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Fitness Tips For The Holidays

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Fitness Tips For The Holidays
#fitnesstips

The holidays are approaching quickly and many people don’t want to derail their fitness and progress over a few celebratory months. Although it may be tempting to cheat on your healthy eating and push aside your fitness, it’s important to stay on track. These fitness tips for the holidays will keep you going all year long and if you follow them closely, you’ll be able to keep celebrating your success instead of starting over at New Year’s!
1. Make time to work out, even if it’s at home.
Often times, people travel during the holidays and end up putting any and all exercise on the back burner, especially if they’re away from their gym. The good news is that in today’s age, there are so many resources right at our fingertips! Between YouTube video workouts, Netflix, or even just running outdoors, there is still plenty of ways to get a great workout in during the holidays! One of the best fitness tips for the holidays is to never stop exercising. Once you do, it’s extremely hard to get back into the habit!
2. It’s okay to splurge, but be realistic.
Of course there are tons of treats around the holidays, and it’s often tempting to gorge all season long. Eating right and staying away from them is one of the best fitness tips for the holidays you can follow! As much as exercise and the gym are great, 80 percent of being healthy is eating correctly. Keep in mind that it’s okay to have a treat here and there, but don’t overdo it, and realize that it might cost a little more in the gym!
3. Don’t be afraid to enjoy yourself!
Just as with eating treats in moderation, it’s okay to take rest days in moderation during a vacation as well! Try not to get too into the habit of taking time off from exercise but if you have big plans, maybe skip the workout that day. Especially for something like a trip to the zoo, since you’ll be walking and exercising a lot anyway!
4. No zero days.
No zero days is a great fitness tip any time of year but definitely one of the most helpful fitness tips for the holidays! Essentially, you want to make sure you are doing something beneficial for your health every day . Whether it’s a walk at the mall for Christmas shopping, avoiding a large section of holiday baked goods, or getting in a great workout, just make sure that every day you put in an effort!
5. Drink plenty of water!
Drinking water is a huge part of gealth, weight loss, and overall fitness. Again, this fitness tip applies to all year, but as far as fitness tips for the holidays, it definitely ranks in the top! Making sure you stay on top of hydration and water intake is a huge deal, especially because it can be tempting to drink other holiday beverages like egg nog, or alcohol. It’s totally okay to splurge on those things but keep in mind that water intake is the most important!
What is the hardest part about staying healthy through the holidays for you?

5 Easy Aqua Aerobics Routines To Stay Fit

One of the things I really like about water workouts is they don’t have to be really complicated. I don’t have to figure out that machine at the gym, or key in a program for the treadmill. It’s hard to pick favorites, but here are 5 great routines that I use to stay fit.

Aqua walking. This one is very simple, and it’s a great way to work out when it’s hot outside. I go to the community pool when the lap lanes are open, and begin moving up and down one. The water is around waist to chest deep, and I have to push and lean forward to work against the resistance of the water. If I’m in a mood for a little more effort, I escalate to aqua jogging. The difference is subtle, but it’s just about picking up the pace a little. I make sure to wear old tennis shoes to protect my feet, and keep a water bottle at the end of the lane to stay hydrated.

Here are some great resources with more information about water workouts and how to use them:

A group class. Sometimes I want to do my own workout, and at other times, I just want someone to tell me what to do. That’s when I just go to a group class. An instructor will lead the group through a set of exercises, and I get ideas for movements I want to try. I know I will get a well rounded workout that will tax my arms and legs, which will give me a great cardio component. People just love being in the water, so everyone in the group is very friendly and smiling. I’ve made some great connections this way, and get a solid workout every time.

Aqua tai chi. If I want a soothing way to relieve stress, I love tai chi in the water. The teacher leads us through a series of slow and gentle movements that feel like a slow motion ballet. We are reminded to concentrate on keeping our breathing in concert with the movements, and it’s easy to get caught up in the quiet, hearing only the soothing gentle lapping of the water. I leave more calm and balanced, and ready to face the rest of my day.

Treading water. When an instructor in a group class mentioned this, I was puzzled at first. I hadn’t treaded water since swim lessons when I was a kid. She said it was a great cardio exercise, and would give us a great workout. I swim out to the deep end, and just begin to tread water with my arms and legs in a gentle motion. I’ll feel the exertion in my arms and legs after a short time. I’ll go to the shallow end to catch my breath, then and do it again. If I can tread water three times, I know I’ll have gotten a great cardio workout.

Cardio ab work. I freely admit I’m not a fan of crunches. But I know building the core is important, so I do it in the water. I fold a towel lengthwise and place it on the side of the pool. I back up and put my arms on it. Then I begin to pull my legs up to my chest, and let them back down. For more effort, I keep my legs straight and bring them up to where they are straight out in front of me. After a serious session of water crunches, I sure feel it the next day, but know I’ve done my part to build my core.

I smile after a water workout, because I’m staying fit, but in a very pleasant way.

Kaitlin Kaitlin Gardner started An Apple Per Day to explore her passion for a green living lifestyle, and healthy family living. She and her husband have just moved to rural Pennsylvania, where they enjoy exploring the countryside to discover interesting and out of the way places. She is also learning how to paint watercolors.

 

5 Best Athletic Stocking Stuffer Ideas

As thoughts turn to Christmas gifts and the season of goodwill, many people will be facing a festive season of exercise, healthy living and discipline. If one of those people is a close friend or relative, you may want to buy them a practical gift that aids their athletic lifestyle. Here are five of this year’s top stocking stuffer ideas for the athlete in your life.

  1. A Kiqplan Digital Weight Loss 12 Weeks Programs

Kiqplan weight loss plans are designed to work in conjunction with various leading activity trackers to give the user a comprehensive health and fitness regime that is tailor-made for his or her fitness level. There are four different programs to choose from – each with its own very specific final goal.

  • The “Slim + Trim” weight loss plan for women of all sizes
  • The “Beer Belly Blaster” man-plan to lose weight and tone up
  • The “Healthy Baby Bump” plan for a fit and healthy mom and baby during pregnancy
  • The “Goodbye Baby Bump” plan to get the body you want after the birth of your baby

Along with real-time data from your favorite activity tracker, these digital programs take the information you supply about yourself and tailor regimes of exercise and nutrition just for you. As well as general tips and advice, there are workout videos and healthy recipes to help the user achieve very specific lifestyle goals. There is also the chance to take part in webinars and Q&A sessions with nutritionists and fitness experts.

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  1. A Fitbug Orb

The Fitbug Orb is a state-of-the-art activity tracker that records your every move. It can sit almost anywhere on the body, and it sends a constant stream of information wirelessly to a computer, tablet or smartphone. As the user exercises and goes about their daily routines, the Orb is recording steps taken, calories burned and hours slept. This information can then be used to exercise more effectively, improve sleep patterns and generally live a healthier lifestyle. It can also be linked to leading workout apps to provide a comprehensive wellness regime that is tailored to the individual.

Fitbug orb

  1. A Pair of compression socks

A growing number of runners are choosing to wear compression socks during their more strenuous runs because of the significant benefits they deliver. They are believed to increase the flow of oxygen in the legs, which can reduce muscle fatigue and prevent cramps. And because they are made by some of the world’s leading sportswear manufacturers, they have now become must-have fashion accessories too.

A Pair of compression socks

  1. Nike Tech Thermal Running Gloves

Thin, lightweight and stylish, Nike Tech Thermal Running Gloves are perfect for those icy cold morning runs that often leave your fingers chilled to the bone. Made with Nike’s Therma-Fit fabric, they are designed to keep your hands warm whilst allowing you the freedom to use your phone or select a track on your MP3 player.

Nike Tech Thermal Running Gloves

  1. Travel Stick

Travel sticks are growing increasingly popular with runners because of the therapeutic benefits they can deliver after a long run. They are rolled up and down weary muscles to stretch and compress them – providing a much-needed massage to the quadriceps and calves.

Travel Stick

Deciding on the perfect gift for someone at Christmas can take a great deal of thought. But buying any one of these five fantastic gifts for the athlete in your life is certain to put a smile on their face.

 

How Weight Loss is Different for Women

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How Weight Loss is Different for Women

By Zaheen Nanji

 

 

Whenever I talk about behaviour weight loss, I have women who come up to me after and tell me: “Ask me about nutrition, I know it all. I know what I have to eat and I have been on so many different diets that I get it. What I struggle with is my relationship with food, my behaviours around my coping mechanisms and my mind set.”

Does this sound familiar to you too?

Women’s weight loss is very different from that of men because for generations women have been receiving different messages about their image and values. From one extreme where the over-sexualizing of young adults and women occur on television to another extreme where women are being used and abused, sends different meaning to not only adult women but even to female children as young as 5 years old. These meanings amount to the following beliefs that most women carry around:

  • I have to look sexy to be attractive to the opposite sex.
  • No one will love me because I’m fat. I’m not worth it.
  • I have to take care of others needs first before mine.
  • If I am too attractive, my spouse will be jealous.
  • I have to fit in.
  • As a woman I can do it all – I have to be perfect.

There are more, but these are the most common ones I have come across and no diet can fix that unless you deal with your WHY behind your weight struggle or your relationship with food.

There is a difference between diets and lifestyle eating. Diets are like a toolbox – they give you the physical tools to get to your ideal weight. Lifestyle eating is the journey where we improve our relationship with food forever, where we have learned the WHY behind our weight struggle and find different ways to deal with our emotions rather than turning to food, and lastly you ‘master the self ‘in the process. As I interviewed people for my book that had attracted and maintained their ideal weight, I kept hearing over and over again how each one them decided to take responsibility and flex her attitude when it came to her weight and her relationship with food. Here are four ways you can start attracting your ideal weight:

  1. Park your emotions

If you eat when you stressed, overwhelmed, bored or anxious, acknowledge your feelings instead of numbing them with food, and park them in an imaginary parking lot just like you would park your car and get out of it. Now ask yourself, “If I’m feeling this way, why am I feeling this way and what can I do to lessen this emotion other than turning to food?”

  1. Reprogram to move forward

This is a two-step process. The first step in this process is to think about the outcome or the end result if you did turn to food, and really be there and notice what you experience. Most of my clients say that they feel horrible or guilty after indulging and they just feel worse if they were to turn to food. Imagining the outcome and noticing your feelings, stops you from doing that very act. The second step is to choose a mentor or someone that you aspire to be – preferably someone in your own circle, and ask yourself, “What would (name) do if she was feeling this way?” Then try to model something similar that your mentor would do.

  1. Master the self

You are aware of your strengths and your weaknesses. Build on your strengths and learn to improve on your weaknesses so that you can move beyond them. You are building resilience as you do that. A woman that I interviewed for my book ran a marathon for the first time in her life and couldn’t complete it because of her health and weight. However, she did not give up. In fact, she decided to release weight and start running so she was prepared for the next marathon.

 

  1. Listen to your body not your mind

Anytime you eat, notice the symptoms your body sends you. Are you bloated, gassy, sluggish or suffering from abdominal cramps two hours after a meal? Take a note of what you ate and stop eating that particular food for a week. Now notice, if you suffered from any of those symptoms. One of my clients loved oatmeal for breakfast, but she would complain of abdominal cramps by lunch time. I asked her to stop eating oatmeal for breakfast and instead have a smoothie or eggs. A week later she was amazed that she had not suffered from any abdominal cramps.

The four steps outlined take practice and you will notice your relationship with food changing which will impact your weight and the beliefs you hold about yourself.

Zaheen Nanji is a resilience champion and teaches people how to embrace change and bounce back. She is also the author of an award-winning book, Attract Your Ideal Weight – 8 Secrets of People Who Lose Weight and Keep it Off. The book is available on Amazon, Barnes & Noble, Kobo and iBooks. She can be reached at http://www.attractyouridealweight.com and Shanti Wellness Centre.

 

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Keep Fitness in Check with a Precision CalPal Scale

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Keep Fitness in Check with a Precision CalPal Scale

 

Disclosure ~ Living Smart Girl received product to facilitate a review.  All opinions are 100% that of Living Smart Girl’s.

 

I am sure for most, weighing yourself is one of those things you hate to do.  Not me.. I love it!!  I love it because every day when I step on the scale, (same time every day) it helps me keep my fitness in check.  I realize that I will fluctuate a few pounds here and there so I don’t freak if my number is higher than the day before.  There are so many factors that come into play when you are talking numbers on a scale… that I don’t fret.  But, I still like to keep in check on how I am doing.  Mostly due to the fact I refuse to go above a certain number!  ;)   Yes, I refuse!!  So, when I start creeping up I know I need to dial things back, cut the sweets, hit my home gym a bit more and just readjust my life a bit.  Since I do like to workout I know generally by the way my clothes fit how I am doing weight wise, but I like to see a number on a scale as well.

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This new Precision CalPal Digital Bathroom Scale from Eat Smart is so neat!   It shows you your weight, your BMI, and also what your calories should be eating to maintain that weight.  There are many online or mobile apps a person can use to track their food intake daily so you can keep in check with your estimated calories you need.   Even though I don’t like to show it, here is a picture of my weight this morning ~ first one shows my weight, and my BMI.   Now according to the BMI chart I am in a good zone.  Not overweight or obese.   That makes me feel good.  Yes, I have a bit of fluff here and there I don’t like, but I can work on that.   More weight training, less cupcakes!   ;)

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This one shows my weight, and then also shows how many calories I need / should eat every day to maintain that weight.  Now, it came up with this number because when I was programming it, I chose that I workout 3x a week.   If I didn’t work out, I am guessing it would tell me to eat about 1500 calories or less.   But, when I workout I burn a lot of calories so I need to replenish to fuel my body.

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This scale is really neat, and really pretty.   Also, you can set up this scale for 4 people.  So, when you want to see what your stats are, you select the right setting.. P1, P2, P3, or P4, and step on the scale.   This is great because my husband and I can each keep track separately.
As you can see it has a very sleek design and is see through.  I love that!!

Check out the Precision CalPal Scale on Amazon and their Eat Smart Product’s website as well for lot’s of great tips and other products.
Or check them out on Facebook, Twitter, Pinterest and Instagram.

~ Giveaway Time ~

Enter to win the same scale pictured above.   Open to US Only ~ 18+    ~  Ends Dec 10, 2014 at 11:59pm CST.

Simple Tummy Toning Exercises

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Simple Tummy Toning Exercises

Enhancing the presence of the stomach is high on the rundown of numerous individuals. Luckily, there are simple activities for the stomach range that, joined with a sensible nourishing arrangement, can yield enormous results for the individuals who remain faithful to it just takes around 10 minutes to get in a decent workout for the stomach.

Press ups

The panel is usually an adaptable practice which can be transformed or perhaps built even tougher to meet a new singular’s well-being level. The panel settles the main core locale, consequently not merely are you doing work the abdominals, yet the back muscular tissues will likely be contained in the exercise way too. To perform, the fundamental panel gets decreased on the floor, confront decrease with your legs increased and your biceps garbled beneath anyone. Raise upward your system along with modifying your reduce biceps with feet. Tense up the body, so, it will be in a very immediate collection, without the need of list inside the back. About the down opportunity in which doing complete panel can be overly tough, test the item with the hips along with reduced biceps on the floor. When you’ll need to have a new analysis, pick up yourself upward which means you are modified looking anyone inside the confront together with immediately biceps, as though you’ll perform push-up. When you can keep a new panel with regard to a minimum of thirty moments, you are able to test part in the versions. You’ll be able to pick up one foot away from the flooring. Achievable foot journey flooring, build up your garbled leg toward your waistline, within the midst. Forums can certainly likewise become performed just as one afterthought, with the body modified on one supply and another foot. You’ll be able to likewise perform panel confront upward; this place is finished together with immediately biceps. This really is furthermore an exceptional make stretch.

Twisting

Inverse upper along with reduce body movements are different simple method of do the job people abdominals. Put on your yet again with your arms at the rear of your head, elbows out towards attributes and your legs increased immediately out Raise the abdominal region journey flooring along with distort one leg in in the waistline. Flip your abdominal region therefore the knee finds to your bowed leg. Adorn a new proportional repayment along with calf to outset location along with rehash with the other supply along with calf. This particular cycle shift deals with your slanted muscular tissues, that software a corner along with entry of the trunk area

The crunch time

The crisis is usually an exemplary abdomen practice in which functions your very long rectus abdominal muscles, which is decrease top in the hard drive drawer, Put on your again together with hips curled, along with toes to some degree prior to the hips. Place one give at the rear of the pinnacle with regard to backing and also the other give within the calf cozy cool. Glide your give up the calf until the item achieves the greatest point in the leg along with return to the start location. This really is a great aided smash, with the give supporting your weight in the brain. After you fall the give in some places your calf, there is certainly much less probability that you take within the brain along with cause harm to the neck. This particular hard disks your abdominals to accomplish the task.

Knee lifting

The muscles that’s usually overlooked whilst carrying out abdomen things to do would be the transverse abdominus. This particular muscles just isn’t beautiful in gentle of the fact that it truly is within the very long rectus abdominus, along with manages possessing inside your intrinsic organs. When this particular muscles can be frail, you will have puppy reduce waistline, dreadful buggy along with frequently back anguish additionally. In essence employing your legs will work your TVA. Stayed upward immediately along with large along with pick up one calf as though doing substantial leg go. Contain the leg upward for a couple of moments, minimize your calf decrease along with rehash with the other calf. The TVA can be doing work once the calf can be constantly placed not really still made a decision.

Diet plan Enhancements

Pressing definitely not your kitchen table or perhaps placing decrease the hand is usually an alternate easy method of do the job your abdominals. It doesn’t really make a difference what quantity of things to do you need to do to attempt to develop your abdomen if in which six-pack can be attached by the level connected with extra fat. Decreasing your general muscles to extra fat quotients may make it possible for people well-toned muscular tissues to become found. The most convenient abdomen abdominal muscles exercise off is always to be continued to upward large together with outstanding buggy. Slumping dependably can make the abdomen glimpse higher, consequently pick up upward people neck along with stretch in which body to appear instantly leaner!

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5 Things You Need To Know About Green Smoothies

Green Smoothies

Hello there soon-to-be smoothie lover!

Freshly pressed and blended or bottled, smoothies are red hot. You may have seen photos of celebs spotted after their sweat sesh in the gym holding a mason jar filled with green smoothie or your co-worker downing a glass and wondering why would any one drink that—ugh, greens. The “healthy eating” craze just got crazier!

But, can you blame them? With health issues such as cardiovascular diseases, cancer, and other chronic conditions on the rise, it seems like people will do just about anything for their health to be in tip-top condition.

We’ve all heard it, “what you don’t know won’t hurt you”, right? Wrong! There is no perfect diet for everyone but there are a lot of wrong ones—and you’ve got to know which is which.

In the crowded sea of fad diets and healthy eating tips and tricks, green smoothies are among some of the most popular must-eat/must-drink nutritional powerhouses on the market. Some people even go an extra mile and make their own from fresh fruits and veggies. Of course, eating a variety of foods is still one of the most important factors to consider for a nutritionally-balanced diet but with the right ingredients, these blended greens can surely put up a good fight for the “healthiest of them all” title that all these healthy eating regimes seem to compete for.

Smoothies vs. Shakes

So what are smoothies, really? And how are they different from shakes? Why can’t we just call them green shakes instead of green smoothies?

A smoothie is typically made with fruit—frozen fruit, fresh fruits, fruit juice, etc. It’s not a dairy affair but more of a fruit party, actually. While shakes, on the other hand, is a dairy-based treat usually made of milk, ice cream or both. The thickness of a smoothie or a milkshake does not change the name of the drink. As long as you can suck it up with a straw, it’s either a smoothie or a shake. When you start to need a spoon, then it becomes an ice cream or a sorbet.

What comes first to your mind when you hear the word vegetable? You probably pictured a green vegetable—a broccoli, maybe?

Even though there are other vegetables that are not green in color you probably thought of a green veggie. It may be because the color green somehow signifies good health. See that health bar when you play a video game? It’s green when your character is still “healthy” or alive. You get the point.

Now that makes sense! Since smoothies are typically made using fruits, green smoothies are “green” smoothies because they are mostly made of veggies—the green ones, usually.

But, why not call them veggie smoothies instead?

Sure, you can call it veggie smoothie or vegetable smoothie or whatever floats your boat (really), but for some reason “green smoothie” fits right. Its simplicity is quite catchy, don’t you think?

Health Benefits

A lot of people are going on a green smoothie rampage in hopes of keeping the doctor away and the stubborn weight gain at bay—two things that are almost impossible not to happen in a typical sugar- and salt-laden diet that most people have.

But why smoothies? Why not eat real vegetables?

Eating fresh vegetables instead of blended ones sounds ideal. But in this fast-paced life filled with deadlines and demands, convenience is everything. Not everyone has the time to eat home-cooked meals, let alone sit down and eat 3 servings of vegetables every day. And when you’re trying to be a “responsible” adult—taking care of your health by avoiding fast foods and opting for healthy food choices, you try (force yourself) to do the right thing: you eat vegetables.

World Health Organization (WHO)/ Food and Agriculture Organization of the United Nations (FAO) recommends a minimum of 400 grams of fruit and vegetables per day to prevent several micronutrient deficiencies and chronic diseases.

400 grams, wow!

If you’re not really a veggie fan then that may sound a lot. How do you include them in your diet—without choking? Enter green smoothies. A smoothie is probably the ultimate convenience food. You don’t even have to chew it. Still not convinced green smoothies are worth a try? Here are some more reasons why you should be on your way to buying a blender right now:

  1. You can up your fruit and vegetable consumption

According to the World Health Organization (WHO), approximately 16 million (1.0%) disability adjusted life years or DALYS (measure of the potential life lost due to premature mortality and the years of productive life lost due to disability) and 1.7 million (2.8%) of deaths worldwide are attributed to low fruit and vegetable intake.  It is also accounted for around 14% of gastrointestinal cancer deaths, 11% of ischemic heart disease deaths, and about 9% of deaths due to stroke globally.

When it comes to numbers (and not just numbers, I mean numbers pertaining to diseases and even deaths—yikes!) from a reputable source it’s really convincing to do what you’ve got to do in order not to, you know, contribute to these numbers. Green smoothies promise weight loss and loads of nutrients all in a single, gulpable serving. Drinking them makes it easier to get more fruits and vegetable into your diet, or that of your family.

  1. Green smoothie makes a good post-workout meal

Blending breaks down the hard-to-digest plant cell walls and improves their digestibility, allowing your body to absorb the nutrients in your smoothie more easily. This is one of the reasons why a smoothie makes a perfect post-workout meal.

Your body uses stored energy in your muscles to power through your workout. It’s very important that you replenish the nutrients lost during your sweat sesh to maximize its health benefits. It is recommended to get a combination of carbohydrates and protein immediately into your body as this gives your muscles the ability to replenish glycogen (the stored energy you used) and allows them to rebuild and repair as they recover.

Smoothies are rehydrating and loaded with nutrients that can be easily absorbed by your body. Not to mention, they are refreshing, too!

  1. You get more fiber

Dietary fiber, also known as roughage, includes all parts of plant foods that your body can’t digest or absorb.

It is food mainly in fruits, vegetables, legumes and whole grains and is probably best known for its ability to prevent or relieve constipation. But foods containing fiber can provide other health benefits such as reducing your risk of diabetes and heart disease and lowering your cholesterol and sugar levels. It also aids in weight loss. Eating fiber-rich foods can make a meal feel larger so you stay “feeling full” for a longer period of time.

  1. No need to add the big “C” in your already complicated life

According to the World Health Organization (WHO), cancer is one of the leading causes of death worldwide, accounting for 8.2 million deaths in 2012. Annual cancer cases are expected to rise from 14 million in 2012 to 22 million within the next two decades.

How not to add to these numbers?

Antioxidants!

Antioxidants are substances that may protect your cells against cancer-causing free radicals. In general, fruits and vegetables are chock-full of nutrients and antioxidants that are essential for optimum health, but not all foods are created equal. Some fruits and vegetables stand out in terms of antioxidant concentration as well as antioxidant capacity per serving size more than others. Among other fruits, cranberries, blueberries, and blackberries ranked highest while beans, artichokes, and Russet potatoes top other vegetables.

  1. You can lose weight

How do you distinguish a fad diet from a diet that really works? Well, a lot of fad diets and weight loss programs promise rapid weight loss—which can be great, only if they don’t leave you starving and depressed. Weight loss is a journey. You didn’t pack on those extra pounds overnight so don’t expect that you’ll shed them off quickly.

Permanent weight loss can be dragging but what makes it worth the wait is the fact that it is permanent.  Fad diets claim that they know a “shortcut” to weight loss. The truth is: there are no shortcuts. The shortcut they will share with you often leads to starvation. Yes, you will lose weight and yes, it will be fast, but pretty soon the weight you lost will catch up and you will find yourself back to square one. You don’t want that. No one wants that.

Green smoothies are mostly made of vegetables. And we all know that vegetables are one of your weight loss BFFs. With the right combination of ingredients, green smoothies may be the key to having the hot bod you’ve always wanted.

DIY Green Smoothies

Are you ready to make your way to rich green smoothie goodness?

What blender to use

What you’ll need is a blender and a little amount of patience. If you’re a grab-and-go type of eater—oftentimes falling into takeaway traps and wants to take baby steps towards healthy eating, making smoothies is a good start.  It should take about 5 minutes to prepare. So try to sit back and relax while you let your blender do the job.

If you’re always on the run but doesn’t want to buy bottled smoothies, you may want to buy a blender that blends fast so you won’t feel as if making smoothies robs you off of your precious time. But this kind of blender is a bit pricey. In making smoothies, it doesn’t really matter what kind of blender you use as long as it serves its purpose. A blender that effectively blends your green smoothie ingredients is a good blender.

Ingredients

The ingredients that you will use in making your own smoothies are pretty obvious. Fruits and vegetables are must-haves in your smoothie business. Some of the green smoothie essentials that you need are kale, spinach, romaine, collards, non-fat milk, coconut milk, coconut water, almond milk, banana, mango, berries, apple, grapes, and avocado.

You can add other fruits and vegetables, too! No doubt they are chock-full of nutrients so don’t be scared. Experiment all you want! The smoothie that you make is only as effective as the ingredients you use. Substitution is the key. Do not be afraid to try new things.

Yes, it can taste terrible. But, hey at least you can learn something from it. After all, a mistake is only a mistake if you don’t learn anything from it. Most of the oh-so-good smoothie recipes you see on the Internet stem from brave attempts of making different fruit and vegetable combinations work. You bet most of them taste beyond terrible, but a little tweak on the ingredients can make a big difference.

Start blending!

You may think that making a smoothie is as simple as putting all the ingredients in your blender. You’re right! It’s as simple as that! But if you want to get the best out of your nutrient-packed smoothies (of course you do!), you may want to consider doing them the proper way.

Start by blending 2 cups of leafy greens and 2 cups of liquid base together. If you’re trying to lose weight, you may want to use non-fat milk as your liquid base instead of coconut milk. Or better yet, use water. But the good thing about using milk is that it adds to the creaminess of your smoothie, making slurping a little bit more fun. It can also hide the distinct “green taste” of veggies. It really works wonders!

Next, add 3 cups of ripe fruit and blend again until the texture of your smoothie is well, smooth. And voila! Enjoy your smoothie!

Life is about making choices—choices that make you happy. Making smoothies is pretty much the same. In the end, what will be most effective is a diet you enjoy!

Resources:

World Health Organization (WHO)

Promoting fruit and vegetable consumption around the world

http://www.who.int/dietphysicalactivity/fruit/en/

Cancer

http://www.who.int/mediacentre/factsheets/fs297/en/

American Heart Association (AHA)

Fiber

http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyDietGoals/Whole-Grains-and-Fiber_UCM_303249_Article.jsp

Tell me more about your experiences with smoothies in the comments section below!

Author Bio :

Leanne Thompson is an author and a blogger who has contributed to some of the most well-known Health, Fitness and Nutrition blogs. She has struggled with her weight in her teenage years, which has driven her to undertake a Bachelors of Nutrition degree in the renowned Iowa State University, mostly to study the needs of a human body and how to make the most out of her life. She has made it her life goal to spread awareness about the importance of healthy weight loss and the well-being of people she has contact with. Visit her nutrition & health blog to find out more information!

Find Your Fitness Through Love of the Game

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by  Keith Allison 
Caption: Stacy Lewis (pictured) is a great example of a female athlete, who also maintains her fitness levels

 Find Your Fitness Through Love of the Game

You hear a lot these days about the dangers of yo-yo dieting – but what about yo-yo exercise regimes? How many times have you decided you’re going to get yourself really fit (usually at the same time as going on a new diet) and you’ve set off at this like a bull at a gate? We’ve all been there; from being relatively sedentary, perhaps, suddenly you’re togged out and running round the block or swimming up and down your local pool every chance you get. Perhaps you’ve decided to go cycling regularly or, most commonly of all, you’re hitting the gym – running on a treadmill and pushing the weights and taking a few workout classes.

 

This is all very good – but if you’ve ever started this kind of regimen (and particularly if you’ve done so more than once) but not managed to keep it up – then there’s clearly a bit of a problem.

 

So what makes you think you’re going to be able to keep it up this time around?

 

Now all the forms of exercise we’ve mentioned so far have one thing in common; there’s no particular “point” to them in that they’re exercise for exercise’s sake. And this may be no bad thing if you love participating in them. But if you’ve started a regimen like this once or more before and not managed to stick at – then you probably need to change the way you approach it. And one way of doing this is to find joy or utility or sheer fun in what you do.

 

Remember as a child when you loved playing games? You weren’t doing it because you wanted to get fit – you did it because you loved playing the game. You may not even have differentiated, as a child, between playing a game of football or cricket or tennis on a beach – and playing a board game indoors. The point is that you saw it as an enjoyable game. That’s the magic you need to try and rediscover because then, keeping it won’t be a chore – it will be something you’re able to do for the love of doing it. In other words, the exercise benefits become purely incidental to your enjoyment of what you’re doing.

 

This may be something as simple as playing golf, for example. Lots of ladies in middle age who’ve slipped into relatively sedentary lifestyles start off with golf on the road back to fitness. This is because it’s a fun game to play, as strenuous as you want to make it – and yet you walk miles pulling a bag around. It’s surprising how this increases your fitness if it’s been years since you did much.

 

Getting interested in golf or any other sport you choose, can help. Next time there’s a major golf tournament on TV, for example, have a small punt on the golfer you like the best with an exchange like Betfair and if they start to do well, you can lay it back and lock in a profit. This can be a fun way of getting your interest going and you’ll be surprised at just how much you may start to feel like having a game yourself; that’s the way it works. You will also soon learn who the elite players are, which can be key should you wish to model you’re playing style on, or even if you want to copy their personal fitness regimes.

 

Of course, if you’re younger and fitter, you may want to pick a far more energetic sport – but the same principles apply. Getting into the sport first by watching it really makes you want to play it – and imitation of professionals is one of the strongest techniques there is in getting good at something quickly.

 

The other thing to remember, which is absolutely crucial, is to simply put yourself in the moment. So make a commitment, for example, to play badminton, squash, tennis or whatever with friends. Making that commitment then turning up at the appointed date and time is half the battle. When we involve others in our arrangements, it makes procrastination much harder to do.

 

Similarly, if you’ve decided to go for a swim / run / cycle ride / gym etc., but you don’t feel like it on a cold winter’s night, just go to the place anyway and tell yourself you only need to do a very small amount. You’ll be surprised, again, how often you just end up doing what you usually do anyway. And if you don’t it doesn’t matter – you still turned up.

 

Alternatively, build exercise into things you need to do anyway; so walk or cycle to the shops or to work etc., for example, if you can.

 

Better still; find something you just love doing for its own sake, which is also slightly physically demanding. When we’re children, we love to play – and when we’re adults, most of us still like to play, but we repress these urges a bit. Don’t do this. Instead, try to find that kid inside of you that loves the game, or to dance to music – or whatever else.

 

In this way, you’ll find your fitness while you’re having fun. And far from it being a chore that you grit your teeth to maintain – wild horses won’t be able to drag you away from the disco, dance class, tennis court, golf course, squash court hockey pitch, football ground, five a side pitch or whatever else you’ve found. Fitness should always be fun.

 

You Can’t Fake Sweat!

The Sweat Manifesto

by Thad Peterson, founder of You Can’t Fake Sweat

 

Working out sucks.

 

Burpees make my heart pound and light my lungs on fire. Wall balls make my legs burn. Crunches make my stomach quiver.

 

More often than not, when I’m in the middle of a hard workout, I just want it to be over. I want more air in my lungs. I want my heart to stop pounding against my chest. I want the pain to go away.

And even when it’s finally over, I am left there sweating. Dripping wet.

 

That means my clothes are left soaked with perspiration. Which means more laundry to do. I hate doing laundry.

 

Yet that feeling of sweat pouring down my face is perhaps the most glorious sensation I know. I love sweat.

 

“The vision of a champion is bent over, drenched in sweat, at the point of exhaustion, when nobody else is looking.”
That’s what Mia Hamm had to say.

Sweat cannot be bought. It cannot be falsified. You cannot achieve it by pondering it. You have to earn your sweat. Every single time.

 

Champions—not just Superbowl winners or gold-medal Olympians, but those who truly aspire to get closer to their best selves—learn to love sweat. They crave that sensation of pushing their bodies. They are charmed by the hard work that makes their hearts pound and their muscles burn and their lungs ache for more air.

 

So next time you’re out there in the 8th minute of your 12-minute workout, and the sweat is starting to trickle down your skin, make sure to savor it. Make sure to remind yourself that this is when you’re most alive. Make sure to remember that the worse it feels during the workout, the better it feels when it’s over.

 

And remember this: You can fake a lot of things in life, but… you can’t fake sweat.

 

For a limited time, get a 15% discount when you use this discount code at http://youcantfakesweat.com: LivingSmartGirl

 

YCFS

This post is from Thad Peterson, founder of You Can’t Fake Sweat. Like 99% of all guys, Thad earnestly believed he would be a pro athlete one day. And like 99.999% of those 99%, he never even got close. But sports and fitness have played a huge role in his life nonetheless. These days, the sports he participates in most frequently are hockey, Ultimate Disc, basketball and CrossFit.

Intelligent Sportswear – CEP Compression Socks

Disclosure ~ Living Smart Girl received product to facilitate a review. All opinions on the product are 100% that of Living Smart Girl’s.

wp55xxx-p-black_grey CEP is intelligent sportswear using 60 years of research and advanced stitching technology. The CEP Compression Progressive + Run Sock 2.0 targets areas of the foot and leg with compression. This improves blood flow to the heart, provides improved support, and reduces swelling. Thus, the runner has more energy and endurance while lowering risk of injuries by supporting muscles and joints. You can choose from four sizes for men or women. These socks have a polyamide/spandex filament fiber making the durable and have a wide top band. Extra flat toe seams make they comfy without any annoying pressure points. CEP Compression Progressive Sock 2.0 come in different styles for several sports from Running to Horseback Riding, each with unique qualities to aid the wearer. Check out their entire line of apparel at http://www.cepcompression.com/.

Since I am not into running I was excited to offer my friend Tara these socks for her to review.  She runs daily, and loves it.  Here is what she had to say about these socks ~

CEP Running Sock… Pros: Very comfortable on toes and heel. Cons: Very hard to put on. Size was small for left calf.

On a cooler Saturday morning, I went for my normal 8 mile run. I became frustrated when it took me more than 5 minutes to put on the CEP running socks. After getting the socks on they were very comforting on my toes, heel and arch. Very form fitting. Three miles onto the run, my left calve became irritated because the sock was too tight. I rolled the socks down and continued on my run. After getting home, I did wear the socks around the house. Again, comfortable but too tight on my calves. Maybe I need to order a size bigger.  I’ve been very curious about these socks and was excited to try them.  I would recommend getting them from a dealer at a running expo for the first pair so the right size is order. I will definitely get a pair now.

 

 

CEPSocks1

 

 

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