My Favorite Fitness Tips Part 2

Surrounding yourself with people who are motivated & fit makes it easier to motivate yourself! KEYS to get fit: Exercise - Healthy Eating - Proper amount of Rest & BELIEVE in Success! Russian saying goes - ""A healthy body is a healthy mind'"! There is definitely a link between physical activity & mood. Exercise alone plays on mood reactions, because it is the first one known to control for and eliminate things that might influence daily mood, such as positive and negative daily life events! Exercise decreases the stress hormones such as cortisol and increases endorphins. Endorphins are the "hormones of happiness" & when they are released through exercise, your mood is boosted naturally! 🙂 As well endorphins, exercise also releases adrenaline, serotonin & dopamine. These chemicals work together to make you feel GREAT! Best Fitness Tip is to find way to be active every day! When you're sitting your desk at work, flex your abs, buttocks, quads.. hold for 30 seconds. Repeat a few times. Alternate between sit-ups, lunges & push-ups during each commercial break while watching ur favorite show or movie 😉 Don’t over-eat, when you’re feeling down! Go for a walk, go shop, call a friend or go workout! Don't lay down immediately after meal to avoid heartburn & enable the digestive system to work properly! Leonardo Da Vinci mentioned this around 500 years ago 😉 Do different workouts as often as possible! If you don’t shake things up a bit, your muscles will adapt to routine because you are no longer challenging them! Should I train if I'm sick? If the sickness is above the neck (headache, sore throat..), it's alright to do a light workout. Just take it easy! GO NUTS! I’m a big fan of nuts. Almonds are my fave! They are high in protein, healthy fats, minerals & vitamins. Health benefits: reduces bad cholesterol, good for skin, reduces the risk of cancer, strengthens the bones & great energy booster! Did u know that almonds also helps heart health? A study showed those who consumed almonds 5 times a week had a 50% reduction in risk of heart attack! Nuts, pumpkin seeds, walnuts are high in essential fatty acids which are good for neurons and brain circulation! Molasses is a sweetener that is surprisingly good for you ! Did you know that by taking just 3 tbs of molasses a day u can help cure: arthritis, dermatitis, eczema, high blood pressure, varicose veins & anemia! It also helps to preserve your teeth, helps with menopause & provides necessary nutrients for pregnancy. How to avoid bloating? Eat slowly. Eating too quickly often causes you to ingest more air than usual. Chewing your food thoroughly, swallowing carefully & drinking water with meals will all help. Avoid carbonated beverages. Avoid eating close to your bedtime. Avoid smoking or drinking alcohol. Keep a diary of foods you have eaten prior to the onset of bloating. With proper management, bloating can be minimized! Wild salmon is one of the best sources of omega-3 fatty acids that also gets you 20g protein per 100g serving. But did you know that a 4 oz serving of wild salmon provides a full day’s requirement of vitamin D? Do you like Quinoa? Quinoa contains a balance of amino acids which mean: more protein than other grains, is packed with the minerals (calcium,magnesium, phosphorous, potassium, zinc,copper) + vitamins & powerful anti-oxidants. Quinoa is higher in fiber & protein than rice or oats & tastes great! Pineapples contain bromelain which helps in dissolving proteins & also helps in fighting against inflammation. Pineapples have got lots of soluble fibers & can reduce sprains and strains. If u suffer from urinary stones u should take pine apple juice regularly! Do u like watermelon? The alkalinizing effect of watermelon helps neutralize the acidic & toxic environment in the colon. It also effective in aiding the elimination of wastes. Did you know that Dark Chocolate is an excellent source of antioxidants and elevates mood ? 😀 Did you know that green tea is great for muscle recovery? Avoid! Processed flours are similar to refined sugars in their negative effects! Today's industry's eject the most nutritional part of the grain leaving nothing but starch essentially nothing but sugar. "The whiter the BREAD, the quicker you’re DEAD!" Eating white bread is bad for you! White bread clogs up ur arteries & deposits fat on ur belly! It contains no dietary fiber, which is bad for your colon, making it work harder to shift waste products from your body! It also slows down your metabolism! Cereals are garbage! They full of sugar or artificial flavor! Switch cereals to real oatmeal! Sugar has many damaging effects! 1 teaspoon of sugar can suppress the immune system for up to 4 hours! Sugar can cause kidney damage, anxiety, crankiness, can speed the aging progress, causing wrinkles and may lead to cancer! Give it up!! Refined sugars-BAD! Natural sweeteners-GOOD! ♥ Agave nectar ♥ contains vitamins and minerals and doesn't contain processed chemicals, it can be used in any recipe. ASPARTAME is BAD for u!! Sodas containing ASPARTAME have recently been found to cause weight gain due to the fact that this chemical's powerful effects on the brain alter communication with the liver, causing serious blood sugar problems! Give up one of the worst people's inventions - SPLENDA or man made combination of of sugar and chlorine!! Splenda causes organ, genetic and reproductive damage as well as swelling of the liver and kidneys! Shocking!! Avoid the use of microwave oven! it causes long term brain damage, loss of memory, concentration & decrease of intelligence! The prolonged eating of microwave food causes cancerous cells to increase in human blood! The minerals in vegetables are altered into CANCEROUS free radicals when cooked in microwave ovens! The human body CANNOT break down the unknown by-products created in microwaved food! Male /female hormone production is shut down by continually eating microwaved food.... Sodium doesn't make u fat - but an excess of it causes u to retain excess water and causes ur weight to go up and make u feel bloated! High in sodium foods cause stomach bloat and it spikes your blood pressure. Watch your sodium intake! Read food labels! We need FIBER in out diet because it stimulates the digestive tract and helps it work efficiently, slows down carbohydrate absorption & helping with weight management! Drink GREEN Smoothies! It increase digestive efficiency, balance body PH, support weight loss, boost your immune system & mental performance, support your liver and kidney function & increase ur energy! GS have significant amounts of: protein, calcium, iron, zinc, copper, vitamin C, K, A, B1, B2, B3, B5, B6,E, omega 3 fatty acids, potassium & dietary fiber! I ❤ adding spinach to my green smoothies! Spinach has a large nutritional value, especially when fresh/steamed/ or quickly boiled. It is a rich source of vitamin A, vitamin C, vitamin E, vitamin K, magnesium, and several vital antioxidants! Will Muscles turn into Fat? NO!!! Will orange turn into lemon?;) The muscle, if will not used will become smaller and fat deposits will appear over muscle. Healthy eating starts at the grocery store 😉 As you take each food item ask yourself: "Is it healthy?" To stay fit in the long run, u should perform regular maintenance on your body, just as u would with your car! 😉

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