Do You Have Healthy Breathing Habits?

<div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsy75RQigVwStiQQHyNAHP1D7nkJ5b3FGk-qWUGXGu1CASjp6-1nXiST_J-RuYQW7k0jKMV35BLcHw3_uA65QMyKmon1wgs_b7QzEPkp9z-weQd4Un0wkm6648DqYsCyCYZmagzWGt-g-1/s1600/bigstock-Profile-Of-A-Beautiful-Arab-Wo-52634335.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="woman practicing healthy breathing" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsy75RQigVwStiQQHyNAHP1D7nkJ5b3FGk-qWUGXGu1CASjp6-1nXiST_J-RuYQW7k0jKMV35BLcHw3_uA65QMyKmon1wgs_b7QzEPkp9z-weQd4Un0wkm6648DqYsCyCYZmagzWGt-g-1/s1600/bigstock-Profile-Of-A-Beautiful-Arab-Wo-52634335.jpg" title="" /></a></div> <div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br /></span></span></div> <div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Healthy breathing impacts your daily life. Breathing incorrectly can make it difficult to manage stress, to fight off common viruses, and maintain energy throughout the day. If you think about it, we never really learned how to breathe; it’s something that we do naturally. There is no training for breathing like there is for walking and talking. After forming our breathing habits as children, it is hard to modify them as adults. Hopefully, you already have healthy breathing habits! If not, you are not alone. Many people are unaware that they are suffering from unhealthy breathing habits. How can you check?</span></span></div> <b id="docs-internal-guid-68bd0d5d-3b63-0a14-d164-753b16baf5f5" style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br /></span></b> <br /> <div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Here are a few suggestions on what a healthy breathing experience should feel like:</span></span></div> <ul style="margin-bottom: 0pt; margin-top: 0pt;"> <li dir="ltr" style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">People should take approximately 14-16 breaths per minute in a normal state. To check this, set a timer for one minute. While going about your day, breathing regularly, count how many breaths you take within that minute. If you’re within 14-16 breaths per minute, you’re doing well!</span></span></div> </li> <li dir="ltr" style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">The next way to check healthy breathing is to feel how you breathe and where you breathe from. Place one hand on your chest and one hand on your stomach. Breathe in through your nose, slowly. Notice how your hands move. If you hand on stomach moved up while the hand your chest stayed mostly in the same place, that is a healthy breathing habit!</span></span></div> </li> <li dir="ltr" style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">For the next test, leave you hands where there are. This time, take note of where your hands move when you breath out slowly through pursed lips. If the hand on your stomach lowered, this is good. </span></span></div> </li> <li dir="ltr" style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">The most important healthy breathing habit is breathing through your nose. Our noses are amazing. They have a filtration system that helps protect us from viruses and bacterium. Our nose is our first defense against illness. </span></span></div> </li> </ul> <b style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br /></span></b> <br /> <div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">The best way to concentrate on healthy breathing habits is to take some time each day to relax and focus on your breathing. Spend a few minutes in the morning and a few minutes in the evening to do some deep breathing exercises, focusing on the motion of your hands on your stomach and chest. You will find with consistent breathing exercises that you feel calmer, yet more energized. </span></span></div> <span style="color: #444444; font-family: "verdana" , sans-serif;"><br /></span> <br /> <div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"> <span style="color: #444444; font-family: "verdana" , sans-serif;"><a href="http://www.afitnurse.com/" style="text-decoration: none;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Contact me</span></a><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> for more information about living a full, healthy life that focuses on all aspects of a person’s well-being. I’d love to help motivate and inspire you on your journey to health, happiness, and success.</span></span></div>

general health, get healthy, healthier life, healthy breathing, healthy lifestyle, healthy living, living healthy, mental health

Do You Have Healthy Breathing Habits?

Healthy breathing impacts your daily life. Breathing incorrectly can make it difficult to manage stress, to fight off common viruses, a...

8 Refrigerator Essentials for a Healthy Life

<span style="color: #444444; font-family: "verdana" , sans-serif;"><br /> </span><br /> <div class="separator" style="clear: both; text-align: center;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><b id="docs-internal-guid-8fc218f7-066d-beab-7057-398ccc21108e" style="font-weight: normal;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6eVE-jb83RX0uadwRAZ_mVjPbgW6Jssnc9Ipk-YfFnRD5UAUF7YOjl78uI63b4e8j8qMP-y4GnbXcz0z39wqe0ctFvmqkMn8gK31fd57TAifpogCOvsghe8T0axKTdXPiVrAJ9_w65Whr/s1600/kitchen-670247_1280.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="8 Refrigerator Essentials for a Healthy Life" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6eVE-jb83RX0uadwRAZ_mVjPbgW6Jssnc9Ipk-YfFnRD5UAUF7YOjl78uI63b4e8j8qMP-y4GnbXcz0z39wqe0ctFvmqkMn8gK31fd57TAifpogCOvsghe8T0axKTdXPiVrAJ9_w65Whr/s1600/kitchen-670247_1280.jpg" title="8 Refrigerator Essentials for a Healthy Life" /></a></b></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="color: #444444;"><span style="font-family: "verdana" , sans-serif;"><br /> </span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span id="docs-internal-guid-8fc218f7-066d-beab-7057-398ccc21108e"><span style="color: #444444; font-family: "verdana" , sans-serif; vertical-align: baseline; white-space: pre-wrap;">I’ve created a list of 8 refrigerator essentials. These foods will keep you on track for healthy eating! With a helpful list of refrigerator essentials, you will know exactly what you need to purchase when you go to the grocery store. </span></span><br /> <div style="line-height: normal;"><span style="line-height: 1.38;"><span style="color: #444444; font-family: "verdana" , sans-serif; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;"><br /> </span></span></div><div style="line-height: normal;"><span id="docs-internal-guid-8fc218f7-066d-beab-7057-398ccc21108e" style="line-height: 1.38;"><span style="color: #444444; font-family: "verdana" , sans-serif; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">Milk</span></span></div><div style="line-height: normal;"><span style="font-family: "verdana" , sans-serif;"><span id="docs-internal-guid-8fc218f7-066d-beab-7057-398ccc21108e" style="color: #444444;"></span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span id="docs-internal-guid-8fc218f7-066d-beab-7057-398ccc21108e"><span style="color: #444444; font-family: "verdana" , sans-serif; vertical-align: baseline; white-space: pre-wrap;">1% Milk is the first refrigerator essential. It has enough fats to use in baking, but it is still delicious to drink plain or put in your cereal. Diary milk contains nourishing minerals, like calcium, and healthy fats that our body needs.</span></span><br /> <span style="color: #444444;"><span style="font-family: "verdana" , sans-serif; line-height: 1.38; white-space: pre-wrap;"><br /> </span><span style="font-family: "verdana" , sans-serif; line-height: 1.38; white-space: pre-wrap;"><b>Eggs</b></span></span><br /> <span style="color: #444444; font-family: "verdana" , sans-serif; line-height: 1.38; white-space: pre-wrap;">Eggs are practically a miracle food. As a refrigerator essential, eggs are used in baking, cooking, or on their own as a meal. Eggs are a great source of high-quality protein, and they contain many healthy nutrients! The egg white is a rich source of vitamin D, zinc, iron, and copper. The yolk contains healthy fats and vitamin B2. </span><br /> <span style="color: #444444; font-family: "verdana" , sans-serif; line-height: 1.38; white-space: pre-wrap;"><br /> </span></div></div><div style="line-height: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><span id="docs-internal-guid-8fc218f7-066d-beab-7057-398ccc21108e"></span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: "verdana" , sans-serif;"><span id="docs-internal-guid-8fc218f7-066d-beab-7057-398ccc21108e"><span style="color: #444444; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">Carrots</span></span></span></div><div style="line-height: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><span id="docs-internal-guid-8fc218f7-066d-beab-7057-398ccc21108e"></span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: "verdana" , sans-serif;"><span id="docs-internal-guid-8fc218f7-066d-beab-7057-398ccc21108e"><span style="color: #444444; vertical-align: baseline; white-space: pre-wrap;">Carrots are great to have on hand. They contain vitamin A and other important nutrients! They can be implemented into meals or eaten as a quick snack. Plus, carrots have a fairly long refrigeration life, so you can keep them in your fridge for a week or two.</span></span></span><br /> <span style="font-family: "verdana" , sans-serif;"><span style="color: #444444; vertical-align: baseline; white-space: pre-wrap;"><br /> </span></span> <br /> <div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: "verdana" , sans-serif;"><span id="docs-internal-guid-8fc218f7-066d-beab-7057-398ccc21108e"><span style="color: #444444; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">Broccoli</span></span></span></div><div style="line-height: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><span id="docs-internal-guid-8fc218f7-066d-beab-7057-398ccc21108e"></span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: "verdana" , sans-serif;"><span id="docs-internal-guid-8fc218f7-066d-beab-7057-398ccc21108e"><span style="color: #444444; vertical-align: baseline; white-space: pre-wrap;">Broccoli is a fiber-packed food and a rich source of vitamin K and vitamin C. Broccoli can be steamed as a side dish or it can be tossed into an omelette for a nutritious breakfast! It is a refrigerator essential because it is an easy food to incorporate into different meals.</span></span></span></div></div><span style="color: #444444; font-family: "verdana" , sans-serif; line-height: normal;"><br /> </span> <br /> <div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="color: #444444; font-family: "verdana" , sans-serif; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">Berries</span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="color: #444444; font-family: "verdana" , sans-serif; vertical-align: baseline; white-space: pre-wrap;">Berries are definitely refrigerator essentials. You don't need a variety of berries in your fridge at one time, but try rotating blueberries, raspberries, and blackberries. Berries can be used in smoothies, as a topping for oatmeal, or as a quick snack. They contain healthy antioxidants and help keep you healthy by boosting your immune system!</span></div><span style="color: #444444; font-family: "verdana" , sans-serif; line-height: normal;"><br /> </span> <br /> <div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="color: #444444; font-family: "verdana" , sans-serif; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">Greens</span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="color: #444444; font-family: "verdana" , sans-serif; vertical-align: baseline; white-space: pre-wrap;">Fresh greens are refrigerator essentials because you can use them to make a delicious salad for lunch or a side salad for dinner. Spinach, romaine lettuce, and kale are great choices for your salad greens.</span></div><span style="color: #444444; font-family: "verdana" , sans-serif; line-height: normal;"><br /> </span> <br /> <div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="color: #444444; font-family: "verdana" , sans-serif; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">Salmon</span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="color: #444444; font-family: "verdana" , sans-serif; vertical-align: baseline; white-space: pre-wrap;">Salmon is a refrigerator essential because it provides an easy way to get healthy lean protein and important omega 3 fatty acids. Prepare salmon for your dinner's main course and use leftovers to top your lunch salad. Yum!</span></div><span style="color: #444444; font-family: "verdana" , sans-serif; line-height: normal;"><br /> </span> <br /> <div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="color: #444444; font-family: "verdana" , sans-serif; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">Sauces, Dressings</span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="color: #444444; font-family: "verdana" , sans-serif; vertical-align: baseline; white-space: pre-wrap;">It is important to keep your favorite flavor of sauces and dressings stocked! Eating healthy is more fun if you enjoy the flavor of what you’re eating. Pre-make your favorite healthy dressings and sauces so they are always available when you need them.</span></div><span style="color: #444444; font-family: "verdana" , sans-serif; line-height: normal;"><br /> <span style="vertical-align: baseline; white-space: pre-wrap;">If you are looking for extra motivation on your fitness journey, </span><a href="http://www.afitnurse.com/" style="text-decoration: none;"><span style="text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">contact me</span></a><span style="vertical-align: baseline; white-space: pre-wrap;">! I would love to help you work toward a healthy lifestyle. :)</span></span></div>

clean eating, clean eating snacks, eating healthy, get healthy, healthier life, healthy snacks, refrigerator essentials

8 Refrigerator Essentials for a Healthy Life

I’ve created a list of 8 refrigerator essentials. These foods will keep you on track for healthy eating! With a helpful list of refrigera...

Healthy Choices Made Simpler

<div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBiXHbZtoeeW_5Qkpa0tOxCZt5LCEH6hWai74VPVw_sE2JmueMiglCC9DmcTbkX0ADuq01iSMi0t5e-EwhPEwY8wNErLA70jfnUqZokBb1_ob_VtUoOAV9Q026bogWxWHXPF282wAWJZal/s1600/HealthyChoices.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Fresh fruits as healthy choices for snacking" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBiXHbZtoeeW_5Qkpa0tOxCZt5LCEH6hWai74VPVw_sE2JmueMiglCC9DmcTbkX0ADuq01iSMi0t5e-EwhPEwY8wNErLA70jfnUqZokBb1_ob_VtUoOAV9Q026bogWxWHXPF282wAWJZal/s1600/HealthyChoices.jpg" title="" /></a></div> <div dir="ltr" style="line-height: 1.38; 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;">Is making healthy choices sometimes a challenge for you? You’re not alone! Some days it can seem like temptation is everywhere, whether it’s a box of donuts in the breakroom or a hectic evening that has you wanting to stop at a drive-thru instead of cooking. Here are some tricks to help make healthy choices easier to make each day!</span></span></div> <b id="docs-internal-guid-431d302f-785e-acf8-8818-fea44d67e806" style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b> <br /> <div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 14.6666666666667px; 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;">Indulge sometimes.</span></span></div> <div dir="ltr" style="line-height: 1.38; 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;">The key to sticking with healthy choices is to make sure you don’t feel like you are restricting yourself. Find a few healthy snacks that taste amazing, and take a few moments each day to treat yourself. Relax and unwind with a small piece of dark chocolate, taking the time to savor it. Nutritious snacks that you enjoy make it easier to commit to your healthy choices, but don’t be discouraged if you give in to temptation and eat something that’s not so good for you. Don’t beat yourself up! Instead, think about what caused you to give in and indulge. Were you eating because you felt emotional? You might be able to find ways to channel your emotions that don’t involve food. And, know that sometimes you need to be able to kick back and indulge a little bit.</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: 1.38; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 14.6666666666667px; 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;">Make them easy.</span></span></div> <div dir="ltr" style="line-height: 1.38; 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’s much easier to make healthy choices when they are the quickest option available to you. When you come home and are hungry, it’s often easier to reach for a bag of chips instead of taking the time to prepare a healthy snack. It’s perfectly normal to want to choose the convenient option, especially when you’re a busy mom. The trick is to make healthy choices the most convenient ones. Avoid stocking your pantry with unhealthy convenience foods, and find a few nutritious options to keep on hand. So instead of coming home hungry and reaching for a bag of chips, you can reach for some pre-chopped veggies or dried fruit.</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: 1.38; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 14.6666666666667px; 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;">Commit to them.</span></span></div> <div dir="ltr" style="line-height: 1.38; 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;">Healthy choices aren’t as beneficial to you if you only do them sometimes. Instead, you have to think of it as a new lifestyle. Following the previous tip of making them easier will make it that much simpler to stick with them! It might feel like a challenge at first, and you might have days where you take a wrong step, but commit to sticking with it for a few months. I promise one day you will wake up and discover that making healthy choices has become almost effortless. </span></span></div> <span style="color: #444444; font-family: Verdana, sans-serif;"><br /><span style="font-size: 14.6666666666667px; vertical-align: baseline; white-space: pre-wrap;">Making healthy choices isn’t as intimidating as it may seem. Just remember to stick with them, and don’t feel discouraged if you have an off-day. Use your struggles as motivation to keep moving forward. If you need an extra boost of motivation, I’m here to help! Contact me if you want to learn more about how I can help you reach your goals.</span></span>

busy mom, clean eating, fitness, food, health, healthier life, healthy choices, healthy eating, healthy lifestyle, healthy snacks, simple healthy choices

Healthy Choices Made Simpler

Is making healthy choices sometimes a challenge for you? You’re not alone! Some days it can seem like temptation is everywhere, whether i...

Family Fitness Ideas To Try Together

<div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSfvedpW03qno4qkyzvKR4ITdpSE13bL1OUErp5SRrWVRUCyyBXWaWg-KP41pySiqwPenfEIWvX5j029ZQdXWY_9xkzgodo3yfxEmPSwmQuEl3YEWLoRh8-_d3aVN5UYXWaa61KsV_4LhR/s1600/FamilyFitness.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Soccer ball on grass for family fitness routine" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSfvedpW03qno4qkyzvKR4ITdpSE13bL1OUErp5SRrWVRUCyyBXWaWg-KP41pySiqwPenfEIWvX5j029ZQdXWY_9xkzgodo3yfxEmPSwmQuEl3YEWLoRh8-_d3aVN5UYXWaa61KsV_4LhR/s1600/FamilyFitness.jpg" title="" /></a></div> <div dir="ltr" style="line-height: 1.38; 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;">Family fitness routines are a great way to have fun with the whole family while you stay fit and active! If you struggle to fit a workout into your busy routine, finding ways to be active while you spend time with your family can make it that much easier! While family fitness may not mean pumping iron at the gym, it can provide plenty of opportunities to get out and be active together. It can also help your children develop a healthy knowledge and appreciation of fitness that will benefit them for a lifetime! If you want some ideas for family fitness routines, I have a few to help get you started!</span></span></div> <b id="docs-internal-guid-9e1335c0-408b-a93e-744a-f9cc383da5fc" style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b> <br /> <div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 14.6666666666667px; 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>Cycling.</b></span></span></div> <div dir="ltr" style="line-height: 1.38; 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;">If your kids love to bike around the neighborhood, why not make it a family fitness activity? Hop on your bike and tag along with your older children. For little ones who are just getting started, you can go for a run, as they pedal along. You’ll be able to get in a run, but still be able to give them some help if they need it. If you have especially little ones, you can purchase a trailer to attach to your bike. They can sit and enjoy the outdoors while mom and dad get a workout!</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: 1.38; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 14.6666666666667px; 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>Hiking and Camping.</b></span></span></div> <div dir="ltr" style="line-height: 1.38; 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;">For families that love the great outdoors, a camping trip is full of family fitness opportunities. You can spend your days hiking, fishing, canoeing, and swimming together and then spend your evenings relaxing by the campfire. If you’re not able to get away for a few days, or simply aren’t the outdoorsy type, try making a day trip to a local park instead. You can still enjoy some fun outdoor activities, but then come home and relax in your comfy bed!</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: 1.38; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 14.6666666666667px; 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>Team Sports.</b></span></span></div> <div dir="ltr" style="line-height: 1.38; 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;">Organized sports are another fun way to enjoy some family fitness. Play kickball, soccer, or football in small teams in your backyard or at a local park. Don’t be afraid to be flexible about the rules. The goal is to be active and have fun while you do it. If you’re short on players, recruit a few other children from the neighborhood.</span></span></div> <span style="color: #444444; font-family: Verdana, sans-serif;"><br /><span style="font-size: 14.6666666666667px; vertical-align: baseline; white-space: pre-wrap;">Try a few of these family fitness ideas this summer, and you'll find that fitting in a daily workout will be so much easier...and more fun! One of the most important things I’ve learned is that finding a fitness routine you truly enjoy makes it that much easier to stick with it. If you are looking for some guidance on how to start your fitness journey, </span><a href="http://www.afitnurse.com/p/schedule-appointment-to-chat-with-me.html" style="text-decoration: none;"><span style="font-size: 14.6666666666667px; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">contact me</span></a><span style="font-size: 14.6666666666667px; vertical-align: baseline; white-space: pre-wrap;"> today! I can help you find a fitness and nutrition plan that will help you reach your goals.</span></span>

exercise and fitness, family, fitness, fun workout, health and fitness, healthier life, healthy family, Kids Health, motherhood

Family Fitness Ideas To Try Together

Family fitness routines are a great way to have fun with the whole family while you stay fit and active! If you struggle to fit a workout...

Fun Exercise Ideas for Summer Fitness

<div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqvyL7iPs9qOejnYzJPBfdqSpTMzkodDEqrPRwA0WDPgXlKaLuWN4DjheUzr4T-P8PO3_-KGQuNsoC2b1Y4Q1X6DX1bZ-Gs4v9wZk6Q87tMAs_DfUlRgPty_QeNRFFri9X87G6z8TnsLMw/s1600/FunExercise_BLOG+%25281%2529.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="People playing volleyball on the beach as a fun exercise" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqvyL7iPs9qOejnYzJPBfdqSpTMzkodDEqrPRwA0WDPgXlKaLuWN4DjheUzr4T-P8PO3_-KGQuNsoC2b1Y4Q1X6DX1bZ-Gs4v9wZk6Q87tMAs_DfUlRgPty_QeNRFFri9X87G6z8TnsLMw/s1600/FunExercise_BLOG+%25281%2529.jpeg" title="" /></a></div> <div dir="ltr" style="line-height: 1.38; 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;">Need some fun exercise ideas to keep you moving this summer? I’ve got some tips to get you started! It’s so important to make sure that your exercise is also fun; it makes it that much easier to be active every day. </span></span></div> <b id="docs-internal-guid-38254af2-25df-f0d2-cec1-7fe11cb18fee" style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b> <br /> <div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 14.6666666666667px; 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>Team Up.</b></span></span></div> <div dir="ltr" style="line-height: 1.38; 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;">Do you enjoy a little bit of friendly competition? A team sport might be right up your alley! Team sports might remind you of being on the playground as a child, but playing sports with a team can also provide fun exercise for adults! Start up a team with a group of friends or look for adult leagues in your area. Sports like basketball, soccer, and baseball might seem like child’s play when they’re not at a professional level, but they’re great workouts for everyone.</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: 1.38; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 14.6666666666667px; 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>Set a Goal.</b></span></span></div> <div dir="ltr" style="line-height: 1.38; 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;">Running is a great exercise and an easy way to get outdoors. Sign up for a 5k with some friends, and you’ll have a goal to work toward as well as some peers to train with! Making the commitment of registering for the event makes it easier to stick with your training, and teaming up with others can give you some extra motivation to achieve your goal. You can even beat the summer heat by running in the morning before the sun gets too hot.</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: 1.38; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 14.6666666666667px; 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>Keep Cool.</b></span></span></div> <div dir="ltr" style="line-height: 1.38; 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;">Swimming is another fun exercise, and it gives you a nice break from the summer heat. Swimming laps around the pool will get your heart pumping and work all of your muscle groups. Did you know you can also do strength training in the pool? Try using resistance bands or weights in the water for a intense strength workout. Pool workouts are a great option for those hot summer days because they allow you to get a full workout while you stay cool in the water.</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: 1.38; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 14.6666666666667px; 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>A Day at the Beach.</b></span></span></div> <div dir="ltr" style="line-height: 1.38; 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;">If you’re lucky enough to be hitting the beach this summer, spend some time moving around on the sandy shores. Walking and running on sand is a great workout. The sand shifts beneath your feet as you move, so your muscles have to work a little harder. Get a group together for some sand volleyball to ramp it up.</span></span></div> <span style="color: #444444; font-family: Verdana, sans-serif;"><br /><span style="font-size: 14.6666666666667px; vertical-align: baseline; white-space: pre-wrap;">Try these fun exercise ideas this summer! You might just discover a new activity that you love. If you’re passionate about fitness and want to share that passion with others, you should consider becoming a Beachbody Coach! Simply complete this </span><a href="http://www.afitnurse.com/p/become-a.html" style="text-decoration: none;"><span style="font-size: 14.6666666666667px; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">short survey</span></a><span style="font-size: 14.6666666666667px; vertical-align: baseline; white-space: pre-wrap;">, and feel free to message me with any questions you might have.</span></span>

exercise and fitness, fitness, fitness goals, Fitness motivation, fun workout, goal setting, health, healthier life, healthy lifestyle, Summer, Summer activities

Fun Exercise Ideas for Summer Fitness

Need some fun exercise ideas to keep you moving this summer? I’ve got some tips to get you started! It’s so important to make sure that y...

Finding Motivation to Meet Your Healthy Goals

<div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXJ8gtPCwZHKwsxt8da-b-i23jJ1jYPV4kdLgR15yWzy51whFwaSulNzUaSf5bzf4DYm60WY-yMBKo7-gWx0zwwnCp9nRCU6vZ2waU5wD8U0_irje_aagYNYJ6veooefR4W81AThdlxoWI/s1600/FindingMotivation_BLOG.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Woman finding motivation on a beach" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXJ8gtPCwZHKwsxt8da-b-i23jJ1jYPV4kdLgR15yWzy51whFwaSulNzUaSf5bzf4DYm60WY-yMBKo7-gWx0zwwnCp9nRCU6vZ2waU5wD8U0_irje_aagYNYJ6veooefR4W81AThdlxoWI/s1600/FindingMotivation_BLOG.jpeg" title="" /></a></div> <div dir="ltr" style="line-height: 1.38; 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;">Finding motivation might sometimes seem like a difficult task. Motivation isn’t something we can see or touch, and it’s different for everyone. Fortunately, finding motivation is so much easier than you might think! </span></span></div> <b id="docs-internal-guid-71dfeb7c-e8f4-f5c0-8396-5535183ef934" 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: 1.38; margin-bottom: 0pt; margin-top: 0pt;"> <span style="color: #444444; font-family: Verdana, sans-serif;"><span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">It’s not one-size-fits-all. </span><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;">What motivates someone else might not motivate you, and that’s okay! Finding motivation is all about finding what motivates you personally. You might know someone who finds their motivation through competitive sports while you prefer a more laid-back approach. Try experimenting with a few different motivational ideas. Don’t feel discouraged if it takes a few attempts to find the right source of inspiration for you.</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: 1.38; margin-bottom: 0pt; margin-top: 0pt;"> <span style="color: #444444; font-family: Verdana, sans-serif;"><span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Think about what means the most to you. </span><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;">Finding motivation by focusing on things that matter a lot to you can help propel you toward your goals. Weight loss goals can be great for some, but they don’t work for everyone. If weight loss or appearance-based goals make you feel intimidated or discouraged, modify them! For example, instead of setting a goal to lose ten pounds, try making your goal about setting a healthy example for your children. You might find that this makes it easier for you to make healthier choices, and the weight loss will naturally follow.</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: 1.38; margin-bottom: 0pt; margin-top: 0pt;"> <span style="color: #444444; font-family: Verdana, sans-serif;"><span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Don’t be afraid to have fun. </span><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;">Just because your goals are serious doesn’t mean your workout always has to be! Try finding motivation in workouts that are fun and exciting. If hitting the gym every day makes you feel bored, mix it up by subbing in some other activities. If there’s a sport you enjoy, start a team with some friends. Or, if you draw your inspiration from nature, try going for a hike or trail run through a local park. When your workout is something that you truly enjoy and look forward to, finding motivation is much easier!</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;">If finding motivation is sometimes a challenge for you, don’t be afraid to take a step back and re-examine your goals. Remember to be flexible, and willing to make any changes necessary to help you succeed. While it’s important to work for your goals, it’s equally important that your goals work for you. Want some help finding your workout inspiration? <a href="http://www.afitnurse.com/p/schedule-appointment-to-chat-with-me.html">Get in contact with me!</a> I can provide 1 on 1 support and motivation to help you make your fitness dreams become reality! Why not start today?</span></span>

coaching, daily habits, daily inspiration, fitness, goals, goals in life, health, healthier life, healthy, healthy lifestyle, inspiration, lifestyle, mood lifting, Motivation

Finding Motivation to Meet Your Healthy Goals

Finding motivation might sometimes seem like a difficult task. Motivation isn’t something we can see or touch, and it’s different for eve...

Workout Log Tips To Get You Started

<div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbVSZlCew7XcQBWH9rrNo_9Dr73WbCfldrlVZqVkG5DtjDQkYmsJHRgO4m-39PKOcCN1sIA15CkQ_Z6iNOVvQ6DMotMT1R0TjMvwvZWR5awUBp8hRR5FQ9Qoaz5nuA9MkTUpbqRvaFiTFD/s1600/WorkoutLog_BLOG+%25281%2529.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Workout log next to a bowl of strawberries" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbVSZlCew7XcQBWH9rrNo_9Dr73WbCfldrlVZqVkG5DtjDQkYmsJHRgO4m-39PKOcCN1sIA15CkQ_Z6iNOVvQ6DMotMT1R0TjMvwvZWR5awUBp8hRR5FQ9Qoaz5nuA9MkTUpbqRvaFiTFD/s1600/WorkoutLog_BLOG+%25281%2529.jpeg" title="" /></a></div> <span style="font-size: 14.6666666666667px; line-height: 1.38; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">A workout log is a great way to help you track your fitness and stay motivated. No matter what your fitness goals may be, a workout log can be a valuable tool to help you reach them. If you’re interested in adding a workout log to your fitness routine, here are a few things to consider before you get started:</span></span><br /> <b style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b> <br /> <div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 14.6666666666667px; 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;">Benefits of Keeping a Workout Log</span></span></div> <div dir="ltr" style="line-height: 1.38; 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;">One of the best things about using a workout log is that it provides you with a realistic picture of your workouts and results. You might not always be aware of how much you are progressing, but keeping a log can make it easier to see how far you’ve come. Your workout log can help you see what is working well for you, and also spot areas where you can improve.</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: 1.38; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 14.6666666666667px; 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;">Tips for Getting Started</span></span></div> <div dir="ltr" style="line-height: 1.38; 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;">If you have spreadsheet software on your computer, you can create a chart to track your workouts. Set aside some room for each type of workout you do, and a spot to track how much time you spent along with any other details. If you want, you can also include a spot in your workout log to describe how you felt after each exercise.</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: 1.38; 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;">There are also tons of free printable workout log templates online. A quick internet search will likely turn up a version that can work well for you. You can also find apps for your tablet or smartphone to log your workouts, or keep it simple and use a regular notebook. All that matters is that you find something that works for you.</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: 1.38; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 14.6666666666667px; 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;">Tips for Sticking With It</span></span></div> <div dir="ltr" style="line-height: 1.38; 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;">Don’t let your busy routine keep you from starting a workout log. Keeping it up to date is less time-consuming than you might think. Jotting down a few simple notes as you go is all it takes to maintain your workout log. If you prefer to keep more detailed notes, you certainly can! Make filling out your workout log part of your routine, and you’ll discover how easy it is to stick with it. You can also treat it more like a workout diary, and use it as an opportunity to reflect on your day.</span></span></div> <span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span> <br /> <div dir="ltr" style="line-height: 1.38; 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;">If you think using a workout log would be a good option for you, give it a try! Don’t be afraid to experiment with different styles and formats until you find one that works well for you. Your workout log should support your goals, not distract you from them. Remember: this is all about your needs and your success. </span></span></div>

abs, daily workouts, diet, fitness, fitness goals, Fitness motivation, fitness routine, goal setting, health and fitness, healthier life, inspiration, Motivation, workout, workout tips

Workout Log Tips To Get You Started

A workout log is a great way to help you track your fitness and stay motivated. No matter what your fitness goals may be, a workout log ca...

Partner Workouts for Friends or Couples

<div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQVvBkijXacq7W2pC_nysEtixD_34WOiYm1lI3CUDh_jqOoiaklAWSUvUV9eOLSnYGVreRgOgPyHeSoF68AtH0jE1jUPMo4mynekgRpXshIHE8wNFyRVR8wfKL6HA-2sSDymCWyhdATM0r/s1600/PartnerWorkoutsBLOG.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Partner workouts with two people running together" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQVvBkijXacq7W2pC_nysEtixD_34WOiYm1lI3CUDh_jqOoiaklAWSUvUV9eOLSnYGVreRgOgPyHeSoF68AtH0jE1jUPMo4mynekgRpXshIHE8wNFyRVR8wfKL6HA-2sSDymCWyhdATM0r/s1600/PartnerWorkoutsBLOG.jpg" title="" /></a></div> <div dir="ltr" style="line-height: 1.38; 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;">Partner workouts are the perfect way to make your workout into a fun social activity. Having a workout buddy can help you stay motivated because you’re much less likely to skip your workout if someone else is expecting you to be there. </span></span></div> <b id="docs-internal-guid-0711907c-e8b1-492b-be46-ed9a6968841f" style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b> <br /> <div dir="ltr" style="line-height: 1.38; 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;">If you want to try some partner workouts, it’s important that both partners commit to the plan. It can be discouraging if one partner isn’t as dedicated as the other. Before you register for a class or join a gym together, make sure you’re both on the same page. </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: 1.38; 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;">Set goals for your partner workouts that are important to both of you, and in line with your current fitness levels. If you’re hoping to run a marathon by the end of the summer and your partner just wants to get out and have fun, they may not be a great match for you as a fitness buddy. A little bit of friendly competition can be a great motivator, but don’t get discouraged if your partner does a little better than you in some areas. Stick with it and you’ll get there, too! Make sure you’re having fun together, but don’t get so caught up in conversation that you forget to exercise! </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: 1.38; 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;">Time to find a workout buddy and get going! Here are some fun partner workouts you can try together:</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: 1.38; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 14.6666666666667px; 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>Dance classes.</b> Dancing is a fun activity, but, surprisingly it can be one of the more challenging partner workouts, too! Instead of a traditional dinner and a movie date night, why not sign up for a dance class instead? You’ll both get a full-body workout while you have a blast spending time together.</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: 1.38; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 14.6666666666667px; 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>Bodyweight exercises.</b> You might be familiar with doing bodyweight exercises (such as push-ups) on your own, but having a partner opens up new possibilities for you. Try doing some partner squats. Facing your partner, hold on to each other’s forearms. Slowly lower your bodies as though you are sitting in a chair, stopping when your thighs are parallel with the floor. Move back into a standing position, and repeat. It’s that easy! If you and your partner enjoy that, try doing a few other kinds of bodyweight partner workouts. </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: 1.38; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 14.6666666666667px; 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>Sign up for a 5k.</b> Setting goals is an incredibly important part of successful partner workouts. Signing up for an event gives you a specific goal to work toward together, and you’ll both be more likely to stick to it. Be each other’s cheerleader, and celebrate together after you’ve crossed the finish line. </span></span></div> <span style="color: #444444; font-family: Verdana, sans-serif;"><br /><span style="font-size: 14.6666666666667px; vertical-align: baseline; white-space: pre-wrap;">Partner workouts help you get fit while strengthening your bond with your workout buddy. If you’re looking for new ways to shake up your routine, I suggest trying one of these partner workouts. Are you trying to find a fitness and nutrition plan that works for you? I’m here to help. </span><a href="http://www.afitnurse.com/p/schedule-appointment-to-chat-with-me.html" style="text-decoration: none;"><span style="font-size: 14.6666666666667px; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Contact me</span></a><span style="font-size: 14.6666666666667px; vertical-align: baseline; white-space: pre-wrap;"> today, and I can help you find a healthy routine that will put you on track to reach your fitness goals!</span></span>

daily workouts, dance, fitness, fitness goals, Fitness motivation, friends, fun workout, goals, gym, healthier life, healthy, lifestyle, marathon, partners, workouts

Partner Workouts for Friends or Couples

Partner workouts are the perfect way to make your workout into a fun social activity. Having a workout buddy can help you stay motivated ...

Food Swap Ideas for Healthy Eating Habits

<div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKTVjSg32MyvhiFvV9sJhVL1P31Cg5KhsBABm4WfUz-HpyQjf6WjQP8kY1q0S19HdtTJ_Yjreq2H0UZzYh3lDrlxmYGiVlWTtL-cSf8obBEv8BLsEJ2aiqQuDsxb_nXDM0jLJIAfsJAoBG/s1600/food+swap+BLOG.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="A food swap such as strawberries is a great healthy choice" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKTVjSg32MyvhiFvV9sJhVL1P31Cg5KhsBABm4WfUz-HpyQjf6WjQP8kY1q0S19HdtTJ_Yjreq2H0UZzYh3lDrlxmYGiVlWTtL-cSf8obBEv8BLsEJ2aiqQuDsxb_nXDM0jLJIAfsJAoBG/s1600/food+swap+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;"><br /></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;">Being able to food swap some of the less healthy options for more nutritious foods is very important for lifestyle changes. Cravings happen! So, I’ve come up with some food swap ideas to help you incorporate more nutrition and less calories into your daily diet.</span></span></div> <b id="docs-internal-guid-d31d6b8f-7c29-1b51-7309-0e4f54df98f0" 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;">Meals</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;">You can food swap as you plan your meals to boost the nutrition and reduce the fat and calories. Try these options instead:</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: 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: 1.2; 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;">Use nuts instead of croutons on your salad. Nuts have more vitamins and help your body absorb the other fat-soluble vitamins found in the fresh produce of the salad. </span></span></div> </li> <li dir="ltr" style="background-color: transparent; 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: 1.2; 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;">Have oatmeal instead of granola for breakfast. You can add some cinnamon and honey to the oatmeal to make it sweeter, but it will still have much less sugar than granola.</span></span></div> </li> <li dir="ltr" style="background-color: transparent; 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: 1.2; 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;">Mashed cauliflower is an awesome food swap for mashed potatoes. Potatoes have more than triple the calories of cauliflower!</span></span></div> </li> <li dir="ltr" style="background-color: transparent; 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: 1.2; 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;">Any time you think about using sour cream in your meals, substitute it out for plain greek yogurt. It tastes practically the same, but the yogurt will give your body much more protein with much less saturated fat. You can use plain greek yogurt on fajitas, in sauces, and as a chip dip.</span></span></div> </li> <li dir="ltr" style="background-color: transparent; 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: 1.2; 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;">Use a whole wheat wrap instead of bread for your sandwiches. Wraps are thinner, so they have less calories and you get to taste more of the delicious inside part of the sandwich.</span></span></div> </li> </ul> <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;">Snacks</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;">I’m going to share my magic healthy snack combination with you: combine produce with a protein for a delicious, satisfying snack! Examples are fruit and nuts, veggies and hummus, etc. Food swap these healthy options instead of reaching for empty calories during your next snack time.</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;">If you’re craving savory:</span></span></div> <ul style="margin-bottom: 0pt; margin-top: 0pt;"> <li dir="ltr" style="background-color: transparent; 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: 1.2; 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;">If cheese and crackers are a regular snack for you, switch it up to cheese and apple slices. The apples have fewer calories and more fiber than crackers. Plus, an open box of crackers can disappear quicker than you think. ;) </span></span></div> </li> <li dir="ltr" style="background-color: transparent; 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: 1.2; 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;">Potato chips on the mind? Try making kale chips or sweet potato chips for fewer calories and more nutrition. Slice up kale or sweet potato, toss it in coconut oil and bake it in the oven until crispy. </span></span></div> </li> <li dir="ltr" style="background-color: transparent; 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: 1.2; 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;">If you tend to go for more carb-filled snacks like a bagel, try almond butter and celery instead. I love this snack because it tastes good and fills the body with extra vitamins.</span></span></div> </li> <li dir="ltr" style="background-color: transparent; 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: 1.2; 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;">If you’re looking for a light snack with a punch of protein, try mixing some tuna with a ripe avocado. Then, place a spoonful on top of a cucumber slice and enjoy!</span></span></div> </li> <li dir="ltr" style="background-color: transparent; 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: 1.2; 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;">Other great ideas for savory, healthy snacks are turkey jerky, veggies and hummus, olives, and mozzarella cheese sticks. </span></span></div> </li> </ul> <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;">If you’re craving sweet:</span></span></div> <ul style="margin-bottom: 0pt; margin-top: 0pt;"> <li dir="ltr" style="background-color: transparent; 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: 1.2; 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;">Most store-bought snack bars are full of high-fructose corn syrup and sugar. Instead, munch on some almonds for a filling snack. You can roast them with cinnamon for a sweet treat, or with salt for a savory treat.</span></span></div> </li> <li dir="ltr" style="background-color: transparent; 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: 1.2; 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 know the summertime calls for ice cream! Try this food swap: freeze some bananas, and then mash or blend them for banana ice cream! Add a splash of coconut milk and some cocoa powder to give them extra flavor.  </span></span></div> </li> <li dir="ltr" style="background-color: transparent; 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: 1.2; 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;">Orange juice is usually full of added sugar and preservatives. Instead of drinking orange juice, eat an organic orange or make the juice from the fruit with a juicer.</span></span></div> </li> <li dir="ltr" style="background-color: transparent; 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: 1.2; 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;">Fruit is always the answer for a sweet snack! Reach for cherries or peaches next time you think it’s time for a candy bar. Your body will thank you!</span></span></div> </li> <li dir="ltr" style="background-color: transparent; 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: 1.2; 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;">If you’d like to go extravagant with your dessert, mix some berries, plain greek yogurt, honey, and cinnamon or cocoa powder.</span></span></div> </li> </ul> <span style="color: #444444; font-family: Verdana, sans-serif;"><br /><span style="font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">What are your favorite ways to do a healthy food swap? Let me know! If you’re ready to swap food for healthy options and start a regular fitness routine, </span><a href="http://www.afitnurse.com/p/challenge-group-transformations.html" style="text-decoration: none;"><span style="font-size: 15px; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">join a challenge group</span></a><span style="font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">! I can help with implementing a plan of action for your lifestyle needs. </span></span>

beachbody, diet, fitness, food, food cravings, healthier life, healthy choices, healthy snacks, low cal, meal ideas, nutrition, sweet tooth

Food Swap Ideas for Healthy Eating Habits

Being able to food swap some of the less healthy options for more nutritious foods is very important for lifestyle changes. Cravings ha...

Clean Eating Spaghetti Squash Dinner!

<h2 style="text-align: center;"> <b>Clean Eating Spaghetti Squash Dinner!</b></h2> <div class="separator" style="clear: both; text-align: center;"> <br /></div> <div class="separator" style="clear: both; text-align: center;"> <br /></div> <div class="separator" style="clear: both; text-align: center;"> <br /></div> <div class="separator" style="clear: both; text-align: center;"> Majorly cut down on carbs and try spaghetti squash instead of noodles!! Tastes just like noodles except squash has much more FIBER and nutrients! Here is a great sauce to use: </div> <div class="separator" style="clear: both; text-align: center;"> <br /></div> <div class="separator" style="clear: both; text-align: center;"> Enjoy!! </div> <div class="separator" style="clear: both; text-align: center;"> <br /></div> <div class="separator" style="clear: both; text-align: center;"> <br /></div> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJej98WCO-571L_SfjiI5SfjxG8cZ6SMgP0nvS-Zu4ksUIzu2hHssyUWMD4wH1XueVIIqeZncTM6rlFWKQaEsBgMaPDcbW7Y92Z1U6sdakBQnmdPJxYOoun_bBXMK6j-mREFRH7XP-EX_e/s1600/Screen+Shot+2014-05-07+at+12.43.33+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJej98WCO-571L_SfjiI5SfjxG8cZ6SMgP0nvS-Zu4ksUIzu2hHssyUWMD4wH1XueVIIqeZncTM6rlFWKQaEsBgMaPDcbW7Y92Z1U6sdakBQnmdPJxYOoun_bBXMK6j-mREFRH7XP-EX_e/s1600/Screen+Shot+2014-05-07+at+12.43.33+PM.png" width="219" /></a></div> <div class="separator" style="clear: both; text-align: center;"> <br /></div> <div class="separator" style="clear: both; text-align: center;"> <br /></div> <div class="h-4 strong" id="zlrecipe-ingredients" style="box-sizing: border-box; font-family: 'Pontano Sans', Helvetica, Arial, sans-serif; font-size: 14.40000057220459px; line-height: 34.560001373291016px; margin-bottom: 2.2rem; padding: 0px;"> Ingredients</div> <ul id="zlrecipe-ingredients-list" style="box-sizing: border-box; font-family: 'Pontano Sans', Helvetica, Arial, sans-serif; font-size: 14.40000057220459px; line-height: 34.560001373291016px; margin: 0px; padding: 0px;"> <li class="ingredient" id="zlrecipe-ingredient-0" itemprop="ingredients" style="box-sizing: border-box;">2 cups packed fresh basil leaves</li> <li class="ingredient" id="zlrecipe-ingredient-1" itemprop="ingredients" style="box-sizing: border-box;">2 cloves garlic</li> <li class="ingredient" id="zlrecipe-ingredient-2" itemprop="ingredients" style="box-sizing: border-box;">1/4 cup pine nuts</li> <li class="ingredient" id="zlrecipe-ingredient-3" itemprop="ingredients" style="box-sizing: border-box;">2/3 cup extra-virgin olive oil, divided</li> <li class="ingredient" id="zlrecipe-ingredient-4" itemprop="ingredients" style="box-sizing: border-box;">Kosher salt and freshly <a class="vglnk" href="http://rover.ebay.com/rover/1/711-53200-19255-0/1?toolid=10029&campid=CAMPAIGNID&customid=CUSTOMID&catId=11700&type=2&ext=171319510778&item=171319510778" rel="nofollow" style="-webkit-transition: all 0.1s ease-in-out; box-sizing: border-box; color: rgb(0, 51, 153) !important; text-decoration: none; transition: all 0.1s ease-in-out;" target="_blank" title="Link added by VigLink"><span style="box-sizing: border-box;">ground </span><span style="box-sizing: border-box;">black </span><span style="box-sizing: border-box;">pepper</span></a>, to taste</li> <li class="ingredient" id="zlrecipe-ingredient-5" itemprop="ingredients" style="box-sizing: border-box;">1/2 cup freshly grated Parmesan cheese</li> <li class="ingredient" id="zlrecipe-ingredient-6" itemprop="ingredients" style="box-sizing: border-box;"></li> </ul> <div class="h-4 strong" id="zlrecipe-instructions" style="box-sizing: border-box; font-family: 'Pontano Sans', Helvetica, Arial, sans-serif; font-size: 14.40000057220459px; line-height: 34.560001373291016px; margin-bottom: 2.2rem; padding: 0px;"> Instructions</div> <ol class="instructions" id="zlrecipe-instructions-list" style="box-sizing: border-box; font-family: 'Pontano Sans', Helvetica, Arial, sans-serif; font-size: 14.40000057220459px; line-height: 34.560001373291016px; margin: 0px; padding: 0px;"> <li class="instruction" id="zlrecipe-instruction-0" itemprop="recipeInstructions" style="box-sizing: border-box;">Add ingredients into a food processor and pulse until the texture you like.</li> <li class="instruction" id="zlrecipe-instruction-1" itemprop="recipeInstructions" style="box-sizing: border-box;">Store in an airtight container for up to 4 days in the refrigerator.</li> </ol> <div class="separator" style="clear: both; text-align: center;"> <br style="box-sizing: border-box; font-family: 'Pontano Sans', Helvetica, Arial, sans-serif; font-size: 14.40000057220459px; line-height: 34.560001373291016px; text-align: left;" /></div> <br />

21 Day Fix, 21 Day Fix Transformation, about clean eating, clean dinners, clean eating, fitness, healthier life, Healthy recipes, low cal, low carb, Weight loss

Clean Eating Spaghetti Squash Dinner!

Clean Eating Spaghetti Squash Dinner! Majorly cut down on carbs and try spaghetti squash instead of noodles!! Tastes just like nood...

Make 2014 your Year

<h2 style="border: 0px; color: #707070; font-family: Armata, arial, sans-serif; font-size: 30px; font-weight: 500; line-height: 1.2em; margin: 0px 0px 30px; padding: 0px; vertical-align: baseline;"><a href="http://www.gmotivate.com/make-this-your-year/" style="-webkit-transition: all 0.1s ease-in-out; border: 0px; color: #707070; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; outline: 0px; padding: 0px; text-decoration: none; transition: all 0.1s ease-in-out; vertical-align: baseline;" title="Make This YOUR Year!">Make This YOUR Year!</a></h2><div><br /> </div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEioizY9aomuaXMsbk-L_by18nHvQg0_fQOcNjCrT5SVEtQl65uJwdVszFPkYMxDzu8myXtzAVr8QFZNXjN5reB2QvDpV_TpsHkh0G8xc38ofu6RIGSfkRQFbusAQvSnkPRYfzJ4-Yz6ktLn/s1600/2014-2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="2014 fitness goals, motivation, a fit nurse, goals, success, inspiration, accountability" border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEioizY9aomuaXMsbk-L_by18nHvQg0_fQOcNjCrT5SVEtQl65uJwdVszFPkYMxDzu8myXtzAVr8QFZNXjN5reB2QvDpV_TpsHkh0G8xc38ofu6RIGSfkRQFbusAQvSnkPRYfzJ4-Yz6ktLn/s400/2014-2.jpg" title="LOVE MORE" width="230" /></a></div><div><br /> </div><div class="post-entry-excerpt" style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;"><div style="border: 0px; color: #949494; font-style: inherit; font-variant: inherit; line-height: inherit; margin-bottom: 20px; padding: 0px; vertical-align: baseline;"><span style="font-family: Arial, Helvetica, sans-serif;">In the spring of 2006, I decided to take control and start to live a healthier life.  I was about to get married to the love of my life and wanted to look my very best on my wedding day! I had tried every fad diet up until this point... low fat, low carb, starve your self skinny. Basically yo yo'd all over the place for years.  My soon to be husband was very health conscious and somehow it took me to hit rock bottom for him to rub off on me.  I give him a lot of credit for my lifestyle changes.  I finally started to love my self and that is when the gradual changes all started to occur. The negative self talk became less and less and I REALLY started to love me for me! Looking back, I really am sad the way that I treated my body before. I took advantage of my health and all of the miraculous things my body does on a daily basis. </span></div><div style="border: 0px; margin-bottom: 20px; padding: 0px; vertical-align: baseline;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #949494; font-style: inherit; font-variant: inherit; line-height: inherit;">The started to study about fitness and nutrition and was like a sponge. I just couldn't stop reading, and learning! As a nurse I was already very intrigued by health but, now I couldn't get enough information about fitness and nutrition crammed into my brain. I was so </span><span style="color: #949494;"><span style="line-height: 24px;">intrigued on how many of today's health ailments can be prevented just by proper fitness and nutrition</span></span></span></div><div style="border: 0px; margin-bottom: 20px; padding: 0px; vertical-align: baseline;"><span style="color: #949494; font-family: Armata, arial, sans-serif;"><span style="font-style: inherit; font-variant: inherit; line-height: inherit;">This motivated me to make healthier choices and discover new ways of working out.  I took pilates, spinning, </span><span style="font-style: inherit; font-variant: inherit; line-height: inherit;">and turbo kick. Of course I had my good and bad days, it wasn’t easy to make the changes alone when my hubby made it look so easy.  I told a close friend about my goals and she decided to join me.  We became workout buddies and pushed each other to work hard.  We even trained for our first 10k together.  It was great to have a buddy to do it with and to this day we still keep each other motivated through exercise and healthy eating.  </span></span></div><div style="border: 0px; color: #949494; font-family: Armata, arial, sans-serif; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin-bottom: 20px; padding: 0px; vertical-align: baseline;">This year I want you to focus on yourself.  Think about what goals you want to achieve, whether they are related to fitness and nutrition or not, make goals that will have a positive effect on your life.  Get rid of the negatives and be a better you.  I’m very thankful that I had the people in my life who motivated me to change my unhealthy habits and I hope that I can help you in the same way!  Check out my and <a href="http://www.afitnurse.com/2013/12/new-year-new-you-health-and-fitness.html" target="_blank">New Year New You</a> challenge. Start out 2014 strong, I can’t wait to see what’s in store for you all:)</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>

2014 goals, A fit nurse, Alyssa schomaker, fitness, healthier life, inspiration, Motivation, nutrition

Make 2014 your Year

Make This YOUR Year! In the spring of 2006, I decided to take control and start to live a healthier life.  I was about to get married to t...