tag:blogger.com,1999:blog-56068637818793310192024-03-05T18:04:09.652-06:00Diary of a Fit MommyPregnancy and postpartum diet, fitness, recipes, and workouts!siahttp://www.blogger.com/profile/03987923951073766315noreply@blogger.comBlogger1712125tag:blogger.com,1999:blog-5606863781879331019.post-88941206651941523222015-10-15T17:08:00.000-05:002015-12-03T10:43:51.519-06:00ATTENTION: WE HAVE MOVED TO A NEW SITE!<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;">Hi ladies!!!</span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;"><br />The moment has FINALLY come! I have moved to a brand, new site and have rebranded with a NEW LOGO. What'cha think?</span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg03b8-P7h4DdKlh17uXRexYekY1MDAKEY-ck5adP_q4bLe5YNltqAQ1WykSrxq0xkeXwusERY4YJhMRfYxuYmmWtQumMTi5K9hvx5ZkMStFY1wo8mwTREeWeWBofwbQ_Ng2HRYppenaiA/s1600/Untitled.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="267" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg03b8-P7h4DdKlh17uXRexYekY1MDAKEY-ck5adP_q4bLe5YNltqAQ1WykSrxq0xkeXwusERY4YJhMRfYxuYmmWtQumMTi5K9hvx5ZkMStFY1wo8mwTREeWeWBofwbQ_Ng2HRYppenaiA/s640/Untitled.jpg" width="640" /></a></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;">My new site is still bare because it is so very new, but feel free to check it out by clicking this link: </span><a href="http://diaryofafitmommy.com/"><span style="font-family: "verdana" , sans-serif; font-size: large;"><b>http://diaryofafitmommy.com/</b></span></a></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;">Be sure to bookmark my new site as I will start posting from there from now on! However, this blog will always be here and live-just in case you need to refer back to something old and useful!</span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;">Thank you for ALL of the continued support and love! I hope you all enjoy the new site!</span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;">XOXO,</span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;">Sia Cooper</span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;"><b>Follow Me:</b></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;">Email: <a href="mailto:diaryofafitmommy@yahoo.com">diaryofafitmommy@yahoo.com</a></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;">Instagram: <a href="https://instagram.com/diaryofafitmommyofficial/">https://instagram.com/diaryofafitmommyofficial/</a></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;">Facebook: <a href="https://www.facebook.com/DiaryofaFitMommy">https://www.facebook.com/DiaryofaFitMommy</a></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;">YouTube: <a href="https://www.youtube.com/user/thesiabia1">https://www.youtube.com/user/thesiabia1</a></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;">Twitter: <a href="https://twitter.com/DiaryofFitMommy">https://twitter.com/DiaryofFitMommy</a></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;">Pinterest: <a href="https://www.pinterest.com/diaryoffitmom/">https://www.pinterest.com/diaryoffitmom/</a></span></div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
siahttp://www.blogger.com/profile/03987923951073766315noreply@blogger.com0tag:blogger.com,1999:blog-5606863781879331019.post-42616761235996558612015-10-15T11:41:00.000-05:002016-01-10T12:09:08.293-06:00Why I Love FittaMamma Maternity Activewear!<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhx2tr4qZ-jglenwodf2AKXronznV-XKt_EKdRBm-UEJcMVq6EwUftt188HdVQ5LjbFW8lVV1nspLxLvuAlRURqPlDCf_dtkPX9g-DT8ZLj5xdf7zvgR35Q0mK3YxHkB3Cv1_Rlo_zlDfc/s1600/2015-12-02.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="256" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhx2tr4qZ-jglenwodf2AKXronznV-XKt_EKdRBm-UEJcMVq6EwUftt188HdVQ5LjbFW8lVV1nspLxLvuAlRURqPlDCf_dtkPX9g-DT8ZLj5xdf7zvgR35Q0mK3YxHkB3Cv1_Rlo_zlDfc/s640/2015-12-02.jpg" width="640" /></a></div>
<span style="font-family: "verdana" , sans-serif;">Hi ladies, </span><br />
<span style="font-family: "verdana" , sans-serif;"><br /></span>
<span style="font-family: "verdana" , sans-serif;">If you are expecting and are wanting to keep fit, then I have the perfect gift for you! I recently had a chance to team up with one of my favorite fitness apparel brands for expecting moms <a href="http://www.fittamamma.com/section.php/2/1/maternity_activewear" target="_blank">Fittamamma</a> to showcase their amazing maternity activewear.</span><br />
<span style="font-family: "verdana" , sans-serif;"><br /></span>
<span style="font-family: "verdana" , sans-serif;">I have been a huge fan of them for a while so I was totally excited when I had the chance to try their clothing during this second pregnancy! </span><br />
<span style="font-family: "verdana" , sans-serif;"><br /></span>
<span style="font-family: "verdana" , sans-serif;">I was sent the <a href="http://www.fittamamma.com/product.php/127/maternity_leggings_capri" target="_blank">FittaSupport Maternity Fitness Capri</a> and the <a href="http://www.fittamamma.com/product.php/124/pregnancy_workout_support_top" target="_blank">FittaMamma Pregnancy Workout Support Top</a> to try out. I picked the color gray because it is my favorite color! They also offer pink and white in the top and solid black in the bottoms along with the gray pictured here.</span><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-YeeB0-ac6qpIYScxa9VXpc4Xvx8eT-6IDmmRVgVy1USrqiTHskHAihrJJl2abWDzBrbEa7ABZzDFQGKY9y0kcC3RQftO6GGFfZdwlbNpW2llpuXzR-swvNsocGlAGc6YrBPgxUsdHgs/s1600/DSC_2790.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="338" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-YeeB0-ac6qpIYScxa9VXpc4Xvx8eT-6IDmmRVgVy1USrqiTHskHAihrJJl2abWDzBrbEa7ABZzDFQGKY9y0kcC3RQftO6GGFfZdwlbNpW2llpuXzR-swvNsocGlAGc6YrBPgxUsdHgs/s400/DSC_2790.JPG" width="400" /></a></div>
<span style="font-family: "verdana" , sans-serif;">The leggings were made of a thick material, which I have not encountered in maternity fitness clothing before. I liked this aspect because it really supported my growing bump! The top panel folds over or under your belly (like a belly band) or you can roll it up over to cover your entire belly for maximum comfort.</span><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUkCUJDtHrvv7cIP1N6rS4M_W481hEuUL9_h7dmqMD-VdEuRqrw5W_zW1WRhPv8-PLmE9PkcYrSN3CkVnTJ5Ysf1D1b9Ixgw-xt5SD2Zxr0TvuEhyq4cSiNrERENDq0AYSxYdBxBX6gQo/s1600/DSC_2794.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="420" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUkCUJDtHrvv7cIP1N6rS4M_W481hEuUL9_h7dmqMD-VdEuRqrw5W_zW1WRhPv8-PLmE9PkcYrSN3CkVnTJ5Ysf1D1b9Ixgw-xt5SD2Zxr0TvuEhyq4cSiNrERENDq0AYSxYdBxBX6gQo/s640/DSC_2794.JPG" width="640" /></a></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;">The top was my absolute favorite, though, because the fit was just amazing! I also loved the Fittamamma logo at the bottom. The top was made of a thick material as well and it never felt cheap. Though the material is thick and durable, it's nevertheless as soft as can be.</span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEieVdgTi9srA2Qy_E_ykRWGHOk5Veiaq5VgkFZKZ-9Vf2HCdIJVazl40Bf3n4gPt64vcS5l7Qy9XzOzy7Ocpzrm10Z5hBv92j0s_mRyiW4vIIvo6p2ltOTUtUGQ3EEC-xIc32zjEYFq_-s/s1600/DSC_2795.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="520" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEieVdgTi9srA2Qy_E_ykRWGHOk5Veiaq5VgkFZKZ-9Vf2HCdIJVazl40Bf3n4gPt64vcS5l7Qy9XzOzy7Ocpzrm10Z5hBv92j0s_mRyiW4vIIvo6p2ltOTUtUGQ3EEC-xIc32zjEYFq_-s/s640/DSC_2795.JPG" width="640" /></a></div>
<span style="font-family: "verdana" , sans-serif;">Another cool thing about this maternity activewear tank is that it regains its shape after baby-making it the perfect postpartum workout tank!</span><br />
<span style="font-family: "verdana" , sans-serif;"><br /></span>
<span style="font-family: "verdana" , sans-serif;">And yes-it does support the tummy, hips, AND boobs very well!! The tank also features CoolDry for comfort by keeping you cool and dry during your workout so you won't walk out of the gym feeling like a sweaty hog.</span><br />
<span style="font-family: "verdana" , sans-serif;"><br /></span>
<span style="font-family: "verdana" , sans-serif;">Fittamamma offers much more than this so be sure to check out their <a href="http://www.fittamamma.com/section.php/2/1/maternity_activewear" target="_blank">entire shop</a> where you can find an array of tanks and even shorts. Don't forget to stop by their <a href="http://www.fittamamma.com/article.php/14/" target="_blank">blog</a> for pregnancy fitness tips galore.</span><br />
<br />
<b><span style="font-family: "verdana" , sans-serif;">As out gift to you, for a limited time only, get 10% off all Fittamamma workout apparel using code SIA10!</span></b><br />
<span style="font-family: "verdana" , sans-serif;"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGT-LOvrs4mY9IC-jlMJxRTx7ZOqJTwRkYmkZXhCMaxmx_dnDlGrDzNdrgeheMyqlyDI_eBn25k-z7AMZK5q7ht05lfHZzu628V7T6WdgllCiquvYJMmdCLE62P1Bjt0uEM5ocKIRr94o/s1600/Fit+mommy+ad.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: "verdana" , sans-serif;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGT-LOvrs4mY9IC-jlMJxRTx7ZOqJTwRkYmkZXhCMaxmx_dnDlGrDzNdrgeheMyqlyDI_eBn25k-z7AMZK5q7ht05lfHZzu628V7T6WdgllCiquvYJMmdCLE62P1Bjt0uEM5ocKIRr94o/s320/Fit+mommy+ad.png" width="301" /></span></a></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: left;">
<i><span style="font-family: "verdana" , sans-serif;">Disclaimer: I was given Fittamamma workout apparel to test. All opinions are my very own.</span></i></div>
<div class="separator" style="clear: both; text-align: left;">
<i><span style="font-family: "verdana" , sans-serif;"><br /></span></i></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: left;">
<i><span style="font-family: "verdana" , sans-serif;"><br /></span></i></div>
<br />siahttp://www.blogger.com/profile/03987923951073766315noreply@blogger.com0tag:blogger.com,1999:blog-5606863781879331019.post-41417499287639352912015-10-14T06:58:00.000-05:002016-01-10T12:02:51.166-06:00My Favorite Kitchen Tool for Meal Prepping<img border="0" src="http://ad.doubleclick.net/N5485/ad/sugar.pop/track;adv=foodsaver;sz=1x1;?" height="0" width="0" />
<span style="font-family: Verdana, sans-serif;">I am not a huge kitchen gadget gal, but there are a few useful tools that I love keeping handy. There's one tool that comes to mind that is super useful. Not only that, it helps me save money on food by preventing unnecessary waste! To be exact, it k</span><span style="font-family: Verdana, sans-serif;">eeps food fresh up to 5x longer and saves up to $2700 per year based on buying in bulk, on sale, and preventing waste.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">This is why I am crazy about my new <b><a href="http://pubads.g.doubleclick.net/gampad/clk?id=175859643&iu=/5485/sugar.pop/track">FoodSaver® V4865 2-In-1 Vacuum Sealing System</a></b>. </span><br />
<div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-family: Verdana, sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgH0f5ZlueKnJj-ju9G61C-i3I9vvvC7BT8hl7Ozm360C00YOczUcGfq247pk19LPNHbcQStSTwFcQqK1vdwM49pps7B2ZOCM6-k0O1cFSiO6ZfF93jP-7wcDIn_9i_P9ilqbZVvXxsRKs/s640/blogger-image-397250518.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgH0f5ZlueKnJj-ju9G61C-i3I9vvvC7BT8hl7Ozm360C00YOczUcGfq247pk19LPNHbcQStSTwFcQqK1vdwM49pps7B2ZOCM6-k0O1cFSiO6ZfF93jP-7wcDIn_9i_P9ilqbZVvXxsRKs/s640/blogger-image-397250518.jpg" /></a></span></div>
<span style="font-family: Verdana, sans-serif;"><b>This super tool features:</b></span></div>
<div>
<ul>
<li><span style="font-family: Verdana, sans-serif;">2-in-1 Sealing System</span></li>
<li><span style="font-family: Verdana, sans-serif;">Built-in retractable handheld sealer seals zipper bags, canisters, containers and marinates food in minutes</span></li>
<li><span style="font-family: Verdana, sans-serif;">Fully-automatic operation</span></li>
<li><span style="font-family: Verdana, sans-serif;">Moist/Dry food settings for optimal sealing</span></li>
<li><span style="font-family: Verdana, sans-serif;">PulseVac™ button allows you to seal delicate foods without crushing them</span></li>
<li><span style="font-family: Verdana, sans-serif;">Convenient roll storage and bag cutter</span></li>
<li><span style="font-family: Verdana, sans-serif;">Pull-out drip tray drawer with patented, removable, dishwasher-safe drip tray</span></li>
<li><span style="font-family: Verdana, sans-serif;">Extra-wide sealing strip creates a secure air-tight seal</span></li>
<li><span style="font-family: Verdana, sans-serif;">One-touch marinate and accessory modes</span></li>
<li><span style="font-family: Verdana, sans-serif;">5-year Limited Warranty</span></li>
</ul>
<span style="font-family: Verdana, sans-serif;">I decided to put it to the test using my favorite food that tends to spoil rather quickly: <b>AVOCADOS!</b> </span></div>
<div>
<span style="font-family: Verdana, sans-serif;"></span><br />
<div class="separator" style="clear: both; text-align: center;">
<span style="font-family: Verdana, sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEwFT6uMYy8J5pLZuoFTUNxhOXp9u_a_cKBj74fJA3Pfug1DxnAC86hgluRceyG5vTYb1lqpP_AGbUIO8ckEagl-a7FXh4PWc2ZPigLJkXqe_wF_jOXtRzCHtBi0_0lKdDwjnysdADQ6g/s640/blogger-image--158639642.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEwFT6uMYy8J5pLZuoFTUNxhOXp9u_a_cKBj74fJA3Pfug1DxnAC86hgluRceyG5vTYb1lqpP_AGbUIO8ckEagl-a7FXh4PWc2ZPigLJkXqe_wF_jOXtRzCHtBi0_0lKdDwjnysdADQ6g/s640/blogger-image--158639642.jpg" /></a></span></div>
<span style="font-family: Verdana, sans-serif;">Instead of having to mash the avocado and freeze in an air tight plastic container, I was able to seal the avocados to fit perfectly in my freezer. Not only that, the avocados stayed fresh and green, unlike the plastic containers which were bulky, took up too much space, and still resulted in frosty avocados. You can literally seal ANY food you want-even leftovers!</span></div>
<div>
<span style="font-family: Verdana, sans-serif;"><br />
Learning how to use the <b><a href="http://pubads.g.doubleclick.net/gampad/clk?id=175859643&iu=/5485/sugar.pop/track">FoodSaver® V4865 2-In-1 Vacuum Sealing System</a> </b>was quite simple actually and it came with a variety of different bags to use for sealing your food as well as a jar sealer and even a bottle stopper. </span></div>
<div>
<span style="font-family: Verdana, sans-serif;"></span><br />
<div class="separator" style="clear: both; text-align: center;">
<span style="font-family: Verdana, sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjc2xoiy4dgqNuUWpCFOASkMgEDo4WMxZeC6HLQpjOzXkAzx9N0-uWo5p_VQgevw2CV9iA8va0SwziGMl8mnDwAxxIZYoRbl5HTbKKJaRL-uqHd9BVOuW4He8NuXVKPPo6n3bT8B__zmu0/s640/blogger-image--926477481.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjc2xoiy4dgqNuUWpCFOASkMgEDo4WMxZeC6HLQpjOzXkAzx9N0-uWo5p_VQgevw2CV9iA8va0SwziGMl8mnDwAxxIZYoRbl5HTbKKJaRL-uqHd9BVOuW4He8NuXVKPPo6n3bT8B__zmu0/s400/blogger-image--926477481.jpg" width="400" /></a></span></div>
<span style="font-family: Verdana, sans-serif;">The first step in using the sealer was to make a bag from the FoodSaver®</span><span style="font-family: Verdana, sans-serif;"> Vacuum Sealing Roll. To do this, I cut the bag to the appropriate size and then sealed one end of the bag. </span></div>
<div>
</div>
<div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijckaL2XIcpxhGEikoHQe5bxhjSoQ6Ti1QzOWkb9vDgOyl4jAIzAM6RTK5sUj0jg5MZvdIp9iRAtSQ9yg74tUDbnrNz756v8mWJ_IEolqWXifesZJ7PJ09H8CFtMTIm6GDipy0Co99v-w/s640/blogger-image-477732858.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Verdana, sans-serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijckaL2XIcpxhGEikoHQe5bxhjSoQ6Ti1QzOWkb9vDgOyl4jAIzAM6RTK5sUj0jg5MZvdIp9iRAtSQ9yg74tUDbnrNz756v8mWJ_IEolqWXifesZJ7PJ09H8CFtMTIm6GDipy0Co99v-w/s640/blogger-image-477732858.jpg" /></span></a></div>
<div class="separator" style="clear: both;">
<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0); font-family: Verdana, sans-serif;">The machine uses heat the seal the end. The lights on the machine will let you know when it's done sealing!</span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-family: Verdana, sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijckaL2XIcpxhGEikoHQe5bxhjSoQ6Ti1QzOWkb9vDgOyl4jAIzAM6RTK5sUj0jg5MZvdIp9iRAtSQ9yg74tUDbnrNz756v8mWJ_IEolqWXifesZJ7PJ09H8CFtMTIm6GDipy0Co99v-w/s640/blogger-image-477732858.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiavIJ1pfvycPdtu4yi0BsTKXVTgvtTEsLcziVfN_JSNmU7G7RVOl5GxW1izB_ZUSWNk0cHXuMOzRekD8wid0K5zQUKEJFCRgzQgCKbrAvJwK1F-N8crEnDF1lSObjFjxMAVkWK8LL5EcA/s640/blogger-image-545894601.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiavIJ1pfvycPdtu4yi0BsTKXVTgvtTEsLcziVfN_JSNmU7G7RVOl5GxW1izB_ZUSWNk0cHXuMOzRekD8wid0K5zQUKEJFCRgzQgCKbrAvJwK1F-N8crEnDF1lSObjFjxMAVkWK8LL5EcA/s640/blogger-image-545894601.jpg" /></a></span></div>
</div>
<div>
<span style="font-family: Verdana, sans-serif;">The second step is to place your food items into your newly made bag, ensuring at least 4 inches of space between the food and the top of the bag so that it seals properly. </span></div>
<div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-family: Verdana, sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhF9IRMd7cRb6eerbmzWZO7n77-IdjeaYHa0iExtjrXvy0uOCd_JjubTsQKvHzfRoO0QV0ocQ8oxoxL9NFszZBfcAZcstcLILkAPvpcZc0T-sgkWpLMRovbeMAbv0jP0AMxFqyW3Ipt7GQ/s640/blogger-image--1576289149.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhF9IRMd7cRb6eerbmzWZO7n77-IdjeaYHa0iExtjrXvy0uOCd_JjubTsQKvHzfRoO0QV0ocQ8oxoxL9NFszZBfcAZcstcLILkAPvpcZc0T-sgkWpLMRovbeMAbv0jP0AMxFqyW3Ipt7GQ/s640/blogger-image--1576289149.jpg" /></a></span></div>
<span style="font-family: Verdana, sans-serif;">The third step is to prepare to vacuum seal your food by using two hands to slowly insert the open end of the bag into the vacuum channel. </span></div>
<div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAzZXesXf4p_mzYojX_TNg9X0nBIHSHuggV1Is81lI4dkQXu2pv7t7mj2AAGC46_-zGJHRHDvuRdb3i-UltWy2oLJOrcpskaiHjNMVz4E8yDIohOifPD1kst8EDQyDYDZb_SUiGx5JNzo/s640/blogger-image--298728265.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Verdana, sans-serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAzZXesXf4p_mzYojX_TNg9X0nBIHSHuggV1Is81lI4dkQXu2pv7t7mj2AAGC46_-zGJHRHDvuRdb3i-UltWy2oLJOrcpskaiHjNMVz4E8yDIohOifPD1kst8EDQyDYDZb_SUiGx5JNzo/s640/blogger-image--298728265.jpg" /></span></a></div>
<span style="font-family: Verdana, sans-serif;">The fourth step requires you to keep holding the bag until the vacuum pump starts. The lights on the machine will show you the progress. </span></div>
<div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUQn3oGcVx93bnyKculrc0Jhl9wZ7diJkRCsLwrhghAgnZ7qJi0_zdy4COZj-RcfHiznMXAsUTDBBiH0mPnY4wBt_69o_B83C-Z7vo5iAsvNB0RqeDVOVD-r6tHxTp0YvEOM_807RPTCM/s640/blogger-image-194564617.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Verdana, sans-serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUQn3oGcVx93bnyKculrc0Jhl9wZ7diJkRCsLwrhghAgnZ7qJi0_zdy4COZj-RcfHiznMXAsUTDBBiH0mPnY4wBt_69o_B83C-Z7vo5iAsvNB0RqeDVOVD-r6tHxTp0YvEOM_807RPTCM/s640/blogger-image-194564617.jpg" /></span></a></div>
<span style="font-family: Verdana, sans-serif;">When the light turns red, your product has finished sealing! Check out my avocados! They're perfectly sealed and ready to be stored inside of my freezer until I find a good use for them.. I'm thinking, homemade guacamole for my chipotle chicken bowls! </span></div>
<div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiH-10cAeUPWsIsYVzVajq_2htYKEh7jTQOgyjVZfl8fE3EjrOtIXa8xoncsJfnaqiK4bu6PWR_5e0-Hxn-7R-4MAVCFOaqvHc_jlMzgpuMZV3r42Qtm4sger0RyKkKZSjbc8JEt5ci98s/s640/blogger-image-395971804.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Verdana, sans-serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiH-10cAeUPWsIsYVzVajq_2htYKEh7jTQOgyjVZfl8fE3EjrOtIXa8xoncsJfnaqiK4bu6PWR_5e0-Hxn-7R-4MAVCFOaqvHc_jlMzgpuMZV3r42Qtm4sger0RyKkKZSjbc8JEt5ci98s/s640/blogger-image-395971804.jpg" /></span></a></div>
<span style="font-family: Verdana, sans-serif;">After using the </span><span style="font-family: Verdana, sans-serif;"><a href="http://pubads.g.doubleclick.net/gampad/clk?id=175859643&iu=/5485/sugar.pop/track">FoodSaver® </a></span><span style="font-family: Verdana, sans-serif;"><a href="http://pubads.g.doubleclick.net/gampad/clk?id=175859643&iu=/5485/sugar.pop/track">V4865 2-In-1 Vacuum Sealing System</a>, I do not see myself going back to using plastic containers for leftovers anytime soon! The easy and durable sealing made even my weekly meal prepping a breeze. It cuts down on time and money which is most important to me, as a mother. </span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div>
<span style="font-size: x-small;"><span style="font-family: Verdana, sans-serif;">
</span><i id="yui_3_16_0_1_1443355044908_19861" style="background-color: white;"><span style="font-family: Verdana, sans-serif;">Disclosure: This post was sponsored by the FoodSaver® Brand through their partnership with POPSUGAR Select. While I was compensated to write a post about the FoodSaver® Vacuum Sealer System, all opinions are my own.</span></i></span><br />
<span style="font-size: x-small;"><i style="background-color: white;"><span style="font-family: Verdana, sans-serif;"><br /></span></i></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
</div>
<span style="font-size: x-small;"><i style="background-color: white;"><span style="font-family: Verdana, sans-serif;"><br /></span></i></span></div>
<img border="0" src="http://ad.doubleclick.net/N5485/ad/sugar.pop/track;adv=foodsaverbso;sz=1x1;?" height="0" width="0" />siahttp://www.blogger.com/profile/03987923951073766315noreply@blogger.com0tag:blogger.com,1999:blog-5606863781879331019.post-66335876394062591352015-09-03T19:35:00.000-05:002016-01-05T06:50:05.689-06:00The Perfect Diet to Eat While On Your Period!<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: Verdana, sans-serif;">While on your period, your body goes through tons of hormonal changes. Some of these changes can leave you feeling starved, fatigued, and depleted of all of your energy.</span></div>
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">Believe it or not, what you eat during your monthly flow can actually either help-or hurt-you!</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">Here is a perfect day's diet to eat while on your period to help relieve some of those annoying PMS symptoms.</span><br />
<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 16px; line-height: 24px;">
<div style="text-align: center;">
<a data-mce-href="http://hiit-blog.dailyhiit.com/wp-content/uploads/2015/03/7-tips-cara-fitness-menggunakan-alat-berat-bagi-pemula-iii.1.jpg" href="http://hiit-blog.dailyhiit.com/wp-content/uploads/2015/03/7-tips-cara-fitness-menggunakan-alat-berat-bagi-pemula-iii.1.jpg"><img alt="7-tips-cara-fitness-menggunakan-alat-berat-bagi-pemula-iii.1" class="alignnone wp-image-71120" data-mce-src="http://hiit-blog.dailyhiit.com/wp-content/uploads/2015/03/7-tips-cara-fitness-menggunakan-alat-berat-bagi-pemula-iii.1.jpg" src="http://hiit-blog.dailyhiit.com/wp-content/uploads/2015/03/7-tips-cara-fitness-menggunakan-alat-berat-bagi-pemula-iii.1.jpg" height="413" width="435" /></a></div>
</div>
<div style="color: #333333; font-size: 16px; line-height: 24px;">
<strong><span style="font-family: Verdana, sans-serif;">Breakfast: Banana Walnut Muffins</span></strong><br />
<span style="font-family: Verdana, sans-serif;">According to many sources, bananas are a wonder when it comes to decreasing painful period cramps. The potassium found in bananas also aid in water retention which will certainly help you with that awful bloating.</span></div>
<div style="color: #333333; font-size: 16px; line-height: 24px;">
<span style="font-family: Verdana, sans-serif;">Walnuts are thought to be super helpful during your period because they are rich in Omega-3 fatty acids which help with inflammation and pain.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="color: #333333; font-size: 16px; line-height: 24px;">
<strong><span style="font-family: Verdana, sans-serif;">Ingredients:</span></strong></div>
<ul style="color: #333333; font-size: 16px; line-height: 24px;">
<li><span style="font-family: Verdana, sans-serif;">1 cup whole wheat flour</span></li>
<li><span style="font-family: Verdana, sans-serif;">1 cup rolled oats</span></li>
<li><span style="font-family: Verdana, sans-serif;">1/2 cup Stevia</span></li>
<li><span style="font-family: Verdana, sans-serif;">2 teaspoons baking powder</span></li>
<li><span style="font-family: Verdana, sans-serif;">1 teaspoon baking soda</span></li>
<li><span style="font-family: Verdana, sans-serif;">1/2 teaspoon salt</span></li>
<li><span style="font-family: Verdana, sans-serif;">1 egg</span></li>
<li><span style="font-family: Verdana, sans-serif;">3/4 cup milk</span></li>
<li><span style="font-family: Verdana, sans-serif;">1/3 cup coconut oil</span></li>
<li><span style="font-family: Verdana, sans-serif;">1 1/2 cups mashed bananas</span></li>
<li><span style="font-family: Verdana, sans-serif;">1/2 cup chopped walnuts</span></li>
</ul>
<div style="color: #333333; font-size: 16px; line-height: 24px;">
<strong><span style="font-family: Verdana, sans-serif;">Directions:</span></strong></div>
<ol style="color: #333333; font-size: 16px; line-height: 24px;">
<li><span style="font-family: Verdana, sans-serif;">Combine flour, oats, Stevia, baking powder, soda, and salt.</span></li>
<li><span style="font-family: Verdana, sans-serif;">In a large bowl, beat the egg lightly. Stir in the milk, and oil Add the mashed banana and walnuts, and combine thoroughly.</span></li>
<li><span style="font-family: Verdana, sans-serif;">Stir the flour mixture into the banana mixture until just combined.</span></li>
<li><span style="font-family: Verdana, sans-serif;">Line a 12-cup muffin tin with paper bake cups, and divide the batter among them.</span></li>
<li><span style="font-family: Verdana, sans-serif;">Bake at 375 degrees F for 20-25 minutes.</span></li>
</ol>
<div style="color: #333333; font-size: 16px; line-height: 24px;">
<div style="text-align: center;">
<a data-mce-href="http://hiit-blog.dailyhiit.com/wp-content/uploads/2015/03/5add1a5491573df590b3fd0571e0cbe810.jpg" href="http://hiit-blog.dailyhiit.com/wp-content/uploads/2015/03/5add1a5491573df590b3fd0571e0cbe810.jpg"><span style="font-family: Verdana, sans-serif;"><img alt="5add1a5491573df590b3fd0571e0cbe8" class="alignnone size-full wp-image-71114" data-mce-src="http://hiit-blog.dailyhiit.com/wp-content/uploads/2015/03/5add1a5491573df590b3fd0571e0cbe810.jpg" src="http://hiit-blog.dailyhiit.com/wp-content/uploads/2015/03/5add1a5491573df590b3fd0571e0cbe810.jpg" height="400" width="300" /></span></a></div>
</div>
<div style="color: #333333; font-size: 16px; line-height: 24px;">
<strong><span style="font-family: Verdana, sans-serif;">Mid-Morning Snack: Greek Yogurt topped with Berries</span></strong><br />
<span style="font-family: Verdana, sans-serif;">Greek yogurt is perfect for upping your calcium intake during the week of your period. It can be a great idea since calcium is known for reducing muscle cramps within your body altogether.</span></div>
<div style="color: #333333; font-size: 16px; line-height: 24px;">
<span style="font-family: Verdana, sans-serif;">Berries are packed with anti-oxidants and promote overall wellness.</span><br />
<div style="text-align: center;">
<img src="http://teamfitbody.com/wp-content/uploads/2012/11/Greek-yogurt-berries.png" /></div>
</div>
<div style="color: #333333; font-size: 16px; line-height: 24px;">
<strong><span style="font-family: Verdana, sans-serif;">Lunch: Salmon & Spinach Salad</span></strong><br />
<span style="font-family: Verdana, sans-serif;">Salmon is great for PMS symptoms due to the concentrated amounts of Omega-3 fatty acids that has been known to relax your muscles thus decreasing the severity of your period cramps.</span></div>
<div style="color: #333333; font-size: 16px; line-height: 24px;">
<span style="font-family: Verdana, sans-serif;">Spinach is also wonderful to eat while on your period due to its high iron content. While you are menstrating, you need a little extra iron.</span></div>
<div style="color: #333333; font-size: 16px; line-height: 24px;">
<strong><span style="font-family: Verdana, sans-serif;">Ingredients:</span></strong></div>
<ul style="color: #333333; font-size: 16px; line-height: 24px;">
<li><span style="font-family: Verdana, sans-serif;">4 salmon filets</span></li>
<li><span style="font-family: Verdana, sans-serif;">1 lemon, juiced</span></li>
<li><span style="font-family: Verdana, sans-serif;">1 tbsp garlic powder</span></li>
<li><span style="font-family: Verdana, sans-serif;">2 tsp dill</span></li>
<li><span style="font-family: Verdana, sans-serif;">1 tsp basil</span></li>
<li><span style="font-family: Verdana, sans-serif;">2 tbsp melted butter</span></li>
<li><span style="font-family: Verdana, sans-serif;">salt/pepper to taste</span></li>
<li><span style="font-family: Verdana, sans-serif;">1 bag of spinach leaves</span></li>
</ul>
<div style="color: #333333; font-size: 16px; line-height: 24px;">
<strong><span style="font-family: Verdana, sans-serif;">Directions:</span></strong></div>
<ol style="color: #333333; font-size: 16px; line-height: 24px;">
<li><span style="font-family: Verdana, sans-serif;">Preheat oven to 375 degrees F.</span></li>
<li><span style="font-family: Verdana, sans-serif;">In a baking pan, arrange the salmon filets. Salt/pepper each filet evenly, to taste.</span></li>
<li><span style="font-family: Verdana, sans-serif;">In a small bowl, whisk together melted butter, lemon juice, garlic powder, dill, and basil.</span></li>
<li><span style="font-family: Verdana, sans-serif;">Pour lemon butter mixture over the filets and bake for 20 minutes.</span></li>
<li><span style="font-family: Verdana, sans-serif;">Top each salmon filet on a bed of spinach leaves.</span></li>
</ol>
<div style="color: #333333; font-size: 16px; line-height: 24px;">
</div>
<div style="color: #333333; font-size: 16px; line-height: 24px;">
<div style="text-align: center;">
<a data-mce-href="http://hiit-blog.dailyhiit.com/wp-content/uploads/2015/03/5add1a5491573df590b3fd0571e0cbe812.jpg" href="http://hiit-blog.dailyhiit.com/wp-content/uploads/2015/03/5add1a5491573df590b3fd0571e0cbe812.jpg"><span style="font-family: Verdana, sans-serif;"><img alt="5add1a5491573df590b3fd0571e0cbe8" class="alignnone size-full wp-image-71116" data-mce-src="http://hiit-blog.dailyhiit.com/wp-content/uploads/2015/03/5add1a5491573df590b3fd0571e0cbe812.jpg" src="http://hiit-blog.dailyhiit.com/wp-content/uploads/2015/03/5add1a5491573df590b3fd0571e0cbe812.jpg" height="300" width="300" /></span></a></div>
</div>
<div style="color: #333333; font-size: 16px; line-height: 24px;">
<strong><span style="font-family: Verdana, sans-serif;">Mid-Afternoon Snack: Whole Grain Crackers with Cheese</span></strong><br />
<span style="font-family: Verdana, sans-serif;">Whole grains are great for you to snack on during your period because they keep you feeling full, which prevents overeating while your hormones are leaving you craving everything in sight!</span></div>
<div style="color: #333333; font-size: 16px; line-height: 24px;">
<span style="font-family: Verdana, sans-serif;">Cheese is great as well since it is high in calcium, which reduces muscle cramping.</span><br />
<div style="text-align: center;">
<img height="308" src="https://purehealth4life.files.wordpress.com/2012/06/cheesecrackers.jpg" width="320" /></div>
</div>
<div style="color: #333333; font-size: 16px; line-height: 24px;">
<strong><span style="font-family: Verdana, sans-serif;">Dinner: Bean & Beef Stew</span></strong><br />
<span style="font-family: Verdana, sans-serif;">Red meat is a must for when you are menstrating due to the high levels of iron.</span></div>
<div style="color: #333333; font-size: 16px; line-height: 24px;">
<span style="font-family: Verdana, sans-serif;">Beans are also a great source of iron, but should be eaten in moderation as they could cause gas which leads to more bloating!</span></div>
<div style="color: #333333; font-size: 16px; line-height: 24px;">
<strong><span style="font-family: Verdana, sans-serif;">Ingredients:</span></strong></div>
<ul style="color: #333333; font-size: 16px; line-height: 24px;">
<li><span style="font-family: Verdana, sans-serif;">2 lbs gound sirloin beef</span></li>
<li><span style="font-family: Verdana, sans-serif;">2 onions, diced</span></li>
<li><span style="font-family: Verdana, sans-serif;">2 red bell peppers, diced</span></li>
<li><span style="font-family: Verdana, sans-serif;">2 tablespoons minced garlic</span></li>
<li><span style="font-family: Verdana, sans-serif;">3 (14.5 ounce) cans diced tomatoes with green chile peppers</span></li>
<li><span style="font-family: Verdana, sans-serif;">1 (15 ounce) can kidney beans, rinsed and drained</span></li>
<li><span style="font-family: Verdana, sans-serif;">1 (15 ounce) can black beans, rinsed and drained</span></li>
<li><span style="font-family: Verdana, sans-serif;">1 1/2 cups beef broth</span></li>
<li><span style="font-family: Verdana, sans-serif;">2 teaspoons chili powder</span></li>
<li><span style="font-family: Verdana, sans-serif;">1 teaspoon dried basil</span></li>
<li><span style="font-family: Verdana, sans-serif;">1 teaspoon ground cumin</span></li>
<li><span style="font-family: Verdana, sans-serif;">1 bag frozen okra</span></li>
<li><span style="font-family: Verdana, sans-serif;">1 bag frozen corn</span></li>
<li><span style="font-family: Verdana, sans-serif;">1 bag frozen sliced carrots</span></li>
<li><span style="font-family: Verdana, sans-serif;">salt/pepper to taste</span></li>
</ul>
<div style="color: #333333; font-size: 16px; line-height: 24px;">
<strong><span style="font-family: Verdana, sans-serif;">Directions:</span></strong></div>
<ol style="color: #333333; font-size: 16px; line-height: 24px;">
<li><span style="font-family: Verdana, sans-serif;">Heat large pot over medium-high and add beef-cook until browned.</span></li>
<li><span style="font-family: Verdana, sans-serif;">Add onions, red bell peppers, and garlic to beef; cook and stir until onion is slightly tender, about 10 minutes.</span></li>
<li><span style="font-family: Verdana, sans-serif;">Stir in tomatoes with green chile peppers, kidney beans, black beans, beef broth, chili powder, basil, and cumin into the beef mixture.</span></li>
<li><span style="font-family: Verdana, sans-serif;">Bring mixture to a boil, reduce heat to medium-low, cover the pot, and simmer, stirring every 15 minutes.</span></li>
<li><span style="font-family: Verdana, sans-serif;">Stir edamame, corn, and carrots into stew; cook until heated through, about 5 minutes.</span></li>
</ol>
<div style="color: #333333; font-size: 16px; line-height: 24px;">
</div>
<div style="color: #333333; font-size: 16px; line-height: 24px;">
</div>
<div style="color: #333333; font-size: 16px; line-height: 24px;">
<div style="text-align: center;">
<a data-mce-href="http://hiit-blog.dailyhiit.com/wp-content/uploads/2015/03/5add1a5491573df590b3fd0571e0cbe813.jpg" href="http://hiit-blog.dailyhiit.com/wp-content/uploads/2015/03/5add1a5491573df590b3fd0571e0cbe813.jpg"><span style="font-family: Verdana, sans-serif;"><img alt="5add1a5491573df590b3fd0571e0cbe8" class="alignnone size-full wp-image-71117" data-mce-src="http://hiit-blog.dailyhiit.com/wp-content/uploads/2015/03/5add1a5491573df590b3fd0571e0cbe813.jpg" src="http://hiit-blog.dailyhiit.com/wp-content/uploads/2015/03/5add1a5491573df590b3fd0571e0cbe813.jpg" height="300" width="400" /></span></a></div>
</div>
siahttp://www.blogger.com/profile/03987923951073766315noreply@blogger.com0tag:blogger.com,1999:blog-5606863781879331019.post-63560490443319541542015-09-02T07:08:00.001-05:002016-02-20T07:34:57.626-06:00Yes, You Can Eat After 7PM!<div style="text-align: center;">
<img height="400" src="https://scontent-dfw1-1.xx.fbcdn.net/hphotos-xtf1/v/t1.0-9/10154068_787010408086825_7611099856963154106_n.jpg?oh=308bfa69b00d1770b2c57527d9fe350d&oe=56690B11" width="300" /></div>
<span style="font-family: "verdana" , sans-serif;">When I was newer to the world of health & fitness, I would always hear the same damn thing:</span><br />
<span style="font-family: "verdana" , sans-serif;"><br /></span>
<span style="font-family: "verdana" , sans-serif;"><i><b>"Do not eat after 7p.m. or late at night because this will cause unwanted weight gain."</b></i></span><br />
<span style="font-family: "verdana" , sans-serif;"><i><b><br /></b></i></span>
<span style="font-family: "verdana" , sans-serif;">I am pretty sure that you might have heard this too, along with limiting your carbs right before you get to bedtime. But I am so happy to tell you that this is a very common misconception and, quite frankly, a big fat MYTH!</span><br />
<span style="font-family: "verdana" , sans-serif;"><br /></span>
<span style="font-family: "verdana" , sans-serif;"></span><br />
<span style="font-family: "verdana" , sans-serif;">Our bodies need fuel <b>constantly</b>, not just when we are awake. When we're sleeping, our bodies are burning calories to circulate blood, assist with lung functioning, and fuel our brains. </span><br />
<div style="text-align: center;">
<img src="https://inmyskinnygenes.files.wordpress.com/2012/11/cals.jpg" /></div>
<span style="font-family: "verdana" , sans-serif;">To make things even better, studies </span><span style="font-family: "verdana" , sans-serif;">consistently show that night time eating does <b>not </b>actually cause weight gain... if you stay within your body's daily caloric needs. Meaning, if you burn more calories than you consume, then you are GOLDEN!</span><br />
<span style="font-family: "verdana" , sans-serif;"><br /></span>
<span style="font-family: "verdana" , sans-serif;">Every night, if I am still hungry after dinner, I will literally eat a snack in bed-you can ask my husband! My go to late snack is always usually the same thing: a bowl of full fat Greek yogurt topped with granola and raw honey. It has a ton of protein which satisfies my belly throughout the night. </span><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiU4xR4RtuZlT9uJnH_mXEOPYCbwO8GMuEePiP-2DNZ2pMNRSV1nEHyB4S2BFjSgDPYRtA7M7UFYMfjGbpxscrSYZVIbNSpU7-dZIL19hnsMtzodnZMURKZGnnzhH7qBjAyLBFVwUbEWZU/s1600/1375209_436416979812838_248698683_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiU4xR4RtuZlT9uJnH_mXEOPYCbwO8GMuEePiP-2DNZ2pMNRSV1nEHyB4S2BFjSgDPYRtA7M7UFYMfjGbpxscrSYZVIbNSpU7-dZIL19hnsMtzodnZMURKZGnnzhH7qBjAyLBFVwUbEWZU/s400/1375209_436416979812838_248698683_n.jpg" width="400" /></a></div>
<span style="font-family: "verdana" , sans-serif;">But, don't get me wrong-<b>I still eat carbs</b> later at night if I am craving them! Why? Because there is nothing evil about having them at night! After all, calories are calories and it all works the same-regardless if you are asleep in your bed or running on your treadmill.</span><br />
<span style="font-family: "verdana" , sans-serif;"><br /></span>
<span style="font-family: "verdana" , sans-serif;">Now, where most people get into trouble is binging at night where too much of a calorie consumption happens. Maybe, you are so tired that you don't even notice the amount of calories that you are taking it. My advice? <b>EAT A BEDTIME SNACK.</b> One that is filled with protein and complex carbs. Make a little snack "emergency kit" to keep in your fridge just in case you want a little something more after bedtime!</span><br />
<div style="text-align: center;">
<br /></div>
<div>
<span style="font-family: "verdana" , sans-serif;"><b>The bottom line:</b> Your body does not process food differently after it gets dark outside. Eating too many calories, regardless of the time of day in which you do so, can lead to weight gain. It all comes down to balancing calories in with calories out with calorie counting and exercising!</span></div>
siahttp://www.blogger.com/profile/03987923951073766315noreply@blogger.com0tag:blogger.com,1999:blog-5606863781879331019.post-91860919634264807052015-08-30T12:41:00.000-05:002015-09-21T18:29:11.613-05:00My New Favorite Fitness Accessories!<span style="font-family: Verdana, sans-serif;"><i>Ever have to stop during a workout to put your hair up? </i></span><br />
<span style="font-family: Verdana, sans-serif;"><i>Are you tired of your bangs falling into your face?</i></span><br />
<span style="font-family: Verdana, sans-serif;"><b>HOW ANNOYING, right?</b></span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">Being a SUPER curly haired girl, my hair can be a bit tough to manage during my workouts. I have been using bobby pins lately, but I seem to lose more than I can stand. </span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">My friend Julie Condry from <a href="http://fitchicheadbands.com/" target="_blank">Fit Chic Headbands</a> sent me a few fitness headbands to wear during my workouts to see how it felt. </span><br />
<div style="text-align: center;">
<img src="http://cdn.shopify.com/s/files/1/0518/4177/files/Family_2_large.jpg?530" /></div>
<span style="font-family: Verdana, sans-serif;">Julie started her fitness journey back in 2007 after her son was diagnosed with Autism. It was her way of dealing and coping with the stress. She was searching for a headband that would not only be functional, but would also look great. After coming up with a design, her mother sewed a few for her. People were constantly asking her where she got it and suddenly Julie had the idea to start marketing them to stores. This could be a way to earn extra money to pay for the expensive speech and occupational therapy that Cole needed and allow her the flexibility to stay home with her boys.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">I was sent 3 of her amazing headbands and a Fit Belt, as shown below.</span><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrWlzuorKv-XnizVebCCTTeHCtyzUFvMe_jKEoEoYIaL-8vk4KCErkIUipKYcJodY55jxCKyx3GKd5rjnGAOsS0IOE2W3t_ZuybpWjC6nc5X-tchYTgW7jA-P0UI2NF0s5FwgmTijiUXQ/s1600/IMG_5292.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrWlzuorKv-XnizVebCCTTeHCtyzUFvMe_jKEoEoYIaL-8vk4KCErkIUipKYcJodY55jxCKyx3GKd5rjnGAOsS0IOE2W3t_ZuybpWjC6nc5X-tchYTgW7jA-P0UI2NF0s5FwgmTijiUXQ/s400/IMG_5292.JPG" width="400" /></a></div>
<span style="font-family: Verdana, sans-serif;">First, off the headbands were <b>great quality</b>-nothing cheaply made or thrown together. The headbands are made of a <b>soft, stretchy fabric</b> that actually did NOT give me a headache! I absolutely loved them because they did <b>stay in place</b> during my workout while most bands tend to fall or slip off completely.</span><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPy4mk2m8rxjIzSZyFfq2yn8adMZ0mSr632t99mHFGev8nNBsllSmrwbJEU0hyphenhyphenQYJADrDUDd5ki1hkJXB-WHFf9Z5p21AdUn7s-PCYZKRu1BDJ9xzLDWHFv69kOALMMPBmfouGDdHYuVE/s1600/IMG_5295.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPy4mk2m8rxjIzSZyFfq2yn8adMZ0mSr632t99mHFGev8nNBsllSmrwbJEU0hyphenhyphenQYJADrDUDd5ki1hkJXB-WHFf9Z5p21AdUn7s-PCYZKRu1BDJ9xzLDWHFv69kOALMMPBmfouGDdHYuVE/s400/IMG_5295.JPG" width="400" /></a></div>
<span style="font-family: Verdana, sans-serif;">Other than being absolutely cute and comfy to wear, the headbands did their job and kept my curls out of my face so I could workout in peace! I wore one to the grocery store yesterday and even got a compliment-so they are not JUST for the gym, ladies!</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">On to the Fit Belt! This thing is very similar to the Flip Belt that you see on some people, and I actually own a Flip Belt too, BUT I will tell you something-I liked THIS belt a lot better than my Flip Belt. <b>First off,</b> the patterns to choose from are adorable. <b>Second of all,</b> it clips in the back. <b>Third of all, </b>you can adjust the comfort easily. </span><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2-O2zthPBTz9Fokg_Vjt8PQhYT4XhFit0NRzo0t0snvO66E-jxoxLpKaquLPhkBeAN-jR53NopUuajoikLjLZ8VpSX4kY_CdhGYbhGBYreYODGXZvzbk_eywKOMgai6w_I112_8sTsUs/s1600/IMG_5285.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="343" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2-O2zthPBTz9Fokg_Vjt8PQhYT4XhFit0NRzo0t0snvO66E-jxoxLpKaquLPhkBeAN-jR53NopUuajoikLjLZ8VpSX4kY_CdhGYbhGBYreYODGXZvzbk_eywKOMgai6w_I112_8sTsUs/s400/IMG_5285.JPG" width="400" /></a></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: Verdana, sans-serif;">Why use a Fit Belt? Well, are you wanting to go on an outdoor jog and hate holding onto your keys? This will be your best friend.</span></div>
<span style="font-family: Verdana, sans-serif;">Also, if you are at the gym and need something to hold your phone as your iPod plays and you're listening to music, this will be your best friend.</span><br />
<span style="font-family: Verdana, sans-serif;">Same thing with credit cards, IDs, gym passes-ETC! It holds EVERYTHING!</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">I will actually be taking my belt to Disney with me next month.</span><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgn6-Q_oNVGH5KsckkCaVuS5M8N4Xt4Nkvdktep4kmX3l-vT6t4GxZyt3JyOAngVyBPteKi1xeln4DN9VGxftS6v_ulKpzzdOtrBYQ6ZpqbyyJGA27dibmOCL1h4Xe7T5_FpGMqDBNEPHI/s1600/IMG_5296.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgn6-Q_oNVGH5KsckkCaVuS5M8N4Xt4Nkvdktep4kmX3l-vT6t4GxZyt3JyOAngVyBPteKi1xeln4DN9VGxftS6v_ulKpzzdOtrBYQ6ZpqbyyJGA27dibmOCL1h4Xe7T5_FpGMqDBNEPHI/s400/IMG_5296.JPG" width="400" /></a></div>
<div style="text-align: center;">
<span style="font-family: Verdana, sans-serif; font-size: x-small;">(I am wearing the <a href="http://fitchicheadbands.com/collections/new-items/products/fit-belt-paige" target="_blank">Fit Belt in Paige</a>.)</span></div>
<span style="font-family: Verdana, sans-serif;"><br /></span><span style="font-family: Verdana, sans-serif;">And before I forget to tell you.. Love cute headbands for your baby? They even offer <a href="http://fitchicheadbands.com/collections/fit-kid-headbands" target="_blank">headbands for kids!!</a></span><br />
<div style="text-align: center;">
<img alt="Instagram media fitchicheadbands - Sweet Caroline came to visit today! thank you @aliciadewar !! #fitchicheadbands #mademyday #dallasmarket" height="320" src="https://scontent.cdninstagram.com/hphotos-xaf1/t51.2885-15/e15/11376034_1651604868403324_1609749390_n.jpg" width="320" /><br />
<br />
<div style="text-align: center;">
<span style="color: #e06666; font-family: Verdana, sans-serif;"><b><u>GET 20% OFF OF YOUR ORDER USING CODE FIT MOMMY AT CHECKOUT!</u></b></span></div>
</div>
<br />
<span style="font-family: Verdana, sans-serif;">Fit Chic Headbands have been featured in NBC's The List, In Touch Magazine, and can now be purchased in over 300 stores across the nation. All of the headbands are handmade with LOVE in Oklahoma.</span><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-RX2XIXurlwpC53nweRWkdkXei6laAOxbBe4LdzvpNxD6rU0oOXzC4k1yvQDvZ2e3INM5TwJdyYBtsIrUVZMiV3xV2oQmA6CRLzWrLg73bp-QXy8souEgGvvyQkq_4qSMb7shYsKdADE/s1600/IMG_5293.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-RX2XIXurlwpC53nweRWkdkXei6laAOxbBe4LdzvpNxD6rU0oOXzC4k1yvQDvZ2e3INM5TwJdyYBtsIrUVZMiV3xV2oQmA6CRLzWrLg73bp-QXy8souEgGvvyQkq_4qSMb7shYsKdADE/s400/IMG_5293.JPG" width="400" /></a></div>
<span style="font-family: Verdana, sans-serif;"><b>Be sure to follow Fit Chic Headbands on <a href="https://instagram.com/fitchicheadbands/" target="_blank">Instagram</a> and <a href="https://www.facebook.com/pages/Fit-Chic-Headbands/163940070337691?fref=ts" target="_blank">Facebook</a> for the latest arrivals and sales!</b></span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;"><i>Disclaimer: I was given Fit Chic Accessories to test, at no cost. All opinions are my own.</i></span>siahttp://www.blogger.com/profile/03987923951073766315noreply@blogger.com0tag:blogger.com,1999:blog-5606863781879331019.post-59519749270645918162015-08-27T07:40:00.004-05:002016-02-21T11:02:46.649-06:004 Ways to Stay Accountable for Weightloss<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyRSNg3XM91VQ81Yfhp1zd9kP6fDoWw7IVpkzbQDZ_dCepsI5E_PatHLKM0jXFLbPTeJQmduk70YggRxXpDYD00OsKr6xdwa7kLEFRf0hvi1y-cAlwDNvLec7F-pdtyAzSLFFShDRp8PE/s1600/1375209_436416979812838_248698683_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyRSNg3XM91VQ81Yfhp1zd9kP6fDoWw7IVpkzbQDZ_dCepsI5E_PatHLKM0jXFLbPTeJQmduk70YggRxXpDYD00OsKr6xdwa7kLEFRf0hvi1y-cAlwDNvLec7F-pdtyAzSLFFShDRp8PE/s400/1375209_436416979812838_248698683_n.jpg" width="300" /></a></div>
<span style="font-family: "verdana" , sans-serif;">One of the most common questions that I get is how to stay motivated and, once motivated, how to stay ACCOUNTABLE. </span><br />
<span style="font-family: "verdana" , sans-serif;"><br /></span>
<span style="font-family: "verdana" , sans-serif;">You think finding motivation is hard, but, boy OH BOY-holding yourself responsible is the other part to the equation of keeping on the right track.</span><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjawjmNPJ-8C-PbOwKgSzYDiMa9z_12sNyk0WQ-B73I3g7LWmLyKWWxpoK0_RaWoKwP3uknAzfzYHA2pA2oOc68BReYw0EtJJN2lkk_MALJO7gTaYiZqIEkYAtKg5WVV0mezDDOX2hC0y4/s1600/253595_370349096419627_516186475_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjawjmNPJ-8C-PbOwKgSzYDiMa9z_12sNyk0WQ-B73I3g7LWmLyKWWxpoK0_RaWoKwP3uknAzfzYHA2pA2oOc68BReYw0EtJJN2lkk_MALJO7gTaYiZqIEkYAtKg5WVV0mezDDOX2hC0y4/s400/253595_370349096419627_516186475_n.jpg" width="400" /></a></div>
<span style="font-family: "verdana" , sans-serif;"><b>I managed to do it when I had the whole world against me:</b></span><br />
<br />
<ul>
<li><span style="font-family: "verdana" , sans-serif;">I was working as a nurse with little time to eat, much less eat healthy. </span></li>
<li><span style="font-family: "verdana" , sans-serif;">I was married to an unhealthy man who did not have ANY interest in getting healthier. </span></li>
<li><span style="font-family: "verdana" , sans-serif;">My family never taught me principles of healthy eating or working out so I had NO clue where to start!</span></li>
</ul>
<div>
<span style="font-family: "verdana" , sans-serif;">But I DID IT! And I wanna share with you what helped me!</span></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfOI_iscvkl6DugOuwAMD0-yM2eD55-5z0U98BZEqqeTdl0HioqhKiU3C-ttsmdFOvEWQr5Hhr4iF7Nr-B0Dyj4Y7U-Q98b7uDinL4BRaeyXP_QEFCBnr1vGm7v2TmJBffhVqlw3R4tOY/s1600/Downloads10.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="450" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfOI_iscvkl6DugOuwAMD0-yM2eD55-5z0U98BZEqqeTdl0HioqhKiU3C-ttsmdFOvEWQr5Hhr4iF7Nr-B0Dyj4Y7U-Q98b7uDinL4BRaeyXP_QEFCBnr1vGm7v2TmJBffhVqlw3R4tOY/s640/Downloads10.jpg" width="640" /></a></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;"><b>Here are 4 ways that I held myself accountable for losing 45lbs!</b></span></div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<span style="font-family: "verdana" , sans-serif;"><b>1. Create a blog or keep a journal. </b>When I began my weightloss journey back in 2010, I created a blog called "1 Fit Chick." I used this blog to document my meals, workouts, and as a motivational tool to keep going-even on days when I felt like tucking into a greasy Whopper or skipping a workout. Eventually, within 9 months, I dropped 45 lbs and stayed accountable. By blogging, I also made lots of friends and got to follow people on similar journeys such as mine! It was also fun posting monthly photos and updates of my weightloss progress because there were people who were waiting to see them! Not a typer? Use a journal and write what you eat and your workouts in it everyday! Measure yourself and write down those measurements, too. Then compare monthly!</span><br />
<div style="text-align: center;">
<img src="http://static.communitytable.parade.com/wp-content/uploads/2013/05/weightloss-ftr.jpg" height="250" width="400" /></div>
<span style="font-family: "verdana" , sans-serif;"><b>2. Make a motivation board or collage. </b>Creating a motivational board or collage is a great tool to keep you accountable because when you have something to physically LOOK AT, it really adds fuel to your day. I remember not only creating a board, but I also had my favorite fitness role model saved as the background of my laptop. That person is none other than the amazing Jamie Eason! If you choose to make a board, put up your favorite motivational fitness sayings. Don't know of any? Take a browse through Pinterest and find some! Also include photos of your favorite fitness models and what you aspire to look like. Take a moment each morning as you sip your coffee (or tea) and meditate your way to your goals!</span><br />
<div style="text-align: center;">
<img height="300" src="https://2.bp.blogspot.com/-WMiRV6Gaub4/Ui43VxMX-0I/AAAAAAAABpQ/2sX2uqDUH5Y/s400/0820a8a0a99de2b616769f686767a528+(1).jpg" width="400" /></div>
<span style="font-family: "verdana" , sans-serif;"><b>3. Find a partner or support group. </b>A partner can hold you accountable more than you know. When I was losing my weight, I honestly had nobody. My husband (now ex-husband) at the time was unhealthy as possible and kept the fridge stocked with sodas and chips. Luckily, today, there are a TON of FREE weightloss challenge groups on Facebook than there were back in 2010 that you can use to really hold you reponsible on your road to fitness. I wish more of these free groups were around a few years ago! I love thinking of my blog being a motivational tool to help you guys stay accountable to reaching your dreams-or at least I HOPE it helps :)</span><br />
<div style="text-align: center;">
<img src="https://s-media-cache-ak0.pinimg.com/736x/ed/06/cd/ed06cd21eb66e9d6b0b783d2578a8e10.jpg" /></div>
<span style="font-family: "verdana" , sans-serif;"><b>4. Reward yourself for every 5 or 10 pounds lost. </b>This is very important-you have GOT to make fitness FUN! For every ten pounds I dropped, I did something fun. The one time, I got my nose pierced. Another time, my belly button pierced (because my belly actually started looking FLAT!), and then the next couple times I bought a new pair of Silver jeans and clothing from Buckle in my NEW size! It is essential to spoil yourself! However, if this is not your thing, you could look into doing a workout tip jar. Each time you complete a workout, you add money to the jar. At the end of your weightloss, go get something nice!</span><br />
<div style="text-align: center;">
<img src="http://cdnpix.com/show/imgs/584734bef0f7dbe021f9759a0a1cf7e0.jpg" height="343" width="400" /></div>
<span style="font-family: "verdana" , sans-serif;">No matter how you choose to stay accountable, make sure you do the very best that you can in order to not lose sight of your main goal: <b>living a happier and healthier life.</b></span><br />
<span style="font-family: "verdana" , sans-serif;"><b><br /></b></span>
<br />
<div style="color: #333333; line-height: 24px;">
<span style="font-family: "verdana" , sans-serif; font-size: large;"><b><i>Want to build a better body in just 12 weeks?</i> </b></span><br />
<div style="font-size: 16px;">
<span style="font-family: "verdana" , sans-serif;"><b>Check out my Fit Mommy Workout Bundle!</b></span></div>
</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgVvhdkbc-88FY-RF0QSgFsuGUp-e4Ug96_XcZUX31np7s3ibSX_Px2ScrCSPIFJuT2YBqqOI1Cf4u65PQIaKhHgu1EaKA-ht3lrXXREPI2dcdBffO9gSksdlY4Gjswdz6nnlc66sFxsM/s1600/Collages1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><b><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgVvhdkbc-88FY-RF0QSgFsuGUp-e4Ug96_XcZUX31np7s3ibSX_Px2ScrCSPIFJuT2YBqqOI1Cf4u65PQIaKhHgu1EaKA-ht3lrXXREPI2dcdBffO9gSksdlY4Gjswdz6nnlc66sFxsM/s400/Collages1.jpg" width="315" /></b></a></div>
<div class="separator" style="clear: both; text-align: center;">
<a class="sellfy-buy-button" href="https://sellfy.com/p/vKki/" id="vKki">Buy now</a></div>
<div class="separator" style="clear: both;">
<span style="font-family: "verdana" , sans-serif;"><b>Bundle & Save BIG!</b></span></div>
<div class="separator" style="clear: both;">
<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
<div class="separator" style="clear: both;">
<span style="font-family: "verdana" , sans-serif;">In this bundle, you will receive:</span></div>
<div class="separator" style="clear: both;">
<span style="font-family: "verdana" , sans-serif;">-Butt & Thigh Blaster 4 Week Home Workout Program</span></div>
<div class="separator" style="clear: both;">
<span style="font-family: "verdana" , sans-serif;">-Armed & Fabulous 4 Week Home Program </span></div>
<div class="separator" style="clear: both;">
<span style="font-family: "verdana" , sans-serif;">-Ab & Core Attach 4 Week Home Program</span></div>
<div class="separator" style="clear: both;">
<span style="font-family: "verdana" , sans-serif;">-Eat Clean, Get Lean 4 Week Meal Plan</span></div>
<div class="separator" style="clear: both;">
<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
<div class="separator" style="clear: both;">
<span style="font-family: "verdana" , sans-serif;">All programs are bodyweight exercises only-NO GYM REQUIRED! You can simply do these at home within the comfort of your own home. </span></div>
<div class="separator" style="clear: both;">
<span style="font-family: "verdana" , sans-serif;">Features 4 weeks of high-resolution step-by-step pictures and an exercise directory.</span></div>
<div class="separator" style="clear: both;">
<span style="font-family: "verdana" , sans-serif; font-size: x-small;"><b>*The Armed & Fabulous program does require one set of dumbbells only.</b></span></div>
<div class="separator" style="clear: both;">
<span style="font-family: "verdana" , sans-serif;"><b><br /></b></span></div>
<div class="separator" style="clear: both;">
<span style="font-family: "verdana" , sans-serif;">Jumpstart your weightloss with this 4 week clean eating meal plan! With over 60 easy-to-make recipes, you are sure to enjoy the world of clean eating while losing those few extra pounds.</span></div>
<div class="separator" style="clear: both;">
<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
<div class="separator" style="clear: both;">
<span style="font-family: "verdana" , sans-serif;"><b style="font-style: italic;">"Can I do all 3 workout programs together?" </b>Absolutely! You can</span><span style="text-align: center;"><span style="font-family: "verdana" , sans-serif;"> actually alternate them and do your butt program one day, arms the next, and then abs. Then start over!</span></span></div>
<div class="separator" style="clear: both;">
<span style="text-align: center;"><span style="font-family: "verdana" , sans-serif; font-size: x-small;"><b><br /></b></span></span></div>
<div class="separator" style="clear: both;">
<span style="text-align: center;"><span style="font-family: "verdana" , sans-serif; font-size: x-small;"><b>*Separate programs are also available by <a href="https://sellfy.com/SiaAlexisCooper" target="_blank">clicking here</a>*</b></span></span></div>
siahttp://www.blogger.com/profile/03987923951073766315noreply@blogger.com0tag:blogger.com,1999:blog-5606863781879331019.post-64839426585613431472015-08-26T06:59:00.000-05:002015-11-22T05:06:47.658-06:00The Fitness Trend That Needs to STOP!<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0sUkJ0QkZOPcA7-6EIoJwEgVFGH8hKYvsfERsEKQEx8YJ4do1lP20t5ODKjtNOG9iQDwIy3YlgpyMV6m8cnbv-56h3hQbLFV6MKmOnm8g_P6PHKXRY9UA7zfqv2q-2vm6oYmOuU1FFAQ/s1600/guest-bloggers-wanted-logo.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0sUkJ0QkZOPcA7-6EIoJwEgVFGH8hKYvsfERsEKQEx8YJ4do1lP20t5ODKjtNOG9iQDwIy3YlgpyMV6m8cnbv-56h3hQbLFV6MKmOnm8g_P6PHKXRY9UA7zfqv2q-2vm6oYmOuU1FFAQ/s640/guest-bloggers-wanted-logo.jpg" width="640" /></a></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;">I have been asked a lot here lately about about<b> waist trainers</b>. I have spoken a ton on the topic of abdominal binding (immediately after birth), but some of you have asked what can be done in regards to binding your abdomen way down the road. </span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;">These new "things" get shoved into the media, receiving tons and tons of praise for helping women to "get their bodies back," but I want you to know more about this dirty little trend before you decide to invest in one.</span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;"><b>First things first:</b> postpartum girdles and waist trainers might have almost the same effect, but <u>they are NOT the same things.</u> <a href="http://fitmommydiaries.blogspot.com/2014/04/why-you-should-use-postpartum-girdle.html" target="_blank">You can read more about postpartum girdles and why you should wear one here. </a></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;"><b>Postpartum girdles</b> are made to be worn immediately after giving birth. They gently wrap around the waist, by velcro or hooks, to apply pressure in order to shrink your uterus back down to its original size (sometimes, even smaller) to get rid of that after birth tummy pooch. I have used a postpartum girdle and I love them! They are gentle, yet effective, but sometimes are annoying since you are constantly wearing something around your stomach. I strapped mine off at the hospital right after delivery and woke up with a flat stomach!</span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;"><b>Waist trainers</b> are devices similar to corsets (used back in the 1800s) in which you literally have to suck in your tummy and pull the strings as tight as they can go in order to "reshape" your waist, muscles, and bone structure. They are uncomfortable, but also dangerous to your health. But mind you, there is no way to "train your waist" as your waist is no longer "growing." This also does not help with "fat-loss" as it likes to claim. Also, when you stop wearing the trainer, you will most likely return to the way that you were. <i>Who really wants to wear a corset for the rest of their lives?</i> <b>Not me!</b></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_WSsertQJvoykdtdX2pbHnPizwJv2ZfGEM3D_RG4CtrKWiltV4kQ4jmDY0N_HEerCmqpa7fGe7ZG5cxDQaORoinPlwpfVd5rYpvU0EHTlIFptuaMp-JD67eg0oteG9PD_ZUMMD9z49to/s1600/guest-bloggers-wanted-logo.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="424" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_WSsertQJvoykdtdX2pbHnPizwJv2ZfGEM3D_RG4CtrKWiltV4kQ4jmDY0N_HEerCmqpa7fGe7ZG5cxDQaORoinPlwpfVd5rYpvU0EHTlIFptuaMp-JD67eg0oteG9PD_ZUMMD9z49to/s640/guest-bloggers-wanted-logo.jpg" width="640" /></a></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;">Ever since Kim Kardashian had revealed on Instagram that she "SWORE BY" waist trainers, people have been flocking to buy their own. Other celebrities soon followed suit such as Snookie, Amber Rose, Jessica Alba, and even Kardashian sister Khloe. Please know that these ladies are paid to promote-for all we know, they could put it on for a photo and take it right on off!</span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;"><b>So, do they work? </b>Temporarily, yes, they could. Think of it as if you place your thumb onto your thigh and hold it down hard for a minute or two, it leaves a dent, right? And then <b>BOOM</b>-its back to normal-this is how the waist trainers work. They offer false hopes for a smaller tummy and often lead to much discomfort. It's almost like the thought of using diet pills-that magic and easy, one-stop fix to losing weight without putting in any of the hard work that is required. <u>Its just not gonna happen, ladies!</u></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhex4U9LsA6V1Ym8QA2r-7fVVaTCTgEuV5argyjZwYMBIOQmespkSs-n6awwfJss5cKEXPpndMlOnIl73tewC1oYuramzs7dEvMqyRc0-mBNh2F-3kHYMQzF7d-5kHY7Z0OHjI-AFp6wFU/s1600/guest-bloggers-wanted-logo.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="316" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhex4U9LsA6V1Ym8QA2r-7fVVaTCTgEuV5argyjZwYMBIOQmespkSs-n6awwfJss5cKEXPpndMlOnIl73tewC1oYuramzs7dEvMqyRc0-mBNh2F-3kHYMQzF7d-5kHY7Z0OHjI-AFp6wFU/s400/guest-bloggers-wanted-logo.jpg" width="400" /></a></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;"><b>But, how are they danerous exactly? </b>If the waist trainer it too tight (which most of them are) and worn for a long period of time, it can:</span></div>
<div class="separator" style="clear: both; text-align: left;">
</div>
<ul>
<li><span style="font-family: "verdana" , sans-serif;">restrict your mobility because you cannot bend your body.</span></li>
<li><span style="font-family: "verdana" , sans-serif;">interferes with breathing by restricting your ability to take full, deep breaths. </span></li>
<li><span style="font-family: "verdana" , sans-serif;">cause back acne from the tight apparatus and extra sweat.</span></li>
<li><span style="font-family: "verdana" , sans-serif;">cause reflux because your stomach might get pushed up beyond the diaphragm</span></li>
<li><span style="font-family: "verdana" , sans-serif;">weaken your core and back muscles from being in a constant, fixed state which also can cause poor posture which will make your tummy pooch out more!</span></li>
<li><span style="font-family: "verdana" , sans-serif;">potentially crack, bruise, or harm your ribcage.</span></li>
</ul>
<div>
<span style="font-family: "verdana" , sans-serif;"><b>My honest opinion on waist training: </b>Skip it and save your money! I got abs without the use of a waist trainer and so can you. It won't happen overnight, but it is possible! If your tummy is your specific area of issue, you are going to LOVE my <a href="https://sellfy.com/p/xSLE/" target="_blank">Core & Ab Attack program</a> that strengthens those deep core muscles from the inside out. If you still feel like giving waist training a try, please do so at your own risk!</span></div>
<div>
<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
<div>
<span style="font-family: "verdana" , sans-serif;"><b>The bottom line:</b></span></div>
<div>
<span style="font-family: "verdana" , sans-serif;">Waist trainers won’t have any lasting effect on waist size, shape, or appearance. They’ll make you look slimmer while you wear them, but you may have to put up with some discomfort—and maybe even some health risks—in return. </span></div>
<div>
<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
<div>
<span style="font-family: "verdana" , sans-serif;">Instead, build and train your core with core power exercises for a lasting flat tummy or get on a daily fitness and clean eating regimine to help decrease your overall body fat for a better, lasting appearance.</span></div>
<div>
<span style="font-family: "verdana" , sans-serif;"><b><br /></b></span></div>
<div>
<div style="color: #333333; line-height: 23.9999980926514px;">
<span style="font-family: "verdana" , sans-serif; font-size: large;"><b><i>Want to build a better body in just 12 weeks?</i> </b></span><br />
<div style="font-size: 16px;">
<span style="font-family: "verdana" , sans-serif;"><b>Check out my Fit Mommy Workout Bundle!</b></span></div>
</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgVvhdkbc-88FY-RF0QSgFsuGUp-e4Ug96_XcZUX31np7s3ibSX_Px2ScrCSPIFJuT2YBqqOI1Cf4u65PQIaKhHgu1EaKA-ht3lrXXREPI2dcdBffO9gSksdlY4Gjswdz6nnlc66sFxsM/s1600/Collages1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><b><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgVvhdkbc-88FY-RF0QSgFsuGUp-e4Ug96_XcZUX31np7s3ibSX_Px2ScrCSPIFJuT2YBqqOI1Cf4u65PQIaKhHgu1EaKA-ht3lrXXREPI2dcdBffO9gSksdlY4Gjswdz6nnlc66sFxsM/s400/Collages1.jpg" width="315" /></b></a></div>
<div class="separator" style="clear: both; text-align: center;">
<a class="sellfy-buy-button" href="https://sellfy.com/p/vKki/" id="vKki">Buy now</a></div>
<div class="separator" style="clear: both;">
<span style="font-family: "verdana" , sans-serif;"><b>Bundle & Save BIG!</b></span></div>
<div class="separator" style="clear: both;">
<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
<div class="separator" style="clear: both;">
<span style="font-family: "verdana" , sans-serif;">In this bundle, you will receive:</span></div>
<div class="separator" style="clear: both;">
<span style="font-family: "verdana" , sans-serif;">-Butt & Thigh Blaster 4 Week Home Workout Program</span></div>
<div class="separator" style="clear: both;">
<span style="font-family: "verdana" , sans-serif;">-Armed & Fabulous 4 Week Home Program </span></div>
<div class="separator" style="clear: both;">
<span style="font-family: "verdana" , sans-serif;">-Ab & Core Attach 4 Week Home Program</span></div>
<div class="separator" style="clear: both;">
<span style="font-family: "verdana" , sans-serif;">-Eat Clean, Get Lean 4 Week Meal Plan</span></div>
<div class="separator" style="clear: both;">
<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
<div class="separator" style="clear: both;">
<span style="font-family: "verdana" , sans-serif;">All programs are bodyweight exercises only-NO GYM REQUIRED! You can simply do these at home within the comfort of your own home. </span></div>
<div class="separator" style="clear: both;">
<span style="font-family: "verdana" , sans-serif;">Features 4 weeks of high-resolution step-by-step pictures and an exercise directory.</span></div>
<div class="separator" style="clear: both;">
<span style="font-family: "verdana" , sans-serif; font-size: x-small;"><b>*The Armed & Fabulous program does require one set of dumbbells only.</b></span></div>
<div class="separator" style="clear: both;">
<span style="font-family: "verdana" , sans-serif;"><b><br /></b></span></div>
<div class="separator" style="clear: both;">
<span style="font-family: "verdana" , sans-serif;">Jumpstart your weightloss with this 4 week clean eating meal plan! With over 60 easy-to-make recipes, you are sure to enjoy the world of clean eating while losing those few extra pounds.</span></div>
<div class="separator" style="clear: both;">
<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
<div class="separator" style="clear: both;">
<span style="font-family: "verdana" , sans-serif;"><b style="font-style: italic;">"Can I do all 3 workout programs together?" </b>Absolutely! You can</span><span style="text-align: center;"><span style="font-family: "verdana" , sans-serif;"> actually alternate them and do your butt program one day, arms the next, and then abs. Then start over!</span></span></div>
<div class="separator" style="clear: both;">
<span style="text-align: center;"><span style="font-family: "verdana" , sans-serif; font-size: x-small;"><b><br /></b></span></span></div>
<div class="separator" style="clear: both;">
<span style="text-align: center;"><span style="font-family: "verdana" , sans-serif; font-size: x-small;"><b>*Separate programs are also available by <a href="https://sellfy.com/SiaAlexisCooper" target="_blank">clicking here</a>*</b></span></span></div>
</div>
siahttp://www.blogger.com/profile/03987923951073766315noreply@blogger.com0tag:blogger.com,1999:blog-5606863781879331019.post-77868144039855435612015-08-23T13:22:00.002-05:002016-02-20T07:36:45.125-06:00How Lifting Weights Helps You Burn Fat, Not Bulk Up<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgm17rF-nrBJClquhyphenhypheni967AQegh8IGVvQikU5z876Xn1avrKsczLfD8GTM2Rh4qWx20hEUskZzGpTBi_LkeqAl9nQeryGTu0K2wsvoqCOWzNej6GGxOP5ElNxRV_sX76N92q9kvnaq6_Rw/s1600/2015-07-112.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgm17rF-nrBJClquhyphenhypheni967AQegh8IGVvQikU5z876Xn1avrKsczLfD8GTM2Rh4qWx20hEUskZzGpTBi_LkeqAl9nQeryGTu0K2wsvoqCOWzNej6GGxOP5ElNxRV_sX76N92q9kvnaq6_Rw/s640/2015-07-112.jpg" width="640" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<span style="font-family: "verdana" , sans-serif;">I cannot even begin to tell you how many times I have heard <i><b>"But won't lifting weights make me manly or bulky?"</b></i> from countless women who are new to the world of fitness.</span><br />
<div style="text-align: center;">
<img src="http://i2.kym-cdn.com/photos/images/newsfeed/000/408/602/5d6.jpg" height="400" width="298" /></div>
<span style="font-family: "verdana" , sans-serif;">After all, weightlifting was created & fueled by men back in the 1800s in which Strongman was a spectator sport where a man tried to prove that he was "the strongest man in the world." But, it wasn't until the last couple of decades in which women really began jumping on the weight train.</span><br />
<div style="text-align: center;">
<br /></div>
<span style="font-family: "verdana" , sans-serif;">When women first began competing in bodybuilding competitions, most turned to anabolic steroids to keep up with the men. Why? Because women do not have the appropriate hormones in order to put on a ton of muscle mass like men do. This is also the number one reason why a female can't possibly "bulk up" like a man from just lifting weights alone. <b>Myth busted.</b></span><br />
<span style="font-family: "verdana" , sans-serif;"><b><br /></b></span>
<span style="font-family: "verdana" , sans-serif;"><b>Here are a few ways that lifting weights actually helps you to burn fat-NOT bulk up!</b></span><br />
<br />
<ul>
<li><span style="font-family: "verdana" , sans-serif;"><b>You will lose weight: </b>Did you know that having more muscle mass on your body allows you to burn more calories-even while your body is at rest? It's true since it raises your resting metabolism!</span></li>
<li><span style="font-family: "verdana" , sans-serif;"><b>You will reshape your body: </b>If you are truly wanting to change your body and not just lose some weight here and there, weights are going to help you do just that. By lifting weights, you will build and sculpt a leaner body-something that cardio just cannot do. Cardio will only make you smaller and is half the equation.</span></li>
<li><span style="font-family: "verdana" , sans-serif;"><b>You will gain strength-not size:</b> The primary stress imposed upon the body is placed on the nervous system, not on the muscles. Therefore, strength will improve by a neurological effect while not increasing the size of the muscles. If you want to increase your size, take advantage of that training window pre & post workout for fueling your body with the right amount of macros: carbs, proteins, and fats to support muscle growth.</span></li>
</ul>
<div>
<span style="font-family: "verdana" , sans-serif;"><b>Now, with a couple of important things to note about "bulking":</b></span></div>
<ul>
<li><span style="font-family: "verdana" , sans-serif;"><b>Bulking up does not happen overnight:</b> No, you won't wake up looking like The Hulk the morning after a good workout session. It takes time and time again of lifting heavy and eating the right amount of macros to build bigger muscles. It is not an instant thing (though some of us wish this were the case)!</span></li>
<li><span style="font-family: "verdana" , sans-serif;"><b>Bulking up is calorie-dependent:</b> Remember how I mentioned above that your macros have to be on par to gain muscle mass? If you constantly eat more than you are burning, you will gain weight. If you eat less than what you burn, you will lose weight. Its just how the story goes.</span></li>
</ul>
<br />
<div style="text-align: center;">
<img src="http://media1.popsugar-assets.com/files/2014/11/21/838/n/1922729/d4eca5bbd8bf2164_dumbbell.xxxlarge.jpg" height="265" width="400" /></div>
<div style="text-align: left;">
<span style="font-family: "verdana" , sans-serif;"><i><b>So, whats a good size weight to begin with? </b></i></span></div>
<div style="text-align: left;">
<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
<div style="text-align: left;">
<span style="font-family: "verdana" , sans-serif;">I always tell my clients to start with the amount of weight that:</span></div>
<div style="text-align: left;">
</div>
<ol>
<li><span style="font-family: "verdana" , sans-serif;">Feels most comfortable to them.</span></li>
<li><span style="font-family: "verdana" , sans-serif;">Allows for free movement throughout the exercise.</span></li>
<li><span style="font-family: "verdana" , sans-serif;">Allows you to perform the exercise correctly or with good form.</span></li>
</ol>
<div>
<span style="font-family: "verdana" , sans-serif;"><b>Please remember this: Everyone won't be on the same level.</b> For example, I use 15lb dumbbells which may be absolutely heavy for you or it could be simple as pie. Mmmmm... pie...</span></div>
<div>
<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
<div>
<span style="font-family: "verdana" , sans-serif;">So, all kidding aside, find the weight that BEST suits YOU. Do ten reps of an exercise. If you aren't tired or if you do not feel physically challenged by the 10th rep, move on up 5lbs, and so forth. </span></div>
<div>
<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
<div>
<span style="font-family: "verdana" , sans-serif;">Now, go lift some weights!!</span></div>
siahttp://www.blogger.com/profile/03987923951073766315noreply@blogger.com0tag:blogger.com,1999:blog-5606863781879331019.post-41123335433080697912015-08-20T15:08:00.001-05:002017-11-29T17:12:37.937-06:00A Girl's Guide to Sexy Legs<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFuoBylv7gkqrukarA9hQWvZAKpS8ml2PSXF3fUxlrHAYxiSN_F3mH8R7MpT1z7uHNFY9mJpJth12nv1U6Cmvfr48p11WSAKlSX3npOk-v4qb4Fo6cj6_HGDfubfyg6TXKOzghyphenhyphenRb8YgM/s640/blogger-image-1769622962.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFuoBylv7gkqrukarA9hQWvZAKpS8ml2PSXF3fUxlrHAYxiSN_F3mH8R7MpT1z7uHNFY9mJpJth12nv1U6Cmvfr48p11WSAKlSX3npOk-v4qb4Fo6cj6_HGDfubfyg6TXKOzghyphenhyphenRb8YgM/s640/blogger-image-1769622962.jpg" /></a></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;">One of the most common questions that I get asked is, <i>"How can I tone my legs?"</i></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;"><i><br /></i></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;">Well, if you are anything like me, your legs and butt are where you tend to store fat-gotta love those female hormones!</span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;">Luckily, there are ways to whip those legs into tip top shape! First and foremost, <a href="https://sellfy.com/p/Cp0o/" target="_blank">eating a clean diet</a> with adequate carbs and protein will lead to a nicer set of legs. Try my new meal plan!</span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;">Secondly, a <a href="https://sellfy.com/p/m00v/" target="_blank">strength training regimine</a> will not only shape those legs, it'll burn fat and add figure to your entire body. I would always recommend adding weights to your exercicses, if you can. Weights help to place stress on your bones and muscles, resulting in an increase in size of the muscle itself and a decrease in fat cells.</span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;">Thirdly, cardio is great if you have some jiggle going on that you are wanting to lose. I would suggest at least 20 minutes a day. Why 20? This is usually the time limit in which your body switches from using stored glycogen and instead uses your body's fat stores.</span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;"><b>But first, let's talk supplementation for sexy, lean legs:</b></span></div>
<div class="separator" style="clear: both; text-align: center;">
<img height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVwQUOqmoSrOq5ts4d26fGhWq3BgCgr-e2nqcldCk43mlJtmQ2X32-0axaPZMNk7idTKqCK0Vpd2SNJbStQsRPdt3bCDQo6vO7GM_rKzI37S-8v5CUOioJnPZxLee5SgCZMLZkrbf45gEA/s400/5add1a5491573df590b3fd0571e0cbe8.jpg" width="400" /></div>
<div class="separator" style="clear: both; text-align: left;">
</div>
<ul>
<li><span style="font-family: "verdana" , sans-serif;">Always make sure you have a great protein on hand. I personally love <a href="http://mrm-usa.com/products#!/Natural-Whey-Protein/p/6288450/category=1502414" target="_blank">MRM's Natural Whey Protein</a> and use it after each workout.</span></li>
<li><span style="font-family: "verdana" , sans-serif;">A good pre-workout to fuel your exercise. I use <a href="http://mrm-usa.com/products#!/Driven™-Natural-Pre-Workout-Formula/p/6288367" target="_blank">MRM's Driven</a> each day-an all natural pre-workout-that helps keep me focused and energized.</span></li>
<li><span style="font-family: "verdana" , sans-serif;">A good BCAA supplement is a MUST. I use <a href="http://mrm-usa.com/products#!/BCAA+G-RELOAD™-Natural-Post-Workout-Recovery/p/6288435" target="_blank">MRM's Reload BCAA+G</a> which contains L-Glutamine. This stuff is the ultimate muscle recovery supplement and will eliminate sore muscles after your workout while fueling muscle strength. </span></li>
<li><span style="font-family: "verdana" , sans-serif;">Lastly, I swear by fish oil. I choose <a href="http://mrm-usa.com/products#!/Smart-Blend™-CLA-GLA-&-Omega-3-Complex/p/6288424" target="_blank">Smart Blend from MRM</a>. Fish oil is good for a lot of things, but did you know that it supports fat burning? YUP!</span></li>
</ul>
<br />
<div class="separator" style="clear: both; text-align: left;">
<span style="color: #d5a6bd; font-family: "verdana" , sans-serif;"><b>**For all MRM products, use code SIA at checkout for 40% off ALL supplements, all the time**</b></span></div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;"><b>Here are my go-to moves to getting sexy legs:</b></span></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;"><b>1. Barbell Side Split Squats</b></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikl47KoE5RxIv1kQaFV4A7llgPBM8lKN7EiFIj_JiUFRNrst6qAgBQ5ftGd9cadG9OEDlqKCLq0URFuh1AQwML89rgCVwkhIzTkpUgj7Wm7tQ00z36Ij0SsGP3aqht0Nv-w22rJ56SUHY/s1600/Pictures.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: "verdana" , sans-serif;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikl47KoE5RxIv1kQaFV4A7llgPBM8lKN7EiFIj_JiUFRNrst6qAgBQ5ftGd9cadG9OEDlqKCLq0URFuh1AQwML89rgCVwkhIzTkpUgj7Wm7tQ00z36Ij0SsGP3aqht0Nv-w22rJ56SUHY/s640/Pictures.jpg" width="640" /></span></a></div>
<div class="separator" style="clear: both;">
</div>
<ul>
<li><span style="font-family: "verdana" , sans-serif;">Stand up straight while holding the bar placed on the back of your shoulders (slightly below the neck). Your feet should be placed wide apart with the foot of the lead leg angled out to the side. This will be your starting position.</span></li>
<li><span style="font-family: "verdana" , sans-serif;">Lower your body towards the side of your angled foot by bending the knee and hip of your lead leg and while keeping the opposite leg only slightly bent.</span></li>
<li><span style="font-family: "verdana" , sans-serif;">Return to the starting position by extending the hip and knee of the lead leg.</span></li>
<li><span style="font-family: "verdana" , sans-serif;">After performing the recommended amount of reps, repeat the movement with the opposite leg.</span></li>
</ul>
<div>
<span style="font-family: "verdana" , sans-serif;"><b>2. Plie Squats with Barbell</b></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGTX9T1z8cD_aMwi-TAjj2bQvknlBVQQWww5sCd_LkyHshnMYuNDmgYEgbD-9cGYf9yS8PzIsi9tF6SVusvXn-4R0A5yGMz5XKV_DymSBMS4ttcl6iHEfN6VgHfw_FtDILniSGC_DO04E/s1600/2015-04-10.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGTX9T1z8cD_aMwi-TAjj2bQvknlBVQQWww5sCd_LkyHshnMYuNDmgYEgbD-9cGYf9yS8PzIsi9tF6SVusvXn-4R0A5yGMz5XKV_DymSBMS4ttcl6iHEfN6VgHfw_FtDILniSGC_DO04E/s640/2015-04-10.jpg" width="640" /></a></div>
<div class="separator" style="clear: both;">
</div>
<ul>
<li><span style="font-family: "verdana" , sans-serif;">Hold the bar racked across your shoulders, with a firm grip. Move your legs so that they are wider than shoulder width apart from each other with your knees slightly bent. Your toes should be facing out.</span></li>
<li><span style="font-family: "verdana" , sans-serif;">Slowly bend the knees and lower your legs until your thighs are parallel to the floor.</span></li>
<li><span style="font-family: "verdana" , sans-serif;">Press mainly with the hell to bring body back to starting stance.</span></li>
<li><span style="font-family: "verdana" , sans-serif;">Repeat for the recommended amount of repetitions.</span></li>
</ul>
<div>
<span style="font-family: "verdana" , sans-serif;"><b>3. Barbell Glute Bridges</b></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-EJ2puLKRAJhyphenhyphenRzot3438WYLvkbErA3oqJb8yCQERcdhAw8jWB1pFiqqBY85cKAg4TanayHx-U2QA4ywY0Zlnk3cod87YbJMzhtbB77g8HLrnqg4Bcv842DQ9liqz7juHS19noaNKKZQ/s1600/2015-04-101.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: "verdana" , sans-serif;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-EJ2puLKRAJhyphenhyphenRzot3438WYLvkbErA3oqJb8yCQERcdhAw8jWB1pFiqqBY85cKAg4TanayHx-U2QA4ywY0Zlnk3cod87YbJMzhtbB77g8HLrnqg4Bcv842DQ9liqz7juHS19noaNKKZQ/s640/2015-04-101.jpg" width="400" /></span></a></div>
<div class="separator" style="clear: both;">
</div>
<ul>
<li><span style="font-family: "verdana" , sans-serif;">Begin seated on the ground with a loaded Hiit Bar over the tops of your thighs.</span></li>
<li><span style="font-family: "verdana" , sans-serif;">Roll the bar so that it is directly above your hips, and lay down flat on the floor.</span></li>
<li><span style="font-family: "verdana" , sans-serif;">Begin the movement by driving through with your heels, extending your hips vertically through the bar. Your weight should be supported by your upper back and the heels of your feet.</span></li>
<li><span style="font-family: "verdana" , sans-serif;">Extend as far as possible, then reverse the motion to return to the starting position.</span></li>
</ul>
<div>
<span style="font-family: "verdana" , sans-serif;"><b>4. Barbell Lunges</b></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDZ-mq1INdm5QagknuMJdbUI90943bXXQnMJqqBaPUlqMA-WvY7VomkjuJRIAmFThmJ-Qdaaqa6ECF05nLmIcaUHqYiW03Wpn58Hr7H6liJ1akPA1lSYSF4U_97sOQJr3pkoj6mzb1VGo/s1600/2015-04-102.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDZ-mq1INdm5QagknuMJdbUI90943bXXQnMJqqBaPUlqMA-WvY7VomkjuJRIAmFThmJ-Qdaaqa6ECF05nLmIcaUHqYiW03Wpn58Hr7H6liJ1akPA1lSYSF4U_97sOQJr3pkoj6mzb1VGo/s640/2015-04-102.jpg" width="640" /></a></div>
<ul>
<li><span style="font-family: "verdana" , sans-serif;">Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.</span></li>
<li><span style="font-family: "verdana" , sans-serif;">Step away from the rack and step forward with your right leg and squat down through your hips, while keeping the torso upright and maintaining balance.</span></li>
<li><span style="font-family: "verdana" , sans-serif;">Using the heel of your foot, push up and go back to the starting position as you exhale.</span></li>
<li><span style="font-family: "verdana" , sans-serif;">Repeat the movement for the recommended amount of repetitions and then perform with the left leg.</span></li>
</ul>
<div style="color: #333333; font-size: 16px; line-height: 23.9999980926514px;">
<br /></div>
<div class="separator" style="clear: both;">
<span style="text-align: center;"></span></div>
siahttp://www.blogger.com/profile/03987923951073766315noreply@blogger.com0tag:blogger.com,1999:blog-5606863781879331019.post-26891008434321483682015-08-18T15:29:00.002-05:002016-02-20T07:37:59.851-06:00Understanding Your Body Type for Ultimate Fat Loss and Muscle Building<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;"><i>Did you know that there are 3 main body types?</i> </span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;">Your body is very unique and usually falls into one of three of the categories below:</span></div>
<div class="separator" style="clear: both; text-align: left;">
</div>
<ol>
<li><span style="font-family: "verdana" , sans-serif;"><b>Ectomorph</b></span></li>
<li><span style="font-family: "verdana" , sans-serif;"><b>Mesomorph</b></span></li>
<li><span style="font-family: "verdana" , sans-serif;"><b>Endomorph</b></span></li>
</ol>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUgZI2prIdAcNQLf691tU1QQiacpT40yIasCosVCpmEtaYng-7FOoJ1EMk5myIQOBMJq9GZcPvZis7OuQhWTVUmQDDSAm1c6zc6JCwXVLdwvHYkSdWK7F0s0Fv2KCry4BDHJ96pB9veHI/s1600/FullSizeRender+%25284%2529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="442" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUgZI2prIdAcNQLf691tU1QQiacpT40yIasCosVCpmEtaYng-7FOoJ1EMk5myIQOBMJq9GZcPvZis7OuQhWTVUmQDDSAm1c6zc6JCwXVLdwvHYkSdWK7F0s0Fv2KCry4BDHJ96pB9veHI/s640/FullSizeRender+%25284%2529.jpg" width="640" /></a></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;">The thing that determines your body type, from birth, is genetics. Now, I am not a whole believer that genetics plays a role in EVERYTHING fitness wise. However, when it comes to your framework and shape-it certainly can! You cannot pick your body shape, but there are things that you can do to help or enhance the body shape in which you've been given.</span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;">Let's breakdown the 3 different body types further so you can figure out which category your body falls into.</span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif; font-size: large;"><b><u>Ectomorph</u></b></span></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;">An ectomorph is your typical "skinny person." This body type finds it very hard to gain weight due to a fast metabolism and it may seem so hard for ectomorphs to put on an ounce of muscle. This body type needs an excess of calories to put on weight so supplements such as a weight gainer, high carb drink, or protein powder would be very beneficial to this group. It is also recommend that this group should eat before bed to prevent muscle catabolism during the night (use casein protein). </span><span style="font-family: "verdana" , sans-serif;">Generally, ectomorphs can lose fat very easily which makes cutting back to lean muscle easier for them.</span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;"><b>Physical Traits:</b></span></div>
<div class="separator" style="clear: both;">
</div>
<ul>
<li><span style="font-family: "verdana" , sans-serif;">Narrow hips and clavicles</span></li>
<li><span style="font-family: "verdana" , sans-serif;">Small joints (wrist/ankles)</span></li>
<li><span style="font-family: "verdana" , sans-serif;">Thin build</span></li>
<li><span style="font-family: "verdana" , sans-serif;">Stringy muscle bellies</span></li>
<li><span style="font-family: "verdana" , sans-serif;">Long limbs</span></li>
</ul>
<br />
<div>
<span style="font-family: "verdana" , sans-serif;"><b>Do…</b></span></div>
<div>
<span style="font-family: "verdana" , sans-serif;"></span><br />
<div>
<ul><span style="font-family: "verdana" , sans-serif;">
<li>Train with compound moves</li>
<li>Get enough protein</li>
<li>Use isolation moves as ‘finishers’</li>
</span></ul>
<span style="font-family: "verdana" , sans-serif;"><b>Don’t…</b></span></div>
<span style="font-family: "verdana" , sans-serif;">
</span>
<br />
<div>
<ul><span style="font-family: "verdana" , sans-serif;">
<li>Overemphasise isolation moves</li>
<li>Do too much cardio</li>
<li>Ectomorphs have to work harder on the weights in order to gain a toned physique.</li>
</span></ul>
<div>
<span style="font-family: "verdana" , sans-serif;"><b>Diet:</b></span></div>
</div>
<span style="font-family: "verdana" , sans-serif;">
</span>
<br />
<div>
<ul><span style="font-family: "verdana" , sans-serif;">
<li>eat a greater percentage of high carb foods all throughout the day. </li>
<li>eat more carbs during/post workout than any other time of the day. </li>
<li>carbs should include some starchy, whole grain, unprocessed carbs that are eaten at every other meal, while veggies and/or fruits should be eaten at each meal. </li>
<li>use High Calorie weight gainer shakes to help build mass.</li>
<li>Eat more, more frequently, aim for 6-8 meals spread over the course of the day, and always eat breakfast! </li>
</span></ul>
</div>
<span style="font-family: "verdana" , sans-serif;">
</span>
<br />
<div>
<span style="font-family: "verdana" , sans-serif;"><b>Training:</b></span></div>
<span style="font-family: "verdana" , sans-serif;">
</span>
<br />
<div>
<div>
<ul><span style="font-family: "verdana" , sans-serif;">
<li>Strength Training with limited Cardio is best.</li>
<li>it is recommend to use simple routines with heavy compound movements and minimal isolation movements per muscle group.</li>
<li>Rest time should be kept between 2-3 minutes as much as possible. </li>
<li>Take at least 1 rest day in between the last lifting day, and the optional superset day.</li>
</span></ul>
</div>
</div>
<span style="font-family: "verdana" , sans-serif;">
</span></div>
<div class="separator" style="clear: both;">
</div>
<div>
<span style="font-family: "verdana" , sans-serif; font-size: large;"><b><u>Mesomorph</u></b></span></div>
<div style="text-align: center;">
<img src="http://i.huffpost.com/gadgets/slideshows/296931/slide_296931_2437707_free.jpg" height="400" width="238" /></div>
<br />
<div>
<span style="font-family: "verdana" , sans-serif;">This body type will be your athletic looking guys and gals or those who were gifted a natural athletic physique. Gaining or losing weight is absolutely easy to them and it can go either way. The mesomorph body type responds the best to weight training. Gains are usually seen very quickly, especially for beginners. The downside to mesomorphs is they gain fat more easily than ectomorphs. This means they must watch their calorie intake. Usually a combination of weight training and cardio works best for mesomorphs. Personally, I am a Mesomorph and I can attest to this!</span></div>
<div>
<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
<div>
<span style="font-family: "verdana" , sans-serif;"><b>Physical Traits:</b></span><br />
<ul>
<li><span style="font-family: "verdana" , sans-serif;">Wide clavicles</span></li>
<li><span style="font-family: "verdana" , sans-serif;">Narrow waist</span></li>
<li><span style="font-family: "verdana" , sans-serif;">Thinner joints</span></li>
<li><span style="font-family: "verdana" , sans-serif;">Long and round muscle bellies</span></li>
</ul>
<div>
<span style="font-family: "verdana" , sans-serif;"></span><br />
<div>
<span style="font-family: "verdana" , sans-serif;"><b>Do…</b></span></div>
<span style="font-family: "verdana" , sans-serif;">
</span>
<br />
<div>
<ul><span style="font-family: "verdana" , sans-serif;">
<li>Train like an athlete</li>
<li>Time your workouts</li>
<li>Set personal bests</li>
</span></ul>
</div>
<span style="font-family: "verdana" , sans-serif;">
</span>
<br />
<div>
<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
<span style="font-family: "verdana" , sans-serif;">
</span>
<br />
<div>
<span style="font-family: "verdana" , sans-serif;"><b>Don’t…</b></span></div>
<span style="font-family: "verdana" , sans-serif;">
</span>
<br />
<div>
<ul><span style="font-family: "verdana" , sans-serif;">
<li>Take your body for granted</li>
<li>Eat whatever you like</li>
</span></ul>
</div>
<span style="font-family: "verdana" , sans-serif;">
</span>
<div>
<span style="font-family: "verdana" , sans-serif;"><b>Diet:</b></span></div>
<span style="font-family: "verdana" , sans-serif;">
<div>
<ul>
<li>Eat a mixed diet, consisting of balanced carbohydrates, proteins, and fats, with a macronutrient split of 40% carbohydrate, 30% protein, and 30% fat can work well. </li>
<li>Low-fat proteins such as nonfat Greek yogurt, Kefir, eggs, poultry and seafood build strong muscles and encourage muscle growth. </li>
<li>Complex carbohydrates such as spinach and other green vegetables, whole grain foods and low-sugar fruits provide the mesomorph with enough energy to make it through demanding workouts. </li>
<li>High-fiber foods such as beans increase feelings of fullness, and these items can help to avoid sugary binges.</li>
<li>Mesomorphs also tend to have a moderate carb tolerance, meaning you should likely minimize high starchy/sugary carb foods outside the workout window, except after an overnight fast such as for breakfast. This means you’d try eating some higher carb/starchy carb foods in the morning, as well as during/post exercise. The rest of the meals would consist of less dense carb foods and more lean proteins, veggies, fruits, nuts and seeds.</li>
</ul>
</div>
<div>
<b>Training:</b></div>
<div>
<div>
<ul>
<li>Multiple weekly resistance training sessions using moderate to heavy weights with limited rest between sets, help mesomorphs build size. </li>
<li>Do upper and lower body compound exercises using two to three sets of eight to 12 repetitions each, resting between 30 and 90 seconds after each set.</li>
</ul>
</div>
</div>
</span></div>
<div>
<span style="font-family: "verdana" , sans-serif; font-size: large;"><b><u>Endomorph</u></b></span></div>
</div>
<div style="text-align: center;">
<img height="400" src="https://s-media-cache-ak0.pinimg.com/736x/9e/ec/3e/9eec3e11675f80ede452dd1e5a7e526c.jpg" width="264" /></div>
<div>
<span style="font-family: "verdana" , sans-serif;">The endomorph body type is solid and generally soft. Endomorphs gain fat very easily. Endo’s are usually of a shorter build with thick arms and legs. Muscles are strong, especially the upper legs. Endomorphs find they are naturally strong in leg exercises like the squat. When it comes to training endomorphs find it very easy to gain weight. Unfortunately, a large portion of this weight is fat not muscle. To keep fat gain to a minimum, endomorphs must always train cardio as well as weights. Usually supplements may not be needed as long as the person has a high protein intake in their diet.</span></div>
<div>
<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
<div>
<span style="font-family: "verdana" , sans-serif;"><b>Physical Traits:</b></span><span style="font-family: "verdana" , sans-serif;"><br /></span><br />
<ul><span style="font-family: "verdana" , sans-serif;">
<li>Blocky</li>
<li>Thick rib cage</li>
<li>Wide/thicker joints</li>
<li>Hips as wide (or wider)</li>
<li>than clavicles</li>
<li>Shorter limbs</li>
</span></ul>
<span style="font-family: "verdana" , sans-serif;">
</span>
<br />
<div>
<div>
<span style="font-family: "verdana" , sans-serif;"><b>Do…</b></span></div>
<div>
<ul><span style="font-family: "verdana" , sans-serif;">
<li>Train with intensity</li>
<li>Watch your carb intake</li>
<li>Build your shoulders</li>
</span></ul>
</div>
<div>
<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
<div>
<span style="font-family: "verdana" , sans-serif;"><b>Don’t…</b></span></div>
<div>
<ul><span style="font-family: "verdana" , sans-serif;">
<li>Do endless crunches</li>
<li>Jog for hours</li>
<li>Drink sports drinks</li>
</span></ul>
<div>
<span style="font-family: "verdana" , sans-serif;"><b>Diet:</b></span></div>
</div>
</div>
<span style="font-family: "verdana" , sans-serif;">
</span>
<br />
<div>
<ul><span style="font-family: "verdana" , sans-serif;">
<li>Stick to a higher fat and protein intake with carbohydrate intake being controlled and properly timed after exercise, with their ideal intake around 25% carbs, 35% protein, and 40% fat. </li>
<li>Avoid high carb/starchy carb foods outside the workout window (including breakfast). This means only proteins, fats, veggies and fruits outside the workout window.</li>
</span></ul>
</div>
<span style="font-family: "verdana" , sans-serif;">
</span>
<br />
<div>
<span style="font-family: "verdana" , sans-serif;"><b>Training:</b></span></div>
<span style="font-family: "verdana" , sans-serif;">
</span>
<br />
<div>
<ul><span style="font-family: "verdana" , sans-serif;">
<li>Train using cardio as well as weights. </li>
<li>Workout as often as you can without overtraining. Around four days of weight training throughout the week will ensure that the "afterburn" increased metabolic response from each training session will then spill over into taken rest days. </li>
<li>Include cardio into each workout, and no matter if an endomorph is bulking or cutting, weight training should be the main focus. An increased amount of muscle mass will increase their base metabolic rate, decreasing their chances of storing/holding onto fat.</li>
</span></ul>
<div>
<div style="color: #333333; font-family: 'Times New Roman'; font-size: 16px; line-height: 23.9999980926514px;">
<span style="font-family: "verdana" , sans-serif;"><span style="font-family: "verdana" , sans-serif;"><i>Want to build a better body in just 12 weeks?</i> <b>Check out my Fit Mommy Workout Bundle!</b></span></span></div>
<div class="separator" style="clear: both; font-family: 'Times New Roman'; text-align: center;">
<span style="font-family: "verdana" , sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgVvhdkbc-88FY-RF0QSgFsuGUp-e4Ug96_XcZUX31np7s3ibSX_Px2ScrCSPIFJuT2YBqqOI1Cf4u65PQIaKhHgu1EaKA-ht3lrXXREPI2dcdBffO9gSksdlY4Gjswdz6nnlc66sFxsM/s1600/Collages1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><b><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgVvhdkbc-88FY-RF0QSgFsuGUp-e4Ug96_XcZUX31np7s3ibSX_Px2ScrCSPIFJuT2YBqqOI1Cf4u65PQIaKhHgu1EaKA-ht3lrXXREPI2dcdBffO9gSksdlY4Gjswdz6nnlc66sFxsM/s400/Collages1.jpg" width="315" /></b></a></span></div>
<div class="separator" style="clear: both; font-family: 'Times New Roman'; text-align: center;">
<span style="font-family: "verdana" , sans-serif;"><a class="sellfy-buy-button" href="https://sellfy.com/p/vKki/" id="vKki">Buy now</a></span></div>
<div class="separator" style="clear: both; font-family: 'Times New Roman';">
<span style="font-family: "verdana" , sans-serif;"><span style="font-family: "verdana" , sans-serif;"><b>Bundle & Save BIG!</b></span></span></div>
<div class="separator" style="clear: both; font-family: 'Times New Roman';">
<span style="font-family: "verdana" , sans-serif;"><span style="font-family: "verdana" , sans-serif;"><br /></span></span></div>
<div class="separator" style="clear: both; font-family: 'Times New Roman';">
<span style="font-family: "verdana" , sans-serif;"><span style="font-family: "verdana" , sans-serif;">In this bundle, you will receive:</span></span></div>
<div class="separator" style="clear: both; font-family: 'Times New Roman';">
<span style="font-family: "verdana" , sans-serif;"><span style="font-family: "verdana" , sans-serif;">-Butt & Thigh Blaster 4 Week Home Workout Program</span></span></div>
<div class="separator" style="clear: both; font-family: 'Times New Roman';">
<span style="font-family: "verdana" , sans-serif;"><span style="font-family: "verdana" , sans-serif;">-Armed & Fabulous 4 Week Home Program </span></span></div>
<div class="separator" style="clear: both; font-family: 'Times New Roman';">
<span style="font-family: "verdana" , sans-serif;"><span style="font-family: "verdana" , sans-serif;">-Ab & Core Attach 4 Week Home Program</span></span></div>
<div class="separator" style="clear: both; font-family: 'Times New Roman';">
<span style="font-family: "verdana" , sans-serif;"><span style="font-family: "verdana" , sans-serif;">-Eat Clean, Get Lean 4 Week Meal Plan</span></span></div>
<div class="separator" style="clear: both; font-family: 'Times New Roman';">
<span style="font-family: "verdana" , sans-serif;"><span style="font-family: "verdana" , sans-serif;"><br /></span></span></div>
<div class="separator" style="clear: both; font-family: 'Times New Roman';">
<span style="font-family: "verdana" , sans-serif;"><span style="font-family: "verdana" , sans-serif;">All programs are bodyweight exercises only-NO GYM REQUIRED! You can simply do these at home within the comfort of your own home. </span></span></div>
<div class="separator" style="clear: both; font-family: 'Times New Roman';">
<span style="font-family: "verdana" , sans-serif;"><span style="font-family: "verdana" , sans-serif;">Features 4 weeks of high-resolution step-by-step pictures and an exercise directory.</span></span></div>
<div class="separator" style="clear: both; font-family: 'Times New Roman';">
<span style="font-family: "verdana" , sans-serif;"><span style="font-family: "verdana" , sans-serif;"><b>*The Armed & Fabulous program does require one set of dumbbells only.</b></span></span></div>
<div class="separator" style="clear: both; font-family: 'Times New Roman';">
<span style="font-family: "verdana" , sans-serif;"><span style="font-family: "verdana" , sans-serif;"><b><br /></b></span></span></div>
<div class="separator" style="clear: both; font-family: 'Times New Roman';">
<span style="font-family: "verdana" , sans-serif;"><span style="font-family: "verdana" , sans-serif;">Jumpstart your weightloss with this 4 week clean eating meal plan! With over 60 easy-to-make recipes, you are sure to enjoy the world of clean eating while losing those few extra pounds.</span></span></div>
<div class="separator" style="clear: both; font-family: 'Times New Roman';">
<span style="font-family: "verdana" , sans-serif;"><span style="font-family: "verdana" , sans-serif;"><br /></span></span></div>
<div class="separator" style="clear: both; font-family: 'Times New Roman';">
<span style="font-family: "verdana" , sans-serif;"><span style="font-family: "verdana" , sans-serif;"><b style="font-style: italic;">"Can I do all 3 workout programs together?" </b>Absolutely! You can</span><span style="text-align: center;"><span style="font-family: "verdana" , sans-serif;"> actually alternate them and do your butt program one day, arms the next, and then abs. Then start over!</span></span></span></div>
<div class="separator" style="clear: both; font-family: 'Times New Roman';">
<span style="font-family: "verdana" , sans-serif;"><span style="text-align: center;"><span style="font-family: "verdana" , sans-serif;"><br /></span></span></span></div>
<div class="separator" style="clear: both; font-family: 'Times New Roman';">
<span style="font-family: "verdana" , sans-serif;"><span style="text-align: center;"><span style="font-family: "verdana" , sans-serif;"></span></span></span></div>
<div class="separator" style="clear: both; font-family: 'Times New Roman';">
<span style="font-family: "verdana" , sans-serif;"><span style="text-align: center;"><span style="font-family: "verdana" , sans-serif;"></span></span></span></div>
</div>
</div>
<span style="font-family: "verdana" , sans-serif;">
</span></div>
<div class="separator" style="clear: both;">
<span style="font-family: "verdana" , sans-serif;"></span></div>
siahttp://www.blogger.com/profile/03987923951073766315noreply@blogger.com0tag:blogger.com,1999:blog-5606863781879331019.post-72668643089267820362015-08-17T06:07:00.000-05:002015-08-17T06:07:28.509-05:00The Easy Eating & Exercise Formula For Getting Rid of Body Fat<div style="-webkit-font-smoothing: antialiased; background-color: white; box-sizing: border-box; color: #201f1e; font-family: Lora, Baskerville, Georgia, 'Times New Roman', serif; font-size: 16px; line-height: 26px; margin: 20px 25px; padding: 0px;">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGD8FBuIRWaXTvrZ0c-vkXsYojakStAfs18I829wrsix2TG9NfyrOmyzsGQffn_yaEOaZ8rnGRnUR4lNNjO5EEVO7PGvO4qU5F15XX7vK7g7pz8b6Sd5hCiGD20FLiVv-k_3TOum6AA1s/s1600/siasummerfitness-5.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGD8FBuIRWaXTvrZ0c-vkXsYojakStAfs18I829wrsix2TG9NfyrOmyzsGQffn_yaEOaZ8rnGRnUR4lNNjO5EEVO7PGvO4qU5F15XX7vK7g7pz8b6Sd5hCiGD20FLiVv-k_3TOum6AA1s/s400/siasummerfitness-5.jpg" width="266" /></a></div>
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">Still tired of body fat that doesn't seem to want to come off with endless amounts of cardio? Stop being a cardio queen and<b> focus on your nutrition first and foremost.</b></span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">I spent about 2-3 years of my life overweight. It wasn't until I changed my diet that I actually lost my weight. Some of you may even recall that I didn't workout during this time as I was SUPER uneducated about health & fitness and what it really took to create a strong, lean body. </span><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhghsbdnm6YwoLDVdqtc1Q1inG3ulKxtC4l3JPvEsn6K_lIhlJAaDRueRM2PV7gWkRqTf5pyh4U1sLtfbC7NIldkeNQH_ctFPJugrxsy6qnthrflSuzTMyykbPjNlOgAYEvGFXHv2lp6BI/s1600/Pictures7.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhghsbdnm6YwoLDVdqtc1Q1inG3ulKxtC4l3JPvEsn6K_lIhlJAaDRueRM2PV7gWkRqTf5pyh4U1sLtfbC7NIldkeNQH_ctFPJugrxsy6qnthrflSuzTMyykbPjNlOgAYEvGFXHv2lp6BI/s640/Pictures7.jpg" width="384" /></a></div>
<span style="font-family: Verdana, sans-serif;">I ditched alcohol, processed foods, high calorie meals, heavy carbs, soda, and sweets for fresh, whole foods. I also learned to cook my own meals and stopped eating out at restaurants. <b>Let me tell you this: fried and sugary foods will KILL your body.</b> Don't eat them!</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">I ate clean for 9 months and educated myself on the topic so much that I dropped 45lbs during this time. But, I was left "skinny fat," meaning I had zero tone. I was skinny, but I was still wobbly and flat in places. I looked like an adolescent boy!</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">I realized that what I had been doing (clean eating) was only <i>partially</i> the right thing to do and that I needed to add HIIT exercises and strength training to the mix to add curves back, lift, and tone my body. So then, I focused on pairing my healthy diet with actual muscle building workouts. I began lifting weights and learning how to do squats! I continued this all throughout my pregnancy.</span><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUrPrX_4tpBfHny79oLARcmjlSvIbSxitZHDJxU2LQP75gZafyPGvSYmkDZsMELgWuw1lQLOrZ5B0FETIkxwNi9ctbJ-cTqBnGfjWBbjS6FNTNHaOxXWa0CGuiqznluMpLHuMnonG68IY/s1600/1395147_451342608320275_1453266231_n.2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUrPrX_4tpBfHny79oLARcmjlSvIbSxitZHDJxU2LQP75gZafyPGvSYmkDZsMELgWuw1lQLOrZ5B0FETIkxwNi9ctbJ-cTqBnGfjWBbjS6FNTNHaOxXWa0CGuiqznluMpLHuMnonG68IY/s400/1395147_451342608320275_1453266231_n.2.jpg" width="300" /></a></div>
</div>
<div style="-webkit-font-smoothing: antialiased; background-color: white; box-sizing: border-box; color: #201f1e; font-family: Lora, Baskerville, Georgia, 'Times New Roman', serif; font-size: 16px; line-height: 26px; margin: 20px 25px; padding: 0px;">
<span style="font-family: Verdana, sans-serif;">I also included HIIT sessions are proven to help reduce belly fat faster than steady-state cardio. Here are some examples:</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;"><a href="http://fitmommydiaries.blogspot.com/2014/07/diary-of-fit-mommys-perfect-10-workout.html" target="_blank">Perfect 10 Workout</a></span><br />
<span style="font-family: Verdana, sans-serif;"><a href="http://fitmommydiaries.blogspot.com/2014/06/diary-of-fit-mommys-crazy-8s-workout.html" target="_blank">Crazy Eights Workout</a></span><br />
<span style="font-family: Verdana, sans-serif;"><a href="http://fitmommydiaries.blogspot.com/2014/06/diary-of-fit-mommys-dirty-dozen-workout.html" target="_blank">Dirty Dozen Workout</a></span><br />
<span style="font-family: Verdana, sans-serif;"><a href="http://fitmommydiaries.blogspot.com/2014/05/diary-of-fit-mommys-lean-body-hiit.html" target="_blank">Lean Body HIIT Pyramid</a></span><br />
<span style="font-family: Verdana, sans-serif;"><a href="http://fitmommydiaries.blogspot.com/2014/10/10-minute-at-home-hiit-workout.html" target="_blank">10 Minute HIIT</a></span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">Getting rid of body fat isn't easy, especially since there is no set way to spot reduce, but you can learn to work each body part to your advantage and eat healthy to get into the best shape of your life.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">In order to lose weight or build muscle, <b>you cannot have one without the other. </b></span></div>
siahttp://www.blogger.com/profile/03987923951073766315noreply@blogger.com0tag:blogger.com,1999:blog-5606863781879331019.post-32328018422407514462015-08-16T07:48:00.000-05:002016-02-20T07:39:37.483-06:00Get Your Workout On With These CUTE Tanks!<div class="separator" style="clear: both; text-align: center;">
<img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-0Pq5Jd7kmmYs0iQb8wv3s_cC10rpi_jzaExPRhDTNQOEuil90Zs7j0RsoDTumwO2qdU_NO_v2178_MMKrD1HuGACmhqlw7bAWpnKtILC9l1kpPtvbYU9jGHUpKCCcZI6UZuZ_bZ1BoY/s640/blogger-image--1757161946.jpg" /></div>
<div class="separator" style="clear: both;">
<span style="font-family: "verdana" , sans-serif;">Want some cute fitness apparel to add to your collection? Take one look at <a href="http://reverenceapparel.com/">Reverence Apparel</a>. If you can remember, <a href="http://fitmommydiaries.blogspot.com/2014/08/reverence-apparel-review.html" target="_blank">I have worn their tanks before</a> :)</span></div>
<div class="separator" style="clear: both;">
<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
<div class="separator" style="clear: both;">
<span style="font-family: "verdana" , sans-serif;">Created by Michelle Annette, she explains what Reverence Apparel is all about, in her own words:</span></div>
<div style="background-color: white; text-align: center;">
<br />
<span style="font-family: "verdana" , sans-serif; line-height: 18px;"></span>
<div style="text-align: left;">
<span style="font-family: "verdana" , sans-serif; line-height: 18px;"><span style="line-height: 1.2;">"We live different lifestyles, have different beliefs and aspirations but we have at least common thread and that is that we want to be feel beautiful in our own skin and be confident. Sometimes all we need is a little motivation and inspiration from someone to get us there.</span></span><br />
<span style="font-family: "verdana" , sans-serif; line-height: 18px;"><span style="line-height: 1.2;"><br /></span></span>
<br />
<div style="text-align: center;">
<br /></div>
</div>
<span style="font-family: "verdana" , sans-serif;">
</span>
<br />
<div style="line-height: 1.2; text-align: left;">
<span style="font-family: "verdana" , sans-serif;"><span style="line-height: 1.2;">Reverence Apparel is not just selling apparel, it's promoting motivation and inspiration to be confident, to truly love yourself and surround yourself with positive people. The apparel is meant to be an extension of me motivating you and supporting you in whatever you are doing and wherever you are heading."</span></span><br />
<div style="text-align: center;">
<br /></div>
</div>
<span style="font-family: "verdana" , sans-serif;">
</span>
<div style="text-align: left;">
<span style="font-family: "verdana" , sans-serif;"><span style="line-height: 1.2;">One reason why I LOVE Reverence Apparel is that they believe in <a href="http://reverenceapparel.com/collections/shop-a-cause">getting fit for a cause</a>. </span><span style="line-height: 21.3333339691162px;">$1 for every order goes to Girls, Inc., an organization that </span><span style="line-height: 21.3333339691162px;">inspires all girls to be strong, smart, and bold, providing more than </span><span style="line-height: 21.3333339691162px;">140,000 girls across the U.S. and Canada with life-changing </span><span style="line-height: 21.3333339691162px;">experiences and solutions to the unique challenges girls face.</span></span><br />
<div style="line-height: 1.2;">
<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
<div style="line-height: 1.2;">
<span style="font-family: "verdana" , sans-serif;">The first tank that I received was the <a href="http://reverenceapparel.com/collections/tanks/products/be-a-hope-dealer-sleeveless-muscle-tank-top" target="_blank">Be a Hope Dealer tank.</a> This tank was super soft, just as with the other tanks I have from them. I also liked the cut! Its the first type of tank top with this cut that I have owned and I can tell you one thing: the longer openings on the side really cool you down when working out! Plus, the saying is so sweet and positive.</span><br />
<div class="separator" style="clear: both; text-align: center;">
<span style="font-family: "verdana" , sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZ2-cdeOGG8fV_ehE4WZXZu1dUFb0JwwtduiTcztG-rbSgNgHb-a0Gy6tlYSaTdBzjC89csKIZKKPZp-CfibllGQhhx-8TFtAfZB8KLm4bEzdDhUUvVoe2vxDnH23DgL0og9O0YHyD9r8/s1600/DSC_1991.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="510" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZ2-cdeOGG8fV_ehE4WZXZu1dUFb0JwwtduiTcztG-rbSgNgHb-a0Gy6tlYSaTdBzjC89csKIZKKPZp-CfibllGQhhx-8TFtAfZB8KLm4bEzdDhUUvVoe2vxDnH23DgL0og9O0YHyD9r8/s640/DSC_1991.JPG" width="640" /></a></span></div>
<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
<div style="line-height: 1.2;">
<span style="font-family: "verdana" , sans-serif;">The second tank that I received was the <a href="http://reverenceapparel.com/collections/tanks/products/good-vibes-only-sleeveless-yoga-tee" target="_blank">Good Vibes Only tank.</a> I have always loved this saying so to wear it was a good feeling. I really liked the color of this tank. The sides, just as with the tank above, are deep as well, allowing for maximum comfort and breathing.</span><br />
<div class="separator" style="clear: both; text-align: center;">
<span style="font-family: "verdana" , sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEif2wRfVpVxvU_cdsxfVV7paQQo54ATcSY6cLSNUcQCS4lpvFV5zPPv57cajRPe7vkJK49q5zsjDYugM8_AcEVgSpGa-iTaC7qTwaEhh6zAhXsr-rqmveCY7U4C_vTOdt6v6AorZhKuHwU/s1600/DSC_1995.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="372" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEif2wRfVpVxvU_cdsxfVV7paQQo54ATcSY6cLSNUcQCS4lpvFV5zPPv57cajRPe7vkJK49q5zsjDYugM8_AcEVgSpGa-iTaC7qTwaEhh6zAhXsr-rqmveCY7U4C_vTOdt6v6AorZhKuHwU/s640/DSC_1995.JPG" width="640" /></a></span></div>
</div>
<div style="line-height: 1.2;">
<span style="font-family: "verdana" , sans-serif;"><b><span style="color: #0b5394;"><br /></span></b></span></div>
<div style="line-height: 1.2;">
<span style="font-family: "verdana" , sans-serif;"><b><span style="color: #0b5394;"><u>Get 30% off ALL regular priced tops with code FITMOMMY at checkout!</u></span></b></span></div>
<div style="line-height: 1.2;">
<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
<div>
<span style="font-family: "verdana" , sans-serif;"><span style="line-height: 1.2;">Also, be sure to sign up for their newsletter so you</span><span style="line-height: 21.3333339691162px;"> don't miss out on </span><span style="line-height: 21.3333339691162px;">new styles, sales and really great deals. </span></span></div>
<div style="line-height: 1.2;">
<span style="font-family: "verdana" , sans-serif;"><b><br /></b></span></div>
<div class="separator" style="clear: both; font-family: 'Times New Roman'; line-height: normal;">
<span style="font-family: "verdana" , sans-serif;"><span style="font-family: "verdana" , sans-serif;"><b>To follow Reverence Apparel for updates on new products & sales, visit their:</b></span></span></div>
<div class="separator" style="clear: both; font-family: 'Times New Roman'; line-height: normal;">
<span style="font-family: "verdana" , sans-serif;"><span style="font-family: "verdana" , sans-serif;"><br /></span></span></div>
<div class="separator" style="clear: both; font-family: 'Times New Roman'; line-height: normal;">
<span style="font-family: "verdana" , sans-serif;"><a href="http://reverenceapparel.com/"><span style="font-family: "verdana" , sans-serif;">Main Site</span></a></span></div>
<div class="separator" style="clear: both; font-family: 'Times New Roman'; line-height: normal;">
<span style="font-family: "verdana" , sans-serif;"><a href="https://www.facebook.com/ReverenceApparel"><span style="font-family: "verdana" , sans-serif;">Facebook</span></a></span></div>
<div class="separator" style="clear: both; font-family: 'Times New Roman'; line-height: normal;">
<span style="font-family: "verdana" , sans-serif;"><a href="https://twitter.com/reverencefit"><span style="font-family: "verdana" , sans-serif;">Twitter</span></a></span></div>
<div class="separator" style="clear: both; font-family: 'Times New Roman'; line-height: normal;">
<span style="font-family: "verdana" , sans-serif;"><a href="http://www.pinterest.com/reverencefit/"><span style="font-family: "verdana" , sans-serif;">Pinterest</span></a></span></div>
<div class="separator" style="clear: both; font-family: 'Times New Roman'; line-height: normal;">
<span style="font-family: "verdana" , sans-serif;"><a href="http://instagram.com/reverenceapparel"><span style="font-family: "verdana" , sans-serif;">Instagram</span></a></span></div>
<div class="separator" style="clear: both; font-family: 'Times New Roman'; line-height: normal;">
<span style="font-family: "verdana" , sans-serif;"><span style="font-family: "verdana" , sans-serif;"><br /></span></span></div>
<div class="separator" style="clear: both; font-family: 'Times New Roman'; line-height: normal;">
<span style="font-family: "verdana" , sans-serif;"><span style="font-family: "verdana" , sans-serif;"><i>Disclaimer: I was given tanks to test, at no cost. All opinions are my own.</i></span></span></div>
</div>
<span style="font-family: "verdana" , sans-serif;">
</span></div>
siahttp://www.blogger.com/profile/03987923951073766315noreply@blogger.com0tag:blogger.com,1999:blog-5606863781879331019.post-75821985942379820742015-08-16T06:57:00.002-05:002016-02-20T07:39:57.829-06:00Booty Sculpting HIIT Home Workout <div style="text-align: left;">
<br />
<span style="font-family: "verdana" , sans-serif;">Yesterday, I shot a NEW video for you guys on an easy HIIT home workout that targets the booty. <a href="https://www.youtube.com/user/thesiabia1" target="_blank">Be sure to subscribe to my YouTube channel for new weekly videos every Saturday!</a></span><br />
<br />
<div style="text-align: center;">
<img src="http://i.ytimg.com/vi/i5nbFRUa79Q/maxresdefault.jpg" height="424" width="640" /></div>
<span style="font-family: "verdana" , sans-serif;"><br /></span>
<span style="font-family: "verdana" , sans-serif;"><b><u>Booty Sculpting HIIT Home Workout </u></b></span><br />
<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
<div style="text-align: left;">
<span style="font-family: "verdana" , sans-serif;"><b>1. Revolving Jump Squats:</b></span></div>
<div style="text-align: left;">
</div>
<ul>
<li><span style="font-family: "verdana" , sans-serif;">Squat downward with both legs shoulder width apart.</span></li>
<li><span style="font-family: "verdana" , sans-serif;">Upon arising from the squat, jump powerfully backwards-facing the back wall.</span></li>
<li><span style="font-family: "verdana" , sans-serif;">Squat do</span><span style="font-family: "verdana" , sans-serif;">wnward and jump back to face the front.</span></li>
<li><span style="font-family: "verdana" , sans-serif;">Repeat.</span></li>
</ul>
<br />
<div style="text-align: left;">
<span style="font-family: "verdana" , sans-serif;"><b>2. Squat with Side Leg Lifts::</b></span></div>
<div style="text-align: left;">
</div>
<ul>
<li><span style="font-family: "verdana" , sans-serif;">Squat downwards with legs shoulder width apart.</span></li>
<li><span style="font-family: "verdana" , sans-serif;">Upon arising from the squat lift your left leg up to your side.</span></li>
<li><span style="font-family: "verdana" , sans-serif;">Come back down into a squat and lift your right leg up to your side.</span></li>
<li><span style="font-family: "verdana" , sans-serif;">Come back down into a squat and repeat!</span></li>
</ul>
<br />
<div style="text-align: left;">
<span style="font-family: "verdana" , sans-serif;"><b>3. Mountain Climbers:</b></span></div>
<div style="text-align: left;">
</div>
<ul>
<li><span style="font-family: "verdana" , sans-serif;">Get down on your hands and knees. Lift upwards on your toes as if you are in a push up position.</span></li>
<li><span style="font-family: "verdana" , sans-serif;">In a switch motion, bring one leg upward, leaving the other leg straight out behind your body.</span></li>
<li><span style="font-family: "verdana" , sans-serif;">Then, switch, bringing your other leg up to your body, leaving the other leg straight out.</span></li>
<li><span style="font-family: "verdana" , sans-serif;">Alternate such as if you are climbing a mountain in a crawling motion.</span></li>
</ul>
<span style="font-family: "verdana" , sans-serif;">Here is a video demonstrating all three moves together!</span><br />
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<iframe allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/CRolKhEANLU" width="420"></iframe><br />
<br /></div>
siahttp://www.blogger.com/profile/03987923951073766315noreply@blogger.com0tag:blogger.com,1999:blog-5606863781879331019.post-65575105375792754122015-08-14T08:17:00.002-05:002015-08-14T08:25:04.571-05:00My Toddler's Meal Time Must Haves<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: Verdana, sans-serif;">Hi ladies! </span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: Verdana, sans-serif;">It has been a while since I discussed toddler meals, but today I want to share with you my son's two newest meal time goodies that help make life so much easier.</span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: Verdana, sans-serif;">The first toddler meal time must have is called the <a href="http://www.shopsugarbabies.com/Wow-Cup-for-Kids--Orange_p_13310.html" target="_blank">WOW cup</a>. This cup is unlike any other as it is totally spill-free. Yup-you can throw it, drop it, and hold it upside down, but your juice won't be going anywhere.</span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSVyjH0p-_nrWwKhI6oiqrTd5GHKlApc8bOp-QM43wNEbwNIrfFynzAXcajjju51yxj6Vk2plClZuIh2A9gTnHzZLYTGy9vF_echU5N60w7WznOuhyphenhyphenhX3ABroHzbbPEFgxbrov3n6nB4Q/s640/blogger-image--1576264753.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSVyjH0p-_nrWwKhI6oiqrTd5GHKlApc8bOp-QM43wNEbwNIrfFynzAXcajjju51yxj6Vk2plClZuIh2A9gTnHzZLYTGy9vF_echU5N60w7WznOuhyphenhyphenhX3ABroHzbbPEFgxbrov3n6nB4Q/s400/blogger-image--1576264753.jpg" width="400" /></a></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: Verdana, sans-serif;">In addition, the no-spout and no-straw design helps in the prevention of potential Orthodontic issues due to long term sucking on spouts. The way it works is that my son bites down a bit on the rim and sucks. </span></div>
<div class="separator" style="clear: both; text-align: center;">
<img src="http://wowcup.net/images2/how_to2.jpg" /></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: Verdana, sans-serif;">The juice or milk comes through instantly. When he is done sucking, the valve closes back up. Pretty neat, huh?</span></div>
<div class="separator" style="clear: both; text-align: center;">
<img src="http://the-gadgeteer.com/wp-content/uploads/2014/03/wowcup-2.jpg" height="320" width="308" /></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: Verdana, sans-serif;">If you toddler is younger or if you have a baby, no worries-there is a <a href="http://www.shopsugarbabies.com/Wow-Baby-Spill-Free-360-Training-Cup--Pink_p_14400.html" target="_blank">WOW sippy cup</a> with handles that works exactly the SAME way!</span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: Verdana, sans-serif;"><br />He LOVED his new meal time cup!</span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSVyjH0p-_nrWwKhI6oiqrTd5GHKlApc8bOp-QM43wNEbwNIrfFynzAXcajjju51yxj6Vk2plClZuIh2A9gTnHzZLYTGy9vF_echU5N60w7WznOuhyphenhyphenhX3ABroHzbbPEFgxbrov3n6nB4Q/s640/blogger-image--1576264753.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1xPirMkDeJo1RslYIGo5tIcTvjOyFZL4wMWfTWjdvpy-CwymLHSahMtXBB05-sFSUcOxbnY9AUB_aDPZ-OtZpc1XNAt9fDXTl1sjeN8IN8iOQJ1Q5pAJ2EoV1YyUo2kJOPMsdOrpCwHc/s640/blogger-image-1606916833.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1xPirMkDeJo1RslYIGo5tIcTvjOyFZL4wMWfTWjdvpy-CwymLHSahMtXBB05-sFSUcOxbnY9AUB_aDPZ-OtZpc1XNAt9fDXTl1sjeN8IN8iOQJ1Q5pAJ2EoV1YyUo2kJOPMsdOrpCwHc/s400/blogger-image-1606916833.jpg" width="400" /></a></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: Verdana, sans-serif;">In addition to our new cup, we received the <a href="http://www.shopsugarbabies.com/Happy-Mat--Blue_p_14589.html" target="_blank">Happy Mat</a>. What's the happy mat, you may ask? Well, it is a meal time mat shaped like a happy face that allows your toddler to eat without the need for bowls or plates. </span></div>
<div class="separator" style="clear: both; text-align: center;">
<img alt="Happy Mat - Blue" src="http://www.shopsugarbabies.com/thumbnail.asp?file=http://sugarbabiesblog.com/images/2014/blue367271.jpg&maxx=280&maxy=0" /></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: Verdana, sans-serif;">At this age, my son just loves throwing his plates off of the highchair or counter, but this Happy Mat actually suctions itself to the table! Since my son mainly eats in his high chair, the mat didn't fit quite well to the table, but it STILL works perfectly-even better than if he had a plate or bowl. Ever since we got this thing, we have been using it non-stop.</span></div>
<div class="separator" style="clear: both;">
</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikwOeHI5089BTCtR7vLRLy4-e7pB1PusfDFScUL3yrtgdQKnM-Udh5lwHLjP7ssUu2jOI-xMF1lMHfjzcZExaAQVqw7BqPPlttmFhTU3WCkUkctVbNy-YbWQ8KFJWCeIh76MN7WPxTPJQ/s640/blogger-image-1203323084.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikwOeHI5089BTCtR7vLRLy4-e7pB1PusfDFScUL3yrtgdQKnM-Udh5lwHLjP7ssUu2jOI-xMF1lMHfjzcZExaAQVqw7BqPPlttmFhTU3WCkUkctVbNy-YbWQ8KFJWCeIh76MN7WPxTPJQ/s400/blogger-image-1203323084.jpg" width="400" /></a></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: Verdana, sans-serif;">The Happy Mat is made from silicone that's BPA free and does not support the growth of mold or bacteria. My favorite thing about this mat is that it catches my son's messes, making it easier for me to clean up his highchair. Also, it IS dishwasher and microwave safe.</span></div>
<div class="separator" style="clear: both;">
</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihIdGAH_AhZeNRQrwElzoAko33zfeAAhHGzMqYLIXvUNnF8waUDd7JH9wN8OjM0YB2JHdjffWgX9i2apY8J3DyEZMPqQyFSwOVqyjqwW9urYfdshBs7Zl6-IjdSrLLsn37gKqH0PGiIDQ/s640/blogger-image--1590008203.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihIdGAH_AhZeNRQrwElzoAko33zfeAAhHGzMqYLIXvUNnF8waUDd7JH9wN8OjM0YB2JHdjffWgX9i2apY8J3DyEZMPqQyFSwOVqyjqwW9urYfdshBs7Zl6-IjdSrLLsn37gKqH0PGiIDQ/s400/blogger-image--1590008203.jpg" width="400" /></a></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: Verdana, sans-serif;">If you are thinking of investing in some high-quality, useful meal time gadgets, I certainly recommend this two cool additions! </span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: Verdana, sans-serif;">Speaking of cool, check out my son's new <a href="http://www.shopsugarbabies.com/Babiators--Black-Ops-Black_p_8981.html" target="_blank">Babiators</a>! </span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: Verdana, sans-serif;"></span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-family: Verdana, sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKZN0wDYTj7_mAix-EaFJKBIGefSg_CZ0yLd0ti5jGNOboSxAfAktKaEkJg9fggdb4LiuGaBM2HoyicKo7EXHR686qTdSoltFvvLNW2fue2sx7cgPZqQT2B9SMrgYmgs3o8W7FM95QfAE/s640/blogger-image--842021022.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKZN0wDYTj7_mAix-EaFJKBIGefSg_CZ0yLd0ti5jGNOboSxAfAktKaEkJg9fggdb4LiuGaBM2HoyicKo7EXHR686qTdSoltFvvLNW2fue2sx7cgPZqQT2B9SMrgYmgs3o8W7FM95QfAE/s640/blogger-image--842021022.jpg" /></a></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: Verdana, sans-serif;">Living in Florida, there is always sunshine so my husband and I were wanting to find our son a pair of sunglasses that were durable andnthat were actually cute.</span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: Verdana, sans-serif;"></span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-family: Verdana, sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUDUrQ5LfT9q6Gjgt6W0ZbTPH4A7jIRw3RYvcSgxvsbxHfDi3O-rYR6jw5NM5t8NF-HQMp5_HMIaWMf_b5Zf8nwcIg2pNdQvuLCOCGORJ1DNUr23ihZ0W1Czvr-uVx6zwIewu3CqW367Y/s640/blogger-image--2008094367.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUDUrQ5LfT9q6Gjgt6W0ZbTPH4A7jIRw3RYvcSgxvsbxHfDi3O-rYR6jw5NM5t8NF-HQMp5_HMIaWMf_b5Zf8nwcIg2pNdQvuLCOCGORJ1DNUr23ihZ0W1Czvr-uVx6zwIewu3CqW367Y/s640/blogger-image--2008094367.jpg" /></a></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: Verdana, sans-serif;">These Babiators are made with flexible rubber frames, are shatter resistant, and offer 100% sun protection. Also, if you lose them, because that is SO bound to happen, the company promises to replace them-for free.</span></div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="background-color: white; clear: both; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 15.3999996185303px; line-height: 21.5599994659424px;">
<b><span style="font-family: Verdana, sans-serif;">Check out these items at SugarBabies and tell Ashley, the fabulous owner, that Fit Mommy sent you!</span></b></div>
<div class="separator" style="background-color: white; clear: both; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 15.3999996185303px; line-height: 21.5599994659424px;">
<b><span style="font-family: Verdana, sans-serif;"><br /></span></b></div>
<div class="separator" style="background-color: white; clear: both; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 15.3999996185303px; line-height: 21.5599994659424px;">
<a href="http://www.shopsugarbabies.com/" style="color: #7f7f7f; text-decoration: none;"><span style="font-family: Verdana, sans-serif;">SugarBabies Main Site</span></a></div>
<div class="separator" style="background-color: white; clear: both; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 15.3999996185303px; line-height: 21.5599994659424px;">
<a href="https://www.facebook.com/ShopSugarBabies" style="color: #7f7f7f; text-decoration: none;"><span style="font-family: Verdana, sans-serif;">Facebook</span></a></div>
<div class="separator" style="background-color: white; clear: both; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 15.3999996185303px; line-height: 21.5599994659424px;">
<a href="https://twitter.com/shopsugarbabies" style="color: #7f7f7f; text-decoration: none;"><span style="font-family: Verdana, sans-serif;">Twitter</span></a></div>
<div class="separator" style="background-color: white; clear: both; font-family: 'Trebuchet MS', Trebuchet, Verdana, sans-serif; font-size: 15.3999996185303px; line-height: 21.5599994659424px;">
<span style="color: #7f7f7f; font-family: Verdana, sans-serif;"><a href="http://www.pinterest.com/shopsugarbabies/" style="color: #7f7f7f; text-decoration: none;">Pinterest</a></span></div>
siahttp://www.blogger.com/profile/03987923951073766315noreply@blogger.com0tag:blogger.com,1999:blog-5606863781879331019.post-18632448159771186662015-08-13T07:30:00.000-05:002015-08-13T07:30:07.825-05:00How Many Reps, Sets, Rest, and Weight Should You Do?<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6xMLNluSGd3jGiisg8ckQzp4PLGX1Vq5iprqB4bsHMcLMgK3m75ST6ScRjZcxfG-bf3iOsiMZzIr0ma_u3hLHTS-Nupip3mgZvvMtmRrplrtKKoyz4U6q4WPiRkKH5wcthtE_5rkqC4U/s1600/Untitled.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="466" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6xMLNluSGd3jGiisg8ckQzp4PLGX1Vq5iprqB4bsHMcLMgK3m75ST6ScRjZcxfG-bf3iOsiMZzIr0ma_u3hLHTS-Nupip3mgZvvMtmRrplrtKKoyz4U6q4WPiRkKH5wcthtE_5rkqC4U/s640/Untitled.jpg" width="640" /></a></div>
<span style="font-family: Verdana, sans-serif;">Every workout has one thing in common: It has reps, sets, rest, and weight. Some workouts may differ from others in their acute variables (rest, set, reps, weight) and it can sometimes get a little confusing to understand WHY!</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">Well, there is a reason to doing a specific number of each and it all had to do with your goals!</span><br />
<br />
<span style="font-family: Verdana, sans-serif; font-size: large;"><b><u>REPS</u></b></span><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCCs6BVTO30E7eHPe3lwo8Jbkam3n44UGTMgn4LmOWcM0qL3tyZgSl0_2xlPnZh9IT4fV8-j6Tb1C-4zx_eOxm3knkslBWsgBLJGgZvekxBLGq5Slavy9mf3S9UTgXJyFiWFiWJt-6fjM/s1600/siasummerfitness-14.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCCs6BVTO30E7eHPe3lwo8Jbkam3n44UGTMgn4LmOWcM0qL3tyZgSl0_2xlPnZh9IT4fV8-j6Tb1C-4zx_eOxm3knkslBWsgBLJGgZvekxBLGq5Slavy9mf3S9UTgXJyFiWFiWJt-6fjM/s400/siasummerfitness-14.jpg" width="266" /></a></div>
<span style="font-family: Verdana, sans-serif;">Let's talk about reps for a second. Reps or repetitions are the number of times you complete a movement. Doing many reps can help you build endurance while doing fewer reps can certainly boost muscle growth and strength.</span><br />
<span style="font-family: Verdana, sans-serif;"><br />When I took my NASM personal training course, they STRESSED each acute variable, but especially reps. </span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;"><b>Here are the basic guidelines to how many reps you should do to get the desired results:</b></span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">Endurance/Stabilization: 12-20 reps</span><br />
<span style="font-family: Verdana, sans-serif;">Strength Endurance: 8-12</span><br />
<span style="font-family: Verdana, sans-serif;">Hypertrophy: 6-12 reps</span><br />
<span style="font-family: Verdana, sans-serif;">Power/Maximal Strength: 1-5 reps</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;"><i>Does this make sense? </i></span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">Basically, if you want to gain endurance (times you can lift the weight without getting tired), burn farn, and aren't too worried about putting on some muscle, then make sure your reps are higher.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">On the flipside, if you don't care about endurance as much and rather grow some muscle and really tone up that body, then do less reps.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif; font-size: large;"><u><b>SETS</b></u></span><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhngfIqZhy4CWPtgM4cZumSSKE-QVCgy5USKVknhx_dePMGFw9WqUJRbzudlylYJKdzXIZUZ1UO3dLmrDVLidyz9mnbuB2T61SbbyOQ0KAkbnGqOuQRzdH1_ChFDU20H9GEPIjd4kN5GvM/s1600/siasummerfitness-16.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhngfIqZhy4CWPtgM4cZumSSKE-QVCgy5USKVknhx_dePMGFw9WqUJRbzudlylYJKdzXIZUZ1UO3dLmrDVLidyz9mnbuB2T61SbbyOQ0KAkbnGqOuQRzdH1_ChFDU20H9GEPIjd4kN5GvM/s400/siasummerfitness-16.jpg" width="266" /></a></div>
<span style="font-family: Verdana, sans-serif;">Sets are the number of times you complete one round (or designated reps) of an exercise. The most common number of sets you will see are 3 sets in a workout. </span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">Ideally, most people who do more reps tend to do less sets.</span><br />
<span style="font-family: Verdana, sans-serif;">Opposite, most people who do less reps tend to do more sets.</span><br />
<span style="font-family: Verdana, sans-serif;"><b><br /></b></span>
<span style="font-family: Verdana, sans-serif;"><b>Here are the general guidelines from NASM:</b></span><br />
<span style="font-family: Verdana, sans-serif;"><b><br /></b></span>
<span style="font-family: Verdana, sans-serif;">Endurance/Stabilization: 1-3 sets</span><br />
<span style="font-family: Verdana, sans-serif;">Strength Endurance: 2-4 sets</span><br />
<span style="font-family: Verdana, sans-serif;">Hypertrophy: 3-5 sets</span><br />
<span style="font-family: Verdana, sans-serif;">Power/Maximal Strength: 4-6 sets</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">If you are new to working out, I would honestly suggest fewer sets and more reps since you need to get your body well conditioned first and foremost. Build up that endurance and then proceed.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif; font-size: large;"><b><u>REST</u></b></span><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijCchT9tz52M2jWAv-wGkuwAcuTpbl265N2AnbgYZdyFwDKGX40wDzSFACUsu84XI51mciFx6-aleS8UN3MCKu5SYVJYrk7Euusk5_s2qD8dsLc0CG4qHp7EWpYJudIZMMPPN7MurAVG4/s1600/siasummerfitness-19.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijCchT9tz52M2jWAv-wGkuwAcuTpbl265N2AnbgYZdyFwDKGX40wDzSFACUsu84XI51mciFx6-aleS8UN3MCKu5SYVJYrk7Euusk5_s2qD8dsLc0CG4qHp7EWpYJudIZMMPPN7MurAVG4/s400/siasummerfitness-19.jpg" width="318" /></a></div>
<span style="font-family: Verdana, sans-serif;">Rest plays a huge factor when it comes to working out. It can either help you or hinder your workout goals.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">Rest interval between sets determines to what extent energy resources are replinished before next set. </span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">Shorter rest intervals mean that less energy will be available for your next set of reps.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">However, if rest periods are too long, potential effects include decreased neuromuscular activity and decreased body temp.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;"><b>Here are the general guidelines from NASM:</b></span><br />
<span style="font-family: Verdana, sans-serif;"><b><br /></b></span>
<span style="font-family: Verdana, sans-serif;">Endurance/Stabilization: 0-90 seconds rest</span><br />
<span style="font-family: Verdana, sans-serif;">Strength Endurance: 0-60 seconds rest</span><br />
<span style="font-family: Verdana, sans-serif;">Hypertrophy: 0-60 seconds rest</span><br />
<span style="font-family: Verdana, sans-serif;">Power/Maximal Strength: 3-5 minutes rest</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">You might be wondering, why so much rest when aiming for maximal strength? Well, when you are lifting a lot of weight in a short period of time, it really burns up what energy your body has stored to complete the movements. Simply meaning: it takes a LOT out of you. </span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">Just like the endurance phase, but not as much. Classic endurance training (light-moderate weight, 15-20 reps) draws much of its energy from aerobic metabolism. This means your body burns carbs and fats in the presence of oxygen.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">Basically, endurance training is aimed at making your muscles more resistant to fatigue. Without going into complicated details, a major cause of fatigue in endurance activities is lactic acid build-up. Regularly lifting weights in a 15-20RM makes your body more efficient at clearing lactic acid from the muscles by boosting your body's hormonal and vascular systems</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif; font-size: large;"><b><u>WEIGHT</u></b></span><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3fjsWrPQn3hFhaj7RGprs530RemGezxzM8Zph8ihwXJzZ080wij4rNfJGQUcyomRE7VRwqgkxpLXzwA9eRy9N_zs5PsKnplaanafC4kvST8RaNEQchr-LVzT5Wb5MukQZp5GsPLnGw7c/s1600/siasummerfitness-28.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3fjsWrPQn3hFhaj7RGprs530RemGezxzM8Zph8ihwXJzZ080wij4rNfJGQUcyomRE7VRwqgkxpLXzwA9eRy9N_zs5PsKnplaanafC4kvST8RaNEQchr-LVzT5Wb5MukQZp5GsPLnGw7c/s400/siasummerfitness-28.jpg" width="266" /></a></div>
<span style="font-family: Verdana, sans-serif;">Something that is and will always be complicated to answer is, <i>"How much weight should I do?"</i></span><br />
<span style="font-family: Verdana, sans-serif;"><i><br /></i></span>
<span style="font-family: Verdana, sans-serif;">As much as I like to say to <i>lift what you are comfortable with and slowly graduate</i>, you need to start off with BODYWEIGHT exercises FIRST.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">Before ever trying to figure out how much weight you can lift, make sure you know how to do the movement, as flawless as possible, without any weight at all. If you can't do the move with bodyweight, what makes you think you can do it WITH weights?</span><br />
<div>
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div>
<span style="font-family: Verdana, sans-serif;">When it comes to weights, there are really no set guidelines for what weight you should be doing. Here are tips that I have personally used when I started weight training:</span></div>
<div>
<ul>
<li><span style="font-family: Verdana, sans-serif;">When using dumbbells, start off with a 5lb dumbbell first. If you cannot do 5lbs, grab a 2lb. </span><span style="font-family: Verdana, sans-serif;">If the 5lb. dumbbell is too light for you, grab a 10lb. dumbbell and see how that feels. Still too light? Move up another 5lbs and see how that feels.</span></li>
<li><span style="font-family: Verdana, sans-serif;">When using a barbell, start with the bar first. Too light? Add 2.5 or 5 lbs plates to each side of the barbell. Still too light? Try 2 10lb. weight plates on each side and see how that feels. </span></li>
<li><span style="font-family: Verdana, sans-serif;">Make sure that whatever weight you choose, it allows you to complete your exercises in the appropriate form. </span></li>
<li><span style="font-family: Verdana, sans-serif;">Just because some of you have asked: I personally lift 15lb dumbbells and use a T-Grip barbell with 50lbs when I squat and bench press. Not much, but just enough for a petite lady like me.</span></li>
<li><span style="font-family: Verdana, sans-serif;">When you get comfortable with the weight you are using, say after 4 weeks, upgrade 5-10 pounds. This is called <i>progressive overload</i> and is the gradual increase of stress placed upon the body during exercise training. This is good since it gives your body time to respond to the stress placed upon it.</span></li>
<li><span style="font-family: Verdana, sans-serif;">Sore after your workout? It means you have placed new stress on your body that it is not used to. DOMS (delayed onset muscle soreness) with usually go away within 72 hours. This is why rest days and switching up body parts per day is so important! The next time you lift or go heavier, do expect to have a little soreness the next day as its just your body's signal that something has changed.</span></li>
</ul>
<b style="font-family: Verdana, sans-serif;">General rule of thumb: </b></div>
<div>
<span style="font-family: Verdana, sans-serif;">For beginner, endurance, and stabilization, choose lighter weights since you are doing more reps. </span></div>
<div>
<span style="font-family: Verdana, sans-serif;">For muscle building and strength, use heavier weights since you are doing less reps.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<br />
<div style="color: #333333; font-size: 16px; line-height: 23.9999980926514px;">
<span style="font-family: Verdana, sans-serif;"><i>Want to build a better body in just 12 weeks?</i> <b>Check out my Fit Mommy Workout Bundle!</b></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgVvhdkbc-88FY-RF0QSgFsuGUp-e4Ug96_XcZUX31np7s3ibSX_Px2ScrCSPIFJuT2YBqqOI1Cf4u65PQIaKhHgu1EaKA-ht3lrXXREPI2dcdBffO9gSksdlY4Gjswdz6nnlc66sFxsM/s1600/Collages1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><b><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgVvhdkbc-88FY-RF0QSgFsuGUp-e4Ug96_XcZUX31np7s3ibSX_Px2ScrCSPIFJuT2YBqqOI1Cf4u65PQIaKhHgu1EaKA-ht3lrXXREPI2dcdBffO9gSksdlY4Gjswdz6nnlc66sFxsM/s400/Collages1.jpg" width="315" /></b></a></div>
<div class="separator" style="clear: both; text-align: center;">
<a class="sellfy-buy-button" href="https://sellfy.com/p/vKki/" id="vKki">Buy now</a></div>
<div class="separator" style="clear: both;">
<span style="font-family: Verdana, sans-serif;"><b>Bundle & Save BIG!</b></span></div>
<div class="separator" style="clear: both;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="separator" style="clear: both;">
<span style="font-family: Verdana, sans-serif;">In this bundle, you will receive:</span></div>
<div class="separator" style="clear: both;">
<span style="font-family: Verdana, sans-serif;">-Butt & Thigh Blaster 4 Week Home Workout Program</span></div>
<div class="separator" style="clear: both;">
<span style="font-family: Verdana, sans-serif;">-Armed & Fabulous 4 Week Home Program </span></div>
<div class="separator" style="clear: both;">
<span style="font-family: Verdana, sans-serif;">-Ab & Core Attach 4 Week Home Program</span></div>
<div class="separator" style="clear: both;">
<span style="font-family: Verdana, sans-serif;">-Eat Clean, Get Lean 4 Week Meal Plan</span></div>
<div class="separator" style="clear: both;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="separator" style="clear: both;">
<span style="font-family: Verdana, sans-serif;">All programs are bodyweight exercises only-NO GYM REQUIRED! You can simply do these at home within the comfort of your own home. </span></div>
<div class="separator" style="clear: both;">
<span style="font-family: Verdana, sans-serif;">Features 4 weeks of high-resolution step-by-step pictures and an exercise directory.</span></div>
<div class="separator" style="clear: both;">
<span style="font-family: Verdana, sans-serif;"><b>*The Armed & Fabulous program does require one set of dumbbells only.</b></span></div>
<div class="separator" style="clear: both;">
<span style="font-family: Verdana, sans-serif;"><b><br /></b></span></div>
<div class="separator" style="clear: both;">
<span style="font-family: Verdana, sans-serif;">Jumpstart your weightloss with this 4 week clean eating meal plan! With over 60 easy-to-make recipes, you are sure to enjoy the world of clean eating while losing those few extra pounds.</span></div>
<div class="separator" style="clear: both;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="separator" style="clear: both;">
<span style="font-family: Verdana, sans-serif;"><b style="font-style: italic;">"Can I do all 3 workout programs together?" </b>Absolutely! You can</span><span style="text-align: center;"><span style="font-family: Verdana, sans-serif;"> actually alternate them and do your butt program one day, arms the next, and then abs. Then start over! </span></span></div>
</div>
siahttp://www.blogger.com/profile/03987923951073766315noreply@blogger.com0tag:blogger.com,1999:blog-5606863781879331019.post-88129112610052015612015-08-11T16:32:00.002-05:002015-08-11T16:42:00.488-05:00How to Get More Traffic to Your Blog!<span style="font-family: Verdana, sans-serif;"></span><br />
<div class="separator" style="clear: both; text-align: center;">
<span style="font-family: Verdana, sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrri_csCRv2r6DMFxJ5I4DvTrKS2Y3ziYWKv-68oWlWPEBmGM9eYw1fGTAb3wRy5_G7m1xPwI3JbTc6YS81O8JejOilDwSONryR6xmK7yjUIUYq_XUCTU4UETPUxhPn0E6QG5l2bUXGzo/s640/blogger-image-1590249413.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="395" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrri_csCRv2r6DMFxJ5I4DvTrKS2Y3ziYWKv-68oWlWPEBmGM9eYw1fGTAb3wRy5_G7m1xPwI3JbTc6YS81O8JejOilDwSONryR6xmK7yjUIUYq_XUCTU4UETPUxhPn0E6QG5l2bUXGzo/s400/blogger-image-1590249413.jpg" width="400" /></a></span></div>
<span style="font-family: Verdana, sans-serif;">No.. this is not a fitness related post (<b>sorry, fitness peeps!</b>). I often get asked about blogging and so, to cater to my blogging peeps, I like to post every so often on the topic.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">Today, I will discuss with you the most effective ways of <b>gaining traffic to your site</b>. I always get asked, <i>"How do you get so many followers or visits?" </i></span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">Like I tell all of my clients who blog, creating the blog is the <u>easy</u> step, but to create a daily stream of readers who actually want to come back to your blog for more is a whole 'nother story!</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">These days, I get almost 1.5 million views a month, on average. Not bad for blog in its 3rd year, huh? But it really took some trial/error on my part and a LOT of hard work.</span><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh12Y0nfjFVUGjm8BOOetzKF2lO9J0NBUJPelKFlCI4vlhgdjhP4vRx1Nx6q6NTgRTPIN3yl6VzFPjNAOTo84IE6vktvmOchGKUfR0wIXSWXiWSh4bDmkkz2GMh2j67JxJXJ2lFM7ivHdA/s1600/Chrome+Legacy+Window+8112015+42033+PM.bmp.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="232" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh12Y0nfjFVUGjm8BOOetzKF2lO9J0NBUJPelKFlCI4vlhgdjhP4vRx1Nx6q6NTgRTPIN3yl6VzFPjNAOTo84IE6vktvmOchGKUfR0wIXSWXiWSh4bDmkkz2GMh2j67JxJXJ2lFM7ivHdA/s640/Chrome+Legacy+Window+8112015+42033+PM.bmp.jpg" width="640" /></a></div>
<span style="font-size: large;">
<span style="font-family: Verdana, sans-serif;"><b><u>Here are my steps to gaining more followers to your site:</u></b></span></span><br />
<span style="font-family: Verdana, sans-serif;"><b><u><br /></u></b></span>
<span style="font-family: Verdana, sans-serif;"><b>1. Blog and blog OFTEN.</b> Unfortunately, some bloggers are too busy selling programs, guides, and plans that they forget to POST! In my first two years of blogging, I was posting a new blog post DAILY. Sometimes, I would even post a few per day. Posting reminds your followers that you have very vaulable infortmation to share with them. Posting also tells your readers that you have more to bring to the table than just trying to sell them a plan. Give the people what they want! Watch your stats on each blog post and listen. This is your non-verbal feedback. I have almost 2,000 blog posts from the time I started my blog back in March/April of 2013. You do the math.</span><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiw2H2CzomSvlyZfuq3i9ZqryeapKxfFAe56CW1Pc27CJ8dFNZSlqx3nVsCCMY3RtvShbb63vuhwfQjXGhux4X5Pwy5VZj6RbWjLDz9sZQelubVSZPBhoxth-tT15_4V2F3lPRM9foVRJ0/s1600/Chrome+Legacy+Window+8112015+42435+PM.bmp.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="348" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiw2H2CzomSvlyZfuq3i9ZqryeapKxfFAe56CW1Pc27CJ8dFNZSlqx3nVsCCMY3RtvShbb63vuhwfQjXGhux4X5Pwy5VZj6RbWjLDz9sZQelubVSZPBhoxth-tT15_4V2F3lPRM9foVRJ0/s640/Chrome+Legacy+Window+8112015+42435+PM.bmp.jpg" width="640" /></a></div>
<span style="font-family: Verdana, sans-serif;"><b>2. Give things away for FREE.</b> Who doesn't LOVE free? Seriously. Whatever your blog or site has to offer, do a giveaway or create a free program/guide to hand out. People will flock to you pretty quickly if you are known to give good tips or product-for free. Now, don't give EVERYTHING away for free because this will ultimately hurt you, but create a good balance between suiting your needs as a blogger/business owner and making your followers very happy. Here is a sample of my newest giveaway.</span><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSa3xMb1eFisa6s318QH8shHyVZj6kbatWVFqQh55O-q0nH52IzU9ACyxx99pWGqLfuQ6lpNd8-WCZdc2B4HosIpJ6TccJSXx8-VXyMdGdN3cayoSwtSiUtfEkjzWI_Ed0ysp-ByPO0_c/s1600/Chrome+Legacy+Window+8112015+42616+PM.bmp.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="420" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSa3xMb1eFisa6s318QH8shHyVZj6kbatWVFqQh55O-q0nH52IzU9ACyxx99pWGqLfuQ6lpNd8-WCZdc2B4HosIpJ6TccJSXx8-VXyMdGdN3cayoSwtSiUtfEkjzWI_Ed0ysp-ByPO0_c/s640/Chrome+Legacy+Window+8112015+42616+PM.bmp.jpg" width="640" /></a></div>
<b style="font-family: Verdana, sans-serif;">3. Use social media DAILY. </b><span style="font-family: Verdana, sans-serif;">Try to post to all social medias several times per day. If this seems like a huge task for you, then download programs or apps that can schedule your posts ahead of time. Facebook business pages already allow you to schedule future posts-for free-and that has made my life sooo much better! You have got to be active and it may feel like you are stuck to your phone (the bad side of blogging), but you have to let the people know you are there. Pinterest has personally been a favorite social media of mine! People repin your pins and it pretty much does the work for you. You can see from the image below the different forms of social media that brings traffic to my blog.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpaSLYx8stWDIWzO4RShbmbJ2H-Aa_XquQZblUzDFzo_TPcbbXXwc885be9Up0FOxIrYRCD5ygfRlkM75VO-BCvNHt3ue6iBF6i9_2sdLgrNE7NMK4OuPO4PytylqxNdGNfSgueiuMXgE/s1600/Chrome+Legacy+Window+8112015+42026+PM.bmp" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpaSLYx8stWDIWzO4RShbmbJ2H-Aa_XquQZblUzDFzo_TPcbbXXwc885be9Up0FOxIrYRCD5ygfRlkM75VO-BCvNHt3ue6iBF6i9_2sdLgrNE7NMK4OuPO4PytylqxNdGNfSgueiuMXgE/s640/Chrome+Legacy+Window+8112015+42026+PM.bmp" width="640" /></a></div>
<span style="font-family: Verdana, sans-serif;"><b>4. Talk to your people DAILY.</b> Yes-if people ask you a question or post a comment, ANSWER or REPLY. In the very least, try to acknowledge it by hitting the "like" button. This lets them know and understand that they are of value to you and you are happy that they are there! Answer emails the best you can and create live Q&As where people get to jump in such as Periscope or Webinars.</span><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqC9osxazlY-WqS9Tk1ErBu8snJ3ZPxF4DQ8LNEPgQu1ChUNKGvbUJ4EBWBi4bfy8c7Zyn4CiIhVsNseMujCREqORz1eTOXg3lRr_AQwmG8I2HFDm_ihuFseoyX4QrDWgAWAtVsYxVhe0/s1600/Chrome+Legacy+Window+8112015+42931+PM.bmp.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="368" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqC9osxazlY-WqS9Tk1ErBu8snJ3ZPxF4DQ8LNEPgQu1ChUNKGvbUJ4EBWBi4bfy8c7Zyn4CiIhVsNseMujCREqORz1eTOXg3lRr_AQwmG8I2HFDm_ihuFseoyX4QrDWgAWAtVsYxVhe0/s400/Chrome+Legacy+Window+8112015+42931+PM.bmp.jpg" width="400" /></a></div>
<span style="font-family: Verdana, sans-serif;"><b>5. Be INTERESTING. </b>This sounds like a lame tip, but it is SO true! I also see it in myself when I choose to follow someone else. I like to follow people who post interesting, cool things. Have something neat to share or offer. Share your personal life-people love learning about you and knowing what you are <i>really</i> like. Like I said before, give the people what they want. Sometimes, as a blogger, they just want more of YOU! Also, BE REAL and RELATABLE.</span><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNlC-ndKLP0SXJt8FA6TkgLcrHzN2Rcq29uGPmafnQ7hzAYkw1mYcQOUSi_85J64EzuTfsO3dHtxEDqkZT023XNokg4LN9io5rBVxiyRsLIMGzPwPGacAazkAOY7vya33xR0SSgxjG-aw/s1600/Chrome+Legacy+Window+8112015+43129+PM.bmp.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="422" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNlC-ndKLP0SXJt8FA6TkgLcrHzN2Rcq29uGPmafnQ7hzAYkw1mYcQOUSi_85J64EzuTfsO3dHtxEDqkZT023XNokg4LN9io5rBVxiyRsLIMGzPwPGacAazkAOY7vya33xR0SSgxjG-aw/s640/Chrome+Legacy+Window+8112015+43129+PM.bmp.jpg" width="640" /></a></div>
<span style="font-family: Verdana, sans-serif;">I hope these tips really helps you guys on your journey to blogging or business. Remember to never give up-gaining traffic simply takes TIME.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">If you are interested in creating a blog and making a profit off of it, I have a small ebooklet that you can get that will tell you not only HOW to start a successful blog, but also how to get traffic and make a little money on the side. It has helped to jumpstart many blogs already and I am always so happy to help!</span><br />
<div style="text-align: center;">
<img alt="How I Turned My Blog Into a Full Time Income" src="https://pimg.sellfy.com/images/resize/product/1240/d8ee2927efec8149c7c37c4a5b71e67a.jpg" /><br />
<br />
<span style="font-family: Verdana, sans-serif;"><a href="https://www.blogger.com/%3Ca%20href=%22https://sellfy.com/p/kAzU/%22%20id=%22kAzU%22%20class=%22sellfy-buy-button%22%3EBuy%20now%3C/a%3E%3Cscript%20type=%22text/javascript%22%20src=%22https://sellfy.com/js/api_buttons.js%22%3E%3C/script%3E" target="_blank">Click here to purchase yours!</a></span></div>
siahttp://www.blogger.com/profile/03987923951073766315noreply@blogger.com0tag:blogger.com,1999:blog-5606863781879331019.post-25017877632964519932015-08-10T06:37:00.001-05:002015-08-10T06:37:02.406-05:003 Easy Edible Sensory Activities for Toddlers<div style="background-color: white; margin-bottom: 20px; text-align: left;">
<div class="separator" style="clear: both; line-height: 22px; text-align: center;">
<b><u><span style="font-family: Verdana, sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSRlWq6nDzhFanG641-dbl8bVQEcCzxN7uYhuxquyMKv3tl9fV7ulVacMxaCdMEm0DmxxLIoqPNa3spfCas2ycFrckqmVFnCJlZrdCr57i20oi_RQskMHtbOABplYOG2FkCANBxoOqslo/s640/blogger-image--514076368.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSRlWq6nDzhFanG641-dbl8bVQEcCzxN7uYhuxquyMKv3tl9fV7ulVacMxaCdMEm0DmxxLIoqPNa3spfCas2ycFrckqmVFnCJlZrdCr57i20oi_RQskMHtbOABplYOG2FkCANBxoOqslo/s640/blogger-image--514076368.jpg" /></a></span></u></b></div>
<div class="separator" style="clear: both; line-height: 22px; text-align: left;">
<span style="font-family: Verdana, sans-serif;">Yesterday, my husband worked <b>14 hours</b>. </span></div>
<div class="separator" style="clear: both; line-height: 22px; text-align: left;">
<span style="font-family: Verdana, sans-serif;">That means <b>14 hours</b> with a toddler, all by myself. That would have totally been fine if I didn't have a business to run, work to do, and a house to clean all at once.</span></div>
<div class="separator" style="clear: both; line-height: 22px; text-align: left;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; line-height: 22px; text-align: left;">
<span style="font-family: Verdana, sans-serif;"><b>BUT..</b> Instead of waking up and already wishing my husband were home to help, I decided to wake up with a positive attitude. I decided that my son and I were going to go on a date!</span></div>
<div class="separator" style="clear: both; line-height: 22px; text-align: left;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; line-height: 22px; text-align: left;">
<span style="font-family: Verdana, sans-serif;">We began our adventure by going to our water park and playground where Grey got to play and run around. Afterwards, we went and got frozen yogurt as a treat and shared a bowl. He loved it!</span></div>
<div class="separator" style="clear: both; line-height: 22px; text-align: left;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; line-height: 22px; text-align: left;">
<span style="font-family: Verdana, sans-serif;">Then, we went to the grocery store and shopped for a few ingredients to make some fun activities that I saw on Pinterest for 18 month old toddlers!</span></div>
<div class="separator" style="clear: both; line-height: 22px; text-align: left;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; line-height: 22px; text-align: left;">
<span style="font-family: Verdana, sans-serif;">Here's what we made:</span></div>
<div class="separator" style="clear: both; line-height: 22px; text-align: center;">
<b><u><br /></u></b></div>
<div style="line-height: 22px;">
<b><u><span style="font-family: Verdana, sans-serif;">Edible Playdough</span></u></b></div>
<ul>
<li><span style="line-height: 22px;"><span style="font-family: Verdana, sans-serif;">1/2 cup Marshmallow Creme</span></span></li>
<li><span style="line-height: 22px;"><span style="font-family: Verdana, sans-serif;">1/3 cup Cornstarch </span></span></li>
<li><span style="line-height: 22px;"><span style="font-family: Verdana, sans-serif;">2 tbsp. colored icing</span></span></li>
<li><span style="line-height: 22px;"><span style="font-family: Verdana, sans-serif;">1 1/2 tbsps. oil</span></span></li>
</ul>
<br /></div>
<div style="background-color: white; line-height: 22px; margin-bottom: 20px; text-align: left;">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDk40ZSoBACWdkcvBOfKYP4U7bhHSN-3p2Avt6hdYbRT0pqVxzYGP8j7KO0tBhcs1kvutbuSTEasQb6XfFT2nlgvZpknZFy4iFf-Vuf5sh-LclBoYJKg04G34ocFA6aBS1jj8ve2yprBk/s640/blogger-image-896285127.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDk40ZSoBACWdkcvBOfKYP4U7bhHSN-3p2Avt6hdYbRT0pqVxzYGP8j7KO0tBhcs1kvutbuSTEasQb6XfFT2nlgvZpknZFy4iFf-Vuf5sh-LclBoYJKg04G34ocFA6aBS1jj8ve2yprBk/s400/blogger-image-896285127.jpg" width="400" /></a></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: Verdana, sans-serif;">The first step to making this homemade "playdough" was to mix the ingredients, by hand, in a bowl. You will have to knead this into a dough as you would if you were making pie crust. Use the oil as needed to help form the mixture into a ball. If your batter is too sticky, add more cornstarch. If it breaks apart easily, add more creme and a little bit of oil. </span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: Verdana, sans-serif;">The end result was almost like the marshmellow fondant that you see on some cakes!</span></div>
<div class="separator" style="clear: both;">
</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4lVN2nJvLFL4y5aaiGTtXF03Tf08tq2B5-Pz4-jr1owKkf_0zyjBn2Bp3PEJblyfckqg8S42tq-EEb9at8HzuFrcCZJPJi2lqOwOEfVnoaWkrMk8m92gzKdDdKyVIPpjihfRuloyaNkQ/s640/blogger-image-361930165.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4lVN2nJvLFL4y5aaiGTtXF03Tf08tq2B5-Pz4-jr1owKkf_0zyjBn2Bp3PEJblyfckqg8S42tq-EEb9at8HzuFrcCZJPJi2lqOwOEfVnoaWkrMk8m92gzKdDdKyVIPpjihfRuloyaNkQ/s400/blogger-image-361930165.jpg" width="400" /></a></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: Verdana, sans-serif;">My son loved it! He squeezed it, poked it, and even ate it. Usually, I would havea heart attack feeding my kid marshmellow creme, but sometimes you just have to pick your battles. Yesterday was one of those days. Breaking the rules was sort of fun :)</span></div>
<div class="separator" style="clear: both;">
</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIBjGRJn0YZxr1mZIRxXIjiKWHugRmOqz27B_EJ2RCJOOtOBSc6-GgTX9PrbOrz99HRYBJ_WI7c4nzjOHVi7-ABogqaLezDZzmeFBt8PmXTF9AXBdUX9nAeF15Fv3pXWHD2KheuFLby6M/s640/blogger-image--1012006576.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIBjGRJn0YZxr1mZIRxXIjiKWHugRmOqz27B_EJ2RCJOOtOBSc6-GgTX9PrbOrz99HRYBJ_WI7c4nzjOHVi7-ABogqaLezDZzmeFBt8PmXTF9AXBdUX9nAeF15Fv3pXWHD2KheuFLby6M/s400/blogger-image--1012006576.jpg" width="400" /></a></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: Verdana, sans-serif;">YUMMY! We stored the rest in an air tight container for the next day.</span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNP_jKVI0dwVJMn6UAEowcLKKOutVsATD8Vkiy6F4cz5TamEfVF_GeIM0yrx929Opmsy3OWBlkymtdYp1_8hWfblh4TyuBzH1dDF32ySsVsCpQuKfcbS-Q_P0rQXWUaGVG7qpsUp1xX2c/s640/blogger-image--536479431.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNP_jKVI0dwVJMn6UAEowcLKKOutVsATD8Vkiy6F4cz5TamEfVF_GeIM0yrx929Opmsy3OWBlkymtdYp1_8hWfblh4TyuBzH1dDF32ySsVsCpQuKfcbS-Q_P0rQXWUaGVG7qpsUp1xX2c/s400/blogger-image--536479431.jpg" width="400" /></a></div>
</div>
<div style="background-color: white; margin-bottom: 20px; text-align: left;">
<div style="line-height: 22px; text-align: left;">
<span style="font-family: Verdana, sans-serif;"><b><u>Spaghetti Sensory</u></b></span></div>
<ul>
<li><span style="line-height: 22px;"><span style="font-family: Verdana, sans-serif;">Spaghetti</span></span></li>
<li><span style="line-height: 22px;"><span style="font-family: Verdana, sans-serif;">oil</span></span></li>
<li><span style="line-height: 22px;"><span style="font-family: Verdana, sans-serif;">food coloring</span></span></li>
</ul>
</div>
<div style="background-color: white; margin-bottom: 20px; text-align: left;">
<div class="separator" style="clear: both; line-height: 22px; text-align: center;">
<span style="font-family: Verdana, sans-serif;"><b><u><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgp_vR8Rj7NNh1Wiyta0ohOIsCqVmcnlEbNhRcD1dxvnzOmo8Nvi4EW2Tty6BjujciC9vC8wAKk3-TeXZj2AQa7dUz2qfIJ2jR-2inPTLbU_RAJmURc_sNboNBBI1reQA1Bug7NHKdMZJk/s640/blogger-image-804601728.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgp_vR8Rj7NNh1Wiyta0ohOIsCqVmcnlEbNhRcD1dxvnzOmo8Nvi4EW2Tty6BjujciC9vC8wAKk3-TeXZj2AQa7dUz2qfIJ2jR-2inPTLbU_RAJmURc_sNboNBBI1reQA1Bug7NHKdMZJk/s400/blogger-image-804601728.jpg" width="400" /></a></u></b></span></div>
<div class="separator" style="clear: both; line-height: 22px; text-align: left;">
<span style="font-family: Verdana, sans-serif;">Our next creation was quite simple! All I did was boil the spaghetti, drain, and returned to a bowl where I added blue food coloring and a little bit of oil to keep it from sticking.</span></div>
<div class="separator" style="clear: both; line-height: 22px;">
</div>
<div class="separator" style="clear: both; line-height: 22px; text-align: center;">
<span style="font-family: Verdana, sans-serif;"><b><u><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgK2z9Mies5dBwb_-Ob3u1R3zLJgzuOxJMlmYFm0kIojXTB6LQR2UrZHF3Schn_oi0mIW1jenZ4aoejHMu55bAEWxDPnhKNijgRoIyfcNssjcwygRXnlpKtb7y3uavadgeaBEHBuBDuq9o/s640/blogger-image-343143692.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgK2z9Mies5dBwb_-Ob3u1R3zLJgzuOxJMlmYFm0kIojXTB6LQR2UrZHF3Schn_oi0mIW1jenZ4aoejHMu55bAEWxDPnhKNijgRoIyfcNssjcwygRXnlpKtb7y3uavadgeaBEHBuBDuq9o/s400/blogger-image-343143692.jpg" width="400" /></a></u></b></span></div>
<div class="separator" style="clear: both; line-height: 22px; text-align: left;">
<span style="font-family: Verdana, sans-serif;">He had a blast "hiding" behind the noodles and playing with them.</span></div>
<div class="separator" style="clear: both; line-height: 22px;">
</div>
<div class="separator" style="clear: both; line-height: 22px; text-align: center;">
<span style="font-family: Verdana, sans-serif;"><b><u><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggj_QW1nEoLm0JVsYBO6eLry7XOb5uwyjD-pM9g7aqIamNi8F7U10tHiGMdP7yBPBe-3REILG82oZhiuOScf-ZOvdb1QxAyEZSNABIWhmExQksBma3eKi7cwp-ZfkYeH_UiIO2iD76rlk/s640/blogger-image--1459608207.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggj_QW1nEoLm0JVsYBO6eLry7XOb5uwyjD-pM9g7aqIamNi8F7U10tHiGMdP7yBPBe-3REILG82oZhiuOScf-ZOvdb1QxAyEZSNABIWhmExQksBma3eKi7cwp-ZfkYeH_UiIO2iD76rlk/s400/blogger-image--1459608207.jpg" width="400" /></a></u></b></span></div>
<div class="separator" style="clear: both; line-height: 22px; text-align: left;">
<span style="font-family: Verdana, sans-serif;">Yummy!</span></div>
</div>
<div style="background-color: white; margin-bottom: 20px; text-align: left;">
<div style="line-height: 22px; text-align: left;">
<span style="font-family: Verdana, sans-serif;"><b><u>Moon Sand</u></b></span></div>
<ul>
<li><span style="font-family: Verdana, sans-serif; line-height: 22px;">6 cups of flour (any kind)</span></li>
<li><span style="font-family: Verdana, sans-serif; line-height: 22px;">1 cup of cooking oil</span></li>
</ul>
</div>
<div style="background-color: white; margin-bottom: 20px; text-align: left;">
<div class="separator" style="clear: both; line-height: 22px; text-align: center;">
<span style="font-family: Verdana, sans-serif;"><b><u><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGci0QAYgtfHbWxXNYK28LCkXApxROm2sAa88YA3WjuG_4dSxfjJa2_BW3NqEgqfeZYDUvlHOUHvIEnn87lHL8mbKib6zTAdxyvgYbENTjI1yYhK_JmysIFb0S5XP_E0gZaiY52rfUVfk/s640/blogger-image--388670070.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGci0QAYgtfHbWxXNYK28LCkXApxROm2sAa88YA3WjuG_4dSxfjJa2_BW3NqEgqfeZYDUvlHOUHvIEnn87lHL8mbKib6zTAdxyvgYbENTjI1yYhK_JmysIFb0S5XP_E0gZaiY52rfUVfk/s400/blogger-image--388670070.jpg" width="400" /></a></u></b></span></div>
<div class="separator" style="clear: both; line-height: 22px; text-align: left;">
<span style="font-family: Verdana, sans-serif;">This was a SUPER basic moon sand recipe. Some recipe calls for coloring and glitter, etc, but we wanted to go the old fashioned route and make it look like real sand since my son just LOVES to eat the sand here on our beaches (YIKES).</span></div>
<div class="separator" style="clear: both; line-height: 22px; text-align: center;">
<span style="font-family: Verdana, sans-serif;"><b><u><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJKUcDIYvvaxfILOiBDiplV4WRw8k5qqXG905qqphtDjIH5_YzyweokjiuAIMQOG-1DlDKeXRPEEOODbPv_q_L286ODNpK8KFjSxEDgl8_dsRvYUXZvxhC_w2H7SngE6dCcQULg4XW6x8/s640/blogger-image--1896625804.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJKUcDIYvvaxfILOiBDiplV4WRw8k5qqXG905qqphtDjIH5_YzyweokjiuAIMQOG-1DlDKeXRPEEOODbPv_q_L286ODNpK8KFjSxEDgl8_dsRvYUXZvxhC_w2H7SngE6dCcQULg4XW6x8/s400/blogger-image--1896625804.jpg" width="400" /></a></u></b></span></div>
<div class="separator" style="clear: both; line-height: 22px; text-align: left;">
<span style="font-family: Verdana, sans-serif;">Though it is edible, it does not have the best taste since its just flour and oil. Some recipes call for brown sugar, but I already had my son hyped up on sugar from the play dough (good job, me).</span></div>
<div class="separator" style="clear: both; line-height: 22px; text-align: left;">
<span style="font-family: Verdana, sans-serif;">The sand was easily manipulated and molded! You could build things out of it and shape things. The texture was so soft, too.</span></div>
<div class="separator" style="clear: both; line-height: 22px;">
</div>
<div class="separator" style="clear: both; line-height: 22px; text-align: center;">
<span style="font-family: Verdana, sans-serif;"><b><u><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfhTHpKdtj-Ejufyyq-rWxs9an7nr5BHWs_9FBMNPjXJRFzTRc99fBjVv5mKmqPllZCJH3f3-c3Ip9etjzjxFJjL60l5h7yA6R41nZMK9gtU-uLt6osanPnZjS5G1ZLJNbHYFQxSyBduk/s640/blogger-image--301027372.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfhTHpKdtj-Ejufyyq-rWxs9an7nr5BHWs_9FBMNPjXJRFzTRc99fBjVv5mKmqPllZCJH3f3-c3Ip9etjzjxFJjL60l5h7yA6R41nZMK9gtU-uLt6osanPnZjS5G1ZLJNbHYFQxSyBduk/s400/blogger-image--301027372.jpg" width="400" /></a></u></b></span></div>
<div class="separator" style="clear: both; line-height: 22px; text-align: left;">
<span style="font-family: Verdana, sans-serif;">Someone instantly loved his mini "sandbox."</span></div>
<div class="separator" style="clear: both; line-height: 22px;">
</div>
<div class="separator" style="clear: both; line-height: 22px; text-align: center;">
<span style="font-family: Verdana, sans-serif;"><b><u><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikRo75QrPY-V7i_-e5essWmR5z6ypZ0oAH0VcRovUFIlm8BQipNukUPVsZKGAS5Eg9RWfu1J9Dpl8arf2XQVEoyBcWVugTrgkY5IJ-Q5IYSvkbnb2LzZtrwSQjjWouxumUGovaqoAzbfI/s640/blogger-image--1314572684.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikRo75QrPY-V7i_-e5essWmR5z6ypZ0oAH0VcRovUFIlm8BQipNukUPVsZKGAS5Eg9RWfu1J9Dpl8arf2XQVEoyBcWVugTrgkY5IJ-Q5IYSvkbnb2LzZtrwSQjjWouxumUGovaqoAzbfI/s400/blogger-image--1314572684.jpg" width="400" /></a></u></b></span></div>
<div class="separator" style="clear: both; line-height: 22px; text-align: left;">
<span style="font-family: Verdana, sans-serif;">This is a great sensory activity for toddlers, though it may get a little messy. Play outdoors or on a hard floor surface.</span></div>
<div class="separator" style="clear: both; line-height: 22px; text-align: center;">
<span style="font-family: Verdana, sans-serif;"><b><u><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRyA85zpxAmQMbusG2zjMghj5x41Z22t7dGsK9Q71Z8AlTJgLzvgkJQDTLKcasAZDO1Rzyvp1SId1YuvZiEda1yf6n3gdxuY9MDp3GKhIPceFqrKU-QwRSszg-4l3iF9NtG6cL06IOilU/s640/blogger-image--1764101084.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRyA85zpxAmQMbusG2zjMghj5x41Z22t7dGsK9Q71Z8AlTJgLzvgkJQDTLKcasAZDO1Rzyvp1SId1YuvZiEda1yf6n3gdxuY9MDp3GKhIPceFqrKU-QwRSszg-4l3iF9NtG6cL06IOilU/s400/blogger-image--1764101084.jpg" width="400" /></a></u></b></span></div>
<br />
<div style="text-align: left;">
<span style="font-family: Verdana, sans-serif;">As you can see, we ended up having a GREAT day. I wish everyday could have been like this. The activities kept him busy for an hour or so and I personally enjoyed creating them, myself.</span></div>
</div>
<div style="background-color: white; margin-bottom: 20px;">
</div>
siahttp://www.blogger.com/profile/03987923951073766315noreply@blogger.com0tag:blogger.com,1999:blog-5606863781879331019.post-22956674869440317792015-08-09T05:52:00.002-05:002015-08-09T05:52:29.666-05:00Workout & Diet Plan Bundle GIVEAWAY!<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjl-BPyy9JiYlRGHx0iFmLyYvcnAGNpTSjW3xLKP3eyWON2YNCDRLZ9lhkbYtGcI7wIPsKPaoJUNaCdi00lPgwU8o5WGPvpjO4k6Yksxn-YgQjfLSaSg0pw8NQfZ7KTanrUT0xRt2kCAGU/s1600/Collages1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjl-BPyy9JiYlRGHx0iFmLyYvcnAGNpTSjW3xLKP3eyWON2YNCDRLZ9lhkbYtGcI7wIPsKPaoJUNaCdi00lPgwU8o5WGPvpjO4k6Yksxn-YgQjfLSaSg0pw8NQfZ7KTanrUT0xRt2kCAGU/s400/Collages1.jpg" width="316" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: Verdana, sans-serif;">Good morning ladies! </span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: Verdana, sans-serif;">I will be giving away the <b>ENTIRE </b>workout/meal plan bundle to one of you awesome chicks. All you have to do is follow the directions on the Rafflecopter widget below. Each task that you complete will give you one extra entry into the drawing!</span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: Verdana, sans-serif;">Good luck and happy Sunday!</span></div>
<br />
<div style="text-align: center;">
<a class="rcptr" data-raflid="d88a03e659" data-template="" data-theme="classic" href="http://www.rafflecopter.com/rafl/display/d88a03e659/" id="rcwidget_kh8ssciz" rel="nofollow">a Rafflecopter giveaway</a>
<script src="//widget-prime.rafflecopter.com/launch.js"></script></div>
siahttp://www.blogger.com/profile/03987923951073766315noreply@blogger.com0tag:blogger.com,1999:blog-5606863781879331019.post-35110091665020389062015-08-06T16:24:00.003-05:002015-08-06T16:24:50.435-05:00How to Track and Keep Up With Your Macros (Part 3)<div style="text-align: center;">
</div>
<div style="text-align: center;">
<span style="font-family: Verdana, sans-serif;"></span></div>
<div style="text-align: center;">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibY_XNQ7njjOay-EJzXmjiIOOKLi_Ieoq2nGHBwWkMvL1huBWrdw08drY9XzM0_srONy8TVyQiP0UMOTaPqfqgR-lOQNKIs5umTE7RsZg8LLrp9PNiJuesQXdCXHaSbOVVqK6EQdnhc0I/s1600/1024x700xRousey-SI3.jpg.speedilic.ic_.-YqyupV0o7.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibY_XNQ7njjOay-EJzXmjiIOOKLi_Ieoq2nGHBwWkMvL1huBWrdw08drY9XzM0_srONy8TVyQiP0UMOTaPqfqgR-lOQNKIs5umTE7RsZg8LLrp9PNiJuesQXdCXHaSbOVVqK6EQdnhc0I/s400/1024x700xRousey-SI3.jpg.speedilic.ic_.-YqyupV0o7.jpg" width="400" /></a></div>
</div>
<div style="text-align: left;">
<span style="font-family: Verdana, sans-serif;">I have spoken a LOT on what macros are, why to count them, and HOW to go about counting them. Now, here is the third and final part to the whole IIFYM (If-It-Fits-Your-Macros) process.</span></div>
<div style="text-align: left;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="text-align: left;">
<span style="font-family: Verdana, sans-serif;">I won't lie to you-tracking macros is hard. It will take you a while to figure out what to eat in order to get your numbers perfect, but practicing with each new day will get you there!</span></div>
<div style="text-align: left;">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/proxy/AVvXsEgIb5KnKSCPJsXSEOKxopbvv1GdRV2KicfThpysnEQZu2_qWTdEIg_ILzv5IjWV01Td-_EPiQJdS6rQb4Rcsg9HVuq7zALubspEOO0nEDm-fNeeYIYDidwxdp5XzHnge31BfDug1MruLmGLHrhC14fViNyFxWyHG2BysLg=" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://broscience.co/wp-content/uploads/2014/07/macros.jpeg" height="298" width="400" /></a></div>
<span style="font-family: Verdana, sans-serif;"><b>But, first, if you are new, you may want to rewind and read these two posts firsts:</b></span></div>
<div style="text-align: left;">
<span style="font-family: Verdana, sans-serif;"><b><br /></b></span></div>
<div style="text-align: left;">
<span style="font-family: Verdana, sans-serif;"><a href="http://fitmommydiaries.blogspot.com/2015/02/simple-dieting-math-easiest-way-to.html" target="_blank">Part One</a></span></div>
<div style="text-align: left;">
<span style="font-family: Verdana, sans-serif;"><a href="http://fitmommydiaries.blogspot.com/2015/03/how-to-calculate-your-macros.html" target="_blank">Part Two</a></span></div>
<div style="text-align: left;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<span style="font-family: Verdana, sans-serif;">Tired of not seeing results or changes in your body even though you are eating the right amount of calories AND exercising everyday? The problem may lie in your macronutrient ratios. If things are out of proportion, it can do your body more harm than good, pushing you away from your diet and fitness goals.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">As stated in <a href="http://fitmommydiaries.blogspot.com/2015/02/simple-dieting-math-easiest-way-to.html" target="_blank">part one</a>,"a macronutrient is any of the nutritional components of the diet that are required in relatively large amounts: protein, carbohydrate, fat, and minerals such as calcium, zinc, iron, magnesium, and phosphorous."</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">The Recommended Daily Allowances for Macros are as follows:</span><br />
<span style="font-family: Verdana, sans-serif;"><b>Carbohydrates: 45%-65%</b></span><br />
<span style="font-family: Verdana, sans-serif;"><b>Proteins: 10-35%</b></span><br />
<span style="font-family: Verdana, sans-serif;"><b>Fats: 20-35%</b></span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">This is just a general guideline, as you can see the percentages vary quite a good bit. People who workout regularly need different amounts of macros than someone who is sedentary or has a desk job. You might be amazed at the number of carbs needed, but CARBS ARE YOUR FRIEND. They are supposed to be your HIGHEST macro because that is what you use for energy! <b>Don't ever totally elimate a macro because this could do your body a lot of harm. </b></span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">The best ratio I've found to be effective for regular exercisers is 40% Carbs, 30% protein, 30% fat. This builds lean muscle, sparks fat loss, and fuels your body with safe macronutrient ranges. This is a popular and recognized percentage range.</span><br />
<div style="text-align: center;">
</div>
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">So, after you have completed part one and two of figuring our what macros are best for you, it is time to move onto the third and final step: <b>TRACKING THEM!</b></span><br />
<div style="text-align: center;">
<img src="http://www.livelifeactive.com/wp-content/uploads/2014/08/Screen-Shot-2014-08-11-at-3.04.55-PM.png" /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<span style="font-family: Verdana, sans-serif;">The best way to do so is through a free and easy app (and website) called <a href="https://www.myfitnesspal.com/" target="_blank">MyFitnessPal</a>. You will also want to invest in a food scale to weigh your proportions. This may sound like a bit much, but you really want to give it your all when tracking your macros-plus, this is something you will be doing daily, so why NOT invest a little? The first step is going to your goals and inputting your macros. I will warn you-this won't be perfect, but try your best to get the right percentages of macros inputted!</span><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://www.modvive.com/wp-content/uploads/2013/12/MyFitnessPal-Food-Diary-App-Review.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://www.modvive.com/wp-content/uploads/2013/12/MyFitnessPal-Food-Diary-App-Review.png" height="566" width="640" /></a></div>
<span style="font-family: Verdana, sans-serif;">Here is what your diet "dashboard" will look like. MyFitnessPal is so awesome that it will let you know how many calories you have left! But don't worry too much about the Summary view and stick to the Daily view as this will track your macros in detail DAILY. Also, you will be adding foods and snacks to your Diary, which you can see on the right. This breaks your meals down into great detail, thus helping you track calories and macros even more.</span><br />
<div style="text-align: center;">
<img src="http://memecrunch.com/meme/1SGFY/iifym-ers-be-like/image.png?w=500&c=1" /></div>
<span style="font-family: Verdana, sans-serif;">When you hear of IIFYM, you hear about people being able to eat poptarts, donuts, ice cream, and pizza-everyday. This is so dumb because you STILL want to make sure you are fueling your body with the best and leanest foods out there. Stick to complex</span><span style="font-family: Verdana, sans-serif;"> carbohydrates, </span><span style="font-family: Verdana, sans-serif;">healthy fats, and lean</span><span style="font-family: Verdana, sans-serif;"> proteins. Also, try to keep your sugar intake DOWN (less than 30 grams per day).</span><br />
<div>
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div>
<div>
<span style="font-family: Verdana, sans-serif;"><b>A couple of key points on tracking your macros accurately while using MFP:</b></span></div>
<div>
<span style="font-family: Verdana, sans-serif;"><b><br /></b></span></div>
<div>
<span style="font-family: Verdana, sans-serif;"><b>Know your frequent foods. </b>When you input a food, it will show up in your “recent” or “frequent” tab everyday. If you know what foods you will be eating regularly for the week, such as if you were meal prepping and have your meals pre-made, then go ahead and input those foods so that it will make the following days easy to track. This also helps keep you on track so no "surprise" foods pop up ;)</span></div>
<div>
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div>
<span style="font-family: Verdana, sans-serif;"></span><br />
<div>
<span style="font-family: Verdana, sans-serif;"><b>Try to hit the right number. </b>The goal for tracking your macros is to make sure that you eat the set amount-no more than your goal and no less than your goal. This is not very easy to do, but with time, you can do it all! As a general rule of thumb, you want to try to stay within 5 grams of your protein and fat goals such as being over your goal by 5 grams or below your goal by 5 grams-never more or less. For carbs, try to stick within +/-2 grams. MyFitnessPal will track your macros to show you what is under/over daily. Then, you may adjust accordinly and maybe have that little cheat snack after all!</span></div>
<span style="font-family: Verdana, sans-serif;">
</span></div>
<div style="text-align: center;">
<a href="http://cdn.vanillaforums.com/mfp-en.vanillaforums.com/editor/zv/x9k04wwmmrbj.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://cdn.vanillaforums.com/mfp-en.vanillaforums.com/editor/zv/x9k04wwmmrbj.png" /></a></div>
<div>
<span style="font-family: Verdana, sans-serif;"><b>Get SUPER specific.</b> When searching for a food, don't just search for <i>"whole grain toast."</i> There are probably hundreds of brands of <i>"whole grain toasts"</i> out there with different calories and macros in them. Search for the specific brand and product name. There's even a feature now that will help you get to most accurate foods by scanning the package with your smartphone! However, this will be a rare issue you might come across since there are THOUSANDS of brand names and foods already logged into MyFitnessPal's database!</span></div>
<div style="text-align: center;">
</div>
<div style="text-align: center;">
<img src="http://ajwood.com/wp-content/uploads/2010/01/Screen-shot-2010-01-11-at-3.56.38-PM-e1263251515705.png" /></div>
<div>
<span style="font-family: Verdana, sans-serif;">The most important thing to remember when tracking your macros-however you decide to do it- is being accurate and accountable. If you do not use accuracy and track them everyday until you get the hang of it, your weight won't budge and your body will not change. </span></div>
<div>
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div>
<span style="font-family: Verdana, sans-serif;">It is a pain in the ass at first, but you will get to a point where a scale is no longer needed because you will be able to visually look at your food and say, "Oh! That is 20 grams of protein right there!" It just takes time.</span></div>
</div>
<!-- Blogger automated replacement: "https://blogger.googleusercontent.com/img/proxy/AVvXsEgIb5KnKSCPJsXSEOKxopbvv1GdRV2KicfThpysnEQZu2_qWTdEIg_ILzv5IjWV01Td-_EPiQJdS6rQb4Rcsg9HVuq7zALubspEOO0nEDm-fNeeYIYDidwxdp5XzHnge31BfDug1MruLmGLHrhC14fViNyFxWyHG2BysLg=" with "https://blogger.googleusercontent.com/img/proxy/AVvXsEgIb5KnKSCPJsXSEOKxopbvv1GdRV2KicfThpysnEQZu2_qWTdEIg_ILzv5IjWV01Td-_EPiQJdS6rQb4Rcsg9HVuq7zALubspEOO0nEDm-fNeeYIYDidwxdp5XzHnge31BfDug1MruLmGLHrhC14fViNyFxWyHG2BysLg=" --><!-- Blogger automated replacement: "https://images-blogger-opensocial.googleusercontent.com/gadgets/proxy?url=http%3A%2F%2Fbroscience.co%2Fwp-content%2Fuploads%2F2014%2F07%2Fmacros.jpeg&container=blogger&gadget=a&rewriteMime=image%2F*" with "https://blogger.googleusercontent.com/img/proxy/AVvXsEgIb5KnKSCPJsXSEOKxopbvv1GdRV2KicfThpysnEQZu2_qWTdEIg_ILzv5IjWV01Td-_EPiQJdS6rQb4Rcsg9HVuq7zALubspEOO0nEDm-fNeeYIYDidwxdp5XzHnge31BfDug1MruLmGLHrhC14fViNyFxWyHG2BysLg=" -->siahttp://www.blogger.com/profile/03987923951073766315noreply@blogger.com0tag:blogger.com,1999:blog-5606863781879331019.post-58472921301798470382015-08-06T05:59:00.000-05:002015-12-13T06:51:22.381-06:007 Healthy Detox Water Recipes<div class="separator" style="clear: both;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxzKPFmegXZlRYRbZToa-KfIrzIjL6vQMmeOEWKkv0dOhJ5dIG13IAfKscZ7EQX9iXUr3B6O7PK676KbJTp12lbA26avON19ERTjKRIZ29nDluYniG9lI7-69MU56Vo6VUCm9e7ReMVLs/s640/blogger-image-520858100.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;"></span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-family: "verdana" , sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqXk3qbBkfwFpVzBGEjwtjbMBlaLwdb52iaeU1IuC3p1VVCjSJA19k8ZVvhlCQgQr9FLaqRn-KsVozPzwYdzpTnYO12EHITakxjkSvk3Ecb3QbGjpFDjif-jWBNoH2-SieH20zL4DbatY/s640/blogger-image--1504897677.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqXk3qbBkfwFpVzBGEjwtjbMBlaLwdb52iaeU1IuC3p1VVCjSJA19k8ZVvhlCQgQr9FLaqRn-KsVozPzwYdzpTnYO12EHITakxjkSvk3Ecb3QbGjpFDjif-jWBNoH2-SieH20zL4DbatY/s640/blogger-image--1504897677.jpg" /></a></span></div>
<br />
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;">I am a HUGE fan of detox/infused fruit waters. I rarely can drink water with anything in it these days! Some detox waters help cleanse your liver and internal organs while some speed up your metabolism to boost weightloss. Then there are some that just simply taste good!</span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;">I personally eat all of the fruit out of mine because I do not want anything going to waste. Plus, it makes a nice little snack when you are done with your water. I use distilled or purified water, not tap, for these and I always refrigerate them overnight to let them infuse. You may mash the fruit or squeeze them or leave them whole.</span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;"><b><br /></b></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;"><b>Here are my 7 healthy detox water recipes that I swear by!</b></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;"><b>1. Blueberry/Orange Water aka "Smart Water"</b></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;"><b><br /></b></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;">Blueberries are a widely known antioxidant and is also known to help improve memory and cognitive functioning. They are also high in Vitamin K-the vitamin that helps with blood clotting.</span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;">Oranges are notable for being high in Vitamin C and contains various phytonutrients and antioxidants, helping to reverse free radical damage.</span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxzKPFmegXZlRYRbZToa-KfIrzIjL6vQMmeOEWKkv0dOhJ5dIG13IAfKscZ7EQX9iXUr3B6O7PK676KbJTp12lbA26avON19ERTjKRIZ29nDluYniG9lI7-69MU56Vo6VUCm9e7ReMVLs/s640/blogger-image-520858100.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjr8LT8oHfF_1wT94hznDPTH7_OOFjXrWc0aEvGNdUTN8vAZAzCGZ9KeWjxMV37reCXszJW_didj9JW5GDtJZ_m-K1wA5OVSeaTwVsySfGDWBasdSnpBln9WXZ8vB3XxXXSh-7El5FopM/s640/blogger-image-720587176.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjr8LT8oHfF_1wT94hznDPTH7_OOFjXrWc0aEvGNdUTN8vAZAzCGZ9KeWjxMV37reCXszJW_didj9JW5GDtJZ_m-K1wA5OVSeaTwVsySfGDWBasdSnpBln9WXZ8vB3XxXXSh-7El5FopM/s640/blogger-image-720587176.jpg" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<b><span style="font-family: "verdana" , sans-serif;">2. Apple/Cinnamon Water aka "Skinny Water"</span></b></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;">This water also contains 1 tbsp. apple cider vinegar. The cinnamon amount is 1 tsp.</span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;">Cinnamon is known as an antimicrobial food. It also helps to regulate blood sugar while speeding up your metabolism, thus boosting weightloss.</span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;">Apples have phytonutrients that help control blood sugar as well and helps to slow down the digestion of carbohydrates.</span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;">Apple Cider Vinegar is high in acetic acid, lowering blood sugar levels, and can increase feelings of fullness.</span></div>
<div style="text-align: center;">
<img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxzKPFmegXZlRYRbZToa-KfIrzIjL6vQMmeOEWKkv0dOhJ5dIG13IAfKscZ7EQX9iXUr3B6O7PK676KbJTp12lbA26avON19ERTjKRIZ29nDluYniG9lI7-69MU56Vo6VUCm9e7ReMVLs/s640/blogger-image-520858100.jpg" /></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: left;">
<span style="font-family: "verdana" , sans-serif;"><b>3. Strawberry/Cucumber Water aka "Anti-Inflammation Water"</b></span></div>
<div style="text-align: left;">
<span style="font-family: "verdana" , sans-serif;"><b><br /></b></span></div>
<div style="text-align: left;">
<span style="font-family: "verdana" , sans-serif;">Strawberries are high in Vitamin C and antioxidants. They are also known to have anti-inflammatory and heart-health benefits.</span></div>
<div style="text-align: left;">
<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
<div style="text-align: left;">
<span style="font-family: "verdana" , sans-serif;">Cucumbers also have anti-inflammatory and antioxidant benefits.</span></div>
<div class="separator" style="clear: both;">
</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiu7yb0DBcSKJ795iL9_Wr35uNAP5ogOkd57V-WX6CsLFEcpxCU1_ZlZhTpSceB_mTvLXwD-MQGP2AXP3tjdmJAdsk7x385DL1LxyDdtGeFWxAZZFLiSbXOFHHD3pxVIcs9dmPJSoP5heU/s640/blogger-image-916160376.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiu7yb0DBcSKJ795iL9_Wr35uNAP5ogOkd57V-WX6CsLFEcpxCU1_ZlZhTpSceB_mTvLXwD-MQGP2AXP3tjdmJAdsk7x385DL1LxyDdtGeFWxAZZFLiSbXOFHHD3pxVIcs9dmPJSoP5heU/s640/blogger-image-916160376.jpg" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<b><br /></b></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;"><b>4. Watermelon/Lime Water aka "Body Wellness Water"</b></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;">Watermelon is high in lycopene, like tomatoes. Lycopene is a carotenoid phytonutrient that's especially important for our cardiovascular health, and an increasing number of scientists now believe that lycopene is important for bone health as well. This fruit also contains a high level of Citrulline. <span style="background-color: white;">Citrulline is an amino acid that is commonly converted by our kidneys and other organ systems into arginine (another amino acid).</span><span style="background-color: white;"> </span></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;"><span style="background-color: white;"><br /></span></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;"><span style="background-color: white;">Limes are filled with Vitamin C and antioxidants and protects against arthritis.</span></span></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both;">
</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzgaYrdPLePN5yRPMnKfUZVFgalyBuoMR3eyZ751ElqEvOdjTGBtsRtty5EC2Ms6EP6n69QvEy2OOHqGEIRl6oMQNkQCVxBTGR2Q1w1c3Dn4XQWVCkVxy7-gz9oIY3uIT7M1ZmWao-tTI/s640/blogger-image-595633630.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzgaYrdPLePN5yRPMnKfUZVFgalyBuoMR3eyZ751ElqEvOdjTGBtsRtty5EC2Ms6EP6n69QvEy2OOHqGEIRl6oMQNkQCVxBTGR2Q1w1c3Dn4XQWVCkVxy7-gz9oIY3uIT7M1ZmWao-tTI/s640/blogger-image-595633630.jpg" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;"><b>5. Strawberry/Peach Water aka "Heart Water"</b></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;"><b><br /></b></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;">Strawberries are high in Vitamin C and antioxidants. They are also known to have anti-inflammatory and heart-health benefits.</span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;">Peaches improves cardiovascular health and helps to lower blood pressure.</span></div>
<div class="separator" style="clear: both;">
</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhPJyopVJRxF6r9RsfadJkNJ-hKvpoDFtZXQ0wTyMOSI2vpUZBAUmHSKJcXNJPIYgvIENmxIMQaE0GoCDx7CLwH2m4-xj-mWA3QujkodhJakSJMy7zzPUO5JjMkrriKDRI1qZmUAe1hlU/s640/blogger-image-229772632.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhPJyopVJRxF6r9RsfadJkNJ-hKvpoDFtZXQ0wTyMOSI2vpUZBAUmHSKJcXNJPIYgvIENmxIMQaE0GoCDx7CLwH2m4-xj-mWA3QujkodhJakSJMy7zzPUO5JjMkrriKDRI1qZmUAe1hlU/s640/blogger-image-229772632.jpg" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;"><b>6. Grapefruit/Lemon/Lime Water aka "Cold Fighter Water"</b></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;"><b><br /></b></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;">Lemon & limes are both filled with Vitamin C and antioxidants.</span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;">Grapefruit is packed with antioxidants as well, not to mention lycopene as well.</span></div>
<div class="separator" style="clear: both;">
</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8GZhRgZe8ccerZ83RkWxxlRnEwYnvAT2NIz4Pb3a6LqUUcVmmTUkGft1SOVhLMHYMWNHpnOPhxJYMZkmU9RPmJnwMTeFjDiqXNrL-LIAZMO1SAsN1YRc6H_2rKu03e7kFygkIeF4sUs4/s640/blogger-image-8863786.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8GZhRgZe8ccerZ83RkWxxlRnEwYnvAT2NIz4Pb3a6LqUUcVmmTUkGft1SOVhLMHYMWNHpnOPhxJYMZkmU9RPmJnwMTeFjDiqXNrL-LIAZMO1SAsN1YRc6H_2rKu03e7kFygkIeF4sUs4/s640/blogger-image-8863786.jpg" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;"><b>7, Cucumber/Lemon/Lime Water aka "Spa Water"</b></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;"><b><br /></b></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;">Lemon & limes are both filled with Vitamin C and antioxidants.</span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;">Cucumbers also have anti-inflammatory and antioxidant benefits. However, the cucumber is known for it's hydrating properties towards the skin.</span></div>
<div class="separator" style="clear: both;">
</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvZH93mbJN7wAduV7F_WrU8-3hFxA2gDQRZ1xNzKXZCmbtfSF5cfaKKTh3klywj-81oqA4JaQgB0AEf_FJSYdFZRA0cOETHfwpGZDlR9qJSKj6LsyYOUD12NRXoHBl6BU3WxczJ4-H1n0/s640/blogger-image-449560857.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvZH93mbJN7wAduV7F_WrU8-3hFxA2gDQRZ1xNzKXZCmbtfSF5cfaKKTh3klywj-81oqA4JaQgB0AEf_FJSYdFZRA0cOETHfwpGZDlR9qJSKj6LsyYOUD12NRXoHBl6BU3WxczJ4-H1n0/s640/blogger-image-449560857.jpg" /></a></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
</div>
<div style="text-align: center;">
</div>
<div style="text-align: center;">
<br /></div>
siahttp://www.blogger.com/profile/03987923951073766315noreply@blogger.com0tag:blogger.com,1999:blog-5606863781879331019.post-57396611563881707512015-08-05T06:25:00.000-05:002015-08-08T09:20:51.581-05:003 Easy Love Handle Workouts<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxngFI-lYwdR5_kVEyfZJkLfhTjcCG2NCcGN2RKDbzdtDLwZq8lV9sDoEz9VFmdRwzXf1VewwvLrM2NdXlSFp31BrzoTY4dBj54qHgO4SmnLVcNSE4VwYCWpm10KQIpJt_4MgRPXrI38g/s1600/1024x700xRousey-SI3.jpg.speedilic.ic_.-YqyupV0o7.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="281" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxngFI-lYwdR5_kVEyfZJkLfhTjcCG2NCcGN2RKDbzdtDLwZq8lV9sDoEz9VFmdRwzXf1VewwvLrM2NdXlSFp31BrzoTY4dBj54qHgO4SmnLVcNSE4VwYCWpm10KQIpJt_4MgRPXrI38g/s400/1024x700xRousey-SI3.jpg.speedilic.ic_.-YqyupV0o7.jpg" width="400" /></a></div>
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">H</span><span style="font-family: Verdana, sans-serif;">i ladies!</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;"><i>How many of you HATE crunches?</i> I would totally be raising my hand at this question, going "ME!" Lying exercises in general tend to be so boring to me. </span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">Though some lying ab moves are totally essential, I am glad to let you know that there are a few standing moves that are PERFECT for blasting ab AND love handle fat!</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">Complete 3 sets of 20 reps per move of the following:</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;"><b>1. Standing Oblique Crunch</b></span><br />
<br />
<ol>
<li><span style="background-color: white; font-family: Verdana, sans-serif; line-height: 18px;">Stand with feet slightly wider than hip-width apart, with your weight on your right leg and a 3- to 5-pound dumbbell in your left hand. Stretch your left hand up and overhead to the right so you feel a stretch in your left side waist (aka your oblique).</span></li>
<li><span style="background-color: white; font-family: Verdana, sans-serif; line-height: 18px;">Crunch your torso to the left, bringing your left knee up and left elbow down toward each other as if trying to crack a nut between your ribs. Return to previous position. Do 12–15 reps, then switch sides and repeat.</span></li>
</ol>
<br />
<span style="font-family: Verdana, sans-serif;"><b>2. Dumbbell Side Bend</b></span><br />
<br />
<ul>
<li><span style="font-family: Verdana, sans-serif;">Grasp dumbbell with arm straight to side.</span></li>
<li><span style="font-family: Verdana, sans-serif;">Bend waist to opposite side of dumbbell until slight stretch is felt. Lower to opposite side, same distance and repeat. Continue with opposite side.</span></li>
</ul>
<br />
<span style="font-family: Verdana, sans-serif;"></span><br />
<span style="font-family: Verdana, sans-serif;"><b>3. Torso Rotations</b></span><br />
<br />
<ul>
<li><span style="font-family: Verdana, sans-serif;">Stand upright grasping a dumbbell with both hands.</span></li>
<li><span style="font-family: Verdana, sans-serif;">Rotate your torso to one side. Now, rotate back to the opposite direction. Repeat for 10-20 repetitions.</span></li>
</ul>
<br />
<span style="font-family: Verdana, sans-serif;">Here is a video demonstrating each move for you! </span><br />
<div style="text-align: center;">
<iframe allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/JjWlwcfucbc" width="420"></iframe></div>
siahttp://www.blogger.com/profile/03987923951073766315noreply@blogger.com0tag:blogger.com,1999:blog-5606863781879331019.post-1616027368619181502015-08-03T07:03:00.003-05:002016-02-20T07:43:53.173-06:00My 3 Go-To Moves for a Nice and Toned Booty<div>
<div style="text-align: center;">
</div>
<span style="font-family: "verdana" , sans-serif;">It seems like almost daily that I get asked what exercises are best for the glutes. </span><br />
<span style="background-color: rgba(255 , 255 , 255 , 0); font-family: "verdana" , sans-serif;"></span><br />
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;">I have not always had great glutes-in fact, my butt and thighs have always been my "trouble areas." </span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;">During pregnancy, I had a great bubble butt, but as soon as I had my son, breastfeeding totally robbed me of that great behind. I was left with a flat butt and had to restart all over again at the very bottom</span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;">With time, and weights, I built strong, shapely glutes! But, I realize not everyone is interested in using weights. </span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;">So here are 3 easy moves that you can do at home to give you a nice booty-no gym needed!</span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;"><b>1. Basic Bodyweight Squats</b></span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="background-color: rgba(255 , 255 , 255 , 0); font-family: "verdana" , sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg79EqZImQ05WewQbmVHD1vXZICvJYKpJCtEj6ufiZ9w8rGIoDyN_f1tlu5p71vi2BownkhU5m5eHwCujR57nlW6O7buX0px0B1CsxWfAygOvMt-dHjvotVZSgjM3E_fkRvtpxAGKW66NU/s640/blogger-image-1468569698.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg79EqZImQ05WewQbmVHD1vXZICvJYKpJCtEj6ufiZ9w8rGIoDyN_f1tlu5p71vi2BownkhU5m5eHwCujR57nlW6O7buX0px0B1CsxWfAygOvMt-dHjvotVZSgjM3E_fkRvtpxAGKW66NU/s400/blogger-image-1468569698.jpg" width="400" /></a></span></div>
<div class="separator" style="clear: both;">
</div>
<ol>
<li><span style="font-family: "verdana" , sans-serif;">Stand tall with your feet hip width apart and your arms down by your side</span></li>
<li><span style="font-family: "verdana" , sans-serif;">Start to lower your body back as far as you can by pushing your hips back and bending your knees and pushing your body weight into your heels</span></li>
<li><span style="font-family: "verdana" , sans-serif;">As you are lowering into the squat your arms will start to raise out in front of you for balance</span></li>
<li><span style="font-family: "verdana" , sans-serif;">Keep a neutral spine at all times and never let your knees go over your toes</span></li>
<li><span style="font-family: "verdana" , sans-serif;">The lower body should be parallel with the floor and your chest should be lifted at all times not rounded.</span></li>
<li><span style="font-family: "verdana" , sans-serif;">Pause then lift back up in a controlled movement to the starting position</span></li>
</ol>
<br />
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;"><b>2. Lunge Kicks</b></span></div>
<div class="separator" style="clear: both;">
</div>
<div class="separator" style="clear: both; text-align: center;">
<span style="background-color: rgba(255 , 255 , 255 , 0); font-family: "verdana" , sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOCf2FJ1HeTqcqxetJo0Xt_WuB2-LrxaWZ0rJ7XJtVyglfNglNcHITIZkZDxAtixwOs2B-X79jsB7x6E1kR4d3MBjEiwQhwvBzZN8zuA94WFGaN2RSolCzrn3DWXJB2OW4g1PppC1adDY/s640/blogger-image--958168486.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOCf2FJ1HeTqcqxetJo0Xt_WuB2-LrxaWZ0rJ7XJtVyglfNglNcHITIZkZDxAtixwOs2B-X79jsB7x6E1kR4d3MBjEiwQhwvBzZN8zuA94WFGaN2RSolCzrn3DWXJB2OW4g1PppC1adDY/s400/blogger-image--958168486.jpg" width="400" /></a></span></div>
<ol>
<li><span style="font-family: "verdana" , sans-serif;">Stand with your feet together.</span></li>
<li><span style="font-family: "verdana" , sans-serif;">Take a long stride forward with one foot, pointing your foot and knee in the same direction.</span></li>
<li><span style="font-family: "verdana" , sans-serif;">Bend your rear leg until your knee almost touches the ground.</span></li>
<li><span style="font-family: "verdana" , sans-serif;">Push off your rear foot and bring that leg forward with your knee in a cocked position.</span></li>
<li><span style="font-family: "verdana" , sans-serif;">Kick at an imaginary target, then cock your knee again.</span></li>
<li><span style="font-family: "verdana" , sans-serif;">Continue the same movement with your other leg.</span></li>
</ol>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "verdana" , sans-serif;"><b>3. Glute Bridges</b></span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="background-color: rgba(255 , 255 , 255 , 0); font-family: "verdana" , sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKF0ayO4s6_g5CgKxyXGQOw1mbgsP5V7y5JsugoU6eKP6Lz3RXYKdJElKwnUEa87Mjz8GxinmI54toYDBokxx2bg1K-fiKHHlqxfshJ903xZkrImcvPcRNbf6_QGACbr9xeHhg0oy57RA/s640/blogger-image-589921224.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKF0ayO4s6_g5CgKxyXGQOw1mbgsP5V7y5JsugoU6eKP6Lz3RXYKdJElKwnUEa87Mjz8GxinmI54toYDBokxx2bg1K-fiKHHlqxfshJ903xZkrImcvPcRNbf6_QGACbr9xeHhg0oy57RA/s400/blogger-image-589921224.jpg" width="400" /></a></span></div>
<div class="separator" style="clear: both; text-align: left;">
</div>
<ol>
<li><span style="font-family: "verdana" , sans-serif;">Lie on your back on an exercise mat or the floor in a bent-knee position with your feet flat on the floor. </span></li>
<li><span style="font-family: "verdana" , sans-serif;">Gently exhale. Keep the abdominals engaged and lift your hips up off the floor. Press your heels into the floor for added stability.</span></li>
<li><span style="font-family: "verdana" , sans-serif;">Inhale and slowly lower yourself back to your starting position.</span></li>
</ol>
<div style="text-align: center;">
<img alt="Butt & Thigh Blaster 4 Week Home Workout Program" height="320" src="https://pimg.sellfy.com/images/resize/product/1240/d46d7b5d34912af90bc7fec79a835a99.jpg" width="248" /></div>
<div>
<span style="font-family: "verdana" , sans-serif;">All 3 of these moves are featured in my <a href="https://sellfy.com/p/d4Py/" target="_blank">Booty & Thigh Blaster 4 Week Home Workout Program</a>!</span></div>
</div>
<div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNGnJ1vuzuyA9jybLz9crlH98ImvrFWN2miJhYdGa58yZwvOIhnfkcSK4390VY7YXKM6WdM7Kaf2Oebt69bCWvBQoI929RSnf5nM-_k5P96viLFBPu3jBOiw6qypeeZKWV_7miNT-A2RPN/s1600/blogger-image-741230911.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNGnJ1vuzuyA9jybLz9crlH98ImvrFWN2miJhYdGa58yZwvOIhnfkcSK4390VY7YXKM6WdM7Kaf2Oebt69bCWvBQoI929RSnf5nM-_k5P96viLFBPu3jBOiw6qypeeZKWV_7miNT-A2RPN/s400/blogger-image-741230911.jpg" width="400" /></a></div>
</div>
<span style="background-color: rgba(255 , 255 , 255 , 0); font-family: "verdana" , sans-serif;">My snazzy outfit looks familiar, doesn't it? </span><br />
<div>
<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
<div>
<span style="background-color: rgba(255 , 255 , 255 , 0); font-family: "verdana" , sans-serif;"><a href="http://fitmommydiaries.blogspot.com/2015/07/new-workout-gear-from-dicks-giveaway.html" target="_blank">Last month, I blogged my newest workout outfits from Dick's Sporting Goods that were just too cute to NOT share.</a> I love having workout gear that is not only cute to workout in, but also comfortable enough to move around in. I was amazed that Dick's carried Nike, Reebok, and even Under Armour! Their clearance rack also had some pretty nice deals!</span></div>
<div>
<span style="background-color: rgba(255 , 255 , 255 , 0); font-family: "verdana" , sans-serif;"><br /></span></div>
<div>
<span style="background-color: rgba(255 , 255 , 255 , 0); font-family: "verdana" , sans-serif;">If you need new workout gear to build that booty in, I highly recommend stopping by your local <a href="http://www.dickssportinggoods.com/category/index.jsp?categoryId=4413879&cp=4413874" target="_blank">Dick's Sporting Goods store</a>.</span><br />
<div style="text-align: start;">
<div style="text-align: center;">
<span style="background-color: rgba(255 , 255 , 255 , 0); font-family: "verdana" , sans-serif;"></span></div>
<div style="text-align: center;">
<span style="background-color: rgba(255 , 255 , 255 , 0); font-family: "verdana" , sans-serif;"><br /></span></div>
</div>
<i style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><span style="font-family: "verdana" , sans-serif;">Disclaimer: I was compensated by DICK's Sporting Goods through Vocalpoint for this post. All opinions stated in this post are my very own.</span></i></div>
siahttp://www.blogger.com/profile/03987923951073766315noreply@blogger.com0tag:blogger.com,1999:blog-5606863781879331019.post-31935525074925678582015-08-02T07:29:00.001-05:002016-02-20T07:45:16.506-06:00Inside UFC Fighter Ronda Rousey's Diet & Workout<span style="font-family: "verdana" , sans-serif;">Whether or not you saw Ronda Rousey win the UFC fight Saturday night, one thing is for certain: she can totally kick some ass. This chick is<b> fit, fierce, and strong. </b></span><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-L-fA3UKxMZAToYuTChJVuA5P1Pxf1zQGb1WxCPWUVzZsBT38IfLnVm8Gk-g8VZcyni68-dE2j-0OXfX53qCiJIDUcfvwFXbXiilABiEAw9wght5OswVHbs5N392A26k6xACB78WNrjo/s1600/1024x700xRousey-SI3.jpg.speedilic.ic_.-YqyupV0o7.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="270" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-L-fA3UKxMZAToYuTChJVuA5P1Pxf1zQGb1WxCPWUVzZsBT38IfLnVm8Gk-g8VZcyni68-dE2j-0OXfX53qCiJIDUcfvwFXbXiilABiEAw9wght5OswVHbs5N392A26k6xACB78WNrjo/s400/1024x700xRousey-SI3.jpg.speedilic.ic_.-YqyupV0o7.jpg" width="400" /></a></div>
<br />
<span style="font-family: "verdana" , sans-serif;">We got a peek inside Ronda's strict diet and fitness regimine to show you just how to train like a UFC champion fighter (or just look like one)!</span><br />
<span style="font-family: "verdana" , sans-serif; font-size: large;"><br /><b><u>DIET</u></b></span><br />
<span style="font-family: "verdana" , sans-serif;"><b><br /></b></span>
<span style="font-family: "verdana" , sans-serif;">Rousey's a strict fan of <a href="https://thedolcediet.com/" target="_blank">The Dolce Diet</a>, a "lean and green" way of eating that a lot of pro athletes have used to get themselves into fighting shape. </span><br />
<span style="font-family: "verdana" , sans-serif;"><br /></span>
<span style="font-family: "verdana" , sans-serif;">When Ronda spoke to <a href="http://espn.go.com/espnw/athletes-life/article/12553143/conversation-ronda-rousey" target="_blank">ESPN</a> about her diet and here's what she had to say:</span><br />
<span style="font-family: "verdana" , sans-serif;"><br /></span>
<span style="font-family: "verdana" , sans-serif;"><i>"Like last night, I got the fried calamari and I took all the bread off before dipping it, and that was my treat. And I had one little rip of the cotton candy because I thought maybe gourmet cotton candy would be different. It wasn't. And I ate all the raspberries off the desserts. Everyone else had dessert. I ate the raspberries. And I wouldn't even do that during camp. Let me show you what my training diet looks like. </i></span><br />
<span style="font-family: "verdana" , sans-serif;"><i><br /></i></span>
<span style="font-family: "verdana" , sans-serif;"><i>Here we go. </i></span><br />
<i style="font-family: Verdana, sans-serif;">8 a.m.: Two teaspoons oat bran, two teaspoons chia seeds, two teaspoons hemp seeds, almond butter</i><br />
<span style="font-family: "verdana" , sans-serif;"><i>10 a.m.: Train</i></span><br />
<span style="font-family: "verdana" , sans-serif;"><i>11:45: Post-exercise smoothie: Spinach, kale, chard, celery, carrots, beets</i></span><br />
<span style="font-family: "verdana" , sans-serif;"><i>12 p.m.: Farmer's scramble: one whole egg, plus two egg whites, two sides of turkey bacon</i></span><br />
<span style="font-family: "verdana" , sans-serif;"><i>4 p.m.: Skinny Sumo Stir-Fry: Grilled steak, asparagus, broccoli, mushrooms</i></span><br />
<span style="font-family: "verdana" , sans-serif;"><i>6 p.m.: Train. Post-exercise smoothie: Spinach, kale, chard, celery, carrots, beets</i></span><br />
<span style="font-family: "verdana" , sans-serif;"><i>Before bed: Chamomile tea. Everything's got an hour, an amount, everything."</i></span><br />
<span style="font-family: "verdana" , sans-serif;"><i><br /></i></span>
<br />
<div style="text-align: center;">
<br /></div>
<span style="font-family: "verdana" , sans-serif;"><i><br /></i></span>
<span style="font-family: "verdana" , sans-serif; font-size: large;"><b><u>Workout</u></b></span><br />
<span style="font-family: "verdana" , sans-serif;">While she isn't preparing for a fight, Ronda likes mixing MMA, Judo, wrestling, and strength training mixed with a bit of Pilates. And according to her, the training also involves running sand dunes! </span><br />
<span style="font-family: "verdana" , sans-serif;"><br /></span>
<span style="font-family: "verdana" , sans-serif;">However, for a more realistic workout that you can do to mimic Ronda's plan, here are a few of her favorite exercises to keeping her body in tip-top fighting shape:</span><br />
<span style="font-family: "verdana" , sans-serif;"><br /></span>
<span style="font-family: "verdana" , sans-serif;">1. Medicine Ball Plyo Push Up</span><br />
<div style="text-align: center;">
<span style="font-family: "verdana" , sans-serif;"><img src="http://www.oxygenmag.com/content/content/9274/SSRondaRousey_slide4.jpg" /></span></div>
<div style="text-align: left;">
<span style="font-family: "verdana" , sans-serif;">Start in a push-up position on the floor with a medicine ball positioned between your hands. Bend your arms to lower your body towards the floor. Forcefully extend your arms, allowing your palms to leave the ground, and land with both hands on top of the ball. Replace each hand to either side of the ball before repeating. Aim for eight to 10 reps in total. </span></div>
<div style="text-align: left;">
<span style="font-family: "verdana" , sans-serif;"><br /></span></div>
<div style="text-align: left;">
<span style="font-family: "verdana" , sans-serif;">2. Stability Ball "Fall"</span></div>
<div style="text-align: center;">
<span style="font-family: "verdana" , sans-serif;"><img src="http://www.oxygenmag.com/content/content/9274/SSRondaRousey_slide5.jpg" /></span></div>
<div style="text-align: left;">
<span style="font-family: "verdana" , sans-serif;">Position your stomach on the top of a stability ball, place your hands on the floor and lift your feet. Keep your eyes on the floor and your shoulders level with the ground as you rotate your left hip towards the ceiling, then your right. (Don't allow your feet to touch the ground throughout the entire set!) Repeat 10 to 15 times on each side. </span></div>
<span style="font-family: "verdana" , sans-serif;"><br /></span>
<span style="font-family: "verdana" , sans-serif;">3. BOSU Ball Squat & Press</span><br />
<div style="text-align: center;">
<img alt="SSRondaRousey_slide2.jpg" src="http://www.oxygenmag.com/content/content/9274/SSRondaRousey_slide2.jpg" /></div>
<div style="text-align: left;">
<span style="font-family: "verdana" , sans-serif;">Stand on the dome of a BOSU ball with your feet hip-width apart, holding a dumbbell in each hand by your sides. Squat down, then extend your legs and raise your hands to shoulder level. Press the weights above your head, then lower your arms back to the start. Repeat 10 to 15 times. </span></div>
<span style="font-family: "verdana" , sans-serif;"><br /></span>
<span style="font-family: "verdana" , sans-serif;">When asked about her body image struggles, she says<i>:</i></span><br />
<span style="font-family: "verdana" , sans-serif;"><i><br /></i></span>
<span style="font-family: "verdana" , sans-serif;"><i>"Listen, there's nothing wrong with your discipline or you just because you ate whatever. But if the best thing about your day is what you eat, there's something wrong with your f------ day. What changed for me is I was always thinking I wanted to make my body look a certain way so I would be happy. But when I made myself happy first, then the body came after. It was a journey of self-discovery and trial and error."</i></span><br />
<span style="font-family: "verdana" , sans-serif;"><i><br /></i></span>
<span style="font-family: "verdana" , sans-serif;">That's what I am talking about!! Go get em, girl!</span><br />
<span style="font-family: "verdana" , sans-serif;"><br /></span>
<br />
<div style="text-align: center;">
<img height="400" src="https://s-media-cache-ak0.pinimg.com/236x/bc/31/2f/bc312fb4da77f93dd747489883aae3dd.jpg" width="252" /></div>
<span style="font-family: "verdana" , sans-serif;"><i><br /></i></span>
<span style="font-family: "verdana" , sans-serif; font-size: x-small;"><a href="http://www.oxygenmag.com/article/train-like-ronda-rousey-9274#sthash.Af03Nr5l.dpuf" target="_blank">Images via Oxygen</a></span>siahttp://www.blogger.com/profile/03987923951073766315noreply@blogger.com0tag:blogger.com,1999:blog-5606863781879331019.post-65161124559663046512015-08-01T07:57:00.000-05:002015-10-09T07:57:38.940-05:00The Lemon Diet Craze<h3 style="background-color: white; border: 0px; clear: both; font-family: Lato, sans-serif; font-size: 22px; line-height: 1.8; margin: 24px 0px; padding: 0px; vertical-align: baseline;">
<span style="border: 0px; font-size: small; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="border: 0px; font-size: 18px !important; margin: 0px; padding: 0px; vertical-align: baseline;"><div style="border: 0px; font-size: 16px; font-weight: normal; line-height: 27.2px; margin-bottom: 24px; padding: 0px; text-align: center; vertical-align: baseline;">
<img alt="The Lemonade Detox Diet – A Simple Recipe For Weight Loss #weightloss #detox #health: " src="https://s-media-cache-ak0.pinimg.com/736x/9f/68/bd/9f68bd6eea07f8553f4c7f073932222b.jpg" /></div>
<div style="border: 0px; font-size: 16px; font-weight: normal; line-height: 27.2px; margin-bottom: 24px; padding: 0px; vertical-align: baseline;">
<span style="line-height: 27.2px;">The </span><span style="border: 0px; font-weight: 600; line-height: 27.2px; margin: 0px; padding: 0px; vertical-align: baseline;">Lemon Diet</span><span style="line-height: 27.2px;">, also known as the master cleanse, is a diet resulting in rapid weight loss over a period of several days to about a week. Lemons being rich in antioxidants and vitamins, helps to detox the body. Thus, it is very important to introduce citrus fruits like lemon, grapefruit, oranges and kiwi in your daily diet.</span></div>
<div style="border: 0px; font-size: 16px; font-weight: normal; line-height: 27.2px; margin-bottom: 24px; padding: 0px; vertical-align: baseline;">
The lemon detox diet was popularized by singer Beyonce Knowles who announced at the Oprah Winfrey Show that she lived on a lemon diet with cayenne pepper and maple syrup for 15 days and lost 20 pounds (9 kgs) in two weeks.</div>
<div style="border: 0px; font-size: 16px; font-weight: normal; line-height: 27.2px; margin-bottom: 24px; padding: 0px; vertical-align: baseline;">
Nevertheless, the lemonade diet has been around for 50 years. Originally developed by Stanley Burroughs, this is designed to cleanse your body of toxins, the major benefit being rapid weight loss. The main <a href="http://www.stylecraze.com/articles/2-fat-burning-foods-that-cause-weight-loss/" style="border: 0px; color: #ff5a78; margin: 0px; outline: 0px; padding: 0px; text-decoration: none; vertical-align: baseline;">reason for this weight loss</a> is that this diet limits your caloric intake by a tremendous amount. This dramatic cut in calories results in a loss of considerable amount of weight in a very short period of time. This diet can be resorted to by someone who has to attend a social function in a couple of weeks and need to lose a lot of weight to look their best for the event.</div>
<div style="border: 0px; font-size: 16px; font-weight: normal; line-height: 27.2px; margin-bottom: 24px; padding: 0px; vertical-align: baseline;">
<span style="font-weight: 600; line-height: 27.2px;">Things needed:</span></div>
<ul style="border: 0px; font-size: 16px; font-weight: normal; line-height: 27.2px; list-style-position: outside; margin: 0px 0px 24px; overflow: hidden; padding: 0px; vertical-align: baseline;">
<li style="border: 0px; margin: 0px 0px 0px 36px; padding: 0px; vertical-align: baseline;">Spring water</li>
<li style="border: 0px; margin: 0px 0px 0px 36px; padding: 0px; vertical-align: baseline;">Grade B maple syrup</li>
<li style="border: 0px; margin: 0px 0px 0px 36px; padding: 0px; vertical-align: baseline;">Freshly squeezed lemon juice</li>
<li style="border: 0px; margin: 0px 0px 0px 36px; padding: 0px; vertical-align: baseline;">Cayenne pepper sea salt</li>
</ul>
</span></span></h3>
<h4 style="background-color: white; border: 0px; clear: both; font-family: Lato, sans-serif; font-size: 20px; line-height: 1.8; margin: 24px 0px; padding: 0px; vertical-align: baseline;">
<span style="border: 0px; font-size: small; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="border: 0px; font-size: 16px; margin: 0px; padding: 0px; vertical-align: baseline;">Instructions:</span></span></h4>
<h3 style="background-color: white; border: 0px; clear: both; font-family: Lato, sans-serif; font-size: 22px; line-height: 1.8; margin: 24px 0px; padding: 0px; vertical-align: baseline;">
<span style="border: 0px; font-size: small; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="border: 0px; font-size: 18px !important; margin: 0px; padding: 0px; vertical-align: baseline;"><div style="border: 0px; font-size: 16px; font-weight: normal; line-height: 27.2px; margin-bottom: 24px; padding: 0px; vertical-align: baseline;">
1. Lemon diet should be followed on a clear schedule. This diet is not suitable for a vacation or during a hectic period. Thus it should be undertaken in a relaxed manner, preferably at home or close to home.</div>
<div style="border: 0px; font-size: 16px; font-weight: normal; line-height: 27.2px; margin-bottom: 24px; padding: 0px; vertical-align: baseline;">
2. Mix 12-14 tablespoons of freshly squeezed lemon juice, 1/2 teaspoons of cayenne pepper and 12-14 tablespoons of maple syrup in 2 litres of water. This mixture is enough to last for the whole day.</div>
<div style="border: 0px; font-size: 16px; font-weight: normal; line-height: 27.2px; margin-bottom: 24px; padding: 0px; vertical-align: baseline;">
<span style="line-height: 27.2px;">3. Keep sipping small amounts of this mixture during the day whenever you feel hunger pangs. The mixture can be followed with plain water, if necessary.</span>. </div>
<div style="border: 0px; font-size: 16px; font-weight: normal; line-height: 27.2px; margin-bottom: 24px; padding: 0px; vertical-align: baseline;">
4. Make a salt water flush by mixing 1 tablespoon sea salt in 1 litre of water and drink it all at once. It might seem difficult but it yields better results. The major reason for following this diet at home is because within an hour of drinking the salt water flush, one will experience a bowel movement lasting for about 30 to 60 minutes. It is more preferable to prepare the salt water flush in the evening.</div>
<div style="border: 0px; font-size: 16px; font-weight: normal; line-height: 27.2px; margin-bottom: 24px; padding: 0px; vertical-align: baseline;">
5. This diet should be followed for 3 to10 days by drinking the same amount of lemon mixture and salt water flush each day.</div>
<div style="border: 0px; font-size: 16px; font-weight: normal; line-height: 27.2px; margin-bottom: 24px; padding: 0px; vertical-align: baseline;">
<span style="border: 0px; font-weight: 600; margin: 0px; padding: 0px; vertical-align: baseline;">Food Combination with the Lemon Diet</span></div>
<div style="border: 0px; font-size: 16px; font-weight: normal; line-height: 27.2px; margin-bottom: 24px; padding: 0px; vertical-align: baseline;">
While following this diet, no solid food is allowed. It calls for 6 or more servings of the specialized lemonade mixture everyday. In addition to this, the salt water flush helps to cleanse the body. Different people incorporate this diet for varying amounts of time, mostly lasting for 2 days. Combining food throughout the entire process would, therefore, defeat its main purpose. However, food can be combined in the beginning and at the end of the lemon diet to ease your body into and off the diet.</div>
<div style="border: 0px; font-size: 16px; font-weight: normal; line-height: 27.2px; margin-bottom: 24px; padding: 0px; vertical-align: baseline;">
<span style="border: 0px; font-weight: 600; margin: 0px; padding: 0px; vertical-align: baseline;">Things needed:</span></div>
<ul style="border: 0px; font-size: 16px; font-weight: normal; line-height: 27.2px; list-style-position: outside; margin: 0px 0px 24px; overflow: hidden; padding: 0px; vertical-align: baseline;">
<li style="border: 0px; margin: 0px 0px 0px 36px; padding: 0px; vertical-align: baseline;">Fruits</li>
<li style="border: 0px; margin: 0px 0px 0px 36px; padding: 0px; vertical-align: baseline;">Vegetables</li>
<li style="border: 0px; margin: 0px 0px 0px 36px; padding: 0px; vertical-align: baseline;">Orange juice</li>
<li style="border: 0px; margin: 0px 0px 0px 36px; padding: 0px; vertical-align: baseline;">Grade B syrup,</li>
<li style="border: 0px; margin: 0px 0px 0px 36px; padding: 0px; vertical-align: baseline;">Lemon juice</li>
<li style="border: 0px; margin: 0px 0px 0px 36px; padding: 0px; vertical-align: baseline;">Cayenne pepper</li>
<li style="border: 0px; margin: 0px 0px 0px 36px; padding: 0px; vertical-align: baseline;">Unrefined sea salt</li>
<li style="border: 0px; margin: 0px 0px 0px 36px; padding: 0px; vertical-align: baseline;">Non processed foods</li>
</ul>
</span></span></h3>
<h4 style="background-color: white; border: 0px; clear: both; font-family: Lato, sans-serif; font-size: 20px; line-height: 1.8; margin: 24px 0px; padding: 0px; vertical-align: baseline;">
<span style="border: 0px; font-size: small; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="border: 0px; font-size: 16px; margin: 0px; padding: 0px; vertical-align: baseline;">Instructions:</span></span></h4>
<h3 style="background-color: white; border: 0px; clear: both; font-family: Lato, sans-serif; font-size: 22px; line-height: 1.8; margin: 24px 0px; padding: 0px; vertical-align: baseline;">
<span style="border: 0px; font-size: small; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="border: 0px; font-size: 18px !important; margin: 0px; padding: 0px; vertical-align: baseline;"><div style="border: 0px; font-size: 16px; font-weight: normal; line-height: 27.2px; margin-bottom: 24px; padding: 0px; vertical-align: baseline;">
1. Only fruits and vegetables should be consumed on the first day of the diet to ease your body into what it will be going through during the course of diet. The fruits and vegetables should, preferably, be raw.</div>
<div style="border: 0px; font-size: 16px; font-weight: normal; line-height: 27.2px; margin-bottom: 24px; padding: 0px; vertical-align: baseline;">
2. Drink 3 litres of orange juice with 2 tablespoons of grade B maple syrup in it during the second day. Decide the period of detox. Most people detox for 2 days during which they can only consume 2 litres of lemonade per day when they feel hunger pains.</div>
<div style="border: 0px; font-size: 16px; font-weight: normal; line-height: 27.2px; margin-bottom: 24px; padding: 0px; vertical-align: baseline;">
3. Drink a mixture of 3 litres of orange juice and 2 tablespoons of grade B maple syrup during the first day after you have finished detoxing.</div>
<div style="border: 0px; font-size: 16px; font-weight: normal; line-height: 27.2px; margin-bottom: 24px; padding: 0px; vertical-align: baseline;">
4. Fruits and vegetables (preferably raw) should be consumed on the second day after completion of detox.</div>
<div style="border: 0px; font-size: 16px; font-weight: normal; line-height: 27.2px; margin-bottom: 24px; padding: 0px; vertical-align: baseline;">
5. Fruits, vegetables and non- processed foods can be eaten during the third day after stopping of detox. This should be followed by grains such as brown rice and oats to ease you back into your regular diet.</div>
<div style="border: 0px; font-size: 16px; font-weight: normal; line-height: 27.2px; margin-bottom: 24px; padding: 0px; vertical-align: baseline;">
<span style="border: 0px; font-weight: 600; margin: 0px; padding: 0px; vertical-align: baseline;"> Points to be kept in mind</span></div>
<ul style="border: 0px; font-size: 16px; font-weight: normal; line-height: 27.2px; list-style-position: outside; margin: 0px 0px 24px; overflow: hidden; padding: 0px; vertical-align: baseline;">
<li style="border: 0px; margin: 0px 0px 0px 36px; padding: 0px; vertical-align: baseline;">Lemon diet is basically a detoxification diet, not a weight loss plan. Therefore, one is likely to regain at least half of the weight lost in the course of diet once the diet is over.</li>
<li style="border: 0px; margin: 0px 0px 0px 36px; padding: 0px; vertical-align: baseline;">It is absolutely essential to wean yourself off of caffeine before beginning the diet to avoid unpleasant withdrawal effects.</li>
<li style="border: 0px; margin: 0px 0px 0px 36px; padding: 0px; vertical-align: baseline;">This diet should not be followed for a period of more than 2 weeks (10 days being the maximum). In case of health issues, consult the doctor before following the diet.</li>
</ul>
</span></span></h3>
<h3 style="background-color: white; border: 0px; clear: both; font-family: Lato, sans-serif; font-size: 22px; line-height: 1.8; margin: 24px 0px; padding: 0px; vertical-align: baseline;">
<span style="border: 0px; font-size: small; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="border: 0px; font-size: 18px !important; margin: 0px; padding: 0px; vertical-align: baseline;">Benefits Of Lemonade Diet:</span></span></h3>
<div style="background-color: white; border: 0px; font-family: Lato, sans-serif; font-size: 16px; line-height: 27.2px; margin-bottom: 24px; padding: 0px; vertical-align: baseline;">
1. The benefit of this diet is often explained in the form of rapid weight loss. To put it in a better way, this program enables the body to regain its balance of elements and maintain its optimum weight. Those who are not over weight lose between 2-3 kgs and those who are underweight re-establish the balance of the body’s metabolism. The process would have taken much longer if the body had to burn off all the excess fat.</div>
<div style="background-color: white; border: 0px; font-family: Lato, sans-serif; font-size: 16px; line-height: 27.2px; margin-bottom: 24px; padding: 0px; vertical-align: baseline;">
2. The loss of weight is only a secondary effect, the principal effect being detoxification of the organs of the body. Moreover, the body gets rid of fat deposits. It is in the course of this purification that the skin and hair get embellished.</div>
<div style="background-color: white; border: 0px; font-family: Lato, sans-serif; font-size: 16px; line-height: 27.2px; margin-bottom: 24px; padding: 0px; vertical-align: baseline;">
3. Detoxification will allegedly rid the body of warts, arthritis, asthma, stomach troubles etc. Besides, lemon juice and cayenne pepper will flush out excess fat from your body leading to rapid weight loss during the diet and cleanse the lymphatic system, of toxins. The maple syrup contains all the nutrients your body needs to function during this time.</div>
<h3 style="background-color: white; border: 0px; clear: both; font-family: Lato, sans-serif; font-size: 22px; line-height: 1.8; margin: 24px 0px; padding: 0px; vertical-align: baseline;">
<span style="border: 0px; font-size: small; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="border: 0px; font-size: 18px !important; margin: 0px; padding: 0px; vertical-align: baseline;">Side effects of Lemon Diet:</span></span></h3>
<div style="background-color: white; border: 0px; font-family: Lato, sans-serif; font-size: 16px; line-height: 27.2px; margin-bottom: 24px; padding: 0px; vertical-align: baseline;">
As it is a master cleanse, the lemon diet will release toxins into your body causing symptoms like headaches, dizziness, nausea or a general feeling of being tired and possibly other symptoms. The magnitude and occurrence of these symptoms depend on how many toxins you have in your body.</div>
<div style="background-color: white; border: 0px; font-family: Lato, sans-serif; font-size: 16px; line-height: 27.2px; margin-bottom: 24px; padding: 0px; vertical-align: baseline;">
To conclude, just like any other diet, in case of a lemon diet also, it is appropriate to consult your physician before starting it.</div>
siahttp://www.blogger.com/profile/03987923951073766315noreply@blogger.com0