Mind Over Matter

Drown out the Stress!!

The Sanskirt word Mantra means “to cross the mind”. So a word or short phrase (in plain English), repeated again and again will redirect your thoughts from the source of your stress to something positive. According to Mark Fenske, neuroscienctist “Focusing on a Mantra can reduce activity in the brain structures associated with negative emotion, which in turn affect your autonomic nervous system. As a result the heart rate will slow and lower the stress response.”

It's simple, just mind over matter!!

How do I find my Mantra??

• Ask yourself “what is my purpose (are you trying to get in shape or stay focused at work??)

It is good for a Mantra to be result oriented

• Address a long term goal so you can use it over time and really become in tune with it

Here are some tips to make it better:

1^st Avoid the word not or other language that can be interpreted as negative by your subconscious.

Example: I am strong rather than I am not weak

2^nd Assume the best of yourself!!

Example: I am healthy rather than I will try to be healthy

3^rd Pick a phrase that has a nice rhythm to create a drumbeat that can be almost hypnotic.

Song lyrics can be very useful!!

Embrace your Mantra, and drown out the stress!!

Don't need Strength Training?

Have you ever said I don't need strength training; I do cardio everyday?? Well your I hate to say your wrong, but if you are trying to lose inches, here is the skinny.... Research shows that doing only cardio can actually make you more hungry! Mix it up, add some strength training to your routine, this will not only help keep your appetite in check but also help you burn more calories!!

Did you know that for every pound of new muscle you will burn 60 more calories a day??

Go Fish!

Weight loss benefits of Fish. Did you know that 4 grams of concentrated fish oil daily can increase muscle mass and reduce body fat?

“The fish oil and omega-3 fatty acids reduce inflammation and levels of the stress hormone cortisol, both of which can cause you body to hang on to unwanted fat” says Eric Noreen, PhD.

It's a smart choice is to eat fish at least once a week, you can also use fish-oil supplement to be sure you are getting enough; but remember to always check with your physician before you begin taking any supplements.

Caught in a plateau??

These simple steps can overcome your weight loss plateau!!

• Give yourself a couple days rest
• Bump up your calorie intake by 10%
• Caution: Only do this for 1-3 days!!

When you are losing weight your body naturally produces hormones that increase your appetite and store more fat. This is a survival instinct designed to help you conserve fuel during times of famine. Out smart your body by eating a little more and resting; this should get you metabolism moving again!!

Fitness during Pregnancy

The exertion of labor has sometimes been compared to running a marathon race. Your state of fitness and the steps you take to condition in preparation for your “event” will keep your energy levels high will playing a major role in how well you do during labor. Strength training strengthens and tones your muscles, building the stamina you will need during labor and delivery. In addition to weight training, many women find Pilates exercise to be an excellent form of exercise both during and after their pregnancy. Pilates and pregnancy go together so well because Pilates improves range of motion, flexibility, posture, and abdominal strength while decreasing back, neck and joint pain; creating a more comfortable pregnancy and delivery. Another great reason to do Pilates in pregnancy is that Pilates is very adaptable. Most Pilate’s exercises can be modified as your body and abilities change. The modifications help you keep the intent of the exercise, but adjust the form to work for your body. Following exercise and nutrition, massage is the next step in a happy, healthy pregnancy or “training” plan. Massage helps the expectant mother by easing the load on the heart and keeping the blood pressure in check, improving the lymphatic and circulatory systems to help decrease varicose veins, relieve depression, anxiety,  and balance hormonal changes. Massage also remedies many of the normal discomforts experienced during pregnancy such as backaches, stiff neck, leg cramps, headaches, edema, round ligament pain, sciatica, and swelling of the ankles and feet. Benefits of massage during pregnancy go far beyond what you may expect. Even the uncomplicated pregnancy is physically demanding, taking the proper steps will allow you to remain strong and fit so you can enjoy this special time.

Munchies At the Movies?

As we try to become a more health conscious nation, we demand healthy snack options in school and to know what we are eating in restaurants, but  Movie Theater Concession Stand owners are arguing against a proposed federal mandate requiring the display of nutrition information for their munchies. Is that because people would not buy anymore?

Information is empowerment!! You go to the movies and order your large popcorn without giving it to much thought but avoid the candy because candy is bad for you… Did you realize that bucket of popcorn has about 1500 calories, forget the Coca-Cola (353 Calories), nachos with cheese (1101 calories) or anything else you  may snack on while during the flick!! That is more calories than you would eat in 5 slices of pizza (average size with regular crust) or three Big Macs from McDonalds!

So you have watched your intake all week, done you exercise, and decide to allow yourself a little slack at the movies and you go for the Reese’s pieces (1200 calories), you may want to reconsider… Unfortunately we may not realize that the snacks we are paying WAY too much) for have (don’t even get me started on the prices), WAY more calories than most realize.

Again, information is empowerment, if you want that popcorn, at least you know what you are eating!

Check out the break down some movie theater favorites:

Large Buttered Popcorn (20 cups): 1500 calories, 116g fat, 90g carbs
Hot Dog (1 dog with bun): 305 calories, 4.5g fat, 23g carbs
Nachos with Cheese (large, 4 oz): 1101 calories, 59g fat, 131.5g carbs
Soft Pretzel (large): 483 calories, 4.5g fat, 99g carbs
Cotton Candy (2.5 oz): 300 calories, 0g fat, 74g carbs
Junior Mints (3 oz): 320 calories, 5g fat, 68g carbs
There's lots more, so read more
Milk Duds (3 oz): 340 calories, 12g fat, 56g carbs
Sno-Caps (3.1 oz): 360 calories, 16g fat, 60g carbs
Raisinets (3.5 oz): 380 calories, 16g fat, 64g carbs
Gummi Bears (4 oz): 390 calories, 0g fat, 90g carbs
Goobers (3.5 oz): 525 calories, 35g fat, 55g carbs
Twizzlers (6 oz): 600 calories, 4g fat, 136g carbs
M&M's (5.3 oz): 735 calories, 31.5g fat, 105g carbs
Skittles (6.75 oz): 765 calories, 9g fat, 166.5g carbs
Reese's Pieces (8 oz): 1200 calories, 60g fat, 138g carbs
Starburst (24 pieces): 480 calories, 10.5g fat, 99g carbs
Coca-Cola with ice (large, 3 pints, 18.9 fl oz): 353 calories, 0g fat, 88.4g carbs

Exfoliation??

Exfoliation is considered one of the most important techniques that you can perform on your skin to resolve many skin problems as well as to achieve healthy and glowing skin. Proper exfoliation will provide instantly smooth the skin; as you rid the skin of the surface dry skin cells, you create a smoother appearance.

What Skin Care Problems Does Exfoliation Resolve?

Blemished skin.

Post-breakout red/dark marks

Clogged pores

Hyperpigmentation (brown/dark spot)

Dry skin

Aging  

The skin's natural exfoliation process slows as the skin ages, resulting in an accumulation of dry skin cells. As you increase your exfoliation, you are tricking the skin into acting young again.