I even ate some sprouts, not because I enjoy the flavour – I don’t – but because I want to embrace a healthy, balanced lifestyle, and to do that I must eat my greens. Love them or loathe them, few vegetables beyond this list offer more health benefits. Health experts from Cleveland Clinic Abu Dhabi agree that eating greens has many advantages. Read more…
Today I’m sharing with you
Five Ways to
Stay Well in Winter.
It’s the most wonderful time of the year… so don’t get sick. As winter approaches, so does the tide of sickness that always seems to come with it – sore throats, runny noses, coughs, and all that fun stuff…
Although this season’s sickness may seem inevitable, I’ve got five awesome tips to keep you healthy all winter long. Fall and winter are my very favorite seasons, and there’s nothing worse than being stuck in bed when outside is fresh, cool, and crisp. This is the time for coffee, thick sweaters, candles, music, and family get-togethers. You don’t want to be sick when their’s such festivity in the air. However, a weather change tends to weaken our immunity, so it’s extra important to be taking care of yourself. Here are 5 ways to stay well in winter.
1. Get Moving!
2. Don’t Cheat Now!
3. Bottoms Up!
4. Dream On…
5. Don’t Forget Your Daily Dose!
Although taking vitamins is one of those obvious things that you should do to prevent sickness, I’ll still mention it because it’s important. However, some of us just hate (some of us actually can’t) swallow pills. If you are in this category, and even if you aren’t this still works amazingly well. You may just want to try using using this Heavenly Greens powder. Paired with the other tips I’ve already mentioned, you’ll have an edge over that oncoming wave of sickness that gets us every year.
A Closing Thought…
Get ready to rock your core with this 5 minute ab workout! Today we’re giving you a quick but intense routine to whittle your middle and sculpt flat abs.
This routine is a perfect add-on to your workout, or a great way to get in some toning on busy days. I love doing cardio and abs together and these are some of the toning moves I would do after my morning run. It’s just 5 minutes, so there’s no excuse not to do it. Remember – every workout counts. You can quickly go through these ab sculpting moves while your coffee is brewing, before you hop in the shower, during your lunch break, or right before bed. Five minutes is all you need, so fit in this routine sometime today.
A quick routine like this always makes me feel great. This morning I woke up and didn’t have the energy to go of run. Honestly, I didn’t feel like doing anything, so I decided to do th most relaxed workout I could think of. Lying on the ground didn’t sound too bad, so an ab routine was my workout of choice. It’s amazing how even one quick workout can just change your attitude and really set the tone for your day. You might do this 5 minute ab workout and then feel energized to do a 30 minute workout! This happens to me all the time. So whether you’re having a full-out sweat sesh, or just squeezing in some toning moves as you go through the day, you will feel awesome once you complete this 5 minute ab workout. Roll out your yoga mat, cause it’s crunch time – literally. 😉
If you want a more intense ab workout, do this routine 2-3x through for some major burn. You will definitely be sore tomorrow. If you’re working on strengthening your abs, you could do this 5 minute ab workout every day. Pair it with you regular workouts or complete this routine by itself. I hope you enjoy this workout and please be sure to comment below and let me know once you’ve done it. I’d love to hear from you. What workout do you want to see next? Do you like these short routines, or would you like a longer more challenging workout? Comment below with what you want to see next!
Guilt free or Gluttony? What are we talking about?
Do you know the importance of mindful eating? Chances are, if you are “eating clean” you’re overlooking this essential concept. While I’m definitely in favor of nourishing our bodies through a healthy diet, sometimes we get so caught up in the quality of our food that we forget the importance of quantity.
I was thinking about my previous post on the best foods to eat for flat abs, and realized that some people might misunderstand my point. Yes, those foods are good for you and you should be eating them. But… you shouldn’t be stuffing yourself with berries and kale and salmon.
That might sound a little bit ridiculous. Who would do that, right? But in all honestly, people do it all the time. I know I used to do this and sometimes I can still fall into that mentality. We think that just because we’re eating clean, that gives us license to eat as much as we want. Water is also good for you, it’s essential for life, but people have died from drinking way more water than our bodies were meant to consume.
Food is a blessing, but if we abuse it, it can be a curse. Even healthy food, if not consumed in moderation, can cause you to gain weight and feel bloated and lethargic. I think that’s why the 21 Day Fix has become really popular. The idea behind it is eating clean foods in proper portions. People that may have been eating clean all their life are losing weight on this program simply because they are learning to properly portion out their food. It’s not rocket science, it’s common sense. Whether you’re overeating pizza or overeating quinoa, the fact is – you’re overeating.
I believe that mindful eating is truly about eating with purpose and intention. It’s not a diet, it’s a mentality. Instead of thinking, “I can eat as much fruit and vegetables as I want.” Your mindset is to eat healthy foods until you are satisfied.
I’ll always remember reading the book, “Reshaping It All,” by Candace Cameron. It was so insightful and this one line really stuck with me.
“Just because I can eat as many carrots as I want to, doesn’t mean I should.” (paraphrase)
Her book is all about being disciplined eaters and learning moderation in all things. This is the point that I want to get across. Food is a blessing and eating is a pleasurable experience, but when we make food an idol – by obsessing over it, indulging in it, or giving it power over us – than we need to take a step back and analyze our situation.
Have we convinced ourselves that just because veggies and fruit are guilt-free foods that we can eat as much as we want? There comes a time when we need to ask ourselves if guilt-free is a good thing, or are we just allowing gluttony to take over. I believe that stuffing yourself with veggies is just as bad as stuffing yourself with burgers and fries. A dietitian or nutritionist might not agree with me, but hear me out. It’s not about what you are eating, but the why behind it. I believe that any food consumed in gluttony is harmful to your body. Sure, those veggies are waaay more nutritious for you body, but is that type of eating good for your soul? Personally, I don’t believe it is.
I hope this has given you some food for thought, and I would love to hear your opinion about this topic. Do you agree with me on the importance of mindful eating? Please comment below and share your thoughts about eating clean and overeating healthy foods. I am by no means an expert in the field of nutrition. I’ve read a lot and learned a lot from my personal experience, but these are just my thoughts. I’m eager to hear your input as well. Thanks for reading! And remember, sharing is caring! I would really appreciate if you would tweet about this post or share it on Facebook. Thanks!
Flat Ab Food Combos
There’s more to flat abs than exercise. You can do crunches till the cows come home and you still won’t have a six pack – you need to have a clean diet. Today we’re giving you the low-down on the best foods to eat for flat abs.
Now I have to ask, is anyone else a workout fanatic? I crave exercise and love getting in my sweat sesh. However, I’m not really seeing the results that I want. Have you ever felt like that? You’re working hard and you’re still like – “Where are my abs?”
I know that I tend to put way more focus on my workouts than my diet, and while I may be getting stronger, I’m not necessarily getting leaner. I was thinking about this the other day and had to analyze what results I wanted and how I could achieve them. Did you know the formula for a beautiful and healthy body is 80% nutrition, 10% exercise, and 10% genetics? I first read about this in the book, The Eat Clean Diet Recharged. It really breaks down the whys and hows of eating clean and I highly recommend it.
This formula makes it pretty clear that our diets are sooo important. If you want to slim down and lose that excess fat, then you need to eat the proper foods. What might those foods be? I’m so glad you asked… 🙂 I’m going to share with you the best foods to eat for flat abs and the ultimate flat ab food combos!
Apples are a great source of fiber and are nearly 85% water which helps you feel full. Ditch the chips and instead grab an apple for a snack. Your body will thank you.
Have you noticed that oatmeal makes an appearance on practically every slim down meal plan, or bikini competition diet? Why do you think that is? Yup. This is another flat ab super star. Don’t be avoiding this carb, it’s one of the best foods to eat for flat abs. Oatmeal helps maintain blood sugar levels and is full of fiber.
Raspberries, blueberries, strawberries… you want to fill up on these sweet things. Berries are full of fiber (are you noticing a trend?) and antioxidants. Satisfy your sweet tooth with a handful of berries and you’ll be well on your way to toned abs.
High in monounsaturated fat, fiber, protein, and magnesium, almonds are perfect for an afternoon snack. Healthy fats are essential for your body to function properly and help you feel full longer. Make sure you choose raw, unsalted almonds, and not that salty or sugar-coated stuff. Just be sure to measure out a serving and not snack on the entire bag. If you’re constantly on-the-go, I’d recommend these pre-portioned almond snack bags.
5. Leafy Greens
Veggies are important, especially dark leafy greens. Make sure you’re filling up on spinach, kale, collard greens, broccoli, and other leafy greens. These nutrient rich foods are some of the best foods to eat for flat abs. Try including veggies in as many meals as possible.
This lean protein is full of omega-3 fatty acids which help boost your metabolism so your body can burn fat faster and more efficiently.
Lemon does more than add flavor to your water, it also help detoxify your body and aids in digestion. Add some lemon slices or a squeeze of lemon to your water to reap amazing benefits.
This superfood has been in the spotlight for a reason. Quinoa is packed with protein and full of fiber. It’s an amazing grain that can help combat belly fat. Pair quinoa with your salads or alongside lean meats for a nutrient-dense meal. It can be a bit pricey if you’re buying it at your grocery store, but I’ve found that buying it online is a lot less expensive.
9. Greek Yogurt
Instead of snacking on artificially flavored, sugar-loaded yogurts, choose a yogurt that’s good for you. Greek yogurt is a great source of probiotics that fights fat storage and prevent bloat.
10. Peanut Butter
Aren’t you glad peanut butter is included in a list of foods to eat for flat abs? Yeah… we had to save the best for last. 🙂 Peanut butter is not only ridiculously delicious, it’s also amazingly good for you. Just be sure to choose an all-natural peanut butter that doesn’t contain any added sugar.
These foods are amazing on their own, so just imagine the benefits when you pair them up! Here are a few ideas for flat ab food combos. These are some delicious ways you can use these ingredients to make flat belly meals to enjoy.
Have fun mixing and matching to create your own flat belly food combos. Also, if you enjoyed this post and found it insightful, would you please share it? We would so greatly appreciate it. Did you like learning how to achieve flat abs? Be sure to comment below and let us know what other topics you want us to cover. We look forward to hearing from you!
Question of the day: What is your favorite food to eat for flat abs?
It’s time to sculpt strong and beautiful arms with these best moves to tone your upper body. I’ve found that my upper body responds pretty quickly when I train consistently, so I aim to train my arms and back about 2-3 times a week. Honestly, I think arms are one of the most rewarding areas to train. Don’t get me wrong, it’s awesome to have toned abs and legs, but under your pants and shirt, you don’t really appreciate them. On the other hand, your arms are usually exposed and you can definitely notice when someone has toned and sculpted arms.
So to kick off the week, I thought I would share some of the best moves to tone your upper body. The routine I’m sharing with you today is guaranteed to sculpt beautiful arms and tone every area of your upper body. We’ll be working the back, biceps, chest, shoulders, and triceps in this Upper Body Blast. There are some of the best moves to tone your upper body, so get ready. You’ll be showing of your guns in no time! 😉 Get the printable routine here – Upper Body Blast Workout.
For this workout you’ll need:
- 2 sets of dumbbells (light and heavy weight)
- 1 pull up bar (such as this one)
- yoga mat
If you’re at the gym, you should have a variety of weight to choose from. If not, I recommend investing in some adjustable weights to use at home. Trust me, they are worth every penny. I can’t tell you how often I use my adjustable weights. They are so convenient, and they take up a lot less space than regular dumbbells. You’ll also want to invest in a pull up bar. It’s super convenient and will probably be one of the most valuable pieces of exercise equipment you’ll own. I sometimes you this for my pushups as well. You can purchase one at your local sports store, or online. You really don’t need anything fancy. Here’s an idea of what you should look for.
This routine includes a combination of body weight and free weight. You can do this workout at home, or print this routine and bring it along to the gym. Be sure to maintain proper form and use challenging weights. However, never sacrifice proper form for the sake of weight. Be cautious and focus on each move. This will help you make that mind-muscle connection and prevent any injuries. You want to really concentrate on the muscles you are working and keep proper form the entire time. Remember that you can always use a variety of weights for different muscles. I know that my biceps are stronger than my shoulders, so I might use 15 pounds for bicep curls, and 8 pounds for the lateral press. Adjust the weight according to your fitness level.
Please be sure to comment below and let me know when you do this workout. Also, share your pictures with us on Instagram, Facebook, and Twitter. We want to see you flexing and showing off those strong arms that you’ve been working on. 🙂
Question of the Day: What body part do you want to work next?
So you want to know how to become a morning person? I think I can help. While I do enjoy my sleep, I also love the peacefulness of early mornings. Mornings are a prime time for productivity. I truly believe that mornings are the most important time of day, and if you lose those first few hours, you’re missing out on precious moments.
Don’t get me wrong, sleep is important, but since we’re already spending about 25 years of our life sleeping, I don’t think we want to spend any unnecessary time in bed. This is a subject I love to talk about, and I am so excited to share my best tips on how to become a morning person – because yes, you can become one. 😉
1. Have a Morning Ritual
We are creatures of habit. If you want to know how to become a morning person, the first step is to change your habits. Establish a morning routine that you’ll look forward to each day. I always look forward to my cup of coffee and time spent in the Word. What is something you look forward to? If it’s not coffee, then how about some herbal teas, and meditation. Create a peaceful atmosphere so that you can wake up energized and not frustrated or annoyed. I recommend lighting some scented candles or turning on your essential oil diffuser when you wake up. Have your cup out and ready to be filled with your favorite hot beverage. Whatever it is, establish a morning ritual that will have you excited to wake up in the morning.
2. Plan for the Day Ahead
This ties in with having a morning ritual. You want to be prepared for the day, so I recommend laying out your outfit or workout clothes the night before. If you’ll be reading or writing as part of your morning ritual, place your journal and Bible on your nightstand. I also like writing a list of to-do’s in my planner, but a simple list is really effective as well. I feel like writing out what I need to do the night before gives me more clarity of purpose for my day.There’s nothing like being prepared and being able to wake up peacefully. It’s no fun to be scrambling out of bed and trying to clear that brain fog so you can figure out what you need to do.
3. Hydrate Your Body
I have trained myself to drink water first thing in the morning, and now it’s just automatic. I drink at least 16 ounces of water every morning. I can’t eat or drink anything else until I have my water. It is so refreshing and really helps your body to wake up. If getting up early is a struggle for you, try drinking a glass of water right away. It will clear your mind and give you a boost of energy.
4. Turn on Some Music
BEEP. BEEP. BEEP.
Yeah, that’s no fun to wake up to. Why don’t you trade that obnoxious alarm for some upbeat music? This is a fun tip for how to become a morning person. I always wake up in a much better mood when my alarm is “Good Morning” or another of my favorite songs. Use your phone to set an alarm that you’ll actually want to hear in the morning. If you prefer a more gentle tune, you can do that to. Listening to upbeat music in the morning can make you feel more energized to get your workout in and really just do what you need to.
5. Move Your Alarm
This is probably the most simple tip for how to become a morning person. Move your alarm clock from your nightstand. Even if your alarm is your phone, you still need to put it some distance from your bed. You don’t want the snooze button within your arms reach. Trust me, you are way more likely to actually get up if your alarm clock is not so conveniently close by. You should have to get out of bed to turn off your alarm. And once your already up, you might as well stay up!
So there you have all my best tips for how to become a morning person. These are all methods that I have personally tried and found super effective. I used to be way more of a morning person than I am now, and I am having to use my own advice to get back into the habit of waking up early.
I hope you found these tips helpful, and I would love to hear your tips for getting up in the morning. I also want to mention that it is definitely hard to wake up early if you’re going to bed late or not sleeping well, so check out my post on how to sleep better tonight. And… I would really appreciate it if you would take a moment to share this post on either Facebook, Twitter, Pinterest, Instagram, or all of them. Thanks! 🙂
Questions of the Day: Are you an early-bird or a night-owl? What’s your best tip for waking up early?
What could be a better breakfast on a crisp fall morning than a stack of banana protein pancakes? Well… it might not be cold in Florida just yet, but these pancakes are amazing nonetheless. 😉
Lately it seems as though nutritionists are talking all about protein. By now, most of us know that protein keeps us satisfied longer, helps build lean muscle, and is even said to aid in better sleep and lowering blood pressure. So if you know all of these awesome benefits of protein, then you (like me) are probably trying to find some easy ways to add more protein to your diet. It’s really not that hard, just a few tweaks here and there and the improvements are made!
Everybody is different, and with the plethora of diets that are common these days it’s hard to tell every one to just “Eat More Chicken.” But alas, do not despair, there are many ideas that could be modified for your individual person. With a little research, we can all have our protein and eat it too!
One of the ways I get a little extra protein in my breakfast during the week is to make these delicious banana protein pancakes. They are super fast to whip up and super tasty too. Fluffy, warm, and filling, these pancakes satisfy my cravings in a flash while helping me get that little bit of extra protein in.
Banana Protein Pancakes
1 ripe banana (medium-sized)
1 egg (can substitute with egg whites)
1 scoop protein powder –> this is the one I use
In a bowl, mash up the banana with a fork until smooth. Next add your egg. I’ve found this helps it blend better then when you add your protein powder right away. Lastly, add a scoop of protein powder and mix until a batter consistency is achieved. Begin warming your skillet and spray with coconut or olive oil. Next, pour in your batter. You can make multiple pancakes or one large one. Cook evenly on both sides. These delicious pancakes can be served with peanut butter, honey, yogurt, fruit or any toppings you like!
I have made these pancakes with many different kinds of protein powder. The nice thing is that they come out well with a variety of powders. So if you don’t care for Whey Protein, you could easily substitute for a plant based one instead! I’m currently using the MRM All Natural Whey Protein in Rich Vanilla and LOVE it!
In the past I’ve also had good results with Plant Fusion, and Optimum Nutrition 100% Whey Gold Standard. Depending on the type of protein powder you use, you may need to add more liquid to the mix. If you use a plant-based powder and your pancakes come out really thick, try adding some almond milk.
Please comment below and let me know how your banana protein pancakes turn out! Snap a picture and tag @nutrisimo on Facebook, Twitter, or Instagram, so I can see your creation. I’m so excited to see all your pictures!
Good morning! Are you ready for this Monday Madness HIIT Routine? It’s going to be awesome. I love to kick off the week with a good workout, but I usually don’t have a lot of time to spend exercising. I like to get my workout done first thing in the morning, and Mondays tend to be a day when I need a quick living room workout.
I’ve put together this Monday Madness HIIT Routine for those that are always on-the-go. It’s guaranteed to get your heart pumping and leave you dripping. Get the printable Monday Madness HIIT Routine.
All that’s required for this workout is a yoga mat and some dedication. You don’t need any weights, but you should have a water bottle handy – cause you’re going to need it. Repeat this routine as many times as possible. It should take you about 7 minutes to complete one round. Go through this routine three times and you’ll get an awesome workout in just 21 minutes. This is the perfect routine to do at home before heading off to school or work. It’s simple, effective, and super quick. You can definitely intensify this workout by adding weights. If you do this routine at the gym, you can do more advanced versions of each move, or depending on the equipment you have at home, you can make it more challenging.
The TRX Suspension Trainer Kit is great for your at-home workouts. You can use this for mountain climbers, pushups, planks, and more. Check out the sample video that demonstrates all the moves you can do. There’s also a lot of TRX workout ideas you can find on YouTube.
I hope you enjoy this workout routine. Please be sure to comment below once you’ve completed this routine and let me know how you liked it. Also, I would love to know what other types of workouts you’d like to see. Do you prefer strength training, HIIT, or pilates? I’d love to share more with you, so tell me what you workout you want to see next!
Question of the Day: What time do you usually exercise?
5 Tips for Setting Goals and Crushing Them
Do you want to know how to accomplish any goal in life? The first step is to set SMART goals. The next step, is to establish certain habits and practices that will set you up for success.
I have found that these steps are crucial for achieving my goals, and I wanted to share them with you. I hope you find these tips helpful, and please comment below with your best tips for achieving your goals.
1. Create a vision board
This is so much fun to make and really inspiring. Creating a vision board is a great weekend project to do with your friends. Once you know what your goals are, create a collage of quotes and pictures that align with your dreams and motivate you to work for them. This can be used for fitness goals, career goals, spiritual or relational goals. I recommend buying some poster board and cutting out pictures or quotes from magazines. You can put this board up on your wall to inspire you every time you see it. Alternatively, you could just cover your room with framed quotes, pictures, and all sorts of motivation. The main idea is to surround yourself with reminders and inspiration.
2. Keep a journal
Write it down and make it happen. I love writing, so this is my favorite step to achieving my goals. It’s so important to write down our goals and studies show that the act of writing actually increases your effectiveness and likelihood of success. You want to know how to accomplish any goal in life? Write it down.Use your journal to write out your goals, and record the goals which you have achieved. I always find the best journals/notebooks at Walgreens, Target, and Ross. I’ve come to realize that the cuter the journal, the more inspiration I have to write in it. You can also find some awesome journals on Amazon. I particularly loved these two, so I’m sharing those links with you. Above is the Eccolo World Traveler Journal and below is the Faith, Hope, and Love Journal from Studio Oh.
I also want to mention that your goals may change a bit over time. Take note of those changes in your journal and use it to update your goals. It’s really neat to look back at your journal and see all you’ve accomplish and the ways in which you’ve grown.
3. Find a Partner
As I mentioned in the 5 Tactics for Setting SMART Fitness Goals, accountability is key to success. Sometimes you just aren’t motivated to go to the gym, or make healthy choices when you’re eating out. That’s when a friend is so valuable. Recruit your best friend or a close family member to be your partner. This will make reaching your goals much more doable and… it’ll probably be more fun.
4. Reward Yourself
Sometimes, rewarding ourselves isn’t something we really think to do. We focus so much on working towards our goals and we don’t celebrate the small victories. If you’re trying to lose 20 pounds, remember to reward yourself for your achievements. Keep in mind, that you don’t just have to reward yourself with food. Think of things you enjoy doing or special items you’ve been wanting. When you lose 5 or 10 pounds, maybe you buy yourself a new workout outfit, or spend a day at the beach, or go camping with friends. It’s best to find rewards that still align with your goals. When you reach your ultimate goal, it will definitely be an occasion for celebrating, but in the meantime, reward yourself for your smaller success. Those count too.
5. Be patient
We’re not perfect people and we will make mistakes. There will be times when you fall off the wagon, get discouraged, or don’t see the results that you want. I just want to encourage you to be patient. Achieving goals takes time and dedication. If you truly want it, keep going even when you don’t see the results. Know that in time you will achieve your dreams if you truly believe. Don’t give up. And remember… the struggle is what makes the reward so sweet.
Question of the Day: What’s your best tip for achieving goals?