5 SIMPLE AFFIRMATIONS FOR PERSONAL GROWTH

Sometimes life can get us down and can be challenging. However the way we look at life, situations and what we say to ourselves is what determines our happiness, and growth. I believe we create our lives by our thoughts and we can have success, great relationships, our dream job, health, and much more. I know this works because it has changed my life. Here are five things you can start to say to yourself to shift your thought process to one of achievement and growth.

5 Affirmations for Personal Growth:

1. I am in control of my thoughts, therefore, I journal everyday what I will create for that day. What I am grateful for and what action steps to take.

2. Obstacles are my opportunities for success, and to prove to myself what I am capable of.

3. I am pro-active in creating the structure I need everyday so that I will have a strong foundation for long-term growth.

4. I am a beautiful, strong, pro-active action taker. I can accomplish whatever I put my mind too.

5. I always take care of my health, mind and body by exercising daily and only eating whole food that will make me strong for life, and free from disease.

Write these down and put them on your fridge, bathroom mirror, work station, car and in your purse. You deserve the best life ever, but it is up to you to take the action steps!

5 Tips for Better Sleep & Recovery

Sufficient and quality sleep is one of the most important, and sadly ignored, elements of a sound mind and body. We could spend so much time and energy on our physical conditioning, nutrition, and social-emotional sides of our lives and totally bypass among the columns of health and wellness.

We often fall into the trap of prior sleep to “get more done.” Nevertheless, it’s important to try to at least improve your sleep quality, through whichever means you deem appropriate.

In this article, I’ll discuss some of my favorite tips for optimizing your sleep habits, you will learn what deep sleep is, why it’s so important; and how you can improve your sleep over time.

1.    Adjust When You Exercise

Surprisingly, the time of day that you exercise may have a significant impact on how well you sleep; furthermore, the moment you exercise could influence various elements of sleep. For instance, how long it takes to go to sleep as well as just how you remain asleep throughout the night.

When a person exercises in the morning, they have less trouble falling asleep. Interestingly, regardless of the training time, exercise reduced the number of times you woke up at night. Basically, this detail leads us in conclusion that workout in fact favorably influence sleep. In addition, depending upon your sleep issue, the time you workout may have a considerable impact.

2.    Say Bye Bye to your Gizmo’s

As the reason coincides-- the "blue light" emitted from digital displays (including TVs, computers, and phones) hinders the body's natural manufacturing of melatonin. This makes sleep-- and definitely deep sleep-- much less achievable.

The earlier you quit utilizing these blue light displays the better, as there light has actually been shown to subdue melatonin for approximately 3 hours.

If you're anything like the majority of people living in the modern world, stepping far from all digital gadgets 3 hours before bed may help enhance sleep considerably. 

3.    Build A Regular Rhythm

Interestingly, our bodies have a biological rhythm, which manages almost every function in the body, from when you wake, to when you like to exercise and go to bed. Additionally, most hormonal output pertaining to these occasions also happens on a rhythm. For instance, did you know that your body releases cortisol in the early morning, which ultimately causes you to wake and prepare for the day?

Ends up, this is an important part of your body clock. Melatonin, as I mentioned earlier, is additionally a regulatory authority of your circadian rhythm. Having irregular and/or short amount of time to fall asleep is among the significant concerns pounding our melatonin manufacturing.

Keep in mind that your body does not quit on the weekends. Whenever possible, I recommend attempting to keep your routine of sleeping and waking, whenever feasible, even on the weekend breaks. However, make sure it’s quality sleep for 8 hours. 

4.     Why is Deep Sleep So Important?

Naturally, most of us want to rest better, but those that are working to improve their efficiency and preparedness throughout the day know that the Holy Grail is improving our quantity of deep sleep.

Not to get as well technical, yet deep rest, or the last of NREM (or non-REM) sleep, is the moment when your brain waves are at their lowest frequency and you are at your hardest to wake up. Deep sleep is the moment when our bodies are working hardest to recuperate, reinforcing our minds and fixing our bodies from the previous day's physical effort. It's no surprise that individuals who typically state they're well rested have shown that they have had high-quality deep rest.

5.    Stay consistent!

One of the most common triggers for severe muscle soreness is an exercise that is different from what you are accustomed to! Regardless of the amount of weight lifted, repetitions performed, types of exercises used and so on, if the exercise stress is relatively new to you, you will likely be quite sore. The best way to combat this is by staying consistent with your workout routine. Even the most intense of exercise sessions can be adapted to and recovered from using the strategies above, as long as you STAY CONSISTENT. Without consistency, you can do everything else right and still be extremely sore the days following a workout. 

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Why Autophagy is Important and Why You Need to Stimulate It

Good news there's a little-known approach your body does to clean itself from damage and free radicals. It's a process you can tap into that accelerates self-eating.

Wait What?...

Yes, you could truly train your body to eat itself - and believe it or not, you should want and need it.

It's a natural process called Autophagy meaning “self-eating”, the body’s system of cleaning house. Explained in easier terms, it a cellular cleansing process that removes toxins within the cells and repairs dead, infected, damaged cells left behind; swallowing up the weaker parts of the body, to make it stronger. This could also be called survival of the fittest. 

Autophagy makes us more efficient by getting rid of flawed parts, protecting us from many different cancers, as well as excessive weight gain, and diabetes. Autophagy is can also slow the aging process.  

When we’re younger our cells are vibrant and more efficient, and duplicating like crazy, but as we age our cells aren't duplicating as much and eventually we die. Now, since we are aging and starting to lose cells, we do need to make sure we become a lot more efficient at making the stronger cells even stronger and begin to increase, and we can do that with Autophagy. The benefits of enhancing this process is so the cells are stronger, which slows down the aging process, so we can live longer and feel more youthful without sickness. 

Another benefit is when Autophagy is working at an accelerated pace, we have high levels of Nero protection that’s occurring. Which means, intermittent fasting helps enhance cognitive function, which may help the brain to learn more easily. As brain cells become more powerful, it protects us from dementia and Alzheimer's. 

Now, I know you're asking yourself “how do I eat myself?” Well, I’m about to tell you. First, autophagy is a response to stress, but we want to utilize “good stressors” not bad ones. The good stressors are things like exercise and intermittent fasting. Let’s take a look at these:

1.    Exercise

Exercise puts stress on the body, however, this is the good stress. Exercise damages your muscle tissue, and it creates little microscopic tears that the body then rushes to heal, this creates more muscle mass and resistant to any more damage you might place it through.

Regular exercise is a natural way you can help your body to cleanse. That must be why we feel so refreshed and stress free after a good hard workout.

2.    Intermittent Fast

Ironically for people who "cleanse" by drinking juice (which can be high in sugar), the act of eating actually works against autophagy. Skipping meals can lead to another stressful act that the body may not immediately love but ultimately take advantage of.

Intermittent fasting is a term that involves time-restricted eating. There are many different ways to do this but if you’re a woman you’ll have to consider hormones will play into what you can do. Start with a 12 hour fast and see how your body feels, and build up from there. Autophagy starts at 16 hours and becomes more powerful between 24-48 hours for the best effects. You might consider trying your first fast starting at 7 pm and then fast until 7 am the next morning. 

3.    Reduce Your Intake of Carbs

Reducing the amount of carbs in your diet will induce autophagy. It may be hard to make drastic changes to your diet all at once, so slowly work yourself into it. Try one of these ideas to start with, and then implement more of them as you are able.

Simply cutting carbs on odd days, or two days with carbs and two days without carbs has been shown to increase autophagy. Bodybuilders have been doing this to manipulate fat loss for years. However, there’s another way to get similar benefits without giving up your favorite rib eye, but you will need to stop eating sugar either way.

It is called a ketogenic diet, and it's an ever more preferred diet for anybody looking for a much longer lifespan and to help prevent health-related disease. The idea is to reduce carbs to 10% of overall calories so that the body has no choice but to use fat as a fuel source instead of glucose from carbs. This puts you in a ketosis, which induces autophagy. 

So, here's my own conclusion… Regular workout, as well as occasional carbohydrate restriction, carry mountains of advantages in addition to their likely impact on autophagy. The very best that may happen is a stronger, leaner, as well as cleaner body. That's our type of cleansing.

References

1) 10-5-16 How autophagy could lead to a cure for cancer and spell the end of diabetes:
https://www.wired.co.uk/article/autophagy-cells-explained
2) 5-24-15 Autophagy https://theartofmed.wordpress.com/2015/05/24/autophagy/
3) 8-16-10 Fasting increases circulating levels of several neurotrophic factors
https://www.tandfonline.com/doi/full/10.4161/auto.6.6.12376
4) Exercise induces autophagy in peripheral tissues and in the brain
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3463459/

Do Emotional Eaters Have BusyBody Problems?

Something to think about, busybodies are commonly driven by excellent intentions yet they're driven by subconscious reasons.

Are you wondering if you're a BusyBody or have BusyBody patterns?

Let’s explore the following 3 scenarios below:

The Caretaker

You are very in harmony with people in demand. You really feel good being mama duck, seeing to your little ducklings are done in a row, right where you desire them, where their more than happy and secure.

Have you ever tried to change a person to the way you think they should be? Have you ever felt aggravated that people didn't do exactly what you asked, as well as resisted you and challenge you?

The Rescuer

You really feel you must step in, save the day, take control of the circumstance. Have you ever felt pain because the person you're aiming to aid, kindly or not-so-kindly informed you to butt out? Do you consistently do your kids' homework, and/or make the last-minute drive to school if they have forgotten their homework at home? Then to end up with youngsters that anticipate you to be the homework fairy?

The Do-Gooder

You volunteer when you should not, then it makes you feel resentful and stressed. Have you ever before seemed like an overloaded and stressed out martyr due to the fact that you realize far too late that you've taken on to much? No one else is raising their hand, and the worry falls on your shoulders.

I don't imply to suggest that aiding is a bad thing. We are hard-wired to help each other and also, it's a natural element of being a person. The problems arise when individuals attempt to aid all the time, further effecting our own quality of life or ability to care for ones health.

Do  scenarios like these lead you right to the refrigerator? You can get out of the busybody trap and get your life back.

Why it's very easy to fall into the busybody trap

Two reasons people become busybodies:

Control or lack thereof. Psychological eaters are usually controlled freaks since we feel out of control ourselves. Going a bit deeper, the ego should be in control; as well as the ego always must be right.

Everyone enjoys the thrill of stepping in and saving the day ... however, ego is hard-headed. Vanity drives to take over so you can be smarter/wiser/stronger and more in control compared to others, however, that commonly backfires when people see you as a hard-headed know-it-all.

Disturbance. Concentrating on other people's problems additionally offers an effective distraction from our own issues, feelings, truth, as well as thoughts. It's uncomfortable to encounter our own stuff as well as easier to hide behind other individuals’ troubles.

Here are 5-steps to stop the BusyBody and take your life back:

1.       Never say yes until you take the time to think about. Tell the person that is asking you will have to get back to them. Give yourself at least one day to consider and think about what you will be sacrificing in your own life. Can you really afford the added time, effort, and stress? Constantly saying "I'll do it" at your own expenditure causes stress that creates emotional eating. Help only when it feels great to assist! Otherwise, say no. There are others that could do it!

2.       Inform on your own, "Not my apes, not my circus!" There are circuses taking place all around you. You have an option whether you enter the ring or otherwise. Dramatization = anxiety. You meddle, feelings get harmed (they probably really did not desire you to butt in but were too respectful to claim so), as well as you pacify with food.

3.       Ask yourself, "What landed me in this situation?" if you're already in a situation that's backfiring. The response is always, "I got myself in this situation." Taking responsibility requires you to be extra familiar with your choice, as well as prevent you from making it again.

4.       Say no more often ... to yourself. Tell yourself, it's fine not to butt in. People are who they are. You cannot change them. If you're doing your children' homework, remind yourself, homework aids children to the discovery of the subject. It additionally shows them self-control, obligation, and most importantly, effects. Real life is an extreme area for any individual that is used to being rescued!

5.       Do not handle other people's problems. Rather than having compassion as well as attempting to take care of the scenario for them, show concern, but urge them to fix their own situations. Empower them, do not be superior to them, and don't drain yourself aiming to help.

Being a busybody is ineffective. It can damage connections, destroy your health, trash your state of mind, and prevent you from enjoying life.

When you start to see when you're stepping into scenarios that have absolutely nothing to do with you, you reduced your anxiety as well as reduced your yearnings.

The biggest obstacle is recognizing when to say no to others as well as to yourself. Push away the discomfort and focus on improving yourself. Making this adjustment may be some work, but it will instantly minimize weight on your mind ... and also your body! I assure!

If you desire different results in your life, you'll have to take different actions. This can be an exciting adventure if you choose. 

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Wake Up! Your Walking Workout!

Walking is one of the easiest and best kinds of workouts. Walking uses your whole body, calls for zero equipment or unique gear, could happen just about anywhere, is easy on your joints, and involves an impact which is terrific for your bones. So, why aren't you walking?

Many people incorrectly assume since walking is reduced effect and simple, that it cannot possibly be as valuable. But, the reality is the benefits of strolling opponent to doing nothing has its advantages:

Advantages Consist of:

• lower high blood pressure,

• decreased danger of stroke,

• lowered threat of cardiovascular disease,

• reduced cholesterol,

• rise in bone thickness, and

• raised sense of well-being

• mental and physical benefits

• your clothes will get a little looser

• your legs will look great

Walking can be an excellent weight-loss tool, in addition to a reliable approach for boosting your health and fitness. However, since it's much less literally demanding compared to several other tasks, you will require a couple of strategies to obtain the outcomes you want.

Make sure you continue to get results by mixing things up. Change up your pace by walking at a faster pace for 1-2 minutes and then a moderate pace for 2 minutes. If you're going slower, you could go farther. As well as, if you're walking much faster, you can minimize the distance. To keep your body stimulated for fat loss, mix it up!

Discover a hillside (or two!)

Hills are a terrific means to enhance your intensity without having to walk faster OR longer. As well as, hillsides will certainly recruit your heart rate a bit differently than flat terrain, which will boost fat burning effects at a higher level.

Gain a little weight (not really!)

Adding extra weight to your walking exercise is an easy method to challenge yourself at the next level. While you could have seen individuals sporting hand or ankle weights while walking in your area, weighted vests are a much safer method to burn extra added calories.

The vest evenly distributes weight naturally as to not alter the means you stroll.

Get innovative

Spice up your strolling routine by including added workouts in the process. See a park bench on your path? Stop and do a set of push-ups or triceps dips. Discover a collection of staircases? Playground? Why not jump on the swing, hang from a bar, or any of the various other fun activities that offer themselves.

Need more ideas? Try this walking workout

Walking Circuit Workout – 45 minutes

• 5 minute walk – warm-up

• 2 minutes jog

• 1 minute walking lunges

• 2 minute walk

• 2 minute jog

• 20 traveling lateral skip squats – 10 each side

• 2 minute walk

• Continue sequence until you reach 45 minutes

If you start on a regular routine you are more likely to add other healthy behaviours. So, lace up those tennis shoes and go out there!

5 HEALTH BENEFITS OF REGULAR EXERCISE

Modern lifestyle habits and choices can come with consequences, especially when we are inactive and not aware of healthy nutrition habits. What happens is our bad habits eventually catch up with us and affects our quality of life. Which we can pretty much count on if we don’t take care of ourselves. Our bodies are not meant to be inactive and need regular physical activity to continue to function correctly.

Maintaining overall functional strength is important so that the nervous system and musculature system can communicate and produce optimal movement. When there are muscle imbalance it can lead to common injuries such as ankle sprains, tendonitis, and low-back plan. Physical exercise provides so many benefits, five which are below:

Cardiovascular benefits

Regular cardio has a profound result on your heart's wellness. Post-exercise your high blood pressure is decreased and this decreases the stress and anxiety on your arteries as well as capillaries, where oxygen, nutrients, and wastes are exchanged. It additionally prevents your arteries from accumulating plaque and ensures a healthy flow of blood throughout your body in addition to decreasing the dangers of a stroke.

Increases resistance versus chronic health problems

Type 2 diabetes is a problem that causes higher levels of blood glucose, and your body doesn’t use insulin properly. This is called insulin resistance. You can reverse type 2 diabetes by losing weight through exercise and changing your nutrition to mostly whole natural foods. People with type 2 diabetes, have a shorter life expectancy of about 10 years

Helps control weight

Keeping a healthy weight as well as BMI is not possible with a sedentary lifestyle. Reducing body fat and weight can be done by burning more calories than you consume. Exercise, if integrated with an appropriate nutrition plan, aids to burn excess calories and build muscle mass, which in return speeds up metabolism. This consequently will allow you to continually improve physically while maintaining a healthy body mass.

Enhances your mood

Your body releases endorphins after a workout as these are the body's all-natural painkillers. They also significantly improve your mood as well as induce positive emotions and euphoria. Studies have shown that exercise has helped many individuals suffering from depression. It also helps boost confidence, takes your mind off worries, and cope with many everyday situation in a healthy way.  I encourage you to take advantage of the mood-enhancing effects of a workout.

Develops the mind

The routine workout has a positive impact on your cognitive abilities and avoids your neurons from degenerating. Researches have shown that normal workout causes the hippocampus to increase in size. The hippocampus is responsible for verbal memory as well as learning. Exercise additionally promotes the release of chemicals called growth aspects. These oversee the health and wellness and development of the cells in your brain.

Your body is like a well developed machine that needs to be maintained, just like your car. The human body will break down or have permanent damage if it’s neglected and continually given cheap fuel. To function properly it needs routine and to be cared for effectively. Take action today, change your lifestyle, and you’ll find exercise offers many benefits way beyond just feeling better.

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Hydration And How Crucial It Is For Your Health

Water affects every organ and cell within your body. You may not have known this, but water even plays an enormous role in the health of your back and spine.

Most of us associate dehydration—when more water is moving out of our body than we are taking in—with muscle cramps, fatigue, and extreme thirst. Indeed, these are just some of the consequences of subpar hydration. But, did you know that dehydration affects your brain as well?

Our brain is made up of around 73% water. If we don’t keep up with our water intake, especially in hot weather or while exercising, our thinking and cognition can suffer. In one study, adolescents who exercised for 90 minutes to a state of dehydration experienced significant shrinking of brain tissue, much like a sponge left out to dry.

Make sure you drink enough

Recommendations vary depending on weight, age, and activity level but an easy one to remember is 8x8, or 8 glasses of 8 ounces of water each day. You can also divide your weight in pounds by 2 and drink that number in ounces. For example, a 130-pound female would need 65 ounces (135/2) of water per day. Many experts recommend drinking to thirst—if you are thirsty, drink!

Mental benefits

Not only does staying hydrated help balance your mood by aiding in body regulation and brain function, but it also offers some big-time benefits for your memory. Yep, it’s true. Proper hydration can help improve the flow of both blood and oxygen to your brain, ultimately helping strengthen cognitive function and memory.

Fighting fatigue

 The equation here is a simple one—a well-hydrated body is a well-energized body. Combine that with the fact that hydration can also contribute to better sleep, and you may be able to kiss the need for that regular cup of joe each morning goodbye. (Sip mindfully as you enter the evening hours, though, since consuming liquids too close to bedtime could leave you running for the bathroom in the middle of the night).

Maximize Physical Performance

If we do not stay hydrated, physical performance can suffer. This is particularly important during intense exercise or high heat. Dehydration can have a noticeable effect if you lose as little as 2 percent of your body’s water content. However, it is not uncommon for athletes to lose up to 6-10 percent of their water weight via sweat.

This can lead to altered body temperature control, reduced motivation, increased fatigue and make exercise feel much more difficult, both physically and mentally.

Optimal hydration has been shown to prevent this from happening, and may even reduce the oxidative stress that occurs during high intensity exercise. This is not surprising when you consider that muscle is about 80 percent water.

How to Tell if You're Dehydrated

·       Your pee will be dark in color (resembling apple juice)

·       You may feel nauseous and experience fatigue

·       You might cramp up, lose focus, and feel groggy

·       You stop sweating

Hydration is also important for health reasons

Dehydration can cause a dangerous imbalance in blood-sodium and fluid levels, which can lead to serious illness and even death.

The risks are heightened in extremely warm weather. If you're training outside in the heat, make sure to take in extra fluids to keep your body temperature down and prevent cramping.

Water is truly the elixir of life. As you experience all the wonderful milestones of summer, remember to drink plenty of water and eat a diet rich in hydrating whole fruits and vegetables to keep you going strong all summer long. Your body (and mind) will thank you!

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Practicing Self-Care & Fitness Has It's Benefits

Practicing Self-Care & Fitness Has It's Benefits - By Guest Writer Sheila Olson

As we grow up, we pick up the belief that the greater the sacrifice you make, the greater the reward.  While working hard is essential for achieving your goals in life, the big question is when is how much striving too much? For many people, accomplishing their ambitions comes at the cost of their health. Self-care can help you regain balance in your life.

Practicing self-care offers numerous mental, physical, emotional, and psychological benefits including:

•           Boosts your self-esteem and confidence

•           Helps you maintain healthy relationships

•           Relieves stress

•           Promotes focus, creativity, clarity, and productivity.

•           Improves your outlook on life

•           Promotes mental health

•           Builds resilience and problem-solving ability

•           Cultivates peace, calm and happiness in your life

The importance of fitness to your self-care routine?

Fitness helps you build strength and boosts your vitality to enable you to perform your daily tasks optimally. Exercising detoxifies your body and aids in maintaining a healthy weight, lowering your risk of diseases such as cancer, hypertension, diabetes and heart diseases.

People in recovery stand to benefit significantly by including exercise into their lives. Studies show that exercising lowers stress levels while producing feel-good hormones. The feel-good hormones provide a natural high while the reduced stress levels reduce the urge to use drugs. Some people in recovery pursue exercise and sports as a means of self-actualization which keeps their minds occupied, gives them a sense of accomplishment, and boosts their self-esteem.

Incorporate fitness into your life

Identify an exercise you enjoy such as jogging, walking, swimming, cycling, yoga, boxing, hiking, aerobics, dancing, and weight training among others. Start exercising 20 minutes a day for 3-5 days a week and increase frequency, intensity, and length of time as your body becomes stronger. Incorporate self-care in your fitness routine by eating healthy whole foods and hydrating adequately. Also, avoid overtraining, and warm up and cool down for at least 10 minutes per session.

Integrating other self-care practices

Initially, it may feel like self-care is taking up too much time on your already busy schedule, or that it is selfish. Start out with smaller time-frames and build up gradually. The idea is to commit every day to do something that nurtures you, even if it is for five minutes. Self-care takes being deliberate and not making excuses.  Some days it will be easy to get in the flow, other days it may feel like a lot of work. Either way, keep showing up.

Occasionally take time out to just breath and literally smell the roses. Take morning or evening walks in nature. Every so often allocate time for a bubble bath, massage or a facial. Plan and begin saving up for that vacation you have been intending to take.

Create an end of the day ritual whereby 30 minutes before your bedtime, turn off all the electronics, dim the lights, and get in bed. Take a few deep breaths and allow your body to ease tension. Identify at least three things in your life or the day that you are grateful for. You may make a mental note of them or actually note them down in your journal. Allow yourself to lay relaxed, aware of your body until you drift away to sleep.

There will always be a new goal for you to pursue and things to do. Self-care may mean the difference between whether you go through life overloaded with stress, or with ease. Do not wait until the damage of neglecting yourself is done, take charge of your life now and find ways you can nurture your body, mind, and spirit.

Photo credit: Unsplash

Youthful Skin Care Guide

Courtesy of Egozi Plastic Surgery Center

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BENEFITS OF WEIGHT-LOSS

It's talked about often that losing weight “feels great.” Many assume that this feeling arrives after months of sweat and determination. However, as soon as you start to incorporate a healthy lifestyle of whole foods and exercise you will feel a change. Your energy will start to soar. Your mood will improve and you will find yourself having feelings of happiness and self-worth. You may be able to get off some medications due to weight-loss, you'll spend less on health care, and your risk of cancer and diabetes will be lower. Then one day you will find your skinny jeans fit perfectly. And while, there is an incredible sense of accomplishment when you do reach a milestone goal, there is real happiness on your daily journey. Let me explain.

Your body is incredibly responsive. We heal from sickness. We feel energy from a great workout. Our minds feel the endorphins of exercise and positive thinking. As soon as you begin to give your body what it’s meant to receive, nutrition, hydration, activity, and self-love, it responds almost immediately. You feel light, energy, and power. And, you physically begin to FEEL a change.

If you want weight-loss, to feel energetic and empowered here's a few tips that can help you get started.

Feel Hydrated

Getting plenty of water promotes weight loss, increased energy, relieves fatigue, flushes out toxins, improves complexion and boosts the immune system, just to name a few. Your stomach will feel slimmer since it can digest food easier and staying hydrated helps you avoid headaches. Plus, water doesn't add a single calorie! Aim to drink 3 liters to 1 gallon of water every day.

Feel Energetic

Feeling more energetic only takes a few daily changes. Those changes are sleep, eating enough to fuel your day, and exercising regularly. Eating whole foods throughout the day and keeping sugar intake low gives you immediate energy. By five o’clock you'll either be sluggish from sugar or you’ll be actively engaged in your evening events. Exercise release endorphins, which is a hormone secreted within the brain and nervous system that causes an euphoric effect, making you happy with more energy. Sleep helps weight-loss, memory, problem solving, concentration, and energy. Studies show that the best amount is at least 7 hours.

Feel Empowered

One of the greatest feelings in the world is progressing towards a goal! Each and every day that you follow a diet of whole foods and exercise, you are taking a step (or two or three) forward. Your mind is incredibly powerful. Some of my clients have allowed themselves years of negative self-talk. It’s dark, damaging, and hurtful. However, just a few days of healthy eating and exercise quickly reverses that negativity. If you are mindful you will notice these changes. Light immediately penetrates darkness. You feel hopeful, excited, and CAPABLE of reaching your goals. And, if any thread of discouragement returns, you can quickly replace that fear with positive affirmations and acknowledge that you are on your own path of success.

If you begin enjoying the benefits of healthy nutrition and exercise on a daily basis. You’ll immediately fall in love with the way you FEEL!

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HOW TO LOOK 20 YEARS YOUNGER

This is a topic I am asked about all the time. So many women want to know what they can do to look and feel younger. As you know, I am a huge proponent of weight lifting for women, as well as following a healthy nutrition plan for your body, and understanding and balancing your hormones as you age. What some of you may not know, is I am also a big advocate for natural and organic products and regimens for your skin. 

There are millions of anti-aging skin care products on the market today. Many of them are simply an overpriced mixture of water, alcohol, and other toxic ingredients which over time only makes your skin dry out, causes blemishes and acne, and increases fine lines and wrinkles. Even the best of the best skin care isn't doing what it could be if the chemicals in it are toxic and leaching into your body, aging it from the inside out. 

I don't know about you, but I don't want a skin care that only makes me look good, I want a skin care that I know will work AND is providing my body with essential oils and anti-oxidants to improve my overall health. My clients are always talking about how expensive Botox and facial treatments are, wishing there was something easier and less expensive to stop the wrinkles from creeping across their faces. I keep reminding them those treatments definitely can help but if what you're doing to your face every night and morning isn't healthy, then it won't matter how much Botox or how many specialized facials they get. 

It's what you do everyday that counts...

Over time the chemicals and toxic ingredients we are constantly putting into our bodies and onto our skin in the form of cosmetics, lotions, shampoos, hair products, etc. build up as toxins in our livers and has been shown to cause cancers. I also firmly believe these chemicals increase the aging process. I can always tell when I'm using products that aren't as pure.

Now, if you're beating yourself up because you haven't been taking care of your skin the way you should, don't. I wasn't always kind to my skin. In my younger years, I used to tan, not worrying about sunscreen, plus I never read labels or cared about the ingredients in creams and other products I put on my skin. But, once I hit the big 40, that all changed. This all made me realize what a gift our skin is. I spent a number of years looking for a product line that is 100% toxin free. I've tried many over the years and some I liked better than others. However, until recently I wasn't able to find exactly what I was looking for. 

Several months ago I was at lunch with one of my good friends. I couldn't help but notice how amazing her skin looked. She said she's been using a new skin care line called Australiana Skin. She told me where to find it and I went straight home and researched the company. I won't go into details here, but let's just say I was extremely impressed. I ordered one of their sets and long story short, I've been hooked ever since. I have finally found the product my skin has always been begging me for.

Sticking to a routine...

One important factor for success with change is finding a routine that works for you, and sticking to it. I am a pretty busy person, but if I don't schedule time for my workouts, meal prep and yes, you guessed it, skin care - I won't achieve my goals. 

Every morning I wash my face and apply my serum and moisturizer. Every evening I wash my face and apply my serum and moisturizer. Once to twice per week I use my scrub and my Miracle Mask. I treat this habit the same way I treat brushing my teeth. It's something I refuse to miss. It takes me three to five minutes and the return is ten-fold every time I see my reflection or someone asks me how I look so young.

Are you ready to look twenty years younger? Do you have a skin care routine? If not, start today. Grab yourself some excellent products, then establish your routine and be consistent. You'll be looking twenty years younger in no time!

Here's an extra incentive to try this great skin care, you get 15% off your product by entering the code Sandy15 at checkout. I know you will love it! Go to Australianaskin.com to read above these anti-aging products. 

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PAPER TOWEL THEORY

I recently read this weight loss analogy that I found so intriguing and motivating I thought I should share. I hope you find this helpful in your weight loss journey! 

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By: Bob White

Let's assume you go out and buy two rolls of paper towels, each with only 84 paper towels on it (one for each day of the challenge). You put one aside, and keep it for future reference (your before picture).

The other one represents you (I'll call your paper towel you Ed). The core represents the lean Ed. The towels represent the fat that is covering the lean Ed. For the sake of argument, let's say that Ed wants to lose 21 pounds of fat, so (84/21) each sheet represents a quarter-pound of fat lost. Let's also assume that Ed loses his fat equally during each day of the challenge.

Each day during the first week, you tear a sheet off of Ed, representing the fat he has lost for the day. Next, you put Ed next to the full roll ('Big Al') for comparison. No noticeable difference!!! Even at the end of the week! This can't be working for me!

But, being a good Ed, you continue to follow Body-for-LIFE. At the end of weeks two and three, you continue to compare Ed to Big Al, and still notice very little difference. That stinkin' Bill Phillips MUST be a liar!

But Ed is determined! He works hard! Hitting his 10's.eating his 6 daily meals. Three more weeks go by, the sheets peeling off day after day before Ed gets up the courage to stand next to Big Al again. Holy Myoplex! Ed is skinny! OK, not skinny, but less huge!!!

By the end of the 12-week Body-for-LIFE program, Ed is down to his lean dream, or somewhere near it. Ed is happy. We are happy. Big Al - well he's not so happy.

The lesson to be learned is that fat, like paper towels, comes off in sheets. When you are heavy, you are big around. And when you are big around,that fat is spread over a MUCH larger area - just like that outside towel sheet. The closer you get to the lean you, the more each lost pound of fat shows, because it is spread over a smaller area.

While the outside sheet may only cover 1 layer of the roll, the inside sheet may go around 4 times. That last sheet looks like it gives you 4 times the results of the first sheet, but in reality, the results are the same - your perception is just different! And you'll never see the inside, if you aren't patient while the outside is coming off!

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If you’re passionate about taking your health and fitness to the next level but aren’t sure where to start, send me a message for a FREE consultation. You can save 10% by mentioning you found me through this article.

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HOW TO BODY SCULPT

Body sculpting is the process of increasing muscle and bone strength through weight lifting. Weight training is the combination of machines, weight bars, exercise bands, and dumbbells.

If you are going to weight train to sculpt your body here is some information you might need to know:

●      How will weight lifting benefit you: Lifting weight is extremely important since it keeps you strong as you age, helps keep bone health and preventing osteoporosis. It increases muscle mass which is important as we age by preventing falls and broken hips. Besides all those important reasons most women want to feel better in their own skin and maybe fit into that bikini again. Feeling good about the way you look lifts confidence and gives you the power to create the life you desire.

●      Preventing fatigue during your workout: It’s very important to fuel your body so you have the strength to complete a workout. Therefore, always have a meal with protein, carbs and veggies at least a hour beforehand. There is nothing worse than having your blood sugar drop during a workout and not being able to complete it. Eating 5-6 small meals throughout the day will give the body what it needs to recover, lean up and build muscle. 

●      Facts of a good personal trainer: Your personal trainer should make sure you start at your own level and progress from there. He/she should also talk and instruct you through proper form and technique. As you increase strength your trainer should push you to that next level so you continue to improve, build and therefore, body sculpt.

●      Best tips for the beginners: Always do an active warmup before weight training. For instance, do 5-10 minutes on a treadmill or elliptical. As a beginner always start with a whole body workout for 3-4 weeks to get your joints strong and ready for weight resistance. After your workout is the best time to do static stretching for 10-15 minutes. Always hold each stretch for 20-30 seconds.

Taking the time to prep all your meals once a week will ensure you are getting the calories your body needs to fuel, recover and body sculpt. Support all the hard work you are doing in the gym with a nutritionally structured meal plan. Eating every 3 – 4 hours will help balance blood sugar, keep body full, help build muscle, and avoid binging. If you are not prepping your meals ahead of time there is no way you can stay on a structured plan and give your body what it needs to build and lean up at the same time. 

What are the best foods for sculpting your body? Whole foods in it's natural form will always be best. Protein such as chicken, fish, eggs and beef supply the body with the protein it needs to build and tone muscle. Proteins are the main building blocks of the human body. It serves the body by building and supporting the growth of tissues and molecules that help both structural and functional purposes. Carbohydrates such as rice, potatoes, yams, quinoa and oats supply the body with energy and aids in recovery. Green veggies are important for fiber, they supply the body with vitamins and minerals, and fight off disease. Fats such as nuts, avocados and nut oils help with brain and joint health, helps you feel satisfied and also fights off cravings. 

Here are a few great sources you might consider:

●      Dark Turkey Meat: Dark turkey meat is enrich in zinc which helps boosting beauty and also gives new energy for performing physical activities. Moreover, it also helps in maintaining a healthy immune system.

●      Salmon: Salmon contains omega-3 fatty acids, the healthy fat that lower your risk of heart disease. It is an excellent source of vitamin B12, B6, vitamin D and selenium. 

●      Prawns: Prawns are very low in calories, high in protein and consists of a mineral called selenium which is an antioxidant. It assist in maintaining thyroid health and the body's immune system. 

●      Eggs: Whole eggs are good source of the good fats omega 3 fatty acids. Whole eggs are a good source of vitamins B12, B2, B5, A, Folate, Phosphorus and Selenium. Eggs raise HDL good cholesterol. They are high in quality protein and all the essential amino acids. 

●      Lean Beef: Lean beef helps in increasing protein level in the body and provides iron to the bones. Lean beef is a good source of B vitamins, zinc, selenium and Iron.

●      Spinach: Spinach is a great source of magnesium, iron, B2 and B6, folate, Vitamin K, E & A, calcium and potassium. Spinach helps in making collagen in the body. Basically, collagen is a rubbery protein, which makes muscles and skin toned, youthful and gives it a great appearance. The fact is that this is also enriched with fiber which will help you stay satified.

●      Kale: This food is very low in calories but provides many health benefits such as, it is high in iron, and vitamin K. It is filled with powerful antioxidants and is a great anti-inflammatory food. One cup of kale is filled with omega-3 fatty acids, which help fight against asthma, arthritis, and autoimmune disorder.

●      Beetroot: This is very powerful antioxidant and just like other vitamins and minerals this gives great impact to skin by giving it a youthful look. This also prevents skin from being damage.

●      Tomatoes: Tomatoes are a nutrient-dense superfood that offers many benefits. They help protect and maintain healthy blood pressure, and reduces blood glucose. Tomatoes also contain key carotenoids such as lutein and lycopene. These protect the eyes against light damage.

The body will always thrive on a structured plan and therefore create the best results faster. The body will continue to improve everyday if you are consistent with meal planning and weight training. 

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EVOLVE AND DEVELOP INTO YOUR BEST SELF

Celebrity life coach Lauren Zander was recently quoted in the Experience Life magazine in her response to the question, “What are the biggest barriers to change?” Her response,

“I think being human is an amazing privilege”
and I think we are often really bad at it. People don’t know how to get unstuck.
They don’t understand that they’re a creation and a mystery, and that they can evolve and develop. It’s just not something we’re taught.”

So where does one start? With a vision, a dream, a goal, and tangible arrival point. So often we limit ourselves to what we think we can do rather than focusing on the possibilities of what might be if we just allow ourselves the freedom to go beyond our limits.

From a young age, we define ourselves as good or bad at certain characteristics. We label ourselves as intelligent if we are good at reading or we label ourselves as athletic if we are fast runners. Based on our experiences and how others describe us, we begin to set boundaries and limits for ourselves.

I see this most often in everyday women who come to me with the goal of losing weight. They see themselves as overweight, undisciplined, and inactive.

These women, however, get stuck in the thought process. They either assume they “are” or they “are not.”

But, being healthy and fit is merely a direct result of daily choices just as being unhealthy and unfit is a direct result of daily choices. It’s that simple.

Those who are flexible, stretch. Those who are strong, lift weights. Those who are full of energy, eat healthy food. Those who are hydrated, drink water. Anyone can stretch, lift, drink water or eat healthy. Change, therefore, is simply taking action in the same direction. Here’s a small exercise to help make my point.

1. Take a piece of paper and divide it into three columns.

2. In the far right, make a list of characteristics you consider required of your “best self.” They may include a thin waist, firm thighs, pretty skin, etc.

3. In the middle column, write the equivalent action required. For example, you might write: lift weights with Sandy 3 times per week, follow nutrition plan, or do cardio 5 times per week.

4. Then, in the left column, write behaviors and choices the directly impact the action in the middle column. For example, schedule other appointments around workouts with Sandy, pack the entire week’s meals in advance, or wake up at 6:00 am an exercise before work.

You see, your "BEST SELF" is simply including daily choices and actions that magnifying those characteristics you like. If you start doing the activities in the first column you automatically get the results in the last column. It’s inevitable.

I’d love your comments about thoughts that “get you stuck” or “hold you back” as well as the simple action that can set you free to become your best self.

Ultimately -- 
YOU HAVE TO MAKE A CHOICE!
That is the first secret.

If you make the right choice, you can look forward to a younger, more confident, and happier you

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ONE SIZE FITS ALL DIETING MYTH

ONE SIZE FITS ALL DIETING MYTH

It seems like every time you open a magazine or get an email from your favorite blog, there is another diet-to-end-all-diets.  Guaranteed to make you lose pounds and inches just by eating potato chips and drinking martini’s all day (wishful thinking!).

The reality is this, fad diets don’t work and there is no such thing as one-diet-fits-all. 

No one person is the same. We have different hair color, eye color, some of us are tall, some are short. Some of us can eat mac-n-cheese several times a month and not put on a pound, some of us look at a brownie and gain a pound.  We also have different genes and family history. With all these differences, why do we think we can follow the same diet and get the same results?  If that were the case, I refer you back to the potato chip and martini diet and wish you the best of luck.

What is important in finding your diet sweet spot is first throwing out the term ‘diet’ and learning what works best for your body and your lifestyle.

Stop dieting

First and foremost, if you want to sculpt your body, lose body fat—and maintain—you have to ditch the word “diet” and understand you’re making a life-long change. If you work hard to get the body you want by following a healthy whole food plan, you can’t abandon your meal plan and expect to keep the weight off or continue to feel as good. When you’ve taken the time and patience to find the right food for your body, it is important to continue to incorporate that into your lifestyle.  

Lets take Keto as an example.  As you probably know, Keto means substantially limiting your intake of carbs, instead packing your daily menu with protein. If you’ve lost a significant amount of weight on Keto—after trying a more balanced approach of cleaning eating—that probably indicates your body doesn’t process or burn carbs and it would be best to stay on a low carb way of eating.

We’ve all heard the stories and probably know people who have lost weight but end up gaining it all back and then some. The reason is usually because you’ve approached it as a diet and now that you’ve hit your goal weight, you go back to eating the way you used to. The trick is to learn how to make what worked a permanent part of your life so it doesn’t feel like a permanent diet.

Listen to your body

There are some things you can’t know without blood work. Things like a Vitamin D deficiency or low testosterone (yes, this is a thing for women too).  However, even without having your blood work done, your body does give you signs and if you listen to them and keep track of them, these signs can be extremely helpful in finding your best way of eating.

You could be very sensitive to gluten and therefore your bloated frequently. Or maybe you live with recurring heartburn. Or you hit a wall everyday at 2:00 pm. These are all signs you can learn from and adjust your diet to subside symptoms.

This is where a food journal can be extremely helpful.  If you don’t already do it, it’s very simple to get started. Grab a notebook or download and app (there are tons for iOS and Android) and start tracking what and how much you eat.  When I say track, I mean track everything. Include notes about how you felt—your energy levels, any physical symptoms, your mental focus, etc.  While you’re working on understanding what is right for you, its important to include as much detail as possible so you can evaluate what might be giving you heartburn or causing your energy to tank in the afternoon. 

Once you’ve gotten into the habit of keeping a food journal, it becomes second nature and will help you stay on track.

Stick with it

If you’ve ever worked with me, you know I like to work with new clients for a minimum of six months.  If you’re just starting out on a new workout program, it takes time to see results.  And just as it takes time to see results from exercise, it takes time to dial in the right nutrition plan. I ask my clients to weigh in every week, but we also do pictures, measurements and body fat percentage every three weeks. I also create a new meal plan every three weeks.

The reason I do this is because everyone is different and it takes a consistent effort to understand what works for each person. 

Its important to realize it may take time, especially if you’ve never evaluated your diet, what works for you. Be patient.

Everyone cheats

Everyone enjoys a treat now and then. And sometimes, temptations get the best of us.  Its important to accept that just because you had something that wasn’t on your new healthy nutrition plan doesn’t mean you failed and you should give up. It means your human and you need to accept the hiccup, get back on track and focus on the next day.

Case study

I’ve worked with thousands of women and no two are the same. For instance, I have one client where we tried several different strategies. We started with the basics of eliminating gluten and dairy to see if those were causing the problem of eliminate body fat. Then we tried different versions of carb cycling, we tried higher protein and fats and lower complex carbs, nothing worked until we tried Keto, which is no carbs, and to our surprise the weight and body fat started dropping.

Another client would be able to have high carbs, and continued to lean up and change body composition just by staying on her whole food meal plan. But she couldn’t have any cheats or her body wouldn’t shed body fat. But then another client would be able to stay high carb and have 1 to 2 free meals every weekend and continued to lean up. 

No two bodies are the same and that’s why I encourage my clients to stick to the meal plans I give them so we can figure out what is working and what is not. The only way to figure these things out is to be precise, consistent and patient. 

You know the term “if you do the same things, you get the same results”, therefore, “if you want different results, you need to do something different”. 

Figuring the nutrition out for my clients is what I am great at. It takes the pressure off of them so they can live life and not worry about the details. After it is figured out I teach them how to track and design their own nutrition so they can continued to be successful. That’s the goal, so when my clients have completed their programs they know how to maintain for life. 

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Avoid The Festive 15

Tips for staying on track during the holidays

Having the willpower to avoid the cookie aisle at the grocery store on a “normal” day is tough. Avoiding the aisle, end caps, and impressive displays during the holiday season, well, that requires superhuman strength. If you’ve ever been tempted to skip a glass and drink straight from a bowl of eggnog at your company holiday party, fear not. I have some suggestions you can follow to help avoid the dreaded Festive 15 lbs!

Eat Regularly – Every 3 Hours

Eating every three hours keeps blood sugar balanced and keeps you satisfied, so you don’t have cravings. I have found this to be one of the easiest ways of avoiding sugar craving. Especially before hitting the grocery store! I promise, if you eat before grocery shopping or heading to the holiday party, you will have zero cravings and more willpower to stay away from the cookie aisle or dessert trays. 

Don’t Bring Home Party Leftovers

There is no doubt some foods are better the next day, but that is not true for your waistline. Party leftovers can do you in, so avoid the temptation and take a pass when the host offers you a to-go container.

Morning Workout

Studies have shown that people who work out in the morning tend to move more throughout the day and resist food temptations. Even if you can’t workout in the morning, make sure it’s on your calendar for later in the day. Plan ahead and don’t go off schedule just because it’s the holidays. If you stay on your routine, you will be less tempted to veer off your meal plan. Stay on your schedule and empower yourself to succeed during the holidays without weight gain. 

Avoid The “I Won’t Eat Until The Party” Strategy

If you’ve ever skipped breakfast and lunch, you know that by the time dinner rolls around, you’re starving, and you end up eating twice as much as you would—or should—if you ate throughout the day. The same is true about skipping meals before a party. If you want to avoid the Festive 15, aim for the lean protein, vegetables, and non-processed carbs throughout the day. Set yourself up as a winner, and during the holiday party, you won’t overeat and will choose healthy items because your blood sugar will be balanced throughout the day. 

The 30-Second Rule

I’m not talking about the dropping-food-on-the-floor rule. I’m talking about the willpower 30-second rule. If the holiday cookies in the break room are calling your name, wait 30 seconds. Go back to your desk and check email or return a phone call. Better yet, go for a short walk around the office. Nine times out of 10, the cookie monster in your head will stop talking, and you’ll have the willpower to leave the cookies alone.

Weigh In

If you want to make sure you don’t pack on extra pounds, don’t ignore the scale during the holidays. It’ is just a tool for keeping you accountable, and it’s an easy way to make sure you’re staying on track and not going to need a diet-related New Year’s Resolution.

Buffet Gauntlet

We’ve all done it. You pick up a plate at the start of a buffet, and halfway through the line, your plate is already full of things you’re not even sure you wanted. Instead of filling up with a taste of everything, have a look at the entire buffet before you get in line and decide what’s really worth the splurge. For example, try sticking to lean proteins and veggies and give yourself one splurge in the dessert section. 

Don’t Drink Your Calories

If you want to enjoy a glass of wine or holiday cocktail, keep it to a minimum and drink plenty of water. Aside from having to suffer through a hangover the next morning, mixed drinks pack a calorie punch—stay away from juices and syrupy mixers. Drinking alcohol also increases cravings, which means you’re more likely to eat more.

Holiday Activities Instead Of Holiday Dinners

I’m not trying to be the grinch when it comes to holiday parties, but there are tons of fun holiday activities you can do with family and friends that don’t include food as the centerpiece. Here are a few ideas; take a yoga class, go for a snowshoe hike, build a snowman outside with the kids, apply for a permit, and hike to cut down a Christmas tree. 

Don’t Throw In The Towel

If all else fails and you’re worried you have indulged a little too much, don’t give up and give in to the New Year’s Resolution. Getting back on track the next day is as easy as kicking off your day with a good workout and a healthy breakfast. Don’t throw in the towel and give in for the rest of the season. Remember, the extra pounds do not go away as easy as the holiday decorations.

GET SEXY TONED SHOULDERS

GET SEXY, TONED SHOULDERS

FULL GYM SHOULDER WORKOUT

Before starting any weight training always warm-up on a treadmill or elliptical for 5 to 10 minutes. Make sure your shoulders are warm before starting by using with a lighter weight and performing at least 15 reps. Increase your weight on your beginning set. Always watch yourself in the mirror for proper form. 

Shoulder Workout

1. Combo: Incline face down reverse d-bell flies with d-bell front raise
    3-4 sets of 10 reps each

2. Incline bench side d-bell lateral raise
    3-4 sets of 10 reps each side

3. Sitting single d-bell overhead press
     3-4 sets of 10-12 reps each side

4. Standing plate upright rows
    3-4 sets of 12-15 reps

Alway check with your doctor before starting any exercise program.

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Sandy :)

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BEGINNERS - FIRST STEPS TO EXERCISING

Getting fit! Becoming the best version of you! FINALLY having a booty! It all sounds awesome, but it can also all sound terribly intimidating. There are a lot of steps in the process of meeting your fitness goals; and it’s not just about getting to the goal. It’s about a total lifestyle overhaul. You’re not just committing to going to the gym three days a week. You’re making a promise to yourself to make healthy decisions everyday.

But accomplishing all of this can actually be a lot easier than it sounds… depending on how committed you are to making a genuine change in your life. So, if you’re committed, read on!

It’s understandable that everyone has to start somewhere so if you’re a total beginner here are a few tricks to make getting fit a little less scary and a little more fun:

• Accountability Buddy: You don’t have to go it alone. Grab your best friend, your sister, or a trainer to go through the journey with you, so you have a cheerleader when things get tough and to hold each other accountable. Having a plan is number one, therefore after every workout, as your stretching, strategize your next workout, when, where and what you will train. Having a trainer, on the other hand keeps you accountable, on your toes and encourages you to get that last rep in. Because they know you can do it, and will remind you that you know you can do it too. 

• Don’t Go Cold Turkey: Let’s talk about food. If you’re a beginner, we’re talking SUPER beginner, the food might be your biggest hurdle. Start simple by cutting out processed foods, like frozen dinners and/or dinners from a box. In place of those things add in whole foods, such as lean meat like chicken or fish, fresh in season veggies, and healthy carbs such as brown rice or sweet potatoes. Do that for a week or two and then cut out something else, like pop. You can do this by cutting in half what you normally drink for 3-4 days and then cutting that in half, and so on. The good news is, you don’t have to give up french fries, ice cream, or your favorite guilty pleasure all together right away, but saving those things for a free meal on the weekend will help you reach your goal much quicker.

• Be Gentle With Yourself: Goal setting is a big part of understanding your fitness journey. You can use your goals to track progress and set benchmarks. However, it’s important to set goals that are realistic. People are different genetically and their bodies will respond to fitness as such. In other words, if you’re of Scandinavian descent don’t make your goal booty that of a naturally curvy Latina. Some things just aren’t physically possible. So, by all means reach for the stars but don’t reach for something impossible that may only leave you disappointed and feeling needlessly discouraged. Setting weekly goals to get to the gym and start eating clean whole foods are more attainable, and will help you reach your long term goals. Do what is needed on a daily basis will take the overwhelm out of the whole process.

• Tracking/Journaling: It’s important to know what you have done and where you are going. Don’t be blind in the process and progress. Have a tracking journal or phone app where you can write what exercises you have done, what weight and how many reps. That way when you go the gym next time you will know your weights and reps and therefore, push yourself, and also pat yourself on the back as your strength and weight increases. Just has important is journaling your mood, water, sleep, calories, weight or body fat. Keeping track of all these things is higher knowledge when you have hit a plateau and you need to changes things up.  

• Make An Investment: Being healthy is an investment, in YOU! It’s a lifestyle investment. You are worth the investment so take the time needed to plan your meals, your workouts, stretching, etc. Love yourself enough to take the time to invest in your health so you don’t have to pay for it later in life. Meaning in medication, doctors, being sick, unable to play with grandchildren, and unable to be active with friends, etc.

These are some simple strategies to help get you started on your fitness journey. If you need more guidance and support you might consider signing up for the 12 week Fit & Ageless weight loss program. 

Meditation, Yoga, and Aging

No matter how old you are and what healthy habits you have, meditation and yoga are great additions to a healthier and longer life. Both are ancient practices that can provide health benefits in many ways. Tai Chi, among other healing arts, can help in slowing down the aging process. Thus, both meditation and yoga are simple techniques that should be practiced on a daily basis in order to attain a youthful and healthy lifestyle. 

People have been meditating for thousands of years. But while the practice is not new, science is just catching up to its benefits. Recent studies show meditation and mindfulness can have a positive impact on stress, anxiety, focus, creativity and even relationships. The calming benefits of meditation are helpful in keeping the mind from wandering while also reducing stress. Here are some amazing benefits of meditation:

1.      Lowers stress and anxiety

The discipline of meditating can lead to an increase of positive thoughts in the brain and lower susceptibility to stress. Meditation is not only associated with feeling less stressed, but it’s also linked with decreased levels of stress hormone cortisol. 

2.      Changes the brain

A meditation technique can actually result in brain changes that may be protective against mental illness. The meditation practice was linked with increased signaling connections in the brain, called axonal density, as well as increased protective tissue (myelin) around the axons in the anterior cingulate brain region.

3.      Lowers depression

Those who are at especially high risk for depression may benefit from some mindfulness meditation. Teaching people of all ages how to practice mindfulness on a daily basis could help them experience less stress, anxiety and depression.

4.      Supports your weight-loss goals

Trying to shed a few pounds to get to a healthier weight? Mindfulness could be your best friend. Meditation training was considered an “excellent” or “good” strategy for weight loss by seven out of 10 psychologists in one related survey.

5.      Helps you sleep better

Meditation can not only help us better control our emotions and moods, but it can also help us sleep better at night. People who reported higher levels of mindfulness described better control over their emotions and behaviors during the day. In addition, higher mindfulness was associated with lower activation at bedtime, which could have benefits for sleep quality and future ability to manage stress.

Yoga, on the other hand, is said to be more physical than spiritual. The practice can involve breathing meditation and some consider it to be a spiritual discipline as well. Despite living in times when scientific medicine was not as developed as today, many yogis have lived past 100 years of age. Yogis have been incredibly healthy individuals who were in better shape at age 80 than many people at age 40, which only proves beneficial effects of yoga. The regular exercise that yoga practice provides helps maintain muscle strength as well as bone density, flexibility of the joints and balance. Yoga exercises can also improve respiratory and circulatory health while reducing stress and anxiety. Spending an hour a day on yoga is sure to promote a healthier life.

Meditation and yoga are simple practices that should be essential part of your daily routine. The best times to meditate are first thing in the morning and just before you go to bed at night. Prepare to start the day with calm self and clear thoughts. At night, relax and anticipate a good night’s rest. Incorporate these highly beneficial techniques and you’ll see the results in no time. 

Ultimately -- 
YOU HAVE TO MAKE A CHOICE!
That is the first secret.

If you make the right choice, you can look forward to a younger, more confident, and happier you

Whole Food Nutrition Plan

Are you eager to turn back the clock on aging? Would you like to find a natural way to look your best without turning to plastic surgery?

Slowing down aging in your body starts with what you eat and drink on a daily basis. If you eat lots of processed low-nutrient foods, and sugar-filled or artificially sweetened beverages, your skin, hair, and nails will reflect these choices. Anti-aging foods will provide you with the all good nutrition you need to slow down the aging process. When you eat real foods with key anti-aging nutrients, you become healthy on the inside which is reflected on the outside by an outer glow of vibrant health that everyone will notice. Organic whole foods which contain the following key nutrients are the best choices for fighting the aging process. 

That’s why you should follow nutrition plan loaded with whole foods that will reverse aging. These foods are all packed with anti-aging properties. If you stick to these foods, not only will you look younger, but you will also be fit. You can follow nutrition plan that is set for a month in order to learn how to incorporate all these healthy foods into your diet. You will need to prep your food once a week for maximum success and make sure to follow each plan for one week. Make sure you have a digital scale to weigh your foods and remember that good and timely organization is the key to success.

Breakfast

Probably the best way to stay energized later in the day is to treat yourself to a super healthy breakfast! This will definitely give you energy, satisfy your appetite, and give you the best possible start of the day. You can start your day with a healthy and light breakfast that will include: 

● 4 egg whites with 1 yolk

● 2 white corn tortillas

● 1/3 avocado

● 2 Tbsp salsa

 
Lunch – Sandwich

Ah, the lunchbox. Sometimes you may face real challenges when thinking about the midday meal. There’s a high chance you want healthy options that keep you full enough to stay away from the vending machine come mid-afternoon, and won't leave you raiding the pantry a couple of hours later. So, here is an idea for a super healthy lunch that will satisfy your appetite and make you feel good at the same time.

● 2 slices toasted Ezekiel bread

● 3 oz Tuna (rinsed if from a can)

● Lettuce and tomato

● 1 Tbsp mustard

Dinner

You’ve tried to think of a nutritious dinner plan many times and you always fail to stick to it. But, that’s about to change. So, here is an example of nutritious dinner that is all about making weeknight meals a little easier, without giving up any of the big, bold flavors that make cooking and eating so fun.

● 4 oz fish of your choice

● ¾ cup quinoa or brown rice

● 1 cup chopped sautéed veggies of your choice mixed in with quinoa

Snack

What you eat between meals matters more than you think. These choices boost your metabolism and help you lose weight fast. Here are some snack choices you can combine between regular meals.

● ¼ cup almonds

● 25-gram protein shake blended

● with one cup unsweetened almond milk

If you're going to bulk up, lose fat, or stay healthy, you'll also need a goal-specific nutritious plan to get results. With the right plan and the right discipline, you can get seriously shredded in just one month. Make sure to follow this nutritious plan that includes super healthy breakfast, lunch, dinner as well as snacks and the results will speak for themselves!

Ultimately -- 
YOU HAVE TO MAKE A CHOICE!
That is the first secret.

If you make the right choice, you can look forward to a younger, more confident, and happier you

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