Do you have 15 minuets? You can burn 150 calories with this workout. You’ll need a pair of light hand weights for this workout. It is a fast paced workout, so if you need to follow along with the modifications.
15-Minute 150-Calorie Burning Workout
Remember to keep good proper form, warm up before, and stretch after you exercise! Take 15-30 minutes and improve your day! Your heath and wellness is worth it!
Are you enjoying these “No Gym? No Problem!” posts? If so, you can check out the rest by clicking HERE!
I love Jessica Smith, she is so encouraging! You will definitely feel the burn after doing this 35 minute strength circuit workout! (You don’t need to have a step in order to do this workout.)
Take 15-30 minutes and improve your day! Your heath and wellness is worth it! Remember to keep good proper form, warm up before, and stretch after you exercise!
Are you enjoying these “No Gym? No Problem!” posts? If so, you can check out the rest by clicking HERE!
As I have mentioned recently, I found this site called SPOTEBI. I have really been enjoying it! It is exactly what I love: a ton of at home workouts for women!
29 MINUTE LEG CIRCUIT FOR WOMEN
This site has an interval timer and a playlist to go along with the workout. It really is an awesome site for at home workouts!
While this is just a screen shot, if you want to try it out with the real thing you can by going over to the SPOTEBI site.
You can check out the full work out at spotebi.com
Take 15-30 minutes and improve your day! Your heath and wellness is worth it! Remember to keep good proper form, warm up before, and stretch after you exercise!
Are you enjoying these “No Gym? No Problem!” posts? If so, you can check out the rest by clicking HERE!
It is so annoying to be working so hard doing every thing right and hit a plateau! I hate when that happens to me! Sometime you might think that you are doing all the right things, but you might not even realize that you are making a little mistake that is making a big difference.
Here are 10 reasons why you may have hit a wall with your weight loss.
1. You Don’t Drink Enough Water Drinking plenty of water can help you to feel fuller longer. If you are well hydrated water can help to discourage cravings for sugary drinks like soda and juice.Water also keeps everything moving in your digestive system.
2. You Don’t Sleep Enough Sleep is so important to weight loss, yet it is also so under rated. You need enough sleep to have the energy to make it through your workouts. Also studies have shown the the lack of sleep actually decreases appetite control and increases cravings, both of which are killers of a healthy diet.
3. You Only Do Cardio One of the most important pieces of the fitness puzzle is weight training. It helps to prevent injury by strengthening the joints, but it also builds muscle mass which increases metabolic rate.
4.You Overeat Healthy Foods Chicken, tuna, salmon, avocados, nut, seeds, olive oil and grape seed oil are all great good for you healthy foods. While eating these foods are great for you, and better than snacking on chips and cakes, eating large amounts of healthy foods will still cause you to gain weight.
5. You Regularly Exercise on an Empty Stomach Studies show that consistently exercising on an empty stomach burns calories from muscle instead of fat. I don’t know about you, but I want to build muscle and burn fat! Since having heard about this I have completely changed my morning routine to include eating before I work out. (There is a benefit to “fasting cardio” but that is if you do it occasionally, and that is another post all on it’s own.)
6. You Leave Out Entire Food Groups Giving up entire food groups is never a good idea! Not only can it lead to a nutritional deficiency but it can cause major cravings for that food. Instead of leaving out a food group instead try to eat a balanced diet with portion control.
7. You Don’t Eat Breakfast This is a mistake that so many people make! It may feel like a good way to cut out some extra calories, but what usually ends up happenings is your body holds onto fat because it thinks that it is starving. Breakfast is a great way to jump start your metabolism. People who eat breakfast regularly tend to lose more weight and keep it off.
8. You Don’t Eat Enough After reading that you’re probably thinking that I am crazy! It is true. Our bodies need nutrients to be able to function. Not only is starving and depriving yourself not sustainable for continued weight loss, but also, limiting yourself to not enough food can lead to excess snacking or binging between mealtimes.
9. You Don’t Keep a Food Journal
Knowing exactly what you are eating helps to lift the doubt of what you are taking in vs. burning out. When I write down what I eat I stay on track. When I don’t I tend to either over or under eat. Don’t just take my word for it the Journal of the Academy of Nutrition and Dietetics did a study of 123 women and found that those who were the most successful at losing weight kept a food journal.
10.You Never Indulge-If you are eating a healthy diet, an occasional Dorito, french frie, or cookie isn’t going to ruin your weight loss. A studies have found that as long as you maintain a mostly healthy diet, an indulgence here and there is actually going to help you stay on track in the long run.
Some days I eat celery, spinach, cabbage, and kale. Other days I eat a huge Reese’s peanut butter cup chocolate chip cookie! It’s all about balance. (Clarification: I also eat celery, spinach, cabbage, and kale on the days I eat the cookies.)
*Keep in mind that it takes -/+ 3500 calories a week to lose/gain a pound. Whether you are a calorie counter or not, whatever your weight loss plan, it is still calories in vs calories out. This means that if you want to lose 1 lb a week you need to have a 3500 caloric deficit. Each day your calories in should be around <500 than your calories out.
The answer is not to focus on what we are giving up, not on what we can’t have, or what we are missing out on. Instead to focus on the health; focus on what we are getting and gaining and how wonderfully amazing that in itself is. Rome wasn’t built in a day, it was built brick by brick. Choose to take back your health one day at a time! Day by day, meal by meal, choice by choice.
Summer is by far my favorite season of the year! The best part about the summer is all the beautiful sunny days, the worst part about summer is sunburn!
Unfortunately for me, most sunscreens usually make my skin break out. It is a catch 22, do I chose to get breakouts or sunburn. Since I have fair skin and work as an oncology nurse, I usually opt to suffer through the breakout while saving my skin from the sun. Thankfully there are all different kinds of makeup that can make you look good while also keeping you safe and healthy while you are in the sun. Fortunately with these products I don’t have to choose between the two. It is so nice to not have to look like a greasey mess with breakouts while protecting myself from the sun’s rays.
Here are a few that I recommend:
ChapStick Ultra, Moisturizing Lip Balm, SPF 30- Trust me from personal experience, you want to prevent your lips from getting sun burned! This lip balm has SPF 30. Reapply often and be glad that you have spared yourself the pain of burnt lips.
Lorac Breakthrough Performance Lipstick- If you have been reading this blog for any amount of time you already know that I am a HUGE fan of Lorac Cosmetics. Here is another awesome reason to love them. This lipstick is not only moisturizing, long wearing, paraben-free, and has Vitamin E and olive fruit oil for anti aging, but it also has SPF of 15. It comes in 5 beautiful shades and right now is on sale for only $10 on the Lorac site.
bareMinerals Pure Brightening Serum Foundation Broad Spectrum SPF 20 This paraben free foundation was the winner of the Allure magazine Best of Beauty. It comes in 20 different shades and is available at Sephora, Ulta and Nordstrom for around $18.
IT COSMETICS Your Skin But Better CC Cream with SPF 50+“Why did IT Cosmetics create this product: To finally give women an all-in-one multi-tasking beauty miracle that truly gives full, flawless, perfect coverage, protects your skin with SPF 50+ from the harmful rays of the sun and is clinically proven to improve skin texture and hydration. IT Cosmetics worked with plastic surgeons to develop a multi-tasking correcting cream that is true scientific breakthrough. It’s packed with anti-aging ingredients that is clinically proven to improve skin and works on all ages, that doesn’t crease or crack!” Available at Ulta and Itcomsmetics.com for $38.00.
Neutrogena Healthy Skin Compact Makeup with SPF 55. SPF 55 is no joke! Overall I really like the Neutrogena brand. They have a lot of great products to offer. This compact provides buildable coverage without it feeling greasy and heavy. It blends easily, is oil free and dermatologist tested. You can find it at Target, Walmart and most drug stores or at Ulta for around $14.
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This is a great diagram of different ab exercises you can do. I like that it shows the different muscle groups of your abs that each move is working! Either do them in this order or mix things up to create your own circuit. Try doing 3 set of 15 reps of each exercise.
(The names on the picture are in French, but I will write the English names below.)
Scissor Crunches: Lie on a fitness mat, put your hands under your buttocks and lift the upper back. Stretch your legs and start crossing them one over the other.
Cross Crunch: While lying on your fitness mat, place your right foot on your left knee, lift your back and touch your right knee with your left elbow. Reverse the position of your legs and elbows and repeat.
Crunch: While lying flat on your back on your fitness mat, put your hands on your temples, bend your knees and start lifting your upper back.
Leg Beats: While lying flat on your back on a fitness mat with your legs straight in front of you. Start alternately lift your legs up and down.
Heel Touches Lying on a fitness mat, bend your knees, lift your head and your back, place your arms at your sides and begin to touch your feet with your fingers ( left hand to left heel, right hand to right heel).
Remember to keep good proper form, warm up before, and stretch after you exercise!
Are you enjoying these “No Gym? No Problem!” posts? If so, you can check out the rest by clicking HERE!
If you know me in real life, most likely you already know that my “bowl health” is very important to me! While yes, it might be a really gross thing to talk about, it is so important! You can tell so much about what is going on inside your body by your bowl patterns.
What is considered to be a normal bowel routine? While everyones bowel patterns are different, it is considered normal to have a bowel movement at most one to three times a day, or at the least three times a week. You should never let yourself go more than 3 days without a bowel movement.
So now you are thinking I know what is normal, how can I get a better bowel patter?
First of all make sure you are drinking plenty of water! Fluids are absorbed in the large intestine (also know as the colon). The more fluids readily available to your colon, the less it needs to work to absorb them. Do you see where I am going here…the harder the colon has to work to draw out the necessary fluids your body needs, the harder you’ll have to work to get the waste it produces out. (Gross, I know, but so true.)
After Fluid comes and other F…Fiber!
Fiber helps to keep everything moving down and out. Most people should aim for 25–35 grams of fiber a day. An added bonus to fiber is that it keeps you fuller longer as well as slowing down the absorption of sugar and the release of those sugars into your bloodstream.
Here is a list of food that are great for your gut and bowels.
Avocados
Apples
Sweet Potatoes (click HERE for a great roasted sweet potato recipe!)
Beans:
Garbanzo Beans
Navy Beans
Black Beans
White Beans
Kidney Beans
Broccoli
Prunes
Grapefruit
Oranges
Coffee-while it doesn’t have any fiber and actually acts as a diuretic which means it takes fluid away and doesn’t add any. Coffee actually helps with peristalsis which helps to get the bowels moving.
Dark Leafy Greens
Add these things to your shopping list and you will be moving it too in no time!
Looking Joli Good 