Rita, Author at The Health and Fitness Coach

TOP 10 FOODS FOR HEALTHY NAILS

The apparent portion of your nails is dead tissue, trust it or not. This illustrates why trimming your nails doesn't hurt. Powerful, lustrous nails are a sign of a good makeup routine. However, we overlook the fact that good nails necessitate a well-balanced diet. Food provides a variety of beauty nutrients that have a major impact on the appearance of your nails.

Since the nails are the last areas of the body to absorb nutrients, you'll need to take extra care of them if you have a bad diet, otherwise, they'll become thin and brittle. Eating healthy food will spontaneously strengthen and improve the protection of your nails.

1. Beans

Biotin, a form of B vitamin that stops nail breakage and is important for optimal nail protection, is found in a variety of beans. Even a mild biotin deficiency can cause nail dryness and slow nail development. It may also induce darkening of the nails.

Green beans, white beans, kidney beans, pinto, and navy beans are examples of beans that you can eat daily for good nails. These beans may be grilled, fried, or added to a salad or soup.

2.Pumpkin Seeds

Zinc is used in pumpkin seeds, and it aids in the proper functioning of the immune system as well as the formation of connective tissues. Zinc also controls the body's ability to produce new proteins, which eventually form the building blocks of strong nails.

White areas on the nails caused by zinc deficiency are close to the lines that appear as you apply pressure to the nails. Eat a few pumpkin seeds a day to keep your nails safe and solid.

3.Broccoli

Broccoli provides the body with much-needed iron, which is another important ingredient for strong nails. Iron is a fortification trace element that raises tissue oxygen levels and nurtures red blood cells, particularly in nails that break easily and are pale in color. If you don't have enough iron, your nails can emerge with ridges instead of a smooth surface. Broccoli can be eaten raw or roasted.

4.Milk

Milk's high calcium content reinforces and accelerates nail development. Drink at least one glass of milk a day. It has been discovered that a deficiency of calcium in the body can create brittle and dry nails. Drink the milk including foods high in vitamin D, such as eggs, onions, and other foods, to ensure that the calcium is completely absorbed.

5.Eggs

Protein-rich foods are well-known for their importance in general nail protection. This is because nails are composed of keratin, a form of protein, and consuming protein-based foods provides the body with the building blocks it needs to produce long and healthy nails. Eggs, for example, are a high-protein food. For strong nails, consume two servings of eggs a day. You can eat them fried, poached, or cooked in whatever way you choose.

6.Carrots

Carrots will enhance the look of your nails, eyes, and hair if consumed daily. Carrots have a lot of vitamin A, which keeps the nails from being black and brittle.

To make your nails grow long and smooth, eat raw or cooked carrots or simply drink one glass of carrot juice daily. Carrots also help to maintain eye protection and immune system activity, keeping you vital and strong from head to toe.

7.Tomatoes

Tomatoes are rich in biotin and lycopene, two nutrients that can help your nails expand and thicken naturally for a good, lustrous appearance. They're still high in vitamin A and have twice as much vitamin C as an orange! If you can, eat tomatoes raw, as frying them destroys vitamin C. Tomatoes will not only strengthen your nails, but they will also improve the protection of your face.

You can also make a delicious nail soak with tomatoes to help the nails grow longer faster. Combine a small amount of tomato juice with a few drops of rosemary essential oil. Soak the nails for five to ten minutes in this formula. It hydrates and brightens the natural color of your nails.

8.Bananas

Bananas are high in potassium, which helps you feel more energized. Bananas are also high in mineral silica, which is believed to enhance the appearance of the nails, as well as zinc, which strengthens them. This fruit also contains vitamin B6, which is believed to help maintain healthy nails.

By introducing a banana to your morning smoothie or oatmeal, you will reap the advantages of bananas. A banana is also a good mid-morning or mid-afternoon snack.

9.Water

Dehydration affects the general well-being of your nails in the same way it affects the rest of your body. Cuticles and poor nails can be caused by dehydration. You should drink eight to ten glasses of water a day to avoid dehydration.

Also, make an effort to consume more water-rich fruits and vegetables. Tea, coffee, beer, and carbonated beverages may all contribute to dehydration.

10.Sweet Potatoes

Sweet potatoes can help to improve immunity while also promoting cleaner and healthier nails and skin. Sweet potatoes are high in beta-carotene, an antioxidant that the body processes to vitamin A. Vitamin A is required for cell development, which is beneficial to nail health. Dry, brittle nails may result from a lack of this vitamin. Sweet potatoes may be steamed, fried, sautéed, or roasted.

You will have smooth and sturdy nails by having these ingredients in your diet. You must also adequately care for and maintain your nails in addition to consuming these items

Eat and Enjoy

by Rita

THE BEST CORE WORKOUT: LOSE BELLY FAT IN 30 DAYS

Belly fat is not just unsightly and uncomfortable, it’s also super dangerous for your health. Lose belly fat in just 30 days with our cracking core workouts.

One of the main issues I see most frequently, especially with my female clients, is belly fat. It’s simply one of those things that happens when we don’t stay on top of our exercise and diet.

Unfortunately, the belly is one of the most difficult areas to lose excess fat from, but it is also one of the most dangerous types of fat to have, so it’s vital we get rid of it and keep it off.

In this article, I’ll guide you through some of the most effective core workouts to help you lose your belly fat in just 30 days.

What’s the Skinny on Belly Fat?

There are a few reasons belly fat forms. It can be due to a lack of exercise or poor nutrition, and it can also be contributed to by stress hormones.

There are two types of belly fat:

Visceral
Subcutaneous

Visceral fat is the really dangerous type of belly fat and this surrounds your organs. Subcutaneous fat is the type of the fat that lies just underneath the skin, and while it is not necessarily dangerous to your health, it adds to the bulge most people want to get rid of.

Visceral belly fat can lead to a wide range of health complications, and as you look at the following list, you will start to understand why it is so important not to carry weight in this area.

Cardiovascular disease
Hypertension
Strokes
Asthma
Type 2 diabetes
Breast cancer
Alzheimer’s disease and other types of dementia
Colon cancer

I’m big on holistic approaches to problems and, as such, before we get into workouts, I’d like to provide you with some information on how you can use good nutrition to prepare your body to lose this belly fat.

By practicing nutrition that is known to help eliminate belly fat and combining that with the core muscle workouts I’ll explain a little later, you can slash that belly fat in just 30 days.

Reduce Your Belly Fat With These 5 Good Nutrition Tips

There are a few small changes you can make in your diet that will make all the difference in reducing belly fat. These include:

Add Soluble Fiber

Soluble fiber combines with water to form a gel-like substance in your body that slows down the movement of food through the body. This not only helps you to feel fuller for longer, meaning you eat less, but it also helps to reduce the number of calories you absorb from food. All of these benefits combine to help you fight and reduce belly fat.

Sources of soluble fiber you should be including in your diet include avocados, blackberries, legumes, Brussel sprouts, shirataki noodles, and flax seeds.

Reduce Trans Fats

Trans fats are created in the food processing industry when hydrogen is pumped into unsaturated fats. These fats are found most predominantly in some margarines and packaged foods. As the health dangers of trans fats have come to light, more food producers have stopped using them in their products, but you will still find them in your grocery store.

Trans fats have been linked to high levels of inflammation in the body, increased belly fat, insulin resistance, and heart disease. To avoid foods that contain trans fats, try to stay away from processed foods and also read labels carefully. Trans fats are often referred to as “partially hydrogenated fats” on food labels.

Limit Your Alcohol Intake

Yes, I’m about to mess with your wine. Please forgive me, it really is in your best interests, but I do want to point out that some forms of alcohol, like red wine, in small amounts can actually have some health benefits.

Like anything, though, when we err into excess, that’s where the trouble comes in. Prolonged and sometimes even common occasional overuse of alcohol can have serious health effects.

Excessive alcohol use has been shown to be directly linked to the development of belly fat. Now there’s no need for you to stop completely, unless you want to, but you do want to limit your daily consumption of alcohol. Preferably, you want to limit your intake to one unit per day for women and two units per day for men.

If you’re wondering if you can save all your unit allocations for one day and still get the same effect, the answer is no. In the case of alcohol, it is about how much your body can properly process in 24 hours without putting undue stress on it. So, if you overwhelm it with a week’s worth of alcohol units in one day, you are definitely going to see negative health effects.

Eat a High-Protein Diet

When you are aiming to burn fat, it is vital to ensure you are eating a high-protein diet. This is because protein makes you feel fuller for longer. Protein also increases your metabolic rate and helps you to retain muscle mass while simultaneously losing weight.

This is exactly what we want to achieve in this process. We want to reduce fat while maintaining (or increasing) muscle mass. Some of the best sources of protein include eggs, fish, meat, dairy, beans, and whey protein.

Reduce Your Sugar Intake

I think we all know by now that sugar is the enemy of fat burning of any kind. Sugar, or rather its main component, fructose, is also seriously bad for your health in many different respects. Excessive fructose intake has been linked to fatty liver disease, type 2 diabetes, and heart disease.

It’s been drilled into us that we should be avoiding refined sugars, but really even too much natural sugar can lead to the build-up of belly fat if consumed in excessive amounts.

With the rise in popularity of smoothies, sugar intake has also increased dramatically because people chuck seven fruits into a blender and think they are doing their body a favor.

Don’t get me wrong, I am a huge fan of smoothies and the powerful impact they can have in introducing nutrient-dense foods to our diets, but you do need to be really aware of what you are putting into them.

An overload of fructose that your body can’t burn off can be just as damaging as too much refined sugar, so keep an eye on your fruit intake.

Fruits that are low in fructose include:

Strawberries
Blackberries
Avocados
Honeydew melon
Limes
Lemon
Grapefruit

Core Workouts to Flatten Your Belly Fat in 30 Days

The key here is to combine fast and slow exercises to maximum effect. Slow exercise builds muscle and fast exercise sheds fat.

What Are Core Workouts?

Core exercises work the muscles in your lower back, pelvis, abdomen, and hips so they operate as a strong unit. This results in better stability and balance, and, of course, gives us that flat, toned tummy we all want.

Core Workout #1: Dumbbell Squats

Dumbbell squats target:

Core muscles
Thighs
Hamstrings
Glutes

Here are the instructions for how to do dumbbell squats:

Hold a dumbbell at chest level. Keeping your forearms parallel to each other and your feet a shoulder-width distance apart, balance your body weight through your heels.
Now descend into a squat position, keeping your back straight and your chest upright. When you are at the bottom point of the squat, push your weight through your heels and move back up to the starting position.
Repeat 10 reps of dumbbell squats for three sets.

Core Workout #2: Dumbbell Row

Dumbbell rowing exercises target:

Back
Arms
Shoulders

Follow these steps to do a dumbbell row:

Using two dumbbells of moderate weight, position the palms of your hands so they face your body during the exercise.
Bend your knees slightly, and push your butt backward against the wall. This motion will bring your chest forward as you begin to bend at the waist. Ensure you maintain a straight back in this position. Allow the dumbbells to hang directly in front of you, with your arms remaining perpendicular to the floor.
As you do this, be sure to squeeze your ab and core muscles so you maintain a straight posture and pull the dumbbells inward to your side. Your elbows should remain close to your body. Once you have reached the top position, squeeze your back muscles and slowly lower the weight back to the floor.
Repeat three sets of 10 reps of dumbbell rows.

Core Workout #3: Cardio

Ideally, you want to be engaging in at least 75 minutes of vigorous cardio exercises per week. Vigorous intensity exercise means your heart rate increases significantly and, due to the quickening of your breath, you aren’t able to have a conversation. Examples of vigorous intensity cardio would include swimming laps, running, speed skating or jumping rope.

Core Workout #4: HIIT

Slogging it out on cardio for long periods really can get a bit dull, so I always recommend interval training to my clients for fat burning purposes. I’ve already published an entire article on fat-burning HIIT exercises if this is something you would like to include in your month of belly-busting routines.

Core Workout #5: Jog It Off

I love this exercise for its pure simplicity and the fact that you can do it anywhere. All you need is access to a flight of stairs, then jog (don’t walk) up and down, repeating this six times.

While jogging up and down the stairs, you really want to focus on using your core muscles to lift you as much as possible, and get that heart rate up!

Core Workout #6: The Hula

Remember how much fun hula-hooping was as a kid? Well, the good news is that it’s not just a kid’s activity and it is also excellent for losing belly fat.

Hula-hooping works your abs, glutes, and your oblique muscles. You can use an ordinary hula-hoop from a kid’s toy store or you can level up with a weighted version from a gym supplies store. The choice is yours, but I highly recommend you get hooping.

Core Workout #7: Rock Climbing

Gone are the days when rock climbing was just for mountaineering enthusiasts. Today, almost every gym has a rock climbing wall and an hour on the wall is a core workout like no other.

You may think you know how to climb a rock wall, but experts will tell you that you really don’t. While your instinct may be to face the wall and allow part of your torso and buttocks to stick out, that is actually not the best way to maintain your center of gravity.

Ideally, rock climbing experts will teach you to hold yourself flat against the wall and engage your side ab muscles. You will then climb and swing using your fingertips rather than by grasping with your entire hand. This is going to result in very tender forearms, but you will be working that belly and many other muscles at the same time.

Core Workout #8: Planking

While planking is relatively new on the fitness scene, it has taken the world by storm because of how it engages your core muscles in a really simple exercise. Again, this one can be done almost anywhere and it’s also scalable as you get stronger, so you can start with 10 to 15 seconds and work your way up from there.

The idea behind planking is to hold your body in position as flat as...well...a plank! Start by lying flat on the floor, then lift yourself off the ground with your forearms.

Your forearms and upper arms should be bent into an L-shape with your forearms on the floor. Then lift your legs by pushing up from your toes until your body is as straight as you can get it. Next, simply hold that position for as long as you can, move back down to the floor into rest mode, and repeat.

To ensure you last as long as possible in the plank position, remember to breathe. You don’t want to be holding your breath while you’re planking, or it’s not going to come naturally.

Core Workout #9: Heel Taps

Heel taps are awesome for working those abdominal muscles.

Lie on your back with your hands under your bum.
Bend your knees and feet as though you have them propped up on a table.
Now, slowly lower one foot while it’s bent forward until the heel just touches the ground. Repeat with the other foot.
When lifting your foot back up, tighten your abdominal muscles.
Repeat 3 sets of 20 reps.

Core Workout #10: Fat Slicing Scissors

When performing this exercise, you really want to be sure not to force your neck into an unnatural position and always make sure it’s supported. You don’t want to end up with a flat belly and neck pain!

Lie on your back on the floor and place your hands behind your head.
Raise your shoulders and head slightly from the ground while supporting your head with your hands.
Now, raise your legs off the ground. Alternately keep one leg just off the floor and then raise the other up. Then start to make scissor-like motions with your legs.
Keep your feet pointed toward the sky while you make this motion and focus on using your abdominal muscles to move your legs.
Repeat 15 times for each leg in 3 sets.

It’s a Wrap

Using the 10 exercises I’ve suggested here, set a routine for yourself for the next 30 days. Doing the same exercise over and over can be really boring, so I definitely recommend changing it up and trying as many different workout options as possible.

Belly fat can be embarrassing and difficult to get rid of, but most importantly, it can be really dangerous to your health. If you’re just starting your fitness journey, I would definitely say that this should be your first focus point.

By starting with a belly fat reduction routine, you will make the biggest impact on your overall health in the shortest period of time. It is not always the number on the scale that matters; what does matter is reducing your risk factors so you can live a long and healthy life.

With the nutritional advice and workout routines offered here, you will be slashing the belly fat in just 30 days!

Check out this awesome video https://youtu.be/mxOajxO8mX0

The Coach xx

by Rita

CARB-CYCLING – (WHAT IS IT, HOW TO DO IT AND WHY IS IT WORTH IT?)

For decades, the concept of managing and limiting carb intake to maximize energy, develop muscle, and burn fat has sparked fitness enthusiasts' attention. Carb cycling is a technique that can be used for a variety of reasons, including improving physical fitness and losing weight.

Knowing the nutrition science used in carb cycling, commitment to a personalized meal plan specific to the individual and health objectives, and knowledge that this diet plan isn't perfect for everybody are all needed to achieve the best results.

Common misconceptions:

In recent decades, much has been written about the dangers of consuming so many carbohydrates. Although carbohydrate overconsumption can lead to weight gain as well as other health problems, carbohydrates consumed in moderation aren't a bad thing.

The human diet is made up of carbohydrates, fats, and proteins. Carbohydrates, which are something the body breaks down into glucose, are a significant source of nutrition and energy, particularly as a fuel for movement. This is why professional athletes speak of "carbo-loading," power packs and other similar products exist, and also carb cycling is common in athletes and bodybuilders.

The philosophy of restricted diets like Atkins or the Whole 30 also confuses people about the importance of carbs in weight loss. Although modifying carbohydrate consumption can have some benefits, completely removing carbohydrates can do more damage than good.

Carb cycling concepts will help you improve your fitness while also encouraging you to live an active lifestyle. However, since carbohydrates are the body's key source of nutrition and energy in the form of glycogen storage, low consumption may result in a decrease in energy, stamina, and power.

Extreme weight loss correlated with carb cycling and other activities, on the other hand, is not necessarily synonymous with improved health since the weight loss may be due to the depletion of glycogen reserves, which are made up of water and carbohydrates as well as body mass index, or muscle.

What is carb cycling?

Carb cycling is a multi-level diet technique that involves alternating high and low carbohydrate consumption. According to several nutritionists, it involves strict obedience and can only be used for brief periods.

One of the purposes of carb cycling is to push the body to burn fat rather than glycogen which is a source of energy (a form of stored carbohydrate). When you work out on a low-carb day, the ability to burn body fat for food increases until your glycogen reserves are exhausted.

This cycling, though, does not result in improved performance. Furthermore, carb cycling may not fulfil your dietary requirements based on the kind of sport you compete in. A marathon runner, for example, would certainly fuel up for a race differently than a sprinter.

Before you start carb cycling, find out how much basic carbohydrates your body requires, which you can find out by considering the below factors:

Your height, age, and weight
Basal metabolic rate (BMR)
Level of activity
Breakdown of macronutrients (proteins, carbohydrates, and fats) daily

High, medium, and low carb days are popular carb cycling plans. Athletes should consume a high- and medium-carb diet during exercising and a low-carb diet while relaxing. The below are few basic guidelines:

Reduce baseline consumption by 15–20 percent on high-carb and medium-carb days.
Reduce by another 20–25 percent on medium- to low-carb days.

Since carb cycling isn't advised for long-term weight loss, you should use it only once you've exhausted from other, more natural eating options.

How does it work?

The diet promotes weight reduction by shifting carbohydrate consumption ratios during the week and placing the body in a calorie deficit on low-carb days. Carb cycling's main aim is to make the most of food carbohydrates and accumulated glycogen. There are mainly two carb cycling plans.

1. Large re-feeds

When you adopt a low-carb diet schedule for seven to fourteen days in a row, big "re-feeds" of carbs are used infrequently. And you'll pick one day to eat slightly more carbohydrates and increase your workout.

"Re-feeds" are used to take a break from the low-carb diet. Going without carbs for extended periods forces the body to transition to using a certain energy source (stored body fat). When carbs are lost, the body switches to fat as a source of energy.

2. Moderate re-feeds

You will add one day of high carb feeding every 2 to 3 days during the low carb period by using regular mild re-feeds. Some people switch days of high and low carbohydrate intake.

When carb cycling, how much carbs do I consume?

Start with 1-1.5 grams of carbs per pound of bodyweight to decide how many carbs you can consume on your maximum day on the plan. Start with 1.5 gram and change as needed based on your performance.

Some tinkering will almost certainly be required, as some of us are more "carb sensitive" than the others. The amount of carbs you need depends on your activity level, training speed, size, and even gender, but a limit of 200 g per day is a decent starting point.

Example of a Carb Cycling Plan

Using 200 grams of carbohydrates as the highest amount on a high carb day, here's an overview of doing the 5-day carb-cycling plan.

150 gram on the first day
100 gram on day 2
50 gram on the third day
125 gram on day 4
200 gram on day 5

For the first three days, you'll reduce your carb intake by 50 grams, then increase it by 75 grams for the next two days. To cover up for the calories missed on reduced carb days or rest days, some people tend to increase their consumption of healthier fats. That's great, but since fat is a high-calorie macronutrient, it can disrupt weight loss.

You'll burn enough fat as energy on low-carb days if you wouldn't raise your carbohydrate intake, particularly if you're working hard, doing cardio exercises, and dieting.

Hit to a Plateau

You'll most likely hit a fat-burning plateau at some point and will need to switch it up. When this occurs, have three to four high-carb days in a row, or indulge in a cheat meal once in a while. This will rev up your metabolism, allowing you to continue fat burning.

Going carb-free for three days is yet another way to restart the weight loss. Fibrous veggies must only be considered at this period since no carbs should be consumed during these three zero carb days

Efficacy of carb cycling

According to research, a well-designed carb cycling regimen followed over a brief period will help athletes compete better and lose weight.

Carb cycling is a common method for breaking through weight loss plateaus. It's also a strategy used by bodybuilders and competitors to achieve an edge in competition.

Low-carb days aim to improve insulin sensitivity and thus encourage body fat utilization. Insulin is a hormone that aids in the digestion of carbohydrates.

High-carb days are used to increase metabolism, recharge muscles, improve athletic efficiency, and improve appetite-controlling hormones like leptin and ghrelin. Leptin tells our brain when we're full after feeding, while ghrelin tells us when we're hungry.

Carb cycling, like all eating strategies, has to be evaluated and adjusted regularly to ensure that it is still delivering the desired health benefits. It's best to work with a doctor or a nutritionist to develop a customized strategy.

Some people want to add "cheat" meals into a rather low-carb diet schedule as a means of carb cycling. Cheat meals, while not as specific as conventional carb cycling, will help increase leptin levels and rev up the metabolism while still serving as a motivating incentive for sticking to a more restricted diet on other days.

Find out if Carb cycling good for you or not?

Carb spinning, when done correctly and over brief periods, may be beneficial to the majority of people. For certain people, like those with diabetes and heart disease, some with eating problems, or pregnant or nursing mothers, this is not a balanced diet. Discussing to your doctor about changing your carbohydrate intake if you have diabetes. They might provide important healthy benefits

However, if you're on diabetes medicine, you should be cautious about any drastic changes to your carbohydrate consumption (like insulin). Furthermore, some people suffer adverse side effects on low carb days, such as nausea, hunger pangs, cramping, irritability, stomach pain, and sleep problems.

The plan may not be the right method to improve daily healthier eating habits or fit with people who want balance because it needs rigid commitment. Carb cycling, on the other hand, appeals to some people because it may feel like a happy medium between low and high carb diets, allowing for daily high carb meals while also reaping the rewards of low carb feeding.

Weight loss by carb cycling

If calorie management, discipline, and the recommended diet schedule are practiced, cycling your carb intake can be a perfect way to burn fat and body weight. The carb cycling regimen is likely to encourage weight loss because it also requires a calorie deficiency (as most people are far less likely to overeat fats and proteins).

Furthermore, there is a strong correlation between carbohydrate consumption and blood insulin levels. Fat accumulation is more possible as insulin levels in the blood stay high.

Good eating should be the cornerstone of the meal schedule, as it should be for every weight-loss approach. Carb cycling should never be used as an excuse to gorge or limit your diet excessively.

The rigorous monitoring that a program like a carb cycling requires can also lead to disordered eating habits. Check in on yourself daily to see if your new food habits are doing you well.

Carb cycling and athletic performance

For marathon runners and athletes, carb cycling is a common diet technique. Physique athletes rely on low-carb or no-carb days during their performance preparation.

Since glycogen contains a significant percentage of water, adjusting carbohydrate consumption will alter the appearance of muscles on stage by causing transient water loss. More carbs can help you build muscle by creating an energy surplus.

Carb cycling is a technique used by certain athletes to maximize muscle gain while minimizing fat gain during exercise. This necessitates sticking to daily diets that are calculated based on energy intake and body composition.

Protein consumption would be higher (around 30–35 percent of daily caloric intake) for these athletes during carb cycling for muscle development. Carbohydrates should provide for 10–15 percent of total consumption during the low period, which should mostly come from fresh vegetables. They also combine high-carb days with hard workout days to provide more steam, aid muscle regeneration, and provide vital nutrients.

Benefits of carb cycling on health.

While more research is required, many people believe that carb cycling has the following advantages:

Low carb stages can help you lose weight by suppressing your appetite and making it easier to lose weight.
Low carb days are said to cause the body to use body fat as a source of energy during exercise.
High-carb days replenish muscle glycogen and provide the body with vital nutrients.
Carbohydrate-rich days supply fast energy for strenuous workouts.

Low carb days avoid blood sugar rises and lows by regulating insulin and other hormones. High-carb days have adequate insulin to maintain muscle tissue while also improving thyroid hormones, leptin levels, and testosterone levels

Rotating low carb days and high carb refeeds may seem less restricting and more manageable than consuming low carb all of the time.

by Rita

BEST BOOTY-BUILDER WORKOUTS: GET THE BUBBLE BUTT OF YOUR DREAMS

Everybody wants...no...needs a bubble butt! We’ve got booty-building workouts that will give you the bubble butt of your dreams.

In recent years, body shaping has become all about the butt! Gone are the days when plank-flat bums were the thing to have. As we start to embrace the female form in all its glory, everyone wants a bubble butt!

There are so many myths around the type of people that can and can’t have bubble butts. Some say you’re either born with it or you’re not. Really, that’s just not true.

While, depending on your build, your butt will always only shape to your own natural stature, you definitely don’t have to live with plank-butt for the rest of your life just because you were born with one!

Build That Booty

In the fitness industry, when we talk about butt building, we refer specifically to a set of muscles called the glutes.

The glutes are the largest group of muscles in the body. They also play a really important role in more than just how good we look in a pair of jeans. Glutes help us move and they stabilize your body so you can remain upright.

This group of muscles is made of three primary muscles and six secondary muscles, all of which work together to support functional movement. One of those three primary muscles is what gives our booty its shape—the gluteus maximus.

Booty Gains and Fat Losses

So, now that you know the shape of your butt is actually determined by muscles, I’m sure it’s going to be no surprise to you that to get the bubble butt of your dreams, you’re going to have to use some weights in your training. Weight training builds and shapes muscles.

This process is really similar to what you see happening with your biceps when you focus weight training on your arms. Notice how your bicep muscles grow and shape in a rounded form? Well, that’s what we want to achieve with our glute muscles too.

The great thing about glute training is that it doesn’t just help to grow muscles. The exercises I’m going to be recommending here are also phenomenal at burning calories, so not only are you shaping those glutes, but you are reducing the jiggle by burning fat. Of course, we want a shapely butt, but uber-jiggle is not exactly the ideal.

The Importance of Warm-Ups

I cannot overstate the importance of warm-ups, especially when you are going to be doing weight or muscle training. The easiest way to take yourself out of the game for a long time is to work your muscles hard when they’re cold.

How you choose to warm up is totally up to you, but it should be some form of slow- to moderately-paced exercise that gets your heart rate up and blood pumping to your muscles at a faster rate than when you are in a sedentary state.

About 5 to 10 minutes of brisk walking, bike riding, or rope jumping is perfect to warm up and get ready for your butt-boosting regimen.

Booty-Boosting Workouts

I’ve put together five different exercises you can do that are proven to work those glutes. Keep in mind that in many glute exercises, you can use your own body weight to build that butt; you don’t necessarily need to use actual exercise weights. That means you can really do these exercises anywhere and you don’t have to wait for butt-day at the gym.

Sexy Squats

If you add only one booty builder to your routine, it had better be the humble squat. Squats also help improve your flexibility and work your cardio system.

I recommend starting your exercise routine with squats because it really helps to get your whole body working. It’s sort of a next-level warm-up activity. Try to work toward 25 squats per repetition (rep). Eventually, your end goal should be four reps of 25 squats each, but if you’re just starting out, definitely work your way up there.

As you descend into the squat position, squeeze the glute muscles so they really start working. The key here is to focus on your form and not speed or anything else. When doing exercises like this, form is everything, because it’s the only way to make sure you are really working those muscles.

Quad-Less Lunges

One of the things I hear a lot from my clients is that they put up with plank-flat butts because they’re scared of developing enormous quad muscles as a result of glute exercises.

Honestly, if you’re not a bodybuilder, this could be a valid concern. Yes, we want the bubble butt, but we don’t want to look like we could kick start a Boeing, right?

Well, thankfully, I’m happy to share with you the secret I give all my clients. You can build great glutes and not simultaneously develop enormous quads. You just have to know how.

The key is making your exercises high and wide. So, no matter what exercise you’re working on, if it’s glute-related, take an extra wide or extra high step to avoid placing your body weight on your quads.

When doing lunges, for instance, which are great for glutes, take an extra wide step to avoid working your lower legs. You can also change your lunges up by creating an elevated platform and lunging by stepping down instead of horizontally. This will help to increase your range of motion as well as work so many more aspects of your glutes.

Build a Bridge, and Glute Over It

Let’s face it, we all spend a lot of time sitting down. We sit for work, while we’re driving, and even when we are enjoying leisure time for the most part. As a result, our glute

muscles are pretty weak and this results in us overusing our other muscles when we exercise or just generally exert ourselves on a daily basis.

So, working on building our glutes is not just for superficial purposes; it really can make us stronger and help to avoid injury in other muscles. One of the easiest ways to do this is by using a glute bridge.

Sit flat on the ground with your upper back supported by a bench. Your knees should be bent and your feet should be flat on the ground. Then, start to raise your pelvis off the floor by squeezing your glutes until your pelvis is in line with your hips, knees, and shoulders.

You should only be using your glutes to lift your pelvis off the floor and no other muscles. It definitely takes some practice, but with focus and repetition, you will get it right.

As you get better at this exercise, you can also use weights placed on your hips to increase the resistance.

Saucy Single-Leg Squats

As I mentioned earlier in the article, our glute muscles are used to help keep us upright and maintain balance, so exercises that purposefully put us off balance are a great way to work those glutes.

Single-leg squats are one such exercise and the key here is focusing on your balance and form rather than trying to do more of the squats. Single-leg squats are pretty challenging, and if you need to do these in front of a wall and just barely touch it with your fingertips for balance at first, that’s totally fine.

This is one of those exercises where practice makes perfect, and it will take some time for you to get it right. Essentially, you want to pick a leg (alternate, of course) and tuck it up as far as possible, then squat down as far as possible on the leg you are working. Focus on using your glutes to complete the motion and not your leg muscles.

Shifting Split Squats

Glute exercises are best done using your own body weight, and in this glute exercise, you’ll use your body weight to the greatest effect. When performing these squats, you’ll want to distribute your weight normally on the descent. So, you are allowing your body weight to rest on the full plane of your feet—toes, ball, and heel.

The shift and split comes when you ascend. On the ascent, you’ll shift your body weight to your heel only. This does two things:

It increases the amount of weight, and therefore, the amount of work, that your glutes need to do to achieve the ascent.
It puts you off balance so your glutes have to work harder to keep you upright and achieve your ascent.

Bubble butt incoming!

It’s a Wrap

We all have to work with what we’re given and not all of us are born with bootylicious bums, but that doesn’t mean you can’t have one.

We also need to be realistic and understand that our bodies are different, so your bubble butt may not look like someone else’s, and that’s okay. You’re aiming for curves, and just because your end result is not exactly Kardashian-esque, that doesn’t mean you’ve done anything wrong.

The key to a great bubble butt is burning fat and building the right muscles. Check out our article on how to burn fat in just 30 minutes and be sure to combine the exercises I’ve suggested here with some of those to achieve the bubble butt of your dreams.

Check out this great video https://youtu.be/Vt7X4muEcpw

The Coach xx

by Rita

TOP 10 FOODS FOR HEALTHY SKIN

Everybody has a preferred face cream or drug, but healthy skin begins from the inside out. Older cells are continually shed and replaced with new ones, so a steady flow of essential nutrients is needed to keep this fast growth going. If you eat the right ingredients, you'll give your skin the vitamins it needs to remain soft, luscious, and free of blemishes.

Regardless of how hard we work to avoid it, our skin does age over time. Overexposure to the heat and tanning beds, heavy soaps, additives, and inadequate diet will all hasten the appearance of wrinkles and age patches of skin. With this insight, it's best to take a holistic view. Eat antioxidant-rich fruits and vegetables, good fats from fatty fish and nuts, and a diverse and balanced diet to care for your skin and enhance your nutrition. This should include optimum amounts of nutrients like beta carotene, zinc, selenium, vitamins C and E, which are all essential for glowing skin.

1. Fatty fish

Salmon, herring, and mackerel are high in omega-3 fatty acids, which are good for the skin. They're high in omega-3 fatty acids, which are essential for keeping skin healthy.Omega-3 fatty acids are important for maintaining healthy skin that is thick, supple, and moisturized. In reality, a lack of omega-3 fatty acids will lead to dry skin. Fish oil contains omega-3 fatty acids, which help to relieve inflammation, which can exacerbate redness and acne. They will also make your skin less vulnerable to UV rays from the sun.

Fish oil supplements have been shown in some trials to assist with autoimmune skin disorders including psoriasis and lupus.

Vitamin E, one of the most essential antioxidants for your health, is contained in fatty fish. Getting enough vitamin E is critical for protecting your skin from free radical damage and inflammation.

This kind of seafood is also a good source of high-quality protein, which your skin needs to stay strong and healthy. Finally, fish contains zinc, which is essential for the regulation of the following:

the inflammatory process
skin wellbeing in general
the development of new skin cells

Body infection, lesions, and slow wound healing are all symptoms of zinc deficiency.

2. Avocados

Avocados have a lot of good fats. Many functions of your body, including the health of your skin, are aided by these fats. It's important to consume enough of these fats to keep skin flexible and moisturized. A large study involving over 700 women discovered that a high total fat intake — especially the types of safe fats present in avocados — was linked to supple, springy skin.

Avocados also contain compounds that can help shield the skin from sun damage, according to preliminary data. Wrinkles and other symptoms of aging can be caused by UV damage to the skin. Avocados are also high in vitamin E, an essential antioxidant that helps shield the skin from oxidative stress. The majority of Americans are deficient in vitamin E.

Vitamin E, it turns out, is more powerful when mixed with vitamin C.

Vitamin C is also essential for good skin. Your skin needs to produce collagen, which is the major basic protein that keeps it firm and stable.

Vitamin C deficiency is uncommon these days, but it can cause brittle, rough, and cracked skin that bruises easily.

Vitamin C is an antioxidant that protects the skin against oxidative damage induced by the sun and the atmosphere, which can trigger aging signs. Vitamin E is 14 percent of the Daily Value (DV) and vitamin C is 11 percent of the DV in a 100-gram serving, or around 1/2 an avocado.

3. Walnuts

Walnuts have several qualities that make them an ideal food for maintaining skin health. They're a decent source of essential fatty acids, that your body can't produce on its own. In particular, they contain more omega-3 and omega-6 fatty acids than most other nuts.

Inflammation, like inflammatory skin disorders including psoriasis, can be exacerbated by a diet rich in omega-6 fats. Omega-3 fats, on the other hand, decrease inflammation in the body, including your scalp.

Omega-6 fatty acids are abundant in the Western diet, but omega-3 fatty acid supplies are scarce. Walnuts can help combat the inflammatory reaction to excessive omega-6 because they include a nice balance of these fatty acids.

Walnuts also provide additional nutrients that your skin requires to work correctly and remain healthy. Walnuts contain 8% of the daily value for zinc in one ounce (28 grams).

Zinc is required for your skin's barrier mechanism to work properly. It's also used for wound healing and bacterial and inflammatory eradication.

Walnuts are also high in the antioxidants vitamin E and selenium, as well as 4–5 grams of protein per ounce (28 grams).

4. Sunflower seeds

Nuts and seeds, in particular, are healthy sources of skin-boosting ingredients. Sunflower seeds are a great example of this. Sunflower seeds contain 49 percent of the daily value for vitamin E, 41 percent of the daily value for selenium, 14 percent of the daily value for zinc, and 5.5 grams of protein per ounce (28 grams).

5. Sweet potatoes

Plants contain beta carotene, which is a fertilizer. It works as a provitamin A, meaning it can be processed into vitamin A in the body. Oranges and vegetables including carrots, spinach, and sweet potatoes contain beta carotene.

Sweet potatoes are an outstanding source of beta carotene, with one 1/2-cup (100-gram) serving to provide more than six times the daily value of vitamin A. Beta carotene and other carotenoids serve as natural sunblocks, which help to keep the skin safe.

When this antioxidant is ingested, it is absorbed into the skin and helps to shield your skin cells from the light. This may aid in the prevention of sunburn, wrinkles, cell death, and dry skin. Intriguingly, high levels of beta carotene will give the skin a warm, orange hue, leading to a more youthful look. Sweet potatoes are high in beta carotene, a natural sunblock that can shield the skin from damage caused by the sun.

6. Red or yellow bell peppers

Bell peppers, including sweet potatoes, are high in beta carotene, which the body transforms into vitamin A. One cup (149 grams) of diced red bell pepper provides 156 percent of the daily value for vitamin A.

They're also high in vitamin C, making them one of the better sources. This vitamin is required for the production of collagen, a protein that keeps skin firm and solid. A single cup of bell pepper (149 grams) contains 211 percent of the daily value for vitamin C.

Women who ate lots of vitamin C had a lower chance of wrinkled and dry skin as they got older, according to a major observational report. Bell peppers are high in beta carotene and vitamin C, which are both powerful antioxidants for the skin. Vitamin C is also required for the production of collagen, a structural protein that serves to maintain your skin firm.

7. Broccoli

Broccoli contains numerous vitamins and minerals that are beneficial to skin health, such as zinc, vitamin A, and vitamin C. Lutein, a carotenoid similar to beta carotene, is also present. Lutein protects the skin from oxidative distress which can lead it to wrinkle and dry skin.

Broccoli florets, on the other hand, contain a unique compound called sulforaphane, which has a long list of possible health benefits. It can also have anti-cancer properties, such as in the case of some cases of skin cancer. Sulforaphane is also a potent antioxidant that protects against sun damage. It acts in two ways: it neutralizes toxic free radicals and activates the body's other defense mechanisms.

Sulforaphane decreased the number of skin cells destroyed by UV light by as much as 29 percent in laboratory experiments, with defense lasting up to 48 hours. Sulforaphane can also help preserve collagen levels in your skin, according to research.

Broccoli is high in vitamins, calcium, and carotenoids, both of which are beneficial to skin health. It also includes sulforaphane, which can shield the skin from sunburn and aid reduce skin cancer.

8. Tomatoes

Tomatoes contain all of the main carotenoids, like lycopene, and are a good source of vitamin C. The antioxidants beta carotene, lutein, and lycopene were shown to shield your skin from sun damage. They can also aid in the prevention of wrinkles.

Tomatoes are an ideal food for preserving good skin since they are high in carotenoids. Consider combining carotenoid-rich foods such as tomatoes with a fat origin like cheese and olive oil. Carotenoids are more absorbed when you eat fat. Tomatoes are high in vitamin C as well as all of the main carotenoids, particularly lycopene. These carotenoids can help avoid wrinkles and shield the skin from sun damage.

9. Soy

Isoflavones, a group of plant products that can either imitate or inhibit estrogen in the body, are found in soy. Isoflavones can support your skin as well as other parts of your body.

In one small trial, eating soy isoflavones every day for 8–12 weeks decreased fine wrinkles and increased skin flexibility in middle-aged people. Soy can also help keep the skin soft and strong in postmenopausal women by reducing skin dryness and increasing collagen levels. These isoflavones not only shield your body's cells from injury but also your skin against UV radiation, potentially lowering your risk of developing cancer.

10. Dark chocolate

Here's yet another excuse to indulge in chocolate: The results of cocoa on the skin are incredible. Participants in one study reported thicker, more hydrated skin after 6–12 weeks of daily consumption of an antioxidant-rich cocoa powder. Their skin was much less gritty and scaly, less sunburn-prone, and had more blood supply, which means more nutrients were delivered to their skin.

According to another report, consuming 20 grams of high-antioxidant dark chocolate per day could cause your skin to withstand about twice as much UV radiation until burned as eating low-antioxidant chocolate. Several other tests have found similar findings, including a reduction in wrinkle appearance. Bear in mind, though, that at least one review found no major consequences.

To reap the advantages and keep added sugar to a minimum, select dark chocolate that contains at least 70% cocoa.

Antioxidants in cocoa can help to protect your skin from sunburn. Wrinkles, hydration, blood flow, skin thickness, and skin texture can all benefit from these antioxidants.

Eat and Enjoy!

by Rita

BEST DAILY HABITS TO CREATE MENTAL WELL-BEING: ONE A DAY

These Are My Best Daily Habits to Create Mental Well-being: One a Day for a Happier Life

Does building mental well-being seem like a huge task? Not if you break it down into these powerful daily habits.

While my work focuses predominantly on physical well-being, I cannot deny there is a major link between mental health and overall well-being. Mind and body are inextricably linked; there’s no way around that.

Exercise routines are habits, and building good habits is valuable to more than just your physical health.

The whole concept of mental well-being can be overwhelming, though, so here I’m going to simplify it for you. I’ll be giving you seven habits to implement—one each day of the week—to maximize your mental well-being.

Daily Habits for a Happier Life

We all just want to be happy, right? So, why does that seem so darn difficult sometimes? Now, my expertise is in the physical body, but I often see clients coming in who are clearly going to struggle to make exercise a part of their daily routine, because their mental well-being is not where it needs to be.

For these clients, I gently try to help them form great habits in their daily lives that will impact their overall well-being and, in turn, help them get what they want from their physical health journey.

Daily Habit #1: Sleep on It

Believe it or not, about a third of our lives is spent in bed—yes, I mean sleeping, not...the other stuff. Sleep is just as important to our survival as breathing, eating, and drinking.

If you’ve ever gone just a couple of days without a decent night’s sleep, you know what an impact it can have on your mental and emotional health. Insufficient or poor-quality sleep impacts your memory, emotions, and even your critical thinking skills.

The best way I can recommend getting a good night’s sleep (on most nights at least) is establishing a sleep schedule and sticking with it. Set a time to go to bed and, as far as possible, keep to that time. When you go to bed, that means no mobile phones or television.

Your brain is really good at making connections, so you definitely want to connect your bedroom with the concept of rest. That means keeping the space comfortable and free from distractions.

If you struggle to sleep, I recommend anything that doesn’t involve a screen to occupy your mind for a few minutes until you try to fall asleep again. Reading a book, meditating, or doing some breathing exercises are all great ways to do this.

Daily Habit #2: Banish Negative Thoughts

Sometimes it’s really easy to allow ourselves to slip into a cycle of negativity, which is fed by negative thoughts and these slip into your life, poisoning it with difficulties and painful events. When you’re in that cycle of negativity, it can be really difficult to think positively, but I have found that it is the only way to break the vicious circle.

Like most other things, thinking positively is a habit and it is a choice. You can choose the thoughts you allow to occupy your mind. The best way to start making this a habit is to start small.

Each morning, say out loud that you are going to have a good day. Keep your eye open for good things that happen during the day and acknowledge them. We are all really good at noticing the bad stuff and casting aside the good things. Make it your habit to change that around.

Notice beautiful flowers or how good someone’s perfume or cologne smells. Savor a delicious meal or allow yourself to stand in a warm shower and just enjoy the moment.

You will be amazed at how quickly your overall mindset can change if you set out to find positivity each day. Of course, negative thoughts are going to slip in, that’s the balance of life, but the key is not to focus on them and let them poison your life.

Daily Habit #3: Eat Well and Increase Your Activity Levels

You had to expect this one. I am a fitness expert after all. These two things really are vital to overall wellness, though.

Our bodies are essentially biological machines, and, just like every other type of machine, if you put the wrong type of fuel into it or park it in a garage and don’t use it, there will be an overall impact on long-term functioning.

By the same token, if you make junk and processed foods the biggest part of your diet and don’t ever engage in an exercise, your body and mind are going to suffer.

Despite my profession, I’m not here to tell you that you have to go to the gym every day or have a really structured exercise routine.

You will see a huge benefit from any increased activity, especially if it’s outdoors. I always recommend doing a form of exercise you enjoy, because then you are far more likely to do it often. So, walk the dog, or go for a hike with friends, whatever you do, get your blood pumping.

I often help my clients change their eating habits, simply because what you eat is so closely tied to achieving fitness goals, but I’m the first person to tell you that it is the small changes that make a huge difference.

Reducing the amount of processed foods you eat, increasing the number of whole foods in your basket, and limiting the refined sugar you eat are all small changes that make a big difference.

Daily Habit #4: Take a Break

Yes, I know, this one is easier said than done, especially in the crazy, high-paced world we live in. It is precisely because we lived in such a hectic environment that taking time out is vital for our mental well-being.

Access to the internet and social media means we can now get our information quickly, we are constantly on the go and receiving information, and responding with various emotions. In certain aspects, this is a good thing because we are now more connected than ever and we can communicate with family and friends and take advantage of support networks.

Unfortunately, this can also be really taxing on us emotionally and mentally. So, really taking time out does not need to mean going to a tropical island for a week (although that would be great!). In today’s world, taking time out can mean deleting social media apps from your phone for a week or two or removing news apps.

Taking time out means practicing self-care by removing yourself from whatever is causing your emotional or mental distress or overload. This will look different for everyone, but it does mean you need to be self-aware and understand what is negatively impacting you.

Daily Habit #5: Find a Hobby

I can hear you saying it, “I don’t have time for a hobby!” And probably also, “You just told me to take a break and now you want me to pick up a hobby?” Yes, I am.

When you use your brain for something other than work, or other activities that you have to do, and instead use it for something you enjoy doing, it is like taking a mini-mental and emotional break.

You really want your hobby to be something you absolutely love doing. Maybe you’re already dedicating time to such an activity. If you are, great! Keep at it and recognize how much of a difference it makes in your life.

If you don’t yet have a hobby, start taking small steps to get there right now. Book the classes, buy the coloring book, or start writing that short story. Self-care doesn’t always mean taking time to have a facial or put your feet up; sometimes it means doing the things that tickle your brain and your soul simultaneously.

Daily Habit #6: Practice Mindfulness

If you haven’t yet come across the term mindfulness as relates to mental well-being, then you may have been living under a rock!

Mindfulness is a technique that helps you focus on what you are thinking and how you are feeling in the moment. It also helps you pay attention to your emotional reactions and the physical sensations you are experiencing.

There is a huge amount of evidence that points to the efficacy of mindfulness in helping us to let go of negative events from the past and anxiety about future events so we can give our energy to what is happening in our lives right now.

When practicing mindfulness, work on paying attention to the sounds, smells, and physical sensations of your day. Try to notice how different things make you feel and how your mind and body react to them.

Mindfulness is not about denying emotions or running away from them; you really just want to recognize them, understand why they are there, and then allow them and yourself to move on. It does take time to get into a space of automated mindfulness. It’s something you will need to work on every day until it becomes an integral part of the way you live.

Daily Habit #7: Talk About It

Sometimes the best thing for your mental wellness is just to get it all out. If you’re really lucky, you might have a friend, partner, or family member who is great at listening.

Do be careful about who you share with, though, as it is only really helpful if that person has a positive outlook on life. If you choose to open up to someone that generally views the world in a negative way, you’re going to inevitably leave the conversation feeling worse about your situation.

The person you choose to share with does not have to agree with everything you say. In fact, it is better if they have the ability to gently and kindly move you back to reality. We so often get wrapped up in our situations and make them worse than they really are, so it can be helpful to talk to someone who is able to provide a different perspective.

If you don’t personally know anyone that fits this bill, you should definitely consider a trained therapist or counsellor. This is often the best option in fact, because they are approaching your situation, emotions, and challenges from a completely neutral and professional perspective. They will also be able to provide you with coping mechanisms to deal with your issues.

The Nature of Habits

Habits are seriously powerful in our lives. They can often make or break success, so it’s really important to understand how they form and how you can make good ones and break bad ones. If you haven’t read the book, The Power of Habit by Charles Duhigg, I highly recommend you grab it.

Almost every habit you have starts with a “habit loop,” which is a psychological pattern made up of three parts:

The cue
The routine
The reward

The Cue

The cue in the habit loop is the trigger that tells your brain to automatically go into the mode that allows a behavior to unfold. This cue is going to be different for every habit and it’s only through self-reflection and being aware of what is happening in the moment (mindfulness, anyone?) that you will be able to ascertain your cue.

The Routine

The routine is that actual behavior itself, whether seemingly negative or positive. That’s the action we think about when we refer to a particular habit.

The Reward

This is the whole reason the habit has become ingrained in our lifestyles. Nothing becomes a habit if there isn’t a reward, but this can be really complex.

We see rewards as something positive, but because our human psychology is often so complicated, a negative reward may actually be seen as positive. If you’re in the habit of procrastinating, for instance, it may be difficult to figure out what the reward is in this situation.

After all, the only thing that comes from procrastination is often anxiety. Human psychology is complex, and the very anxiety you fear may actually be your reward. Deep down, you think you operate best in an anxious state. The truth, of course, is quite the opposite, and you’ll need to accept this so you can build a new habit loop that focuses on not procrastinating but feeling in control of your life (the reward).

Building New Habits

Understanding the habit loop is integral to breaking down bad habits, but it is also integral to building new ones. If you plan to work on implementing the seven habits I’ve discussed in this article, I highly recommend you break them down and deeply understand what your cue, routine, and reward would look like for each one.

Here’s an example for Daily Habit #1:

Cue: The time you set for bedtime.
Routine: Get into bed without any distractions around you and do your best to fall asleep. If you cannot fall asleep immediately, tire your brain out with an activity like reading a book, meditating, or breathing exercises.
Reward: Waking up feeling rested and having energy for the day ahead.

Do that for each of these habits and then be sure to look out for your cues, practice the behavior, and enjoy the reward. That’s how new habits are built.

It’s A Wrap

Believe it or not, happiness and overall mental well-being does take some work. The irony of being chronically unhappy is that sometimes it’s easier to slip into that state than it is to take action and make your life better.

The choice is yours. While the seven habits I have recommended here are not easy to implement, they are entirely possible, and they are also really vital to living a healthy and happy life.

Each of these habits, as simple as they may seem on their own, have knock-on effects in our lives, and you will be amazed at what a difference each makes.

It is sometimes difficult to admit that negative habits of our own making are the root cause of so much unhappiness in our lives, but if you are brave enough to accept that, you are well on your way to a happier life.

Check out this video, I love it! https://youtu.be/DxIDKZHW3-E

by Rita

THE ULTIMATE HOME KETTLEBELL WORKOUT

The kettlebell does not seem to be anything special, but trust me when I say it's your ticket to better health. These cannonball-shaped loads build control, fitness, core strength, and power asynchronously for the heavyweight outcome, stocking the same smash as dumbbells and well with the heart rate-spiking advantages of HIIT.

The kettlebell is still underappreciated and underutilized by the majority of gym-goers, so don't be fooled. 'The muscle can not see what you're carrying in your hands. The kettlebell is an excellent piece of equipment for the home fitness warrior because it is portable, versatile, and functional.

Are you ready to add this weapon to your arsenal? We go into the advantages of kettlebell training, the best kettlebell movements, and drills for burning fat, building strength and increasing health. Let's get started.

Benefits of kettlebell workout

Kettlebell fitness and exercises have become more popular as a result of the growing success of sports like CrossFit and Strongman, but the concept is not new. Circus strongmen utilized kettlebell weights — originally designed for measuring vegetables, to modify their physiques in the 19th century, which contributed to an increase in kettlebell fitness. What they will do for you is as follows:

Workouts using kettlebells will: Simplify the training

Kettlebells are one of the simplest weights to pass around during a workout due to their layout, and they can be conveniently stacked anywhere from your car trunk to your backyard shed or workshop. "To successfully prepare for strength, develop muscle, and fitness, you don't need much more than a kettlebell in accordance with your body mass," They can also be tailored to your strength and endurance levels. Kettlebells come in a variety of weights and heights, ranging from 4 kilograms to 68 kilograms, according to fitness brands including Rogue and Bulldog.

Workouts with kettlebells may be used to replace cardio.

Kettlebell routines usually have a high rep set, which means several muscles are exercised at the same time. They will have comparable aerobic benefits to HIIT training if done at a steady rate. Participants in a 2010 study who did a 20-minute kettlebell snatch exercise burned 13.6 calories per minute, which is equal to "running a 6-minute mile average." According to the NSCA's TSAC Study, doing kettlebell circuits three days a week would increase the VO2 max by 6% in less than a month.

Kettlebell workouts will help you strengthen your posterior chain.

Workouts like kettlebell swings can aid you to raise your heart rate and lose fat, but they only shine when it comes to creating power in the posterior chain – the muscles on the posterior of the body. Furthermore, because of their form and scale, they can function the muscles better than barbells and dumbbells. The easiest way to grow the posterior chain is to swing kettlebells. You'll burn calories this way and these are the body's largest muscles.

Kettlebell workouts will help you improve your mobility.

If you're having trouble with the dumbbell back squat, for example, using the kettlebell goblet squat is a great way to practice proper technique when doing a safer workout that can be improved as your strength improves. "Kettlebells allow you to walk athletically with added pressure from a range of angles and more difficult positions.

Workouts using kettlebells will increase the range of motion.

Most kettlebell exercises enable you to switch through various planes of motion, ranging from spins, presses and holds to more dynamic motions that are more difficult to do using a dumbbell or barbell. 'You have the ability to step around wider ranges because you don't have a barbell to put a lot of weight into,' Morgan says. Kettlebell exercise, according to the Journal of Strength and Conditioning Research, leads to a healthy lower back due to the loading and activity habits.

Workouts using kettlebells can correct muscle imbalances.

Many kettlebell movements are solo, which means you only use one arm or leg at a time. "Rather than depending on the stronger side to get through a push, this allows you to train all sides equally. It will help you overcome your shortcomings and improve your overall strength. Training one limb at a time has a positive impact on your balance. To control the acceleration, you must first stabilize yourself. For eg, pressing with one arm upward forces you to balance your trunk.

Kettlebells workouts at home

Before you begin, you must first determine your objectives so that you can function within the required rep spectrum.

Muscle endurance can be improved by using a smaller kettlebell for a few sets of higher reps (15+).
More hypertrophy and coordination can be achieved by using a heavier kettlebell with several sets of a few reps (5-8).

Choose a kettlebell that is strong enough that you are nearing muscle exhaustion by the end of the set in both scenarios. A lower-body motion, an upper-body motion, and a core/grip exercise will be used with each exercise. These exercises will put the flexibility flexors to the test as you've never seen them before.

Kettlebell Deadlift

Bilateral moves, which require the use of both hands, push you to lift big loads and recruit different muscle groups at the same time. You're working your glutes, back, and center in this case.

How to do a kettlebell deadlift:

Place a kettlebell among your arches and pose with your feet hip-distance apart. Be sure your elbows are above your waist and your hips are well above your knees as you hold the kettlebell knob in both hands. This is the starting spot for your deadlift. Push your head back and down while bracing your spine and holding your back flat. Squeeze the glutes as you raise the kettlebell to stand, firmly digging your heels into the dirt. Return the kettlebell to the floor with a straight spine, keeping your chest from falling past your hips.

One-Hand Kettlebell Deadlift

When you go from a bilateral to unilateral move, you're bringing an anti-rotation aspect. As a result of the mass being shifted on one side, the heart is recruited to keep your weight from spinning. This is also beneficial for increasing stability and preventing injuries.

How to do a one-hand kettlebell deadlift:

Place a kettlebell across your arches and pose with your feet hip-distance apart. In one hand, hold the kettlebell shaft, keeping your elbows above your waist and your hips above your knees. Create a fist with your other arm, which should be extended to the side or in front of you. Push your head back and down while bracing your spine and holding your back flat. Squeeze the glutes as you raise the kettlebell to stand, firmly digging your heels into the dirt. Return the kettlebell to the floor with a straight spine, keeping the chest from falling below your hips. Until swapping hands, full six reps with each hand.

Kettlebell Goblet Clean

This kettlebell exercise requires the kettlebell to pass in a single straight line, similar to a zipper. Your shoulders and back should be raised, not crouched over, and the elbows should be pointed directly down at your sides at the end of the movement

How to do a kettlebell goblet clean:

Position a kettlebell across your arches and pose with your feet shoulder-distance separated. Be sure your elbows are above your waist and your hips are well above your knees as you grasp the kettlebell handle with both hands. Zip the kettlebell upward in a straight line to your chin, gripping the kettlebell at its roots, while bracing your heart and maintaining your back flat. By digging your heels into the dirt, you will aggressively lift your knees. Return the kettlebell to the floor with a straight spine, keeping the chest from falling below your hips.

Kettlebell Goblet Squat

This kettlebell workout targets your quads and glutes while still stimulating your heart to keep your chest elevated. In a squat, the kettlebell goblet squat is a smart way to make sure you're still engaging the heart.

How to do a kettlebell goblet squat:

Keep a kettlebell in each of these hands at the points to your chest when standing with your feet shoulder-distance separated. Your knees are bent and pointed downward. Sit down onto your heels and roll your ass back and down, squeezing your glutes and heart. Make sure the feet aren't floating off the ground and are securely planted. Knees and ankles do therefore not cave inward. Hold your back straight and chest lifted when looking ahead, not up or down. To return to the starting spot, push off your feet.

Kettlebell Goblet Lunge

The goblet lunge, like the goblet squat, strengthens the legs and glutes while still putting your posture and endurance to the test. Throughout the movement, you should keep your abs close and your hips square. Injuries may occur if the knees flare out on the sides.

How to do a kettlebell goblet lunge:

Keep a kettlebell in both hands at the points to your chest when standing with your feet shoulder-distance away. The elbows are pointed to the floor. Take a huge move back with your right leg and touch your right knee to the deck, making two 90-degree angles as your front and back thighs, working your legs and glutes. To get back up and keep your feet, push off over your front foot. Alternate legs or do six reps on - leg before flipping.

Kettlebell Dead Clean

Proper set-up is important when doing a dead clean. To avoid lifting with your back, please ensure the bell is placed between your feet but behind your toes, according to Peels.

Begin with your hips over your knees and shoulders over your hips in a deadlift stance. This allows you to get the most strength out of your hips and glutes. Many people believe they can raise the bell up from this spot, but you should drive with your legs off the floor. The bell should ring loudly and next to your body. Imagine a pillar in front of you where you can't make the bell hit.

How to do a kettlebell dead clean:

Place a kettlebell among your arches and stand to your feet hip-distance away with your toes partially turning out. In one hand, hold the kettlebell comfortably and ensure that your elbows are above your hips and your calves are above your knees. Stretch the other arm out in front of you or to the left. Stand up and clip the kettlebell up to your hip until pulling your elbow down and slamming the kettlebell into a rack stance with your knees. Hold the kettlebell tight to your body to avoid it from slamming against your wrist. Until flipping sides, complete six reps on each hand.

Kettlebell Offset Squat

Please ensure your wrist is smooth and your knuckles are pointing up after you wipe the kettlebell to your side in a rack spot. Consider using the thumbs to hook the kettlebell. The handle of the kettlebell should lie diagonally over your palms and wrist.

How to do a kettlebell offset squat:

A kettlebell offset squat is performed as follows: With one hand from the dead clean, stand with your feet shoulder off and a kettlebell in a rack spot. Create a fist on the left arm, which should be extended in front of you or to the right. Sit down onto your heels and roll your hip back and down, contracting your glutes and core. Make sure the feet aren't floating off the floor and are securely planted. Knees and ankles do therefore not cave inward. Hold your back straight and chest raised when looking ahead, not up or down. To return to the starting spot, push off your feet. Until moving weapons, complete six reps.

Good luck, you got this!

by Rita

10 WAYS TO GET MORE ANTIOXIDANTS INTO YOUR DIET

It’s no secret that antioxidants are incredibly beneficial to good health. It’s believed the antioxidants in food can help prevent cancer, reverse or slow aging, enhance your immune system, increase your energy and improve heart and other organ health.

Given all we know about antioxidants and their beneficial properties, it’s amazing more people don’t get enough fruits and vegetables, the primary sources of antioxidants. Experts recommend a minimum of 5 servings of fruits and vegetables daily, but say getting 7-10 servings is best.

There are 10 steps to getting more antioxidants into your diet.

1.Breakfast

Breakfast doesn’t have to be a hurried toaster tart on the way out the door. Throw some strawberries, 100% juice and yogurt into a blender; pour your delicious mixture into a cup and head out the door. You’ve just added one to three servings of fruits to your daily intake. Or throw some berries onto your cold or hot cereal.

Say you truly have no time in the morning and usually grab something on the run. Even the Golden Arches can be of some help here. Order a fruit and yogurt parfait and some apple slices. For about £2, you have a breakfast providing one to two servings of fruit.

2.Snacks

Here’s an easy way to get more antioxidants in your diet. How about a handful of raisins for a snack, or some fresh red grapes? Dip some strawberries in yogurt. You’ll feel decadent, but the berries provide the color you’re looking for. Need crunch? How about some baby carrots dipped in hummus? Consider a handful of pecans for crunch and a nice antioxidant boost.

3.Lunch and dinner

It might sound trite, but adding a salad to each of your main daily meals can add loads to your overall health and well-being. They don’t have to be boring, and they don’t have to be just salad greens. If you’re going classic, add some red pepper slices to your green salad, some tomatoes to the Greek salad, or tart cranberries to your field greens. Whip up a broccoli salad for lunch, or be adventurous and mix up a rice salad with a mélange of fresh vegetables like string beans, tomatoes, peppers and red onions.

4.Dessert

Berries, with or without whipped cream or chocolate are a wonderful way to end your day of healthy, antioxidant-rich eating.

5.Beverages

Replace your soda with tea or coffee, both of which boast antioxidant compounds. Have a glass of wine with dinner, or for a real change of pace, pour a glass of chai tea.

6.Think outside the box

We know we can get our antioxidant fix from berries, salads and the like, but researchers say powerful antioxidants can also be found in a variety of unexpected foods, like russet potatoes, artichokes, and small red beans. The beans, in fact, may have more antioxidant power than blueberries, experts say. So to your rice salad full of vegetables, add some beans for even more antioxidants.

7.Cook lightly

You think you’re being good, preparing vegetables each night for your family’s dinner. But if you’re overcooking the vegetables, you’re cooking out a lot of the beneficial properties of the antioxidants. Steam (don’t boil) vegetables, and stop cooking them when they will have all of their bright color and most of their bite.

8.Plant a garden

Experts believe that people who plant and harvest vegetables from their own yards are far more likely to eat more vegetables and fruits than people who buy their produce from the store. So plant a garden, watch it grow and eat the fruits (literally) of your labor.

9.Take your healthy diet on vacation

Too many of us consider going on vacation an opportunity to take a vacation from everything, including healthy eating. Think of vacation as a way to be introduced to new foods. Order an interesting vegetable dish in a restaurant and then pay attention to how the chef prepared the dish.

10.Learn to cook

If you’re cooking, you’re not opening bags and boxes. Cooking involves scrubbing and peeling vegetables, preparing whole foods and paying attention to how things are cooked. If you’re ordering out every night, you’re far less likely to be eating the whole foods and natural fruits and vegetables that provide the base for our antioxidant intake.

by Rita

7 REASONS WHY YOU SHOULD BE USING COCONUT OIL

It is a common misconception that coconut oil is bad for you. People all over the world are experiencing the healthy benefits of using coconut oil (especially organic coconut oil.) It is actually one of the healthiest oils you can consume. Here are the top seven reasons why you should use coconut oil as an alternative to other common cooking oils and why coconut oil is good for you and for cooking.

Coconut oil doesn't turn to fat in your body.

Unlike many other common oils, like soy (vegetable) and corn, coconut oil won't make you fat. Coconut oil contains medium-chain triglycerides (MCT), which are an easy fuel for the body to burn, without turning to fat. Most other cooking oils and fats contain long-chain triglycerides (LCT). LCT's are usually stored as fat. Since coconut oil is a MCT, it is more easily absorbed and converted to energy quicker.

People in the tropics have relied on coconuts as a traditional staple in their diet for centuries. They consume large amounts of coconut oil every day. Instead of getting fatter, it helps them stay healthy, lean and trim. When they switch from coconut oil to our modern oils, they develop obesity and the health problems that our modern society faces.

Some other people who have known this truth for a long time are people who are in the animal feed business. When livestock are fed vegetable oils, they put on weight and produce more fatty meat. When they are fed coconut oil, they become very lean.

Coconut oil increases your metabolism.

Not only does coconut oil convert to energy quicker in your body, it increases your metabolism, which promotes weight loss. Because it boosts your metabolism, it helps your body burn fat more effectively.

Coconut oil may triple your calorie burn. Since coconut oil is a MCT, it is converted to energy so quickly that it creates a lot of heat. In a study published in the American Journal of Clinical Nutrition, MCT's burn three times more calories for six hours after a meal than LCT's.

The February 15, 2005 issue of Woman's World magazine stated that coconut oil is the "underground high-metabolism secret."

This is great news for people who have thyroid problems, since coconut oil improves sluggish thyroids by stimulating the production of extra thyroid hormones. Most other common oils, like vegetable (soy) and corn have been shown to inhibit thyroid function.

Coconut oil has omega 3 fatty acids.

Most cooking oils contain omega 6 fatty acids, something we get way too much of in the United States. Our omega 6 to omega 3 ratio should be 1:1 but it is more like 50:1. We need to drastically cut back our omega 6 oils and consume much more omega 3 oils to be healthy. And coconut oil is filled with these healthy omega 3 fatty acids.

Coconut oil gives you energy.

Because of the healthy omega 3 fatty acids and the fact that it increases the metabolism, most people that switch to coconut oil feel a burst of added energy in their daily life.

This is because coconut oil is nature’s richest source of medium-chain triglycerides (MCT's), which increase metabolic rates and lead to weight loss. MCT's promote thermogenesis, which increases the body's metabolism, producing energy. Many people with chronic fatigue syndrome and fibromyalgia have found that adding coconut and coconut oil to their diet was helpful to them.

One of the best things you can use on your skin and hair is coconut oil.

Coconut oil is one of the best things you can apply directly on your skin and hair. It gives temporary relief to skin problems like rashes. It aids in healing and restoring skin to a younger appearance. It has also been known to help with people who suffer from yeast infections in the skin, as well as many other skin problems.

Not only does it soften and smooth your skin, coconut oil has antioxidant properties that protect the skin from free radical damage. Coconut oil makes excellent massage oil too.

Coconut oil has healthy benefits that most other oils do not.

Evidence is mounting that coconut oil has anti-fungal, antibacterial and antiviral effects when both consumed and used topically on the skin.

Most oils oxidize and turn rancid very quickly causing free radical damage in our bodies. Coconut oil is not easily oxidized and does not cause harmful free radical damage like polyunsaturated vegetable oils. Free radical damage is thought to be responsible for many ailments in our body from arthritis to increased susceptibility to cancers.

Coconut oil also helps our bodies absorb other nutrients more effectively, such as Vitamin E.

Coconut oil is one of the best oils you can use for cooking.

It has a higher smoke point than olive oil, which means it can take higher temperatures better. There are several healthy omega 3 oils we can choose to consume, such as flax and olive oil, but they don't do well under the high heat we use for cooking. Coconut oil can be used in higher cooking temperatures.

It is harder for coconut oil to go rancid, unlike other cooking oils, which are usually rancid long before you even bring them home. Rancid oils cause free radical damage in the body, which is a leading cause of cancer. Coconut oil is stable for over a year at room temperature.

Because of the misinformation we have been given for years, we have lost out on the healthy benefits that coconut oil has given the people of the tropics for centuries. But now it has been rediscovered! Coconut oil is so effective, it won't be long before we see coconut oil supplements promoted, but you can get the jump on the popular crowd and start consuming and cooking with coconut oil today!

by Rita

NATURAL ARTHRITIS REMEDY TO REDUCE INFLAMMATION

Arthritis, whether it is osteoarthritis, rheumatoid arthritis, or gout, have the common symptoms of inflammation of one or more joints. This is accompanied by pain, swelling and sometimes joint deformity. Traditionally, with herbal medicine, anti-inflammatory herbs such as black cohosh, feverfew, yucca and wild yam were recommended. And a naturopath might prescribe vitamins like vitamin A, the B complex, vitamin C, and vitamin E. Plus a host of minerals like chelated zinc, chelated calcium and magnesium, copper salicylate, selenium and bromelain. And supplements like evening primrose and fish oils, glucosamine, and superoxide dismutase, which is found in good quality dehydrated (but not juiced) green barley powder.

But scientists have found some very effective anti-inflammatory agents in our own kitchen that can be used as an arthritis remedy. Some of them, like ginger, can be bought as a supplement. And due to ginger's strong taste, this might be a preferable way of taking it to get the quantities you need for a significant anti-inflammatory effect. But others, like olive oil, can easily be integrated into the daily diet. Cinnamon is not commonly used as a supplement here, but in India it has a rich traditional use and may be available as part of an Ayurvedic supplement.

GINGER

One of the active constituents in ginger is a phenolic compound known as gingerols. These have been found to have a strong anti-inflammatory effect. In a study reported in the Osteoarthritis and Cartilage Journal, the participants who took the ginger compound had significantly less pain during movement than those who took the placebo. This study followed 29 people over 12 months, and also found that swelling in the knees was also reduced.

However, if you are taking blood thinning medication like warfarin, you may need to be careful about the amount of ginger you take, as ginger can thin the blood also. (Australian Healthy Food)

CINNAMON

This rather delicious spice has a number of health benefits. Specific to inflammation and arthritis, cinnamon can help inhibit the release of inflammatory fatty acids. (Australian Healthy Food)

YELLOW AND ORANGE FRUIT AND VEG

Some of the carotenoids in yellow and orange fruit and vegetables help reduce inflammation. Carotenoids are what gives these vegetables and fruit their color. (Australian Healthy Food)

OLIVE OIL

Extra virgin olive oil acts similar to the anti-inflammatory drug ibuprofen, though it doesn't have the immediate pain relieving effects that ibuprofen does. But a compound found in extra virgin olive oil, called oleocanthal has been found to inhibit the COX enzymes like ibuprofen, in what researchers describe as a 'dose dependant' manner. This research was originally reported in the September, 2005 issue of Nature magazine by Paul Breslin and his associates from Monell Chemical Senses Center. He describes oleocanthal as a natural anti-inflammatory compound that is potentially as strong as ibuprofen. He suggests that taken over the long term, it will have the same potential benefits that long term use of ibuprofen does. Their results found that taking 50 grams of extra virgin olive oil is equal to approximately 10% of the dosage of ibuprofen recommended for pain relief for adults. Olive oil also has a host of other benefits, including a heart-protective effect.

Interestingly, scientists have also found that a diet high in refined grains, sugary soft drinks, processed meat and even diet soft drinks can encourage both inflammation and type 2 diabetes.

by Rita