jueves, 29 de mayo de 2014
This inundation of perfection blinds us with jealousy.
We have fallen prey to the delusion that every one else’s life is happier than ours, more productive and even more valuable.
“Life happens between the snap shots. Life is what gets us from one snap shot to the next.”~ A quote from a movie I saw once.
We think everything is better ‘out there.’
No. My life is real. Flawed. Cracked. Beautiful. Balanced with missteps, mistakes and good judgments.
There are days I feel confused, and days everything makes sense.
I have been offered some deserved opportunities over the years, a product of un-waivering discipline and hard work, but my daily life is quietly mundane; I spend most of my time with my daughters, or alone- writing and teaching at my studio.
I have issues with my parents. I have issues. Period.
I have an obsession with pretzel m & m’s–I eat way too many of them.
I get lonely, really lonely–I cry and then, I get over it.
I get angry, really angry–I yell or I cry and then, I get over it.
Sometimes I want to throw my children out of a window because they drive me crazy when they fight.
I just finished yelling at them for not going to bed.
I will go to sleep tonight at 8:30 because that’s how I roll. I don’t have a glamorous social life,
I’d rather be at home even if I had the option of being out on the scene.
miércoles, 28 de mayo de 2014
martes, 27 de mayo de 2014
domingo, 18 de mayo de 2014
sábado, 17 de mayo de 2014
Have you ever heard anyone say that "great abs are made in the kitchen" or that getting fit is "80% diet, 20% gym?"
A new study from the University of Washington has found that while more people are exercising, the rate of obesity is climbing too. People automatically assume that just because they spend an hour on the elliptical, it will undo all of those donuts or frappuccinos that they ate or drank the day before. Consider that an average 150-pound person would have to run more than 5 miles just to work off the calories found in a fast food milk shake or a quarter pounder (~600 kcals). Exercising off excess calories daily is not always easy when you are continuously tempted by high-calorie foods.
Yes, it is true that you cannot exercise a bad diet. I can't help but laugh a little bit when I hear someone say "I want abs." Why? Because we ALL have abs-the muscle is there! It is just the matter of making them visible and to do this, a combination of a great diet and exercise regimen is needed. You cannot have one without the other. Well, you can, if you want, but the results won't be as outstanding as they could potentially be if you were to do both.
In 2010, I dropped almost 45 lbs from eating a clean diet alone. That's right. Working as a nurse, I was on my feet during my entire shifts and by the end of the day, I was just too tired (or too lazy) to even think about going to the gym. The results? I lost weight and had the best abs of my life. However, the rest of my body was left flabby without any type of muscle tone because I did not put any muscles to work. Eating helps you to gain muscle, but does not create them like working out does. This is one of the many reasons why they go hand in hand. They each serve their own purpose, but, together, they serve a common goal-getting fit. Remember, food is fuel! Only put the best into your body.
Primarily, yes, it is true that abs are made in the kitchen. But you do not want just great abs-you want the total package! Right?
Stop doing thousands of crunches. Compound, multi-joint, total body movements will promote more total fat loss and promote a much bigger muscle building response than crunches and sit-ups ever will. Another great thing about this form of exercise is that you typically work more than one muscle group in the process.
Be smart with your cardio. All cardio is not created equally. Try interval training next time you are at the gym. Studies have shown that your body burns significantly more calories and fat if your cardio workouts push you to your limits in spurts, allowing brief periods of recovery. Ditch those long continuous runs and keep your body guessing, at best. Hint: HIIT it!
Eat 5-6 small meals a day. Think of your body as a furnace. It constantly needs fire to keep burning, right? Your body is no different! By consistently eating these small meals throughout the day, you are constantly feeding your body so it has to work to digest those foods. You also do not risk going into a starvation mode from going too long without a snack.
Cut out the processed crap. Sugary foods, salty foods, fast foods, boxed foods, white breads, foods with chemical names that you cannot pronounce, white flours etc.
Stock up on healthy fats and lean proteins. There is so much misconception that "fats make you fat" and that "meat is fatty." That is certainly not the case. Proteins are the building blocks to building muscles and healthy fats help to regulate your hormones that control fat burn.
Drink at least half your body weight in ounce of water. Everyone knows how important water is. If you weigh 120lbs, then aim for at least 60 oz. of water daily.
We all know that abs are made in the kitchen. However, there are specific moves that you can do to make those muscles defined and give it a little “pop.” Whether you are going on a summer cruise or just headed to your neighbor’s pool party, here is a 5 day total ab workout plan to get your abs to where they need to be! Be prepared to sweat a little!
- 20 Reverse Crunches
- 30 Russian Twists
- 40 Second Side Plank
- 30 Mountain Climbers
- 20 Scissors
- 20 V-Ups
- 30 Mountain Climbers
- 40 Side Jackknives
- 30 Burpees
- 20 Second Side Plank
- 20 Second Plank
- 30 Scissors
- 40 Reverse Crunches
- 30 Sit Ups
- 20 Bicycle Crunches
- 20 Bicycle Crunches
- 30 Side Jackknives
- 40 Burpees
- 30 Second Side Plank
- 20 Scissors
- 20 V-Ups
- 30 Russian Twists
- 40 Reverse Crunches
- 30 Sit Ups
- 20 Side Jackknives
- Lie on the floor and place hands on the floor or behind the head.
- Bring the knees in towards the chest until they’re bent to 90 degrees, with feet together or crossed.
- Contract the abs to curl the hips off the floor, reaching the legs up towards the ceiling.
- Lower and repeat for 1-3 sets of 12-16 reps.
- It’s a very small movement, so try to use your abs to lift your hips rather than swinging your legs and creating momentum.
- Lie on a flat surface with your lower back curvature pressed against the surface. Hold on to a fixed and sturdy object behind you (such as one of the beams from a squat rack) or you can just have your arms by your side with the palms facing the floor. Your feet should be straight in front of you and the upper torso should be aligned with the arms behind you holding on to the fixed object.
- Raise your legs to where they are off the floor. This will be your starting position.
- Raise your legs until the torso makes a 90-degree angle with the legs. Exhale as you perform this movement and hold the contraction for a second or so.
- Go back slowly to the starting position as you breathe in.
- Sit on the ground with your knees bent and your heels about a foot from your butt.
- Lean slightly back without rounding your spine at all. It is really important, and difficult, to keep your back straight, but don’t let it curve.
- Place your arms straight out in front of you with your hands one on top of the other. Your hands should be level with the bottom of your ribcage.
- Pull your navel to your spine and twist slowly to the left. The movement is not large and comes from the ribs rotating, not from your arms swinging. Inhale through center and rotate to the right. This completes one rep.
- Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees.
- Place your hands behind your head and lock them together by clasping your fingers. This is the starting position.
- Elevate your upper body so that it creates an imaginary V-shape with your thighs. Breathe out when performing this part of the exercise.
- Once you feel the contraction for a second, lower your upper body back down to the starting position while inhaling.
- Lie on your left side on an exercise mat with your legs extended straight downward and the right leg on top of the left. Place your left hand on your abdominals. Place your right hand behind your head. This is your starting position.
- Raise your right let straight in the air while simultaneously raising your torso, bringing your right elbow toward your right leg.
- Hold for a moment and then return to the starting position.
- Repeat for a complete set and then switch sides.
- Start the exercise by lying face down on the floor.
- Straighten out your arms and then touch your knees down to the ground or floor.
- Now you are ready to lift yourself up into position. When doing this, be sure that your hands are directly under your chest at a width that is slightly more than your shoulder length distance.
- Once you have settled into position and checked the position of your hands you should be sure to keep your legs stretched out, ensuring that they are properly lined up with the rest of your body. Pay special attention to your knees as many people tend to create a gap here but that should be avoided. If the recommended position is uncomfortable for you, it is alright to modify it slightly as long as you maintain the correct posture.
- Now you should stretch out your left leg for stability. Bend your right knee and bring it up in the direction of your right hand. At this point, you should be in a similar position to the one you would be in if you were climbing a mountain or tree (hence the name) except horizontal instead of vertical.
- After bringing your right knee up, return it to the original position and do the previous step with your left leg. (Once again, bend the left knee and bring it up towards the left hand mimicking the actions of a mountain climber)
- Lie flat on your back. You can extend your arms so they’re against the sides of your body with your palms pressing into the floor, or you can bend your elbows and place your palms under the back of your head.
- Bend your knees and draw them into your ribs. This will make it easier to pull your navel in towards your spine and actively press your lower back flat on the ground.
- Lift both legs straight up toward the ceiling, continuing to engage your abs and press your lower back into the ground.
- Keeping your core strong, slowly lower your right leg down toward the ground, until it is a few inches above. Then scissor your legs, so you lift your right leg back up as you lower your left leg down towards the ground.
- Keep the movements slow and steady, moving with control, and keeping your core engaged the entire time, and your lower back pressing into the floor.
- Lie on your left side with your knees straight.
- Prop your upper body up on your left elbow and forearm. Position your elbow under your shoulder.
- Brace your core by contracting your abs forcefully as if you were about to be punched in the gut.
- Raise your hips until your body forms a straight line from your ankles to your shoulders. Your head should stay in line with your body.
- Hold this position for the prescribed amount of time while breathing deeply. That’s one set.
- Turn around so that you’re lying on your right side and repeat.
- Start off on a yoga mat in the pushup position. Starting with the pushup position is the easiest way to get into the plank.
- Lower both your forearms to the ground so that both your elbows and fists are flat to the ground. Your palms should be balled up, and directly underneath your shoulders.
- Curl your toes under and engage your abs by tilting your pelvis and pulling your belly button toward your spine.
- Straighten your body but keep your neck and spine neutral. Imagine that you’re a plank of wood, and that you’re straight as an arrow.
- Flex your abdominals and squeeze your glutes. These are the two major muscle groups you’ll be working out in this exercise.
- Hold this position, also known as the plank, until after the burning begins. Keep your eyes on the floor in front of you. Avoid raising your behind. Your body should make a straight line from your heels to the back of your head.
- Lie flat on the floor with your lower back pressed to the ground and contract your core muscles.
- With your hands gently holding your head, lift your knees to about a 45-degree angle.
- Slowly, at first, go through a bicycle pedal motion.
- Alternately touching your elbows to the opposite knees as you twist back and forth.
- Begin in a standing position. Your feet should be shoulder-width apart. Now, lower your body into a squatting position, placing your hands on the floor in front of you.
- Kick your feet back so that you are in push-up position. Keep your hands firmly on the ground to support your body.
- Lower your chest to do a push-up. Bring your chest back up.
- Kick your feet back to their original position. Stand up, and then jump into the air while clapping your arms overhead.
Slimming down takes time and dedication, but with a few quick tricks you can look like you have lost weight in just a few hours.
Read on to find out how you can make your belly flatter by the end of the day!
1. Drink hot water and lemon
This drink is fantastic for revving up your metabolism and digestive system first thing in the morning, and can even help with inflammation!
Lemon juice is also great for giving you an energy boost, so try swapping your morning coffee with hot water and lemon and, not only will you be feeling much healthier, but you won’t experience the caffeine crash.
2. Try a day going gluten-free or dairy-free
Many people suffer from food intolerances without even realising. A great way to test if you are intolerant to any foods is to remove them from your diet and monitor your symptoms; this should ideally be for a few weeks (if not more), but starting by cutting them out for one day could help to reduce your risk of bloating or discomfort later that evening.
3. Replace your usual snack with pineapple
Bromelain, the enzyme in pineapple, is thought to assist in digestion by breaking down proteins in the stomach, according to the American Cancer Society. This helps to banish bloating.
Papaya is also a great fruit for reducing bloating, so snack on a bowl of tropical fruit when you get peckish.
4. Keep an eye on your sodium intake
Salt is often in far more foods than many people realise; processed foods typically contain a large amount of it. This is one of the main culprits for bloating.
If you want your belly to shrink by the end of the day, check the sodium levels on your food and don’t eat more than 6 grams of salt per day.
5. Eat slower
You may not think this matters, but when you eat food at a fast pace this can cause air to be trapped in your system, resulting in bloating.
To reduce this risk, chew your food slowly and take your time to finish your meals. This is also a great way to reduce the risk of overeating.
6. Stop chewing gum
Although gum is a great way to keep your breath minty fresh, it is also sadly a great way for you to swallow even more air.
Many gums also contain sugar alcohol which is also a contributor to bloating, so cut gum out for the day and see if it reduces your inflammation.
7. Stay away from fizzy drinks
Fizzy drinks are a big cause of bloating as they can cause gas to get trapped in your body. To prevent this, stick to water for the day.
7. Drink more water
Picture credit: http://www.joyamartin.com/habit-4-hydrate-your-body/
I feel like I’m constantly telling people to drink more water, but that’s only because it really is essential, not just for weight loss, but for general bodily function.
Water can also help to reduce bloating though as it flushes out toxins, so increase your intake of water for the day and watch that puffy stomach shrink.
8. Eat more fibre
Increasing your intake of fibre could help to banish bloating as fibre reduces inflammation because it helps your digestive system to run smoothly. If your digestive system is functioning to its full potential then you are less likely to experience bloating or constipation
Remember to avoid certain fibre-rich foods such as beans and cruciferous vegetables though as these could actually make your bloating worse!
9. Keep an eye on your portion sizes
If you regularly suffer from bloating after a meal then it could be that your portion sizes are too large. Try decreasing the size of your meals slightly and see if it helps with your bloating.
10. Avoid alcohol
Alcohol causes digestive issues and is often full of sugar, so can result in bloating (and the awful sluggish feeling that comes with it). If you want your stomach to be flatter by the end of the day then stay away from alcohol for today.
11. Drink peppermint tea
Peppermint tea aids digestion by helping food pass through the stomach quickly. It also reduces the chance of experiencing the build-up of stomach gas.
Drink a cup of peppermint tea (often referred to as the “stomach healer”) to not only get a flatter belly by the end of today, but also to aid relaxation.
12. Skip dessert
If you are following a clean eating lifestyle then there’s a high chance that you already skip dessert because they are often full of sugar or artificial sweeteners; both of which are known to cause bloating.
If you want a flatter stomach by the end of the day then forgo the sugary treats and swap them for some fresh fruit (perhaps some pineapple, as mentioned earlier).
lunes, 12 de mayo de 2014
Most of us can admit to remaining in a toxic relationship well beyond its expiration date. Unfortunately, we often stay in them for many reasons, until we’re eventually able to see the relationship for what it really is—and more importantly, for what it’s not. Look out for these telltale signs that your in an unhealthy relationship:
1. You feel like you can't do anything right. The other person constantly puts you down as not good enough. They mock your personality, and you feel ashamed most of the time. You only feel pardoned when you take on the traits of the person doing the condemning or judging. Belittling makes you feel less than and takes away your power and inner strength.
2. Everything is about your partner—and never about you. Of course you have feelings, too, but your partner won't hear them. You're unable to have a two-sided conversation where your opinion is heard, considered, and respected. Instead of acknowledging your feelings, they battle with you until they get the last word. Toxic partners seldom, if ever, ask about you, and your conversations are one-sided. If you do share, it’s momentary and your partner finds a way to quickly return the conversation back to themselves.
3. You find yourself unable to enjoy good moments with this person. Every day brings another challenge. It seems as though your partner is always raising issues. Their attempt to control your behavior is an attempt to control your happiness. Furthermore, they focus on the negative to keep you in the same state that they are: unhappy and miserable—though they probably won’t admit it.
4. You're uncomfortable being yourself around your partner. You don't feel free to speak your mind. You feel like you have to put on a different face just to be accepted by that person. You realize you don't even recognize yourself anymore, and neither do your closest friends and family.
5. You feel like you’re not allowed to grow and change. Whenever you aim to grow and improve yourself, the other person responds with mockery and disbelief. There is no encouragement or support for your efforts. Instead, they insist that you will never be any different than you are now.