Total Body Workout that you can get anywhere.

A total body workout can be done anywhere at anytime. Hopefully we have enough in fitness culture, to understand that a gym membership is not required to have a fit body is evolved. It is basically just a preference.

In case you're one of the gym rats who believe that unless you are pumping iron at the gym, you're not really work out, consider this: you are wrong. Every muscle of the body can be worked out with bodyweight or very simple equipment. In terms of real benefits, functional training is leagues ahead of traditional (dare I say outdated?) training.

Now, this total body workout below, at first sight, it looks easy, right? I mean, with only seven basic exercises, how hard can it be? Well, as hard as you want it to be.

People forget to listen to their intuition as to work out. If you shut up and listen, long enough your body you see exactly what you need to do is to take it to the next level. Perhaps doing more reps, or go faster, or slow down and squeeze harder.

Just listen, obey, and push. If you are pushing hard and all your energy pouring into the workout, you will incredibly heights progress.

If you are looking for a total body workout, chances are that you do it three days a week. To the body challenged, you can still use this workout, but the switch up in the following ways:

Day 1: 3 rounds of each 20 reps with no rest between rounds and 1 min 15 seconds rest between workouts.

Day 2: Rest or Cardio

Day 3: flying, as fast as you can by 6 rounds of 10 repetitions each, no rest.

Day 4: rest or Cardio

Day 5: 4 rounds of 4-8 reps each, each workout as hard as possible. Wear a weighted backpack, work the negative, and squeeze with everything you have.

Day 6 and 7: Rest or Cardio

Total Body Workout Exercises

• Pushups (according to your level-either on your knees, feet elevated, head stand, weighed, etc.)

• Jumping squats (high jump and go down low)

• Bench dips (according to your level-both legs bent and feet close, extended, or raised on another surface)

• Pull-ups (according to your level-assisted, regular, kips, an armed, or weighted)

• Bulgarian Split Squats

• Ball pass Crunches (crunch upper and lower abs while passing a stability ball between your hand and feet)

• Chin ups (biceps focused-squeeze)

• Box jumps (altitude and speed according to your ability)

That's it. Do this plan consistently for three or four weeks and you see great improvement in body composition of your own. True power will be acquired-no air inflated muscles, here!

Stay strong. Suitable for life. You can do this!

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Stop Emotional Eating. Motivation for Weight Loss.

Emotional eating is a sure ticket to unhappiness and fatness. Sorry if that sounds insensitive, but it's true. I've struggled with food addiction long before I knew there was such a thing. If you've ever thought (or acted) like food was your friend, you might want to examine your habits.

Uncontrolled eating, food addiction, and sugar addiction are a common problem. So common, in fact, they seem "normal." De-stressing by wolfing down some chips or McDonalds, eating tons of sweets during down times, and believing in the pseudo-power of the chocolate/love relationship is NOT NORMAL. There is another way!

My years of yo-yo dieting were simply the result of emotional eating that I couldn't control. I never even knew it was a problem. I would go to the kitchen for snacks when I wasn't even hungry, or have a binge after diet stint and I would think to myself, "I was just stressed. I'll do better next time." But the diet stints became shorter and the binging periods became longer, until I was eating crap all the time. I couldn't see the cycle I had created. I couldn't understand why I just couldn't control my eating, when it seemed everyone else in the world could.

Finally, one day, I decided to just sit for a few moments and get down to the deeper part of me. I asked myself why chocolate mattered so much to me. I asked myself if chocolate served some purpose for me, or if it was symbolic of anything I needed. I just got quiet and listened. And, lo and behold, the answers came.

For me, chocolate was the first issue I had to deal with. And it was even difficult for me to admit it was a problem. What I learned about myself is that chocolate was love in my subconscious mind. My grandparents comforted me with chocolate as a child. My husband used it to woo me. I would eat it when I went out with my friends to share some laughs. I would use it as a pain reliever during my time of the month. When my husband started working tons of hours, I used chocolate as my company at night.

Hitting rock bottom with the yo-yo dieting forced me to look for permanent solutions. I just got over having to deal with the struggle all the time. It was sucking the life out of me.

I firmly believe the solution to every problem is already within us. We just have to ask, be still, and listen. The first step in stopping emotional eating is to go within and find out the reason you're self-sabotaging. What emotions or situations are you using food or sugar to cover up or soothe? Once you know why, you can begin to deal with the actual issue, instead of putting a band-aid over it.

For me, I had to admit my loneliness and find ways to constructively deal with that. I also had to train my mind to believe that food does not equal love and is NOT a necessity to have a good time. I can go out and enjoy life without a crutch.

Food truly is fuel, not comfort, and I have made that my mantra. Food is fuel. Food is fuel. Sure, crappy food would taste good, but it'll make my machine run and look like crap. If I sincerely love and care about my well-being, I'll take care of myself and strive to live a free and healthy life.

This is a simple, but not easy process. Self-discovery and actual transformation hurts a little - all growth does. But, if you truly want to be free, you've got to do it. Here are the six steps to overcome emotional eating, put as simply as I know how:

1. Ask yourself "why"
2. Be still
3. Listen to the answers
4. Understand the deeper reasoning
5. Deal constructively with the underlying issues
6. Live in freedom

Too simple, you're thinking? Yeah, no one wants it to be that simple. They want it to be complicated, to help them hide behind labels, excuses, and disorders. But the truth, the real truth, is always simple. Just like no one wants to accept that eating healthily and exercising is the only way to permanently lose weight.

Go within, find your answer.
Know that you have the power to overcome your issues.
Believe you can succeed.
See you on the other side!

 

How to Permanently Stop Obsessing about Food

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Sweet Substitutes

Is it Possible to Live Without Ever Eating Junk Food Again?

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You can really Boost your metabolism?

I hear the comments all of the time like, "how I raise my metabolism," or "I guess I'll just have a slow metabolism," and the ever popular, "can I boost my metabolism?"

Right off the bat, I must let you know that claims to be a victim of a slow metabolism is no excuse for being overweight. I mean, if you're scarfing down your round belly is Arby's and then say that because you have a slow metabolism, you not foolin' anybody. Take a honest look your habits and stopping them hiding behind a feigned effort.

So, what is metabolism, exactly? Well, it's a pretty advanced process by which hormones and enzymes. It determines the rate that in principle we burn calories to, among other things. So, have the annoying people who can eat everything in sight and not an ounce of fat usually get a high metabolism partially thanks.

There are things that affect your metabolism you can nothing about. Heredity is a. Genetic factors may determine your rate of metabolism. But remember, this only means a "predisposal" to a particular type of metabolism. Don't go hiding behind Momma and Daddy if you're overweight.

Age is another thing that can affect your metabolism. For each decade after age forty slows your metabolism by approximately 5 percent. Really, that's not that much when you think about it. So, if you get there in years, really you can not your age for your reason why body fat is steadily accumulate.

And, between men and women is another thing that will affect your metabolism. Guys have a slight advantage in this. Men burn more calories at rest that women. However, all these things are just innate qualities that we cannot change. Our focus should thus not on them. We must focus on the things we can change, and then head down that road.

Muscle

Well, the more you have, the more lean mass calories you burn. This translates into a higher metabolism. So yes, it is scientifically accurate to say that the more muscle you have, the more calories you'll burn.

Muscle burns more calories that fat. Each pound of muscle Burns about 35 calories per day you. Each pound of fat that you, on the other hand, burns only 2 calories a day is packing. The difference is thus quite significantly.

Meal Timing

Yes, we've all heard that you should spread your meals throughout the day. This helps prevent hunger and prevent possible binging. But it also keeps our metabolic system smoothly.

I'm not saying that it will kill you eating three squares a day, but if you spread out your meals every three hours or so to can, will let you know your body –

"Things are fine running. «Keep burning, Baby.»
The end result of taking the time to space out your meals will have a higher metabolic rate and a reduction in calorie intake. This means more fat loss.

Certain foods

The evidence is pretty okay vague on foods that affect your metabolism. I mean, Yes, certainly certain foods affect metabolism, but the degree to which they do that is quite minimal.

I'm not complaining, though. How hard is it to throw in more food into my diet? Plus, the types of foods that boost your metabolism can be quite palatable.

Lean protein. You've probably already eat a lot of this, though. Healthy meat, cottage cheese with less fat, fage, etc. They move through the digestive system quite slowly, so they help you feel full longer. They also take a good amount of more energy to digest than carbohydrates. More energy expenditure is what you're after, so make sure to eat some good protein every couple of hours.

Spicy stuff. Every time you eat something spicy, increases your metabolism for a short time. It is the "Capsicum" that it does. The effect is minimal, but if you spicy foods, you can use trivia to your advantage.

Personally, I'm a big fan of spicy food. Now I have an excuse to offer people when I get the odd look as I take hot sauce from my bag. Jeez. Am I the only lady who never leaves her house without Tabasco or Cholula?

But, I don't think researchers have enough attention to the other effects on spicy food dieters can have. Think about it. If you eat hot food, which you usually end up guzzling much more water. And more water, as we all know, means more saturation and greater fat loss.

Not only is there the issue of water, but there is also that feeling you get after eating something spicy revved. Eat a hot pepper. What is going on? You kind of fired up, and eat heavy foods after that seems not very attractive, right? Hail, hot peppers!

Green tea. Green tea has a specific antioxidant, EGCG, which can speed up your metabolism. But, again, the effect is pretty minimal. So, if you're green tea, go ahead and drown road. If you're not fond of, yours really doesn't lack a lot in terms of metabolic effects.

1. suit on muscle. You know what to do.

2. meals Distributed to each 2-3.5 hours

3. eat lean protein on each of these meals

4. throw in some hot stuff and green tea

No more excuses. Life is what you make it. Slow metabolism is a sad excuse. Raise. Work your ass off and doing everything that you can do. You will improve dramatically. Burn, Baby, Burn!

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Healthy Snack Recipes

Healthy snack recipes are obligatory for a stay on each program nutrition. Hunger is an unfortunate but necessary part of any weight loss endeavor. Sorry to burst your bubble, if you think that you have a great body could achieve without suffering a little.

When your body is burning fat away, you are basically cannibalize yourself. You can say, "Ouch?!" All those pleasant moments have you horking down cookies and pizza ... You thought that you would not have to pay for that?

Come on, now. You know better!

So, hunger is part of the package. But that doesn't mean we have to masochistic about it. There are a few tricks that you can do to tame the pain.

1. Eat regularly. Meals and healthy snacks spaced 2-3 hours which is a part not only helps the speed your metabolism, but it will keep something in your stomach most of the time.

2. Balance each meal. Now, you don't have to be very particular about macronutrient ratios per se, but if you have a bit of food from at least two of these groups during a meal or a snack eat, it will help you saturate. For example, combine fruit and oatmeal, or nuts and cheese, not just a protein shake.

3. Water drown. Never the end of a meal or snack without downing at least 16 ounces of water. It will bloat your stomach enough to not to leave you wanting more food.

4. Nutrition powerhouses. Fill with healthy snack recipes with nutrient-dense foods, not garbage, even if your calorie plan for it will allow. You can enjoy a cup of broccoli with a 1/3 cup of rice, plus an Apple for about 200 calories. Or you could have something less than a 1/2 cup of ice. That will make you more filling?

5. fillers. Okay, most of the time fillers are bad for your body, but I have of course fillers here. Fiber. Celery, wheat bran, mushrooms, etc. Bulk for few calories. Make it count!

Get a simple or as creative as you need when whipping up your own healthy snack recipes. I'm tempted to just something easy, instead of some extended dish magic. Time is, more often than not, higher on my priority list that fancy foods.

Here are some simple recipes for your snacking pleasure, weight loss. Just scroll down. Sign up for the newsletter to be informed when new recipes are posted.

Ingredients:
1 scoop chocolate protein (or flavor of choice)
1 cup frozen blueberries
1/2 Tb natural peanut butter

Route Description:
Mix all three ingredients around in a bowl. It will be a gloppy mess. Pour just a small amount of water to make it a pudding consistency. Sweet and filling. (Approximately 275 calories)

Ingredients:
1 pkg unflavored gelatin
1/4 cup lemon juice
20-30 drops of stevia
3 3/4 cups water, separated

Route Description:
Dissolve gelatin in cold water and lemon juice 3/4 cup. Add 3 cups of boiling water. Add Stevia to taste. Refrigerator until solid. The whole Bowl for only about 20 calories scarf!

Ingredients:
1 cup fage
1/2 cup frozen berries
Stevia, to taste

Route Description:
Mix thoroughly and enjoy. (About 155 calories)

Ingredients:
1 banana
1 teaspoon natural peanut butter
Wheat germ of 1 Tb.
1 Humungous Romaine Leaf (optional)

Route Description:
Banana peanut butter spread and sprinkle wheat germ on top. Wrap in leaves, if desired. Unique and fill. Love the texture crispy wheat germs. (About 165 calories)

Okay, now don't freak out. Your probably wondering how this made it on every list recipe healthy snack. I know it sounds weird, but it is really good. Crunchy, spicy ... Openmined people are!

Ingredients:
1/2 cup grated ordinary wheat mini squares
mustard
hot sauce

Route Description:
Mix the mustard and hot sauce in a dish. Dip the mini squares in it, such as crackers and dip. Then go tell people that you have achieved a new level of coolness because you eat your cereal with hot sauce! (Only about 80 calories)

Happy eats, peeps! Stay strong, stay lean.

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Oh Fudge my Mint-Chocolate Pie-Recipe

This cake is so good!

I've found a new website that I L-O-V-E!

Her name is Katie and she is addicted to chocolate and desserts, but also want to live healthier and healthier eating.  Her blog is Chocolate-Covered Katie and her desserts looks A-M-A-Z-I-N-G!

I wanted to try to share with you and with my current addiction, chocolate and mint was the perfect recipe to try her Mint-Chocolate Fudge Pie.

When I looked at the list of ingredients, I was a little skeptical.  I don't eat tofu – that of vegetarians.  I decided to try to throw all caution to the wind.  Couldn't hurt, right?!?

Well…Let me just tell you, this dessert rocks!  It is thick and rich and full of chocolatey goodness!  I promise you that nobody have any idea that there is in this recipe tofu will have!  It tastes just like an indulgent chocolate cake!  Try you will be amazed!

Oh Fudge my Mint-Chocolate Pie

Yield: 8 slices

Ingredients

12.3 grams firma Powder1 TSP Pure vanilla Tofu1 TSP. cocoa Extract2 tablespoons skim milk or Almond regard/8 teaspoon Salt1/8 teaspoon Pure Peppermint Extract1 1/3 cup Chocolate Chips (or carob chips) 2-3 tablespoons Agave SyrupDirections

Melt the chocolate chips in the microwave or on the stove. Throw all the ingredients in a food processor and blend until it is very smooth! Pour into a prepared pie crust or make crust-less with just a cake plate. Chill until firm (3-4 hours).

This cake is 5 points plus for one piece without crust or whipped cream topping.  If you want the crust (like I did!) is 8 pp per piece (reduced fat graham cracker crust).  Add a blob of fat-free cool whip for no extra points!

This cake is so rich and decadent that I can easily get 10 slices out of the Weight Watchers points plus! and the lowering  If you leave the 10 instead of 8 segments, you can have the crust with your pie for only 6 pp and crust-less is only 4 points plus per segment!

What is your favorite thing to "hide" in a recipe to make it healthier?  Who would have thought you could put tofu in a pie chart and this yummy?!?!  Enjoy!

This cake is so thick and rich!

Photo Credits: chocolate-covered Katie

Low fat Chocolate Cupcakes – Banana Pudding-Peanut Butter Pie-RecipeSkinny RecipeHealthy RecipeFrench Toast-Weight Watchers Style-Granola Bars recipe – RecipeHomemade

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Not procrastinate!

Have you worked out today? Do you have healthy choices created?

Or are you hesitating? Wait you something happens before you start?

It is so easy to put things off. Tomorrow! Tomorrow I will do it. I'll exercise tomorrow. Promise.

But the longer you him off the less likely it is to happen. One day turns into two and then 10 than 365.

Source: m.weheartit.com via Mary on Pinterest

You know, you can't wait for the right moment. Now is the right time. If you wait, you could never begin.

In summary, not postpone.

You know what you should do. We all do. Go do!

(And not get sucked in like I did after my workout pinterest).

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