Weightloss Wednesdays - Tip 1

Protein. 

Eating a lean source of protein, (meat, fish, poultry, Greek yogurt, eggs, protein powder...) at your first meal of the day, will help you feel fuller longer and boost your metabolism. 

2 or Twenty

When it comes to exercise we have a tendency to go all out, and then burn out just as quickly. This is particularly true for those of us striving for weightloss or a different reflexion in the mirror. Going hard/strict can give you quick noticeable results, however, it is difficult to maintain. A successful route is to adopt a plan that is doable for an indefinite period of time (forever). 

Introducing: 2 or Twenty. Make a contract with yourself to complete either 2 miles of running/jogging/biking/swimming/walking OR Twenty minutes of a workout. Every. Single. Day. 

Being active is important for attaining and maintaining a healthy body. 

You can add on to these workouts as you see fit, however, make 2 or Twenty your daily baseline. 

Apple Cider Vinegar

Main ingredient is acetic acid. 

If you don't already have a jug of this in your cupboard, you will be racing out to get one after learning the following:

Stimulates your cardiovascular system. Helps detox liver. Assists with ridding the body of candida (yeast). Aids in weightloss when added to water which is consumed throughout the day. Removes stains from teeth (apply directly and rub). Relieves the symptoms of sunburn and bug bites. When used as a rinse after shampooing, makes hair shiny and battles dandruff. Reduces heartburn. And if that was not enough, it is a spectacular natural cleaning product for your home.  

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Food. The real stuff.

Look we all want to be as healthy as we can. We want energy. We want to rock a bathing suit. AND we can. Ready for it!? 

EAT REAL FOOD! 

If you can't hunt it or grow it, DO NOT EAT IT. Seriously.  

That box of crackers doesn't grow on a tree or romp in a field with its buddies. It is made by processing, and over processing, not to mention some 'science'. When we eat food-like-products, our bodies have to go into overdrive to pull (if any) nutrients and vitamins it needs to survive.  Additionally it works to fight the poisons that are in those 'foods'. When your body is spending all it's energy on weeding through the toxins it is NOT metabolizing and functioning at it highest level. 

Eat food that is not processed. 

Eat food that is non GMO (genetically modified).  

Eat food that is not laced with sugar and salt. 

Bon appetite! 

Let's Socialize!

This is not new research: history has shown that humans are social beings. 

There is a correlation to the increase in technology advances and the seclusion of people from others. With technology growing as too are the number of people disconnecting from face to face interaction. Does this cause health issues? Is this an agent to weight gain? YES. 

Be social. Socializing will stimulate hormones required to 'feel' happy. Happiness directly leads to increased physical activity. Physical activity decreases sedentary health risks such as heart disease, depression, and obesity. 

Orgasms

Gets your attention doesn't it? As it should. From a purely body image and fitness perspective: Orgasms will help with flattening your tummy. During an orgasm the abdominals tighten as does the uterus and pelvic floor. This tightening causes the stomach to contract thereby appearing smaller. Similar to weight training, repetition will have lasting effects. 

Happy Saturday! 

Stay Happy & Healthy 

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Sitting...

Perhaps you have heard? Sitting is the new smoking. It is a catchy phrase and if you do it, sitting that is, you will be catching ill health. Medical journals have now published that inactivity is in the top 4 of 'killers' in the world. The average person sits 9 hours a day. Not only does this put you at greater risk of gaining weight, it increases your risk of back and muscle discomfort, forming of blood clots in your lower legs, diabetis, heart disease, and depression. Unfortunately many of us are saddled to our computer chairs and cars which puts us in the sitting position. Soooo, be aware. When you can, park further away and stretch out your legs on your way to your destination.  Invest in a desk that can be raised so that you can stand and work. Forgo the feet up on the couch at night and incorporate a fitness routine.  Get moving.  Stop sitting. 

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Balance Boards

Perhaps you have seen these little beauties. They require the user to balance on a board (circular or other) which is raised off the ground by a small fulcrum. Balancing causes the body's core to continually adjust (contract and flex) to maintain balance. By merely standing and attempting to maintain balance, several muscles are firing at once. This results in stronger muscles and increased energy use (boosting metabolism).  If you want to get more bang for your buck, throw in an exercise while your balancing. (Squat, stand and do biceps curl or overhead press...the activities are limited only by your imagination). 

End result, a stronger core, increased balance, and more calories burned. 

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Alcohol

If you have weightloss plans, it is important to know the following: 

Alcohol has zero nutritional value. 

Alcohol calories are empty.  

Your body cannot store alcohol, so that means it metabolizes alcohol above all other consumed foods and beverages. 

When you drink alcohol your body stops working on burning sugars and fats and stores those sugars and fats until the alcohol is gone.  Simply:  This results in a slower metabolism and weight gain. 

Moderation is key, and knowing your caloric needs will play an important part in ensuring sugars and fats do not get stored when you partake in alcohol consumption.  

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Vitamin D

An amazing vitamin that our body can manufacture with exposure to sunlight. Vitamin D helps the body repair and grow healthy bones and teeth. Studies have shown it reduces the risk of some diseases/illnesses : (multiple sclerosis, heart disease, flu).  What you may not know is that Viatmin D has been shown to assist with weight loss. Ensuring your body has sufficient vitamin D will give it a leg up on your journey to a healthy weight. Exposure to sunlight and eating vitamin D rich foods (salmon, egg yolks, shrimp, and fortified foods such as milk) may not be enough so supplementation with vitamin D will help. 

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Coffee - caffeinated of course

Your cup of coffee is an excellent source of antioxidants. Additionally it increases energy, improves mood and brain function (recent studies linking coffee consumption to increased memory) and can boost metabolism by 10%. If that is not enough your cup of joe stimulates the nervous system, assisting in physical performance (a great pre-workout beverage). 

In a nutshell (or bean if you will): coffee will aid in keeping you looking young, burning fat, feeling happy, and remembering all of the above.  

Cheers. 

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Multi-Tasking

Stop it. 

If you have a multitude of tasks to complete, tackle them one by one. Make a list, prioritize, eliminate, and delegate.  Handling your 'to-do' list in this fashion will ensure each task gets full attention. When you 'multi-task' you burn out. Literally. Your brain and your body are unable to effectively manage more than one thing at a time. Mothers are notorious multi-taskers and are tired the moment they wake up. Juggling several things at once is 'juggling'. Single tasking does NOT mean you get less done, it means that the task at hand gets 100% attention. It is balance. It is healthy. It is effective. 

Stay happy and healthy

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Dead Lift

Yep... It can leave you sore for days. The plus? A definition between your glutes (your butt) and your hamstrings (your legs)... Nice way to define where your butt ends and your legs begin....

So, here is the scoop. Pick your weight. Free weight (dumbells).  Bar.  Kettle bell.  Sand bag. Bag of potatoes...small child.  Place weight on the floor (children move...).  Bend at the waist and lift weight to hip level. Legs can be straight or bent. Straight leg dead lift will give you the best definition between glutes and hamstrings. Repeat. Happy jean wearing!

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Smile

Did you know that when you smile genuinely, your body has a chemical reaction? Pain killers, endorphins, and serotonin are released when you flash your pearly whites. Lowering blood pressure, decreasing physical discomfort and lifting your spirit, all for merely saying "cheese"! 

And if that isn't enough, a smile is the single most cost effective way of enhancing your beauty. Instant face-lift. 

Stay happy and healthy

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Dark Chocolate

After all, it is Valentine's Day so let's give chocolate a little love. Dark chocolate without the added ingredients of sugar and milk, has some fabulous health benefits:

High in flavenoids! Which basically means it has plant compounds that have been shown to modify allergens, viruses, and carcinogens in a positive way! Studies have shown dark chocolate is good for heart health, inflammation, and aging (high in antioxidants).  And if that doesn't give you the green light to pop a piece of the dark loveliness into your mouth, it has been said it is an aphrodisiac.... Cue the music, grab the cacao and somebody to 'exercise' with! Happy Valentine's Day. 

Stay happy & healthy

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Hug

There is science behind the benefits to hugging and being hugged. When in a hug's embrace, your body releases chemicals which cause happiness! Happiness is a building block to healthiness. Hug your friends, family, team mascot (they ALWAYS hug), pet and tree (seriously, a tree loves to be hugged, won't move away from the hold, AND will assist your body in manufacturing the happiness drug). HHH (hug to be happy and healthy).  

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Squats

Want to stay younger longer?! Keep your legs young. Squat. 

Tone and strengthen both your butt and your legs!  There are a variety of techniques.  

General form: stand with your legs shoulder width apart, then bend your legs until you are in a seated position. Chest and head up.  Repeat. Up down, up down, up down.....

Add weight, and/or change your feet position and depth of your knee bend to spice up this exercise. 

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Lemon water

Adding lemon to your water will have you reaping the following rewards:

Aids in digestion. Boosts immunity. Cleanses toxins by assisting the liver. Reduces inflammation (removes uric acid in joints). Reduces hunger cravings (pectin fibre). Freshens breath. Assists in Heart, brain & nerve function (Potassium). 

Sweet!!! 

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I wear my sun glasses at night...

Did you ever own a pair of blue blockers!? (For you younger readers, an enjoyable research if you don't already know),  if you have em, put em on!

When the sun goes down our bodies naturally produce melatonin, which helps us sleep. Unfortunately artificial light and worse, electronic devices can keep us up and interfere with the production of melatonin. 

Solution: turn off the lights and get off your computer, tablet, smartphone (yeah right)... OR throw on a pair of blue light blocking glasses while using your devices. 

Sleep tight. 

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Epsom Salt

(Magnesium Sulphate). Not to be confused with bath salts. Epsom has a lengthy list of benefits and uses. 

Eliminates toxins from the body. Regulates electrolytes in the body. Eases pain and relieves inflammation. Increases energy and stamina. Can treat sprains, strains, bruises, colds, congestion and stress.  

Utilized for athletes foot, blackheads, splinters, gout (eases discomfort), exfoliates dead skin, removes hairspray, cleans bathroom tiles, insecticide, fertilize house plants and effective hand wash. 

Add 1/2 cup to 2 cups of Epsom to a warm bath. Soak at least 15 minutes. 

No tub? Add to a foot bath. The body will absorb and deliver the benefits to the rest of the body. 

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Peppermint Essential Oil

Peppermint essential oil is an analgesic, anti-inflammatory, antispasmodic, antioxidant, and vasoconstrictor. It has been shown to increase memory function and decrease anxiety. Research on athletes showed that a drop of the oil in 500mls of water consumed prior to a workout, increased lung capacity, decreased blood pressure, lengthened workout time, AND assisted the body in burning 50% more fat durning the workout!

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