 The more you understand food and what it can do for you, the more you will be inclined to make healthy snack and meal decisions.
Which is why today I want to highlight this delicious, juicy citrus that is LOADED with so many nutrients that you'll be anxious to eat a grapefruit as soon as you finish reading this post! Grapefruits are a magical fruit, and in addition to an Avocado, I try my best to devour one a day! Here are my TOP 5 reasons why you should too.
Also... grapefruit helps treat colds, and fever.... dissolves gallstones, boosts liver function..... and enhances immunity against infections. It also is great for digestion, as it contains a dietary fiber called pectin. It's also great for your hair and skin! OK that was 8 more reasons for you right there! So what are you waiting for? It's time for a snack! P.S. Grapefruits are so powerful, that if your taking certain medications you should not be eating them- Drugs that Interact with Grapefruit on the Rise. Consult with your Doctor! Sources: 1. www.health.com * According to a study in the Journal of Agricultural and Food Chemistry. 2. http://www.3fatchicks.com/ 3. www.whfoods.com
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 During a squat, the primary muscles engaged are your gluteus maximus, your quadriceps, and hamstrings.
Your secondary muscles (stabilizers) engaged are your erector spinae (back), transverse abdominus (abs), gluteus medius/minimus (butt abductors), adductors (thigh muscles), soleus (calf), and gastrocnemius (calf/back of leg). Squats will lift and round your booty, visually creating what I refer to as a Super Booty! Do you need more reasons to perform squats? 8 Reasons to do Squats. Here are directions on how to perform a proper squat.
You will notice that your heart rate will go up as your reps increase. Play with it. You can squat and hold at the bottom for a few seconds (this is called an isometric hold) before sitting up again. Tighten those abs! As you lift back to stand, squeeze your glutes! If you want to advance, you can grab hold to weights. I typically do 3 sets of 15 squats, and 3 sets of 15 random squat variations, to conclude to a total of 135 squats daily. Some days I do more. Sometimes I include weights (8lbs or 10 lbs). I don't do them all at once though. I sprinkle in squats throughout my day! Try it! Whip out a set of squats randomly throughout your day- when you wake up, before breakfast, before you get in the shower, after you get of of the shower, as your blow drying your hair, before you get dressed, before lunch, during your workout, as your microwaving your lunch, as your cooking dinner, after dinner, before you jump into bed! Before you know it , you will have racked up 100 squats. Keep a journal with your goal for the day, or mark down every set! Turn this into a daily habit, and your jeans will thank you! Yesterday was Easter Sunday, and like most holidays, we use food as a means of celebrating the day. We indulge! And that's totally OK! Holidays are meant to be enjoyed. This means disconnecting from work, appreciating the people you are with, and making memories! It also includes appreciating delicious food, even if it's typically on your "no, no" list (i.e high fat, rich foods). But I have a secret that allows me to fill up in a guilt free way, while still getting to enjoy and taste all foods that I typically stay away from. The secret is VEGETABLES. Delicious, satisfying, baked vegetables. I load up on the veggies, and then savor and eat less of the food that typically is on my "no, no" list.  What you see here is Baked Cauliflower (top) and Baked Butternut/Acorn Squash Mix (bottom). SO simple. SO good. I'm eating leftovers right now for breakfast as I type. Here's my recipe!
Baked Cauliflower
Baked Butternut/Acorn Squash
Don't forget to test taste! Also, the great thing about these veggies is that even the non vegetables lovers will enjoy them! Trust me- I witnessed it happening! Do you have a healthy recipe you always like to contribute to holiday feasts? Share it with me, please!  A shiver shower a COLD shower, and for the last 5 seconds before you get out you make it FREEZING!
I try to take a shiver shower often. Sometimes my body craves it (it's much easier to do after a workout when your body temp is up!) . Other times, it takes discipline and will power to pull it off . Either way, your body will thank you afterward. You will feel extremely relieved, and also very awake, alert, and rejuvenated! And here are some facts for you if I haven't persuaded you yet. For one, a hot water shower majorly dries out your skin and your hair. Studies have shown that if you take a cold shower, you boost your immunity, and also jump start your metabolism! What happens is the low temp increases your metoblic rate, so your body's attempt to warm up will activate your immune system. Your body releases more white blood cells in response! Furthermore, there is another more meaningful and deeper reason I encourage you to take a cold shower, but Mans Denton says it best in 7 Reasons to Take a Cold Shower and 1 That Really Matters. He explained what I couldn't find the words for, and why it's so important to constantly step outside of your comfort zones- in all aspects of your life. He'll also give you some tips for getting started. Make your next shower a cold one! Sources: www.fitbie.come www.thehackmind.com  Push up's are one of the best things you can do for your body!
I find that lots of people don't like doing them, and I understand why- they are super challenging. But once you examine their benefits and feel yourself getting stronger, you will learn to love them! Do you want to build optimal strength in your upper body? PUSHUPS! Do you want to rid of the "jiggle" in your arms? PUSHUPS! Do you want sexy definition in your back? PUSHUPS Do you want to boost your metabolism? PUSHUPS Do you want a tight, strong core? PUSHUPS A push up is a calisthenic exercise performed in prone position by raising and lowering the body using the arms. They work your pectoral muscles (chest), triceps (back of arm), deltoids (shoulder), serratus anterior (on the side, right under your chest), coracobrachialis (muscle of the chest, and infront of the arm), and your entire midsection. They also work your glutes, hamstrings, quads, calves, feet, and smaller muscles that stabilize you! They are uncomfortable and really challenging for a reason. They work you out immediately ! Do them often, and you will feel and see results. You don't need much space, you don't need equipment, and you don't need much time. The only thing stopping you, is you. Depending on your fitness level, you might have to start of with just 1 or 2, or even get used to holding a plank position for a 30 seconds. OR, you might be able to do 5, or 10, or 15! Instructions for a good form Push Up Whatever you can do it- DO IT! Do it every day, and challenge yourself to increase your reps! I perform about 45 pushups a day, and on some days I do more. I typically do 3 sets of 15, sporadically. So, maybe I do 15 in the morning, 15 in the middle of the day, and 15 before bed. I sometimes do more challenging variations. I recommend you do however many pushups you can do with proper form. Do that 3 times a day! And then maybe you'll want to add another pushup or another rep! You will get stronger, and it will motivate you to make more positive choices throughout your day! Resources: http://en.wikipedia.org www.eatdrinkandbeskinny.com  Avi's are so delicious, I don't even need to sell you on the health benefits. I eat a small avocado almost every single day.
For those of you who are worried about that fat content (I once was too), let me explain. Fats accounts for around three quarters of the calorie account for an avocado. Most of it is monounsaturated fat in the form of oleic acid. It's a GOOD FAT! It reduces the level of bad cholesterol in your blood, and lowers your risk of stroke and heart disease.. Health Benefits of Avi's
Eat an Avi a day to...
Fun fact - it is a fruit! Do you have a yummy recipe that involves avi's? Do share! Sources & References: www.medicalnews.today.com www.undergroundhealth.com  Years ago, I was what one would call a CARDIO JUNKIE! All I did was run, spin, or the elliptical.
It was an amazing way to for me to deal with stress & anxiety. By moving my body really fast, I felt like I was catching up to my mind!! It wasn't until I started studying for my personal training certification that I discovered how WRONG I had been training myself the past few years! WAY too much cardio, not enough rest, and I was making my body weaker in the long run opposed to STRONGER. And I don't know about you, but I want to be stronger! I want to be able to thank myself when I'm older! So.... WHY Weight Train?
After studying and learning about the importance and benefits of weight training, I became excited to make it apart of my regime. When I lift weights, I focus on the muscle I am working, and I feel empowered knowing that I'm making myself stronger! Resources: www.personaltrainertoday.com www.sparkpeople.com Hello!!!
You're here because I told you to come here. You're also here because you WANT to be here, and you want to be the healthiest, happiest version of you! It doesn't come without sacrifice though. You MUST work at every SINGLE day. They key is, to turn healthy decisions into healthy HABITS! Just like most new things in life, once you get in the swing of it, it will get easier, and you'll build up the confidence to challenge yourself again and again! This website is for YOU- so that you can be motivated, inspired, and stay on track! But I must admit, it's also for me. Actually.... it's mainly for me!! The only way I can inspire you is if I'm feeling inspired myself! What motivates me to make healthy decisions and to exercise is knowledge (understanding WHY things are good or bad, cause & effects, ect), in addition to feeding my soul with positivity & inspiration as often as possible! And so here we are! I invite you to see what amps me up, and I hope it also sparks a fire in you! Lots of Love, Jolie |
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