For example, healing your body from the inside, giving you energy, making your skin glow, keeping your eyes strong and so much more.
Sometimes you slip, the most important thing is to get back up :)
Don’t be discouraged by your yesterdays and tomorrows, make today beautiful :)
C’mon ladies, yoga. Try it! :]
“California Sandwich” — Whole wheat toast topped with chive yogurt spread, sprouts, and a cilantro-lime avocado, tomato, and cucumber salad.
Excessive stress can cause an increase in the secretion of the hormone, cortisol.. which promotes fat storage.
Some studies have shown that stress and elevated cortisol tend to cause fat deposition in the abdominal area rather than in the hips. This fat deposition has been referred to as “toxic fat” since abdominal fat deposition is strongly correlated with the development of cardiovascular disease including heart attacks and strokes.
Just a reminder ;)
As most of you who have been following me for a while know, I post a VARIETY of things.. nutrition tips/facts, fitness tips/facts, health tips/facts, workouts, recipes, health & beauty tips and general motivation and positive quotes. I love hearing all the nice feedback from you girls and it makes me want to improve my blog THAT much more. I want to help each and every one of you reach your health and fitness related goals as much as I can =)
So I’m curious… of the things I post, what are your favorites? What would you like to see more of?
Myth 1: Spot Reduction
Let’s start off with the theory of burning fat or toning a certain area of the body. Toning involves two constituents: adipose tissue (the subcutaneous body fat) and muscle tissue. In order to appear more toned, a reduction in body fat and increase in muscle mass will have to occur.
The human body does not allow spot reducing, which would include losing fat exclusively in the abdominal area. If you were to lose weight, it would occur all over your entire body. Unfortunately, body fat is not necessarily reduced evenly.
People often have trouble areas where the fat is last to go. Women especially find this to be their stomach, legs or arms. There is not much that can be done about this aside from continuing to lean out.
A reduction in body fat occurs when a person is in a caloric deficit. This occurs with two variables: decreasing the amount of calories you consume, increasing the amount of exercise you participate in, or doing both. Resistance training is used to help build and maintain muscle tissue, while cardiovascular training is a tool used to help achieve a caloric deficit.
Here is a statement that many of you probably do not want to believe: There is no exercise out there that is going to burn fat off of your body in a specific area! No resistance training exercise will help tone or reduce fat on top of any muscle in your body. It is a reduction of calories and an increase in exercise that will take care of that.
There is a very big misconception regarding that “burn” you feel after performing many repetitions during an exercise. Some people actually believe that is the fat melting off the body right before our very eyes! That burn is actually caused by lactic acid, which is used by your muscles to form adenosine triphosphate (ATP) for immediate energy.
I often see a female lying on the ground at the gym performing sets of 100crunches. She probably assumes that burning sensation is actually helping her “toning her stomach”. If you are performing a set of 100 repetitions on any exercise, don’t you think it is time to
move on to something a little harder?
From an awesome Bodybuilding.com article I often sent my friends to to read about women & weight training myths!
Healthy Valentine’s Day Crepes!
- 1 scoop Chocolate Protein Powder
- 4 Egg Whites
- Whipped Topping packet
- ½ scoop Vanilla Whey Protein Powder
- 1 tsp Vanilla Extract
- Skim Milk (volume called for by the whipped topping package instructions)
- 2 tbsp Caramel Protein Powder
- 2 cups sliced Strawberries
- Mix together the chocolate protein powder with egg whites to form a very thin batter. Pour this batter over a non-stick sprayed skillet and cook as you would a normal pancake. You should have enough batter for two large crepes.
- Meanwhile, whip the whipped topping with skim milk and vanilla extract according to package directions. Once soft peaks have formed, add in ½ scoop of vanilla protein powder for added flavor.
- Spoon this over top of the crepes and then place over sliced strawberries. Roll up and then after mixing a small amount of water to the caramel protein powder, drizzle this sauce on top and serve with a sprinkling of powdered sugar or sweetener.
K so I just took this picture… I wish I had taken one yesterday so I could better illustrate my point.. but basically I keep getting questions about abs “disappearing”.
Water retention is a powerful thing. Our bodies are composed of around 70% water!!! That means, depending on a variety of factors, we could be carrying around a lot more or less water than we realize. Sometimes what seems like a 5 pound fat gain is merely water retention from consuming too much sodium and a lot of carbohydrates.
When I am water depleted or am just not puffy, you can see my abs a lot clearer than when I AM retaining water. This is my water retaining tummy.. notice no definition anywhere (in this picture I am 120 pounds, whereas I have been normally weighing in at 115)! It’s very common for fitness competitors to water deplete before shows and photoshoots to bring their best, most defined physique to the stage or the lights.
To avoid unnecessary water retention, make sure you are drinking enough water in a day and don’t overindulge in sodium! Consuming natural diuretics like spinach and asparagus can also help with water-related bloat. If you have some higher carb meals, expect that the next day, you might feel more bloated than usual. And for goodness sake, stay OFF The scale! If there was ever a time to avoid the scale, it is the day after a high-carb, high-sodium feast!
EVERYTHING burns calories… even just sitting there being alive, breathing, burns calories. But who knew being ROMANTIC could burn so many calories in so short a time!? I just saw this article by womansday.com…
- Kissing - 68 calories burned an hour
- Massaging - 80+ calories burned an hour
- Sex - 144+ calories burned per half-hour
- Dancing - 103+ calories burned per half-hour
- Making out - 238 calories burned per half-hour
I guess those are some good options to burn off all the yummy chocolates ;)
Here are some tips to make meal planning quick, easy and hassle free! =)
- Grill outdoors to minimize clean-up.
- Use leftovers as a base for a second meal.
- Cook extra on weekends. Double or triple recipes and freeze for future meals.
- Cook brown rice more quickly by soaking it in water for four hours before cooking—this halves cooking time but keeps the high fiber. Use the appropriate ratio of water to raw rice.
- Use peas and lentils instead of dried beans. They don’t require soaking and cook quicker.
- “I always keep appliances like the food processor out on countertops,” says Linda Gassenheimer, author of Dinner in Minutes. “If you have to bend over to get it out, it won’t be used. I also like to keep the sink clear, so I can hit the kitchen on the run. That means you have to train your family not to leave everything in the sink. If you want to get dinner on the table in minutes, you need everything ready to go.”
- Before you can have fast food at home, some preparation is needed. Take the time to collect recipes and store them in a notebook, recipe box or on a recipe software program. This is where your meal-planning and shopping list begins.
M&F Hers =)