Eat Mindfuly

Eat Mindfuly

Mindful eating doesn’t mean deprivation and it’s not a diet. It means being more aware of your eating habits. It means taking the time to savor and enjoy your food. If you eat slowly, you are more likely to notice when you are full, you’ll chew each bite slower and longer and that leads to better digestion, too.

Did you know? Studies show that by eating slower, you’ll consume fever calories. Why? Because it takes about 20 minutes for our brains to register that we’re full.  By eating slowly you can lose 20 pounds a year without doing anything different however, if you’re trying to lose weight, I recommend you eat healthy foods,

Remeber, learning to eat well is more of a marathon than a sprint. Take baby steps!

Treat You Body With a Dose Of Fresh Air

Treat You Body With a Dose Of Fresh Air

Fresh air does you body, mind and soul lots of good! It’s strengthens your immune system, cleans your lungs, improves your blood pressure and heart rate, it’s also good for digestion because it helps you to digest food more effectively and  gives you energy.  Fresh air will leave you feeling more refreshed and relaxed.

If you are spending most of your time inside, try to get at least 20 minutes of fresh air every day. Fresh air is vital to health and provides you with a steady supply of oxygen which revitalizes you mind and body.

Meal Prep – A Fool-Proof Strategy

Meal Prep - A Fool-Proof Strategy

Here’s a great article how to quickly and effectively prep healthy, fat-burning, muscle-building meals: http://bit.ly/1sXPObT

Prep Once, Eat Healthy All Week! :)

Wednesday Motivation

Wednesday Motivation

Losing weight and maintaining it is a physical and mental process. That’s why it’s so important to look at the way we think about food and exercise. If you think of  fitness as part of your life, like brushing your teeth in the morning,  you’ll make changes that result in long-term weight loss. The process of losing weight requires a healthy diet and an active lifestyle as well as patience, focus and commitment.

Welcome the Change

Welcome the Change

I’ve learned that the best way to get rid of your bad habits and create healthier ones is making small changes in your diet and lifestyle.  You’ll be much more successful at changing them if you take baby steps. Therefore, try to gradually incorporate healthy habits by adding one new healthy food to your diet each week. Remember, changing everything at once usually leads to giving up. Healthy eating is not about strict limitations and deprivation. Rather, it’s about feeling good, having more energy  and staying healthy. Every healthy food choice you make counts!

What Are Abs?

What Are Abs?

Does abdominal exercise burn stomach fat? “Strengthening exercises do just that: strengthen, not burn fat. So, unfortunately performing exercises that target your abdominal muscles do not burn stomach fat. Only cardiovascular exercise, in combination with a healthy diet, does that.”

When your abs are strong, they create a force to stabilize your back, which can prevent injury. A strong core is the center of power!

Know Your Body

Know Your Body

“…my body gives me the opportunity to demonstrate grace, to make peace with imperfection every time I see myself in the mirror.” – Sauna Niequist

Today’s task: During the exercise think about how you feel. Relaxed? Strong? Invigorated? Energized? Pampered? Exhausted? Sick?

Don’t feel silly about spending time on yourself. Have in mind that It’s important to listen to your body. If you know your body better, you’re more likely to recognize the signs when something isn’t right. “Physical signs and symptoms are ways your body tries to alert you to deeper imbalances.”

Bodies Are Creatures Of Habit

Bodies Are Creatures Of Habit

Although there are no recipe for good and strong health, the mixture of healthy eating and daily exercise comes very close.

Invest In Your Future

Invest In Your Future

October is breast cancer awareness month!

Think of physical activity as investment in your health. Investing in fitness NOW pays health dividends LATER. Just ask yourself what would you pay or do to keep from getting sick? How about a daily run or any other form of exercise? Daily exercise is proven to lower breast cancer risk,  slow age progression and improve overall health at any life-stage. It doesn’t really matter what you do as long as you keep your body in motion because our bodies were made to move.

Remember that the best protection is PREVENTION and early DETECTION! Give your body some help to stay healthy by engaing in some form of daily physical activity and healthy eating.

Stay healthy, invest in your health and THINK PINK! 

 

Lift Your Boobies

Lift Your Boobies

My dear Ladies, here are 4 exercises to lift your boobs: http://www.womenshealthmag.com/fitness/breast-lifting-exercises?cid=socFit_20140930_32544806

The truth is you won’t turn A cups into Bs or beyond but speaking from exeprience you’ll develop the underlying chest muscles that will make your boobs firmer and perkier.

Exercises are:
1. Dumbbell Bench
2. Pushup
3. Incline Dumbbell Bench Press
4. Dumbbell Fly

To make this workout more effective you need to choose weights that are heavy enough and perform the following routine twice a week. If you’re a beginner start with 2 to 5 lbs. (0.9 to 2.3kg) and work up to 7 to 10 lbs. (3 to 4.5kg) or more if you can.

If you have some extra time go swimming or rowing. These cardio exercises also build muscle in the chest and can reduce fat around your armpits, collarbones and arms, placing more focus on your chest.