10 Ways You Could Be Sabotaging Your Efforts to a Leaner, More Muscular Physique
- Not enough protein
- The wrong kind of carbohydrate
- The right time for simple carbs
- Reducing or eliminating fats
- Not eating enough, period!
- Not eating enough green
- Not drinking enough water
- Not eating the correct proteins after training
- Skipping breakfast
- Not staying consistent
Check out the full article: http://www.fitoverfat.com/leaner-more-muscular-physique/
Blueberries
Blueberries top the list as one of the most powerful disease-fighting foods. That’s because they contain anthocyanins, the antioxidant responsible for their dark blue color. These delicious jewels are packed with fiber, vitamin C, and are available all year long. Boost heart…
It’s easy to be hard on yourself. But when you tell yourself negative things a lot, you can start to believe they are true. Chances are they’re lies you tell yourself. Before you turn to unhealthy habits to feel better, give those lies the boot! Here are some common lies and how to cope.
Lie #1: I’m not attractive. Try: Doing a reality check. Feel bad because of how perfect models and stars look? Remember, it’s not real. Stylists and airbrushing help them look that way. Next, look at yourself. Find specific features that you like. Maybe you have great eyes or an incredible smile. Focus on the positives. Positive Self-Talk Think about something positive when you’re feeling bad. If you do this long enough, you can change your brain for the better. Here’s how to do it. Step 1: Realize when you put yourself down. Step 2: Actively say a positive message to yourself instead. Step 3: Repeat.
Lie #2: I’m fat. Try: Questioning your belief. First, there’s more to you than how you look. Plus, we often believe negative thoughts without any proof. Worried you’re overweight? Make an appointment with your doctor. You could also use a teen BMI (body mass index) calculator to get a better idea of where you stand. If your doctor let’s you know you’re in the overweight range, work together. You can come up with a plan to get healthier and feel better.
Lie #3: I’m bad at sports. Try: Shifting your focus. Feeling less than athletic? To get better — practice working on your skills or strength. In the meantime, focus on what you like about sports. Maybe you like your teammates or being outside. Being active is also a great way to burn off stress.
Lie #4: I’m not smart. Try: Figuring out what you can control. Nobody’s good at everything but you can get smarter. Ask yourself — “Have I gone to my teacher or parents for help?” When things are tough, think about your past successes for inspiration. What are some challenges you and your friends or family members have overcome?
Lie #5: I don’t have any friends. Try: Checking your perspective. Don’t measure your friends by how many you have on Facebook. It’s about having good friends. Feeling lonely? Join clubs or teams, volunteer, or take classes to find some friends. Having something in common can help you have an instant bond with people.
Lie #6: I’m too short or too tall. Try: Letting go. Height isn’t something you can control. Wishing you’d grow taller? Or that you didn’t stand out so much? The answer is the same — stand up straight. Good posture makes everyone look confident and better. Then, to keep the confidence going strong, tell yourself something good — like how kind or funny you are.
Practice Makes Perfect - Saying to yourself that you’re pretty or smart just once won’t work. You believe negative thoughts because you hear them over and over. It’s going to take some work and time to replace them but it is doable.
Help From Your Friends - Don’t suffer in silence when you’re having a hard time. Talk to a parent, coach, or counselor — especially if you’ve been feeling bad for more than a couple of weeks. For a boost when you’re just feeling blah, hang out with friends. They can help you remember your best qualities and feel better. - WebMD
Everyone knows that strawberries are delicious. However, did you know just what a nutritional powerhouse they are? Here are eight reasons to include strawberries in your diet
- Diet - One cup of strawberries contains over 13% of the RDA of dietary fiber, yet only 43 calories. The dietary fiber in strawberries helps to keep digestion regular, as well as lowers blood pressure and curbs overeating.
- Antioxidants - Strawberries contain a chemical compound called phenols. Anthocyanin, a particular phenol abundantly found in strawberries, lends the rich red color to the fruit. Though anthocyanin is known to have antioxidant properties within the fruit, it is debated as to whether the antioxidant agents in anthocyanin-rich foods can be absorbed into the body once digested. Fortunately, however, it is known that when anthocyanin-rich foods are consumed, the body’s uric acid levels increase, which serves as an antioxidant agent.
- Anti-Inflammatory - The phenols in strawberries also fight against many inflammatory disorders, such as osteoarthritis, asthma and atherosclerosis, by inhibiting the enzyme cyclooxygenase (COX) in the same way that the drugs aspirin and ibuprofen do. Strawberries, however, do not carry unwanted side effects like stomach and intestinal bleeding.
- Anti-Cancer - The combination of antioxidant and anti-inflammatory agents found in strawberries is well-known to fight against the onset of many different forms of cancer. Thanks to the vitamin C, folate, and the flavonoids quercetin and kaempferol that they also contain, strawberries are a delicious defense against potentially cancerous cells.
- Healthy Eyes - The Archives of Opthalmology recently published a study in which three or more servings of strawberries (and other fruits) per day can decrease the possibility of contracting age-related macular degeneration by over one-third.
- The Vigorous Vitamin C - One cup of strawberries contains an incredible 136% of the RDA of vitamin C, an effective antioxidant that can help lower blood pressure, ensure a healthy immune system, and ward off the development of age-related ocular diseases, such as cataracts and macular degeneration.
- Magnificent Manganese - One cup of strawberries contains 21% of manganese, an essential nutrient that acts as a powerful antioxidant and anti-inflammatory agent. By increasing the levels of superoxide dismutase (SOD), the enzyme responsible for protecting mitochonrdria exposed to oxygen, manganese not only helps to fight the battle against free radicals and oxidative stress, but also lessens cellular inflammation — another cause of numerous cardiovascular diseases.
- Bone Health - Manganese is also great for the bones, helping in bone building and maintaining proper bone structure. The potassium, vitamin K, and magnesium in strawberries are also important for bone health - Health Diaries
Plans-&-Workouts
For some intense and effective, at-home, workouts that are short, I recommend checking out bodyrocktv. You can google them, or subscribe to their youtube channel below: http://www.youtube.com/user/charliejames1975?feature=watch
If you are looking for something with more guide, which includes tips, meal plans, grocery lists, workouts, and supplementation, I highly recommend bodybuilding.com. The plans are customized for your gender, age and goals and are super easy to navigate and follow! Check out the link below to see the variety of customized plans you can choose from! http://www.bodybuilding.com/guides/
If you are unsure of how to do an exercise, or you are looking for new workouts and/or exercises, the website below has a GIANT database! Not only do they have a WIDE variety of exercises, they have how-to demonstrations for each one! http://www.bodybuilding.com/exercises/
If you want workouts that pro fitness competitors use, which are already laid out, check out the following site: http://cutandjacked.com/articles/13
*I’ve been asked a lot lately about at-home workouts and what to eat/supplement with. I’ve posted a ton of pages on my blog (at the top in white) that cover all of these subjects. If you are curious about a particular subject (ie. nutrition, supplementation, training, motivation, eating disorders, etc.), go ahead and check those out! If something isn’t on there that you think should be, feel free to send me an ask telling me! The text above is one of the pages that I’m reposting so everyone knows it’s there! =)
LiveFit Day 29
Starting Phase 2 of the program where I incorporate Cardio (even though I’ve been doing it anyways)! But now I am allowed to :)
Seeing some progress, for sure, I know if I was eating more cleanly I would be seeing more, but no day like the present to start! I also brought my friend with me, so it was nice to have some company!
Back (3 sets of 10 reps):
Wide-grip Overhand pullupsWide grip Lat Pulldown: 50 lbs
Superset (3 sets of 8 reps)
- Bent over Barbell Row: 45 lbs (just the bar)
- Seated Cable Rows: 40 lbs
End of Superset:
- Wide grip Lat Pulldown: 50 lbs
- One-Arm Dumbbell Row: 15 lbs
Hammer Strength Lat PullDon’t have the machineHyperextensionsSuperman’s
Cardio:
- 3 1/2 minute Warm-up
- 1:30 at level 4.5, :30 at level 9.3 (repeat 9 times)
- 5 minute cool down
What a workout! I was sweating, but it felt so good and my friend liked it too! Have a magical Monday xoxo LiveLoved <3
7 Good Foods to Improve Moods
Stressed: Eat Chocolate (particularly dark chocolate)
the Journal of Proteome Research, found that eating just a smidge of dark chocolate (about 1.4 ounces) has the power to lower the stress hormones cortisol and catecholamines in the body, reducing your anxiety and giving you a better chance to get the job done
Sluggish: Have a Spinach Salad
Eat folate-rich foods like spinach and other leafy green vegetables as well as potatoes, fortified breads and cereals, beans, peas and mushrooms.
Cranky: Eat an Apple with Peanut ButterCrankiness can be a sign that your body needs fuel. Just be sure to refuel the right way: with foods that don’t leave you with a blood sugar crash an hour later, setting the crankiness cycle in motion all over again.Carbohydrates are a great source of energy that quickly burns out. Adding some fat or protein will slow the digestion process, causing your sugar and energy levels to remain stable for a longer amount of timeAnxious: Eat a Salmon Burger
Salmon is one of the richest sources of omega-3 fatty acids, a nutrient that may help tame your anxiety.
Dr. Ilardi says it’s best to stick with fish: “The specific form of omega-3 that most strongly boosts mood is found most abundantly in coldwater fish such as salmon, herring, sardines and mackerel.”
Angry: Sip Green Tea
Green tea contains theanine, which calms you and helps you maintain clear concentration and focus
Sad: Eat Whole Grain Cereal with Low fat Milk
Vitamin D helps in the production of serotonin. Serotonin is a neurotransmitter known as the “feel-good hormone”.
If you’re low on vitamin D, you may be affecting your body’s ability to stabilize your mood and reduce feelings of depression. To boost your intake of vitamin D, turn to lowfat fortified milk, fortified cereals or mushrooms.
PMS: Eat an Egg-Salad Sandwich
If your go-to PMS meal usually comes in the form of comfort food (mac ’n’ cheese, potato chips, ice cream) consider making an egg-salad sandwich instead. In the days before your period, it’s normal for women to begin craving carbohydrates. Carbs help your body boost its serotonin levels, in turn helping you improve your mood.
Opt for whole grains, such as whole-wheat bread, and for extra PMS-zapping strength, pair them with tryptophan-rich protein such as eggs, sunflower seeds or turkey, which may enhance the release of serotonin.
Tip: Cut the mayo and mix your diced hard-cooked eggs with a teaspoon of fat-free or lowfat plain Greek yogurt and half a teaspoon of whole-grain Dijon mustard.
Read more: Foods to Improve Moods - Healthy Living Tips at WomansDay.com - Woman’s Day
(via health-heaven)
8 Foods for Your Body and Brain
Add these “brainfoods” to your diet to get smarter and stronger!
Tofu scramble! Yes, this means I’m NOT having oatmeal for brekkie…what a shock #vegetables #tofu #firsttime #aprilfoodiephotos (Taken with instagram)
If anyone wants the recipe let me know!
