No time for breakfast before work? Well, you may want to make some time.

According to a study published in the Journal of the American College of Cardiology, skipping breakfast was associated with an increased risk of heart related death, especially stroke-related. Those who have never eaten breakfast in the morning had an 87% risk of a cardiovascular event occurring that resulted in death.
Dr. Wei Bao, assistant professor of epidemiology at the University of Iowa, released a statement about the study:
"There are a few cardiovascular risk factors -- for example diabetes, hypertension and lipid disorders. Our findings are in line with and supported by previous studies that consistently showed that skipping breakfast is related to those strong risk factors for cardiovascular death."

My Two Cents

I am a busy adult myself. I am a single mom of an 11 month old, and I work. I start my day very early so I can have time to make myself coffee and oatmeal.
Aside from the above study, if you don't start off your day with a balanced breakfast, it weakens your ability to function in every part of your life. Food is fuel, and in order for your body to work, you need to fuel it. By making time for breakfast, you will be starting your day off on a positive note, you will feel energized, and you will feel more confident in approaching what ever the day has in store for you.

#breakfast #mondaymotivation #tuesdaythoughts #wednesdaywisdom #thursdaythoughts #friday #health #diet #wellness #worklife

One of the most popular fitness techniques in gyms today are the strength machines. You have your Dual Pulley Rows, Chest Press, Tricep Dips, Hip Abduction and Adductions, Lat Pulldown, Ab machines, Leg presses, Calf extensions and more. All of these help an individual with toning and muscle gains.

If you are considering using a strength machine for the first time, you should know both the pros and cons.

Pros:

• Various intensities in one weight stack.
• Individuals using these machines are in a fixed plane of motion, limiting any excessive planes of motion
• These machines provide users extra support, which helps those who are special needs.
• Weight machines are less intimidating for many individuals.
• If you are rehabbing an injury, or bodybuilding, weight machines help you emphasize specific muscle groups.
• Weight machines do not require the assistance of a spotter.

Cons:

• Moves in one range of motion
• Does not challenge the core stabilization system.
• Most machines do not have the ability for users to train total body.
• Weight machines may not be ideal for those looking to improve athletic performance.
• Weight machines do not fit all body types.
• More expensive than free weights.

There are definitely some important cons to weight machines. However, if you are a gym member, and you've gotten the 'okay' from your physician to strength train on a machine, these machines can help you start your journey. I started off on weight machines and I still use them to this day.

It's true, you are only in one plane of motion on most of these machines. However, if you target certain muscles one day, and do others the next, it actually helps to use the weight machines. You can specifically target those muscle groups, while allowing other muscle groups (previously trained) to recover (I will get into split routines soon).

Below are some of the machines I use on leg day. I usually do 2 rounds of 3 sets of 6-10 reps.

#strengthtraining #training #fitness #musclegains #bodybuilding #health #wellness #legday #upperbody #strength #WCW

If you're on a weight loss journey, you may have heard the term "body composition." Body composition refers to the percentage of body weight that is fat versus fat-free tissue. This is more commonly referred to as "body fat percentage."

If you are looking to see what the recommendation is, based on your gender and age, pay attention to the information below.

For Women
Essential Body Fat: 8-12%
Athletic: 12-22%
Under 34yo: 20-35%
35yo-55yo: 23-38%
Over 56yo: 25-38%



For Men
Essential Body Fat: 3-5%
Athletic: 5-13%
Under 34yo: 8-22%
35yo-55yo: 10-25%
Over 56yo: 10-25%

source: NASM
Photo credit: Me. Pic is of me at my highest weight, versus what I look like today.

Summer is around the corner and many of us are anxious to be at our absolute best, body-wise. The only way to get there is with strength training. Strength training helps with toning, conditioning, and building muscle mass. It is a killer calorie burn, and it gets you results beyond your wildest expectations.

You may be wondering what type of workouts can get you the body of your dreams.
My expert advice is to build a collection of free weights at home. Free weights consist of dumbbells, barbells, and more. There are many pros and cons to using free weights. Some of those are:

Pros:

• Improved athletic performance
• It challenges the core stabilization system (basically, these workouts strengthen your core).
• You will be able to move in various planes of motion.
• Can improve proprioception and dynamic joint stabilization.

Cons:

• You may need a spotter, especially if you are using barbells.
• They may be too difficult for beginners (I suggest you start with a lighter load and slowly work your way up).
• Requires multiple dumbbells and barbells in order to change intensity levels.
• May be intimidating for some individuals.

If you are a member of a gym, you've probably seen people working out in the free weight area. I remember studying that area for months, working the nerve to go over there and workout with them. I thought I would get laughed at, since they were all fit, and I was still losing the baby weight.
One day I went over there. Surprisingly, nothing negative happened. I started off slow, and now I'm comfortable over there.

We all start at the beginning. Listen to some music, lift your weights, focus on your posture, breath, and keep your core tight. Don't forget to have a protein shake after your workout. Make sure the shake has 9 essential amino acids.

#weightlifting #freeweights #strengthtraining #prosandcons #transformationtuesday #weightloss #bodybuilding

Many fitness enthusiasts love training with a kettlebell because you can work so many components at the same time. This means you can burn more calories during your workout.

What is a kettlebell?
A kettlebell is a cast iron ball with a flat bottle and handle. The weight of a kettlebell can range from 8 pounds to as much as 140 pounds.

There are a variety of workouts you can do with a kettlebell. Some of which include:

• One-arm
  
• Two-arm
  
• Hand-to-hand grip
  
• Release-and-catch movement
  

Benefits of kettlebell training
Some of the benefits of kettlebell training include:

• Increased mental focus and physical stamina
• Increased total body conditioning as opposed to isolation training
• Increased core stability and muscular endurance
• Improved grip strength
• Increased metabolic demands and caloric expenditure
• Increased oxygen uptake

With so many variations of training you can do with a kettlebell, you will never be bored. Personally, I love doing kettlebell squats. Works the glutes so perfectly, so if you're looking to firm and shape your butt, I highly recommend purchasing a kettlebell.

#exercise #kettlebelltraining #kettlebellworkout #kettlebellbenefits #mondaymotivation #weightloss #strengthtraining

Yesterday I posted about the Khloe-Jameela feud over Khloe's endorsement of Flat Tummy tea. Jameela has been posting about how dangerous these teas are, and it inspired me to do my own research.
Detox teas are not new. They've been around forever, and the companies behind the teas tell people that the teas will take away bloat, help with weight loss, help with gut issues, and clear your skin. Celebrities are recruited to showcase these products, and young fans jump on the bandwagon.

Experts have studied these teas and they have found that the teas cause more harm than good.
Here's what can happen if you use detox teas and related crash diets:

• Vitamin deficiencies
• Blood sugar issues
• Very frequent bowel movements (if you've ever prepped for a colonoscopy, these teas are worse than that. You won't be able to leave the bathroom)
• Extreme dehydration from bowel movements/diarrhea
• Abnormal sodium levels

Experts also found that if certain groups, such as diabetics, those with kidney and heart disease, the elderly, and women who are pregnant or nursing, take these products, they can expect dangerous levels of sodium, blood sugar, and potassium. Also, if you have any gut problems, the teas can exacerbate those issues.

GI doctors state that our bodies do a "perfectly good job of getting rid of toxins on its own," and that "there is no evidence that these diets are necessary or helpful."

To find out more, check out this article from 2017:
www.nbcnews.com/id/18595886/ns/health-diet_and_nutrition/t/experts-warn-detox-diet-dangers/#.XK39-KR7nIU

To everyone out there who may be looking for weight loss products, steer clear of quick fixes, such as the detox teas, lollipops, and others. They cause more harm than good. It is in your best interest to do proper diet and exercise. If I can lose 60 pounds in less than a year by diet and exercise alone (along with caring for an infant on my own), you can reach your goals too. Do not jeopardize your health by using these products (Flat Tummy, Teami, etc), just because you saw Khloe Kardashian and her sisters use them. They paid for their bodies. They didn't work for them. Work for your body. Don't take the easy way out like they did.

Be well, guys!

Kombucha is something that we've been hearing about for some time now. We been hearing it is good for us, and that we need to drink it "right now."
Well, a few days ago, I picked up a few bottles of it and started drinking a serving per day. I bought the Health-Aid Kombucha and loved it.

What I love even more are the health benefits associated with Kombucha Tea:
1. Chock full of Probiotics.
We all know that probiotics help heal our gut from illness and inflammation (sorry gluten free diet, Kombucha Tea works better for inflammation), but it can also aid in weight loss.

2. Full of Antioxidents.
If you have liver disease, drinking Kombucha can actually reduce liver toxicity by as much as 70%!

3. Can reduce risk for heart disease.
If heart disease runs in your family, start drinking Kombucha. It will reduce your risk by up to 31%. Not only that, it can improve both your good and bad cholesterol levels in as little as 30 days.

4. Can protect you against cancer.
Kombucha can help prevent growth and spread of cancer cells due to Kombucha's very high concentration of tea polyphenols and antioxidents. This drink can also promote cancer cell death.

When made and stored properly, Kombucha can help protect you from and treat all sorts of illnesses. Not to mention, it can help you in your weight loss. I must warn you, it is a bit pricey. It is well worth it. Try it for yourselves!

source: www.healthline.com/nutrition/8-benefits-of-kombucha-tea#section9
#Kombucha #Health #Wellness #WeightLoss #Probiotics #HealthNews #Trending #Workout #Weightlifting #HealingGut #GutInflammation

When we were young, we were told that we should be drinking 8-10 glasses of water per day. Not all of us do that.
When it comes to weight loss, we are told that we should drink a gallon of water per day. A lot of people don't do that for a multitude of reason, number one being, well, going number one every 5 seconds. In our busy lives, who has time for that?!

Well, you should probably MAKE time, because when it comes to weight loss and working out, you HAVE to stay hydrated.
Once you have decided to invest in yourself and take this journey of wellness, there are things in your life that you will need to change up. You will be a lot busier. You will need to keep up with your hydration in order to stay on top of everything.
Drinking a gallon of water per day isn't all that bad, and your body does adjust. There are a lot of benefits to drinking a gallon of water per day, and I want to tell you about them.

1. You stay hydrated. It keeps you going through your busy day and you never feel lethargic.
2. Drinking all that water curbs your appetite. By drinking all that water, you will think twice before walking down to your office's snack machine, or opening your snack drawer (I know some of you have a snack drawer in your cubicle. In a later post, I will outline what you should replace those candy bars, cookies, and chips with). You won't be completely full between breakfast and lunch, but drinking water before and after meals and snacks will prevent you from overeating.
3. You will save money! Soda costs a lot of money and none of the sodas out there are good for you, even the diet ones. Water never goes bad and is always good for you, and it's a hell of a lot cheaper than that nasty stuff.
4. Water is a perfect detox! Water dilutes our pee and poop, which allows our body to excrete toxins easier.
5. Drinking a gallon of water helps prevent headaches. If you are prone to headaches, you might want to increase your water intake.
6. Remember back when I said that water helps prevent lethargy? It's true. In fact, water is a perfect energizer. It keeps you up and running (sometimes to get things done, sometimes to the bathroom. Regardless, you're up and running).
7. Looking for an inexpensive and wholesome way to get rid of bloat? Water does the trick, and it takes away the discomfort that comes with bloating.

What I do is start drinking water when I get up. Then I have a glass before breakfast and after breakfast. I also have a glass of water before and after AM snack, lunch, PM snack, and dinner. I eat an early dinner so I'm not drinking water so close to bed.
Every once in a while, I mix things up and add lemon, especially if I want a clean detox after a cheat day.

Water is the biggest life force on this planet, and it does the body good (sorry, milk). Fill up the Brita filter, pour yourself a glass, and enjoy!

#water #drink #health #wellness #weightloss #hydrated #fit #workout

Two of the reasons why people can't stand eating healthy is because it's too time consuming and too expensive. I get it.
I been able to eat healthy, on a budget, and not get bored with what I can afford. Pictured are two frozen items: Birds Eye Lentil Rotini, and Great Value Spinach. You can microwave both in the bag, and I simply plated it like so. Both bags cost less than $5 combined and they make two lunch meals. Pair it with some water (with lemon or lime), and you have a healthy and refreshing lunch.

You're probably wondering about the taste of the lentil pasta. It is pretty good. You definitely can tell the difference, but it isn't going to make you vomit.
Anyway, the meal is low calorie, high in fiber, and has less calories than regular pasta.

Give it a try! It definitely fills you up!

I'm going to give it to you straight, eating right, taking care of you, and fitness is a lot of work. You can't call out and you can't BS your journey. If you do, you're only letting yourself down. In turn, that lets down everyone in your life. Either you're all in or all out.

I tried many times to BS my journey. I've given up on myself more times than I can count, and I've lost friends and relationships in the process. For years, I couldn't figure out why I was gaining weight and losing my life.
Then it hit me...my root cause.

We all have one...a root cause. It's the thing that keeps us going in some unending cycle that brings us nothing but misery and shame. In order to be successful in your wellness journey, you need to figure out why you are the way you are. For me, it stemmed from childhood. I was shown that food was the answer to everything. Instead of food being fuel, it was comfort, a friend, my problem solver. From age 8 on, I gained a ton of weight. By the time I was 16/17 years old, I was well above 200 pounds (240 was my highest weight). I yo-yoed with my weight through my 20s. Just before I hit 30, I hit my lowest adult weight. I was healthy according to the BMI, but I had no muscle mass, just excess hanging skin. After a serious spinal injury, I gained weight. After 5 years of severe pain and being somewhat disabled, I had a surgery that made me pain free and able-bodied again. I was working and I was independent. Life was exactly the way I dreamed. Then, I fell in love and got pregnant. It wasn't an easy pregnancy and I was on restricted activity through the whole thing. I was told to give into my cravings, and doing so, I gained 40 pounds.
After I had my son, I realized my root cause. From that point on, I made changes. I ate better than I ever have, I slowly started working out, and I started fueling my body with all-natural products that I still take. Currently, I am smaller than I've ever been and happier than I've ever been.
I eat food that fuels my body, and nothing else. Okay, fine, I give in with one cheat meal a week.

I digress. I am passionate about health, wellness, and fitness because it changed my life in every way possible. I am the best version of myself and I want to use what I've been through to help motivate others to begin their journey.

If you think it's too late, change that thought right freaking now. It isn't too late as long as you are alive. Like I said, it's a lot of work, but it is worth it. Anything worth anything is worth fighting for. YOU are worth fighting for. Fall in love with yourself. Be your own cheerleader, and let me help coach you to be the person you were destined to be. Contact me for more information!

#fitness #wellness #fitmom #workingout #health #unfilteredwellness