10 Tips For A Healthier YOU!

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We are so excited to have Karli Cleaver here today sharing some great tips on how to help make us healthier and happier people this year! She’s a great example and she continually inspires us… hope she inspires you too!

1. Prepare: Whatever your goals are for this year-physically, spiritually, relationally, or any other ‘‘ally’’-making a plan is absolutely vital.  Writing it down and putting it somewhere you can see it daily puts you ahead of the game by a large margin. Proper preparation also includes prepping the people in your daily life and your environment so you can be armed for greater success.

2. Hydrate: Water is totally underrated & so incredible!  Getting enough is one of the best gifts you can give yourself.  Start with 64 ounces a day as a foundation and build up to half your weight in ounces daily.

3. Food: this is generally the toughest part, but also one of the most important. Personally, I just want to eat all the food all the time…but that doesn’t go over so well, so I’ve had to learn some healthier habits. Just google healthy eating and you’ll be inundated with more information than you could ever imagine!  Whatever plan you choose (PS-I know a great one!), make a plan, buy the groceries, commit, and follow it.  For more than four days.  Give it a minimum of 30 days before starting something else.

4. Move: Whether you’re trying to shake it off like T Swift or you’ve got moves like Jagger & Maroon Five, you can enjoy an impromptu dance party from the comfort of your own home. Just crank up some tunes and dance!  Try holding a plank pose while you read or study.  Do air squats or sit-ups during commercial breaks.  Walk whenever and wherever you can.  Aim for 20-60 minutes of intentional activity daily. The key is to make it something you enjoy.  Case in point: I have never liked traditional exercise. Physical fitness and I have always been frenemies.  (I knew it was beneficial, but loathed doing it).  Enter crossfit.  I began doing it at home in February and joined a box in April.  Yes, that was NINE months ago.  And I’m still going 3-6 days a week!  I have never been consistent for 9 months with any form of exercise.  And guess what?  I don’t loathe it, I crave it!  The point is to find something you love doing that benefits you physically instead of forcing yourself to do something you hate because that likely won’t last long.

5. Read: spend at least 10 minutes a day in a self development book.  Personal growth leads to healthier individuals.  Some of my 2014 favorites were: Take the Stairs by Rory Vaden and The Slight Edge by Jeff Olson.

6. Support: ask your spouse, friend, sibling or coworker to join you on your quest for health.  Tell people what you’re doing.  Ask them to be in your corner and not to sabotage your efforts. Join a class or gym or find a health coach to help encourage you (I’m happy to help in this area!) If you need some extra incentive, join our Healthy Games challenge starting January 12th-it’s going to be so fun! Call or email me for info or join HERE.

7. Accountability & Tracking: Keep yourself accountable by checking in often.  Report to your health coach or chosen friend/spouse/neighbor. Take measurements every 4-6 weeks and weigh every 1-2 weeks. Track your progress through monthly photos, too.

8. Be Realistic: expect progress, not perfection.  Health is a journey, not a destination.  This is probably the greatest lesson I could have learned personally in 2014.  If you’re like me you probably find it easy to give grace to others, but have a hard time extending it to yourself.  I have struggled with binge eating for years and finally focused on stopping that habit in the Fall of 2014.  I went over 30 days without a binge, which was HUGE.  Then I had a relapse one day.  Instead of falling into a vicious cycle of binging and negative self talk for weeks or months like I’d always previously done, I accepted it, moved on, and got right back on track the next day. A healthy and realistic mindset allows for occasional treats, fallbacks, free meals, and days where we just aren’t up to par.  And it tells us that we’re okay despite not being perfect at our plan at all times.

9. Sustainability: In order to make healthy changes that will last for a long period of time [read: forever going forward], a couple things need to happen.  First, the new habits need to be fun.  If you look forward to what you’re doing, you’ll be more likely to keep it up. Next, don’t go full speed ahead and spend 17 hours a day in the gym & eat only whole and organic foods all day and expect to sustain those efforts without getting a bit burnt out at some point. Start small and most importantly, be consistent.  Commit that whatever you choose to do, you will stick with.

10. Celebrate: Recognize the small victories and especially the non scale victories [fitting into a smaller pair of pants, wearing your wedding ring again, crossing your legs comfortably, etc.] and allow for non-food rewards to be built into your progress.  A new book, outfit, massage, pedicure, magazine, or movie date.  Remember that progress is progress no matter how small, so celebrate the positive things YOU do!

Happy healthy wishes for the best YOU in 2016!

(Source: eighteen25.com)

12 tips for faster metabolism and weight loss

Many people want to make big changes in the level of their metabolism. If your metabolism runs high you can burn fat and lose substantial weight with out a lot of extra activity or at least faster. The definition of metabolism is the level with which a persons body will make and then consume calories that are needed for life.

Lots of things will affect a persons level of metabolism and it can change at different times depending on the frequency one eats, his or her genetics, the volume of muscle mass, stress and activity. Things that make a persons metabolism slow down can be the loss of muscle mass because of the lack of activity. When that happens the body tends to consume its own muscle because there is a lack of energy from food to get along and finally the metabolism slows down because with advanced age physical activity normally declines.

Here are a few ways that metabolism is increased:

1. A lean body mass will increase metabolism. It is certainly possible to delay the decline in metabolism as you grow older even though the decline is natural. Muscle volume is a determinant of metabolism that will take away fat or calories. There is no way around it that exercise is important. Weight training at least a couple of times a week will build muscle and strength and you can fill in the gaps between workouts with lighter easier exercises. Even things like taking the dog for walks and avoiding the elevator and taking the stairs can serve over time to help increase metabolism and in turn burn calories. An important factor is to match ones eating with ones activity. Some important suggestions for getting the right quality and quantity of exercise follow.

If your goal is strength training use these

– add repetitions to a certain exercise (go from 5 reps to 10 reps)

– Increase the amount of resistance (More weight, stronger bands, etc)

– Seek out new proven exercise techniques when appropriate (new equipment can help)

To train for cardiovascular fitness

– space the exercises with little breaks

– combine different exercises and do a sort of cross training circuit

– increase speed and resistance in the exercises

2. Eat the first meal of the day, breakfast. Many people ignore that most important meal of the day using the excuse of time. It has been proven that those that eat breakfast will stay thinner than those who do not. The facts are that the metabolism can slow during the early hours if breakfast is delayed until midmorning or if it is skipped altogether.

3. Like an evil, avoid sugar. The reason is that sugar facilitates the ability of the body to store fat. The goal is to keep the blood-sugar as level as possible and eating foods high in sugar makes that nearly impossible. Also the fact that you are exercising several times a week will also help keep the sugar in the blood stabilized.

4. Hot Spicy foods increase metabolism, eat them.

5. Go to Sleep. People that do not get enough sleep are at risk to gain weight according to researchers. It has also been shown in some studies that the last few hours of sleep are when muscles are repaired and regenerated.

6. Drink more water. Because we are exercising we have toxins being released and they need to be flushed and water serves that propose. Conversely if there is not enough water the bodies functions are slowed down and all the systems decrease in speed and produce additional stresses and it becomes a spiraling problem.

7. Eat more small meals about 2-3 hours apart and make it so you eat about 4 – 6 meals a day.

8. Do not skip meals. A dieter may want to skip meals but in order to lose weight the metabolism has to be kept high and in order for metabolism to be kept up there has to be fuel.

9. Get good at planned meals. Establish a balanced pattern and plan out the amounts and times to eat the proper meals. Avoid a sporadic schedule for meals as this is a huge mistake.

10. Get rid of the stress in your life. Stress can come from all different areas of your life and it can detrimentally affect your attempts to increase your metabolism. Work on the areas of stress and your metabolism will naturally increase.

11. Green tea in copious amounts as a alternate for drinking coffee will serve to stimulate your metabolism and it does not have the negative side effects like coffee does if you drink too much.

12. Energy foods are a vital ingredient to making this change to increase your metabolism. Some energy foods are whole grains, beans, vegetables and fruits.

Before you embark on any health related change always consult your trusted health professional and listen to your body. To reach the goal of balancing and increasing ones metabolism and body weight is an obtainable goal but one needs patience and persistence as this is not a quick fix proposition. Do not allow anything except success as an option. You can reach your goal.

–Detro Canaro

(Source: healthmix.net)

STOP your LIVER from making you Gain Weight

Two years ago I was diagnosed with a fatty liver. At the same time, I was putting all my efforts in losing weight but nothing seemed to work. That’s how I decided to check my health and discovered that my liver was not working properly and it was the cause to my weight gain.

Today, because our unhealthy way of living, our liver is highly damaged. This organ is in charge of filtering all the bad toxins from our blood. It works like fuel filter does to gas, in your car. No matter how much money you put in your vehicle, if you don’t replace the filter, it will still break. Now, imagine that your entire body is filled with bad toxins only because this organ can’t do its job properly. Furthermore, what is fat tissue If not a deposit of all the bad things we eat.

Reasons why your liver may be sick:

All type of chemical medicine affects and destroys your liver because he puts in all the work to process them and eliminate the toxins.

Food: To much animal origin food is highly demanding for your liver. In time, it will lead to a tired liver.

Alcohol: One of the biggest enemy! Combined with tobacco, coffee and medicine is the sure way to fatty liver

Coffee and store juice: They are again hard to be processed by your liver.

In conclusion, every time you eat chemicals or fatty foods, your liver has to work hard to eliminate the toxins. After a while, a fat layer will start to cover it. Then, it’s work will be even more slowed down and a lot of bad stuff will be free to travel in your blood to all your organs. That usually has a slow but sure damaging effect to most of your other organs, intoxicating them and making them sick.

Symptoms:

The first thing you’ll start to notice will be pimples and blackhead or whiteheads.

After a while you’ll start feeling tired all the time and getting up in the morning feels like a nightmare

Soon, you’ll get used to this tiredness and you’ll also gain weight. And trust me, no matter what you do, you’ll keep gaining.

The most dangerous and hidden symptom is other organs getting sick.

In conclusion, if you notice you have many of these problems, go to a doctor and have your liver checked. Daily habits have a negative effect on our liver. The good news is that this organ has a really high capacity of healing, if the patient doesn’t suffer from hepatitis or other illnesses.

Home treatment:

With this home remedy you’ll see improvements in one week but you have to be patient, it will take for about half a year to get to your normal weight. The best part is that it’s won’t come back.

First week:

Diet: Put 3 drops of oregano oil in one tablespoon of water. Stir it in your mouth, with your tongue, for 30 seconds. After you swallow it, inhale 3 times on your mouth. You’ll feel your mouth burning a bit but it will pass in a few seconds. Next prepare a juice made from carrots and green apples. Repeat this 3 times a day and replace your meals with it.

You can drink as much juice as you want. Don’t worry you won’t turn orange because all the carrot juice.

Second week:

When you wish to start eating food again, begin with soups for a day and forget about meat for 2 days. After that you can start eating normally again. Most observe that after this treatment they continue losing weight, about one pound a week, although they eat normally.

The remedy offers your liver time and vitamins to start cleaning itself and that leads to regeneration. After that you’ll start feeling energetic and other illnesses may also disappear. I managed to lose 20 pound in one year and the best part is that now I can eat normally and the weight didn’t come back.

You may also like:

• No DIET! Lose 10 lbs in 1 week with Oregano
• How to treat Infections using the most Powerful Natural Antibiotic
• Try Face yoga and forget about Botox, nips and tucks!
• See what Happens if you Take Oregano Every Morning
• Have you tried Vegetal Placenta, for your hair?

(Source: wikidiyremedies.com)

How to Get Rid of Tooth Tartar Naturally at Home

Tartar is caused by excess accumulated bacteria in your mouth.

Removing it usually requires making a visit to your dentist, but there are also ways you can remove it at home using natural remedies.

Here you can find 2 such remedies that will help you maintain your beautiful, white smile without going to the dentist.

For the first remedy you will need the following ingredients:

• 3 teaspoons linden flowers;
• 3 tablespoons sunflower seeds;
• 1 l water.

You need to boil for 30 minutes the linden flower and the sunflower seeds in 1 l water.

Then put the pan aside and allow it to rest until the temperature is bearable.

Strain the mixture, soak the toothbrush in the resulted liquid and wash your teeth for 3-4 minutes after each meal.

Repeat the treatment daily for 2 weeks.

For the second remedy you will need:

• 40 g nutshells;
• 300 ml water.

Boil the nutshells in the water for 20 minutes. After the mixture is cold enough, strain it.

Soak the toothbrush in it and brush your teeth for 5 minutes.

Repeat the treatment 3 times/day for 2 weeks and the tartar should be history.

(Source: timelessbeautytricks.com)

3 Simple Ways To Lose Weight From Thighs

Wearing tight jeans will define your shape but what if your thighs are protruding? Won’t that look odd when you hang out with friends? Well, you can’t avoid being conscious of the ‘extra’ fat.

Thigh weight is a cause of concern for many, especially women. Most American women have pear shaped bodies and often struggle to lose weight from their thighs. They end up feeling depressed when jeans/trousers fit them oddly. Wearing short dresses often becomes an embarrassing problem. And the resounding question is that tips to lose weight in your thighs?

Unfortunately, spot reduction is extremely difficult to achieve. But, as it is said “Where there’s a will, there’s a way”, with the right kind of attitude and dedication, you can make your way towards achieving those slim and toned thighs. All you need is to incorporate a few changes in your lifestyle to make it conducive for losing weight. These changes can be made by following the right type of diet and resorting to regular exercises that focus on your thighs.

(Source: juliannafitness)

Thunder Thighs No More: 58 Must-Try Toning Moves

If you’ve been aching for lean legs and toned inner thighs, this is for you. A collection of nearly 60 muscle-sculpting moves to work all areas of the thighs (and more!) will be more than enough to get you well on your way to those gorgeous gams you’ve been envisioning. Beginners should create a sequence of the moves below and complete three sets of 10-15 reps. Those at advanced levels should create a sequence of the moves below and complete each move as many times as possible for 60 seconds.

(Source: skinnymom)

Get rid of cellulite with cinnamon

There are many solutions and preparations that promise to beat cellulite, but among them seem the most effective natural remedies. In the list of best beat cellulite ingredients are: coffee, honey and cinnamon. It will propose a series of tips, tricks them say that will guarantee a key ally in your fight against cellulite and fat cells, some ideas that certainly will give more confidence to view results in fighting this skin condition. 

It may surprise you, but one of the most used spices in your pantry may be one of the starring role effectively cure cellulite. With a spoonful of honey can transform a banal little spice into a cure for cellulite. 

Cinnamon is recognized as a powerful antioxidant that has the ability to activate blood circulation, resulting uniformity of subcutaneous fat, but also stimulating and toning. To prepare remedy honey and cinnamon you need two tablespoons of honey and one teaspoon of cinnamon powder. Heat slowly add honey and cinnamon. Mix well until a paste result. Spread the slurry in areas affected by cellulite and pack up. Another remedy is also based on cinnamon. Here’s how to prepare: half a teaspoon of cinnamon with a teaspoon of honey. The resulting mixture pour it over a cup of warm water, and after 15 minutes a slip. You need to eat half of the resulting preparation in the morning and half in the evening for 2 weeks. You know what is the benefit in addition? You’ll notice as you start to fall if the number of kilograms! So cinnamon will have positive effects on your skin quality, and the whole silhouette. Therefore, try adding cinnamon in your diet every day accompanied by a salad, yogurt, fruit … you notice the pounds disappear, making you feel more energized you, refreshing and attractive.

(Source: beautyoftheskin.com)

10 Best Exercises For Best Butt in Just 3 Months

(Source: youbeauty.com)

The Secret to Flatter Abs & Smaller Waist

There is much more to getting a smaller waist and flat belly than doing 100 crunches a day. One area of your abs you might be neglecting is the Transversus Abdominis muscle, also known as the “corset muscle”. This is the muscle that tightens when you cough, sneeze, or laugh.

In addition to regular cardio and eating clean, working these deep abdominal muscles will help pull in your waistline like a natural corset and flatten your stomach. You will also notice that your posture will improve and your lower back strengthened.

(Source: thedumbbelle.com)

10 Core Exercises To Flatten Your Belly Quickly

Who doesn’t want a tight and toned core, and perhaps abs that pop? In addition to looking great, a strong core really cuts down on back soreness and aches and pains, so core training isn’t just vanity, it’s healthy!

Here are some of our favorite core-strengthening exercises to get you baring your belly and standing straighter than ever.

            

                                        10 Core Exercises To Flatten Your Belly Quickly