Healthy Living || Health and Fitness Goals Are About Total Life Transformation

By Stephanie of Infinite Life Fitness

 

When I work with clients I try to put all of the focus on improving all aspects of their life.

When you are working towards a health and fitness goal it is not just about working out and losing weight.  It is a total life transformation!  You have to think and act differently on a daily basis.  You have to be less critical and grow a patience not only for yourself but for other people that are around you.

When you create health and fitness goals I also suggest to create other life goals.  This journey is not just about losing the weight; it is also about becoming a better person! You have to condition yourself to think differently and that also means having less negative thoughts about yourself and other people that are around you.

The more negative things that you limit or try to cut out of your life, you will start to notice the smaller and more enjoyable things that happen day to day.  There are so many great and beautiful things around you if you take a moment to stop and notice them! People who are negative usually are to wrapped up in what is going wrong with their life to notice all of the good things that are going on.

When working towards your health and fitness goal you have to work on all aspects of your life.  You have to work on your physical, mental, and emotional challenges.  Once you start to better these areas in your life, your journey will have so much more meaning and you can enjoy the process (and the results) so much more!

My motto for this year...."It could always be worse".  Try to cut out all of the negativity and focus on the good things that happen to you!  No matter what is going on, or how bad your day is, there is always someone else out there who is going through something worse than you are.  I am not saying that your troubles are not meaningful; I am saying do not let them define you!  Yes we all go through rough times in life but it is how you overcome them that helps to build you into a better person!

Today's challenge:  Try NOT to complain about anything!! Someone at work is bothering you? Walk away from them! Do not go and gossip about them with your co-workers or your boss.  Is a friend or family member bugging you today?  Try not to answer their phone call or tell them that you are busy and can not help them today.  You may notice you may enjoy the day a little more when you have less things and people to complain about!  Try this for a day (or for all week) and see if this starts to help you on your journey!

This is Stephanie from Infinite Life Fitness. Please feel free to stop by my blog for more health and fitness tips!

Healthy Body || Stephanie's Back - Summer Bodies Are Made in the Winter!

By Stephanie of Infinite Life Fitness

 

After a looooong delay I AM BACK! What have I been busy doing? Completing my Masters AND opening my own health and fitness personal training studio! Yes...that should tell you how busy I have been over the past few months!! But things are going well, I have managed to FINALLY find a good balance and now I am BACK!

   

THIS is the time that you should start to think of how you would like to feel AND also LOOK when the summer gets here.

If you start working NOW you will look and feel great when you have to wear those cute summer outfits (or bathing suits!)

So I bet you are now wondering what YOU can do now to help you shed the extra pounds before it gets warm:

1. You can set a REALISTIC goal. You have to be real with yourself and realize that you can lose 1-3 lbs a week. Any more than that usually is an indication of something is wrong.
2. You then set a REALISTIC time frame. So if you want to lose 15 pounds that should take you about 15 weeks. (And I ALWAYS over shoot the date with my clients so they will not get discouraged if they have not quite reached their goal by that date, BUT it will be more motivation if you are losing weight at a faster speed to help you reach your goal before that date).
3. Set a P.O.A. This is what I call a Plan Of Action. This is when you will sit down and plan out your menus for the week, plan what days you will dedicate to workout, and the workouts that you will do. The more prepared you are the easier it will be for you to follow this plan and to stay on track! Yes, everyone has a busy life! And even with my own busy schedule I personally do not have time to workout....but I MAKE TIME to workout. So you have to MAKE TIME to get your food ready, to get your workouts done, and anything else that is needed to help you reach your goals.
4. You have to find what is motivating you and find ways to keep you motivated. You can do this by placing quotes, images, scriptures, or whatever you like in places that you will see them. I personally have written messages on my bathroom mirror with a white board marker, I place quotes on sticky notes and have them in the kitchen, in my car, and at my fitness studio. I have constant reminders around me to help me stay motivated and on track even on the days that i am not feeling up to sticking with my routine.
5. Lastly, you have to WORK HARD! Stay consistent with your workouts and eating healthy and you will reach your goals. YOU HAVE TO STAY CONSISTENT! And another rule is your diet is MORE important than your workouts. You have to fuel your body with the proper foods in order for you to start losing the extra weight to reach your goals.

Reaching your goals can be done in these easy steps! You have to get up and do something about it! No one else can do it for you! YOU have to want to make the changes in your lifestyle! Try to get your family to adopt to these changes as well OR get a friend to do it with you as well. This will also allow you to have an accountability partner to help keep you on track. The more support you have around you the better it will be! DO NOT put it off another day! Get up and do something about your health TODAY! You have the tools to reach your goals! So why not start NOW so you can flaunt your confidence and new body this summer. This is Stephanie from Infinite Life Fitness. Please feel free to stop by my blog for more health and fitness tips!

Study || Oil Pulling + Oral Health

Oil pulling is an old Ayurvedic practice that consists of gargling with (or holding a mouthful of) oil for several minutes to detoxify the body thus eliminating many health issues.  Some of us have heard about it.  Some of us practice it.  But is there any research that shows its efficacy against health issues?  Well, while I could find nothing concerning the effectiveness of oil pulling against migraines, diabetes, asthma, and many other claimed health benefits, I did find a study involving oral health.

This study was conducted back in 2008 with the use of sesame oil, to be exact, and 10 minutes of gargling daily for two weeks.  So what was the conclusion?  Oil pulling prior to brushing was effective in reducing bacteria related to tooth decay (specifically the Streptococcus mutans that was found in plaque).  Thus, oil pulling can be used "as a preventative home therapy to maintain oral health" [1].

SOURCES:
EFFECT OF OIL PULLING ON S. MUTANS COUNT IN PLAQUE ... (2008)
A REVIEW OF OIL PULLING AND OTHER HOLISTIC APPROACHES TO ORAL HEALTH (2011)

Healthy Eating || How to Eat Healthy Without Spending Too Much

Eating healthy can sure be expensive ... but it doesn't have to be.  Check out these inexpensive options from Chef Marcus Samuelsson's blog:

Best Fresh Fruit: Banana
If you get hungry mid-day, a banana is the best snack at your desk, after a workout, or in between classes. Fruit is a very good snack in general. An apple will give you 14 percent of your day’s Vitamin C and 4 grams of fiber, but a banana, at half the price per pound, offers more Vitamin C and just 1 less gram of fiber. 

Best Frozen Fruit: Frozen Blueberries The price of fresh fruits out of season is significantly higher than when they’re in season, due to transportation costs. And if you want to get your money’s worth, you’ll need to eat them within three days of buying, so they don’t spoil. 1 cup of frozen blueberries gives you just as much fiber as the raw variety, and a handful fewer calories. While fresh blueberries offer 18 percent more Vitamin C, that difference isn’t worth the extra cost. 

Best Vegetable: Broccoli Nutritionally, a half-cup of cooked broccoli delivers 24 percent of your Vitamin A, 84% of your Vitamin C, and 3 grams of fiber. This versatile vegetable is a great bang for the buck and packs a great nutritional punch. 

Best Salad Base: Cabbage The leafy greens in your salad can really vary in their nutritional content-iceberg lettuce, for example, is significantly less nutritious than romaine, which is yet again less nutritious than cabbage. In fact, 1 cup of cabbage gives you more than half of your daily vitamin K requirement-and it’s $1.29 less per pound than Romaine. Try using cabbage in a soup as well!

For the rest of the list, go to Chef Marcus Samuelsson's blog.

Study || Food-Packaging Chemical (DEHP) + Diabetes Risk in Children

Check out the following excerpts from recent research on DEHP (a food-packaging chemical) and diabetes precursors in adolescents:

MOTIVATION

"Mono-(2-ethylhexyl) phthalate (MEHP), a DEHP metabolite, activates peroxisome proliferator-activated receptor(PPAR) g transcription more selectively than rosglitazone,[12] a drug used to treat type 2 diabetes by increasing insulin sensitivity.[13] This selective upregulation appears to explain the differential effects of rosglitazone and MEHP, in which MEHP produces a phenotype of insulin resistance in cellular models,[14,15] and in vivo.[16] Given that PPAR plays key roles in lipid and carbohydrate metabolism,[17] these findings provide biological plausibility for DEHP metabolites in insulin resistance. ..."

BACKGROUND
"Di-2-ethylhexylphthalate (DEHP) is an environmental chemical commonly found in processed foods [and food packaging]. Phthalate exposures, in particular to DEHP, have been associated with insulin resistance in adults, but have not been studied in adolescents."

CONCLUSION
"Urinary DEHP concentrations were associated with increased insulin resistance in this cross-sectional study of adolescents. This study cannot rule out the possibility that insulin-resistant children ingest food with higher phthalate content, or that insulin-resistant children excrete more DEHP."

SOURCE AND FOR FURTHER READING
PEDIATRICS - OFFICIAL JOURNAL OF THE AMERICAN ACADEMY OF PEDIATRICS

My Exercise Routine for When I am Super Busy

When it comes to exercising, the biggest obstacle I face (and many others might face) is finding the TIME.  Yes, the time.  My motivation exists ...

I want to be the healthiest that I can be.  I want to keep my heart healthy.

I want to boost my mood (my happiness).

"When we exert ourselves the brain releases endorphins -- the same neurotransmitters that give us a natural high when we fall in love." ~ Dr. Timothy J. Sharp, 100 Ways to Happiness

I want to stay youthful.

I want optimize my hair growth.  (You can read more about the "theory" in this earlier post.)

I want to tone up a little (not too much ... been there and done that).

So, yes, the motivation is there, but finding the time is difficult given a busy schedule.  However, truth be told -- and I have always believed this -- we make the time for things to which we want to give time. That being said, with the time that I am able to carve out in my day, sometimes I can fit in a 30-45-minute workout and other times, all I can really devote is 10 minutes.

Hence, my interest in the "high intensity workout" craze that has been sweeping the exercise world lately.

I've tried a few here and there, but it is this one that I LOVE, have been using for a while, and recommend (after you first consult with your doctor to get the o.k.).  The video is free (available on youtube); the instructor is very clear, motivational and easy to understand; and the pace really gets your heart rate up and your muscles working.  I highly recommend stretching before and after the routine to get those muscles loose.

Natural Remedy for Menstrual Cramps - Blackstrap Molasses

Do you get really bad menstrual cramps?  Are you tired of relying on medication for the pain?  In the following video, Fran shares a natural remedy for menstrual cramps using blackstrap molasses:

Healthy Eating || Ways to Add Protein to Your Smoothie

Protein powder.  I recommend going for a flavorless one or vanilla.  Either of these go pretty well in most smoothies.  Chocolate, strawberry, or other highly distinct flavors will limit the amount of tasty smoothies you can make.

Natural peanut butter.  This is probably my most favorite way to add protein to a smoothie because it is natural and adds a nice (but not overwhelming) flavor.  Go for the natural peanut butter because processed ones tend to have added sugar and hydrogenated fats.

Soy milk.  Soy milk used to be a pretty popular replacement for cow milk but has gotten a slightly bad reputation over the years largely because of its association with genetically modified soy beans (GMO).  However, if you can find non-GMO soy milk, you should be fine.

MORE READS
SOY: THE GOOD, THE BAD, AND THE BEST
THE TRUTH ABOUT SOY

How the Sweet Potato Stacks Against the Regular Potato

Why do I prefer the sweet potato over the common potato?  The sweet potato has:

~40% less starch
Tons of vitamin A
~2x more vitamin C

The SWEET POTATO:

THE COMMON POTATO:

SOURCES:
SWEET POTATO NUTRIITION FACTS
POTATO NUTRITION FACTS

My Switch from Table Salt to Less Sea Salt

Sea salt on the left.  Table salt on the right.
(In taking these photos, I realized that this table salt is not iodized.  I usually go for the iodized version.)

I grew up on Morton table salt.  Even as an adult, I still used it ... that was until last week.

An international friend was using my seasonings to cook when he asked, "Why does it take so much of this salt to season this dish?".  I jokingly replied, "Because it is fake salt".  You see, all week he had been describing American food as tasting "different", from the rice to the fruits to the chicken to almost everything.  And my reply would always be, "Because the food is fake.  That is why I buy mostly organic or 'pure'."  Fake was my short way of saying processed, genetically modified, pumped with hormones, etc.  

So, I decided to do a demonstration by purchasing pure sea salt.  I told him to try it and he said, "Yes!  This is real salt."  Then I began to question my basis for not using pure sea salt to cook.  I have tasted sea salt before and have always had the reaction of, "Man, this is salty!"  I just assumed that sea salt had way more sodium than table salt.  Additionally, my table salt usually comes iodized. (Iodine is a necessary nutrient.)

So here I was, for the first time, comparing the ingredients lists on the back of Morton table salt and this new sea salt, and what do you know?  They have the same percent daily value (25%) of sodium per serving!  What does this mean?  I can use less sea salt (and thus, less sodium) to season my dishes than I can table salt and still achieve the same flavorful result.  (Plus, I was able to purchase iodized sea salt.)  Me being the health conscious person that I am instantly felt dumb for having made this discovery so late.  Lol.

Sea salt nutrition facts (LEFT).  Table salt nutrition facts (RIGHT).
(In taking these photos, I realized that this table salt is not iodized.  I usually go for the iodized version.) 

Anyway, I did some reading after the purchase and noticed that many people usually think they can go uber generous with using sea salt.  No, please don't do that.  Keep in mind that 1/4 tsp of sea salt AND 1/4 tsp of table salt have the same amount of sodium.  Don't go from using 1/4 tsp of table salt to more than 1/4 tsp of sea salt.  I am officially a sea salt convert because I can use less sea salt to achieve the same flavor, but other people's tastebuds may taste the opposite!  (Check out the article below for details.)

MORE READS
AMERICAN HEART ASSOCIATION - SEA SALT VS. TABLE SALT

Healthy Body || Get BIKINI ready by June!

By Stephanie of Infinite Life Fitness

Do you keep staring at your favorite bikini every time you go out shopping?

Why not find a reason to buy it plus more new items for your new sexy body?

I am here today to share some tips that should help you get your body bikini ready for this summer!

1. Ditch the soda and start drinking water! Studies have proven that individuals that drink more carbonated or sugary beverages will gain weight or have troubles losing the unwanted weight you currently have. Drinking water will help flush your system as well as keep your body properly hydrated. I would suggest starting with 2 Liters and start working your way up to about a gallon of water a day. YES I SAID A GALLON! 
2. Ditch the fast food! Take a stand NOW to start cooking your meals and try not to “grab something that is easy”. Cooking your own meals allows you to see exactly what you are putting in your body. And, it also allows you the chance to plan your meals and possibly SAVE money! Try having 5 small meals a day. Start with breakfast and have a meal every 3 hours. Each meal should be around 400 calories. You should have a good source of protein (like chicken or fish and for breakfast things like egg whites or whole eggs), a nice serving of veggies, and one good carbohydrate source (like brown rice, whole grain bread, sweet potatoes). 
3. WORK OUT!!! Yes get up and get active! You want to try to work out 5 days a week. Try NOT to take more than two days off in a row. You should spend 30-45 minutes of cardio and getting your heart rate up. And you also need a good strength training program. YES LADIES YOU NEED TO LIFT WEIGHTS! No you will not get big and bulky. Strength training will allow you to build your muscles and start to get more tone. 
   
   
   
4. HAVE A PLAN! Ladies you should plan out your meals, workouts, trips to the store, and anything else! If you FAIL TO PLAN you PLAN TO FAIL. If you plan these things out you will be prepared and ready for your meals and workouts during the week. This will allow you the chance to not make excuses when you are running late or need to find food to eat. Keep a journal so you are able to keep track of what all is going on. You want to be able to visually keep track of what is going on. 
   
   
   
5. Find and keep your own motivation. You have to find something that keeps you motivated. It can be images, quotes, bible verses, or anything! You have to keep things so that you can keep yourself motivated on the days you do not feel motivated. Sometimes you need someone to keep you motivated or someone to help hold you accountable for your actions. This can be a friend, co-worker, or family member.

These are all very important tools that you can use to help you get ready for the summer. There are no magic pills or crash diets that can help you. Try to eat fresh whole foods (stay away from processed foods) and drink plenty of water. You want to cut back on drinking alcohol and increase your activity levels. You do not have to belong to a gym to get a good workout. You can find many workouts online that you can do at home!

You have the tools to reach your goals! So why not start NOW so you can flaunt your confidence and new body this summer. This is Stephanie from Infinite Life Fitness. Please feel free to stop by my blog for more health and fitness tips!

Study || Water Vs. Coconut Water Vs. Sports Drinks

A study published in early 2012, demonstrated little difference between four beverages with regard to rehydration and subsequent support of exercise.  The four tested beverages included: 1) bottled water, 2) pure coconut water, 3) coconut water from concentrate, and 4) a carbohydrate-electrolyte sports drink.

So then what is a good reason to choose coconut water and/or bottled water over a sports drink?  Well, there are more than one:

1. Pure coconut water generally has fewer calories than sports drinks.  Moreover, bottled water has no calories.  
2. If you are looking for a natural alternative to sports drinks, coconut water and bottled water are two options.  
3. If you are wanting to lower sodium in your daily diet, pure coconut water and bottled water (which is even better) are the way to go.  
4. If you want to increase your potassium intake, pure coconut water is the best of the above options.  (Coconut water contains approximately 12x more potassium than Gatorade.)

AN IMPORTANT PART OF THE CONCLUSION: "Additional study inclusive of a more demanding dehydration protocol, as well as a time trial test as the measure of exercise performance, may more specifically determine the efficacy of these beverages on enhancing hydration and performance following dehydrating exercise."  (For the above study, twelve exercise-trained men were subjected to 60 minutes of treadmill exercise.)

SOURCES and MORE READS:
COCONUT WATER STUDY (2012)
THE TRUTH ABOUT COCONUT WATER 

Healthy Breakfast Ideas

By Stephanie of Infinite Life Fitness

Breakfast.  The first meal of the day.  AND also one of the most important meals of the day.

It is very common for a lot of people to skip on breakfast and wait until the mid-morning or even lunch until they have their first good meal.  THIS IS A BAD IDEA!  Studies have shown that those who skip breakfast do not lose weight as well as those who take the time to eat a nice healthy breakfast each morning.

Skipping breakfast allows you to grow hungrier and hungrier the longer you wait to eat your first meal after waking up.  If you eat something healthy and light when you get up it should help reduce your strong starvation feelings you may have grown around 10 or 11 AM.  Halting these feelings will allow you the chance to stop the “binge eating” you may do for your first meal.  By that time you are so hungry that you eat and eat and eat.  You eat until you feel full or satisfied but people usually eat so fast that they end up over eating before their belly can tell their brain that they are full! 

Also, while you are sleeping your body is in a fasting state.  It has gone 5+ hours without food so when you awake it is time to fuel your body! During this fasting state your body is conserving ANYTHING it can.  This halts or hinders your fat loss process.  Eating your breakfast within 2 hours of waking up allows your metabolism to get kick started and start working on burning those calories. 

{Image Source}

What are some great breakfast options?  I will list a few:

•  Oat meal:  try to stick to the PLAIN oatmeal.  It is healthier to get the plain oatmeal and add your own fruit or honey to it. 
• Fruit:  It is always a great idea to have fruit in the morning.  Try to stick to one serving size which is usually 1 cup of chopped melon, berries, or a small apple or banana.
• Cereal:  Make sure it is a light cereal like Cheerios, Kashi cereal, or other whole grain low sugar cereals.  Try substituting almond milk for real milk to help cut calories and fat in your diet.
•  Eggs: there are SO many ways you can have eggs in the morning! You can have boiled eggs, egg whites, egg white and 1 egg yolk mixed and scrambled, poached, or any other way! Make sure you try to use olive oil or coconut oil instead of vegetable oil to make your meal healthier. 
• Toast:  Try to stick to the 100% whole wheat bread.  This is the best option at the store.  You can also get whole wheat English muffins, pita pockets, tortillas, or any other type of bread product. 
• Nuts: The best options for nuts are almonds!  You can also have peanuts (but try to get the unsalted peanuts). 
• Yogurt:  Also another great option!  BUT TRY TO GET PLAIN YOGURT!!! The yogurt you can buy at the store with granola and “fresh fruit” is LOADED WITH SUGAR!  Get the plain yogurt (and Greek yogurt is honestly your best option) and put your own nuts and fruit in them. This should also save you money! 

{Image Source}

Here is a great example of a quick breakfast you can make and have ready for those rushed mornings:

• 1 Whole Wheat English muffin (or 1 piece of toast or 1 tortilla), 1 small apple, 1 hard-boiled egg, 1 oz. of cheese, 1 tablespoon of jam, green tea, 24 nuts, and a cherry (as a little treat). 
• You can pre-pack containers like this so they will be ready in the fridge to grab when you are heading out the door in the morning!

Other healthy options:

• 1 piece of toast, 1 tablespoon of peanut butter, 1 small fruit
•  ½ cup Greek yogurt, I cup berries or fruit, 1 tablespoon of honey
• 2 XL large eggs, 1 cup baby spinach leave, ¼ cup chopped bell peppers, ¼ cup chopped onions
• Morning pizza:  I English muffin, 2 tablespoon tomato paste, ¼ cup low fat cheese, add chicken or turkey bacon
• Breakfast sandwich/tortilla wrap: get 1 English muffin or flat bread or tortilla, ½ cup baby spinach, 2 cooked eggs, sliced tomatoes or onions (or other veggies) 2 pieces of turkey bacon or sausage or baked chicken
• 1 cup oatmeal, 1 tablespoon of brown sugar, 1 cup fruit (or one small fruit)
• You can make fruit smoothies and add nuts, chai seeds, or protein powder
• You can make oatmeal muffins

Breakfast is a great time to get creative!  Eating healthy does not have to be bland and boring!  Find some things that you enjoy and make them healthy!  If you like bacon try turkey bacon!  If you like toast switch to whole wheat toast.  If you want something sweet try Greek yogurt with a tablespoon of honey and fruit!  The key is to get things that you can grab and eat with you on your way to work or school!  And if you do have time to sit down and cook breakfast even better! You will have time to create omelets and other meals that take a little longer to cook! 

Breakfast is VITAL to reaching your health and fitness goals.  So why skip it when it can be yummy, filling, AND help you reach your goals!?

My name is Stephanie from Infinite Life Fitness. Please feel free to stop by my website for more health and fitness related tips!

Health 101: Cellulite

By Stephanie of Infinite Life Fitness

One of the most asked questions I get from clients that are older females is…”How do I get rid of my cellulite!?!?”…

…The answer…. You Can’t…

Yes, that is right ladies; you are stuck with the curse of having lumps in your legs (and other possible areas). To be honest…EVERYONE has it! It may be just a little…or it may be a whole lot more. Some women express it way more than others….and some you cannot see it at all…but it is there!

Cellulite is fat that is trapped right under the skin surface. The fat clumps up in some areas and that causes the “dimples” you see in your thighs or hips. Some women (and yes men get it as well) are genetically prone to getting more than others.

With healthy eating and exercise, it will help you REDUCE the appearance of cellulite. It will not fully go away! But it will not look as bad or as visible with a consistent strength training and cardio routine. 

So yes, that means save your money on the dimple creams and laser surgeries. They have been proven to help reduce the sight of cellulite TEMPORARILY! But, guess what….yes it will come back! For the best results….and the long lasting results….start working out! And of course adopt a healthy diet! Once you start to lose that extra body fat, the muscle under the skin and fat will start to tighten and sculpt your body.

This is Stephanie from Infinite Life Fitness. Please feel free to stop by my blog for more health and fitness related topics!

Natural Remedy || Lemon Juice for Constipation and Diarrhea

NOTE:  This may NOT work for constipation or diarrhea caused by anything other than over-eating fast food and junk food.  Please consult your doctor in cases outside of these.

Once in a while, I will indulge in a greasy burger and fries or some junk food, and because my body is not used to these meals, constipation and (sometimes) diarrhea will be right around the corner.  (Sorry if this is TMI.) 

Many of you may already know about the following concoction, but I will share my experience with it anyway.  When it comes to constipation and diarrhea, drinking lemon juice mixed with warm water works like a charm for me!  Though I couldn't find any medical explanation on the internet, there are tons of people who also swear by this natural remedy.  If I had to take an educated guess, I would assume that the acidity of the lemon helps with digestion. I really don't know as I am not a doctor, but here is the simple recipe I use:

Ingredients:
1 part lemon juice (from a fresh lemon)
1 part warm water

Instructions:
Mix the ingredients and drink once to three times a day.  If your constipation does not go away (or decrease) in two days, then please consult your doctor.

This works for me.  Hopefully it will work for you! 

(Also, increase your water and fiber intake to help further combat constipation.)

It Is 2013…What Are Your Health And Fitness Goals for This Year!?

By Stephanie of Infinite Life Fitness

Every year more and more people make goals to get healthy and fit.  On average do you know how long that motivation and drive last?  THREE WEEKS! And to be honest most people do not make it that long!

The key to YOUR health and fitness success is staying motivated, plan ahead, and find people to help keep you on track!

Those three things are VERY important and some of the hardest things to find (and keep) to those who are just starting their health and fitness journey. 

This is a great time of year to start thinking about spring break or your summer vacations!  If you want to be bikini ready you have to start NOW! Do not make any more excuses!

Create your plan:

What is the date you want to reach your goals?

What is your goal? (How much weight do you want to lose….or you want to get fit to run a race…)

How do you plan to eat right? (Creating menus, planning out your meal times and meals)

When are you going to work out?

What are you going to do when you work out?

Now…How are you going to stay motivated?

(You can always check out my blog infinitelifefitness.com  :-)

BUT there are DOZENS of other health and fitness blogs out there that also aim to motivate and encourage people who need it)

And who is going to be your Fitness buddy or Fitness counselor?

A fitness buddy can be someone who is trying to get fit with you.  Or they can just be there to help keep you on track.  You can use them when you are feeling weak and wanting to give up.  This person is so important and they have to be reliable! Cannot find a buddy?  I WOULD LOVE TO BE YOUR FITNESS BUDDY! Just contact me and we can chat about your goals and I can even offer you some advice.

A fitness counselor is someone to help you with your meals and workouts.  This can be a personal trainer, a friend who is a fitness junkie…or ME!

I am currently taking new clients and my prices are VERY reasonable.  I offer great packages that can fit into anyone’s budget.  I never want price to be an issue when it comes to health and fitness.  I even offer trades (currently I advertise on some websites/blogs in exchange for workouts and fitness advice! I am willing to bargain so YOU can start reaching your goals!) 

Don’t belong to a fitness gym? NO PROBLEM!

There are DOZENS of at-home exercise you can do to help you reach your goals!
Even if you are on a tight budget there are ways to still purchase healthy food and maintain a healthy diet.  It does take some planning but YOU CAN DO IT! ANYONE CAN!

The time to start is NOW! Not tomorrow…not next week…not next month…but TODAY!

The only person holding you back from your health and fitness goals is YOU!

What are you afraid of!  Yes it will be hard at times…and yes you will slip up and make some mistakes but that is OK!  We are all human and we all make mistakes.

2013 is YOUR year! So let’s start NOW on the new…healthier….MORE fit YOU!

This is Stephanie from Infinite Life Fitness.  Please feel free to stop by my blog for more health and fitness advice!

Healthy Eating || Bananas and Lowering Blood Pressure

Lately my blood pressure has been lower than usual, which isn't a bad thing at all in this case.  The systolic pressure normally ranges between 101 and 110 while the diastolic pressure between 65 and 80.  However, my two most recent tests were 91/60 and 93/57. I don't recall my blood pressure ever being this low ... at least not in recent years.

So, I thought to myself, "What have I been doing differently?"  And then it occurred to me, "Well, I've been eating a lot of bananas [in smoothies].  Could that be it?"  Then I went to the internet, did some digging, and learned that there are dozens of references to the high potassium in bananas helping to lower blood pressure.  Here are a couple of abstracts worth reading:

ROLE OF POTASSIUM IN REGULATING BLOOD PRESSURE
EFFECT OF BANANA ON COLD-STRESS INDUCED HYPERTENSION

MORE READS:
BLOOD PRESSURE CHART AND TIPS

DISCLAIMER: Please speak with your doctor before changing your diet.

Healthy Eating || Becoming a Tea Drinker

I've never been a tea drinker (and, I mean never), but in mid-October, I decided to get to work on some tea I purchased under hypnosis.  (Okay, maybe I wasn't under hypnosis, but I was under something I guess.)  The tea is actually really good quality and tastes exquisite relative to your average store-bought tea.  However, what I also like about it are the health benefits.  For me, the biggest one I am noticing within myself is the stress reduction.

Below is an excerpt of the article on WebMD.  Full article: TEA TYPES AND THEIR HEALTH BENEFITS

• Green tea: Made with steamed tea leaves, it has a high concentration of EGCG and has been widely studied. Green tea’s antioxidants may interfere with the growth of bladder, breast, lung, stomach, pancreatic, and colorectal cancers; prevent clogging of the arteries, burn fat, counteract oxidative stress on the brain, reduce risk of neurological disorders like Alzheimer’s and Parkinson’s diseases, reduce risk of stroke, and improve cholesterol levels.
• Black tea: Made with fermented tea leaves, black tea has the highest caffeine content and forms the basis for flavored teas like chai, along with some instant teas. Studies have shown that black tea may protect lungs from damage caused by exposure to cigarette smoke. It also may reduce the risk of stroke.
• White tea: Uncured and unfermented. One study showed that white tea has the most potent anticancer properties compared to more processed teas.
• Oolong tea: In an animal study, those given antioxidants from oolong tea were found to have lower bad cholesterol levels. One variety of oolong, Wuyi, is heavily marketed as a weight loss supplement, but science hasn’t backed the claims.
• Pu-erh tea: Made from fermented and aged leaves. Considered a black tea, its leaves are pressed into cakes. One animal study showed that animals given pu-erh had less weight gain and reduced LDL cholesterol.

Another article (excerpt below): TEA BENEFITS

Studies of humans, animals, and petri-dish experiments show that tea is high beneficial to our health. Research suggests that regular tea drinkers -- people who drink two cups or more a day -- have less heart disease and stroke, lower total and LDL cholesterol, and recover from heart attacks faster. There's also evidence that tea may help fight ovarian and breast cancers.

Tea also helps soothe stress and keep us relaxed. One British study found that people who drank black tea were able to de-stress faster than those who drank a fake tea substitute. The tea drinkers had lower levels of cortisol, a stress hormone.

How to Have a Healthy Turkey Day

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By Stephanie of Infinite Life Fitness

Tis the season to fill your belly!

The key is to fill your belly with the right food! The national “fill your belly” holiday is upon us. I hear so many people wish (and some who do not) that they had NOT eaten as much as they did during the holiday. For those who are on a new health and fitness journey, being consistent with your healthy eating and fitness routine is KEY to reaching your goals.

Key tips for this year’s feast:

• Ask what people are bringing. If they are making a high calorie/fat dish either pass it on when you see it OR ask them to make a few substitutes to make it a healthier dish. 
• Do not be afraid to measure out your portion sizes. If you are afraid to do it in front of your family do it in the kitchen and bring your plate out to the table. They goal is to make sure you are eating enough NOT too much. It is hard to look at your plate and say “yes that is a cup full of veggies”. Do not be afraid to grab a measuring cup and scoop out the right serving size! 
• When worse comes to worse, double up on the veggies! If you are worried about your plate looking “too bare” compared to those around you try doubling up on the green veggies! You can never go wrong with having more veggies as opposed to more creamy cheese potatoes, or 4 dinner rolls. 
• Try to make a healthy dish and bring it along with you. I do this EVERY year with my family. And I usually will not tell them it was healthy, low fat and low calorie until they have eaten it all! Nothing makes your feel better than seeing your friends and family rave about a healthy dish. Just because it is healthy does not mean it is not tasty! 
• Water, Water, Water! Do not forget to drink your water! It is ok to have egg nog, wine, or other fruit drinks…but those drinks pack a TON of calories. Would you rather drink your calories or enjoy a piece of pie? 

Everyone’s FAVORITE part of turkey day? Well…it should be spending time with your friends and family…bbbuuuut we all know it is the dessert tray!

Do not be afraid to eat dessert! BUT do not forget to get a double or triple serving of your grandma’s famous pie. Yes it is good…and yes it will make you happy…but you have to remember that you have a goal to reach in a certain amount of time so do not let one HUGE piece of pie render that success! 

Ok…so you did have that extra piece of pie…or you already know that you will have that pie. Try working out BEFORE you meet the family for dinner and try to plan a late night walk or jog. Doing activities before and after such meals is a great plan and it will help you feel less guilty about indulging on the holiday treats.

Need some suggestions for some healthy desserts…try looking at these sites:

Pumpkin Pie

Recipe

Chocolate Doughnuts

Recipe

Chocolate Ice Cream Sandwiches

Recipe

I hope these holiday tips were helpful! Have a WONDERFUL, SAFE, and HEALTHY Thanksgiving!

This is Stephanie from Infinite Life Fitness. Please feel free to stop by my blog anytime for more health and fitness tips!!

Healthy Eating || How to Store Green Vegetables

Prior to watching the following video, I would just freeze my greens in order to lock in their nutrients.  Then I came across this video and kicked myself for never thinking about the method she uses.  It makes so much sense and is a simple way to keep your green vegetables fresh AND full of nutrients.  No need to freeze them anymore.

In the video below, Chef Ahki discusses this nifty, simple method to store green vegetables.   If you don't know about it already, you'll kick yourself too!  Trust me.