrates are also referred to as “comfort foods,” which people associate with pleasant feelings. When you need a jolt of energy or a mood enhancement, it is natural to turn to the foods that have created those feelings in the past. Instead of reaching for a bag of pretzels or a few (or maybe more) of your favorite cookies, eat a handful of nuts and dried fruit or yogurt to give you the energy you need. The fiber in the nuts will help you to feel full for longer, while the low-glycemic fruit will help to stabilize your blood sugar so that your energy stores aren’t depleted as quickly. Adding a source of protein like yogurt, which takes longer to digest, can also slow down your body’s response to the carbohydrates.

Caffeine

Do you reach for a caffeine fix every time you’re feeling tired? Those who have serious cravings for caffeine throughout the day are most likely suffering from an addiction to caffeine. Caffeine stimulates activity in the brain, which in turn, causes the release of the hormone adrenaline. Despite achieving the desired effect, after the dose of caffeine wears off, it often creates a craving for additional caffeine to recreate the effect. There are healthier, more effective ways of preventing fatigue throughout the day. First, make sure you are getting enough sleep! Second, exercise daily. Although many people mistakenly think that they will be more tired by exercising, they are actually wrong. Overall, exercise will increase your energy level and will enable you to overcome your food cravings. Lastly, make sure you eat a healthy snack that is high in protein and whole grains every few hours to maintain your energy.
Fat
When most of us crave fat, we don’t reach for a packet of nuts or a spoonful of flaxseed oil. Instead, we look for sources of saturated fats, such as potato chips, or snacks that satisfy our sweet tooth and our fat craving. Essential fatty acids are healthy fats that contain vitamins A, D and E, which your body uses for healthy skin, hair and nails. Because most Americans eat a diet that is lacking in these essential fats and oils, your body may crave them regularly. Unfortunately, when you respond by eating saturated fats, your body will continue to crave the fat it really needs. Fat also adds flavor and variety to our foods, which can be obtained by adding other healthy foods to your dishes. The next time you’re craving fat, try eating nuts or seeds, nut butters ,avocados, or salmon and tuna. As a healthy substitute for vegetable oil, use olive oil when cooking.
******Food cravings are natural and unavoidable. However, they don’t need to be detrimental to your health if you respond to them appropriately. Stop and think about the real reasons behind your cravings and find solutions that will satisfy them and, at the same time, improve your health. Listen to your body, but don’t let it control you!!!!!

TIP AND ANOTHER DELICIOUS RECIPE!

Tip of the day:  focus on one thing that you know
trips you up. And make it a goal to work on that one thing for the next 7 days.
This tip works really well because it gets you in the habit of small wins. I don’t care
who you are or what stage you are at in your life right now. There is nobody who
can’t use a small win to rebuild motivation and momentum 😉
Recipe of the day: Peanut Noodles with Shredded Chicken & Vegetables– yum yum!!!
Peanut Noodles with Shredded Chicken & Vegetables Recipe
6 servings, 1 1/2 cups each
Active Time: 30 minutes
Total Time: 30 minutes

INGREDIENTS

  • 1 pound boneless, skinless chicken breasts
  • 1/2 cup smooth natural peanut butter (Trader Joe’s my fav)!
  • 2 tablespoons reduced-sodium soy sauce
  • 2 teaspoons minced garlic
  • 1 1/2 teaspoons chile-garlic sauce, or to taste (see Ingredient note)
  • 1 teaspoon minced fresh ginger
  • 8 ounces whole-wheat spaghetti
  • 1 12-ounce bag fresh vegetable medley, such as carrots, broccoli, snow peas

PREPARATION

  1. Put a large pot of water on to boil for cooking pasta.
  2. Meanwhile, place chicken in a skillet or saucepan and add enough water to cover; bring to a boil. Cover, reduce heat to low and simmer gently until cooked through and no longer pink in the middle, 10 to 12 minutes. Transfer the chicken to a cutting board. When cool enough to handle, shred into bite-size strips.
  3. Whisk peanut butter, soy sauce, garlic, chile-garlic sauce and ginger in a large bowl.
  4. Cook pasta in the boiling water until not quite tender, about 1 minute less than specified in the package directions. Add vegetables and cook until the pasta and vegetables are just tender, 1 minute more. Drain, reserving 1 cup of the cooking liquid. Rinse the pasta and vegetables with cool water to refresh. Stir the reserved cooking liquid into the peanut sauce; add the pasta, vegetables and chicken; toss well to coat. Serve warm or chilled.

TIPS & NOTES

  • Make Ahead Tip: Cover and refrigerate for up to 2 days. To serve, stir in 2 tablespoons warm water per portion; serve cold or reheat in microwave.
  • Ingredient Note: Chile-garlic sauce (or chili-garlic sauce, or paste) is a blend of ground chiles, garlic and vinegar and is commonly used to add heat and flavor to Asian soups, sauces and stir-fries. It can be found in the Asian section of large supermarkets and keeps up to 1 year in the refrigerator.

NUTRITION

Per serving: 363 calories; 12 g fat (2 g sat, 0 g mono); 44 mg cholesterol; 36 g carbohydrates; 0 g added sugars; 29 g protein; 7 g fiber; 348 mg sodium; 287 mg potassium.
Nutrition Bonus: Selenium (58% daily value), Fiber (27% dv), Vitamin C (25% dv), Magnesium (19% dv).

O Just AnoThER DaY

Can you guys believe it is mid Feb? Geez time goes fast! I just remember it being summer. But yet here we are mid year trying to maintain our new years resolutions- staying healthy and having an active lifestyle. Summer is already here around the corner. It’s time to maintain and get ready and BIKINI READY!!!  I definitely love to work out. Some days I struggle to get out and get active-but that’s normal. If you know me personally- I am a energized bunny, but some days I do lack motivation. I mean I AM HUMAN AND THAT IS NORMAL. 😉 But for the most part I make it a priority. It’s like brushing your teeth- it doesn’t feel right if you don’t do it. My goal is for anyone to come to my page with aN open mind– to help push you for the motivation people sometimes lack. I also looooove food and healthy eating. My goal is to take any recipe and turn it into an alternative that still knocks your socks off. I am always open to ideas if anyone wants to throw some ideas for me to “make over” a recipe. I have an amazing 27 year old sister who is my perfect taste tester. isn’t she pretty 🙂

She loves food ( almost to much!!!) haha. She will give me the thumbs up or the thumbs down ( which of course is 97% uuuuup). I like to try weird and different things as well. So have an open mind with some of the recipes I post. You just never know how some things could mix well together. It’s good to step out of your box, your comfort zone. I mean that in all aspects of life as well.  So with all this being said- I am going to continue with my HEALTH TIPS, LIFESTYLE TIPS, AND HEALTHY RECIPES. I genuinely have a passion for this stuff and love to inspire people! Please comment or let me know if you have any questions!!!!!

 Sister Luv ❤

WORKOUT OF THE DAY!!!!!!! get bikini ready

THE 1000 WORKOUT!!!!!! I DID IT TODAY AND SO CAN YOU!!!!!!!!!!
100 JUMP ROPE
100 SQUATS-if u wanna get crazy do jump squats
100 MOUNTAIN CLIMBERS
100 CRUNCHES
100 HIGH KNEES
100 COBRA PUSH UPS
100 BRIDGE PULSES
100 WALKING LUNGES
100 TRICEP DIPS
100 HOVER/ JUMPING  JACKS

GET IT AND GET IT DONE!!!!!!!!! WORK HARD AND THEN YOU CAN PLAY!!!! SUMMER IS AROUND THE CORNER! TIME TO GET BIKINI  READY 🙂

Try one of these tips each day — you’ll feel better and get fitter and smarter in just one month.

TIPS TO KEEP YOUR ENGINE RUNNING SMOOTH AND IN GROOVE!!! great ARTICLE AGAIN (WWW.FITNESSMAGAZINE.COM)

1. Give lip service.
Thirty minutes of making out can improve allergy symptoms. Research shows that kissing reduces the amount of chemicals your body releases in response to allergens.
2. Turn up the heat on your sheets.
Bedding contains thousands of dust mites that can irritate sensitive skin and exacerbate eczema, according to a new study. Wash sheets in H2O that’s at least 140 F. to make sure you kill the critters.
3. D-stress.
Getting plenty of calcium and vitamin D can decrease your risk of developing a stress fracture by 20 percent. Active women should strive for 1,000 IU of vitamin D and 2,000 milligrams of calcium daily to keep their bones strong, experts say.
4. Get your head examined.
Melanomas found on your scalp or neck almost double your risk of dying compared with those detected elsewhere on the body, report researchers from the University of North Carolina at Chapel Hill School of Medicine. Because they’re often hidden by hair, malignant moles and other skin abnormalities are typically detected too late for treatment to be effective. See your MD for an annual skin check.
5. Clean up your mouth.
Two ounces of yogurt a day (the typical container holds six ounces) may protect you from gum disease, a recent study in the Journal of Periodontology shows. The “good” bacteria in yogurt helps fight germs in your mouth.
6. Play red light, green light.
For increasing your endurance, four to six 30-second bursts of all-out cardio are just as effective as up to an hour of training at a lower intensity. Short on time? Use intervals to get stronger more quickly.
7. Reboot your brain.
Mundane tasks, such as entering data into a spreadsheet, can switch your mind into default mode, making you more likely to mess up within about 30 seconds, scientists say. Feel like you’re operating on autopilot? Snap out of it by going for a quick walk down the hall.
8. Debug your desk.
As many as 283 species of bacteria can thrive in ordinary office dust, including nasty streptococcus, the main cause of strep throat, and staphylococcus aureus, which can lead to MRSA, an antibiotic-resistant staph infection, according to a recent report. Wipe down your workstation, keyboard, and phone regularly with a disinfectant such as Formula 409 Antibacterial All-Purpose Cleaner or Lysol All-Purpose Cleaner.
9. Shrug it off.
Strengthening your trapezius muscle, which runs from your shoulders to your neck and upper back, can reduce chronic neck pain by up to 80 percent.

(Effective trapezius exercise: Standing with your torso straight. Separate your legs to shoulder width. Take hold of the barbell, with your hands farther apart than your legs. Lift the barbell, bringing it to the height of your chest, and lining up your elbows with your shoulders. Keep your torso straight during the exercise. Return to the starting position.)

10. Juice your looks.
A diet rich in vitamin C and linoleic acid (a fatty acid found in many vegetable oils) can reduce the appearance of wrinkles, dryness, and thinning skin, according to a study.
11. Get sappy.
Spending just 30 minutes a day consciously thinking of a loved one can promote mental and emotional well-being, say University of Wisconsin-Madison researchers. Cultivating the feeling of love and compassion stimulates the brain to make new connections and neural pathways.
12. Chill out.
Just two to three minutes under cool water in the shower can boost your mood. The cold may cause the brain to release feel-good hormones.
13. Go slo-mo.
Doing tai chi regularly not only improves your endurance and flexibility but may also help control blood sugar and improve your immune system. The exercise increases levels of certain bacteria-fighting T-cells in your body, research shows.
14. Be a dairy queen.
Women on a low-calorie diet who took supplements to up their calcium from 600 milligrams a day or less to 1,200 milligrams a day lost an average of 10 pounds more than those who didn’t boost their intake, according to a new study. Your brain may be able to detect low calcium levels in the body and tries to compensate by increasing your appetite for foods rich in this mineral, experts say. Skim milk, low-fat cheese, and fortified OJ are all good sources.
15. Straighten up.
Tension in your neck may affect how your body regulates blood pressure, animal studies indicate. At work, sit with your back firmly against your chair, your feet on the floor, your knees slightly higher than your hips and your chair close to your desk.
16. Go green.
Drinking green tea with your antibiotics helps the medication destroy harmful bacteria up to three times more effectively, researchers found.
17. Grab some garbanzos.
People who regularly consume beans typically weigh six pounds less than those who don’t, even though they take in more daily calories. Researchers believe this may be because the legume eaters get more fiber but consume less fat, especially saturated fat, than those who shy away from beans. Throw a handful into salads, soups, or pasta sauce for an extra boost of protein and fiber.
18. Chomp cravings away.
Chewing gum after lunch can curb hunger, a recent study shows. But pick your stick carefully. Ingesting too much sorbitol, a common ingredient in sugar-free gum, can cause diarrhea and abdominal pain. We like sorbitol-free Ice Breakers Ice Cubes White sugar-free gum.
19. Reach new heights.
Wearing a pair of moderately high heels (2 to 2 1/2 inches) can strengthen your pelvic-floor muscles, which can improve your sex life.
20. Munch a bunch.
About one cup of red grapes a day can help suppress the abnormal cell formation that leads to most types of breast cancer, according to a recent study in Cancer Prevention Research. Resveratrol, a natural compound found in grapes, grape juice, and red wine, may prevent estrogen from reacting with DNA molecules, which can lead to cells becoming cancerous, scientists say.
21. Run for your life.
Joggers have a 40 percent lower risk of dying than people who don’t lace up their sneakers, according to Stanford University researchers. Runners are less likely to have cardiovascular problems or develop disabilities as they age. Motivate yourself to become fit by training for a 5K.
Get our beginner-friendly six-week training plan >>

22. Be cuckoo for coconut.
An oil high in fatty acids made from coconut oil has been shown to burn fat and promote weight loss, according to a study in the American Journal of Clinical Nutrition. People who consumed four to five teaspoons of this type of oil (in baked goods and through cooking) every day for 16 weeks lost almost four pounds more than those who used olive oil.
23. Get crackin’.
Adding one egg a day, yolk and all, to your diet can increase good HDL levels without increasing bad LDL cholesterol levels. Low levels of HDL have previously been linked to memory loss.
24. Strike a pose.
Relaxation techniques like yoga or meditation help your body beat the symptoms of stress before they harm your health, according to researchers at the Benson-Henry Institute for Mind Body Medicine at Massachusetts General Hospital.
25. Tap into the magic of mushrooms.
White button mushrooms can boost your immune system by improving how your T-cells work, according to recent preliminary studies. T-cells are the white blood cells that help protect your body from harmful intruders.
26. Try the silent treatment.
Being exposed to just 35 decibels of noise (about the sound of people talking softly) while in bed could raise your blood pressure by six or seven points, according to a recent study. Snooze more peacefully by investing in a white-noise or sound machine like the Obus Forme Sound Therapy Relaxation System ($30, amazon.com).
27. Get your game on.
Playing video games with a lot of action sequences can sharpen your visual skills by 20 percent, according to research from the University of Rochester in New York. A fun game to try: Lara Croft: Tomb Raider Anniversary for Wii ($30, amazon.com).
28. Hit the sauce.
People who munch on apples, eat applesauce, or drink apple juice are 27 percent less likely to develop metabolic syndrome — a combination of health problems, such as increased blood pressure and blood-sugar levels, that can lead to heart disease and diabetes, research shows. Other studies suggest that eating apples may reduce your risk of breast cancer.
29. Take a nature break.
Heading outdoors for 30 minutes when the sun is shining can make you happier and improve your brain’s ability to process new information, according to a study at the Virginia Institute for Psychiatric and Behavioral Genetics.
30. Go, go, go!
If you feel the urge, race to the restroom. Having an overly full bladder can increase stress on the heart, upping the odds of a heart attack in those at risk, a study in the Journal of the American College of Cardiology shows.
31. Fly away.
Women who take at least two vacations a year are more happily married than those who rarely get out of town, because they are less likely to be depressed, tense, or tired. Book your summer trip now.

Jumpstart your health with a HERBALIFE drink as well. Many natural-herb-products to give your body the nutrients and vitamins it need to stay balanced and healthy 😉

https://www.goherbalife.com/lifestyle3/en-US

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