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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WHY EXERCISE RECOVERY DAYS ARE NECESSARY

If you’re a fitness addict or even just super motivated to create your dream body, it can be easy to over do it at the gym. Rest days are just as important as the days you train. Not giving your body planned recovery days could turn into fatigue, pain in your muscles and joints, headaches or insomnia, muscle injury, and much more. Overtraining actually works against you and might end up setting you back in the long run. We salute your dive and dedication but being dedicated to having a healthy body and achieving your fitness goals encompasses more than killing yourself at the gym. Recognize and respect the importance of rest + recovery.

Next time you’re mapping out your fitness schedule by yourself or with a trainer make it a priority to schedule rest days as part of the plan. Still not sure? Here are a few reasons why recovery days are an essential part of your fitness journey:

• Muscle Repair - While working out you’re essentially breaking down muscle tissue. After your workout, your body repairs and replaces damaged muscle fibers through a cellular process where it fuses muscle fibers together to form new muscle protein strands. Therefore, planning 1-2 days off a week will give your body the recovery it needs for repair. For instance, one way to do this is to break it up during the week by taking Wednesday’s and Sunday’s off. Some like to get their training completed during the week and then taking the weekend off to be with their families. Choose what is best for your lifestyle and schedule. Give your body and muscles a chance to recover and go through the healing process that builds new muscle fibers and ultimately sculpts the body you’re working toward.

• Meal Prep Time - In today’s fast paced world it’s necessary to plan time to get everything done. Look at your days off as an opportunity to be productive on the food front. Food is just as important, if not more, as the time you put in at the gym, and making sure meals are on point is crucial. Schedule it on your calendar and use your days off to prep your meals in advance. Be prepared no matter what comes at you during the week, you can grab your tupperware and go. You can also use that extra day off to re-evaluate your meal plan all together. What’s working, what’s not? Looking at your nutrients and how your body is being impacted by them is a great way to put your rest day to work to meet your fitness goals.

• Mental Check-In - Your mind set also plays a huge role in your results and overall experience as you journey your way to your fitness goals. Ever heard of coaches urging their players to “have their head in the game?” well, if you’re not mentally there it’s not going to yield the results you want. Take rest days as the opportunity to seriously check in with yourself spiritually, emotionally, and truthfully. Are you feeling overwhelmed? Do you need an accountability partner?

Figure out what you need to do for YOU so you can succeed and feel positive about yourself right now and tomorrow. A balanced schedule with days scheduled off will help you focus on the things that will keep you on track while on your training days. 

Foods That Make You Age and Foods That Stop the Aging Process

What you eat affects you for better or worse.

You must have heard that sentence many times. And it really is true! What we eat and how we take care of our body will affect the way we feel and function on a daily basis. Aging is a normal part of the life process, but some foods are actually making you grow old faster. While a few indulgences won’t age you overnight, a continuously poor diet can accelerate the aging process over time. So, here is a list of some foods to consume in moderation in order to look as young as you feel.

1.      Sugar

Sugar is the number one food to avoid if you’re looking to slow down the aging process. Among all other bad things that it does to your body, sugar damages your skin’s collagen, a protein that keeps skin youthful and firm. Sugar as well as artificial sweetener will cause you to crave more sweets. As a result, too many sweets can damage your skin’s collagen, because of its inflammatory response. Unsurprisingly, too much sweet stuff is also bad for your smile. It doesn’t only increase the risk of cavities, but the phosphoric and citric acids in soft drinks, along with the huge amounts of acidic sugar will wear down tooth enamel. 

2.      Charred Meat

Charred meats contain pro-inflammatory hydrocarbons that damage the collagen in your skin.  Research shows AGEs (Advanced Glycation End products) absorbed into our bodies and when there’s too many of them, they can cause wrinkles and sagging skin because they damage collagen and elastin, which keep skin looking youthful. 

Charred meat also use up vitamin C, which is central to collagen formation. This, altogether, speeds up the aging process.

Read more: http://www.dailymail.co.uk/femail/article-2167317/Is-BBQ-ageing-Why-delicious-char-grilled-food-giving-wrinkles.html#ixzz4NJeG9imU
Follow us: @MailOnline on Twitter | DailyMail on Facebook 

3.      Salt

Your body needs salt but over salting is a big NO if you want to slow down the aging process. It is widely known that prepackaged frozen foods are high in sodium that dehydrates the body and make you retain water, as well as cause so-called puffy look. 

4.      Alcohol

The ultimate dehydrator - alcohol also robs our bodies of B vitamins, as well as vitamins A and C, which are vital for youthful skin and overall health. Excessive alcohol completely exhausts minerals including magnesium and zinc, as well as essential fatty acids, all of which are needed to slow down the onset of premature ageing.

5.      Fried Food

Trans fats and hydrogenated fats are damaged fats that can be found in fast foods as well as deep fried foods. They reduce the fluidity of your cells, burden the liver and add to inflammation, thus resulting in ageing. They also contribute to damaging the collagen in the skin, making it look

On the other hand, foods that contain a rich source of nutrients will significantly slow down the aging process. Commonly called “Nutrient dense” foods are not processed and do not contain artificial or synthetic ingredients. Here are few examples of healthy and nutrient rich foods.

1.     Green vegetables

Green vegetables such as kale, spinach and broccoli are responsible for keeping your skin hydrated and healthy. They are high in fiber and rich in essential nutrients.

2.      Blueberries and raspberries

They are very rich in antioxidants which have the ability to neutralize free radicals and help prevent cell damage. Antioxidants in blueberries also protect against inflammation, thought to be a leading factor in brain aging, Alzheimer’s disease and other degenerative diseases.

3.      Nuts

Being rich in omega fatty acids, nuts are a perfect age fighting food. To add to that, nuts can strengthen your immune system due to their rich mineral count. 

4.      Fish

Fish is a food of excellent nutritional value, providing high quality protein and a wide variety of vitamins and minerals, including vitamins A and D, phosphorus, magnesium, selenium, and iodine in marine fish. It’s rich in fatty acids, which suppresses the discomfort of chronic inflammation. A proper amount of Omega-3 fatty acids found in fish, enhance the feeling of well-being.

While you can’t stop aging, you definitely can, slow it down. The first step toward good health is eating right. What we eat influences how we feel, so make sure to incorporate foods rich in antioxidants and healthy proteins in your diet and start living healthy!

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

FULL SHOULDER WORKOUT

This is a sneak peak of one of the many workouts included in my 30 Day Transformation Challenge. If your not a gym goer, no worries. There are also at home and travel workouts. You can also do most gym workouts with a set of bands. 
 

Check out this complete Exercise Band set! Only $25.99

Workout Bands

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4 Cheats To Make Going to the Gym Easier

Getting your butt to the gym isn’t always the easiest thing in the world. Sometimes the gym feels like it’s all the way in Narnia and getting there is beyond what you have left to give that day. It’s totally understandable… everyone has been there. But rest assured that over time it gets easier. Eventually seeing results becomes an addiction and the gym will be the best part of your day. But, we know that isn’t where people start. Generally most start out at the “the gym sounds far and hard” place. So here are 4 cheats to make going to the gym and working out easier:

1. Affirm: Positive thinking can help you out during your journey. Which is why maintaining a positive attitude through the gains, drops and plateaus is essential. Ways to keep a positive attitude include: Writing down 3 positive affirmations about how you will benefit from your workout. For example, “I can handle any situation better after a good workout”, “I know every time I workout it will get easier”, “If I workout my health will get better and I will have more energy”.

Vision boards are another way to reinforce where you want to be. Support from friends and family will also help. Just remember to be gentle with yourself, we all have bad days. But don’t let the excuses stop your progress. Consistency is what will make the changes. Simply move forward and don’t give up.

2. Reward Yourself: In order to train new behaviors we give our pets treats for a job well done. If you do well at work you get a raise. Good habits are always rewarded; and that makes you want to work harder and keep doing whatever got you the reward in the first place. So, use this age old tactic to build some positive habits of your own. Reward yourself in little ways every day, and in bigger ways every week, and even bigger ways every month. And, eventually it will become a positive habit. If you went to the gym that day give yourself an extra five minutes in the shower, if you went several times that week buy that new dress you had your eye on. And, if you were REALLY good for a year, take that dream vacation you’ve always wanted to go on… and look great on the beach!

3. Go With A Friend: Now it’s not just about you anymore. You’ve made a plan, a commitment to another person. That means you can’t back out, bailing isn’t really an option, and excuses are out the window. You wouldn’t want to disappoint a friend, right? Going with a friend creates a sense of accountability that’s beyond you and your desire to skip a workout. It’s about spending time with someone you care about; helping each other be the best version of yourselves you can be!

4. Switch It Up: Here you go again on your own, to the treadmill. Day in and day out. Variety is the spice of life, sister! Switching up your workout or trying something new is a great way to keep yourself motivated and start looking forward to a new workout. To continue to improve you will need to change things up every 4 to 6 weeks. That’s the amount of time the body starts to plateau. Plan on creating a new workout every 4 weeks.  

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The Benefits of Weight Training For Women

Exercising is extremely important for women, because the benefits far outweigh any other form of long-term weight-loss or ways to lead a healthy lifestyle. 

Weight training reason #1: Loss of body fat and increased muscle. Lean muscle increased metabolism, which in return keeps you lean.

Weight training reason #2: Decreases the risk of osteoporosis by increasing bone density.

Weight training reason #3: Helps you gain strength so you can stay active for a better quality of life.

Weight training reason #4: A strong body helps reduce the risk of injury and/or falls later in life. 

Weight training reason #5: Strengthens core and back to help reduce back pain and improves posture. A strong back helps keep shoulders back for proper posture as your age. 

Weight training reason #6: Research shows it can reduces the risk of heart disease by lowering bad cholesterol, increasing good cholesterol and lowering blood pressure. Research also indicates that weight training may reduces the risk of diabetes because it improves the way the body processes sugar, according to Dr. Barry A. Franklin, of William Beaumont Hospital.

Weight training reason #7: Improves attitude, mood and reduces stress and depression.

Regular workouts are beneficial for your body in many ways and should be a part of your daily routine. Before you start exercising, it is essential to make a workout plan and choose workouts that are appropriate for your level. However, many women don’t have a slightest idea, which exercises to choose, and how to perform them.

Below are some example exercise programs that include all the main body parts. These are simple exercises that you can do at home, while on a vacation or with friends, basically anywhere. But, before you start any training program, make sure you do an active warm up for 5-10 minutes and always check with your doctor before starting any new workout program.

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Arms

Next to six-pack abs, one of the most attractive body parts is the arms. Being a workout pro or a beginner, it is that muscle group that almost every woman wants to perfect. There are many arm exercises that are great for both biceps and triceps. One of them is the exercise called standing bicep curls. In order to do this exercise you should choose a band, d-bells or barbell where you can get 12-15 reps with each set. All you have to do is stand with a band under both feet, keep knees slightly bent, core tight and chest lifted. Then, grip the handles and start doing a bicep curl. Squeeze your biceps and then lower holding the resistance for a count of three, repeat 12-15 times. After incorporating this arm exercise into your workout routine, you’ll be able to see a difference. 

Back and Chest

A strong and firm back creates beautiful posture. Who wouldn’t want that? With a few simple back and chest exercises, you’ll no longer be dreaming of it. An exercise called sitting rows will help you acquire that. All you have to do is sit on the floor with your legs straight, core tight and chest lifted. Grip the handles and start doing a row. You should keep the elbows close to the body for a better effect and repeat the exercise 12-15 times. For a beautiful and firm chest you can do an exercise that involves pushups on feet or knees. 

Shoulders

Want to take your shoulders to the next level? An exercise called Upright Rows will help you with that. The instructions are very clear and straightforward. Stand with the band under both feet, with your knees slightly bent, core tight and chest lifted. Then, cross the bands so you are holding them in opposite hands. Start doing an upright row by lifting with elbows first. Remember to bring the elbows to shoulder height so there is no shoulder impingement. You should repeat the exercise 12-15 times with every set.

Legs & Booty

Great legs and booty are the essence of a perfect physique. If you’ve been struggling to find an appropriate exercise for legs, here’s a perfect one. It’s called Squatted Band Walks and all you have to do is sit back on your heels in a squat position, keeping your chest lifted. With the left side being first, take a big step out to the side. Keeping the resistance tight in the band, continue until you reach 15-20 reps and then change the direction. So simple and yet so efficient!

Abs

Oh, the abs. You don’t have to work your abs to exhaustion before you can carve out your abs. Instead, you can try out a few simple exercises that will get your abs to pop. There’s a really great one with a 6-8 lb. medicine ball and it goes like this – lie on the floor face up, put the ball between your legs. Bring your legs up meeting your hands and reach with the ball in your hands overhead while the legs go back down to the floor. You will find this exercise will do miracles!

Keeping your body fit can be challenging sometimes. However, these few simple exercises will help you get the physique you always wanted. You can even make an exercise plan and perform these body part workouts in 4 separate days. Grab a medicine ball, band, d-bells or barbell, always remember to warm up and you’re ready for some action. Your body will thank you later.

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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Where the Mind Goes, the Body Follows

Where the mind goes, the body follows.

To achieve your fitness goals, making a lifestyle change is a must. However, this can be more difficult than we think. We must approach things differently to make a change, and I feel a mind transformation will create continued success. Like most decisions that are worthwhile, having a positive outlook changes all the possibility of success.

Here a helpful tips to guide you in your weight-loss journey.

1.      SUPPORT SYSTEM:
You don’t have to go on the journey alone. Surround yourself with people who encourage you to make positive changes. Your new, chosen lifestyle involves eating healthy and staying active. Thus the need to avoid people who influence you to stray from your diet plan or skip activities that help you stay fit.

2.      GET SPECIFIC:
Take the guesswork out of your progress by getting into the details and tracking your macronutrients. Make a list of foods to avoid; those that will not help you lose the body fat required to be healthy. Aside from tracking your macronutrients, be specific and determined when making your shopping list and meal plans. The same goes with your fitness or workout routine. When setting goals. set the time it will take you to achieve them as well.

3.      FACING A BIGGER PROBLEM:
Your choice to lead a more fit and healthy lifestyle is not a means for you to run away from your past. Decide to break the hold of a deeper issue. You have to resolve what happened in the past within yourself in order to move forward. Face issues that are holding you back so you can achieve what you are truly capable of. If you are having difficulty doing this on your own, consult a therapist or even a hypnotherapist.

4.      VERBAL POSITIVITY:
Surround yourself with positive affirmations. Believing that you can do what you set your heart to, is the first step in achieving your goals. Continue this positive streak, and you are more than halfway there.
Thinking negative thoughts is counterproductive. Realizing what goes on in your head is the first step in taking charge of your mind.
 
Occasionally, negative thoughts will creep through. Try to be aware of these times, and the things that trigger it. Take a journal with you and write these negative thoughts down. Do this for at least five days. At the end of which, read the entries you have written and replace them with positive ones. 
 
The body follows where the mind goes. 
 
The next time you find yourself thinking or saying negative things, stop yourself. After doing this repeatedly, the negative statements and feelings will be taken over by positive ones.
 
Pretty soon your life will fall in line with the positive thoughts you are saying, and good things will happen.

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

5 HABITS OF ENERGETIC PEOPLE

You know the kind of people who always seem to have boundless amounts of energy? Those who glow with vivaciousness? Those kinds of people have a few behavior habits in common that help them stay on top of their energetic game. It can be easy to assume they were born that way, and some were, but others have to work for high energy levels; for that beautiful breezy blush. Here are the secrets to putting an extra spring in your step (or another rep in your set!)

1. Drink Your Water - Our bodies are made up of 55% water (or more based on gender) which is why it’s essential to hydrate. Your body uses water in all its cells, organs, and tissues to help regulate its temperature and maintain other bodily functions. And, one of those bodily functions is how energetic you look and feel. Some tricks to drink more water include: carry a gallon of water with you wherever you go. Invest in one of those fancy water bottles that automatically monitors how much you’ve had to drink that day. Find a water bottle with a motivational saying on it and bring it with you wherever you go.

2. Eat Regular Meals - Skipping a meal means not fueling your body to perform at optimum energy levels. Additionally, it slows down your metabolism which encourages your body to gain extra weight. Some tricks to make every meal include: taking your food with you in tupperware wherever you go.

3. Get Enough Sleep - Falling short on your sleep goals spells exhaustion, mind fog, and more the next day. Being vivacious isn’t easy if you’re continually running off of only a few hours of sleep a night. Give yourself a bedtime and stick to it with regularity to feel more energized on the daily. Tips to get more sleep include: setting an alarm on your phone for bedtime and having a rule no TV or computer pasted 9:00pm.

4. Stay Positive - Laughter is the best medicine! No, really, it creates national endorphins that help your mood. But, we can’t be laughing all the time, and life can throw some serious curve balls. Learning how to keep our head above water is a wonderful life skill to hone. So to keep up with a positive attitude here are a few tips: write down positive affirmations, spend time with positive people, laugh more, and listen to positive music.

5. They set realistic expectations with themselves and others - You’re going to feel totally drained if you’re continually trying to meet expectations that are above your capabilities or that you plain just don’t want to. Or, that aren’t fair to you that others have demanded. Say “no” to unrealistic expectations and “yes” to your own health. Say “yes” to giving yourself permission for stillness that empowers your soul.

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BENEFITS OF APPLE CIDER VINEGAR

Food is more than fuel to power your next workout. It’s how you maintain the parts of your body that keep daily life working like a well oiled machine. There are some foods that have incredible healing abilities should your body stop functioning properly. One of these is Raw Apple Cider Vinegar. Make sure you are buying organic raw unfiltered. As the name suggests, apple cider vinegar is a specific type of vinegar made by distilling apples. From effectively treating ulcers to minimizing the symptoms of acid reflux disease, this liquid can pack a real punch in advocating for your health. Here are just a few reasons you should put Apple Cider Vinegar in your daily diet:

1. Detox For Your Body - This vinegar acts as a liver and lymphatic tonic. We put our livers through a lot, (especially if you’re a drinker) and though the liver naturally detoxes your system it won’t work as effectively if it becomes damaged or hindered in any manner. That’s where the vinegar comes in to ensure the body is removing toxins properly by aiding the liver.

2. Regulate Your Body’s pH - Being balanced is a big deal; both mentally and physically. Your pH is responsible for a lot of the balance that chemically works through your system. Apple cider vinegar contains acetic acid, which is acidic in nature but has a more alkaline effect on the rest of your body. Which is a fancy way of saying it helps keep your pH balanced. Thus brings down the likeliness of cancer and dramatically increases your energy.

3. Can Support Weight Loss - Many studies have shown that Apple Cider Vinegar could potentially help with weight loss; as for the exact reason why, we don’t know. It could be because of a reduction in sugar cravings. And, when you cut out sugar you cut out some fat! Additionally, Apple Cider Vinegar improves detoxification. For weight-loss use 1-2 Tbsp plus 8 oz water and drink before meals 3 times a day.

Here are a few recipes to make adding Apple Cider Vinegar to your diet easy:

Secret Detox Drink Recipe’s from Dr. Axe: https://draxe.com/recipe/secret-detox-drink/

Feeling Bloated? Here’s a great recipe: http://betsylife.com/beat-bloat-apple-cider-vinegar/

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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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Minimizing the Effects of Aging

It’s true that when it comes to age, we can’t stop the numbers from adding up. But age is more than just a number. Age is how our bodies and minds respond to the passing of time. Fortunately through research, they have found ways to slow down the process of aging and optimize youthfulness.

The process of un-aging is simple if we follow the do’s and avoid the don’ts. If we are determined to lead a better life through maintaining a healthy lifestyle, we also have to maintain a positive outlook.

The Do’s of Un-aging:
 Do limit sweets.
 Do eat more vegetables.
 Do take time off or breaks.
 Do have sex.
 Do take the recommended daily dosage of Vitamin D3.

Limit Sweets
Let’s be truthful and say that we all know that excess sugar is harmful. Why exactly? Research shows that excess sugar counteracts essential proteins in our bodies. The buildup of abnormal proteins contributes to wrinkles and energy loss. Therefore, excess sugar can make us look and feel old, which is what most of us want to avoid.

Eat more vegetables
Vegetables are 95% water and contain phytonutrients and Vitamin C. The effects of which are unlike excess sugar, in fact quite the opposite, these help hydrate cells and reduce wrinkles. Phytonutrients guard against premature aging by preventing cell damage from stress and environmental toxins. Integrating more greens into your diet can do a lot of good as it can protect your bones, prevent
bloating, and reduce stress.

Take time off or breaks
Time off or taking breaks during the day are a means of reducing stress. High stress levels affects our health by making it difficult to lose body fat and makes us look and feel older. Make sure it's on your schedule to take a 20 minute nap, meditate or take a long bubble bath. If you don't plan it, it won't happen.

Have Sex
Studies suggest that those who orgasm at least twice a week live longer than anyone else. Sex gives you a Zen feeling that you otherwise cannot find throughout your day. Making love releases a variety of stress-relieving hormones similar to a workout.

Make sure to have the recommended amount of Vitamin D3. Studies show that women who have higher levels of Vitamin D have longer telomeres. These are protective caps at the end of your chromosomes, and are considered an excellent marker for aging. So the longer the telomeres, the younger the cells are.

By following the above suggestions, it is easy to determine the don’ts. The process of un-aging requires having balance in vital elements of your body. Namely,
 Your brain
 Hormone levels
 Body fat

Brain Exercises
Research shows that using your brain keeps your synapses firing. Synapses are tiny gaps across which a nerve cell can send an impulse to another nerve cell. When all synapses are firing, you become more focused and your mind feels electric. Challenge your mind by increasing brain activity. Challenge your mind by paying close attention to your reading list or learn new things.

Hormone levels
Hormones are chemical messengers that keep your body working properly. They regulate your metabolism, sexual reproduction, and immune function. Hormone levels decline as we age and manifest symptoms such as: feelings of sluggishness and fatigue, weight gain, mood swings, anxiety, depression, and decreased sex drive. Keep your hormone levels in check by getting regular checkups and your blood workup done by a bio-identical hormone doctor. Remember that the quality of our life does not have to decline as we age. Checking your hormones regularly will help you feel energetic and excited about life again.

Body Fat
The average woman is expected to have a body fat range of 17% and 24% to be considered healthy. A weighing scale does not determine one’s body fat, though there are effective means to do so. These are: Dexa scan. Bod Pod, Hydrostatic, Plethysmography, Calipers. It is important that we measure body fat because it is the most accurate means to determine how healthy you are. Those who are high
in body fat are at risk for high blood pressure, cancer, and other cardiovascular diseases.

The secret to un-aging is not a miracle drug or a machine that takes you back in time, where you can undo what the passing years have done to your body and mind.

The fourth secret is to minimize the effects of un-aging by following tips and lessons learned from years of research and work done by professionals in the field of health and fitness. The path to a youthful and healthy future is achievable. Always maintain a positive outlook and know that by following the guidelines set, you can look forward to a youthful and better you.

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BICEPS & TRICEPS WORKOUT

BICEPS & TRICEPS WORKOUT - SUPERSET

There's nothing better than a nice set of arms to show off in your tank top or cute sleeveless dress. You can get firm arms faster by supersetting biceps and triceps. Superset means you do two exercises for different muscle groups; for example, one for biceps and one for triceps. Do them back to back and then take a 30 second rest and repeat for 3-4 sets with 12-15 reps. 

Here is an example workout for you to follow: 4 exercises total

1. Incline barbell curls 12-15 reps.  Superset with Bench Dips 12-15 reps. Repeat 3 times

2. Concentration curls 12-15 reps. Superset with Single D-bell Kickbacks 12-15 reps each side. 

3. If you are more intermediate add another two exercises: Incline Supinated D-bell curls 12-15 reps. Superset with D-bell Overhead Triceps extensions 12-15 reps.

4. If you are move advanced add a fourth set: Standing biceps cable curls 10-12 reps. Superset with Cable triceps press down 10-12 reps. 

I hope you enjoy this workout! Let me know how you like it!

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Aging is Optional

Aging is a natural process and each and every one of us will have to deal with it at some point in our life. However, you can slow the process! Here are 6 bad habits I recommend avoiding or significantly reducing in your life so you can slow the process:

6 Bad Habits that Speed Up the Aging Process

1. Lack of Sleep
Most adults do not get the recommended eight hours of sleep each night. In fact, many of us get only half of that per night. Obviously this not only influences your energy levels the next day, but sleeping less than six hours per night significantly contributes to high levels of inflammatory proteins which increase the process of aging.

2. Drinking and Smoking
These two habits are probably among the top three factors to blame for aging. Alcohol is not only high in calories, but can greatly damage the liver and kidneys. Smoking, on the other hand, is bad for every organ in your body. It significantly increases the risk of lung cancer and other types of cancer and diseases. Heart disease being the most deadly of these. Both alcohol and tobacco products greatly increase the aging of your skin as well. To stay beautiful, fit, and ageless throughout your life, steer clear of cigarettes and keep alcohol consumption to a minimum.

3. Lack of Greens and Vegetables
Not consuming enough variety of greens and different vegetables in your diet can greatly influence the aging process. Greens and vegetables not only keep you energized and provide you with healthy nutrients, but they are also beneficial for your skin, hair and health overall. Including more vegetables such as kale, spinach, tomatoes, brocolli, brussell sprouts and many others, will decrease the aging process drastically.

4. Stress
Stress is the number one cause of disease in the 21st century. According to the National Academy of Sciences, immune system cells of highly stressed women caused them to age an additional 10 years. Minimizing stress by incorporating things such as meditation, yoga, hiking and other stress-reducing activities, can go a long way in keeping you young. 

6. Negative emotions
What bothers us inside will show on the outside. Keeping negative emotions such as anger and resentment to yourself will only make you feel worse and bring you down. It's important to let it out, and then let it go. Holding grudges can add to your stress and increase the aging process even more!

6. Passive lifestyle
Being passive or inactive can cause a number of different problems. Not keeping yourself active and moving can lead to several metabolic diseases, including obesity, high blood pressure, high cholesterol, and diabetes. But, that’s not all. People who are less active are more likely to experience depression and anxiety, which also have a very bad influence on the aging process. 

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

5 Ways To Reverse Your Biological Age

Studies show that if we break down the factors contributing to one’s longevity, a mere 25% is attributed to genetics or one’s biological makeup. The other 75% depends on the way we think and the choices we make. 

Thus, the principle of Un-aging is based on the idea that—although our chronological age is a given since it refers to how many years we have lived on this earth, we can still control the rate at which we age or our biological age.

Un-aging addresses how to prevent, slow, or reverse the effects of aging. It not only includes nutrition, physical fitness, skin care, hormone replacements, and similar; it also includes anti-aging psychology, e.g., attitudes, beliefs, and coping skills for resiliently handling change, stress, and aging.

All of these factors contribute to the state of our internal body clock. 

Although most believe that a body clock is something intangible, on the contrary, it refers to something very tangible and specific because the measure or one’s body clock is related to the length of so-called telomeres.

Telomeres are the caps on the ends of our chromosomes or DNA strands. They are like the tips of shoelaces, Without these plastic tips on the ends of our shoelaces, the shoelaces quickly start unraveling. The same is true of our DNA. As we age our telomeres gradually get shorter and shorter. When our telomeres get too short our DNA is no longer protected. Thus, when cells divide, errors will be made causing cancer and other chronic medical conditions. Eventually, our telomeres get too short to maintain life.

Fortunately, there are things we can do now to lengthen our telomeres and reverse aging at the cellular level.  By making these changes now, we can reverse our biological age and dramatically slow the overall aging process.   

Here is a list of ways to reverse your biological age:

1.    Eat healthy.
Many studies have shown that a healthy diet can reverse or slow telomere aging. In particular, diets high in whole foods such as vegetables, fruits, fish, nuts, seeds, and legumes can protect our telomeres from shortening. Sugar, processed foods, and processed meats have the opposite effect to our telomeres. 

2.    Lead an active lifestyle.
Studies show that regular exercising slowed telomere aging by about 10 years. The message here is clear, exercise can reverse or slow the aging process.

3.    Maintain an ideal weight. 
Being conscious of of our weight is more than just cosmetic or a means for us to have a positive self-image. Being overweight is another cause of premature aging. Carrying excessive weight causes oxidative stress, or “rusting,” to our cells resulting in telomere shortening and premature aging.

4.    Get enough sleep.
Ideally, we should sleep at least 7 hours a day. Sleep is when our bodies go into repair mode.  We need this repair process functioning optimally if we want to reverse our biologic age and “grow younger.”

5.    Manage stress and strive to be happy.
While we cannot avoid stress, we can change how we perceive stress and we can block the effects of stress on our telomeres through mindfulness, meditation, etc. Maintain a positive attitude by connecting with friends and family. Social connection was shown to be an additional way to keep our telomeres long and prevent loneliness, which is a powerful predictor of heart disease.

The decisions we make every day determine whether or not we grow old. By taking the steps outlined above, we can immediately reverse our biological age by about 10 years.  

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RANCHO EGG BASKETS

Rancho Egg Baskets

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PLYOMETRIC/CHEST OUTDOOR WORKOUT

One of the best ways to trim your legs and tone your butt is doing plyometrics. Adding in some chest for a upper body workout adds variety. See the full video for your complete workout.

This video is about Outdoor Plyo Workout

PROGRAM DETAILS:

>20 Jump squats

>20 Incline pushups

>20 Bulgarian split squats - each leg

>20 Decline pushups

Repeat Circuit 3 times

Always warm up for 5-10 minutes before starting any workout. Running one full lap on the track is a great warm up before starting this workout. 

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4 Ways to Significantly Slow Down the Aging Process

4 Ways to Significantly Slow Down the Aging Process

1. Maintain a healthy diet
A healthy diet consists of recipes packed with the right amount of lean protein, leafy green vegetables, seafood, whole grains, fruits, and healthy fats such as avocados, nuts, and coconut oil. Remember to keep sugar to a minimum.  Incorporating these healthy foods, will not only keep you looking young and flatten your abs, but it will also give you that much needed energy to get through your day.

2. Stop smoking and drinking
Bad habits can sometimes be hard to break. But, if you succeed, it can have an incredible influence on your overall health and physique. Getting rid of alcohol will make your skin much healthier and younger, whereas quitting smoking will reduce the risk of lung cancer and aging skin. Bottom line, getting rid of these two bad habits will greatly benefit slowing down the natural aging process.

3. Pay Attention To Your Skin
The best thing you can do to slow down aging is to take care of your skin. Exposing your skin to the rays of sun too much can damage it, as well as enhance the process of aging. In order to protect it you should always apply sunscreen, wear a hat and sunglasses and drink plenty of water. A good moisturizer is important as well. 
I use Revision Skincare
1. D.E.J. Face cream  
2. D.E.J. Eye Cream  and
3. Nectifirm for a firm neck

4. Exercise Regularly
Actually, one of the best ways you can do in order to slow down the aging process is to get active. Exercise initiates psychological changes, increases your blood flow, and energy instantly goes to your brain and muscles. So, when you have regular exercise activities, your body will be able to retain energy for a lot longer and fight the aging process!

Now that I've shared this information with you, please don't feel overwhelmed. It's a simple process, just take it one step at a time. For more guidance in stopping the aging process, click here now. 

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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EATING HEALTHY TIPS FOR DATES, LUNCHES & PARTIES

I’m often asked, “How do I handle parties, holidays, dates, business meetings, and the break room” It’s true that many of these occasions add tremendous temptation. So, here are my tips:

• Eat before you go to a party and decide in advance what you will or you won’t eat. Almost all parties have a raw vegetable tray and ice water. Arriving full will help avoid any last-second justifications.

• Host the party yourself! That way you have more control of the menu and can easily create healthy options both you and your guests can enjoy.

• Keep a glass of water in your hand as you socialize. And, socialize far away from the food table.

• If clients or vendors suggest going to lunch, simply decline and welcome them to your office for the business discussion at a non-mealtime.

• For business meetings you can’t avoid, bring your own meal. Few will even notice.

• For dates, suggest a healthy restaurant in advance and study the menu online before you arrive. Also, don’t be afraid to order exactly what you want, even if it’s not listed. For example, say I’d like grilled chicken with steamed vegetables and no butter. Most restaurants will gladly accommodate.

• For Girls’ Night Out, suggest an activity such as pedicures, a movie, a play, a hike, or shopping at your favorite mall. You’ll be glad you did!

• As for the break room, just stay away. Keep your food in your own mini refrigerator or at your desk. It’s not super classy to be rummaging through leftovers anyway.

• Often holidays are centered on food. First, don’t let yourself indulge days before and days after the actual holiday. This can easily turn into a month of sabotage. On the actual day, plan ahead what you will eat and what you will not. Plan to do a little extra cardio on the day before or after. And, most of all, remind yourself that it is just a couple of hours. Staying on track for a holiday might seem difficult, but if you make up your mind it’s totally possible.

• Reward yourself for staying on your nutrition plan with a new nail polish, a book you’ve wanted to read, new earrings, etc.

Remember that accomplishing your goal will feel and taste better than falling off track at any party. You are in control. You don’t have to make excuses or explain yourself. You’re simply choosing to be healthy, feel good, and look good. Others will quickly be inspired by your example.

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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Embrace Change

Change is constant, but that doesn’t always make it easy.
We are all aware that change is a constant thing in life, yet many of us tend to resist it and whatever consequences it may bring. We should, however, keep in mind that without change… there would be no progress.
In writing this article, I was most inspired by this quotation from Esther Dyson, who as a journalist and author focused her career on health and technology.

“Change means that what was before wasn’t perfect. People want things to be better.”

Ergo, if we want things to be better, then we have to change. Perfection? Before we can even think about that, we have to know where to start.

Ask yourself --
What could make the quality of your life better? What is the single power we are born with, that could change everything?
We may call it free will, or the power to make a choice. Arguably, we cannot always control the events in our lives or sometimes even the outcome of the decisions we make.  But we can take charge of changing the things we need to, and the steps to go about it.

What I am trying to point out is that, we cannot (for instance) stop the changing of the seasons. As we do not have control over the days turning into weeks, weeks into months, months into years, we simply find ourselves one day asking: 
•    How have I lived all these years?
•    What decisions did I make that contributed to how I am living right      now?•    Do I have any regrets? What would I like to change about me? 

Look into the mirror right now and see how the years have changed you. Do you like what you see? Are you physically, mentally, and emotionally fit?

There is no need to focus on the negative. 

Sure, you may have put on some weight and have a bit of cellulite here and there, but this may be just consequences of having two or three beautiful babies for instance. Ironically, the decision to choose is easier when life gets tougher.

My life was not going the way I had hoped when I found myself a single mom of two young boys, but the one thing I realized through hard times was I could control how I took care of myself. I could make the choice to do that for me and that choice would make my life and my boy's lives better.

When you do choose to make changes in your life that will make you fit and the healthiest you can, keep in mind that a strong and fit body will slow the aging process and reduce the risk of disease. Staying fit helps to build and maintain strong bones and muscles, all while boosting your immune system. Choosing to have a healthy lifestyle will enable you to be more active to enjoy activities with your loved ones, plus you can be with them longer.

The choices we make will depend on each individual as we determine the goals we need to set. But for most of us who are starting to, or have been feeling the passing of time and the effects of aging, it comes down to these two choices:

Do I stay young or continue aging?

Every decision you make in your life will move you in one direction or the other. This includes what seem to be mundane decisions like:
•    Should I go for a cheeseburger at McDonald's or grab one of the meals I prepared using only whole foods?
•    Should I just sit on the couch and watch a flick or do I roll out my   yoga mat and do some poses?
•    Should I skip my weight training and just go hangout with friends     over some drinks?

Aging has to do with several factors, your genes, your environment and your choices. You cannot choose the genes you are born with, but you can make choices that will make or keep you healthy. Being conscious about your decisions is also of the utmost important.

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

The Importance of Personal Assessment

Staying fit and healthy is not easy sometimes. In this fast-paced world where we’re often overwhelmed with work and other never-ending responsibilities, staying fit and maintaining a strong physique can be rather challenging. It’s one of those things we neglect frequently. And we shouldn’t. 

Being healthy is essential for many other aspects of our life and the way to achieve that is to take care of our bodies and work out regularly. However, there are many strategies that can be applied in order to stay fit, and personal assessment is one of them. A pretty good one, actually! 

Step One: The Present
Sometimes, in order to find the motivation and be able to take a step forward, we have to be realistic about the present. About where we are right now at this very moment. Motivating yourself is not as easy as it might seem and doing a personal assessment at some point in your life can be helpful for the long term. So, for example, a very good strategy would be to ask yourself a few very basic questions in order to determine your current stage in life. Take a moment and ask yourself about your own life. Are you happy with your life right now? How do you feel emotionally and physically? Is there anything you would like to change? And if there is, how would you do that? How do you feel about your health? Are you satisfied with your appearance or would you change it? 

Step Two: Making a Fitness Journal and Creating Motivation
Now it’s time to be honest. Brutally honest. In order to get you motivated, I would recommend starting a fitness journal and track all the changes that happen over time. Start with adding a photo of your current self. Write down how you feel about your current fitness situation, your mood, how you look, what it makes to feel like, etc. This is a great motivation technique as you progress because if you ever feel like you need extra motivation re-reading this will give you motivation to push through. I know you don't want to look or feel this way anymore, and as the time passes, you’ll be able to reflect and see the progress you’ve made along the way. Every beginning can be difficult, so take it a day at a time and do what is necessary for that day. Before you know it nothing will stop you in reaching your final goal and keeping it. 

A little tip: Make sure to write down all your current feelings now so they can be a reminder as you make certain progress over time. 

Step Three: The Future
Let’s focus on the next phase of the process. Now, when you’ve established your current stage in life and set your primary goal, it’s time to get imaginative! Think about your future self. Picture EXACTLY how you want to look and feel. Feel free to visualize and imagine who you want to be in the foreseeable future. Don’t be afraid to idealize your future self. If you stick to the plan, there’s no way you can fail. You just have to be persistent!

So, in order to get the whole picture of your future self, you have to ask yourself some basic questions again. Imagine it’s been a few months or even years since you’ve started writing your journal and set your goal. How have you changed? What feelings have you experienced along the way? What do you think of your physical appearance now? Do you like your life? How do you feel?

Again, it’s time for being brutally honest. Visualize your future self and write down the answers in your fitness journal. It will enable you to imagine your physical appearance in the future and help you boost your motivation to an even bigger level. It’s also a good idea to put some pictures of yourself as you are making progress, so you can check before and after photos every now and then. Nothing will motivate you better than seeing results in the form of pictures of the new and improved self!

Finding motivation for regular workout sessions can be difficult sometimes. It’s not easy to embrace another workout routine when so many failed to work prior to that. But, with little planning ahead and strategies such as personal assessment, it’s completely manageable. Just remember to always be honest with yourself and if you are persistent and consistent, 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

CLIENT OF THE MONTH - BROOKE

Sometime it’s not always about losing weight, and that was the case with Brooke. She was so thin and was always dieting to stay skinny for her modeling career. 

That changed when she wanted to step on stage. I worked to change her whole mindset that the right foods and training will shape and build beautiful toned muscles. She put in the work and the results she got made her look like a fitness model instead of just a skinny runway model. She now has a more overall healthy look.

Her before and after pictures show how thin she was for her first show and then we continued to build and tone with food and training so she could win her bikini competitions. Finally after being dedicated for 2 full years she finally took overall and won her NGA Pro Card.

Brooke has always been such and great client. She was open to learning about her body, learning different ways of training and manipulating her body, but more important being open to learning different food strategies.

I’m so excited about Brooke’s future with competition and more important that she know how important a healthy nutrition and training program really is.

BROOKE’S STORY:

Before I started working with Sandy I never lifted weights.  I thought lifting would make me big, bulky, and masculine. I wanted to be toned, tight, and shapely. Unbeknownst to me, I was going about it totally wrong. That is when Sandy stepped in. She encouraged me to implement lifting into my routine and am so glad that I did. My body got leaner, my legs, and butt filled in in all of the right places and I finally started to see the body I have always dreamed of.

When I started working with Sandy my entire outlook towards nutrition and fitness changed. She taught me that food was my friend, and crucial to achieving my goals. Workouts became fun and no longer a chore, but a chance to challenge myself and change my body. 

I started training with Sandy back in 2013 after signing up for my first fitness competition and I have never looked back. Since then I have competed in 4 more additional shows, earned my NGA Pro card, and completely changed my body for the better. 

Sandy is an excellent trainer. She is attentive, knowledgable, but most importantly just a good person. I am glad to not only call Sandy Hancock my trainer, but also my friend. 

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