Health and Fitness Tip #179 - 7 Healthy Habits For Staying Fit Into Your 50's and Beyond

7 Healthy Habits For Staying Fit Into Your 50's and Beyond

Some say that one of the keys to living a long and healthy life is to stay active and exercise well into old age. But for many people, by the time they get to age 50, they find that their body has declined — joints hurt, muscles are stiff and they just don’t have the stamina they did before.

Fortunately, there are things you can do right now  to prevent those problems so you can look forward to many more years of all your favorite sports and activities. As an added benefit, by exercising and training as you age, you’ll make your “golden years” much more healthy and enjoyable.

1 GET GOOD NUTRITION

Eating the right kinds of food helps you maintain a healthy body weight, gives your body the vitamins and nutrients it needs and keeps your immune system in tip-top shape.

Eating the wrong kinds of food, however, can lead to weight gain and chronic inflammation, which could worsen aches and pains and impact your recovery.

Focus on eating whole foods — lean meats, lots of veggies and fruit and good sources of carbs — and drinking plenty of water.

2.  GET QUALITY SLEEP

Many people struggle to get the necessary amount of sleep and ultimately rely on caffeinated drinks to help them get through the day.

If you’re pushing your body week after week, year after year, then you need to make sure you improve your sleep quantity and quality. That’s because deep sleep is when your body repairs and rebuilds itself from all your training and exercise.

Take the necessary steps to improve your sleep hygiene. Make sure your bedroom is dark, cool and quiet. Stop using electronics about an hour before bed because the bright lights interfere with your circadian rhythm. Invest in a high-quality mattress or mattress topper. (Considering you spend 1/3 of your life on a bed, it’s worth the investment.)

3. RELAX AND DESTRESS EVERY DAY

Stress from work, family, finances, etc., adds up fast. Stress puts a lot of strain on your autonomic nervous system, increases your stress hormones and negatively affects your health. This makes it to harder to recover from exercise, limits the results you’ll see and may even contribute to injuries and health problems.

To prevent this, take 10 minutes every day to decompress. Turn off your phone, close your computer, put in some earplugs or headphones, close your eyes and focus on breathing from your belly.

4. “LIVE TO FIGHT ANOTHER DAY.”

Even with the best intentions, there will be moments when you get hurt or injured. Although it’s tempting — or even a badge of honor — to “push through the pain,” for long-term results, this is a bad idea.

Don’t just think about today’s game or today’s workout: Think about doing this for many, many years to come. If you tweak something in the gym or on the court, shut it down for the day. Rest, repair, recover and come back healthy and strong.

5. DO MORE LOW-INTENSITY WORKOUTS

Workouts like sprints intervals, heavy weights and intense circuits are great, but they’re also stressful on your body — everything from your joints to your nervous system needs time to rest and recover after hard-hitting training. But if you do them all the time, it will lead to fatigue and potentially cause injuries.

Instead, add at least 1–2 low-intensity workouts every week. For 20–40 minutes, do easy aerobic work to get the blood flowing, (which helps your muscles recover and improves your cardiovascular health), and finish with some gentle foam rolling, stretching and breathing. You’ll feel so much better when you leave the gym and be ready to go for your next high-intensity day.

6. CROSS-TRAIN

The more you specialize in only one sport or one style of training, the more likely you’ll develop overuse injuries and muscle imbalances because of all the repetition.

Instead, break out of one-dimensional training and incorporate new sports, movements and skills into your life. For example, if you ski, try martial arts. If you’re a runner, then add swimming to your routine. If you love to lift weights, take dance classes once a week.

More variety is better and it’ll help you save your body from overuse for many years of exercise.

7. IMPROVE YOUR MOBILITY

As we age, our mobility and flexibility declines, which can increase the risk of injuries and make it harder to do the activities we love.

To enjoy plenty of exercise — no matter your age — take the time now to improve the range-of-motion in your body. Before every workout, do a dynamic warmup where you open your body and move properly. On your off-days, take a few minutes to stretch to help your body stay loose and mobile.

Beauty Tip Thursday - NEW Limited Edition Bouquet of Glosses!

NEW Limited Edition Bouquet of Glosses! Great news! You may now sell Bouquet of Glosses individually on your personal SeneSite. Simply add colors individually to your SeneSite inventory. Bouquet of Glosses Collection combines LipSense Gloss favorites Rose, Orchid and Bougainvillea with new, limited edition shades Golden Iris (a shimmering gold), Blue Orchid (an iridescent, shimmery blue), and Sweet Pea (a mauve berry with golden shimmer). Wear over your choice of LipSense color or over bare lips to add a subtle tint and shimmer. Like all LipSense glosses, these gorgeous tinted shades are enriched with Vitamin E and Shea Butter for moisturizing and protective benefits. Free iridescent zippered pouch included.*

Motivational Wednesday - If you want to CHANGE, you have to be WILLING to be UNCOMFORTABLE!

If you want to CHANGE, you have to be WILLING to be UNCOMFORTABLE! 

Change isn't easy, it's hard!! If change was easy, we would all be doing it. 

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Change is scary and a lot of times we use the excuse, why fix something that's not broken, or I don't have the time, or my kids come first or my job comes first. 

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Do theses excuses sound right? Do you say these? Stop!!!

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Look at change as good! It doesn't matter if you are the healthiest person on the plant or the sickest person. 

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Change it up. Add variety to your life. Start living for you and become step out of your comfort zone!! 

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You can do it!! 

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Change is good! We all need to do it, in one aspect of our life or other!! 

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Don't run from it, embrace it!!

Meatless Monday - Broccoli Cauliflower Mac and Cheese

Meatless Monday - Broccoli Cauliflower Mac and Cheese

Ingredients

1 bag of frozen cauliflower rice

1 bag of frozen broccoli

1/4 tsp Pink Himalayan Salt

1 T Coconut Oil

1 T Coconut Amino Acids

1 T Nutritional Yeast

Directions

1. Cook bag of cauliflower rice according to directions

2. Preheat oven to 450

3. Roast Broccoli for 30 minutes, flipping over at 15 minutes.

2. Once Broccoli and Cauliflower rice are done cooking place in bowl. 

3. Add 1 T of Coconut Oil

4. Add 1/4 tsp salt

5. Add 1 T of Coconut Amino Acids

6. Top with 1 T of Nutritional Yeast

7. Mix well together

8. Enjoy!

Health and Fitness Tip #178 - 8 Things Trainers Wish Everyone Knew About Weight Loss

8 Things Trainers Wish Everyone Knew About Weight Loss

Weight loss is one of the most common fitness goals trainers deal with. The reality, however, is that not every person who seeks to lose weight ends up reaching their goal. Often times, that’s because people striving for weight loss don’t go into it with the right mindset or information about what really works when it comes to shedding fat and building muscle.

Drawing upon their expertise and years of experience with clients, here’s what trainers want you to know about dropping pounds, plus what successful weight loss looks like from their perspective.

1 RESULTS TAKE TIME, AND IT’S BETTER THAT WAY

You probably already know it can take a while to see the benefits of working out and eating healthy, but knowing something and accepting it are two different things. “Many clients will join a fitness program only to terminate too soon,” says Michael Piercy, MS, certified strength and conditioning specialist, owner of The LAB and IDEA Personal Trainer of the Year 2017. Think about it this way: “The weight that you might want to lose didn’t get there in one day, so we know that it won’t come off in a day.”

Plus, there’s the fact that losing weight really quickly isn’t a great idea. “The faster you lose weight, the more likely it is to come right back (plus some) when you stop dieting,” says Christel Oerum, a certified personal trainer and diabetes coach. “When you lose weight too quickly, you also decrease your body’s metabolism, meaning that you burn fewer calories. When you have reached your weight goal and go back to a normal, healthy diet, you may have decreased your metabolism so much that even a ‘normal’ diet will make you gain weight fast.” That’s why slow and steady is the best approach, which means 1–2 pounds of weight loss per week maximum.

2 YOUR “WHY” IS AS IMPORTANT AS YOUR “HOW”

Having a plan for how you’re going to lose weight is great, but there will inevitably be moments when your motivation wanes. During those times, your reason for wanting to lose weight in the first place becomes even more crucial, according to Brian Nguyen, CEO of Elementally Strong. Ask yourself: Why are you doing this? Is this doctor-ordered for your health? If so, why would you follow those orders? “After all, most people know what they should be doing: Eat more broccoli and less sugar, get eight hours of sleep, exercise or be active for about 20 minutes a day,” Nguyen points out. To actually make those lifestyle changes that will affect your body composition requires a big “why.”

“Maybe it’s to be able to play with the kids without pain. Maybe it’s to reinvigorate your sex life with your partner. Whatever it is, no one’s goal is really the number on the scale,” Nguyen says. “Get to the real why and make yourself conscious of it daily.” That can include making a vision board, creating your own mantra, or journaling about your weight-loss experience. However you do it, the more you focus on the specific reasons you want to lose weight — the ones without numbers attached — the more likely you are to stick to it.

3 WHAT WORKED FOR YOUR FRIEND MIGHT NOT WORK FOR YOU

It’s easy to get caught up in trendy workouts, diets and wellness trends, thinking they could be the answer to all your weight-related woes. “I see this all the time,” says Alix Turoff, a certified personal trainer and registered dietitian. “A client will come to me and tell me what’s working for their friend and think that they need to be doing the same thing. If your friend is following a Paleo diet, and it’s working for them, that’s great but that doesn’t mean it’s the only way to lose weight or meet your goals,” Turoff explains. Instead, it’s better to figure out a plan that capitalizes on the healthy eating and workout habits you may already have. “It’s important to realize that weight loss and nutrition are extremely individual and it’s OK to follow your own set of rules — within reason, of course.”

4 CRAZY-HARD WORKOUTS AREN’T REQUIRED

You might think the harder you work out, the faster the weight will come off, but that’s not necessarily true. “Don’t sign up for the most challenging boot camp in town with a goal of totally burning off your bad food choices,” says Shana Verstegen, fitness director at Supreme Health and Fitness. “This is a recipe for injury and burnout. Instead, find fitness activities that you enjoy and stick with them. If fitness is viewed as fun and something you look forward to, then there is no limit to how long you can maintain it.”

5 RESISTANCE TRAINING WILL MAKE A BIGGER DIFFERENCE THAN CARDIO

It’s a common misconception that to lose weight, you have to do a ton of cardio. “By mainly basing your weight loss on lifting weights and eating healthy food — and not just on lots of cardio and a super low-calorie diet — you will permanently increase your base metabolism, meaning that you will burn more calories every second of the day, even when you are not working out,” Oerum explains. “As you build more muscle mass and your metabolism increases, it will become easier and easier to both lose weight and to maintain your weight loss.” Of course, cardio isn’t a bad thing, and it deserves a place in your routine no matter what your goals are, but perhaps a smaller one than you might expect. Oerum emphasizes that resistance training and good nutrition are more effective for long-term results.

6 THE PEOPLE YOU SURROUND YOURSELF WITH MATTER

Having a community to reach out to can make a world of difference, and while you might not be able to control your family’s health habits, you can certainly make an effort to spend time with fitness-minded friends. “Don’t forget that you are the culmination of the five people you hang around with the most, so be sure to seek out friends who are already living that healthy and fit lifestyle,” Nguyen advises. “The bottom line is that no one does this alone.”

If you can, find a workout buddy who can help keep you accountable. “Have fun with the fitness game using a system of checks and balances with rewards and penalties,” Nguyen suggests. “Maybe the most consistent partner gets a free steak dinner or whoever is later to workouts does the meal prep for the following week.” By motivating each other, you’re also motivating yourselves.

7 PLAN HOW YOU’LL END YOUR WEIGHT LOSS

“One of the most common weight-loss mistakes is not having a plan for what to do after you reach your goals,” Oerum says. “Most people either keep following the same diet they used to lose weight or end up going back to how they ate before their weight loss.” Neither choice is ideal. “Instead, don’t think of your weight-loss journey as being done until you have managed to keep your goal weight for at least a month.” How do you do this? “After you reach your weight-loss goal, slowly start adding a little more (healthy) food into your daily diet.” Finding a calorie intake that allows you to keep your weight stable is just as much a part of the weight-loss process as shedding pounds.

8 IT’S BETTER NOT TO HAVE WEIGHT LOSS AS YOUR PRIMARY GOAL

You might be thinking, “What? How can this not be the goal if it’s why I’m training?” Easy. “Strive for athletic and wellness goals such as completing a race, improving your maximum lifts or tracking your food intake for 30 days straight,” Verstegen says. “The weight loss will follow. If you train as an athlete, you will eventually look like an athlete.”

Beauty Tip Thursday - Brightening Multi-Vitamin Treatment vs. SeneSerum-C: What’s the Difference?

Brightening Multi-Vitamin Treatment vs. SeneSerum-C: What’s the Difference?

New Brightening Multi-Vitamin Treatment is a powerful, multi-benefit skin care product with clinically proven ingredients that target and help to correct damage (dark spots) and visible signs of aging caused by age, environmental factors, acne scars, and skin pigmentation change. Brightening Multi-Vitamin Treatment produces an instant radiant effect on skin, along with long-term benefits with ingredients like Vitamin C, E, A, B3 and SenePlex+^™Complex.

Brightening Multi-Vitamin Treatment serves a different function than SeneSerum-C. SeneSerum-C contains highly stabilized Vitamin C, which is known for reversing cellular damage and its skin-brightening effects; however, SeneSerum-C is specifically designed with SeneShield to protect skin from effects of urbanization and pollution. Brightening Multi-Vitamin Treatment, on the other hand, is specifically designed to target dark spots and dullness caused by environmental factors, scarring, or hyperpigmentation for a brighter, more radiant complexion. SeneSerum-C is applied all over the face, while Brightening Multi-Vitamin Treatment is applied directly to problem areas.

Motivational Wednesday - Start NOW! Not tomorrow.

Start NOW! Not tomorrow.

Stop pushing off what you can do today, for tomorrow! 

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How many times have you said I am going to start Monday? Or next week? Or next month? Or next year? Did you? Did you start? 

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When we push off what we can do today for tomorrow, tomorrow NEVER comes! 

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When it comes to your health, wellness, confidence why wait? Why keep saying tomorrow or someday?

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Start today! Who cares that it's Wednesday! Who cares that it's the weekend soon! Those are all excuses. They are going to happen no matter what! So why wait?!?

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Start today! Workout, change something you eat to something healthier, smile, start looking for that dream job, start doing what you want! 

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Just STOP waiting! There is no time like the present to start!

Did ya know........

Did ya know........

 You can get into ketosis nutritionally by eating zero carbs and sugar 🏼‍♀️or you can get into ketosis by drinking ketones. 🥤

Its the same concept as getting all of your protein by eating egg whites 🥚and chicken breasts , or get all of your Vitamin C by eating lots of oranges , or you can have protein bars and supplements.

But ketones....... they make everything B E T T E R.

 sleep

 mood

‍♀️energy

muscle retention/strength

 focus 

clarity 

fat burn

decreased inflamation

🏽clearer skin

Guys! Legit.....like honesty to goodness!!!!!

I have the best, very short, maybe 3 minute video i can send you if you're interested in learning more. So message me or comment below.

Health and Fitness Tip #139 - How To Use Coconut Oil Outside of the Kitchen

How To Use Coconut Oil Outside of the Kitchen

Personally, I’m one of coconut oil’s biggest fans. I moisturize my face and hands with it, use it as a mild sunscreen, style my hair with it, swish my mouth with it, cook with it…and eat great spoonfuls of it straight out of the jar. Sometimes I worry that I might actually turn into coconut if I eat just one more dollop of the stuff.

It might seem trivial, but I have no doubt that my life would be a whole lot less enjoyable without coconut oil. To me, it’s one of nature’s true superfoods. How many other foods can you cook with, eat and use as a full-body beauty product? The amazing thing about unrefined coconut oil is that it not only smells good, but has a delicious slightly-sweet taste that makes it a dynamite fatty ingredient in any baking recipe.

And just as coconut oil enriches my life, so too can it improve the lives of others…particularly those suffering from common and debilitating health conditions like adrenal fatigue.

Coconut oil: what’s all the fuss about?

To date, there are well over 1,700 scientific articles examining the health benefits of coconut oil. That’s not by coincidence. Researchers have been piecing together the secrets behind coconut oil’s therapeutic powers for years, and the more they discover the more they’re dazzled by its brilliance.

But what’s in a jar of coconut oil? What makes it so darn special? The short answer is saturated fat, and lots of it! And despite you’ve been told up until this point, it just so happens that our bodies need saturated fat in order to function efficiently. No, saturated fat won’t make you fat, but it could very well do the opposite!

The truly unique thing about coconut oil is its impressively high concentration of medium-chain fatty acids (MCFAs). The MCFAs found in coconut oil are composed largely of caprylic acid, lauric acid and capric acid. These fats are far easier to digest than most of the other forms of fat found in the typical American diet, making them an excellent energy source that is almost never stored as fat. Not only that, MCFAs have antibacterial properties, can penetrate and “feed” our cells much more efficiently than most other compounds, and they don’t put the liver under unnecessary pressure like certain other fats.

Simply put, if you need to use a fat or oil to cook with or eat, it might as well be coconut oil. Heck, even if you don’t need a fat or oil to cook with, there’s no reason why you shouldn’t stroll into the kitchen right now and scoop a dollop of organic, cold-pressed coconut oil straight into your mouth. After all, I do it all the time!

Coconut Oil Can Help Adrenal Fatigue with its MCFA Content.

Adrenal fatigue is a highly contested condition within the medical arena. Some say that adrenal fatigue is a very real condition, caused by an “exhausted” adrenal gland that needs a vacation after producing the stress-induced hormone cortisol for too long. More stress means a higher likelihood of adrenal fatigue, and because stress levels continue to rise within the everyday life of most Americans, it’s a very plausible explanation.

Others claim that, because there’s no hard evidence to support the notion of adrenal fatigue, it isn’t technically a medical condition. But if you constantly struggle to get out of bed in the morning, are constantly tired and have almost continuous brain fog, then the idea of adrenal fatigue explains a lot. Personally, I think that just because adrenal fatigue doesn’t slot conveniently into the medical world’s idea of a “condition,” doesn’t mean it doesn’t exist. Millions of people around the world would agree.

So, how to deal with this all-too-real adrenal fatigue problem? Well, there’s plenty of simple, holistic things you can do to treat the symptoms…one of which just so happens to be coconut oil!

How Coconut Oil Helps Adrenal Fatigue

The reason behind this is those medium-chain fatty acids I talked about earlier. Because they’re easily digested and utilized by the body, they provide a much-needed source of clean energy to help support your overworked adrenals and assist you in getting through your day without feeling constantly tired and sluggish (and perhaps a little thuggish!). MCFAs, otherwise known as medium-chain triglycerides (MCTs), also assist with improved brain function, assist with low thyroid problems, help to regulate weight imbalances often associated with adrenal fatigue, and support healthy liver function.

There’s no wrong way to use coconut oil for adrenal fatigue. Simply replacing inflammatory hydrogenated vegetable oils or margarine for cooking is a great step in the right direction. Next, instead of using butter in your baking recipes (although I’ve got a lot of time for grass-fed butter!), tag in with some coconut oil instead. It makes a great replacement on account of its natural sweetness, meaning you won’t need to use as much sugar. Finally, consider simply doing what I do and shoving a spoonful of extra virgin, organic coconut oil straight into your mouth every day. It’s not as gross as it sounds, once you get over the oily sensation!

Coconut Oil For Inflammation

Research shows that coconut oil can reduce symptoms of arthritis.

Research shows that coconut oil can help to reduce inflammation and effectively treat the symptoms of arthritis. In a study that fed virgin coconut oil to arthritic rats, coconut oil was shown to have a beneficial effect on arthritis in rats “due to its antioxidant and anti-inflammatory effects.”

Coconut Oil For Cardiovascular Health

Believe it or not, the high concentration of saturated fats in coconut oil make it an excellent choice for those worried about high blood pressure or heart disease. Eating more saturated fat increases HDL cholesterol, otherwise known as “good” cholesterol. More HDL means less LDL (“bad”) cholesterol, which is a definitely a good thing for your cardiovascular health.

Coconut Oil For Cancer

The antibacterial properties of coconut oil kill pathogenic bacteria.

The mechanism by which coconut oil can treat and even prevent cancer is twofold. First, the ketones in coconut oil contribute to ketosis, a metabolic shift in which the body begins to burn fat for energy rather than glucose. In a ketogenic state, it is thought that carcinogenic cells begin to die out, as they are no longer able to access glucose, their primary food source. Secondly, the antibacterial properties of coconut oil can kill off pathogenic bacteria that have been shown to contribute to certain types of cancer.