You Know That Water is Essential. Do You Know Why?

<div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRsNN6iwfQFHrVhElwZ83mCt618lTl8VOKekNLVGR_sNNEQxKN9GMPK3y0zkDm2oLMQ3h-5sikyAAagBM1qi5iCY3NDLOYLHNw1G-T5Qp4qXCbNGQ9EdQz5reBStw8GHrphox7hyORW_fe/s1600/drinkmorewater.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="a glass being filled with water drink more water " border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRsNN6iwfQFHrVhElwZ83mCt618lTl8VOKekNLVGR_sNNEQxKN9GMPK3y0zkDm2oLMQ3h-5sikyAAagBM1qi5iCY3NDLOYLHNw1G-T5Qp4qXCbNGQ9EdQz5reBStw8GHrphox7hyORW_fe/s1600/drinkmorewater.jpg" title="" /></a></div> <div class="separator" style="clear: both; text-align: center;"> <br /></div> <div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Water is essential to our health, and we all know that. We are constantly told to drink more water. “Drink more water” has become such a staple statement in our life that most of us don’t even understand why water is so important.</span></span></div> <b id="docs-internal-guid-e3f1569d-9820-c56b-71eb-518dabb7ed06" style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b> <br /> <div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Here are some reminders of what water does in our bodies to improve our health! It is a definite motivator to drink more water.</span></span></div> <b style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b> <br /> <ul style="margin-bottom: 0pt; margin-top: 0pt;"> <li dir="ltr" style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Water helps every single living cell in our bodies to effectively do its job! Water keeps our whole system organized, so everything runs smoothly.</span></span></div> </li> </ul> <b style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b> <br /> <ul style="margin-bottom: 0pt; margin-top: 0pt;"> <li dir="ltr" style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Water maintains healthy blood flow.</span></span></div> </li> </ul> <b style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b> <br /> <ul style="margin-bottom: 0pt; margin-top: 0pt;"> <li dir="ltr" style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">It helps regulate your body temperature when you’re sweating or if you’re shivering.</span></span></div> </li> </ul> <b style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b> <br /> <ul style="margin-bottom: 0pt; margin-top: 0pt;"> <li dir="ltr" style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">It lubricates your joints. If you’re feeling achy without much of an explanation, it’s possible that you may simply be dehydrated! Listen to your body and drink more water.</span></span></div> </li> </ul> <b style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b> <br /> <ul style="margin-bottom: 0pt; margin-top: 0pt;"> <li dir="ltr" style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Water aids in healthy digestion. Healthy digestion is important for your overall health. It ensures that you are getting rid of unhealthy toxins and thriving on healthy nutrients in your body.</span></span></div> </li> </ul> <b style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b> <br /> <ul style="margin-bottom: 0pt; margin-top: 0pt;"> <li dir="ltr" style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Water hydrates and nourishes the skin to improve texture and appearance. We all want that!</span></span></div> </li> </ul> <span style="color: #444444; font-family: Verdana, sans-serif;"><br /><span style="font-size: 14.6666666666667px; vertical-align: baseline; white-space: pre-wrap;">The command “drink more water,” makes a lot more sense now! It’s essential to every aspect of our being. Try switching out your sugary beverages for water. You can add different fruits to spruce up the flavor too! If you are eating well, you’re likely getting 20% of your water intake from food, which is great! Keep doing that. Ultimately, drink more water. You’ll notice a difference in how you feel and how your skin looks!</span></span>

You Know That Water is Essential. Do You Know Why?

2:31 PM

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Water is essential to our health, and we all know that. We are constantly told to drink more water. “Drink more water” has become such a staple statement in our life that most of us don’t even understand why water is so important. Here are some reminders of what water does in our bodies to improve our health! It is a definite motivator t

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Daily Habits of Fit People

<div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWBoWMipEwmDwJG19YYgIx8rm17V5QbTxBetReZhVjtKV1DOirsmYAfdgTz35HdfzqapKX6CwiGO9MZJD2ubwc3S9899vh-ziXEPjlUwjaezvUtv9JY4tLNuh_MglCnY0aXlH822PsNoAu/s1600/daily+habits+BLOG.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Daily habits of fit people who like to jump." border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWBoWMipEwmDwJG19YYgIx8rm17V5QbTxBetReZhVjtKV1DOirsmYAfdgTz35HdfzqapKX6CwiGO9MZJD2ubwc3S9899vh-ziXEPjlUwjaezvUtv9JY4tLNuh_MglCnY0aXlH822PsNoAu/s1600/daily+habits+BLOG.jpg" title="" /></a></div> <div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">The daily habits of fit people are an important part of a healthy lifestyle. There isn’t one big secret to staying fit; there are just lots of little ones that are called daily habits! Many of the daily habits of fit people come from the things that they love and make a priority. Start loving the same things and you’ll be on your way to creating daily habits that will keep you fit, healthy, and happy. </span></span></div> <b id="docs-internal-guid-7983ea00-6d0e-cac8-d5f9-1c698f25fc98" style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b> <br /> <div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;"><b>Love exercise.</b> This doesn’t mean you have to love running or lifting weights, it means you should find something that you love that is also exercise. For some people, that is running or lifting weights. For others, it could be yoga, biking, hiking, etc. Fit people see opportunities for exercise in daily activities and are always challenging themselves. They will often choose to walk instead of hailing a cab, use the stairs instead of the elevator, and throw down a few extra push ups every once in awhile.</span></span></div> <b style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b> <br /> <div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;"><b>Love food.</b> Fit people love the food they eat. They learn to appreciate their food as fuel and figure out the foods that will energize and satisfy them. Fit people LOVE breakfast and won’t skip meals. They make their own food so that they know what they are putting in their bodies. Fit people will most likely avoid sugar as part of their daily habits because of the way it makes their bodies feel. They also love to be creative by experimenting with healthy foods and spices.</span></span></div> <b style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b> <br /> <div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;"><b>Love your body.</b> Fit people have healthy, daily habits because they love their body and want to treat it right. They listen to their body to learn when it’s time to eat, when it’s time exercise, and when it’s time to rest. They don’t wait for an occasion to start committing to health; they do it every day.</span></span></div> <b style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b> <br /> <div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;"><b>Love treats.</b> Fit people love to treat themselves. They’ll find healthy ways to indulge in things that make them feel great. A massage, a dark chocolate snack, a new hot pink sports bra, there are so many fun and healthy ways to indulge! Sometimes, an extra long nap is just the ticket for a healthy afternoon. The daily habits of fit people absolutely involve finding ways to treat themselves.</span></span></div> <span style="color: #444444; font-family: Verdana, sans-serif;"><br /><span style="font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">Do you have any daily habits that have helped you with a healthier lifestyle? The </span><a href="http://www.afitnurse.com/p/become-a.html" style="text-decoration: none;"><span style="font-size: 15px; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Beachbody team</span></a><span style="font-size: 15px; vertical-align: baseline; white-space: pre-wrap;"> is always here to support each other, so share away! If you’d like to work on your daily habits and join the Beachbody team, </span><a href="http://www.afitnurse.com/p/schedule-appointment-to-chat-with-me.html" style="text-decoration: none;"><span style="font-size: 15px; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">let me know</span></a><span style="font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">!</span></span>

Daily Habits of Fit People

12:44 PM

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The daily habits of fit people are an important part of a healthy lifestyle. There isn’t one big secret to staying fit; there are just lots of little ones that are called daily habits! Many of the daily habits of fit people come from the things that they love and make a priority. Start loving the same things and you’ll be on your way to

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Motivational Tips For Morning Workouts

<div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvmWUypWh6HRwOQpbk-n_TRCouaFozCiySchkJVLZuee4IYeSoMmgOyRF7ZWpIatVBut3Gjm8OcDY25DoJ9V6yS2P3Q8LcgRp0vtv19Gf-m3VK68ya_JCbswLsgmbc_1_-9C2bkowIP7P_/s1600/Morning_Workouts.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Weights for morning workouts on a blue mat with an alarm clock." border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvmWUypWh6HRwOQpbk-n_TRCouaFozCiySchkJVLZuee4IYeSoMmgOyRF7ZWpIatVBut3Gjm8OcDY25DoJ9V6yS2P3Q8LcgRp0vtv19Gf-m3VK68ya_JCbswLsgmbc_1_-9C2bkowIP7P_/s1600/Morning_Workouts.png" title="" /></a></div> <div class="separator" style="clear: both; text-align: center;"> <br /></div> <div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Morning workouts are an awesome way to get your day started and focused on health! But it doesn’t always seem so great when you are snuggled in your bed and sleeping peacefully. So, how do you get motivated for morning workouts? I’ll share a few secrets to get you started. ;)</span></span></div> <b id="docs-internal-guid-baf26d3e-ecd9-64ec-60f2-177047ccccbd" style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b> <br /> <div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b><span style="color: #444444; font-family: Verdana, sans-serif;">Tips for Morning Workouts</span></b></span></div> <b style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b> <br /> <div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"> <span style="color: #444444; font-family: Verdana, sans-serif;"><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Be Prepared</span><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. Before you go to bed, get everything ready for your morning workout. Set out your workout clothes, pack your gym bag, and have a </span><a href="http://www.afitnurse.com/2015/04/power-breakfast-energy-for-your-morning.html" style="text-decoration: none;"><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">power breakfast</span></a><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> ready. Not only does this make it easier for you, it may also help you feel more inclined to actually get out of bed since you spent the time getting ready the night before. </span></span></div> <b style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b> <br /> <div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"> <span style="color: #444444; font-family: Verdana, sans-serif;"><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Set Your Alarm</span><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. When you are going to wake up for morning workouts, set your alarm and place it across the room where you will have to get out of bed to turn it off. You could even set it to play some motivational workout music to try to get you mentally ready right away.</span></span></div> <b style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b> <br /> <div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"> <span style="color: #444444; font-family: Verdana, sans-serif;"><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Brush Your Teeth.</span><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> After you wake up, brush your teeth right away to prepare for morning workouts. The burst of mint will help wake up your senses, so you start to build energy right away. </span></span></div> <b style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b> <br /> <div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"> <span style="color: #444444; font-family: Verdana, sans-serif;"><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Make Friends.</span><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> Find a friend who will join you for morning workouts so that you have someone to keep you accountable. If you can’t find anyone who can work with your schedule, find a personal trainer and schedule early morning appointments.</span></span></div> <b style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b> <br /> <div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"> <span style="color: #444444; font-family: Verdana, sans-serif;"><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Set a Goal.</span><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> Write down your goals for early morning workouts. Do you want to get up at 6am three times a week? Make a schedule and then reward yourself when you follow through!</span></span></div> <b style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b> <br /> <div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"> <span style="color: #444444; font-family: Verdana, sans-serif;"><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Spread the Word.</span><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> Make sure at least a couple people know that you plan on doing some morning workouts. That way, you know you actually have to do the workout or answer to them. Another form of accountability is always helpful!</span></span></div> <b style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b> <br /> <div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"> <span style="color: #444444; font-family: Verdana, sans-serif;"><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Get enough sleep</span><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. Be sure to get enough sleep before your morning workouts, so you feel refreshed and energized during and after the workout. Sleep is important, and not getting enough of it can have an adverse effect on the whole day.</span></span></div> <b style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b> <br /> <div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"> <span style="color: #444444; font-family: Verdana, sans-serif;"><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Keep it Up.</span><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> If you’re not used to morning workouts, it could be difficult at first. Keep it up! Your body will eventually get used to it and it will become easier the more you do it. Persistence will definitely pay off!</span></span></div> <span style="color: #444444; font-family: Verdana, sans-serif;"><br /><span style="font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">Are you trying to get motivated for morning workouts? Joining a team of </span><a href="http://www.afitnurse.com/p/become-a.html" style="text-decoration: none;"><span style="font-size: 15px; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Beachbody</span></a><span style="font-size: 15px; vertical-align: baseline; white-space: pre-wrap;"> professionals is another great way to start! I’d love to </span><a href="http://www.afitnurse.com/p/schedule-appointment-to-chat-with-me.html" style="text-decoration: none;"><span style="font-size: 15px; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">set up a meeting</span></a><span style="font-size: 15px; vertical-align: baseline; white-space: pre-wrap;"> with you to discuss how we can work together to help you towards your fitness goals. Cheers!</span></span>

Motivational Tips For Morning Workouts

3:14 PM

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Morning workouts are an awesome way to get your day started and focused on health! But it doesn’t always seem so great when you are snuggled in your bed and sleeping peacefully. So, how do you get motivated for morning workouts? I’ll share a few secrets to get you started. ;) Tips for Morning Workouts Be Prepared. Before you go to bed, g

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How to Choose Your Yoga Style

<div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEihyphenhyphen_WnzopRoJ6F9Y5JNiiCCDJ_fg3Un7TVN6PS1fZ7a3z6UpguLXgxbEfTWOi_7dqf49jApomqYyntaXGkFsaz-y9l6qnYqD0dth35iwxrXl_qIpYaPObsJQBk8NM2jE8ywucXvluQwu/s1600/Yoga_Style.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Rolled yoga style mats in the grass." border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEihyphenhyphen_WnzopRoJ6F9Y5JNiiCCDJ_fg3Un7TVN6PS1fZ7a3z6UpguLXgxbEfTWOi_7dqf49jApomqYyntaXGkFsaz-y9l6qnYqD0dth35iwxrXl_qIpYaPObsJQBk8NM2jE8ywucXvluQwu/s1600/Yoga_Style.png" title="Yoga Style Mats" /></a></div> <div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">What’s your favorite yoga style? Maybe you’ve never tried yoga, and you aren’t really sure what type would be best for you. Yoga is an awesome way to stretch, breath, and in some cases, build strength. There are many different types of yoga style, each with its own unique focus. Here are a few of them:</span></span></div> <b id="docs-internal-guid-b7a0f418-7632-f9a9-8e28-d273430685d1" style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b> <br /> <div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Hatha </span></span></div> <div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">The Hatha yoga style incorporates body postures, breathing, and meditation. The movements are slower-paced and often include exercises that focus on breathing and meditation. This is a good yoga style for beginners.</span></span></div> <b style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b> <br /> <div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Vinyasa</span></span></div> <div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">The focus of the Vinyasa practice is fluid movements between poses. Breathing should keep in time with each movement. Routines are often different, so you typically won’t be doing the same exact thing with each class. This yoga style can vary in difficulty, but it’s good for those who want to get a regular workout in through yoga.</span></span></div> <b style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b> <br /> <div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Bikram</span></span></div> <div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Warning: you will get SWEATY if you do Bikram, as it is a form of hot yoga. The room for this yoga style is over 100 degrees Fahrenheit and with 40% humidity. This is a great practice for healthy people who would like to detoxify or lose weight. Just make sure to check in with a doctor first, since it is an intense form of yoga that should only be done by people without heart problems or who don’t react adversely to extreme heat.</span></span></div> <b style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b> <br /> <div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Iyengar</span></span></div> <div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Props like blocks, straps, chairs, boards, and walls are used in Iyengar yoga. The focus is on correct alignment with this yoga style. This slow, balanced practice is great for those who might have an injury or chronic condition, which causes their body misalignment. Advanced yogis can do this practice to work on strength and alignment, and beginners can use it to help understand basic poses.</span></span></div> <b style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b> <br /> <div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Ashtanga</span></span></div> <div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">This type of yoga is a bit more vigorous and focuses on synchronizing movement with your breath, as you go through size pose sequences. Ashtanga is more demanding because of its fast-paced nature, so only try this if you are beyond the beginner stage. </span></span></div> <b style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b> <br /> <div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Yin </span></span></div> <div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">This yoga style focuses more on the meditation. The poses are held for a very long time, sometimes even up to 20 minutes. Postures in this practice target the connective tissues in the body. This is a good yoga style for those are looking for inner peace or who need to release tension.</span></span></div> <b style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b> <br /> <div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">PiYo</span></span></div> <div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"> <span style="color: #444444; font-family: Verdana, sans-serif;"><a href="http://www.beachbody.com/product/fitness_programs/piyo-workout.do" style="text-decoration: none;"><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">PiYo</span></a><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> is an amazing Beachbody program that brings the benefits of pilates and yoga together into one great workout. These workouts are customizable, so they are perfect for the beginner or more advanced yogi who wants to work out consistently. The best part? You can do these workouts from the comfort of your home.</span></span></div> <b style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b> <br /> <div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">I hope this look into the various types of yoga practices out there has helped you decide which yoga style is best for you. Let me know if you have any questions about yoga style or fitness routines, as I am happy to help you out! </span></span></div> <br />

How to Choose Your Yoga Style

2:22 PM

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What’s your favorite yoga style? Maybe you’ve never tried yoga, and you aren’t really sure what type would be best for you. Yoga is an awesome way to stretch, breath, and in some cases, build strength. There are many different types of yoga style, each with its own unique focus. Here are a few of them: Hatha The Hatha yoga style incorpo

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The Significant Benefits of Good Posture

<div class="separator" style="clear: both; text-align: center;"> </div> <div dir="ltr" style="line-height: 1; margin-bottom: 4pt; margin-top: 4pt;"> <span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444;">Okay, so I had no idea that the benefits of good posture were so important! I had my first visit with a chiropractor last month and was fascinated by the exam. I am in too all kinds of alternative and holistic medicine. The more that I learn the more that I want to fuel by body with the most nutrient dense foods possible. I know it’s healthy to have good posture, but all the amazing things that it helps your body with is pretty cool. So naturally, I wanted to share them with you. </span></span><br /> <span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444;"><br /></span></span> <span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444;"><br /></span></span> <span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444;"><br /></span></span> <span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444;"><br /></span></span> <span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444;"><br /></span></span> <br /> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiw-tD_iEKn17ho48C01edW0hE3GBm9LBPGB2oCj99Js8oNdIyZe2w-xjX2w_Jr8RP4TG8zTJdG6ecff3AGaNwf4Mi2X1YTytGmnrSemA2LbHdqsg_hBUEcMXFOmXAF40KZUJ6mXOSI-jNX/s1600/10893371_10102646561691021_734141035_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiw-tD_iEKn17ho48C01edW0hE3GBm9LBPGB2oCj99Js8oNdIyZe2w-xjX2w_Jr8RP4TG8zTJdG6ecff3AGaNwf4Mi2X1YTytGmnrSemA2LbHdqsg_hBUEcMXFOmXAF40KZUJ6mXOSI-jNX/s1600/10893371_10102646561691021_734141035_n.jpg" width="266" /></a></div> <div class="separator" style="clear: both; text-align: center;"> <br /></div> <span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444;"><br /></span></span></div> <b id="docs-internal-guid-f236279c-0926-3cb7-5038-f1b6bc265357" style="font-weight: normal;"><span style="color: #444444;"><br /></span></b> <br /> <div dir="ltr" style="line-height: 1; margin-bottom: 4pt; margin-top: 4pt;"> <span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444;">The Benefits of Good Posture:</span></span></div> <b style="font-weight: normal;"><span style="color: #444444;"><br /></span></b> <br /> <ul style="margin-bottom: 0pt; margin-top: 0pt;"> <li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1; margin-bottom: 4pt; margin-top: 4pt;"> <span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444;">Aids Breathing. When you are hunched over, your chest cavity gets compressed so there isn’t very much room to let air through for breathing. So, one of the benefits of having good posture is that it allows your body the space to take in big, deep breaths for the oxygen you rely on.</span></span></div> </li> </ul> <b style="font-weight: normal;"><span style="color: #444444;"><br /></span></b> <br /> <ul style="margin-bottom: 0pt; margin-top: 0pt;"> <li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1; margin-bottom: 4pt; margin-top: 4pt;"> <span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444;">Supports the Brain. Proper posture can actually help you concentrate better too! Your brain depends on oxygen to get used, so if you’re taking in more air (as mentioned above), your brain is actually able to function better and work more clearly. This is one of the benefits of good posture I don’t want to miss out on!</span></span></div> </li> </ul> <b style="font-weight: normal;"><span style="color: #444444;"><br /></span></b> <br /> <ul style="margin-bottom: 0pt; margin-top: 0pt;"> <li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1; margin-bottom: 4pt; margin-top: 4pt;"> <span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444;">Prevents Health Complications. When your body is aligned, it means that all the other bones and muscles in your body have the proper space to work well. Because of this, you can decrease the risk of slipped discs, back aches, neck problems and headaches with the benefits of good posture. Plus, it allows for healthy blood circulation to keep all the functions in your body strong and healthy.</span></span></div> </li> </ul> <b style="font-weight: normal;"><span style="color: #444444;"><br /></span></b> <br /> <ul style="margin-bottom: 0pt; margin-top: 0pt;"> <li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1; margin-bottom: 4pt; margin-top: 4pt;"> <span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444;">Image Health. The benefits of good posture also extends to our appearance. Standing straight and tall helps you appear more confident, taller, thinner, and stronger. If you don’t believe me, take a look in the mirror and see the difference between when you hunch and when you stand up straight and tall.</span></span></div> </li> </ul> <b style="font-weight: normal;"><span style="color: #444444;"><br /></span></b> <br /> <ul style="margin-bottom: 0pt; margin-top: 0pt;"> <li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1; margin-bottom: 4pt; margin-top: 4pt;"> <span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444;">Promotes Healthy Functions. When you’re experiencing the health benefits of good posture, your bones and joints are in the correct alignment for your muscles to be used properly. So, your muscles don’t use up as much energy with proper posture because they are working efficiently.</span></span></div> </li> </ul> <div> <span style="color: #444444; font-family: Arial;"><span style="font-size: 15px; line-height: 15px; white-space: pre-wrap;"><br /></span></span></div> <br /> <div dir="ltr" style="line-height: 1; margin-bottom: 4pt; margin-top: 4pt;"> <span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444;">Being able to experience the benefits of good posture is absolutely worth the extra effort of being attentive to how you sit, stand, run, or do anything really. It can be a simple change, or a more complicated one if you have already let your posture slip. If you are unsure about what kind of posture health you are in, visit a health professional to get an x-ray and advice for a healthy spine.</span></span><br /> <span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444;"><br /></span></span> </div> <div> <span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br /></span></div>

The Significant Benefits of Good Posture

6:30 AM

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Okay, so I had no idea that the benefits of good posture were so important! I had my first visit with a chiropractor last month and was fascinated by the exam. I am in too all kinds of alternative and holistic medicine. The more that I learn the more that I want to fuel by body with the most nutrient dense foods possible. I know it’s hea

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Nutrition pre and post workout

<div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2-ibd8YqY04aMH4Nmz-hCXeEVJqy-YIygnlbNsGIZq3WtHtj4z9DGudnv2JPYZDMw9kV0Hjogh3YbpnZaE-gfUdMLT3aQpNjL3TXLC5xuAukRgLixJivTLti-BNscuzxhoBH5UoO86oRv/s1600/bg-fitness.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2-ibd8YqY04aMH4Nmz-hCXeEVJqy-YIygnlbNsGIZq3WtHtj4z9DGudnv2JPYZDMw9kV0Hjogh3YbpnZaE-gfUdMLT3aQpNjL3TXLC5xuAukRgLixJivTLti-BNscuzxhoBH5UoO86oRv/s400/bg-fitness.jpg" /></a></div> <br /> Want results? Food will give them.<br /> <br /> People who work out regularly and want clear results have to focus on their pre -and post-workout meals. This food intake within the windows before or after your workout will help you succeed and get results faster and in a healthy way. Starving is never an option! You can’t build a body this way, you’ll only break it down resulting in health issues like hormonal issues or osteoporosis, ect. So.. food is your friend when you are trying to lose weight, gain muscle, lose fat or strengthening your bones and joints.<br /> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiM9PV2YvJdhApjUFCtpeubOklFgNXDy7o-2-vlR0lxNQHU4cT7yHksUXmDiSPwyNdEQxXIJ7trYcDQ400JV_2uzAiyHec6NgcPdgyBbQWGoN2XyDbfFIiQ5t-YLKrdbpKxbYcc4db76NI9/s1600/food.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiM9PV2YvJdhApjUFCtpeubOklFgNXDy7o-2-vlR0lxNQHU4cT7yHksUXmDiSPwyNdEQxXIJ7trYcDQ400JV_2uzAiyHec6NgcPdgyBbQWGoN2XyDbfFIiQ5t-YLKrdbpKxbYcc4db76NI9/s320/food.jpg" width="320" /></a></div> <br /> The reasons why you need a before and after workout meal is crucial for two basic reasons:<br /> <br /> - What you eat before a workout is needed to fuel your body, so it has enough energy to give you your maximal performance during the workout. If your body lacks fuel, you’ll feel the lack of energy after a few reps. Followed by feeling very faint, dizzy or nauseous. This can lead to bad form, injury and fainting or throwing up. As you might guess: this won’t benefit your progress in any way. So, eat well before a workout and harvest those results. (This meal is called the pre-workout meal.) <br /> <br /> - What you eat after a workout is needed to help your body to regenerate. The body needs to recover after every workout. It needs fuel to feed the muscles, the nervous-system, to stabilize your entire body after such an intense ride. It needs food to underline the workout you’ve just done and to feel fabulous and awesome without feeling fatigued, incredibly sore or too malnourished that you might increase your risk for injury in the future. (This meal is called the post-workout meal.)<br /> <br /> People often get confused by all the information about pre -and post workout meals if you start googling it. You see a lot of science stuff fly by, time frames, you get several amino-acids supplements tossed towards you, you’ll suddenly have to take out a scale, but fear not! All you need is carbs and protein. No need to over complicate stuff. Healthy carbs & healthy protein. <br /> <br /> Pre Workout Meal:<br /> This meal is the last thing you will eat before your workout. It will help your body to kick ass.<br /> <br /> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLM6gABeNb-89ze6n28aRTJVlxkIGUun_aws1o08sJfWsM6c3zJi2AppASyRLKsWEeJ6VDat1mjkN35z9pEazF_uaUpKqBQtKOx66-MEAtBMmfQxQm1R5_WrwDwTy452iNtkItwgpMJTOI/s1600/oatswithstraw.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLM6gABeNb-89ze6n28aRTJVlxkIGUun_aws1o08sJfWsM6c3zJi2AppASyRLKsWEeJ6VDat1mjkN35z9pEazF_uaUpKqBQtKOx66-MEAtBMmfQxQm1R5_WrwDwTy452iNtkItwgpMJTOI/s320/oatswithstraw.jpg" width="320" /></a></div> <br /> <br /> 1-2 hours before a workout: Protein and carbs. <br /> Protein: chicken, beef, eggs, fish, tofu, tempeh, nuts, hemp, ect.<br /> Carbs: veggies, brown rice, wild rice, bulgur, quinoa, oats, sweet potatoes, whole wheat sandwich, ect.<br /> <br /> Adding a little healthy fat is no problem, but don’t make it too much, since it can be hard to digest within an hour by some people.<br /> <br /> <br /> <br /> <br /> <br /> <br /> <br /> 30 min before a workout: Have a liquid or easily digested meal. <br /> <br /> Like a protein shake or a sports optimizer shake, a small salad or fruit with a low glycemic index, like bananas, oranges, apples, grapes, seasonal berries, tomatoes, mangoes, a pear or pineapple. <br /> <br /> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWi1eeHfjlYvXRB8AHgWIGfIxYB4wFFqiZ1WFHT7fI_ojPRfmR9pP2rwJvCKavVaHuSDZkmwSdtJr8A78wzl6C7LXeSgIggDqjGVw42X1lOZZ-QCNM7uMoonX9DJ7JVmuisIh7GPSuts2V/s1600/proteinpowder.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a> </div> <br /> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpmy9EPE19JTvsNOOxbtrKzXIflv-OOE2GQ38xfuGueSaylqMhks2gU3aDznX1UbP-6xJz4XuNENpDZANZmSDmMBOP1ZDnTujji2F8yNATIopGNUmFoZa8vAhTm8m9TJS2VQt5A-E6c0eY/s1600/fruits-food_00254256.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpmy9EPE19JTvsNOOxbtrKzXIflv-OOE2GQ38xfuGueSaylqMhks2gU3aDznX1UbP-6xJz4XuNENpDZANZmSDmMBOP1ZDnTujji2F8yNATIopGNUmFoZa8vAhTm8m9TJS2VQt5A-E6c0eY/s320/fruits-food_00254256.jpg" width="320" /></a></div> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0BtdLvoZOxbC8UtxUG0NMIx0acHTONV3p_jzEqwice9oTxHMuZl6-8Lds3PFfZuplw0N9dsCniySgz42zkILnWZBAJ-nrpl8QchsodssmhwqLSR3RK8O6UzNwV-yCJywP5fiw0qs0CONA/s1600/proteinnutella.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a> </div> <br /> If you’re doing a tough and long workout, or are having a competition, keep some extra food near you to fuel you and give some extra nutrition when needed. I would recommend a banana, dates, an apple or grapes. It will help you optimize your workout, so you won’t meet the ‘man with the hammer’ mid session. <br /> <br /> Little boost before your workout: black coffee, green tea or kombucha. <br /> <br /> Post Workout Meal:<br /> <br /> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEWzGxWfWOKMsTYI8IRO1yfPKe-YmGWRfO9K8DdkUjeUSRXL2FvnZgzRllOBXl-WziEb-1oLsswuQhvegz1_AQv-2sIV64FvuKaQ_l22LcxuCLluNjvL8750jfcmCNP0Kfst_jEaNGpVEw/s1600/shakeologythirstythurs.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEWzGxWfWOKMsTYI8IRO1yfPKe-YmGWRfO9K8DdkUjeUSRXL2FvnZgzRllOBXl-WziEb-1oLsswuQhvegz1_AQv-2sIV64FvuKaQ_l22LcxuCLluNjvL8750jfcmCNP0Kfst_jEaNGpVEw/s320/shakeologythirstythurs.jpg" width="261" /></a>The post workout meal is the first meal you will eat after your workout within a 60 minute time frame, preferably within 30 minutes. <br /> <br /> Within 30 min after the workout:<br /> <br />  Drink a protein shake. Your body needs to replenish as soon as possible, yet eating solid, whole foods now can be quite demanding on your body in this phase, so liquid food will be better. Your other post workout meal will follow 30/60 minutes later, giving you also enough time to cook. So, for now: fuel that body with a shake. Or! Eat some yogurt with banana: easy digestible and they are a match made in heaven: together they maximize the absorption of muscle repairing glucose and amino-acids.<br /> <br /> <br /> <br /> <br /> <br /> My favorite post workout meal <a href="http://myshakeology.com/alyssaschomaker" target="_blank">Shakeology</a> contains just the right balance of protein, carbs, and superfoods to nourish my body!<br /> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJb5juhHCcb4f2stRZhIXd-rnv6TEhcmSzf5OG6d_TQutjEVHzjWSYpZMXjypXNUH7nS0IZAS5U5vQxAZ1D_tAdUNmN-EWxEwykFOrOOyq9Ug1TMenBkyutr3FkwmtS56z_hhk8QNqqu_r/s1600/shakeologyheartcollage1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a> </div> <br /> <br /> <br /> 60 min after a workout:<br /> <br />  Eat a solid meal containing protein and carbs (yes, again!) You can add fat, that’s no problem as long as you eat the recommended protein and carbs.<br /> <br /> Protein: beef, chicken, fish, eggs, bacon, Greek yogurt, tofu, seitan, tempeh, legumes, dark greens, lentils, chickpeas, nuts, cheese, hemp, ect.<br /> <br /> Carbs: brown rice, quinoa, (sweet) potatoes, wild rice, couscous, bulgur, pasta, veggies, whole wheat sandwich, ect. <br /> <br /> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgiQvuf-bhI4brSyYxXvbZ8CBG9JJC6nzUK5V9kLlu59BZgLv8i0esLNcjuHTBoPMERWn10hQ3ojdyoCmKUmXe6xJ-Q7ccIxVkn2AbW1AMyYCsOkcJzYV5h8YDlfWSza8E5X0yH3W2pLp3C/s1600/iphonepics7913+600.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgiQvuf-bhI4brSyYxXvbZ8CBG9JJC6nzUK5V9kLlu59BZgLv8i0esLNcjuHTBoPMERWn10hQ3ojdyoCmKUmXe6xJ-Q7ccIxVkn2AbW1AMyYCsOkcJzYV5h8YDlfWSza8E5X0yH3W2pLp3C/s320/iphonepics7913+600.JPG" width="320" /></a></div> So Basicly:<br /> Pre-workout meals are the architects of your body, while the post workout meals are the construction workers. They have to work together and communicate to end up with a sculpture of a temple that’s called your rocking body.<br /> <br /> Ps; Don’t forget to drink enough water before, during and after your workout

Nutrition pre and post workout

3:05 PM

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Want results? Food will give them. People who work out regularly and want clear results have to focus on their pre -and post-workout meals. This food intake within the windows before or after your workout will help you succeed and get results faster and in a healthy way. Starving is never an option! You can’t build a body this way, you’l

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Stripped down meal plan

<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0KVClUPN9cxHZo85XaKUpvIi9NWd0V8ky3yh49DFnAK3z6coNn0JUcT5AGUaISSh6ppkklM_enqyJBjsS0BqAWvhlCoUZcy10XZQ6hk8GJCUyyMHGKxeIRwDweQCTv6knWBWJvgnO6Vw_/s1600/summer1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a> </div><br> <br> <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRQsGnrN6_sb2Yj6gMMyFrASVOUQ9jC7CPJHNm8kYTij_j3p-IfU_VtM7fODuTuJ7iCF_25Le2In4Aj5RQ7KMK2QTTFLpSN20oSg5QigHN0Kg2HadmTa34zOsmwIxDKLMafRBPQs7XxZJj/s1600/summer8.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="291" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRQsGnrN6_sb2Yj6gMMyFrASVOUQ9jC7CPJHNm8kYTij_j3p-IfU_VtM7fODuTuJ7iCF_25Le2In4Aj5RQ7KMK2QTTFLpSN20oSg5QigHN0Kg2HadmTa34zOsmwIxDKLMafRBPQs7XxZJj/s400/summer8.jpg" width="400"></a></div><br> The sun is beating down and many of you are probably pulling out those summer clothes. Hopefully you did your homework over the past couple months and are ready to hit the Beach and pools running. However, sometimes are BEST efforts can give sub par results. If you have hit a plateau, need to lose the last 10 pounds, or want a special program to get you looking your best for a upcoming wedding or event then I have an OPTION for you. The  group that I am starting this month is exactly what I did last year to get into the VERY BEST shape of my life!  Everyone should feel their best whether it's vacation season or porchville for you this summer!<br> <br> <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6Z84QyuqJkcmhZnainGd3L0VitB0FBxz75JJg7r1FVHsmJI6AkGhLuSUyXdSqTGsT_e-Lch4MYYZWeyLSvnZcfCsX3EtgP25O1JJ6IX9-uvxbTHHhiR1p9DvlFDIGF69S6qgQpC15L5dm/s1600/Summer_diet_h_633_451.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="227" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6Z84QyuqJkcmhZnainGd3L0VitB0FBxz75JJg7r1FVHsmJI6AkGhLuSUyXdSqTGsT_e-Lch4MYYZWeyLSvnZcfCsX3EtgP25O1JJ6IX9-uvxbTHHhiR1p9DvlFDIGF69S6qgQpC15L5dm/s320/Summer_diet_h_633_451.jpg" width="320"></a></div><h3>On <b>May 20th and June 3rd I will be kicking off a 30 Day Shakeology and Clean Eating Stripped Group.</b>  </h3>This group will run for just that, 30 days!  It is a closed online support group where I will help you develop reachable health and fitness goals for yourself.  We will start out with a week of planning and preparation.  We will discuss using food as fuel, pairing lean proteins with complex carbs to give you energy all day long and discuss the importance of making healthy eating a lifestyle and not a crash diet!<br> <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqLnbY32HHoISan3jd-d0piaANHko_SkrAVXqfUsjuoydGk9DEkjiGyNPmCcaGoKXRCK-UYHheHZxgUEXSYAHGACkCP8z0GT2wES4v0G1zF_xkiYHBZzN7joRccoLhYOEXpJNMeZSHsbAq/s1600/summer7.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqLnbY32HHoISan3jd-d0piaANHko_SkrAVXqfUsjuoydGk9DEkjiGyNPmCcaGoKXRCK-UYHheHZxgUEXSYAHGACkCP8z0GT2wES4v0G1zF_xkiYHBZzN7joRccoLhYOEXpJNMeZSHsbAq/s320/summer7.jpg" width="320"></a></div><br>  The point of this 30 day program is to teach you how to strip it down so that you can break a weight loss plateau, trim any excess fat and look your best in 30 days.  This program in conjunction with Shakeology and regular exercise will give you the best bang for your buck!!!  I have done it and I know it works!!<br> <br> <br> <div class="separator" style="clear: both; text-align: center;"><a href="mailto:schomakeralyssa@gmail.com" target="_blank"><img border="0" height="107" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixhq3iJ6zWOhyHyk5Ci01r_TC7rXbOVNM5eoLGlyVKn34Im7ntJOfdizpskR2QkfrpNK9YtDKws07uF6YAuhhAQ6ix96crspZuLCUIWQq3lwYxuojuqdd9SmkJC0SFju7Ldp1SGG6hJKg/s320/take-the-beachbody-challenge.png" width="320"></a> </div><br> <h3 class="separator" style="clear: both; text-align: center;">Yes, but what does the challenge entail? </h3><br> <ol><li> You must be a member of my Teambeachbody Site.  You can do that clicking <a href="http://teambeachbody.com/alyssaschomaker" target="_blank">HERE</a>  and creating a user name and password.  Then I will contact you to start the process of choosing the right program to meet your needs and answer any questions that you may have about the challenge group. <br> </li><li>Then, together we will pick a discuss your current fitness goals. <b>Note:  Choosing a Beachbody workout is optional for this challenge. Although, I encourage all participants to workout with one of the many Beachbody workouts, it's summer!  I know that many of you may be getting your workouts out of doors!</b><br> </li><li>You commit to replacing 1-2 meals a day with <span style="color: #2187bb;"><a href="http://myshakeology.com/alyssaschomaker" target="_blank">SHAKEOLOGY</a></span> for the duration of the group.  I require shakeology because it is one meal that you don't have to worry about.  It's the one thing that is going to give you the energy to give your workouts your all, curb your cravings, control your hunger and boost your immune system and keep you the healthiest that you have ever been.  If you choose to discontinue Shakeology after the Challenge that is perfectly fine with me!  But it definitely was the missing piece when I was stripping it down.  Remember, cutting calories usually meals cutting nutrients:  this is exactly why diets don't work!<br> </li><li>You are an active participant in the challenge group.  This means that you log into the closed facebook support group at least once a day to see the daily post and to also post your daily check in.<br> </li><li>You can request to join the challenge group <a href="mailto:schomakeralyssa@gmail.com" target="_blank">HERE</a>  I would be happy to answer any questions you have.  </li><br> <br> <br> <br> </ol><br> <br> <div style="clear: both; text-align: center;">It's only a 30 day commitment and there is a money back guarantee.  I promise you will be changed forever!!</div><br> <div style="clear: both; text-align: center;"></div><br> <div style="clear: both; text-align: center;"><b><span style="color: cyan; font-size: small;">So are you interested in joining the group?  What do you need to do?</span></b></div><br> <div style="clear: both; text-align: center;"><b><span style="color: cyan; font-size: small;"> </span></b></div><br> <div style="clear: both; text-align: center;">1.  Go to <a href="http://www.beachbodycoach.com/alyssaschomaker" target="_blank">HERE</a><span style="color: #2187bb;"> </span>and sign up for a free account.</div><br> <div class="separator" style="clear: both; text-align: center;"><a href="http://www.beachbodycoach.com/alyssaschomaker" target="_blank"><img border="0" height="242" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4PWmh-Ecrd-DhKChuY7v_oKSJQBW8ZVGuqYnhiVGEtzzefj9KZLaFO_HD9ocDIQgGssVnimDBdr1Xc9keoIcp-Oi03PYb22_MSd4Vqtn-w5rGiGKWjGos7zve4S54v7n7ZisZDBD1b2k/s320/Johnny-Karstadt-Beachbody-Make-me-your-coach-button.png" width="320"></a></div><br> <div style="clear: both; text-align: center;"> </div><br> <div style="clear: both; text-align: center;"> </div><br> <div style="clear: both; text-align: center;"><div style="clear: both; text-align: center;">2.  If you have more questions send me an <a href="mailto:schomakeralyssa@gmail.com" target="_blank">EMAIL</a> and I would be glad to either discuss the program in more detail or give you the directions to sign up.</div><div style="clear: both; text-align: center;"></div><div style="clear: both; text-align: center;">3.  You can go ahead and purchase your Shakeology by clicking <a href="http://myshakeology.com/alyssaschomaker" target="_blank">HERE</a>  Then, choose the Shakeology flavor you would like (my favorite is CHOCOLATE) and then the bag or packets.  Personally I think the bag has more in it than the packets so I would go with that option!!!  Then, make sure you choose the HOME DIRECT option.  It will save you at least $15 in shipping.  The good thing is that as your coach I will remind in 3 weeks to either change your flavor, quantity, or to cancel your order. There is no penalty for canceling so it's totally worth the savings!!!  </div><div style="clear: both; text-align: center;"> </div><div style="clear: both; text-align: center;">Once you place your order, <a href="mailto:schomakeralyssa@gmail.com" target="_blank">MESSAGE ME</a><span style="color: #2187bb;"> </span>and I will contact you to set your goals and get you started with the group!!!</div><div style="clear: both; text-align: center;"> </div><div style="clear: both; text-align: left;"><div style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><br> </div><div class="separator" style="clear: both; text-align: center;"><b><i>I will be giving you weekly meal plans, recipes, tips, motivation and accountability! This group is for those that are ready and willing to take their nutrition and fitness to the next level!!!</i></b></div> </div>  <br> <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWKCVMAw-C9yS57zN9dZWgi4Pb8ciRq5OYSZdsnazwSxwFi-r3RJ4-zbkj_jP7Cp2GjI0JnZ85cRAXfNEHhnKsbShmmTgwvfsvMVn3YduRClf8EHBUqNoH00kQxvlTcSGABKYskdqybo8/s1600/summerishere.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" closure_uid_163384945="2" height="142" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWKCVMAw-C9yS57zN9dZWgi4Pb8ciRq5OYSZdsnazwSxwFi-r3RJ4-zbkj_jP7Cp2GjI0JnZ85cRAXfNEHhnKsbShmmTgwvfsvMVn3YduRClf8EHBUqNoH00kQxvlTcSGABKYskdqybo8/s400/summerishere.jpg" width="400"></a></div><div class="separator" style="clear: both; text-align: center;"> </div></div> </div><div style="float: right; margin: 4px;"><a href="javascript:void((function(){var%20e=document.createElement('script');e.setAttribute('type','text/javascript');e.setAttribute('charset','UTF-8');e.setAttribute('src','http://assets.pinterest.com/js/pinmarklet.js?r='+Math.random()*99999999);document.body.appendChild(e)})());"><img alt="Pin It" class="aligncenter" src="http://img.photobucket.com/albums/v419/green_tea/pin.jpg"></a></div>

Stripped down meal plan

8:34 PM

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  The sun is beating down and many of you are probably pulling out those summer clothes. Hopefully you did your homework over the past couple months and are ready to hit the Beach and pools running. However, sometimes are BEST efforts can give sub par results. If you have hit a plateau, need to lose the last 10 pounds, or want a special p

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