GETTING THE MOST OUT YOUR WORKOUTS

Being mentally present in your workouts allows you to attain the greatest amount of results that you can achieve. Enjoy the opportunity to spend time with yourself. The time that you set aside to workout is quality time spent with oneself, which is becoming a harder task to accomplish considering all of the distractions that we have in our everyday lives. Instead of beginning each workout thinking about the end result, why not take in the beautiful scenery on your run, focusing in on the targeted muscle that you are working with weights, or feeling the way your body glides thru the water when you swim. Change the paradigm, shifting from dreading the workouts to enjoying them. It's the way that you relate to the workout, the same workout can be viewed two different ways positive or negative, the environment is the same, the room temp is the same and the workout is the same, it’s how you choose what state of mind to be in. Give yourself positive re-enforcement with self talk. Try giving yourself goal oriented marks, for example rewarding yourself for a week of working out, by buying a new workout shirt or a new yoga mat. Heighten the level of rewards by treating yourself to a massage or a spa day for being consistent for a month. Always remember to try and be present to your accomplishment in the workout and not to the clock. Keeping in mind that you are doing something good for your mind and body and allowing yourself quality time alone!

Cardio in the morning on an empty stomach

Because body fat is left unprotected at this time. It's weak, because insulin levels are at rock bottom in the morning. This is the ideal time to maximally oxidize fat with a cardio- based type of activity, tripling fat mobilization over already high resting values. Examples of this are: Slow sustained walking on a treadmill on an incline, slow hikes that last for an hour. People tend to do too much high intensity cardio ,which eats up or catabolizes muscle tissue, this is because glycogen, which is stored in the liver and muscle tissue, is the easiest and fastest form of energy for your body to derive and burn. Ideally your goal is to preferentially burn fat ,not muscle.

Make breakfast the most important part of your day!

Breakfast should not be skipped, it the most important meal of the day. When you sleep your body goes into starvation mode, once you wake up you want to eat to boost your metabolism. Skipping breakfast will keep your body in starvation mode, which will keep your metabolism running low. Eating breakfast will help you from overeating in the afternoon or binging on unhealthy foods. It also helps us keep our focus and concentration thru out the morning

INCORPORATING RAW ORGANIC FRUITS AND VEGETABLES IN YOUR DIET

By eating a diet containing raw organic fruits and vegetables, you can help protect your body from chronic diseases as well as adding a number of health benefits. Try to incorporate a wide variety of raw vegetables, fruits and nuts into your daily diet. By doing so, you will derive the optimum amount of vitamins, minerals and phyto nutrients(plant derived nutrients)from the food that you are eating. When you eat raw protein sources, such as avocados, mushrooms and nuts, your body is able to assimilate the amino acids much more efficiently because they're not destroyed by heat. Once vegatables are cooked over 130 degrees, you are destroying most of the vitamins and nutrients. Try having an apple with some raw almonds or adding some mixed berries in your oatmeal or plain greek yogurt in the morning. For lunch, I try to substitute spinach and kale instead of lettuce for my salads for an added boost of Iron. For a snack try organic carrots, broccoli, cucumbers and celery with some hummus or almond butter. Here is a list of some fruits and vegetables that contain high amounts of Iron, vitamin C and K as well as high quality protein: spinach ,green beans,kale, broccoli,cucumber, radishes, beats,squash, celery, tomatoes, red and orange peppers, mushrooms and dark leaf lettuce, apples, blueberries, grapes, plums, grapefruit, strawberries, raspberries, blackberries and pears.

Push yourself a little harder

More often than not, we have days where we don't feel like working out. Next time you find yourself talking yourself out of your workout or wanting to stop a little early in the workout, try stepping up the game and push yourself a little harder. For example, maybe increasing the weight or doing a super set,increasing the number of repetitions or by picking up the pace. Also try adding in some mountain climbers or jumping rope, to increase the work load and burn more calories. Just when you start telling yourself "I can't" start telling yourself "I will". You will often find that when you have the least amount of energy or say "I dont feel like working out", you usually end up having one of the best workouts.

No such thing as" Natural" Vitamins

Most vitamins on the market today are synthetic. They are pure chemicals created out of a food base. Many supplement companies put the word "Natural"
on the container becaues it sells. For example most vitamin C is made from corn. It is basically chemically converted to sugar, which is converted to synthetic L-ascorbic acid.

Whole grains only because......

Refined grains lose 90% of nutritional value thru refining process.