The Best Household Items You Can Use to Create Challenging Bodyweight Exercises

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2016 All Rights Reserved, WendyWeighsin

 

If you want to train your strength using just your bodyweight, then there are a vast range of different exercises you can use. One of the best parts? You don’t need any equipment to get started.

But don’t make the mistake of thinking that bodyweight training always means ‘without equipment’. Often you’ll use equipment to enhance your bodyweight routines and perhaps the most obvious example of this is a pull up bar or a dipping station. With either of these two items, you can get a much more intensive and effective workout in and thereby build muscle faster.

But it’s not just pull up bars and dipping stations you can use. In fact, one of the great things about training with bodyweight is just how versatile it is. Anything you can hang off of or lean on can become a piece of equipment to train with and it will surprise you just how much of a difference something like that can make.

Here are some pretty compelling examples…

Chairs

Chairs can easily become dipping stations if you position two opposite one another. At the same time, they can also provide something for you to put your back leg on when doing lunges, or they can allow you to jump straight up onto them. Likewise, chairs can be arranged in a triangle in order to do ‘increased range of motion push ups’. These are simply push ups, except you are dipping down further than level with your hands.

Cans

Take two cans of coke and you can create very convincing push up stands. Place one palm on each and you now have to engage your forearm strength as well as your balance and core in order to perform a push up as normal!

Towels

A towel is actually an incredibly versatile piece of training equipment. Hanging from a doorframe, this can provide something for you to hold while performing neutral grip pull ups, which will also train your grip. Likewise, you can use it to perform tricep extensions in the same position or you can trap it in a door and lean back in order to perform leaning back rows.

Punch Bag

A punch bag is an actual piece of training equipment that can be fantastic when combined with a usual bodyweight workout. This is an example of resistance cardio and one of the best ways to build muscle, burn fat and get your hormones pumping. What makes a punch bag so effective is that you are accelerating through the movement. This means that you’re engaging all those fast twitch fibers just as you would when lifting heavy weights!

Skateboard

Instead of an ab roller, consider using a skateboard. You can then also use this to perform crawls along the ground (for pec training) as well as many other wonderful exercises that require one or two limbs to slide along the ground or move independently from the rest of your body.

And this is just scratching the surface! Take a look around you and see what else can be turned into a piece of training equipment!

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Natural Remedies For Anxiety And The Nerves

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Is it any surprise that in the hectic lives we lead today, that more and more people are becoming burnt out- both physically and mentally?
The incidence of depression, anxiety, and nervous breakdowns has increased significantly, proving that something must be wrong with our way of constant multi-tasking.
Now before you get all panicky and book an appointment with your Psychologist/Psychiatrist, did you know there are VERY effective natural remedies that can be employed in your quest for tranquility?

Whether it be to improve your quality of sleep following a hectic day, or when your nerves feel on edge- there is something for everyone.
As most of these natural remedies (which are primarily herbs) have been used for centuries in ayurvedic, oriental or traditional medicine, shouldn’t that prove utility, at least to some degree?
In no particular order, here are the best in natural remedies for anxiety and nerves.
Chamomile
One of nature’s most popular anxiety relieving remedies, chamomile can be supplemented in various ways, the most common ones being in the form of tea, or pills (extracts).
Have you ever felt nervous in the tummy? You know, the feeling we all get before a public speaking session or a big test! Chamomile has demonstrated its ability to ease bloating and promote digestion, being an effective two-pronged therapy wherever you feel the jitters.
Chamomile is capable of handling moderate levels of anxiety; if you feel yours is severe and inhibiting normal daily function, a specialist medical doctor is your best bet.
St. John’s Wort
On days when you feel especially down, St. John’s Wort can be just the thing for you. While it is only capable of combating low levels of anxiety, it is very well suited for depression, and extremely efficient at elevating your mood.
Moreover, since chances are anxiety and depression frequently occurs together as co-morbidities, it can quickly become one of your go-to remedies. St John’s Wort is available primarily in pill or liquid oral forms.
Valerian Root
If you find yourself staring at the ceiling for hours, unable to sleep with worry or anxiety on your mind, Valerian is the herb for you.
A very potent natural sedative, Valerian Root is the remedy of choice for people suffering from insomnia but not willing to go on prescription strength meds. It is so effective in “relaxing” the body, that it is in fact also used in the treatment of asthma (to relax the airways), muscular cramps, cough, and even menstrual pain. You’ll soon be counting sheep in your sleep following a dose of good ole’ valerian.
Passionflower
As the name implies, this herb will leave you feeling quite passionate love for it after trying it a few times. A study conducted by The University of Maryland (USA) found the passionflower to have comparative anxio-lytic effects to many prescription strength anxiety medications (such as Valium, Ativan, and Xanax).
Over the course of four weeks, its ability to induce relaxation was on par to the prescription strength medication, with a major advantage- very little or absolutely no drowsiness. This could be a major selling point to people who have to work, and simply cannot afford to be asleep on the job. It also successfully was able to manage irritability and depression in patients recovering from drug induced tolerance (such as when discontinuing strong sedatives)
Kava Kava
The extract from the root of this plant is quite possibly the most effective natural remedy for treating moderate to severe levels of anxiety and nervous disorder.it has a rather unique property- it can treat insomnia, without clouding mental clarity. Many believe that it can help result in very vivid dreams, and can even block the train of anxiety thought. However, Kava Kava is notorious for interacting with quite a few prescription meds, so be sure to consult your doctor or pharmacist before using this one.
Conclusion
Many people that try these natural remedies will be happy they saved a trip to the doctor. However, if you notice the developmental of suicidal thoughts, or find yourself using it for more than 12 continuous weeks, a visit to your specialist is necessary, since deeper seated problems may be present.
Overall, nature has gifted us more than enough to take care of our bodies!

Disclaimer:

This website does not provide medical advice.

You must not rely on the information on this website as an alternative to medical advice from your doctor or other professional healthcare provider. If you have any specific questions about any medical matter, you should consult your doctor or other professional healthcare provider.

If you think you may be suffering from any medical condition, you should seek immediate medical attention.

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Importance Of Hydration

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Hydration is extremely important because your body depends on water to survive. Without water the body would not be able to work properly. There is water found in every part of the body, in fact the human adult body is up to 60% water.

Water is lost daily through sweat, elimination, and breathing. You are losing water without even realizing it is happening. Environmental surroundings and physical activities also affect the amount of water loss. For instance, a person running on a sunny afternoon will lose bodily water at a much faster rate than a person sitting in an air conditioned house will lose water.

How Food Can Keep You Hydrated?

You are expected to drink plenty of water throughout the course of the day, but what about eating in order to stay hydrated? People often overlook this concept. How much water should we be getting from our diet? Experts recommend that about 20% of our daily water intake should come from solid foods.

Typically, the solid foods that are most rich in water are fruits and vegetable. This is one of the many reasons why it is important to keep a clean and whole diet, and stay away from processed foods as much as possible.

Top Ten Hydrating Foods

1. Yogurt can range in water content from 85 to 88%, depending on the variety. Use yogurt as a good snack to get more hydration into your diet.

2. Iceberg lettuce is often dismissed as having little nutritional value, but this lettuce makes up for this defect in water content. With over 95% water, iceberg lettuce has plenty of hydration opportunities.

3. Celery is rich in vitamin A, C, and K—as well as fiber. Additionally, celery is very low in calories, with six calories per stalk. Celery has a large content of water.

4. Strawberries are a delicious treat made up of over 90% water. They are chocked full of vitamin C and fiber, so they make for a nutritious and delicious way to remain hydrated.

5. Butternut squash is a more substantial vegetable that still has a high content of water. Butternut squash hydrates and nourishes when consumed, with close to 90% water and it also has vitamin A, vitamin C, potassium, and more.

6. Spinach is another option for lettuce that still packs plenty of water, but also more nutrients than that of iceberg lettuce. Get your fill of essential antioxidants, fiber, folate, vitamin E, and more while hydrating with spinach.

7. Broccoli has over 90% of water, and it delivers valuable nutrition with high levels of the necessary fiber, potassium, and other vitamins for good health.

8. Watermelon is true to its name, it is a melon made up of mostly water. In addition to water, watermelons are rich in lycopene and vitamin C, too. This fruit is a refreshing way to hydrate, and especially on a hot summer day.

9. Cucumbers are composed almost entirely of water. They are a great veggie to add to any meal, salad or even as a healthy very low calorie snack in order to hydrate with solid food.

10. Tomatoes can be included as a great addition of water to a meal. They can be wedged between two pieces of bread, chopped on a salad, eaten as a snack or served any way you wish.

Dehydrating Foods To Avoid

• Cured meats
• Popcorn
• Asparagus
• Fried foods
• Caffeine
• Condiments high in sodium
• Other processed foods

Here are some signs you can look for when trying to determine whether or not you are dehydrated, but when in doubt—go ahead and drink some water!

• Decreased urination
• Lightheadedness
• Fatigue
• Disorientation
• Dry mouth
• Thirstiness

Final Thoughts

By paying attention to the signs of dehydration, we can help avoid dangerous situations due to loss of water. This is especially important during hot summer months, when it is much easier to become dehydrated.

You can also combat dehydration by taking the steps to understand the importance of hydration to your body and its functions, as well as how hydrating foods can be introduced into your diet.

Commit yourself to drinking plenty of liquid and eating a proper diet to ensure optimal hydration and health.

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Disclaimer:

This website does not provide medical advice.

You must not rely on the information on this website as an alternative to medical advice from your doctor or other professional healthcare provider. If you have any specific questions about any medical matter, you should consult your doctor or other professional healthcare provider.

If you think you may be suffering from any medical condition, you should seek immediate medical attention.

 

©2016 WendyWeighsin

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©2016 WendyWeighsin

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Remember:  This may not be for everyone.  These are just some ideas.  I kept my calorie deficit at 250 to see slow but steady results.

Disclaimer:

This website does not provide medical advice.

Before starting any diet, you should speak to your doctor. You must not rely on the information on this website as an alternative to medical advice from your doctor or other professional healthcare provider. If you have any specific questions about any medical matter, you should consult your doctor or other professional healthcare provider.

If you think you may be suffering from any medical condition, you should seek immediate medical attention.

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Living In The Moment To Improve Performance And Achieve Peace Of Mind

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Humans can only focus on one thing at a time. Nobody is really sure why this is the case, but it is true that if you pay attention to one thing, the stimulation from the focal object seems to shut out all other stimuli. This is both a blessing and a curse.

Yes, there are many people who would like to be able to multitask far better than they are currently able, but the payoff might not be worth the sacrifice.

Many studies have shown that multitasking increases stress as the amount of perceived stressors goes up (Mark et al. 2014). It also slows the mind down and makes it less effective. Dividing and distracting the mind causes mental course changes and thus stagnation.

Think of a dog who is trying to pursue three different balls thrown in opposite directions. She runs two steps in one direction, three in another, and one step in another. She ends up not going anywhere at all. The mind is the same way.

The more time you spend changing mental direction the less time you have to actually focus on the task at hand. The more directions or mental tasks you add, the less effective at them you become.

Needless Worry

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But that’s not the whole story. When worrying about events or tasks that are not directly involved with the present task, you are in effect worrying about things that you have no control over. In that case, worrying about it will not make it better, and will only tax your mental and emotional resources, making you less effective.  (This, I know first hand, sigh…)

You cannot gain anything from it, only lose, and if there is a fight you cannot win no matter how hard you try, then it is probably best not to engage in the fight in the first place.

Others might argue that if they can’t use their conscious mind to multitask, then why not use the subconscious instead? While it may not be obvious, people use their subconscious mind a lot more than they think. It is actually one of the most powerful tools humans possess.

When answering a question about what happened last week for example, a person doesn’t usually have to consciously go back and examine every minute of every day to find the answer. Instead, the subconscious mind takes over, instantly searching the brain’s archives, finding the correct answer, and then delivering it to the conscious brain.

This is typical of almost any task involving memorized actions and facts. Like conscious thoughts, these subconscious processes also utilize brain processing capacity and energy, and even take a toll on your emotions.

When compared to the parts of a computer, the conscious mind is somewhat like the user interface, the part that becomes visible on screen, which can then be affected by the click of a mouse to execute a command. The subconscious on the other hand is like the processor.

While invisible, it actually does most of the work, executing on every command within milliseconds after the user initiates it. Like a computer though, if you ask it to run to many commands simultaneously, or a command that is far too large and complex, it will freeze and lock up.

For example, let’s you are trying to finish up an urgent project at work, but you just recently had a fight with your partner. Your subconscious mind has not stopped ruminating on what was said and felt during the argument, and you suddenly find yourself far less able to focus on the project, and you are much more irritable than usual, even though you are no longer actively thinking about the fight itself.

This happens because while your conscious mind is focused on the project, your subconscious continues to reflect on it, and react emotionally to it. The emotional response of your brain then has a physiological and psychological effect, absorbing all of your processing capacity and coloring every other thought you have, even those that have nothing to do with the fight at all.

Another common objection to the philosophy of living in the moment is that the present isn’t the only important time frame. The future is important too. While that is definitely true, there is a glaring caveat that needs to be added to that phrase.

While we should think about the future, even the distant future, it is something we should do only occasionally to redirect and orient our current actions towards where we want to go.

It should never be something that consumes a large percentage of our mental time, because like the past, the future cannot be changed by thinking about it. It can be changed however by what we do in the moment.

Stressing over the future is dangerous for another reason, as it allows you to effectively stack up multiple stressful “moments” at once. This can overload the mind, causing an emotional crash (going back to the computer analogy) followed by mental paralysis.

The brain does not always do a great job at separating ideas out through time. It tends to only look at the absolute size of the task involved. So if you can break your tasks and challenges down into bite-sized chunks, your mind will not perceive as much stress, and will not balk at the task so easily. This is a great way to cure a stubborn case of procrastination.

Those are all the negative aspects of focusing on too many things at once, but there is an upside to this phenomenon as well.

The Zone

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Focusing on one consuming task has a therapeutic effect. Every single person has probably had at least one time in their life when she devoted herself wholly to a specific task, and found that it pulled her into “the zone,” forgetting completely about everything else.

This “zone” is a maximal state of attention, which can mean a maximal state of enjoyment, or a maximal state of pain, depending on the nature of the activity. The more you focus on a stimuli, the more you feel it. But the opposite is also true, the less you focus on it, the less you can feel or perceive it.

The body uses this principle to help reduce pain. When a person suffers from a cut, burn, or other painful injury, the pain can be diminished by massaging the area around the wound.

By doing so, the sensory nerves that react to the massage send pulses to the spinal cord. At the same time however, it is also sending inhibitory pulses to the nerves nearby, which lessens the sensation of pain coming from nerves in the damaged region of the body. Scientists have even developed devices that can stimulate the nerves so much that they can negate a large portion of pain from severe injuries.

The psychological effect in brain works the same way. We can effectually block out stressful thoughts by occupying our mental channels with what is going on in the moment.

This is the phenomenon known as “diversion,” which in some languages is a synonym for “fun.” Diversion is the core of using the present moment to find peace of mind. When life is full of chaotic elements that threaten to overwhelm, it is simple to forget them all simply by focusing solely on what you are doing in the present.

The activity does not even have to be exceptionally pleasurable for this to work. Scrubbing the bath tub might work just as well as binge-watching your favorite TV series. In fact, scrubbing the tub might be even more effective as it requires the involvement of all five of your senses, instead of just sight and sound.

For this reason, many individuals find activities such as gardening, jogging, sports, painting, and crafts to be very therapeutic in this regard. Even workplace activities, when not held to an urgent deadline, can also make you more relaxed.

This principle is also a fundamental aspect of many types of meditation. The difference is that instead of using your physical senses to engage your mind, meditation seeks to absorb your mental totality simply with the use of conscious thought.

Regardless of the method or activity you choose, using diversion tactics can be a singularly effective way of bring peace to a troubled mind.

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©2016 WendyWeighsin

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4 Refreshing Drinks to Rehydrate Your Body and Boost Your Brainpower

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4 Refreshing Drinks to Rehydrate Your Body and Boost Your Brainpower

Do you feel fatigued while you’re working? Do you frequently experience headaches or dizziness while you’re building your business? Do you find yourself feeling like your brain is in a haze as you struggle to think clearly?

These symptoms might sound scary at first. But they’re often caused by a simple medical condition known as dehydration. Dehydration happens when your body doesn’t have enough fluid. As a result, you may feel tired and achy. You can experience dry mouth, headaches, and even dizziness as a result of your dehydration.

The good news is that it’s easy to fix dehydration. You just need to drink a few glasses of liquid. Water is the best choice to rehydrate your system. Other beverages like coffee and soda contain caffeine, which can further dehydrate you. That’s why you should opt for water if at all possible.

But what if you hate the taste of water?

While some people believe water has no taste, others insist that it does have a boring flavor. If that describes you, then try one of these healthy options to mask the flavor of your water. You’ll still get the health benefits of drinking but without the taste you dislike.

Water and Lime

Lime is a great way to add flavor to your water. This mild citrus fruit is filled with Vitamin C and cancer fighting flavonoids. If you’re really craving a sweet taste, consider adding one teaspoon of raw honey to your lime water.

Cucumber and Apple Water

Combining cucumber and apple will give your water a sweet, refreshing taste. Cucumbers are an excellent source of several B vitamins while apples are known to fight diseases like Type 2 diabetes and Alzheimer’s disease.

Green Tea

If you’re still not a fan of water after trying to natural flavors provided by nature, then opt for green tea. Not only can green tea help rehydrate your body, scientists believe that it helps the body burn fat naturally.

Fresh Mint Tea

Like green tea, peppermint tea also boasts many health benefits. It can be useful in preventing nausea and reducing painful stomach cramps. Another advantage of drinking peppermint tea is that it’s a natural anti-inflammatory. If you have an autoimmune disease like arthritis, then it may be helpful to drink peppermint tea regularly.

When it comes to staying productive, your hydration level makes a huge difference. If you’re poorly hydrated, you won’t feel as well and your work may suffer. But drinking more water and tea throughout the day will help prevent this. As a result, you’ll feel energized and alert.

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Are You Ready to Start Looking for An Accountability Partner?

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An accountability partner is a great way to motivate yourself and makes it more likely that you will achieve your goals. But an accountability partner is not a magic bullet. It won’t solve all your problems or make accomplishing your goal painless.
If you understand that, then you should know that having an accountability partner can make the journey toward your goals enjoyable and fun. Here are signs that you’re ready for an accountability partner:
You’re Willing to Motivate Yourself
If you don’t know how to motivate yourself already, then it won’t matter how many partners you have – you’ll still struggle. The best way to learn how to motivate yourself is to study projects and tasks you’ve completed previously. For example, when you created your first product, was it the pressure of a deadline that you kept you going? The daily rewards you created for yourself after you finished each task? Study what you’ve done previously. This will give you plenty of ideas on what motivates you.
You’re Willing to Take Responsibility
You’re not ready for an accountability partner until you can take responsibility for both your successes and your failures. It’s easy to dismiss your failures as being someone else’s fault or saying that “life just got in the way”. But this kind of approach means that you lack the discipline necessary to achieve your goals.
Remember it’s not an accountability partner’s job to change your life. It’s their responsibility to keep you on task and hold you accountable.
You’re Willing to Be Transparent
Are you willing to share your bad habits, your deepest dreams and your biggest fears with someone else? Your accountability partner can’t help you unless you’re willing to be transparent.
You can’t hide out from your partner if you fail to meet a big goal or if you encounter roadblocks. You have to be open and honest with your partner if you really want your partnership to succeed.
You’re Willing to Accept Feedback
Accepting feedback about your projects and goals from someone else is never easy. It can leave you feeling uncomfortable and challenged. But that’s a good thing! If you’re too afraid to share what you’re working on or won’t talk about your goals, then don’t look for an accountability partner. An important element of having an accountability partnership is being humble enough to accept feedback. Even if you don’t always agree with what your partner says.
An accountability partnership can be a beneficial relationship for both you and the other person. But it’s important to remember that you’re making a big commitment when you agree to take on a partnership. That’s why you need to be willing and ready to help each other succeed.

©2016 WendyWeighsin

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If You Follow The ‘I Hate Mondays’ Crowd, You’re Following The Wrong Crowd!

 

If You Follow The ‘I Hate Mondays’ Crowd, You’re Following The Wrong Crowd!

 

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My friend  took this picture on a balmy Sunday evening sunset.

It had me thinking about the Monday morning feeling that follows Sundays for so many people.

We all get it, right?

That feeling of our shoulders sagging as we knuckle down to the trudge back into a new week, leaving the relaxation of the weekend behind. The media uses it, commuters use it, and you see it all over social media.

There’s a knowing smile of resignation as we all share the same bad feeling, all in it together.

We all get it, right?

Well, no actually.

There are many reasons why following this crowd mentality is bad for you, and equally there are reasons for you thinking in different, better ways.

We fall into joining in with the negativity, more often than not because we think it’s easier! What’s the point in being positive and cheerful when everyone else is moody and miserable? No-one wants to see that do they!

In fact, they do. Seeing someone cheerful makes you look at yourself being miserable, and ask why. It pushes the idea that you too can be cheerful – it offers a new crowd to follow!

The Monday morning blues are normally work related, and that’s because it’s a routine, a routine that may have been the same for *years*. It is understandable to develop a feeling of boredom, maybe even resentment, towards the Monday morning return to work, but this can be diminished by looking at it with a viewpoint of abundance.

If you get to go to work, how lucky are you! Think of all the people around the world that would give their right arm to be in your position. You probably have health, a home, decent clothes, food on the table, all things not available to millions upon millions.

Once you start to focus on that, your view of Monday morning changes.

If your Monday work trip is to do something you don’t like, or even hate, then change it! Obviously that may not be as simple as it sounds, it could be really difficult, you may feel tied in to your current situation but it *is* possible.

Once you start doing work that moves you towards your goal, your passions, your joys, then Monday mornings are welcomed – as it happens, Monday morning will stop being a ‘thing’ anyway once you are moving towards such goals.

So am I saying you need to turn into a happy clappy smiler on Monday morning, to get everyone else joining in..?

No, I’m not! Although you’re following the wrong crowd, you don’t need to be the start of a new crowd. Actually that new crowd already exists, it just may be new to you, and you can just switch from the Monday morning crowd to the crowd that is moving towards goals that bring passion.

To tap into *that* crowd can be a revelation ,and in fact once you do it, the people around you will notice, and you may find them switching along with you. That’s great, the more the merrier, but convincing other people is not your priority here.

Your priority is to switch things for *you*.

I call it the ‘Monday morning’ feeling, but actually it could be called the Sunday evening feeling, because Monday starts to loom ever larger as Sunday wears on – how about even calling it the Sunday afternoon feeling!

You can see how the downbeat mood grows and takes over more and more of your life. You may think that the resigned smile on Monday is just the way it has to be, but it isn’t. It really isn’t. It’s bad for you, and it can be different.

You do it by switching your thought patterns around it, and backing that up with action.

Tap into positivity – the internet allows us access to so many groups or books or videos that can not only set you on a positive path, but give you that lift when you need it. Even reading *this* article again when you feel the Monday morning feeling start, can be a nudge to look at things differently.

So, try it. Buckle up and get ready to leave that ‘I Hate Mondays’ crowd behind!

 

©2016 WendyWeighsin

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Meal Prep for Fitness and Health

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Meal Prep for Fitness and Health

Are you putting your health and fitness in jeopardy by failing to set workout times or plan healthy meals? Benjamin Franklin said it best when he said, “By failing to prepare, you are preparing to fail.”

He probably wasn’t thinking about “meal prep” when he said it, but it’s a good blanket statement about many things in our lives. By failing to properly prepare when beginning a fitness program, you’re almost ensuring failure.

It becomes overwhelming to think about balanced meals – the shopping and cooking involved on a day to day basis prevents many with good intentions from following through with their plans.

The kitchen is your main place to begin a “diet” plan to help you become fit and enjoy health throughout the years. In the kitchen, you can control portions for days or weeks to come and prepare foods to help you lose fat and build muscle.

The more you plan your meals and snacks ahead, the better results you’ll get from your fitness and health plan. Without pre-planning, you may skip essential meals to keep you energetic and focused.

You may also tend to crave foods you shouldn’t have. Fewer “unhealthy”food choices mean that you’ll eat healthier and be more satisfied during the day time hours because you planned ahead to ensure you’re receiving the proper nutrition and enough fuel to keep your body and mind working at full blast.

Splurging on unhealthy foods such as fast food drive through options is one reason people become obese and develop health problems such as diabetes and heart disease.

When you control your eating environment and routine, you’ll still be eating without having to think about it – but you’ll be eating much healthier foods. Planning for a carb, a protein and fat for each meal is a good way to help transition your body .

Plan your meals and snacks carefully by sitting down each week and jotting down ingredients for recipes and items you’ll need at the grocery store. Then, set aside time to cook and prepare for the meals.

After the food is cooked (or prepared to cook), divide it into portions that fit your diet and health routine. Knowing what you’ll be consuming on a day to day basis means that you don’t have to concentrate each day on what you’ll need to shop for and prepare.

Not only will you save time and cut calories – you’ll also save money because you’re not “impulse” eating. Impulse eating can lead to those habits that are difficult to break and that will set you up for diet and fitness failure.

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Less Stress=Better Sleep

Stress is one of the biggest enemies to weight management. People who are stressed tend to eat more, have more anxiety, fatigue, and can’t get a good night’s sleep because their minds are constantly worrying. All of these things make managing weight even more difficult, yet very few weight management products focus on this challenge.

On top of a formulation packed with weight management ingredients, one of the keys to HiBurn8’s unique design is ingredients that help calm your body and manage stress levels.

Including Sensoril, Chamomille, Melatonin, Ginseng, and more, taking HiBurn8 before bed can help calm your body and help manage stress levels, making it easier to sleep. And the better we sleep, the more POWER our body has to stay healthy, rebuild and restore cells, metabolize food, and MANAGE OUR WEIGHT!

http://Wendyweighsin.gosbc.com/hiburn8

Infused Water

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Infused Water – A Brilliant Concept to get your daily intake.

(1) Green tea, mint, lime——fat burning, digestion, headaches, congestion and breath freshener.
(2) Strawberry, kiwi——cardiovascular health, immune system protection, blood sugar regulation, digestion
(3) Cucumber, lime, lemon——bloating, water weight, hydration, digestion
 

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How High Sodium Diets Contribute To High Blood Pressure

Most people know that high sodium diets are not good for people with high blood pressure but few understand why this is the case. Sodium comes to us in the form of sodium chloride or table salt. The recommended maximum amount of sodium chloride you should be taking per day in is 1,500 mg. This is about ¾ of a teaspoon of sodium chloride.

Sodium And Hypertension

Sodium needs water in the correct amount in order for the sodium to stay at the right level in the body. In order to do this, the kidneys must reabsorb filtered water back into the bloodstream in order to maintain normal sodium levels. This excess water can fill the blood vessels so that the pressure inside the blood vessels is increased. Some people can handle this amount of sodium and water while others cannot. It is important for those who have high blood pressure to keep the sodium intake in the diet as low as possible so that the water can flow out of the kidneys, keeping the blood pressure low.

High Blood Pressure

High blood pressure, a condition also known as hypertension happens when the force inside the arteries of the body becomes excessive. It is recommended that everyone keep a blood pressure reading of less than 140 over 90. The top number represents the force inside the arteries when the heart is actively pumping. The bottom number is the pressure inside the arteries when the heart is not pumping and is at rest.

If the heart has too much fluid to push around the body, it causes an increase in the pressure inside the heart and the arteries and the blood pressure number goes up.
Medication to control blood pressure can do many different things. Some decrease the force of the blood pumping out of the heart. Others work on the kidneys to send signals to the rest of the body to retain water or let go of water. There are centrally acting anti-hypertensives that work on the brain’s input into high blood pressure. Still other anti-hypertensive agents dilate the arteries so they can hold more water at a decreased pressure. Some blood pressure medication acts to get rid of water, sodium, and potassium from the kidneys so that there is less in the arteries.

Nutrition And High Blood Pressure

Besides medicine, there are things you can do with your diet that can help control high blood pressure. There are certain foods you can eat that will increase your blood pressure as well as certain foods you can eat that will lower your blood pressure. Foods that contribute to weight gain can raise the level of your blood pressure while even modest weight loss can reduce your blood pressure.

Foods That Help High Blood Pressure

The food you eat when you have high blood pressure include foods that are naturally low in salt, low in fat, and have fewer calories in them. Instead of salting everything you eat, use things like lemon, lower sodium spices, herbs and vinegar to add more flavor to foods without having to use salt. Foods that require gravies, butter, oil, shortening and salad dressings in large quantity should be avoided in those people who have high blood pressure.

This means you should eat foods high in calcium such as low fat dairy and Greek yogurt. Calcium has been known to reduce blood pressure in healthy people. Meats should be kept lean and without observable fats.

Most ready-to-eat cereals are low in sodium and can be taken with low fat milk. Hot cereal that takes a while to cook is low in salt .

Eat plenty of fruits and vegetables that have no added salt in them. Canned vegetables have been salted, as have canned soups. Avoid these whenever possible, unless you purchase lower sodium. Things like whole grain rice, pasta and potatoes without added salt can be flavored with herbs . Breads are usually okay, too. If you are looking for mineral-rich foods, you can try nuts and seeds that aren’t salted. These foods may lower blood pressure.

Foods You Should Avoid

Foods that can raise blood pressure and can put you at a higher risk of heart disease include the following:

• Salad dressing
• Margarine and butter
• Dairy products that aren’t low fat
• Any food that needs to be fried
• Snacks that have high sodium content
• Soups that come in a can
• Fast food items
• Deli meats like chicken, turkey or sliced beef

You can eat a healthy diet that doesn’t include added fat or salt that also tastes good and is good for you. Even if you don’t have high blood pressure, a low sodium diet is best. You never know when too much sodium will tip the scales in favor of lower blood pressure and better health.

 

Check out Wildtree’s :  Sodium Free Product List

Wildtree Website: http://mywildtree.com/wendywilkes

 

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Disclaimer:

This website does not provide medical advice.

Before starting any diet, you should speak to your doctor. You must not rely on the information on this website as an alternative to medical advice from your doctor or other professional healthcare provider. If you have any specific questions about any medical matter, you should consult your doctor or other professional healthcare provider.

If you think you may be suffering from any medical condition, you should seek immediate medical attention.

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What Is Intermittent Fasting?

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What Is Intermittent Fasting?

With a traditional fast you usually consume no food and hardly anything other than water for an extended period of time. How long you fast is really up to you. While there are some definite benefits to this, it also isn’t something that’s easily done. Sure you’ll do fine for the first day, but as your stomach starts to grumble and you’re getting tired and cold (because your metabolism start to slow to a crawl) things get a little harder.
And if weight loss is one of your goals, a slow metabolism is the last thing you want. The solution is something called intermittent fasting. The idea is simple. Instead of fasting strictly for days  on end, you alternate periods of feast and fasting. Think of it as interval training for your metabolism. It’s one of the most effective and quickest ways to burn body fat.
You can do intermittent fasting several different ways, but what seems to work best for most people is to skip food for a large part of the day and limit your eating to a few short hours. For example, you could sleep, then run on just coffee, tea and water through lunch and have a meal in the early afternoon, followed by a light snack a few hours later. From there you can easily make it until bedtime and sleep through a large part of your fast.
This is a very effective way to do intermittent fasting. Since you are eating a fair amount of food each day, your metabolism keeps burning strong while also forcing your body to burn fat during the longer stretches of time when you’re not taking food in. It is pretty easy to do and stick with since you know you can eat what you want in a few short hours. Almost anyone can stick to this to the next “feast”.
If your main fasting goal is to lose weight, try sticking to a low carb diet as much as possible when you eat your meals. Skip the candy, the sugar and the bread and instead feed your body with plenty of healthy fat, protein and veggies. This will keep your body in fat burning mode even while you’re eating. As an added benefit, without the sugar and carbs in your system, you won’t suffer the headaches that are a common and unpleasant side effect of fasting.

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Disclaimer:

This website does not provide medical advice.

Before starting any diet, you should speak to your doctor. You must not rely on the information on this website as an alternative to medical advice from your doctor or other professional healthcare provider. If you have any specific questions about any medical matter, you should consult your doctor or other professional healthcare provider.

If you think you may be suffering from any medical condition, you should seek immediate medical attention.

Fasting

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What Is Fasting?

There are quite a few different reasons why you may be considering a fast. Often our first step into fasting is ordered by the doctor for a particular test or medical procedure. Or maybe you’ve read about the health and spiritual benefits of fasting and are interested in giving it a try.
By definition fasting is willing abstinence from food and drink. Different people fast differently. Some will take a little food or nutrition in the form of juice; others will stick to only water and herbal tea during for the duration of their fast.

Fasting for Spiritual Reasons

Fasting has a long tradition in all major world religions. The idea is that the removal of food and with it the worrying about food preparation helps you turn inward. Fasting is used as a way to meditate, pray and get closer to a higher being based on your faith.
In Christian Faith, fasting is used as a tool to atone for sins and bring us closer to good. Quite a few Christians will fast for 40 days during lent (the 40 days leading up to Easter). In other faith – Native American and yogic traditions come to mind; fasting allows the person to reach a higher level of spiritual awareness and is used to gain visions. No matter what your faith, your soul and mind can benefit from a fast.
Fasting for Health

There’s been a lot of talk in the alternative health industry about the benefits of fasting. The basic idea is that if we abstain from food for a period of time, our bodies move energy from processing the food we eat to maintenance mode. The idea is that when food is scarce, our body does everything it can to keep us in good shape to go out and hunt and gather.
Without food in your system, your body shifts to burning fat for energy, resulting in fat loss. This shift away from burning sugar for energy also helps with insulin levels and certain types of fasting (in a controlled environment under the supervision of your doctor) can help reverse diabetes. In addition, fasting has been shown to lower blood pressure and bad cholesterol levels. There even seems to be some healing on a cellular level going on.
Intermittent Fasting

Intermittent fasting is a particular type of fasting where you go for long periods of the day without food, but end up having one or two meals. In essence you’re extending the period of time you usually go without food (while you’re sleeping) by several hours to give your body a chance to switch into fasting mood with all its health benefits.
Unlike traditional fasts where you go without food and most drink for three or more days, intermittent fasting still allows you to eat during a smaller window in your day. Other forms of intermittent fasting have you fast for one or two days per week, eating normally the rest of the time. Either method is a good alternative to traditional fasting and often easier to do and maintain while going on with our everyday life.

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Disclaimer:

This website does not provide medical advice.

Before starting any diet, you should speak to your doctor. You must not rely on the information on this website as an alternative to medical advice from your doctor or other professional healthcare provider. If you have any specific questions about any medical matter, you should consult your doctor or other professional healthcare provider.

If you think you may be suffering from any medical condition, you should seek immediate medical attention.

 

7 Clean Eating Hacks You’ll Want to Know

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7 Clean Eating Hack You’ll Want to Know

Deciding to eat clean and limit processed food is difficult. Breaking old habits gets harder as you get older. You get more set in your ways. Then when you want to change, you’re overwhelmed and not quite sure what to change.

Here are 7 hacks that will help you start your clean eating lifestyle.

1. Eat Five or Six Small Meals

Purchase smaller plates and eat several meals throughout the day instead of the three large meals that you’re used of. You’ll feel more satisfied and won’t have the urge to overeat.

2. Learn What Portion Sizes Look Like

Most people think they can look at a portion size and know when it is a serving. This isn’t true. America’s tend to overfill their plates and that has become the custom. Don’t guess, you’ll no doubt over eat if you do.

3. Eat More Fruits and Veggies

Get more fruits and vegetables in your diet. Change a packaged snack for an apple, banana or a bag of grapes. An easy way to get a few servings of both fruit and vegetables is to juice or make smoothies.

4. Eat Three Servings Of Whole Grain a Day

Trade the unrefined grains such as white bread products to whole wheat. Check the ingredients and make sure that whole wheat is listed as one of the first three ingredients or that that package says 100% whole wheat.

5. Take Snacks On The Go

Make sure you pack your own snacks when you leave the house. You won’t be tempted to stop at the corner store to pick up something real quick. If you already have a bag of carrots in your purse or car it will help you until you get home.

6. Five Ingredient Rule

Making your food from scratch is not always an option. Sometimes there are circumstances where you need to buy sauces in a jar or packaged products. When that happens make sure that you can read each ingredient on the label and that there are only five ingredients total.

7. Include the Family

Take into account how your family feels and what they like. Find recipes that you know they will like. Start with their favorite dishes and substitute one or two things. Instead of buying spaghetti sauce with mushrooms and green peppers inside a jar, buy fresh vegetables and add those to the mixture.

These are just a few of the hacks you will be able to start doing in your daily life. You can start with one or all of them the important thing is that you take action towards your goal every single day.

 

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Ask Yourself This – Why Not?

Ask Yourself This – Why Not?

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Yes, there are 3 questions there, but the list could have been a lot longer, all starting with the same 2 words…

WHY NOT?

I hear it all the time, I see people post it all the time on social media – they wish things were like this, they wish things were like that, and when the question is asked why they don’t do something about it, the most common answer is ‘oh, I couldn’t do that!’

The responses are variations on that theme, that whatever the situation is, it’s not something that can be changed.

I ask again – why not? Why can’t it be changed? Why can’t it be changed by you? Why can’t something be done now?

If people moan about their surroundings, their job, their house, their relationships, their finance, I ask again – why not? Why can’t it be changed, why can’t it be changed by you? Why can’t it be started now?

It’s always challenging for people to be asked the question, because it’s not a question they have seriously considered before, so they aren’t able to put it into words. That’s a key point, because the lack of formulation of actual reasons behind the ‘nothing can be done’ response, allows it to flow around as nothing more than a vague concept.

The problem is, this vague concept has the power to rule and shape our life, because we let it fool us into thinking that the status quo is the only way. If we think there is only one way, then we only act one way, and that way will leave everything unchanged, which in turn is seen as evidence that it ‘has to be that way!’

So, when challenged about why changes can’t happen, if we delve deeper, we normally get to reasons of belief and fear.

Belief of not being good enough, a fears of failing, fears of it being too hard, fears of others laughing at us.

Hmm…

I can understand how a mindset like this comes to be, I can. If it’s drummed into us, by our peers and then by ourselves (!), then why *wouldn’t* it become our default way of thinking?

Yes, I can understand it, but I also *know* that it most certainly doesn’t have to be that way.

The belief of not being good enough normally comes from no more than being told it by others! More often than not it doesn’t come from actually finding out, taking action to try, and *then* see what happens. Taking action might show that you have a lot to learn, in which case, great! Set off and start learning.

The fears of failing or it being too hard, well they also tend to come from the imagination, thinking about failure rather than finding out in reality.

If we stop answering the ‘why not’ questions with negative answers ungrounded in factual trial, and replace them with answers of ‘I don’t know, let’s find out’, then, oh, life changes!

Life changes right there and then, and if followed through, can change it beyond recognition – it can transform it.

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Is “Old Age” Just A Mindset?

You run into people all the time whose chronological age makes them technically, “old age” but whose physical appearance, attitude, and posture make them seem decades younger than their birth certificate would indicate.

On the other hand, you see people who are only 40 to 50 years old that already seem ready for retirement.

What makes the difference between these two classifications of people?

Many people are overlooking the power of the mind when it comes to the aging process. Those who continue to lead active lives with many social contacts and intact relationships with loved ones often carry the mindset that they are still young. They participate in sports, go dancing, eat out, and enjoy their bodies long after others have given up.
Attitude is everything when it comes to getting older. If you grew up in an era where “old age” happened when a person reached the age of 50 years, you will already feel you have arrived at old age upon your fiftieth birthday.
You tend to turn down opportunities for physical and social activity, increase the times you are sedentary and stop challenging your cognitive mind. When this happens, you truly do lose what you don’t use and you physically and emotionally age much faster than those who maintain physical, cognitive, and social activities well into the age where many others feel just too old to participate in these activities.
How do you get into the mindset of feeling young again?
It’s probably never too late to do this. You first need to recognize that age is just a number and that there are people much older than you who are doing things you may consider “too old” for them without difficulty. Look at people who seem and look younger than their years would otherwise say.
These are people who have refused to give into the meaning of the calendar and who continue to participate in youthful activities, bearing in mind that taking care of their body takes precedence over everything else. They are mentally alert, curious about life, and haven’t given up trying new things.
Compare these people with those who chronically complain about aches and pains, step back from fun and challenging activities, and prefer being sedentary to being more active.
These might be people who decide that they are too old to give up bad habits that contribute to the aging process, such as smoking and drinking alcohol, and have given up the meticulous care of their bodies that it takes to look and feel young.
What kind of person do you want to be?
The difference truly is in your mindset. If you decide that your body is a temple and continue to care for it, challenge it, and respect it, you will have no difficulty seeing yourself as young and vibrant.
Your risk of stressful life diseases will be less and you will feel less stressed in life when you carry yourself better and think of yourself as younger than your chronological age. If instead you dread your birthdays and see the passing of the years as a year closer toward death, your motivation and determination to feel and look young will be diminished and you will reflect that mindset in the way you present yourself to others.
If your ancestors lived long and healthy lives, take solace in knowing that you probably will, too, and you can carry the mindset of youth throughout your middle-aged years and older aged years.
Even if your ancestors did not live long and healthy lives, know that medical advances that focus on prevention and management of chronic diseases are on your side so that you can continue to feel and be young—well into your older years.
Never forget that age is just a number, and it does not dictate, “how one should feel” or “how one should act” at 50, 60 or even 90.

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