INTENTIONS ARE GOOD, BUT THEY MUST BE LIVED OUT

I was reading my daily devotion this morning and on the subject of intentions. I was immediately drawn into the meat of the subject and felt it was talking to me personally.  Can you relate?  Isn't it so true how we have all these good intentions, dream about how we are going to carry them out and then some how along the way, they get pushed aside and forgotten some how.  Well, not really forgotten, because they are still there dancing across the pages of our thoughts now and then, at least in my case. I am sure we can all agree to being guilty of not following through on good intentions to make something happen. As I read further, I understood the importance of  writing down the intentions beginning a plan to follow through with action.

Moving from intention to action takes a plan.  This applies to all things in adopting a healthy lifestyle and staying true to taking care of the important things in life.  What has helped me is prayer and setting up challenge systems where I complete three goals of intention for that day.  Today I plan to get in a morning workout, help my ailing father to the doctor, and meet up with family later this evening.  Another goal was writing this blog and I was stumped at what to share with you at first, but enlightened after reading my devotional.  It is amazing how things happen like that.
Having good intentions are well, good, but remain thoughts until living them out takes place.  The goal of weight loss, toning, and improving overall quality of life takes action and intending to create that is wonderful, but the follow-through is what will create the health, the fit body, and overall awesome feeling of accomplishment. Those things that we think about all the time must come to the forefront of our actions.  Has a family member or friend been on your mind to call?  Pick up the phone.  Has that surprise date with your spouse been put off for months? Time to bring on the romance.  Are the intentions to workout four times a week not happening? Get your calendar, schedule your workouts and do not cancel.  Intending to eat at home more to save money and improve the quality of your food intake?  Write a healthy food list and head to the store.
Every step we make is a step closer to fulfilling our goals and taking our intentions further than our minds.  Let's not get stuck in just thinking about it and feeling good about our thoughts only to have them fizzle out and remain stuck as things we just talk about in friendly conversation.  It all sounds good but living it out by example and action will be the proof in the pudding.

Fitness Needs to Become an Action We Put into Practice

Fitness needs to stop being a dream we think about and become an action we put into practice. There are so many factors getting in our way. Negative thoughts and self-defeat are high on the list. Using "too busy" as an excuse is another fitness barrier. Frustration with the lack of results can cause us to think it will never happen.

Fitness requires us to live beyond our dreams. We all have the potential to achieve success. Remaining positive in a negative world will be first on the agenda. No more downing yourself before even trying. "Busy" is a word used for people who really don't want it bad enough. Lastly, there is no such thing as instant results. Daily progress should become the focus.
The action needed to get fit is a daily choice. Start by making a plan and sticking to it. It will be important to schedule your workouts and spend time meal prepping. Avoid processed convenience foods and replace those with healthy nutrient dense foods. Start hanging around people who are positive of your fitness goals.
It comes down to you being responsible for your body and what it looks like. You want it?  Go get it. This is called living beyond your dreams. Nothing is going to happen until you make it happen.
Fitness is a permanent lifestyle change, not something that magically occurs. This is your journey, your body, and your fitness. You will never look like anyone except your best healthy self when it's all said and done. Are you ready to live beyond your dreams? Straight talk but all in fitness love!

FITNESS IS ABOUT TRUTH OR CONSEQUENCES

How many of us stand in the truth of our life or live in denial and non-acceptance of the actions that clearly rebel against a healthy lifestyle?  I wish I could see a show of hands and have a world-wide workshop to discuss this issue.  Standing in our truth has everything to do with being able to become a healthy person, and can be applied to all areas of our life: relationships, careers, fitness, and overall health which represent a moderate list that encompasses our existence as a human being.

Being honest with our self is the first step to being able to change those things that are weighing us down physically and emotionally.  If we are unable to be honest with ourselves, then being honest with others will not happen.  When lying to ourselves is at the forefront of or life, behaviors are usually exhibited through bitterness, anger, blame of others, argumentative reasoning, defensiveness, unhappiness, and a clear nonacceptance of responsibility. On the other side of that come acceptance of our truth and realizing that we can be healthier, happier people if changes are implemented each day to begin the process of adopting a healthy lifestyle.

Our responsibility is to stand in our truth and make the choice to go one way or the other.  Do we want to be healthy or not, do we want to continue in self-destructive behaviors or not, do we want to be happy or not, do we want to be an honest person or not?  Standing in our truth opens the door to trust of self and that can eventually be shared with others as we become examples of how to live a healthy life.  We can only live in the path of not standing in our truth for so long before serious consequences begin happening in the form of illness, depression, broken relationships, loss of friends, and even disengagement of family members.  A healthy person exhibits a happy outlook on life and is willing to share their experiences freely and with an open heart to sincerely help others because they know first- hand the work it took to stand in their truth.  The person that remains in denial continues to show a negative view of life, self, and people around them, and generally repel any meaningful relationships.
The consequences to not standing in our truth to adopt a healthy lifestyle are harsh.  Lying to self and others remain on the top of the ugly list when it comes to life in general.  Living a healthy life will take the action of standing in our truth, acceptance of that truth and the follow-through with daily choices and actions to move our bodies and minds in a healthy direction.
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Complaining Doesn't Change Your Fitness

We all complain from time to time and that's called life, but what about when it interferes with our fitness? What good does it do to constantly complain, be unhappy and bring on a full Debbie or Dave Downer attitude without being willing to change the situation?  It's like a leaky faucet we watch drip all over the place, complain about it but refuse to fix the darn thing. Too many people are complaining and not doing, and seriously, how's that working for you?

Complaints only go so far and then the radio gets turned off. Who wants to continually listen to a self-bashing session when the outcome is always the same. Getting fit and maintaining a healthy body starts by stopping the complaints and getting to work on fixing the problem. The extra fat on the gut or butt isn't going to disappear on its own no matter how much complaining comes out of your mouth. What will help is putting the negative energy (complaints) into positive action.

Start by ditching the complaints, accepting who you are right now and apply strategies to make you feel better about yourself. Get serious about your fitness by keeping a food and exercise journal. Use it to chart your feelings as well. If you have a complaint, write it in the journal and move on. Stop dwelling on the "wah wah" and steer your attention toward eating healthier. Instead of sitting on the couch downing beers after work, go for a walk for example. You will be amazed how small changes will eventually provide big results.

Stop complaining about not having the time.  Really?  We are all busy and there's someone busier than you working out or prepping healthy food right now.
What's in your pantry? Is it filled with processed foods and sugar cereal? What's going on in the refrigerator? Is it filled with salami, beer, and cheez whiz? A large percentage of your fitness success is determined by what you put in your face consistently. Healthy food in the house equals eating right for your body.
When is the last time you exercised? Time to dust the fitness shoes off and get moving. You will burn some extra calories and feel great for accomplishing an awesome workout. Exercise is also linked to stress relief and increased self-esteem. Be willing to do what it takes, stop complaining and you know that old saying sh*t or get off the pot well it truly applies here. Straight talk but all in fitness love.  Be well and Stay Healthy!

Fitness is to Better Our Life Not to Be a Burden

Fitness is awesome! I believe we can all agree on that statement. It makes us feel good, look good and should motivate us to continue the lifestyle. Health is about living a quality life and the true definition of fitness.

How can something as fabulous as fitness be considered a burden to so many? Workouts and eating right are almost considered dirty words. Many even use exercise as punishment for unhealthy food choices.

People are walking around pissed off at fitness because they're not fit. Does that make any sense? Instead of working toward quality life and health, society continues to not take responsibility for their choices.

Processed food marketing and a fast paced world have captured the attention of millions. Obesity is growing at an epidemic rate and researchers are scratching their heads for answers. We believe in fitness in a bottle and burning body fat sitting on the sofa.

Our mental game about fitness is skewed. How we think about ourselves, life and health need to change. Slowing down and taking notice of our priorities would be a great start. We make time for what we feel is important. Ask yourself that question: Are your health and fitness important?
Fitness needs to be a positive priority in our life. It's time to realize fitness is to make our life better and never feel like a burden.

Grow Taller Naturally and Stop Your Friends Calling You Midget

Do you want to grow taller naturally?

I wager you do on the grounds that being short can be exceptionally disappointing. I know it since I am additionally a short individual once. Around then my tallness is just 5'4" and due to my short stature individuals simply adore influencing amusing to out of me they call me names and due to it my self-assurance is low so chatting with young ladies is impractical.

Since the greater part of the young ladies are taller than me and I realize that young ladies like men taller than them.

I was tired of being short and I need to get taller normally. Many individuals disclosed to me that it is no chance I can get any taller in light of the fact that I am over twenties, however I would prefer not to trust it since I know there is a path for me to get taller.

When I'm doing my scan on the web searching for approaches to become taller normally, I discovered a few items to expand my stature and in the wake of attempting a couple of them I at long last found the one that truly works.

From the item/book I learned:

To become taller normally, you need to consolidate the right adjusted sustenance, in addition to enough resting time and furthermore performing tallness expanding works out. One of the activities is hanging your body as long as you can.

Furthermore, after I tail it for a little while, my tallness expands two or three inches. That is past wonderful on the grounds that at last I can get taller. Beginning from that point my life changed. I am more sure and I no longer apprehensive conversing with young ladies since now I am taller than them.

Furthermore, my companion quits calling me smaller person since the present moment I am taller than them. You should see their countenances when they see me.

Is Your Olive Oil Real? Discover How to Find Out

Is the ESSENTIAL OLIVE OIL in your Cupboard Real? 

There is an exam done at UC Davis Olive Centre this year 2010 that discovered that 69% of the olive natural oils attempted weren't definitely what they said these were and didn't meet legal procedures in america.

There were several additional examinations done starting now and in to the foreseeable future, that contain exhibited a comparative thing, that an improved than average way of measuring the olive natural oils in the collected state governments publicize are mislabeled and aren't what they state they are.

There are natural oils accessible which may have been blended with an increase of prepared, smaller audit natural oils or they are blended with veg or seed natural oils and from then on artificially colorized, improved and spruced up before bundling. Several natural oils aren't olive by any extend of the creative energy, they are simply seed or soy natural oils which have possessed beta carotene and chlorophyll put into impact it to truly have a trailing discomfort like essential olive oil.

Most starting later part of the, in 2016 there is a hour long program circled that exhibited that almost all of the olive natural oils on the racks are by some methods mislabeled.

Just how might you understand whether the essential oil that you will be buying is incredible? Everything considered, there are many ways to cope with tell.

One way to cope with choose an improved than average engine oil, is to look at the container to see where it commences from. In most cases, the holder will exhibit that the petrol is a mix from several countries, you needn't work with that oil, established it back on the rack. You'll favor even never to buy the engine oil if the pot just details one country. Everything you want for on the area, is an olive oil that says it commenced from a family group develop, everything considered you as can be sensibly sure it is veritable.

Guarantee it details basic in a diminish holder, this shields the olive oil from light that can affect it to twist up observably list.

Incredible brands will in the same way put an accumulate time on the holder, this pledges it is new. Assurance that the procure time is only 15 calendar months out, which infers it is needs to get old.

In like manner look for an affirmation seal on the holder displaying that it approved unmistakable and research testing.

The essential oil should be extra virgin essential olive oil and say it is an initial planning or first press.

What exactly are some outstanding brands to consider?

California Olive Ranch, McEvoy Ranch and Cobram House are several great olive natural oils that you can undertaking.

How to Beat Your Burnout

Ever observe that you are ceaselessly dashing amid that opportunity to finish things. You don't concentrate on your body and mind prompts that are talking uproariously to take a break until one day your head turns and you have an aggregate breakdown by being wore out when you never again can proceed. There are answers for this kind of burnout and I endorse particularly essential and connecting with ones in this article. Read on to find.

Here are a couple of tips: 

1) Have 7-8 hours of rest every night

Guarantee you are having enough rest every night with the objective that you wake up fresh and strong arranged to address the challenges of the day.

2) Take a short night rest

If you went to bed the earlier night to some degree late, you can make up for it by taking a short night rest going from 30 minutes to a hour. You will be re-strengthened doing your endeavors brightly for the straggling leftovers of the day.

3) Drink a considerable measure of water

Water is a free resource and it should be open in your office sufficiently. Take in the best number of glasses of water as you can for the term of the day. That way you keep yourself hydrated and overflowing with power to wear down your exercises vivaciously and profitably.

4) Drink hot charged beverages

In the midst of breakfast rather than taking caffeine, take a hot charged drink. It will keep you chipper and stimulated for the term of the day so you can without much of a stretch proceed with your assignments for the day.

5) Take a short leave from the working environment

When you see yourself short of focus and essentialness to exist together with your step by step office plan, take a short leave for 1 or 2 days. Have enough rest, giggle and play and contribute quality vitality with your family. You will recover imperativeness and your cerebrum will be totally careful to adjust to your step by step work assignments easily before long.

6) Take an anticipated journey

Exactly when the year has touched base at an end and you have locked adequately in at the work environment, understanding exhausted and drained of imperativeness, influence a point to take to an adequately long escape with your family to a far away quiet place so when you return to your workplace, you are sprightly and on edge to begin from the earliest starting point yet again.

Summing up these are a bit of the direct and reestablishing ways that you can beat your burnout and continue placing effort into your endeavors effortlessly without allowing your essentialness and power to run out voluminously.

Lose Weight and Get Fit by Getting Fat

Getting enough of the significant fats will engage you to lose fat, 

hoard muscle, and recuperate speedier from your exercises. 

What's more, it has store restorative purposes of enthusiasm, including being 

important for your heart. 

Remarkable fats include: polyunsaturated (particularly Omega-3's), 

for example, those from fish and nuts, and besides monosaturated fats, 

for example, those from nutty spread, olive oil, egg yolks, and fish 

oil. 

Unpleasant fats join doused fats from things, for example, creature 

moreover, coconut fats. By then there is the most exceedingly horrible sort of fat the man 

made kind, trans unsaturated fats which can be found in our standard, 

of no recuperating respect, waste sustenances such treats, chips, fries 

what's more, margarine. 

Motivation behind constrainment, if not remain totally far from, the horrendous fats and attempt 

to get around 30 - 35% of your calories from the monstrous fats. 

"Studies demonstrate that higher-fat weight control outlines search useful for fit 

individuals than low-fat weight control plans," says Liz Applegate, Ph.D., creator of 

Reference book of Sports and Fitness Nutrition. "In one examination, 

unfaltering quality contenders kept running up to 24 percent longer before they drained when they ate an eating regimen that was more than 30 percent fat separated from one that was underneath 20 percent," she says. 

All the more essentially to most perusers of this gift, experts 

are starting at now understanding the way that a help layout high in the gigantic fats makes the body eat up fat. Omega-3 unsaturated fats enlarge the measure of your cells' fuel-consuming radiators so your metabolic rate rises and you eat up more calories each depiction of dependably. 

Omega-3's in addition help your body's affectability to insulin. This engages your body to store less fat. In like way, the fat you do store is all the more immediately and effectively changed over into noteworthiness and eaten up amidst action. 

This keeps your glucose levels stable and keeps you far from those really popular sugar mishaps and wishes and precarious mental scenes. 

Another fundamental exercise influence is that Omega-3's in like way engage your body to make testosterone, the hormone in charge of building new muscle. The late Dan Duchaine has called the major unsaturated fats the most anabolic true blue help supplement one can take to fabricate muscle. 

Plainly, more muscle acquires back the first venture with more calorie exhausting reciprocals less muscle to fat leftovers. 

Fat can in like way engage you to recoup from your exercises. Vitamins A, D, E and K are fat-dissolvable and are essential cell strongholds in the muscle-building, bone-repairing gathering. 

As I decided above, fat besides helps your heart. Omega-3 unsaturated fats and monounsaturated fats help chopped down horrifying LDL cholesterol and help divert blood bunches, making your heart arranged to finish it's occupation with less anxiety. 

On an individual note, I endorsed my most valued essential unsaturated fat 

supplements to a sidekick of mine beginning late who has always experienced raised cholesterol, paying little respect to working out no less than five times each week and eating a to an extraordinary degree solid eating plan. 

Will allude to the email she sent to me. I revere getting stuff thusly. 

"I was at a demo toward the begin of today, from 10-2, and it was at an action center that was having a people thankfulness day, so they had unmistakable tables set up. 

This person who had a table near to mine was doing circulatory strain tests and cholesterol tests. 

When it upheld off and bit he asked concerning whether I required my cholesterol done. I uncovered to him it would most likely be high, it

's been more than 230 all through the recent years. 

I showed him as for the marine oil supplements I was taking and disclosed to him I have been taking them just around 7 weeks or close, and he let me know he'd check my cholesterol, to check whether the supplements are hacking it down any. 

I got a looking at of 150!!! 

He thought possibly he treated it horrendously, so he did it AGAIN, on my other hand,(pin prick and blood taken) and it read 150 AGAIN!! Precisely! 

He got all fortified and advanced toward me for the n3inc site! 

I uncovered to him I have not changed my eating regimen OR exercise - the essential concern I am doing specific is taking ResQ 1250 and ResQ LDL-X. 

I hear tributes like this over and over from individuals who take quality major unsaturated fat (EFA)supplements. Promising you get a fitting supply of the gigantic fats will go far toward a sound life and the fit, formed

5-Step Weight Loss Program for Permanent Weight Loss

Each Journey Worth Taking Begins with a Single Step 

Here are five simple strides to put on control of your weight reduction endeavors. Begin toward the starting, at that point make little strides, every single day and you'll climb that mountain. 

STEP 1: State What You Want Now 

"I need to lose 50 pounds." 

Is that achievable in the following month? If not, separate it into littler smaller than usual objectives. "I need to lose 5 pounds this month." 

What different ways would you be able to state what you need, other than needing to lose some weight? 

"I need to venture on the scale and see (express a number) pounds (recollect, keep it something you can accomplish in one month). 

"I need to feel my jeans getting looser." 

"I need to see myself in the mirror wearing a year ago's swimming outfit and it fits." 

"I need to see my garments are getting too enormous for me." 

"I need to effortlessly twist around and touch my toes." 

"I need to get up from a situated position, effortlessly and smoothly." 

Those are certain objectives. Concentrate on what you need. How you need to feel, what you need to understanding. 

STEP 2: Make A Plan 

Get out your week after week logbook and begin with eating less (partition control), eating progressively (more advantageous sustenances), or eating distinctively somehow. 

STEP 3: Consider Exercise 

Including customary exercise helps more than whatever else in light of the fact that the more dynamic you turn into the more calories you consume, and in the event that you construct muscle, the more calories you'll consume very still. What, when, how regularly? Do you require hardware, books, tapes or would you be able to simply begin and accumulate alternate fixings as you go? 

Compose everything out. Your arrangement ought to incorporate which days of the week and at what time. Try not to tragically try to choose you'll practice each day. You're not liable to adhere to an arrangement that doesn't have work in off days. Make it simple at first. You can simply include all the more later. 

STEP 4: Decide Whether Your Plan Is Workable For You 

Investigate your arrangement and choose whether it's conceivable. If not, roll out improvements until the point that it is. 

Begin by posting every thing, and afterward asking yourself in what capacity will you accomplish this? 

1. I need to eat less amount. I'll accomplish this by having half or seventy five percent of the sum I normally have. Check whether that is adequate. Keep a sustenance journal for one week, religiously recording everything that goes in your mouth. 

2. I need to eat more advantageous nourishments. I'll accomplish this by including more products of the soil for snacks, so when I'm eager, or believe I'm ravenous an apple or a few carrots may be my nibble of decision. This has the additional advantage of more sustenance. 

3. I need to eat in an unexpected way. I'll accomplish this by giving careful consideration while eating. Kill diversions. Think about each chomp as a different occasion. Record what I'm tasting and see what I see now that I never took note? Diverse odors, sights, surfaces, and inconspicuous tastes. I'll try to truly bite each nibble no less than 10 times. 

4. I need to include some activity. I'll accomplish this by getting a book either at the library or a store, get a free go to my nearest rec center, converse with companions, acquire practice tapes. Discover practices I can do before the TV at to begin with, or on the floor in my room when I initially get up or whatever works. Regardless of in the event that others see me, I couldn't care less. Begin gradually, after the initial couple of weeks, include increasingly in case I'm prepared. 

Close your eyes and envision your arrangement. 

In the event that you picked getting up a hour prior, would you be able to see yourself doing it? Does it fit? Is it true that you are a night individual? Provided that this is true, an early morning exercise presumably won't work out - stick to late morning or night exercises. Find what fits for you. 

STEP 5: Set Up Plan An And Determine What You Need To Get Started 

Plan An: I require a little note pad I can convey with me for monitoring day by day nourishments (this is required for up to 14 days to get a thought of what I'm eating). 

Need month to month timetable to track my activity minutes, regardless of the possibility that it's just 10 minutes this month and 20 next, that is advance. You are after advance, not flawlessness. There is no such thing as flawlessness. 

Visit library or request book online for utilizing bodyweight for works out. Pushups, crunches, and so on., should be possible with no additional hardware. 

Purchase sound nourishments to have close by, for example, organic products, cut up vegetables. Make supper in any event twice every week and stop remains into prepared to-eat solidified dinners. 

Buy or request supplements, protein powders, and so on., in the event that I need them. 

Assembling It All 

Begin working your arrangement. Try not to sit tight for the following full-moon or some other discretionary beginning date. Simply begin. The sooner you begin, the sooner you start to get comes about. 

On the off chance that you utilize EFT (Emotional Freedom Technique), do it no less than three times each day. It just takes two or three minutes and you can do it while you do different things, so complete it. Check in with your rundown of practices you'd get a kick out of the chance to change, and after that work on one issue every week or until the point when it turns into a non-issue, at that point move to the following. 

You may begin with disappointment that things aren't going on sufficiently quick: 

Case EFT proclamations: 

"Despite the fact that I'm disappointed by every one of these guidelines, I profoundly and totally acknowledge myself." 

"Despite the fact that I don't need it to require so much exertion, I profoundly and totally acknowledge myself" 

"Despite the fact that I abhor this and simply need to wake up thin, I profoundly and totally acknowledge myself." 

Regardless, on the off chance that you are putting consideration on this procedure, at that point you are gaining ground. It doesn't make a difference on the off chance that you keep to your arrangement precisely. What does make a difference is that you make an arrangement by any means. 

On the off chance that you endeavor each day you'll see that some days will be superior to others, and that is alright. It's anything but difficult to overlook, and fall once again into our typical examples which is the reason keeping a scratch pad convenient helps keep you on track. So does planning your exercise time simply like you would any arrangement, and afterward keeping it. 

The fact of the matter is not to be flawless - the fact is to make a move. 

You can utilize an evaluating framework, for example, one point for accomplishing every thing on your rundown, and counting the focuses toward the finish of the week. You could likewise shading in the squares on the logbook, so when you accomplish what you arranged, you shading it in, yet in the event that you didn't accomplish what you arranged, you don't shading it in. That way you can see initially how frequently the date-book is shaded, what number of squares are missing, and so on. You can likewise observe as months pass by how you are making strides. Having a visual show of your advance can help keep you on track. Keep in mind, hope to be not as much as immac

ulate first and foremost. 

In the event that you won't be immaculate is all it takes to keep you on a truly strict way at to begin with, that is fine, however know you'll likely slip a period or two in the next weeks. Consider it just a learning background, and proceed to check whether you can demonstrate me off-base. That would be awesome. Simply regardless, regardless of if it's been seven days since you did anything on your rundown, it doesn't make a difference; simply get the latest relevant point of interest and begin once more. 

Little Changes Equal Big Results 

There are 365 days in a year. In the event that you accomplished your objectives on 200 of them this year, wouldn't that be a change over a year ago? As you enhance, your weight will fall. That is the means by which it works. That is the reason individuals who accomplish their best weight and keep up it have figured out how to stay "on design" than "off arrangement." Eventually you don't generally consider it an arrangement at everything except exactly how you are. It turns into your better approach forever. 

I don't eating routine, and I never have yet I keep up my weight. I don't limit myself however my decisions are what has the effect. I can eat treat, treats and cake whenever I need, however for the most part I would prefer not to. That is the distinction. When somebody says they can eat what they need, they mean they ordinarily need to eat sustenances they know will bolster their wellbeing objectives.

Why Peanut Butter is a Big Part of My Sports Nutrition

I absolutely love organic peanut butter and eat it almost daily. I'm even guilty of eating a tablespoon straight from the jar. Peanut butter just so happens to be one of the best sports nutrition superfoods. It's a rich source of healthy fat and quality plant protein. Did I mention it tastes amazing!

I can be very creative with peanut butter adding it to oatmeal or mixing with protein powder. Eating healthy fats like peanut butter is one of the ways I obtain essential nutrients that maintain my fitness.

Did you know good fats help boost your metabolism to more effectively burn body fat? Unfortunately eating fat has received lots of bad press and blamed for making us fat. Not true. There's a difference between fats that help keep us healthy and fats contributing to being unhealthy. Compare a donut to a handful of raw nuts for example.

Healthy fats like peanut butter and other nut butter are shown to promote good health. Another thing to keep in mind when enjoying peanut butter is portion size. I don't sit around with a spoon in my jar until it's gone, although tempting. We can enjoy our good fats but just like with all macro nutrients, eating the right amount to maintain our fitness is essential.

Good fats have numerous health benefits and studies show can help reduce the risk of heart disease, stroke, hypertension, joint pain, and boost our immunities. The nutrients contained in peanut butter provide our body with protection from many illnesses including certain cancers and neurological disease. It's also shown to reduce our total cholesterol, specifically LDL cholesterol (the bad stuff) and triglycerides.

My love affair with peanut butter began with 'PB and Js' and still remains to this day. Mom wasn't far off with the importance of eating this healthy fat. It has helped me maintain my physical fitness over decades. I use peanut butter toast prior to and even following my workouts. I also enjoy a tablespoon when craving something before bed. If I want to create my own peanut butter cup, I toss a few dark chocolate chips on the spoon for an awesome treat.

I realize some have peanut sensitivity and allergies and therefore can't consume peanut butter. However, there are a wide variety of other kinds of nut butter just as nutritious and satisfying. Peanut butter works for me and my healthy lifestyle and probably the easiest healthy snack I eat daily. 

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Be well and Stay Healthy

I Love the Workout Perks of Coffee

The only stimulant I use to improve my workouts is coffee. Unregulated supplements come with too many health risks and who knows what's really in the stuff. Coffee contains caffeine, tastes amazing, full of beneficial antioxidants and a natural stimulant to boost my workouts.

Chronic studies have provided positive findings for caffeinated coffee improving athletic performance and other health benefits. It is said to increase our metabolism, reduce induced exercise muscle pain, improve mental focus, increase fat burning, and reduce the risk of disease.

The thing is you don't need that much coffee for effective results. More is not better and one to no more than 2 cups of black coffee is what's recommended according to research. I thoroughly enjoy my large mug every morning and admit to adding a small amount of creamer. I haven't been able to develop a taste for straight up black coffee.

I happen to be one of those people who is caffeine sensitive so drink half-calf and that works for me. Any more would have me bouncing off the walls. Call me a lightweight and I am just fine with that. I only indulge in the morning before a workout otherwise I would have a problem getting to sleep.

I love the natural edge up coffee provides as I prepare to hit the gym. Within 30 minutes, I feel more energetic and ready for an intense workout. It really prepares me mentally and physically. I don't have health issues like hypertension or diagnosed heart problems where coffee would be contraindicated so I do partake in moderation. The other health benefits from antioxidants are an added bonus.

Drinking coffee is one of my secret weapons for maintaining a fit body. Studies show the fat burning effects last up to 3 hours after having caffeine so I create that window for my workout. I would not venture into an unsafe stimulant scenario and don't support unhealthy ways to maintain my body. Coffee, on the other hand, is one of the best natural effective stimulants and my pre-workout drink of choice.

It's very important to check with your doctor before adding coffee to your nutrition and be aware of how your body responds to caffeine.

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Be well and Stay Healthy

     

Lasting Results Happen When Fitness Becomes Our Lifestyle

Adopting a healthy lifestyle and achieving fitness goals can provide a feeling of accomplishment in the beginning. We plug into our fitness apps, fit bits, eating right and motivated to exercise. We are in fitness euphoria and experiencing self-motivation at its peak. We are determined and feel nothing will get in the way of reaching our goals, right?

This is awesome but the struggle is usually not in starting but in the maintaining. We all need to start the process of getting healthy but even more important is being able to continue the lifestyle.

As we progress in our fitness journey, things often become less important. Our determined mental game starts to soften.

Week three of the start may not feel as good or exciting anymore. Other things take priority and somehow being too busy to exercise or eat right dampen our motivation.

Week four seems to be filled with obligations that become more important than the promise we made to ourselves to get healthy.

Week five may involve a long vacation where fitness is set aside and anything goes with food that will surely expand the waistline. Exercise is also put on the back burner. I mean who wants to be active on vacation is the typical feedback.

In a short time, our goal to get healthy has taken a back seat and old patterns have returned. The struggle is real for many out there.

Processed foods have replaced the good carbohydrates consumed just a month ago. The menu has returned to pizza and burgers instead of lean proteins and healthy fats. Water intake is also not what it should be for optimal fitness. What happened?

Believe it or not, choices and behaviors like this happen all the time. It can cause feelings of failure, discouragement and many of us give up. None of us are immune to returning to poor eating habits and reasons not to exercise. We somehow think once we reach our goals, we can start slacking. We miss the point of getting in shape is staying in shape.

Lasting results happen when fitness becomes our lifestyle. This means being mindful of how we eat, staying active and getting plenty of rest. It also means taking responsibility for the choices causing us to return to unhealthy patterns. This will require getting back that motivation felt so strongly upon starting our fitness program.

If you are unable to do it alone, hire a qualified personal trainer or find a workout partner. If you are sabotaged at home, start creating two separate meals to ensure that you're eating healthy. If too busy seems to be a problem, it's time to review your priorities.

Achieving your fitness goals is a great accomplishment. Learning how to maintain them is truly what it means to live a healthy lifestyle.

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Be well and Stay Healthy