A Fit Nurse: September 2015

Posted by Alyssa Schomaker / Saturday, September 26, 2015 / No comments / exercise , exercise and fitness , exercising at home , health and fitness , home , home gym , home workouts

5 Strategies for Exercising at Home

<span style="color: #444444;"><span style="font-family: "verdana" , sans-serif;"><b id="docs-internal-guid-b8ee6cad-0859-f8e5-a0b3-3e0d3663cc3e" style="font-weight: normal;"></b></span></span><br />
<div class="separator" style="clear: both; text-align: center;"><b id="docs-internal-guid-b8ee6cad-0859-f8e5-a0b3-3e0d3663cc3e" style="font-weight: normal;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-wDXg4tbvaq0kd2lnQNUILVf_Mn10LPMSCUpFsTCvz2Hty_-4hHIsQNMJd__E3tJELco_4jwHpHtQ9qSyQYbq978HvE08CzsINMx_YoLCIi1S77TJ3QzpQ9KORQAL5049Gbk77mcC6i4W/s1600/yoga-876744_1280.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="5 Strategies for Exercising at Home" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-wDXg4tbvaq0kd2lnQNUILVf_Mn10LPMSCUpFsTCvz2Hty_-4hHIsQNMJd__E3tJELco_4jwHpHtQ9qSyQYbq978HvE08CzsINMx_YoLCIi1S77TJ3QzpQ9KORQAL5049Gbk77mcC6i4W/s1600/yoga-876744_1280.jpg" title="5 Strategies for Exercising at Home" /></a></b></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b id="docs-internal-guid-b8ee6cad-0859-f8e5-a0b3-3e0d3663cc3e" style="font-weight: normal;"><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Exercising at home is a great way to maintain fitness and work toward a healthy lifestyle, but there are a lot of distractions in a home environment that often take priority over exercise. To overcome these distractions, implement these five strategies for exercising at home!</span></b></div><b id="docs-internal-guid-b8ee6cad-0859-f8e5-a0b3-3e0d3663cc3e" style="font-weight: normal;"><br />
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b id="docs-internal-guid-b8ee6cad-0859-f8e5-a0b3-3e0d3663cc3e" style="font-weight: normal;"><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Set Up Space</span></b></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b id="docs-internal-guid-b8ee6cad-0859-f8e5-a0b3-3e0d3663cc3e" style="font-weight: normal;"><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The first key to exercising at home is having a specific area dedicated to exercise. This workout area should be easily accessible and contain all the necessities for your workout. You may need a yoga mat, free weights, a TV to watch workout videos, and speakers for music. With a set space for exercise, you will not need to gather equipment before your workout, so there will be less opportunity for distraction.</span></b></div><b id="docs-internal-guid-b8ee6cad-0859-f8e5-a0b3-3e0d3663cc3e" style="font-weight: normal;"><br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Set a Routine</span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Decide when you want to work out, and stick to that plan. If you want to work out in the morning, schedule it into your day. If you want to work out while your kids are at school, schedule a time to do it then. Once you make a schedule, follow through with it regularly to make it a routine. Exercising at home is only successful if you stick to your schedule! Don’t let other things get in the way of your workout. </span></div><br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Put on Workout Clothes</span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">It’s easy to walk to your exercise room in comfortable lounging clothes, but it will not lead to an effective workout. Treat exercising at home like you would treat exercising at a gym.  Put your hair up, put on your athletic socks, your training shoes, and your workout apparel. You will be in the right mindset and ready to sweat it out. </span></div><br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Leave Visual Cues</span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">If you don’t have room to leave all your workout equipment in a separate space, try to leave at least one athletic accessory out. If you have your workout equipment hidden away, you will be significantly less likely to use it! Try leaving your yoga mat or your free weights in a place where you can see them. This visual cue will be a helpful reminder.</span></div><br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Log Your Workouts</span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Exercising at home is different than going to a gym. It is harder to differentiate your activities. A good way to keep track of your exercises is to create a workout log. Keep track of what exercises you did and how they made you feel. It is also important to note how the exercise worked in your home. Did you have enough space? Did you have the right equipment? A thorough workout log will help you achieve long-term success.</span></div><br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Exercising at home is a great way to work toward your healthy lifestyle because it can be convenient and effective! Implement some of these strategies and you’ll achieve fitness success in no time. If you want extra support and motivation, </span><a href="http://www.afitnurse.com/" style="text-decoration: none;"><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">contact me!</span></a><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> I’d love to help inspire your fitness journey. </span></div></b><span style="color: #444444;"><span style="font-family: "verdana" , sans-serif;"><br class="Apple-interchange-newline" /></span></span>

exercise, exercise and fitness, exercising at home, health and fitness, home, home gym, home workouts

5 Strategies for Exercising at Home

Exercising at home is a great way to maintain fitness and work toward a healthy lifestyle, but there are a lot of distractions in a home en...

Posted by Alyssa Schomaker / Friday, September 25, 2015 / No comments / clean eating , clean eating snacks , eating healthy , get healthy , healthier life , healthy snacks , refrigerator essentials

8 Refrigerator Essentials for a Healthy Life

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<div class="separator" style="clear: both; text-align: center;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><b id="docs-internal-guid-8fc218f7-066d-beab-7057-398ccc21108e" style="font-weight: normal;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6eVE-jb83RX0uadwRAZ_mVjPbgW6Jssnc9Ipk-YfFnRD5UAUF7YOjl78uI63b4e8j8qMP-y4GnbXcz0z39wqe0ctFvmqkMn8gK31fd57TAifpogCOvsghe8T0axKTdXPiVrAJ9_w65Whr/s1600/kitchen-670247_1280.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="8 Refrigerator Essentials for a Healthy Life" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6eVE-jb83RX0uadwRAZ_mVjPbgW6Jssnc9Ipk-YfFnRD5UAUF7YOjl78uI63b4e8j8qMP-y4GnbXcz0z39wqe0ctFvmqkMn8gK31fd57TAifpogCOvsghe8T0axKTdXPiVrAJ9_w65Whr/s1600/kitchen-670247_1280.jpg" title="8 Refrigerator Essentials for a Healthy Life" /></a></b></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="color: #444444;"><span style="font-family: "verdana" , sans-serif;"><br />
</span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span id="docs-internal-guid-8fc218f7-066d-beab-7057-398ccc21108e"><span style="color: #444444; font-family: "verdana" , sans-serif; vertical-align: baseline; white-space: pre-wrap;">I’ve created a list of 8 refrigerator essentials. These foods will keep you on track for healthy eating! With a helpful list of refrigerator essentials, you will know exactly what you need to purchase when you go to the grocery store. </span></span><br />
<div style="line-height: normal;"><span style="line-height: 1.38;"><span style="color: #444444; font-family: "verdana" , sans-serif; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;"><br />
</span></span></div><div style="line-height: normal;"><span id="docs-internal-guid-8fc218f7-066d-beab-7057-398ccc21108e" style="line-height: 1.38;"><span style="color: #444444; font-family: "verdana" , sans-serif; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">Milk</span></span></div><div style="line-height: normal;"><span style="font-family: "verdana" , sans-serif;"><span id="docs-internal-guid-8fc218f7-066d-beab-7057-398ccc21108e" style="color: #444444;"></span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span id="docs-internal-guid-8fc218f7-066d-beab-7057-398ccc21108e"><span style="color: #444444; font-family: "verdana" , sans-serif; vertical-align: baseline; white-space: pre-wrap;">1% Milk is the first refrigerator essential. It has enough fats to use in baking, but it is still delicious to drink plain or put in your cereal. Diary milk contains nourishing minerals, like calcium, and healthy fats that our body needs.</span></span><br />
<span style="color: #444444;"><span style="font-family: "verdana" , sans-serif; line-height: 1.38; white-space: pre-wrap;"><br />
</span><span style="font-family: "verdana" , sans-serif; line-height: 1.38; white-space: pre-wrap;"><b>Eggs</b></span></span><br />
<span style="color: #444444; font-family: "verdana" , sans-serif; line-height: 1.38; white-space: pre-wrap;">Eggs are practically a miracle food. As a refrigerator essential, eggs are used in baking, cooking, or on their own as a meal. Eggs are a great source of high-quality protein, and they contain many healthy nutrients! The egg white is a rich source of vitamin D, zinc, iron, and copper. The yolk contains healthy fats and vitamin B2. </span><br />
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</span></div></div><div style="line-height: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><span id="docs-internal-guid-8fc218f7-066d-beab-7057-398ccc21108e"></span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: "verdana" , sans-serif;"><span id="docs-internal-guid-8fc218f7-066d-beab-7057-398ccc21108e"><span style="color: #444444; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">Carrots</span></span></span></div><div style="line-height: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><span id="docs-internal-guid-8fc218f7-066d-beab-7057-398ccc21108e"></span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: "verdana" , sans-serif;"><span id="docs-internal-guid-8fc218f7-066d-beab-7057-398ccc21108e"><span style="color: #444444; vertical-align: baseline; white-space: pre-wrap;">Carrots are great to have on hand. They contain vitamin A and other important nutrients! They can be implemented into meals or eaten as a quick snack. Plus, carrots have a fairly long refrigeration life, so you can keep them in your fridge for a week or two.</span></span></span><br />
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: "verdana" , sans-serif;"><span id="docs-internal-guid-8fc218f7-066d-beab-7057-398ccc21108e"><span style="color: #444444; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">Broccoli</span></span></span></div><div style="line-height: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><span id="docs-internal-guid-8fc218f7-066d-beab-7057-398ccc21108e"></span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: "verdana" , sans-serif;"><span id="docs-internal-guid-8fc218f7-066d-beab-7057-398ccc21108e"><span style="color: #444444; vertical-align: baseline; white-space: pre-wrap;">Broccoli is a fiber-packed food and a rich source of vitamin K and vitamin C. Broccoli can be steamed as a side dish or it can be tossed into an omelette for a nutritious breakfast! It is a refrigerator essential because it is an easy food to incorporate into different meals.</span></span></span></div></div><span style="color: #444444; font-family: "verdana" , sans-serif; line-height: normal;"><br />
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="color: #444444; font-family: "verdana" , sans-serif; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">Berries</span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="color: #444444; font-family: "verdana" , sans-serif; vertical-align: baseline; white-space: pre-wrap;">Berries are definitely refrigerator essentials. You don't need a variety of berries in your fridge at one time, but try rotating blueberries, raspberries, and blackberries. Berries can be used in smoothies, as a topping for oatmeal, or as a quick snack. They contain healthy antioxidants and help keep you healthy by boosting your immune system!</span></div><span style="color: #444444; font-family: "verdana" , sans-serif; line-height: normal;"><br />
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="color: #444444; font-family: "verdana" , sans-serif; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">Greens</span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="color: #444444; font-family: "verdana" , sans-serif; vertical-align: baseline; white-space: pre-wrap;">Fresh greens are refrigerator essentials because you can use them to make a delicious salad for lunch or a side salad for dinner. Spinach, romaine lettuce, and kale are great choices for your salad greens.</span></div><span style="color: #444444; font-family: "verdana" , sans-serif; line-height: normal;"><br />
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="color: #444444; font-family: "verdana" , sans-serif; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">Salmon</span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="color: #444444; font-family: "verdana" , sans-serif; vertical-align: baseline; white-space: pre-wrap;">Salmon is a refrigerator essential because it provides an easy way to get healthy lean protein and important omega 3 fatty acids. Prepare salmon for your dinner's main course and use leftovers to top your lunch salad. Yum!</span></div><span style="color: #444444; font-family: "verdana" , sans-serif; line-height: normal;"><br />
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="color: #444444; font-family: "verdana" , sans-serif; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">Sauces, Dressings</span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="color: #444444; font-family: "verdana" , sans-serif; vertical-align: baseline; white-space: pre-wrap;">It is important to keep your favorite flavor of sauces and dressings stocked! Eating healthy is more fun if you enjoy the flavor of what you’re eating. Pre-make your favorite healthy dressings and sauces so they are always available when you need them.</span></div><span style="color: #444444; font-family: "verdana" , sans-serif; line-height: normal;"><br />
<span style="vertical-align: baseline; white-space: pre-wrap;">If you are looking for extra motivation on your fitness journey, </span><a href="http://www.afitnurse.com/" style="text-decoration: none;"><span style="text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">contact me</span></a><span style="vertical-align: baseline; white-space: pre-wrap;">! I would love to help you work toward a healthy lifestyle. :)</span></span></div>

clean eating, clean eating snacks, eating healthy, get healthy, healthier life, healthy snacks, refrigerator essentials

8 Refrigerator Essentials for a Healthy Life

I’ve created a list of 8 refrigerator essentials. These foods will keep you on track for healthy eating! With a helpful list of refrigera...

Posted by Alyssa Schomaker / Tuesday, September 22, 2015 / No comments / back on track , clean eating , eating healthy , exercise and fitness , fitness , general health , get healthy , healthy choices , live with no regrets

3 Ways to Get Back on Track with Healthy Living

<span style="color: #444444;"><span style="font-family: "verdana" , sans-serif;"><b id="docs-internal-guid-a6db46b8-f6e4-cfed-c818-669417c2a4ac" style="font-weight: normal;"></b></span></span><br />
<div class="separator" style="clear: both; text-align: center;"><b id="docs-internal-guid-a6db46b8-f6e4-cfed-c818-669417c2a4ac" style="font-weight: normal;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHWIvaLtH7hXR8OSPeXka7BaT2k6HDtF2xmPS31AU2PoVDGP8_k-XxnLoM93QTKGNUNOmxvinVPozQhStexaWFQa6BjLMDM8Dh1Gb8yuNvHNTfO5v2E6DDmZOLoJ2iCYiw1U4Sybew_IBN/s1600/fitness-332278_1280.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="3 Ways to Get Back on Track with Healthy Living" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHWIvaLtH7hXR8OSPeXka7BaT2k6HDtF2xmPS31AU2PoVDGP8_k-XxnLoM93QTKGNUNOmxvinVPozQhStexaWFQa6BjLMDM8Dh1Gb8yuNvHNTfO5v2E6DDmZOLoJ2iCYiw1U4Sybew_IBN/s1600/fitness-332278_1280.jpg" title="3 Ways to Get Back on Track with Healthy Living" /></a></b></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><br />
</div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b id="docs-internal-guid-a6db46b8-f6e4-cfed-c818-669417c2a4ac" style="font-weight: normal;"><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Getting back on track to healthy living can be challenging. There are so many temptations in our day to day lives. It is understandable to have slip ups! I have three ways to rediscover your motivation to get back on track to fitness and healthy eating. </span></b></div><b id="docs-internal-guid-a6db46b8-f6e4-cfed-c818-669417c2a4ac" style="font-weight: normal;"><br />
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b id="docs-internal-guid-a6db46b8-f6e4-cfed-c818-669417c2a4ac" style="font-weight: normal;"><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Remember Your Motives</span></b></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b id="docs-internal-guid-a6db46b8-f6e4-cfed-c818-669417c2a4ac" style="font-weight: normal;"><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The biggest struggle of healthy living is finding consistent motivation. Motivation gets you to the gym, helps you buy healthy foods and prevents you from falling back to unhealthy habits. Get back on track to healthy living with a reminder in your motivation. So, why do you want to be healthy?</span></b></div><ul style="margin-bottom: 0pt; margin-top: 0pt;"><li dir="ltr" style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b id="docs-internal-guid-a6db46b8-f6e4-cfed-c818-669417c2a4ac" style="font-weight: normal;"><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Energy - Your energy levels improve when you are treating your body well, exercising, and giving it nourishing food. Quality of life improves when you have more energy! Remember that to help you get back on track.</span></b></div></li>
<b id="docs-internal-guid-a6db46b8-f6e4-cfed-c818-669417c2a4ac" style="font-weight: normal;">
<li dir="ltr" style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Appearance - Your appearance greatly improves if you are nourishing your body and working on muscle toning! Healthy foods, proper hydration, and nutrients are important. You will get healthier and stronger hair. Your skin will be firmer and glowing. Your body will tone up, and you will walk with better posture and more confidence. </span></div></li>
<li dir="ltr" style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Health - Get back on track by remembering the importance of your health. Eating well and exercising will keep you healthy now and in the long run. Proper nutrition helps prevent many diseases and illnesses. Get back on track to live a long and healthy life. </span></div></li>
</b></ul><b id="docs-internal-guid-a6db46b8-f6e4-cfed-c818-669417c2a4ac" style="font-weight: normal;"><br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Set New Goals</span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">If you have reached your goals and maybe regressed to old habits, it’s time to set new goals! Without a goal in mind, motivation can be hard to find. Do not go back to bad habits after you have come this far in your fitness journey. Get back on track. :)</span></div><ul style="margin-bottom: 0pt; margin-top: 0pt;"><li dir="ltr" style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Weight loss - Set a new weight loss goal for yourself. Are you ready to lose those lingering five pounds? Believe in yourself! Set that goal. Get back on track with healthy habits.</span></div></li>
<li dir="ltr" style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Routine - Set a routine goal. This can be a great way to get back on track. If you create a goal to maintain a routine, it will help structure your entire lifestyle around health. You can make a goal to exercise on Monday, Wednesday, and Friday. You can make a goal only to eat out at restaurants once a week. Setting routine goals are rewarding because you can accomplish them consistently. </span></div></li>
<li dir="ltr" style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Implement different foods - To get back on track, you can try implementation goals. Maybe you feel your diet is lacking fiber, you can add more apples or other fiber-rich foods into your eating habits. It’s an easy goal to obtain, but it is putting you back on track toward healthy living!</span></div></li>
</ul><br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Structure</span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The easiest way to get back on track is through scheduling and structuring. Create a healthy meal plan each week. You can also plan meal prep days. This will ensure that you will always have healthy food in the house and will limit impulsive purchases of junk food. You can also get back on track by creating a workout regime. Go to the gym with a plan and a will to complete it. This will be helpful motivation to get in shape and get healthy.</span></div><br />
<span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">With these tips, you will be able to get back on track with healthy living! For a little extra motivation and support, please </span><a href="http://www.afitnurse.com/" style="text-decoration: none;"><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">contact me</span></a><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">! I would love to help you on your journey toward a healthy lifestyle. </span></b>

back on track, clean eating, eating healthy, exercise and fitness, fitness, general health, get healthy, healthy choices, live with no regrets

3 Ways to Get Back on Track with Healthy Living

Getting back on track to healthy living can be challenging. There are so many temptations in our day to day lives. It is understandable to...

Posted by Alyssa Schomaker / Saturday, September 19, 2015 / No comments / exercise , exercise and fitness , full body workouts , gym , healthy , strength , strength training , weight lifting

9 Benefits of Strength Training

<span style="color: #444444;"><span style="font-family: "verdana" , sans-serif;"><b id="docs-internal-guid-8b45af91-e1e1-d5fa-d491-3c06fba90fd4" style="font-weight: normal;"></b></span></span><br />
<div class="separator" style="clear: both; text-align: center;"><b id="docs-internal-guid-8b45af91-e1e1-d5fa-d491-3c06fba90fd4" style="font-weight: normal;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi889RDWyoM6ZbO0nbuCs2lUssXmPMZGknKRMQot7i0ARFPVw3V-zMoTOeTa8LiUmJcIuvP_rPyoE25CI7rNNjiFftucWeC1s6Ov_liRcIdMDQ5NIXonHFc2f6wiT0jx7k8SEuh_ccbh6p3/s1600/dumbbell-940375_1280+%25281%2529.jpg" imageanchor="1"><img alt="9 Benefits of Strength Training" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi889RDWyoM6ZbO0nbuCs2lUssXmPMZGknKRMQot7i0ARFPVw3V-zMoTOeTa8LiUmJcIuvP_rPyoE25CI7rNNjiFftucWeC1s6Ov_liRcIdMDQ5NIXonHFc2f6wiT0jx7k8SEuh_ccbh6p3/s1600/dumbbell-940375_1280+%25281%2529.jpg" title="9 Benefits of Strength Training" /></a></b></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b id="docs-internal-guid-8b45af91-e1e1-d5fa-d491-3c06fba90fd4" style="font-weight: normal;"><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Strength training can be the cure for a lull in your gym routine! If you’re getting bored with the treadmill and elliptical, it’s time to switch it up. Implement strength training! Strength training provides many benefits to your overall health, your physique, and metabolic rate. Learn about 10 benefits of strength training. You’ll be motivated to start!</span></b></div><b id="docs-internal-guid-8b45af91-e1e1-d5fa-d491-3c06fba90fd4" style="font-weight: normal;"><br />
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b id="docs-internal-guid-8b45af91-e1e1-d5fa-d491-3c06fba90fd4" style="font-weight: normal;"><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1) Boost Your Metabolism</span></b></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b id="docs-internal-guid-8b45af91-e1e1-d5fa-d491-3c06fba90fd4" style="font-weight: normal;"><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">After a few weeks of strength training, individuals notice an increase in their resting metabolic rate. Lean muscle burns more calories than fat tissue. This means you are burning more calories just going about your day, helping you slim down faster. </span></b></div><b id="docs-internal-guid-8b45af91-e1e1-d5fa-d491-3c06fba90fd4" style="font-weight: normal;"><br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">2) Improve Your Mood</span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Strength training, like cardio, releases endorphins. Strength training can elevate your mood and energy levels just after one session. It’s proven to de-stress the mind and improve the quality of sleep.</span></div><br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">3) Tone Up</span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The most obvious benefit of strength training is muscle toning. It allows you to shape and define different muscles that is simply impossible to do that with a treadmill alone. There are varieties of programs for different strength training goals. Whether you want to bulk up, or grow lean and long, there are strength training programs for you!</span></div><br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">4) Improve Strength All Over</span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Strength training isn’t only about muscle development. It strengthens ligaments, tendons, and nerves to prevent injury in your day to day life. After a few weeks of strength training, you will notice that you walk more comfortably, your posture is improving, and you feel great all over.</span></div><br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">5) Beat Boredom</span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Run on the treadmill. Walk on the elliptical. It can get dull! With strength training, you have the ability to switch it up whenever you want. Work your legs one day, work your arms the next. Target your core, or spend a session on your glutes. With strength training, you can target different parts of the body to keep your routine from getting repetitive!</span></div><br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">6) Boost Your Self-Esteem</span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Who doesn’t like seeing results in the mirror? We all love that feeling! It’s a great boost in self-confidence to see your hard work paying off. Strength training is one of the fastest ways to see results in muscle tone.</span></div><br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">7) No Limitation</span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Strength training doesn’t require a gym! You can do a variety of resistance and strength training in the comfort of your home. How convenient is that? </span></div><br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">8) Disease Prevention</span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Studies have shows that strength training leads to overall health and well-being. Strength training can diminish symptoms of arthritis. It can also help prevent diabetes because healthy muscles help regulate glucose levels within the body. </span></div><br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">9) Burn More Calories</span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">After you have been strength training for a while, you will burn more calories all the time. If you hop on the treadmill, it's will be a more productive cardio session with you newly strengthened muscles! </span></div><br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">With these 9 strength training tips, you could be well on your way to a happier and healthier you. If you are working toward your fitness goals, </span><a href="http://www.afitnurse.com/" style="text-decoration: none;"><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">contact me!</span></a><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> I'd love to help you stay motivated on your fitness journey and help you live a healthy lifestyle!</span></div></b><span style="color: #444444;"><span style="font-family: "verdana" , sans-serif;"><br class="Apple-interchange-newline" /></span></span>

exercise, exercise and fitness, full body workouts, gym, healthy, strength, strength training, weight lifting

9 Benefits of Strength Training

Strength training can be the cure for a lull in your gym routine! If you’re getting bored with the treadmill and elliptical, it’s time to s...

Posted by Alyssa Schomaker / Friday, September 18, 2015 / No comments / exercise , exercise and fitness , Fitness motivation , fitness routine , full body workouts , gym , gym partner , motivational tips

4 Characteristics of a Great Gym Partner

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<span style="color: #444444;"><span style="font-family: "verdana" , sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlYn1tyUlh8hB-qtyxYjldJa6m4AxmGyYAA2KmMwuO1VStt9RXwa_3vJ3aG73PoBrdYepdSPlVy7iSVtPfi-TMcD4Wi61dWSJT9kETmp4T8wIYKP9_fLwz0n6zntMCKrekdPXbW4ZemAnl/s1600/exercise-86200_1280+%25281%2529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="4 Characteristics of a Great Gym Partner" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlYn1tyUlh8hB-qtyxYjldJa6m4AxmGyYAA2KmMwuO1VStt9RXwa_3vJ3aG73PoBrdYepdSPlVy7iSVtPfi-TMcD4Wi61dWSJT9kETmp4T8wIYKP9_fLwz0n6zntMCKrekdPXbW4ZemAnl/s1600/exercise-86200_1280+%25281%2529.jpg" title="4 Characteristics of a Great Gym Partner" /></a></span></span></div>
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<span style="color: #444444;"><span style="font-family: "verdana" , sans-serif;"><b id="docs-internal-guid-1245eeae-e0e9-c028-217e-140d8b34cde3" style="font-weight: normal;"><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">A gym partner can make or break your workout. A good gym partner will hold you accountable to your routine and keep you motivated toward fitness success! A bad gym partner, however, can hinder your success at the gym. Before you commit to a workout partner, make sure the individual has the following four characteristics:</span></b></span></span></div>
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<span style="color: #444444;"><span style="font-family: "verdana" , sans-serif;"><b id="docs-internal-guid-1245eeae-e0e9-c028-217e-140d8b34cde3" style="font-weight: normal;"><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1) Reliable </span></b></span></span></div>
<span style="color: #444444;"><span style="font-family: "verdana" , sans-serif;"><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span></span></span><span style="color: #444444;"><span style="font-family: "verdana" , sans-serif;"><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span><b id="docs-internal-guid-1245eeae-e0e9-c028-217e-140d8b34cde3" style="font-weight: normal;"><br />
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<span style="color: #444444;"><span style="font-family: "verdana" , sans-serif;"><b id="docs-internal-guid-1245eeae-e0e9-c028-217e-140d8b34cde3" style="font-weight: normal;"><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">    When you choose to workout with another person, you should expect that person to respect your time and be a reliable gym partner. If your gym partner is running late to every workout session or just doesn’t show up, it can throw off your whole workout routine. A gym partner should be able to be at the gym on time and ready to go! You should be, too. Respect your gym partner’s time so they respect yours. A routine schedule that you both can stick to is a great place to start.</span></b></span></span></div>
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<span style="color: #444444;"><span style="font-family: "verdana" , sans-serif;"><b id="docs-internal-guid-1245eeae-e0e9-c028-217e-140d8b34cde3" style="font-weight: normal;"><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">2) Motivated</span></b></span></span></div>
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<span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">    Your gym partner should be motivated to achieve fitness success. Your workout partner should want to be at the gym, want to get stronger, and want to compete against him/herself. This kind of motivation is contagious! It will help keep you motivated and working toward your goals. If you are both motivated as individuals, together you will be inspired toward workout success every time you both hit the gym.</span></div>
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<span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">    A gym partner should also be motivating. Some days, you just might not want to be there. You might be sore or feeling lazy. A great gym partner will help push you through your off day and get you feeling energized by the end of the routine! You will also be your partner’s motivator of he/she is having an off day. Make sure you both understand the best way to motivate each other! Do you prefer inspirational comments or do you prefer a critique on your form? Let your gym partner know!</span></div>
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<span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">3) Similar Goals</span></div>
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<span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">    A gym partner should also have a similar set of goals. If you want to do cardio and aerobics, but your gym partner wants to build up muscle, you will have issues creating workout plans that fit both of your goals. Find a partner who is interested in the same long-term goals as you. Similar fitness level can also be beneficial, but isn’t necessary as each aspect of exercise can be modified to each fitness level. </span></div>
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<span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">4) Responsible</span></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">    Find a gym partner who wants to participate in the preparation of the workout. If you are the one doing all the planning and organizing of a routine, it can become an exhausting job. Pick a gym partner who wants to help create the workout routine, research new exercises, and contribute information for a successful workout regimen. </span></div>
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<span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Getting back into the gym is great and having a gym partner can greatly improve the experience. For a little extra motivation or for workout ideas </span><a href="http://www.afitnurse.com/" style="text-decoration: none;"><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">contact me!</span></a><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> :) I’d love to help you reach your fitness goals. </span></b></span></span>

exercise, exercise and fitness, Fitness motivation, fitness routine, full body workouts, gym, gym partner, motivational tips

4 Characteristics of a Great Gym Partner

A gym partner can make or break your workout. A good gym partner will hold you accountable to your routine and keep you motivated towa...

Posted by Alyssa Schomaker / Saturday, September 12, 2015 / No comments / best shoes , drink water , exercise , exercise accessories , exercise and fitness , fitness , general health , gym , health and fitness , joining a gym

5 Gym Bag Essentials

<span style="color: #444444;"><span style="font-family: "verdana" , sans-serif;"><b id="docs-internal-guid-afa7baf7-bddf-be34-dacf-baaac6ed3e9a" style="font-weight: normal;"></b></span></span><br />
<div class="separator" style="clear: both; text-align: center;"><b id="docs-internal-guid-afa7baf7-bddf-be34-dacf-baaac6ed3e9a" style="font-weight: normal;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhstUgSjqGyNyKYXIqvXxlVzzRZD6Ohh8F7OHBoYJr6EVo1YejhAi8lInx3sOE3WrBy34qVVtRHcZBLqPq19miEL3McVSWGsv-ppzAUpwNUfJFd4rkRSyJmRtoxe88o1lTLMjuNNpxwbIAV/s1600/crossfit-534615_1280.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="5 Gym Bag Essentials" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhstUgSjqGyNyKYXIqvXxlVzzRZD6Ohh8F7OHBoYJr6EVo1YejhAi8lInx3sOE3WrBy34qVVtRHcZBLqPq19miEL3McVSWGsv-ppzAUpwNUfJFd4rkRSyJmRtoxe88o1lTLMjuNNpxwbIAV/s1600/crossfit-534615_1280.jpg" title="5 Gym Bag Essentials" /></a></b></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b id="docs-internal-guid-afa7baf7-bddf-be34-dacf-baaac6ed3e9a" style="font-weight: normal;"><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">A gym bag is the one thing you always need to bring to the gym. It holds all the essentials for an effective workout! I have put together a list of the basic items. You will be able to go to the fitness center confidently, knowing that your gym bag holds all the items you need for an energizing workout. </span></b></div><b id="docs-internal-guid-afa7baf7-bddf-be34-dacf-baaac6ed3e9a" style="font-weight: normal;"><br />
</b> <div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b id="docs-internal-guid-afa7baf7-bddf-be34-dacf-baaac6ed3e9a" style="font-weight: normal;"><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">An important part of exercising is feeling comfortable in what you are wearing. Shoes, socks, and apparel can affect the efficiency and energy during your workout. Here's what you need in your gym bag:</span></b></div><b id="docs-internal-guid-afa7baf7-bddf-be34-dacf-baaac6ed3e9a" style="font-weight: normal;"> <br />
<ul style="margin-bottom: 0pt; margin-top: 0pt;"><li dir="ltr" style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 700; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Shoes. </span><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Your gym bag should have your work out shoes. Your choice of footwear can make or break your experience at the gym. Shoes that are ill-fitting can make your feet sore, and distract you from your workout. The right pair of shoes will support your arch, hold your foot in place, and will be appropriate for the type of workout you are doing. </span></div></li>
</ul><ul style="margin-bottom: 0pt; margin-top: 0pt;"><li dir="ltr" style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 700; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Socks. </span><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Socks may seem irrelevant to your workout, but they are not. A chunky cotton sock will bulge up in your shoes and make you uncomfortable. They are also not breathable, which can cause annoying foot sweat. Purchase some thin, athletic socks and keep them on hand in your gym bag. You won’t regret it!</span></div></li>
</ul><ul style="margin-bottom: 0pt; margin-top: 0pt;"><li dir="ltr" style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 700; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Apparel. </span><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Your clothes are another important component of preparing a perfect gym bag. You want clothes that are light, breathable, and comfortable. Avoid heavy or overly baggy clothes. They will get in the way of your workout! You don’t need to spend hundreds of dollars and name brand workout apparel. The main goal here is feeling comfortable, feeling confident, and being able to move efficiently. </span></div></li>
</ul><br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Now you know what clothing items you need. I also have a couple suggestions for items that will improve the quality of your workout. </span></div><br />
<ul style="margin-bottom: 0pt; margin-top: 0pt;"><li dir="ltr" style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 700; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Music. </span><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Put music in your gym bag! A great workout playlist will complement your exercise and keep you moving. Music serves as a distraction and motivator helping you to push through the hard part of your workout! Always have your iPod or MP3 player in your gym bag. </span></div></li>
</ul><ul style="margin-bottom: 0pt; margin-top: 0pt;"><li dir="ltr" style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 700; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Water. </span><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Invest in a water bottle exclusively for your gym bag. A BPA-free water bottle is healthier for you than water bottles from vending machines, and it’s better for the environment. Staying hydrated during a workout is important for workout success. Water keeps your body energized and will replace the fluid you lose from sweating. </span></div></li>
</ul><br />
<span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">I hope you find these gym bag essentials helpful when you are getting back into a gym routine! If you would like extra support with your weight loss and fitness goals, </span><a href="http://www.afitnurse.com/" style="text-decoration: none;"><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">contact me</span></a><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">! I would love to help you get on track toward a healthy lifestyle.</span></b>

best shoes, drink water, exercise, exercise accessories, exercise and fitness, fitness, general health, gym, health and fitness, joining a gym

5 Gym Bag Essentials

A gym bag is the one thing you always need to bring to the gym. It holds all the essentials for an effective workout! I have put together a...

Posted by Alyssa Schomaker / Friday, September 11, 2015 / No comments / 6 star Elite beach body coach , Alyssa schomaker , Beach body coach , beachbody , BeachBody Business , periscope , The comparison trap , Tips by Alyssa Schomaker

The Comparison Trap

<div style="line-height: 15.0pt; margin-bottom: .0001pt; margin: 0in; text-align: justify; vertical-align: baseline;"><br />
</div><div style="line-height: 15.0pt; margin-bottom: .0001pt; margin: 0in; text-align: justify; vertical-align: baseline;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjF_OKjFwADwnLOfk-AjuHRSt37XpLfPhXiZnr6Dq1IkK7E7Jh89UiX4tHHVX8F4NXtxlRRp5YwHeft-4Hpls2IHOgCP3h2zKjhnGk6X3-t-3Q6bNK0iisOtx6n-xP68TFksZbf-yCCbNwr/s1600/Capture.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="5 Gym Bag Essentials" border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjF_OKjFwADwnLOfk-AjuHRSt37XpLfPhXiZnr6Dq1IkK7E7Jh89UiX4tHHVX8F4NXtxlRRp5YwHeft-4Hpls2IHOgCP3h2zKjhnGk6X3-t-3Q6bNK0iisOtx6n-xP68TFksZbf-yCCbNwr/s400/Capture.JPG" title="5 Gym Bag Essentials" width="395" /></a></div><span style="color: #262626; font-family: "arial" , "sans-serif"; font-size: 11.5pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin;"><br />
</span> <span style="color: #262626; font-family: "arial" , "sans-serif"; font-size: 11.5pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin;">I decided I was going to get out and share this with all of you! Why? Because I think that no matter what you do in your life, you’re always going to fall into this <b>COMPARISON TRAP.</b></span><br />
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<span style="color: #262626; font-family: "arial" , "sans-serif"; font-size: 11.5pt;">I want to talk to you a little bit about the <i>comparison</i> game and the importance of running your own race and doing things for yourself with your blinders on as well really trusting your gut and I feel like so often guys in business. <o:p></o:p></span><br />
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</span> <span style="color: #262626; font-family: "arial" , sans-serif; font-size: 15.3333px;">I just had a bunch of mentoring calls with my coaches and a lot of them are new and they are starting out. One thing I really noticed was that so many of them were worried about the other coaches and what they were doing and the achievements that they had had within the first month of their business and they were really starting to compare themselves or comparing where they are at and where I am at in my business. The thing is, is that I have been in my business now for 2 and a half years. So, obviously my business is going to be a little bit different than somebody that just starting.</span><br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5FTV02pIMBJ9d1T9iKb7JbT-UF7zFTevcnsBJafq-kgftmQMZS6sW_ePyOwMwH82pY9jFFWG6e4Y7fIl_5BShIDxjk_fu7ONk_GtngwZr0W9f0Uje6biOV9HypRwPvbhfGAGds4Mr-Gwn/s1600/7quote.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Control the controllable with your blinders on" border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5FTV02pIMBJ9d1T9iKb7JbT-UF7zFTevcnsBJafq-kgftmQMZS6sW_ePyOwMwH82pY9jFFWG6e4Y7fIl_5BShIDxjk_fu7ONk_GtngwZr0W9f0Uje6biOV9HypRwPvbhfGAGds4Mr-Gwn/s400/7quote.jpg" width="400" /></a></div><br />
</div><div style="line-height: 15.0pt; margin-bottom: .0001pt; margin: 0in; text-align: justify; vertical-align: baseline;"><br />
</div><div style="line-height: 15.0pt; margin-bottom: .0001pt; margin: 0in; text-align: justify; vertical-align: baseline;"><span style="color: #262626; font-family: "arial" , "sans-serif"; font-size: 11.5pt;">The important thing that when you're starting a new business or a new anything that you want to venture out into is that you focus on what you have to do and the things that you can control and those activities that you can do and understand that anything is going to take time and activity. So if you for example just started your business and you have not been able to put this much time and creativity and energy into it and sharing what it is that you're doing, obviously the person that has more time on their hands is going to accomplish things a lot quicker in their business. <o:p></o:p></span></div><div style="line-height: 15.0pt; margin-bottom: .0001pt; margin: 0in; text-align: justify; vertical-align: baseline;"><br />
</div><div style="line-height: 15.0pt; margin-bottom: .0001pt; margin: 0in; text-align: justify; vertical-align: baseline;"><span style="color: #262626; font-family: "arial" , "sans-serif"; font-size: 11.5pt;">But being fast is not necessarily the goal. The thing is you want to be consistent and you want to be steadfast. It doesn't mean anything if you shoot out of the gate and you're like a rabbit and a hare trying to reach that deadline but then you stopped short and you fall asleep, are not consistent. That person that is consistent day in and day out given the small amount that they can over time that person is the one that is going to be successful in reaching their goals. <o:p></o:p></span><br />
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</span></div><div style="line-height: 15.0pt; margin-bottom: .0001pt; margin: 0in; text-align: justify; vertical-align: baseline;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmykFgWQgBoeQgGwAlDW_GhccMmRNptHERjnIwutoOUB7z4ISq9q3SthGvPjveg_hyphenhyphentuClcWwXrzYvpSdtoSHl30MG_hnlZVqmt5gzMjWD5VGZxKyLbKskurqr8IuGLMqXSl7c79jkdvpa/s1600/5quote.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="The Comparison Trap" border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmykFgWQgBoeQgGwAlDW_GhccMmRNptHERjnIwutoOUB7z4ISq9q3SthGvPjveg_hyphenhyphentuClcWwXrzYvpSdtoSHl30MG_hnlZVqmt5gzMjWD5VGZxKyLbKskurqr8IuGLMqXSl7c79jkdvpa/s400/5quote.jpg" title="The Comparison Trap" width="400" /></a></div><br />
</div><div style="line-height: 15.0pt; margin-bottom: .0001pt; margin: 0in; text-align: justify; vertical-align: baseline;"><span style="color: #262626; font-family: "arial" , "sans-serif"; font-size: 11.5pt;">So, just remember that everybody is running their own race. Be proud of where you're at in your journey and celebrate those things along the way. The other thing is just realize that you are very special and you are very unique. And you're going to bring things to your business that other people are not. That's okay. It is okay to go on your way. It is okay to try things out. You don't have to do what everybody else is doing because you have special unique talents that you can share that nobody else has. <o:p></o:p></span></div><div style="line-height: 15.0pt; margin-bottom: .0001pt; margin: 0in; text-align: justify; vertical-align: baseline;"><br />
</div><div style="line-height: 15.0pt; margin-bottom: .0001pt; margin: 0in; text-align: justify; vertical-align: baseline;"><span style="color: #262626; font-family: "arial" , "sans-serif"; font-size: 11.5pt;">You may watch other people that are in your profession. Or that guru or whatever it is that they do. I am sure that they are incredible and they are brilliant and they have a lot to offer. But at the same time, they don't have what you have to offer. <o:p></o:p></span></div><div style="line-height: 15.0pt; margin-bottom: .0001pt; margin: 0in; text-align: justify; vertical-align: baseline;"><span style="color: #262626; font-family: "arial" , "sans-serif"; font-size: 11.5pt;">It's really important to think about what you have that nobody else has. What are those special unique talents that you can bring to your community and really help serve them in whatever areas.<o:p></o:p></span></div><div style="line-height: 15.0pt; margin-bottom: .0001pt; margin: 0in; text-align: justify; vertical-align: baseline;"><br />
</div><div style="line-height: 15.0pt; margin-bottom: .0001pt; margin: 0in; text-align: justify; vertical-align: baseline;"><span style="color: #262626; font-family: "arial" , "sans-serif"; font-size: 11.5pt;">Think about being unique and to really think about using those skills that you have and putting them into your own brand and then closing the blinders off and just really going your own way. <o:p></o:p></span></div><div style="line-height: 15.0pt; margin-bottom: .0001pt; margin: 0in; text-align: justify; vertical-align: baseline;"><br />
</div><div style="line-height: 15.0pt; margin-bottom: .0001pt; margin: 0in; text-align: justify; vertical-align: baseline;"><span style="color: #262626; font-family: "arial" , "sans-serif"; font-size: 11.5pt;">Run your own race guys. Don't worry about what other people are doing. Bring yours special unique talents and gifts to your market place and that is where you're going to thrive. That's where you're going to see the most success and you're going to have so much passion because it's just what you enjoy doing.<o:p></o:p></span></div><div style="line-height: 15.0pt; margin-bottom: .0001pt; margin: 0in; text-align: justify; vertical-align: baseline;"><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEie8AC4mWpqDcUUE798ereY4fX8xlvOmFMPHe1cqCtJSilNAbmmoBScOHWnLATqPE1LmaZEumCKTusUDLx77_Sl_AkEl1R_5cPSusu5NoJtgaPLLGKP74ttYkzKnZojFHNRbrRt-bOzYJHL/s1600/6quote.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="The Comparison Trap" border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEie8AC4mWpqDcUUE798ereY4fX8xlvOmFMPHe1cqCtJSilNAbmmoBScOHWnLATqPE1LmaZEumCKTusUDLx77_Sl_AkEl1R_5cPSusu5NoJtgaPLLGKP74ttYkzKnZojFHNRbrRt-bOzYJHL/s400/6quote.jpg" title="The Comparison Trap" width="400" /></a></div><br />
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</div><div style="line-height: 15.0pt; margin-bottom: .0001pt; margin: 0in; text-align: justify; vertical-align: baseline;"><span style="color: #262626; font-family: "arial" , "sans-serif"; font-size: 11.5pt;">I hope that help you guys. Just remember be consistent. NEVER GIVE UP ON YOUR DREAMS. Never give up on your goals. They are important when they planted in your life for a reason. And it's up to you to act on them and to keep them present and to just understand that no matter what consistency is always what wins. Over time. Consistency is how you're going to accomplish anything that you want to accomplish.<o:p></o:p></span></div><div style="line-height: 15.0pt; margin-bottom: .0001pt; margin: 0in; text-align: justify; vertical-align: baseline;"><br />
</div><div style="line-height: 15.0pt; margin-bottom: .0001pt; margin: 0in; text-align: justify; vertical-align: baseline;"><span style="color: #262626; font-family: "arial" , "sans-serif"; font-size: 11.5pt;">Don't worry about what other people are doing. Just continue to put your dreams and your goals at the forefront of your mind. Put consistent actions to them each and everyday. That is how you are going to achieve whatever it is that you want to set out to achieve.<o:p></o:p></span></div><div style="line-height: 15.0pt; margin-bottom: .0001pt; margin: 0in; text-align: justify; vertical-align: baseline;"><br />
</div><div style="line-height: 15.0pt; margin-bottom: .0001pt; margin: 0in; text-align: justify; vertical-align: baseline;"><span style="color: #262626; font-family: "arial" , "sans-serif"; font-size: 11.5pt;">I just hope that encourages you guys that what happened last month happened last month. Now this month is a fresh start. It is not you against anybody else. It is literally you against you and what time and energy and effort you have into whatever goals that it is you wanted to achieve. That's the outcome that you're going to get in that place. Let's just think smarter. <o:p></o:p></span></div><div style="line-height: 15.0pt; margin-bottom: .0001pt; margin: 0in; text-align: justify; vertical-align: baseline;"><br />
</div><div style="line-height: 15.0pt; margin-bottom: .0001pt; margin: 0in; text-align: justify; vertical-align: baseline;"><span style="color: #262626; font-family: "arial" , "sans-serif"; font-size: 11.5pt;">Let's out our blinders on this month and just realize that you are here. You're there for a reason. Your opportunity whatever it is was placed in your lap and just continue to act on it. I believe when great, great things are going to continue to open up for you guys.<o:p></o:p></span></div><div style="line-height: 15.0pt; margin-bottom: .0001pt; margin: 0in; text-align: justify; vertical-align: baseline;"><br />
</div><div style="line-height: 15.0pt; margin-bottom: .0001pt; margin: 0in; text-align: justify; vertical-align: baseline;"><span style="color: #262626; font-family: "arial" , "sans-serif"; font-size: 11.5pt;">Share this with people if you think that will help them and I really appreciate you guys jumping on my #Periscope! If you want to share a message to me or if you have ideas in mind that you want to hear from me I will be happy to talk to you guys about the things that I've learned in my fitness and in my business and just being a mom and the things that I am overcoming. In fact I am starting like a new Faith Book here soon called Made to Crave - Have you heard about that at all? But I am talking about that!<o:p></o:p></span></div><div style="line-height: 15.0pt; margin-bottom: .0001pt; margin: 0in; text-align: justify; vertical-align: baseline;"><br />
</div><div style="line-height: 15.0pt; margin-bottom: .0001pt; margin: 0in; text-align: justify; vertical-align: baseline;"><span style="color: #262626; font-family: "arial" , "sans-serif"; font-size: 11.5pt;">Please let me know what you guys want to hear more! Feel free to email me - afitnurse@gmail.com or join me on #Periscope - @alyssaschomaker :) <o:p></o:p></span></div><br />
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6 star Elite beach body coach, Alyssa schomaker, Beach body coach, beachbody, BeachBody Business, periscope, The comparison trap, Tips by Alyssa Schomaker

The Comparison Trap

I decided I was going to get out and share this with all of you! Why? Because I think that no matter what you do in your life, you’re alw...

Posted by Alyssa Schomaker / Thursday, September 10, 2015 / No comments / blueberries , brain , clean eating snacks , clean snacks , coffee , Dark chocolate , eating healthy , healthy , healthy brain , healthy choice , salmon , vegetables

5 Perfect Foods for a Healthy Brain

<span style="color: #444444;"><span style="font-family: "verdana" , sans-serif;"><b id="docs-internal-guid-4197172d-b797-2577-fd64-1e22f8845254" style="font-weight: normal;"></b></span></span><br />
<div class="separator" style="clear: both; text-align: center;">
<b id="docs-internal-guid-4197172d-b797-2577-fd64-1e22f8845254" style="font-weight: normal;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivzXSZ1fPTPDPh-ZwoBC3lxvgLGsQDOZy0hL7PHWsLC4GTUdydIF8NPi1-jkwXfmGFw0rpnj416R4qVanHVacfbQF3lyBvvO94VtQIo4fzDDc40cEMlx2Ui6XR2vo9O8FUhISyvjKR6b6Z/s1600/woman-731395_1280.jpg" imageanchor="1"><img alt="5 Perfect Foods for a Healthy Brain" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivzXSZ1fPTPDPh-ZwoBC3lxvgLGsQDOZy0hL7PHWsLC4GTUdydIF8NPi1-jkwXfmGFw0rpnj416R4qVanHVacfbQF3lyBvvO94VtQIo4fzDDc40cEMlx2Ui6XR2vo9O8FUhISyvjKR6b6Z/s1600/woman-731395_1280.jpg" title="" /></a></b></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<b id="docs-internal-guid-4197172d-b797-2577-fd64-1e22f8845254" style="font-weight: normal;"><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">We need to have a healthy brain if we want to have a healthy body. We are only as strong as our minds. As we learn more about food and its effects, the phrase, “you are what you eat,” becomes more true. We have five perfect foods to protect your healthy brain. Implement them into your diet for a clearer mind and a stronger memory.</span></b></div>
<b id="docs-internal-guid-4197172d-b797-2577-fd64-1e22f8845254" style="font-weight: normal;"><br />
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<b id="docs-internal-guid-4197172d-b797-2577-fd64-1e22f8845254" style="font-weight: normal;"><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Blueberries</span></b></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<b id="docs-internal-guid-4197172d-b797-2577-fd64-1e22f8845254" style="font-weight: normal;"><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Blueberries are a great snack for a healthy brain. Blueberries contain strong antioxidants that are important for brain cell rejuvenation. Blueberries also contain bioflavonoids and phytonutrients. Bioflavonoids and phytonutrients increase memory function in the short-term and long-term. </span></b></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<b id="docs-internal-guid-4197172d-b797-2577-fd64-1e22f8845254" style="font-weight: normal;"><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">It is easy to implement blueberries into your diet. You can eat them plain, or you can add them to your peanut butter toast, morning oatmeal, and smoothies.</span></b></div>
<b id="docs-internal-guid-4197172d-b797-2577-fd64-1e22f8845254" style="font-weight: normal;"><br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Seafood</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Specifically, fatty fish such as salmon, albacore tuna, and sardines are great foods to implement for a healthy brain. These fatty fish are packed with omega-3 fatty acids which are necessary for transmitting signals between brains cells. Good communication between the cells is important for memory retrieval, mental health, and the prevention of dementia.Try eating fatty fish for two dinners each week or pre-make salmon to add to your lunch salads!</span></div>
<br />
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<span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Vegetables</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Leafy green vegetables and cruciferous vegetables are important aspects of a diet for a healthy brain. Cauliflower, cabbage, kale, brussel sprouts, broccoli, and spinach should be implemented into your daily diet to reap all the nutritional benefits. These vegetables contain antioxidants, vitamin C, and carotenoids. Carotenoids are great brain protectors. Making vegetables as a side dish to every meal is an easy way to get more of these nutrients into your diet. </span></div>
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<span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The Sweet Treats</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Yes! You can enjoy some tasty treats to improve your brain. We do not mean chocolate chip cookies, but there are some delicious options! Dark chocolate, apples, grapes, and red wine all share a common nutrient. That nutrient is a flavonoid. Flavonoids are linked to the improvement of brain function. That’s enough reason to enjoy an after dinner sweet treat or a glass of wine at the end of a long day. </span></div>
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<span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Coffee</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">When drinking coffee, it is all about moderation. Too much caffeine can cause brain fog and restlessness, but 1 to 3 cups (a cup being 8 ounces) of coffee each day has been shown to increase attention span and reaction time. Stay within 300-400 mg of caffeine each day and you will notice an instantly more alert healthy brain. </span></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Overall, a healthy brain produces a strong mind and a strong will. To obtain your fitness and wellness goals, implement these healthy foods into your diet! You will notice a difference. For extra support on your journey, </span><a href="http://www.afitnurse.com/" style="text-decoration: none;"><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">contact me</span></a><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">! I’d love to help motivate you to reach your fitness goals. :)</span></div>
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blueberries, brain, clean eating snacks, clean snacks, coffee, Dark chocolate, eating healthy, healthy, healthy brain, healthy choice, salmon, vegetables

5 Perfect Foods for a Healthy Brain

We need to have a healthy brain if we want to have a healthy body. We are only as strong as our minds. As we learn more about food and i...

Posted by Alyssa Schomaker / Wednesday, September 9, 2015 / No comments / beachbody , clean eating , exercise and fitness , fitness , fitness journal , fitness routine , healthy choice , healthy habits

Use a Fitness Journal to Get Back on Track

<b id="docs-internal-guid-61bc77fc-aee3-1254-0e1e-0cf1087970b7" style="font-weight: normal;"></b><br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWy5uoMavwVUABRPsGXTI_BLNhfLrAJtsBqUf_fohYa663WqSpylomtBRMqRjLCEkyw4dv05_-WTrj51D9CQCqCNYAgCrgPn3oYTzZC7DLGEEmzAoudmH9NcJpE33-LMUHawGgLznF-8JI/s1600/travel-420011_1280.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Use a Fitness Journal to Get Back on Track" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWy5uoMavwVUABRPsGXTI_BLNhfLrAJtsBqUf_fohYa663WqSpylomtBRMqRjLCEkyw4dv05_-WTrj51D9CQCqCNYAgCrgPn3oYTzZC7DLGEEmzAoudmH9NcJpE33-LMUHawGgLznF-8JI/s1600/travel-420011_1280.jpg" title="" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><b id="docs-internal-guid-61bc77fc-aee3-1254-0e1e-0cf1087970b7" style="font-weight: normal;"><span style="background-color: transparent; font-size: 14.66px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">It is the week after Labor Day. It is possible that the long weekend and food splurging at cook-outs knocked you off your fitness track a little bit, but that’s okay! Use a fitness journal to get back on track with your health goals. We have three great ways to implement a fitness journal into your everyday routine. </span></span></b></div><b id="docs-internal-guid-61bc77fc-aee3-1254-0e1e-0cf1087970b7" style="font-weight: normal;"> <span style="font-family: "verdana" , sans-serif;"></span><span style="color: #444444;"></span><br />
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><b id="docs-internal-guid-61bc77fc-aee3-1254-0e1e-0cf1087970b7" style="font-weight: normal;"><span style="background-color: transparent; font-size: 14.66px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">What do you need?</span></span></b></div><b id="docs-internal-guid-61bc77fc-aee3-1254-0e1e-0cf1087970b7" style="font-weight: normal;"> <div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.66px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">First, you will want to collect some materials for your fitness journal! You will need a small notebook or pad of paper that will fit in your purse or clutch. You will also need a reliable pen. If you want to get crafty, you can purchase supplies to decorate your fitness journal. I also suggest purchasing stickers or bookmarks as a fun way to note your accomplishments and successes. </span></span></div><span style="font-family: "verdana" , sans-serif;"></span><span style="color: #444444;"></span><br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.66px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">What do you journal?</span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.66px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">A fitness journal is different from a diary. It is not a place to jot down your random thoughts and emotions. It is a place to write down physical feelings, food intake, and activity levels. </span></span></div><span style="font-family: "verdana" , sans-serif;"></span><span style="color: #444444;"></span><br />
<ul style="margin-bottom: 0pt; margin-top: 0pt;"><li dir="ltr" style="background-color: transparent; font-size: 14.66px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.66px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">How do different foods make you feel?</span></span><span style="background-color: transparent; font-size: 14.66px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;"> When you are trying to get back on track with your fitness goals, write down the foods you ate while you were indulging. For example, if you ate a lot of chips, write that down and describe how they made you feel. Chances are; the junk food made you feel sluggish, irritable, bloated, and maybe even left you craving for more. Write down the physical symptoms you notice from food. Jot down how healthy foods make you feel as well!</span></span></div></li>
</ul><ul style="margin-bottom: 0pt; margin-top: 0pt;"><li dir="ltr" style="background-color: transparent; font-size: 14.66px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.66px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">What was your activity level? </span></span><span style="background-color: transparent; font-size: 14.66px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Write down your activity level for that day in your fitness journal. If you went for a walk, played tag with your kids, lifted weights at the gym, or deep-cleaned your house, write down the type of activity you have done. This can help you remember different ways to implement activity into your life in the future. In this section, you can also note how you felt after the activity. Did you feel energized? Did you enjoy the activity? These are great questions to answer in your fitness journal!</span></span></div></li>
</ul><span style="font-family: "verdana" , sans-serif;"></span><span style="color: #444444;"></span><br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.66px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">What do you do with your journal entries?</span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.66px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Once you get used to carrying the journal with you and writing down useful information, you will begin to notice patterns in your habits. You will see what days you are most active. You will be able to see how different foods make you feel. You may even discover an allergy or sensitivity that you didn’t know you had. </span></span></div><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
</span><span style="background-color: transparent; font-size: 14.66px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Ultimately, a fitness journal is a great way to help you stay on track with your fitness goals! With the aid of a fitness journal, you will be able to read about how you feel. Remembering how you feel when you are being healthy versus when you are indulging in bad habits will motivate you to continue your fitness journey, even on your off-days. For extra support </span></span><a href="http://www.afitnurse.com/" style="text-decoration: none;"><span style="background-color: transparent; font-size: 14.66px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">contact me</span></span></a><span style="background-color: transparent; font-size: 14.66px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">! I’d love to help guide you on your fitness journey.</span></span></b><b></b><i></i><u></u><sub></sub><sup></sup><strike></strike><span style="font-family: "verdana" , sans-serif;"></span><span style="color: #444444;"></span>

beachbody, clean eating, exercise and fitness, fitness, fitness journal, fitness routine, healthy choice, healthy habits

Use a Fitness Journal to Get Back on Track

It is the week after Labor Day. It is possible that the long weekend and food splurging at cook-outs knocked you off your fitness track a ...

Posted by Alyssa Schomaker / Tuesday, September 8, 2015 / No comments / clean eating , diet , eating healthy , healthy choices , healthy snacks , hungry after a meal , over eating , tips to eat clean

3 Ways to Avoid Over Eating

<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilIK30Rbca2Jn1VpJsmRWts15KqvmZWXwStrDqe1sh9f2F2dMB9h5yFe6o9MFUd4NRXSSz6BgoM5nfUDU5PL-yexvGwhoMjh0Qu7ptewJst_24F8kxgDMZ6RpNNF8d4R-X9d3ng2LrqQgc/s1600/chips-843993_1280.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="3 Ways to Avoid Over Eating" border="0" height="265" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilIK30Rbca2Jn1VpJsmRWts15KqvmZWXwStrDqe1sh9f2F2dMB9h5yFe6o9MFUd4NRXSSz6BgoM5nfUDU5PL-yexvGwhoMjh0Qu7ptewJst_24F8kxgDMZ6RpNNF8d4R-X9d3ng2LrqQgc/s400/chips-843993_1280.jpg" title="3 Ways to Avoid Over Eating" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Overeating is when a person continues to eat after they are full or if they are eating when they do not feel hungry. Overeating is often the result of boredom, stress, or a bad habit. Learning to overcome overeating will make living a healthy lifestyle much easier and will motivate your weight loss journey! Overcoming overeating is not an easy feat, but with these three tips and your willpower, you will kick this bad habit to the curb!</span></span></div><b id="docs-internal-guid-10aa4b6b-aae2-9d2f-7c34-bab0c879cbf7" style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
</span></b> <br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Eat Small Meals or Snacks</span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Throughout the day, eat small meals and snacks that are abundant in healthy nutrients! Overeating is more likely to occur if you feel extremely hungry when you start eating. A ravenous appetite results in excess consumption of unhealthy foods because your body is trying to fill a caloric void with anything that is quick and easily digestible. </span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">If you eat small nutritious meals and snacks throughout the day, your body will never get to this “starving” state of hunger, allowing you to make health-conscious decisions about what to eat! Carry some freshly cut vegetables with you or your favorite mixed nuts to make for a nutritious snack when you are feeling hungry. </span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">If you do make it to a ravenous point of hunger, drink a full glass of water twenty minutes before you eat. It will help calm your appetite, so you are less likely to binge during your meal.</span></span></div><b style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
</span></b> <br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Purge Your Pantry</span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Another strategy to avoid overeating is to clean out your pantry! Everyone has trigger foods for overeating. A trigger food is a type of food that continually tempts you. For example, if you eat one potato chip, do you feel satisfied or do you keep eating the chips until the bag is gone? If you experience the temptation until the bag of chips is gone, chips are a trigger food for you. </span></span></div><b style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
</span></b> <br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Temptation can happen with all sorts of foods. Chips, cookies, ice cream, and crackers are all common examples of trigger foods for overeating. Purge your pantry of these foods. Donate unopened items to the local food shelter. Throw away all unfinished items. It seems wasteful to throw away uneaten food, but remember that this food is only making you unhealthy and is an obstacle in your journey toward a healthy lifestyle. Throw them away! It will be emotionally and physically beneficial to you. </span></span></div><b style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
</span></b> <br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Are You Hungry or Bored?</span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">If you find yourself reaching for a bag of potato chips or a box of donuts, think about why you want to eat. Do you actually feel hungry, are you watching TV and craving munchies, or are you just bored? Learning to understand your physical need for food is important to lead a healthy life. Eating out of boredom or out of habit will not help your body. </span></span></div><b style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
</span></b> <br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.6667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">If you are bored, do an engaging activity for a while. Read your favorite book or take a walk around the block. If you still are thinking about food during the activity, you are probably hungry. In this case, make yourself a nutritious snack. An apple with peanut butter or carrots with hummus are great snacks to avoid an unhealthy episode of overeating. </span></span></div><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
<span style="font-size: 14.6667px; vertical-align: baseline; white-space: pre-wrap;">For extra support and inspiration on your weight loss and fitness journey</span><a href="http://www.afitnurse.com/" style="text-decoration: none;"><span style="font-size: 14.6667px; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"> contact me</span></a><span style="font-size: 14.6667px; vertical-align: baseline; white-space: pre-wrap;">. I would love to help you with your transition to a healthy and happy lifestyle!</span></span>

clean eating, diet, eating healthy, healthy choices, healthy snacks, hungry after a meal, over eating, tips to eat clean

3 Ways to Avoid Over Eating

Overeating is when a person continues to eat after they are full or if they are eating when they do not feel hungry. Overeating is often th...

Posted by Alyssa Schomaker / Saturday, September 26, 2015 / No comments / exercise , exercise and fitness , exercising at home , health and fitness , home , home gym , home workouts

5 Strategies for Exercising at Home

Posted by Alyssa Schomaker / Friday, September 25, 2015 / No comments / clean eating , clean eating snacks , eating healthy , get healthy , healthier life , healthy snacks , refrigerator essentials

8 Refrigerator Essentials for a Healthy Life

Posted by Alyssa Schomaker / Tuesday, September 22, 2015 / No comments / back on track , clean eating , eating healthy , exercise and fitness , fitness , general health , get healthy , healthy choices , live with no regrets

3 Ways to Get Back on Track with Healthy Living

Posted by Alyssa Schomaker / Saturday, September 19, 2015 / No comments / exercise , exercise and fitness , full body workouts , gym , healthy , strength , strength training , weight lifting

9 Benefits of Strength Training

Posted by Alyssa Schomaker / Friday, September 18, 2015 / No comments / exercise , exercise and fitness , Fitness motivation , fitness routine , full body workouts , gym , gym partner , motivational tips

4 Characteristics of a Great Gym Partner

Posted by Alyssa Schomaker / Saturday, September 12, 2015 / No comments / best shoes , drink water , exercise , exercise accessories , exercise and fitness , fitness , general health , gym , health and fitness , joining a gym

5 Gym Bag Essentials

Posted by Alyssa Schomaker / Friday, September 11, 2015 / No comments / 6 star Elite beach body coach , Alyssa schomaker , Beach body coach , beachbody , BeachBody Business , periscope , The comparison trap , Tips by Alyssa Schomaker

The Comparison Trap

Posted by Alyssa Schomaker / Thursday, September 10, 2015 / No comments / blueberries , brain , clean eating snacks , clean snacks , coffee , Dark chocolate , eating healthy , healthy , healthy brain , healthy choice , salmon , vegetables

5 Perfect Foods for a Healthy Brain

Posted by Alyssa Schomaker / Wednesday, September 9, 2015 / No comments / beachbody , clean eating , exercise and fitness , fitness , fitness journal , fitness routine , healthy choice , healthy habits

Use a Fitness Journal to Get Back on Track

Posted by Alyssa Schomaker / Tuesday, September 8, 2015 / No comments / clean eating , diet , eating healthy , healthy choices , healthy snacks , hungry after a meal , over eating , tips to eat clean

3 Ways to Avoid Over Eating

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