A Fit Nurse: November 2015

Posted by Alyssa Schomaker / Sunday, November 29, 2015 / No comments / #girlboss , Alyssa schomaker , beach body , Business , creative entrepreneur , gift ideas , girl boss , girlboss , holiday ideas , holidays , lady entrepreneurs , Tips , Tips by Alyssa Schomaker

Gift Ideas for #GirlBosses

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4DnnoFZYGf2RRbzMtejuJiWv2miGGqYn5Gz_Dc5xg6j_lKSmuP2PR1tvqnpq-PlANNpJHvyFaE5xhOaf7_7mr-ik-oLlgU45Yr9oxLxVYRft_k3l_7eZyhwLYyt_av-5b02-jGY3qrRiv/s1600/pexels-photo-large+%25281%2529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Gift Ideas for #GirlBosses" border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4DnnoFZYGf2RRbzMtejuJiWv2miGGqYn5Gz_Dc5xg6j_lKSmuP2PR1tvqnpq-PlANNpJHvyFaE5xhOaf7_7mr-ik-oLlgU45Yr9oxLxVYRft_k3l_7eZyhwLYyt_av-5b02-jGY3qrRiv/s400/pexels-photo-large+%25281%2529.jpg" title="Gift Ideas for #GirlBosses" width="400" /></a></div>
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<span style="font-family: "calibri" , sans-serif; line-height: 18.4px; text-align: justify;">The holidays are here and it’s the season of giving regardless of how clueless you are on what to get for your friends, especially those #GirlBoss! in your life!! Fear not, my damsel in distress! Here are ideas on what you can give to the #GirlBoss in your life.</span></div>
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<span style="color: magenta; font-family: "calibri" , sans-serif;"><span style="line-height: 18.4px;"><b>The Passion Planner</b></span></span></div>
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<span style="font-family: "calibri" , sans-serif;"><span style="line-height: 18.4px;">For every #girlboss who intend to take charge of their life, juggle family and friends and create a career that inspires them to jump out of bed in the morning, and just be the #girlboss that they are, they need the perfect planner! Introducing the passion planner! </span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHhWA7GXJ8pTts5Pz-o1O_712zi_kM9aGx5_vyo2ouRGOJaSM-NvoPQxrMaLOWQopzzIudlU4-9ENV19IuPm2GQtt8lFrIq1TUEXmdo4W2quDYX68ychnuyr0MwrTFKqjn3Ihx15UNPvXv/s1600/Screen_Shot_2015-11-24_at_9.05.21_AM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Ideas for #GirlBosses - The Passion Planner" border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHhWA7GXJ8pTts5Pz-o1O_712zi_kM9aGx5_vyo2ouRGOJaSM-NvoPQxrMaLOWQopzzIudlU4-9ENV19IuPm2GQtt8lFrIq1TUEXmdo4W2quDYX68ychnuyr0MwrTFKqjn3Ihx15UNPvXv/s320/Screen_Shot_2015-11-24_at_9.05.21_AM.png" title="Ideas for #GirlBosses - The Passion Planner" width="240" /></a></div>
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<span style="font-family: "calibri" , "sans-serif"; font-size: 12.0pt; line-height: 115%; mso-ansi-language: EN-PH; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin;"><span style="color: magenta;">Girl
Code: Unlocking the Secrets to Success, Sanity and Happiness for the Female
Entrepreneur by Cara Alwill Leyba</span></span></div>
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<span style="font-family: "calibri" , "sans-serif"; font-size: 12.0pt; line-height: 115%; mso-ansi-language: EN-PH; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin;"><span style="color: magenta;"><br /></span></span></div>
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<span style="font-family: "calibri" , "sans-serif"; font-size: 12.0pt; line-height: 115%; mso-ansi-language: EN-PH; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin;">This is one of the books where you'll feel like you're getting two awesome books in one - a book for women's leadership development and fun, sassy chick lit. Just perfect for your #girlboss!</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9-Qlo2X8VFahN6fG8e7YQ3k0qB8pQZOIIoCmdzt6DlPUfjyCaBUhtHtvufktm3dZRnPFATxYT7DoOXNU1vnfkvYXaMToaJSWJ1hNuKXx-5DpP44bp8vX3UIYXAR4uPQjx6JZtTfAIUZkF/s1600/10403555_10153335697624266_6891967033336466990_n.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Girl Code: Unlocking the Secrets to Success, Sanity and Happiness for the Female Entrepreneur by Cara Alwill Leyba" border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9-Qlo2X8VFahN6fG8e7YQ3k0qB8pQZOIIoCmdzt6DlPUfjyCaBUhtHtvufktm3dZRnPFATxYT7DoOXNU1vnfkvYXaMToaJSWJ1hNuKXx-5DpP44bp8vX3UIYXAR4uPQjx6JZtTfAIUZkF/s320/10403555_10153335697624266_6891967033336466990_n.png" title="Girl Code: Unlocking the Secrets to Success, Sanity and Happiness for the Female Entrepreneur by Cara Alwill Leyba" width="320" /></a></div>
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<span style="color: magenta; font-family: "calibri" , sans-serif;"><span style="line-height: 18.4px;">#GirlBoss Mug</span></span></div>
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<span style="font-family: "calibri" , sans-serif;"><span style="line-height: 18.4px;">Let's be </span></span><span style="color: magenta; font-family: "calibri" , sans-serif; line-height: 18.4px;">Mug</span><span style="font-family: "calibri" , sans-serif;"><span style="line-height: 18.4px;">, all girl bosses need their daily dose of caffeine to keep their sanity intact.</span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikJ2RU7_MkHj6nFpH9XAeZfZYfqGeuustn2H9UbIgfdFSO1A2B6KOBM1K5oyZFgItVVGcPZ-I7Y6knXVWZFejAWnySMTbpRL81srTvRwXh_iDyZ1fW-jvS8TAFk-AjGads9m2SKRoSm4oc/s1600/il_fullxfull.685387262_9n73.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="#GirlBoss Mug" border="0" height="267" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikJ2RU7_MkHj6nFpH9XAeZfZYfqGeuustn2H9UbIgfdFSO1A2B6KOBM1K5oyZFgItVVGcPZ-I7Y6knXVWZFejAWnySMTbpRL81srTvRwXh_iDyZ1fW-jvS8TAFk-AjGads9m2SKRoSm4oc/s320/il_fullxfull.685387262_9n73.png" title="#GirlBoss Mug" width="320" /></a></div>
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<span style="font-family: "calibri" , sans-serif;"><span style="line-height: 18.4px;">Oh, yes! Have I mentioned a girlboss needs to be organized, organized and organized? This pencil pouch is just the perfect companion with a little gentle reminder.</span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQ2A6ot2RSbabhYG_NCn0tdrKNySzIqdZkQaxP5dYfdZTfgBwSDbeFxSLCwo1YaozzhV-4DvpEGAg6FJWpnLBu52uRZ-zwJ2dAm3Ihiq27SLiYKjBR8kCAdQEP0Ui-S2wN5IZ0e0wBTNlX/s1600/il_570xN.747461770_fuyd.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Ideas for #GirlBosses - Pencil Pouch" border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQ2A6ot2RSbabhYG_NCn0tdrKNySzIqdZkQaxP5dYfdZTfgBwSDbeFxSLCwo1YaozzhV-4DvpEGAg6FJWpnLBu52uRZ-zwJ2dAm3Ihiq27SLiYKjBR8kCAdQEP0Ui-S2wN5IZ0e0wBTNlX/s320/il_570xN.747461770_fuyd.jpg" title="Ideas for #GirlBosses - Pencil Pouch" width="320" /></a></div>
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<span style="color: magenta; font-family: "calibri" , sans-serif; line-height: 18.4px;">Motivational Wall Decor</span></div>
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<span style="font-family: "calibri" , sans-serif; line-height: 18.4px;">She needs something to remind her every now and then that everything she needs in her life is herself.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJ8QquqEYNdatawI405Gj3ngsd6d0K5e-lUA7dF8Jy5OEjtKY0F5tnPUM7BTfCz4rmGDYfAfa5-veW855PugPTE4lsbjSAp3WP67qTcIGayO5FEmnxV5RbLdpzBqIH4dxMyDrLEHGyGA_m/s1600/il_340x270.857523656_581j.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Ideas for #GirlBosses - Motivational Wall Decor" border="0" height="254" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJ8QquqEYNdatawI405Gj3ngsd6d0K5e-lUA7dF8Jy5OEjtKY0F5tnPUM7BTfCz4rmGDYfAfa5-veW855PugPTE4lsbjSAp3WP67qTcIGayO5FEmnxV5RbLdpzBqIH4dxMyDrLEHGyGA_m/s320/il_340x270.857523656_581j.png" title="Ideas for #GirlBosses - Motivational Wall Decor" width="320" /></a></div>
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<span style="font-family: "calibri" , sans-serif;"><span style="line-height: 18.4px;">Cause Pink Beats make that personal development that much more FUN!!</span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDuVqvEIhxflX88ob5dGmHsj5Ij8mApRsztWwsEJYdbV0y29rZE-Y9T5jsm8gqGQb9d6GwjG9gzRPWkwxQkgP2CspGcJ7ObOW1HJKwFJqF86Q7m6rBuZhTc2tHKwxhhF_gvUpnytdE9xED/s1600/en-INTL-L-Beats-Solo-2-On-Ear-Headphone-Pink-DCF-00188-RM1-mnco.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Ideas for #GirlBosses - Pink Headphones" border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDuVqvEIhxflX88ob5dGmHsj5Ij8mApRsztWwsEJYdbV0y29rZE-Y9T5jsm8gqGQb9d6GwjG9gzRPWkwxQkgP2CspGcJ7ObOW1HJKwFJqF86Q7m6rBuZhTc2tHKwxhhF_gvUpnytdE9xED/s320/en-INTL-L-Beats-Solo-2-On-Ear-Headphone-Pink-DCF-00188-RM1-mnco.png" title="Ideas for #GirlBosses - Pink Headphones" width="320" /></a></div>
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<span style="font-family: "calibri" , sans-serif;"><span style="line-height: 18.4px;">I hope you find these ideas ideal for your #girlbosses! But i</span></span><span style="font-family: "calibri" , sans-serif; line-height: 18.4px;">f all else fails, your undying friendship always does the trick. XO</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsLKE9LqX395K1uKdNmvNde0cOGaatXK0YaYXAQnklZfzm4eUqY5vxQVt6P5wFQcTCFOgxWzmtbyAPk-6QiBShtRflYPkUejWidPssz2axr3RXROc40DKyY_PrjA10-zhdjYFNHXvH2Ean/s1600/6cf359cde5d78e8f719650d82e08d595.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Ideas for #GirlBosses" border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsLKE9LqX395K1uKdNmvNde0cOGaatXK0YaYXAQnklZfzm4eUqY5vxQVt6P5wFQcTCFOgxWzmtbyAPk-6QiBShtRflYPkUejWidPssz2axr3RXROc40DKyY_PrjA10-zhdjYFNHXvH2Ean/s400/6cf359cde5d78e8f719650d82e08d595.png" title="Ideas for #GirlBosses" width="266" /></a></div>
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#girlboss, Alyssa schomaker, beach body, Business, creative entrepreneur, gift ideas, girl boss, girlboss, holiday ideas, holidays, lady entrepreneurs, Tips, Tips by Alyssa Schomaker

Gift Ideas for #GirlBosses

The holidays are here and it’s the season of giving regardless of how clueless you are on what to get for your friends, especially thos...

Posted by Alyssa Schomaker / Friday, November 27, 2015 / No comments / daily workouts , exercise , exercise and fitness , exercising at home , home workouts , Yoga , yoga mat

5 Unique Benefits of Yoga

<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWNgwtl3tSCtqWfuG8wqcUGr3b-a9KIRGXGGosEppnYjGBcyYCEqOwUQovL_BLWlidDj84hWSJAMFd3xl2ugBL-GTb6QtGv_VflmowhjRsEVlaekEMOE32S-Q58MLLgoRKbIOWxP_uvJsK/s1600/bigstock-Young-woman-doing-yoga-exercis-87864098.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="woman experiencing the benefits of yoga" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWNgwtl3tSCtqWfuG8wqcUGr3b-a9KIRGXGGosEppnYjGBcyYCEqOwUQovL_BLWlidDj84hWSJAMFd3xl2ugBL-GTb6QtGv_VflmowhjRsEVlaekEMOE32S-Q58MLLgoRKbIOWxP_uvJsK/s1600/bigstock-Young-woman-doing-yoga-exercis-87864098.jpg" title="" /></a></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; color: black; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><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;"><span style="background-color: transparent; font-size: 14.666666666666666px; 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;">There are numerous benefits to yoga. We all know the obvious ones like flexibility, muscle strength, and the improvement of posture, but what are the other benefits of yoga? The ones that are less obvious? What are the benefits of yoga that are healing for the mind and the body? I’ve made a list of the health benefits that will inspire you to try yoga at least once.</span></span></div><b id="docs-internal-guid-714fcae1-3b67-6e30-f2ba-0d38ee40d7bd" style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
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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: 14.666666666666666px; 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;">Yoga increases your blood flow.</span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; 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;">The first benefit of yoga is an increase in blood flow and circulation. Cells that receive more oxygen function better than cells that receive less. The twisting poses in yoga help circulate fresh, oxygenated blood to flow into areas that have been built up with toxins. This oxygenated blood helps rid the body of the less oxygenated blood. Another benefit of yoga is that it increases levels of hemoglobin and red blood cells. These red blood cells carry oxygen to tissues and help prevent blood clots. </span></span></div><b style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
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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: 14.666666666666666px; 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;">Yoga improves your mood. </span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; 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 mental benefit of yoga is an improved mood. Studies have shown that yoga can lift one’s mood because yoga leads to a significant increase in serotonin levels and a decrease in the levels of monoamine oxidase. Yoga has been shown to improve depression and its symptoms when practiced consistently.</span></span></div><b style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
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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: 14.666666666666666px; 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;">Yoga helps you concentrate.</span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; 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 mental benefit of yoga is an improvement of focus and intelligence. Studies have shown that regular practice of yoga improves coordination, IQ scores, and memory in the short and long term. This mental benefit of yoga occurs because, during yoga, one is less distracted by their thoughts. Those who practice yoga can focus in on their experiences and are more apt to solve problems from a calm and relaxed mind. </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: 14.666666666666666px; 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;">Yoga helps you have a better night’s sleep.</span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; 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;">Yoga provides relief and relaxation from our modern, hectic lifestyles. This in turn leads to better and deeper sleep because your body is more prepared for relaxation and rest. A better night’s sleep leads to improvements in every aspect of life. </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: 14.666666666666666px; 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;">Yoga aids in healthy digestion.</span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; 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 benefit of yoga is gut health and proper digestion. Digestive issues like constipation, IBS, and ulcers are worsened by stress. Because yoga is a great way to relieve stress, you will be indirectly improving your digestion by simply stressing less. All physical exercise has been shown to improve digestion. Moving the body helps facilitate an environment that aids in faster, more efficient digestion. </span></span></div><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
<span style="font-size: 14.666666666666666px; vertical-align: baseline; white-space: pre-wrap;">I highly recommend trying yoga, at least once. See how you like it! With practice, it becomes more and more enjoyable. With consistent yoga practice, you will reap all these benefits and more. Try it for yourself to discover why yoga is an amazing way to discover health of the body and the mind. For extra motivation on your journey toward a healthy lifestyle, please </span><a href="http://www.afitnurse.com/" style="text-decoration: none;"><span style="font-size: 14.666666666666666px; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">contact me</span></a><span style="font-size: 14.666666666666666px; vertical-align: baseline; white-space: pre-wrap;">! I’m here to help support you on your journey and offer encouragement for healthy lifestyle changes.</span></span>

daily workouts, exercise, exercise and fitness, exercising at home, home workouts, Yoga, yoga mat

5 Unique Benefits of Yoga

There are numerous benefits to yoga. We all know the obvious ones like flexibility, muscle strength, and the improvement of posture, but wh...

Posted by Alyssa Schomaker / Wednesday, November 25, 2015 / No comments / general health , get healthy , healthier life , healthy breathing , healthy lifestyle , healthy living , living healthy , mental health

Do You Have Healthy Breathing Habits?

<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsy75RQigVwStiQQHyNAHP1D7nkJ5b3FGk-qWUGXGu1CASjp6-1nXiST_J-RuYQW7k0jKMV35BLcHw3_uA65QMyKmon1wgs_b7QzEPkp9z-weQd4Un0wkm6648DqYsCyCYZmagzWGt-g-1/s1600/bigstock-Profile-Of-A-Beautiful-Arab-Wo-52634335.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="woman practicing healthy breathing" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsy75RQigVwStiQQHyNAHP1D7nkJ5b3FGk-qWUGXGu1CASjp6-1nXiST_J-RuYQW7k0jKMV35BLcHw3_uA65QMyKmon1wgs_b7QzEPkp9z-weQd4Un0wkm6648DqYsCyCYZmagzWGt-g-1/s1600/bigstock-Profile-Of-A-Beautiful-Arab-Wo-52634335.jpg" title="" /></a></div>
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<span style="background-color: transparent; font-size: 14.666666666666666px; 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;"><br /></span></span></div>
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<span style="background-color: transparent; font-size: 14.666666666666666px; 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;">Healthy breathing impacts your daily life. Breathing incorrectly can make it difficult to manage stress, to fight off common viruses, and maintain energy throughout the day. If you think about it, we never really learned how to breathe; it’s something that we do naturally. There is no training for breathing like there is for walking and talking. After forming our breathing habits as children, it is hard to modify them as adults. Hopefully, you already have healthy breathing habits! If not, you are not alone. Many people are unaware that they are suffering from unhealthy breathing habits. How can you check?</span></span></div>
<b id="docs-internal-guid-68bd0d5d-3b63-0a14-d164-753b16baf5f5" style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br /></span></b>
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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: 14.666666666666666px; 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;">Here are a few suggestions on what a healthy breathing experience should feel like:</span></span></div>
<ul style="margin-bottom: 0pt; margin-top: 0pt;">
<li dir="ltr" style="background-color: transparent; font-size: 14.666666666666666px; 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: 14.666666666666666px; 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;">People should take approximately 14-16 breaths per minute in a normal state. To check this, set a timer for one minute. While going about your day, breathing regularly, count how many breaths you take within that minute. If you’re within 14-16 breaths per minute, you’re doing well!</span></span></div>
</li>
<li dir="ltr" style="background-color: transparent; font-size: 14.666666666666666px; 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: 14.666666666666666px; 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;">The next way to check healthy breathing is to feel how you breathe and where you breathe from. Place one hand on your chest and one hand on your stomach. Breathe in through your nose, slowly. Notice how your hands move. If you hand on stomach moved up while the hand your chest stayed mostly in the same place, that is a healthy breathing habit!</span></span></div>
</li>
<li dir="ltr" style="background-color: transparent; font-size: 14.666666666666666px; 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: 14.666666666666666px; 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;">For the next test, leave you hands where there are. This time, take note of where your hands move when you breath out slowly through pursed lips. If the hand on your stomach lowered, this is good. </span></span></div>
</li>
<li dir="ltr" style="background-color: transparent; font-size: 14.666666666666666px; 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: 14.666666666666666px; 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;">The most important healthy breathing habit is breathing through your nose. Our noses are amazing. They have a filtration system that helps protect us from viruses and bacterium. Our nose is our first defense against illness. </span></span></div>
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</ul>
<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: 14.666666666666666px; 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;">The best way to concentrate on healthy breathing habits is to take some time each day to relax and focus on your breathing. Spend a few minutes in the morning and a few minutes in the evening to do some deep breathing exercises, focusing on the motion of your hands on your stomach and chest. You will find with consistent breathing exercises that you feel calmer, yet more energized. </span></span></div>
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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;"><a href="http://www.afitnurse.com/" style="text-decoration: none;"><span style="background-color: transparent; font-size: 14.666666666666666px; 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: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> for more information about living a full, healthy life that focuses on all aspects of a person’s well-being. I’d love to help motivate and inspire you on your journey to health, happiness, and success.</span></span></div>

general health, get healthy, healthier life, healthy breathing, healthy lifestyle, healthy living, living healthy, mental health

Do You Have Healthy Breathing Habits?

Healthy breathing impacts your daily life. Breathing incorrectly can make it difficult to manage stress, to fight off common viruses, a...

Posted by Alyssa Schomaker / Tuesday, November 24, 2015 / No comments / 21 Day Fix , Autumn calabrese , hammer and chisel launch , home workout , Portion Control , Results , Sagi Kalev , the masters hammer and chisel , the masters hammer and chisel results , tone , Weight loss , workout

The Masters Hammer and Chisel Fitness Program

<div style="background-color: white; border: 0px; box-sizing: border-box; line-height: 28px; margin-bottom: 1.5em; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="color: #444444; font-family: "verdana" , sans-serif;">You have no idea how excited I am for this new workout program! Since this program was announced I have been dying to get my hands on the complete program!! I have had the opportunity as an Elite top 10 coach to be the first to try this program with 3 sneak peek videos and it is without a doubt in my mind my favorite program to date.</span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2bzHeMMM2YHfpK-RDbpnSriGL1Q0iO8KcUbnp8vOedOGMTfxGvhZQaVMeGj7QW3KJB4f1IMPI2kOkomchkni70c6xQUrCIgQI7xrpplUDLGMfX3KpkYynVSZhbaXviQFvjA6V5fV0Fg4r/s1600/12088172_10208292176807775_3288811214417669177_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><img alt="The Masters Hammer and Chisel Fitness Program" border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2bzHeMMM2YHfpK-RDbpnSriGL1Q0iO8KcUbnp8vOedOGMTfxGvhZQaVMeGj7QW3KJB4f1IMPI2kOkomchkni70c6xQUrCIgQI7xrpplUDLGMfX3KpkYynVSZhbaXviQFvjA6V5fV0Fg4r/s400/12088172_10208292176807775_3288811214417669177_n.jpg" title="The Masters Hammer and Chisel Fitness Program" width="400" /></span></a></div><div style="background-color: white; border: 0px; box-sizing: border-box; line-height: 28px; margin-bottom: 1.5em; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Let me explain a little why I am so excited!! <span style="line-height: 9.66px;">This is the newest program to be created by NPC Competitor and the Creator of the popular program the 21 day fix, Autumn Calabrese </span></span></div><div style="background-color: white; border: 0px; box-sizing: border-box; line-height: 28px; margin-bottom: 1.5em; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="line-height: 9.66px;">as well as World Renown IFFB  </span></span><span style="font-family: "arial" , "helvetica" , sans-serif; line-height: 9.66px;">Pro Body Builder and Nutritionist Sagi Kalev.</span></span></div><div style="background-color: white; line-height: 9.66px; margin-bottom: 6px; margin-top: 6px;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Together they have teamed up to bring you their proven techniques to craft a "masterpiece </span></div><div style="background-color: white; line-height: 9.66px; margin-bottom: 6px; margin-top: 6px;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
</span></div><div style="background-color: white; line-height: 9.66px; margin-bottom: 6px; margin-top: 6px;"><span style="color: #444444; font-family: "verdana" , sans-serif;">physique."</span></div><div style="background-color: white; line-height: 9.66px; margin-bottom: 6px; margin-top: 6px;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
</span></div><div style="background-color: white; line-height: 9.66px; margin-bottom: 6px; margin-top: 6px;"><span style="color: #444444; font-family: "verdana" , sans-serif;">The Master’s Hammer and Chisel is an innovative resistance training system that </span></div><div style="background-color: white; line-height: 9.66px; margin-bottom: 6px; margin-top: 6px;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
</span></div><div style="background-color: white; line-height: 9.66px; margin-bottom: 6px; margin-top: 6px;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;">incorporates three </span><span style="font-family: "arial" , "helvetica" , sans-serif; line-height: 9.66px;">muscle-sculpting phases</span><span class="text_exposed_show" style="display: inline; font-family: "arial" , "helvetica" , sans-serif; line-height: 9.66px;">—Stabilization,Strength, and Power—or SSP </span></span></div><div style="background-color: white; line-height: 9.66px; margin-bottom: 6px; margin-top: 6px;"><span class="text_exposed_show" style="color: #444444; display: inline; font-family: "verdana" , sans-serif; line-height: 9.66px;"><br />
</span></div><div style="background-color: white; line-height: 9.66px; margin-bottom: 6px; margin-top: 6px;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><span class="text_exposed_show" style="display: inline; font-family: "arial" , "helvetica" , sans-serif; line-height: 9.66px;">Training to help you </span><span style="font-family: "arial" , "helvetica" , sans-serif; line-height: 9.66px;"><span class="text_exposed_show" style="display: inline;">relentlessly </span></span><span style="font-family: "arial" , "helvetica" , sans-serif; line-height: 9.66px;">chip away fat and carve every muscle for a strong, visually </span></span></div><div style="background-color: white; line-height: 9.66px; margin-bottom: 6px; margin-top: 6px;"><span style="color: #444444; font-family: "verdana" , sans-serif; line-height: 9.66px;"><br />
</span></div><div style="background-color: white; line-height: 9.66px; margin-bottom: 6px; margin-top: 6px;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif; line-height: 9.66px;">stunning body in 60 </span><span style="font-family: "arial" , "helvetica" , sans-serif; line-height: 9.66px;">days.</span></span></div><div style="background-color: white; line-height: 9.66px; margin-bottom: 6px; margin-top: 6px;"><span style="color: #444444; font-family: "verdana" , sans-serif; line-height: 9.66px;"><br />
</span></div><div style="background-color: white; line-height: 9.66px; margin-bottom: 6px; margin-top: 6px;"><span style="color: #444444; font-family: "verdana" , sans-serif; line-height: 9.66px;"><br />
</span></div><div style="background-color: white; line-height: 9.66px; margin-bottom: 6px; margin-top: 6px;"><span style="color: #444444; font-family: "verdana" , sans-serif; line-height: 9.66px;"><br />
</span></div><div class="separator" style="clear: both; text-align: center;"><a href="http://www.stephaniemayerfitness.com/wp-content/uploads/2015/11/hammer3.jpg" style="border: 0px; box-sizing: border-box; font-style: inherit; font-weight: inherit; margin-left: 1em; margin-right: 1em; margin-top: 0px; outline: 0px; padding: 0px; text-decoration: none; vertical-align: baseline;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><img alt="21 day fix, body beast, chisel, clean eating, hammer and chisel launch group, home workout, pilot program, portion control, results, the masters hammer and chisel, the masters hammer and chisel results, tone, weight loss, workout, autumn calabrese, Sagi Kalev" class="size-medium wp-image-673 alignleft" height="209" src="http://www.stephaniemayerfitness.com/wp-content/uploads/2015/11/hammer3-300x157.jpg" style="border: 0px; box-sizing: border-box; display: inline; float: left; height: auto; margin: 0px 1.5em 1.5em 0px; max-width: 100%; vertical-align: middle;" title="" width="400" /></span></a></div><div style="background-color: white; border: 0px; box-sizing: border-box; line-height: 28px; margin-bottom: 1.5em; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="color: #444444; font-family: "verdana" , sans-serif;">I have completed the 21 day fix, 21 day fix extreme and body beast the other programs these celebrity trainers have created and they are all incredible. First of all the 21 Day Fix has transformed my body in ways I didn’t know possible. I have had 3 babies  and am in better shape now then I was before ever getting pregnant and I owe it to this program. It uses portion control and easy 30 min workouts to sculpt and shred your body. Then there is Body Beast. Many women are nervous about Body Beast but I can promise you that you will not get huge muscles but a toned tight body. I love what lifting has done for my body and muscle is what has sped up my metabolism. You can learn more about Body Beast Here.</span></div><div style="background-color: white; border: 0px; box-sizing: border-box; line-height: 28px; margin-bottom: 1.5em; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
</span></div><div class="separator" style="clear: both; text-align: center;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><iframe allowfullscreen="" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/PNxyrBD4_h4/0.jpg" frameborder="0" height="266" src="https://www.youtube.com/embed/PNxyrBD4_h4?feature=player_embedded" width="320"></iframe></span></div><div style="background-color: white; border: 0px; box-sizing: border-box; line-height: 28px; margin-bottom: 1.5em; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
</span></div><div style="background-color: white; border: 0px; box-sizing: border-box; line-height: 28px; margin-bottom: 1.5em; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="color: #444444; font-family: "verdana" , sans-serif;">The Maser’s Hammer and Chisel contains 12, 30- to 40-minute workouts that combine Sagi and Autumn’s proven techniques for 60 days of hardcore resistance training. Also, Sagi and Autumn make nutrition simple. Included is their easy-to-follow and completely customizable nutrition plan, along with 7 portion-control containers that show you how to portion out the right amount of food to help you reach your unique fitness goals. This offers flexible nutrition that allows you to lean out, sculpt and maintain, or build muscle. It also includes options to adapt certain exercises if you have limited access to equipment and a modifier who demonstrates some moves at a lower intensity.</span></div><div style="background-color: white; border: 0px; box-sizing: border-box; line-height: 28px; margin-bottom: 1.5em; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
</span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDl1uuOe848F23_7SIMclLFRNXT8y8vOZKkQRLqJ622j2puC62iFJTRA5dd4CubuyHYiAtpqRprtZ2_uI8vb3gouKOtE9Eej-eR87CtA2OZDFkWuvMMUEEbVevQlnPYruYfKYOW3RtNv0f/s1600/12191767_10208292178647821_8663058552936947643_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><img alt="21 day fix, body beast, chisel, clean eating, hammer and chisel launch group, home workout, pilot program, portion control, results, the masters hammer and chisel, the masters hammer and chisel results, tone, weight loss, workout, autumn calabrese, Sagi Kalev" border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDl1uuOe848F23_7SIMclLFRNXT8y8vOZKkQRLqJ622j2puC62iFJTRA5dd4CubuyHYiAtpqRprtZ2_uI8vb3gouKOtE9Eej-eR87CtA2OZDFkWuvMMUEEbVevQlnPYruYfKYOW3RtNv0f/s400/12191767_10208292178647821_8663058552936947643_n.jpg" title="" width="400" /></span></a></div><div style="background-color: white; border: 0px; box-sizing: border-box; line-height: 28px; margin-bottom: 1.5em; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
</span></div><div style="background-color: white; border: 0px; box-sizing: border-box; line-height: 28px; margin-bottom: 1.5em; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Just think…in 60 days, 30-40 minutes a day you will unveil your ultimate physique. A body that’s strong, chiseled, and visually stunning.</span></div><div style="background-color: white; border: 0px; box-sizing: border-box; line-height: 28px; margin-bottom: 1.5em; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="color: #444444; font-family: "verdana" , sans-serif;">So to add to the excitement I am also going to have an exclusive Pilot Program for those of you that want to be the first to get your hands on this program as well as complete the program with me. <span style="color: #111111; line-height: 26px; text-align: center;">I will be selecting 15 people to do this with me side-by-side. It will take place in a private online VIP accountability group and we will be accountability partner for the whole 60 days of the program. I will be providing sample meal plans, recipes, fitness tips, motivation, accountability and we are going to have so much FUN!!</span></span></div><div style="background-color: white; border: 0px; box-sizing: border-box; line-height: 28px; margin-bottom: 1.5em; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="color: #444444; font-family: "verdana" , sans-serif; font-size: 13px; line-height: 26px; text-align: center;"><br />
</span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVIzALj3rLiXC2Gsk86SZ_g52U7TotHH0VRWLKx9O2K71m3ZLwDYvcNCOvDJENCaopn3F95VsAfT7a6VTcRW537qw_RM9woo0-PzccaQU7BxNfCHh58gd-2hJIwOTiXMlgTYRdOVimpLFb/s1600/Screen+Shot+2015-11-24+at+5.11.41+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><img alt="21 day fix, body beast, chisel, clean eating, hammer and chisel launch group, home workout, pilot program, portion control, results, the masters hammer and chisel, the masters hammer and chisel results, tone, weight loss, workout, autumn calabrese, Sagi Kalev" border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVIzALj3rLiXC2Gsk86SZ_g52U7TotHH0VRWLKx9O2K71m3ZLwDYvcNCOvDJENCaopn3F95VsAfT7a6VTcRW537qw_RM9woo0-PzccaQU7BxNfCHh58gd-2hJIwOTiXMlgTYRdOVimpLFb/s640/Screen+Shot+2015-11-24+at+5.11.41+PM.png" title="" width="640" /></span></a></div><div style="background-color: white; color: #111111; line-height: 26px; text-align: center;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><b>Length - </b>60 day program</span></div><div style="background-color: white; color: #111111; line-height: 26px; text-align: center;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><b>Average Workout Time -</b> 30 to 40 minutes</span></div><div style="background-color: white; color: #111111; line-height: 26px; text-align: center;"><b><span style="color: #444444; font-family: "verdana" , sans-serif;">Equipment Needed:</span></b></div><div style="background-color: white; color: #111111; line-height: 26px; text-align: center;"><span style="color: #444444; font-family: "verdana" , sans-serif;"> -weights (a range from 5-20lbs - depending on your ability)</span></div><div style="background-color: white; color: #111111; line-height: 26px; text-align: center;"><span style="color: #444444; font-family: "verdana" , sans-serif;">-exercise ball or adjustable bench</span></div><div style="background-color: white; color: #111111; line-height: 26px; text-align: center;"><span style="color: #444444; font-family: "verdana" , sans-serif;">-resistance band (lighter resistance)</span></div><div style="background-color: white; color: #111111; line-height: 26px; text-align: center;"><span style="color: #444444; font-family: "verdana" , sans-serif;">-chin up bar OR door attachment for resistance band<br />
<br />
<br />
<b><u>Requirements to Join Me:</u></b></span><br />
<div style="text-align: left;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><span style="font-family: "verdana" , sans-serif;">1. I must be your free Team Beachbody Coach. If I am not yet, please do that using this link now:</span><span style="background-color: magenta; color: #999999; margin: 0px !important; max-width: 100%; text-decoration: none;"><span style="font-family: "verdana" , sans-serif;"><a href="https://www.teambeachbody.com/signup/-/signup/free?referringRepId=207516" style="background-color: transparent; color: #999999; margin: 0px !important; max-width: 100%; text-decoration: none;">HERE</a></span></span></span></div><div style="text-align: left;"><span style="background-color: magenta; color: #444444; font-family: "verdana" , sans-serif; margin: 0px !important; max-width: 100%; text-decoration: none;"><br />
</span></div></div><div style="background-color: white; text-align: center;"><div style="color: #111111; line-height: 26px; text-align: left;"><span style="color: #444444; font-family: "verdana" , sans-serif;">2. You must order The Master's Hammer and Chisel Challenge Pack. </span></div><div style="color: #111111; line-height: 26px; text-align: left;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
</span></div><div style="text-align: left;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><span style="color: #111111;"><span style="line-height: 26px;">It will be on sale for December at a special release price of $160 US. Program Launches on December 1st. </span></span><br />
<b style="color: #111111; line-height: 26px;"><u>Challenge Pack Includes:</u></b><br />
<span style="color: #111111;"><span style="line-height: 26px;">-12 workouts</span></span><br />
<span style="color: #111111;"><span style="line-height: 26px;">-7 color-coded portion control containers</span></span><br />
<span style="color: #111111;"><span style="line-height: 26px;">-Shaker Bottle</span></span><br />
<span style="color: #111111;"><span style="line-height: 26px;">-Program Guide and Calendars</span></span><br />
<span style="color: #111111;"><span style="line-height: 26px;">-Nutrition Guide</span></span><br />
<span style="color: #111111;"><span style="line-height: 26px;">-Quick Start Guide</span></span><br />
<span style="color: #111111;"><span style="line-height: 26px;">-3 FREE Bonus Workouts</span></span><br />
<span style="color: #111111;"><span style="line-height: 26px;">-1 Month of Meals with Shakeology (you choose the flavor)</span></span><br />
<span style="color: #111111;"><span style="line-height: 26px;">-Me as your Free Coach</span></span><br />
<span style="color: #111111;"><span style="line-height: 26px;">-24/7 Support in our Online Accountability Group</span></span><br />
<span style="color: #111111;"><span style="line-height: 26px;">-30 Day FREE Trial of Beachbody Club Membership which includes Beachbody On Demand (</span></span><span style="color: #111111; line-height: 26px;">Stream hundreds of workouts in the Beachbody Member Library. You also get complete program materials, like fitness guides, nutrition guides, meal plans, and workout calendars.)</span><br />
</span></div></div><div style="background-color: white; color: #111111; line-height: 26px; text-align: center;"><div style="text-align: left;"><span style="color: #444444; font-family: "verdana" , sans-serif;">{If you already drink shakeology regularly, we will get you set up with just the program}<br />
</span></div></div><div style="background-color: white; color: #111111; line-height: 26px; text-align: center;"><div style="text-align: left;"><span style="color: #444444; font-family: "verdana" , sans-serif;">3. You check into our VIP private accountability daily.</span></div></div><div style="background-color: white; color: #111111; line-height: 26px; text-align: center;"><div style="text-align: left;"><span style="color: #444444; font-family: "verdana" , sans-serif;">4. You commit to absolutely changing your body from top to bottom!</span></div><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
If you agree to these FOUR requirements please APPLY using the FORM at the bottom of this post. If for some reason it does not work for you - email me at afitnurse@gmail.com and let me know you are interested in the Hammer and Chisel Pilot Program!<br />
<br />
If you want to TRY out TWO of the Hammer & Chisel Workouts - YOU CAN RIGHT NOW!<br />
<br />
Sign up for the FREE 30 Day Trial Of Beachbody's Club Membership which INCLUDES Beachbody on Demand. It is like Netflix for Beachbody! On there, you will find TWO of the Hammer and Chisel Workouts to try!</span></div><div style="background-color: white; color: #111111; line-height: 26px; text-align: center;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
</span></div><div style="background-color: white; color: #111111; line-height: 26px; text-align: center;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
</span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrSPlo6_iAHkQSfq4pTrpdhJrYOyvqhvNfK4r8gC3V5wmFLnC75_aoY6OZ7HeXEdsZ7kKB3gtDHBpPPWRuIng8p17CTVQJJT5YNj-BtRHbQxnbA7uDO56eIeVoSoW9dCAjHe7J14phHkcF/s1600/Screen+Shot+2015-11-24+at+5.17.28+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><img alt="21 day fix, body beast, chisel, clean eating, hammer and chisel launch group, home workout, pilot program, portion control, results, the masters hammer and chisel, the masters hammer and chisel results, tone, weight loss, workout, autumn calabrese, Sagi Kalev" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrSPlo6_iAHkQSfq4pTrpdhJrYOyvqhvNfK4r8gC3V5wmFLnC75_aoY6OZ7HeXEdsZ7kKB3gtDHBpPPWRuIng8p17CTVQJJT5YNj-BtRHbQxnbA7uDO56eIeVoSoW9dCAjHe7J14phHkcF/s1600/Screen+Shot+2015-11-24+at+5.17.28+PM.png" title="" /></span></a></div><div style="background-color: white; color: #111111; line-height: 26px; text-align: center;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
</span></div><div style="background-color: white; border: 0px; box-sizing: border-box; line-height: 28px; margin-bottom: 1.5em; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><span style="font-family: "verdana" , sans-serif;">Click here to get a FREE 30 day membership of </span><a href="https://teambeachbody.com/signup/-/signup/club?referringRepId=207516" style="border: 0px; box-sizing: border-box; font-family: Verdana, sans-serif; font-style: inherit; font-weight: inherit; margin: 0px; outline: 0px; padding: 0px; text-decoration: none; vertical-align: baseline;">Beachbody On Demand</a><span style="font-family: "verdana" , sans-serif;"> and to start streaming 2 of the Hammer and Chisel workouts right now for FREE!!</span></span></div><div class="separator" style="clear: both; text-align: center;"></div><div style="background-color: white; border: 0px; box-sizing: border-box; color: #666666; font-family: Raleway, Arial, Helvetica, sans-serif; font-size: 14px; line-height: 28px; margin-bottom: 1.5em; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
</span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_MdRYPcsBXzyvHaondWZFRQjm2uO3hj8F1CFbPDqPvGy8fzQWjwR8PvZ72nPKmAoeN8NcaiH8zxoH98LoNBAB33wvrYNZ0Q8Z5Z2m6aCID_WexlBpuGjtTMOVActCjsGsIGiMETemoed9/s1600/Screen+Shot+2015-11-24+at+5.17.11+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><img alt="21 day fix, body beast, chisel, clean eating, hammer and chisel launch group, home workout, pilot program, portion control, results, the masters hammer and chisel, the masters hammer and chisel results, tone, weight loss, workout, autumn calabrese, Sagi Kalev" border="0" height="395" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_MdRYPcsBXzyvHaondWZFRQjm2uO3hj8F1CFbPDqPvGy8fzQWjwR8PvZ72nPKmAoeN8NcaiH8zxoH98LoNBAB33wvrYNZ0Q8Z5Z2m6aCID_WexlBpuGjtTMOVActCjsGsIGiMETemoed9/s400/Screen+Shot+2015-11-24+at+5.17.11+PM.png" title="" width="400" /></span></a></div><div class="separator" style="clear: both; text-align: center;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
</span></div><div class="separator" style="clear: both; text-align: center;"><span style="color: #444444; font-family: "verdana" , sans-serif;">So Excited to complete this program with you and become BFF's in the process!! Just fill out this form below please and I will be in contact with you shortly!</span></div><div class="separator" style="clear: both; text-align: center;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
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</span> <iframe allowtransparency="true" frameborder="0" height="1592" scrolling="no" src="https://alyssaschomaker.wufoo.com/embed/s1sbn4i11mylhxc/" style="border: none; width: 100%;"><a href="https://alyssaschomaker.wufoo.com/forms/s1sbn4i11mylhxc/">Fill out my Wufoo form!</a></iframe>

21 Day Fix, Autumn calabrese, hammer and chisel launch, home workout, Portion Control, Results, Sagi Kalev, the masters hammer and chisel, the masters hammer and chisel results, tone, Weight loss, workout

The Masters Hammer and Chisel Fitness Program

You have no idea how excited I am for this new workout program! Since this program was announced I have been dying to get my hands on the co...

Posted by Alyssa Schomaker / Thursday, November 19, 2015 / No comments / evening workout , exercise , exercise accessories , exercise and fitness , fitness , gym essentials , working out at night , workout

How to Make Working Out at Night Easier

<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiv35z-RCYDtqA-rUXwxjB8eFY-YJ7xRHfbbwaiRyqkOnRCdV_QavNkgF6TsNiqIXEEq0x9wGre4aFJOYvZbdYiGsaMVHqAuDrD3QJ3tYAhMjzo4AJu5Sqh0aMGlVYcQKu3r7gXpbo7eAgz/s1600/gym-998838_1920.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="How to Make Working Out at Night Easier" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiv35z-RCYDtqA-rUXwxjB8eFY-YJ7xRHfbbwaiRyqkOnRCdV_QavNkgF6TsNiqIXEEq0x9wGre4aFJOYvZbdYiGsaMVHqAuDrD3QJ3tYAhMjzo4AJu5Sqh0aMGlVYcQKu3r7gXpbo7eAgz/s1600/gym-998838_1920.jpg" title="How to Make Working Out at Night Easier" /></a></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; 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;"><br />
</span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; 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 have a hectic schedule, sometimes working out at night is the only option! Working out at night can be challenging. After a long day, there isn’t anything we want to do more than relax at home. It is always better to get in a short workout, rather than not workout at all. I have a few tips to have a successful experience working out at night.</span></span></div><b id="docs-internal-guid-cf2d14d2-20cd-57ba-94e8-733d805b2d8a" 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: 14.666666666666666px; 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;">Be Prepared</span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; 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;">The first tip for working out at night is being prepared. Prepare yourself for your evening exercise, by gathering all the things you will need before you head out for the day. You should be able to take your gym bag into the car with you, so you will be able to head straight the gym after work. </span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: italic; 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;">What should you have in your gym bag?</span></span></div><ul style="margin-bottom: 0pt; margin-top: 0pt;"><li dir="ltr" style="background-color: transparent; font-size: 14.666666666666666px; 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: 14.666666666666666px; 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;">Shoes - Make sure you have your athletic shoes and athletic socks. You won’t be able to workout without them.</span></span></div></li>
<li dir="ltr" style="background-color: transparent; font-size: 14.666666666666666px; 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: 14.666666666666666px; 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;">Gym clothes - You don’t want to show up at the gym without your breathable and lightweight workout clothes. You can’t exercise in your normal, day clothes!</span></span></div></li>
<li dir="ltr" style="background-color: transparent; font-size: 14.666666666666666px; 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: 14.666666666666666px; 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 water bottle - Bring your water bottle! You’ll want to stay hydrated before and during your workout. This will make your workout more successful.</span></span></div></li>
<li dir="ltr" style="background-color: transparent; font-size: 14.666666666666666px; 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: 14.666666666666666px; 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’re working out at night, you will also want to have a pre-workout snack ready to go. I recommend preparing some on-the-go protein bars or delicious energy bites. They will kick your body into gear, so you’ll have the energy to kill it at the gym.</span></span></div></li>
<li dir="ltr" style="background-color: transparent; font-size: 14.666666666666666px; 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: 14.666666666666666px; 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;">Since you’re coming off a long day at work, you’ll want to wash your face and take off any makeup before working out at night. Pack some makeup wipes or makeup remover! Then you won’t be worried about your skin during your workout.</span></span></div></li>
</ul><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: 14.666666666666666px; 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;">For extra motivation for working out at night, consider the following benefits:</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: 14.666666666666666px; 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;">De-stress</span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; 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;">Working out at night gives you an opportunity to de-stress for your day’s work. You’ll be able to sweat out the stress and leave the gym feeling lighter and happier. During a workout, your body is naturally releases endorphins. You will feel better leaving the gym than when you went in. </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: 14.666666666666666px; 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;">Alone Time</span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; 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;">Working out at night also gives you the opportunity to have some alone time. Enjoy your favorite music while you’re at the gym. Take time to think about the day and enjoy spending time alone. Sometimes, you time spent at the gym is the only alone time that you’ll have that day!</span></span></div><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
<span style="font-size: 14.666666666666666px; vertical-align: baseline; white-space: pre-wrap;">Working out at night is a great way to get your body in shape, promote healthy living, and support your body’s health and wellness. For extra motivation on your fitness journey, feel free to</span><a href="http://afitnurse.com/" style="text-decoration: none;"><span style="font-size: 14.666666666666666px; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"> contact me</span></a><span style="font-size: 14.666666666666666px; vertical-align: baseline; white-space: pre-wrap;">. I’d love to offer support and inspiration while you work toward a healthy lifestyle!</span></span>

evening workout, exercise, exercise accessories, exercise and fitness, fitness, gym essentials, working out at night, workout

How to Make Working Out at Night Easier

If you have a hectic schedule, sometimes working out at night is the only option! Working out at night can be challenging. After a long day...

Posted by Alyssa Schomaker / Wednesday, November 18, 2015 / No comments / clean eating , clean eating snack ideas , eating healthy , food , food swap , healthy eating , tips to eat clean

Healthy Food Swaps for Unhealthy Snacks

<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQeqnC5ITz3uNf0FAWFKAVaHhTW1PMnwe3ivEzl3cqPy5G9QpIQtKrF6vuhfmCc3keQ-Esajhv8ay2CzlQ7JkGPiiysMLOxU4u4jN5EBigZJ3Ndu4eYuGdpqH53O49NivsJoCn_t7JeKFi/s1600/ceongpodo-645947_1280.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><img alt="Healthy Food Swaps for Unhealthy Snacks" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQeqnC5ITz3uNf0FAWFKAVaHhTW1PMnwe3ivEzl3cqPy5G9QpIQtKrF6vuhfmCc3keQ-Esajhv8ay2CzlQ7JkGPiiysMLOxU4u4jN5EBigZJ3Ndu4eYuGdpqH53O49NivsJoCn_t7JeKFi/s1600/ceongpodo-645947_1280.jpg" title="Healthy Food Swaps for Unhealthy Snacks" /></span></a></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; 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;">Lifestyle changes are hard, but food swaps can help. When you are craving unhealthy snacks, food swaps can help you beat the craving without indulging or overeating. Candy, lattes, chips, or ice cream, any chance you’re craving those? We all do have those cravings from time to time! Knowing how to avoid the indulgence is what counts. I’ve created a list of easy food swaps so you can control those unruly cravings! </span></span></div><b id="docs-internal-guid-ff0aba20-1bcc-88c0-fe75-7687391e03a4" 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: 14.666666666666666px; 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;">Candy</span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; 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;">The first food swap is for candy, chocolate and fruity chews! Make these delicious snacks at home and ignore the candy options at the checkout.</span></span></div><ul style="margin-bottom: 0pt; margin-top: 0pt;"><li dir="ltr" style="background-color: transparent; font-size: 14.666666666666666px; font-style: italic; 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: 14.666666666666666px; font-style: italic; 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;">Chocolate Candy</span></span></div></li>
</ul><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: 36pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; 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;">For chocolate candy cravings, treat yourself to dark chocolate covered almonds. They are easy to make at home, but you can also purchase them in most all grocery stores. For this food swap make sure that the almonds are covered in dark chocolate. Milk chocolate is packed with sugar and doesn’t have the same nutritional value and dark chocolate! Dark chocolate is a great food swap for chocolate candy because it is packed with antioxidants. The almonds will help you feel full more quickly, so you will be less likely to overeat. </span></span></div><ul style="margin-bottom: 0pt; margin-top: 0pt;"><li dir="ltr" style="background-color: transparent; font-size: 14.666666666666666px; font-style: italic; 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: 14.666666666666666px; font-style: italic; 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;">Sweet Fruity Treats</span></span></div></li>
</ul><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: 36pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; 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;">Sometimes fruity sugar candies look so delicious. Avoid them entirely. They are just sugar. They’re bad for your teeth, your gut, your health, and you energy! Food swap these candies for frozen grapes. Grapes will ease your sweet tooth, without all of the fake sugars and preservatives. </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: 14.666666666666666px; 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;">White Bread</span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; 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;">Food swap all white bread for whole wheat bread. This means swap tortillas, sandwich bread, buns, and any other source of refined grains. This will add protein and fiber to your diet! It will help you feel full. White bread and other refined grains are loaded with hidden sugars and will only make you feel hungrier in the long run. </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: 14.666666666666666px; 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;">Lettuce</span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; 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;">While romaine lettuce contains nutritional value, you can food swap it for kale or spinach. Spinach and kale contain more vitamins and micronutrients per serving. They truly are superfoods, and they will still taste great in your salads!</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: 14.666666666666666px; 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;">Potatoes</span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; 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;">Food swap your regular starchy Idaho potatoes for nutrient-dense sweet potatoes. Sweet potatoes contain a healthy amount of vitamin A and taste great! They will complement any meal in the same way a regular potato would. </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: 14.666666666666666px; 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;">Ice Cream</span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; 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;">Oh man, we all have those intense ice cream cravings. It’s so easy to overindulge.  Food swap store bought ice cream for homemade “banana ice cream.” You need a food processor, frozen banana chunks, and any toppings you desire. I like to add natural peanut butter and dark chocolate chips. Combine frozen banana chunks and peanut butter in your food processor and pulse until the texture resembles that of ice cream! Then add the chocolate chips!</span></span></div><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
<span style="font-size: 14.666666666666666px; vertical-align: baseline; white-space: pre-wrap;">I hope you find these food swaps to be helpful in resisting unhealthy cravings! The main goal is to eat healthy, real food and avoid overly processed junk food! If you would like support on your journey toward a healthy lifestyle, </span><a href="http://afitnurse.com/" style="text-decoration: none;"><span style="font-size: 14.666666666666666px; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">contact me</span></a><span style="font-size: 14.666666666666666px; vertical-align: baseline; white-space: pre-wrap;">! I’d love to help inspire and keep you motivated toward healthy living. </span></span>

clean eating, clean eating snack ideas, eating healthy, food, food swap, healthy eating, tips to eat clean

Healthy Food Swaps for Unhealthy Snacks

Lifestyle changes are hard, but food swaps can help. When you are craving unhealthy snacks, food swaps can help you beat the craving without...

Posted by Alyssa Schomaker / Friday, November 13, 2015 / No comments / breakfast , breakfast benefits , clean eating breakfast , eating breakfast , healthy breakfast , Weight loss , weight management

4 Reasons Why Eating Breakfast is Important

<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7GKVxS_6h05ihzQj-Q0-T6e375U_0B-5tOc3VBzUtCnexH-hF_WhyphenhyphenusNvhNTH4GmvwCzwtEcZQtPjpD2WtjGDOjDHHn6fSWTQiurNtG6H6R3ge7mRipEnnsCOxVBxHy5QeA_IDrG3uBt2/s1600/fried-eggs-456351_1920.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="4 Reasons Why Eating Breakfast is Important" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7GKVxS_6h05ihzQj-Q0-T6e375U_0B-5tOc3VBzUtCnexH-hF_WhyphenhyphenusNvhNTH4GmvwCzwtEcZQtPjpD2WtjGDOjDHHn6fSWTQiurNtG6H6R3ge7mRipEnnsCOxVBxHy5QeA_IDrG3uBt2/s1600/fried-eggs-456351_1920.jpg" title="4 Reasons Why Eating Breakfast is Important" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; 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;">We hear about the importance of eating breakfast all the time! “It’s the most important meal of the day,” they say, but they never really say why! Why is eating breakfast important to our weight loss, fitness, and overall health? What does breakfast do? I’m going to tell you why breakfast is the most important way to start your day and why it is a huge part of living a healthy lifestyle!</span></span></div><b id="docs-internal-guid-45a2e59a-0239-eec2-b77d-263820ee8b4b" 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: 14.666666666666666px; 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;">Eating breakfast helps you have a nutritionally complete diet.</span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; 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;">This makes sense! Cutting a full meal out of your day will inevitably leave you with a nutritional deficiency. It is important to nurture our body with the important vitamins and minerals that it needs. A simple breakfast, like oatmeal with fruit, or an omelette boosts your intake of healthy foods. Eating breakfast each day will help you reach your recommended daily value of vitamins and minerals to help you maintain wellness.</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: 14.666666666666666px; 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;">Eating breakfast aids in weight loss.</span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; 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 might seem counterproductive to eat more calories if you are trying to lose weight. It isn’t. It is about the quality of the calorie. Meal skipping is not a healthy way to reach your weight loss goals. Those who skip breakfast tend to overeat on unhealthy choices throughout the day. They do this because they feel so hungry at a certain point that they overindulge. Eating breakfast aids in weight loss because it helps a person feel fuller throughout the day.</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: 14.666666666666666px; 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;">Eating breakfast gives you more energy. </span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; 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;">Of course it does! Eating breakfast gives your body new caloric energy to tackle the day. When you wake up in the morning, your body hasn’t had any food for 9 to 12 hours! It is hungry for healthy nutrients to use for energy. With more energy, you are more likely to burn more calories throughout the day. You may find yourself willing to take the stairs rather than the elevator or take a walking lunch rather than eating at your desk. Eating breakfast is the best way to start the day because it can motivate extra activity and movement in your day!</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: 14.666666666666666px; 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;">Eating breakfast gives your brain a boost!</span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; 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;">Just like your body, your brain is looking for energy in the morning. Feeding it a nutritious breakfast will help you think more clearly, make more rational choices, and will improve your memory! Your brain uses a lot of energy. Starving it until lunch won’t help you think creatively or critically in the morning at all.</span></span></div><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
</span> <br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Hopefully, you have found a reason for eating breakfast! It’s important to understand the value of our meals and the types of food we put in our bodies. Health and fitness all starts with what we put in our body. If you are interested in focusing on your health and wellness, </span><a href="http://www.afitnurse.com/" style="text-decoration: none;"><span style="background-color: transparent; font-size: 14.666666666666666px; 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: 14.666666666666666px; 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 get on track with a healthy lifestyle and help you stay motivated.</span></span></div>

breakfast, breakfast benefits, clean eating breakfast, eating breakfast, healthy breakfast, Weight loss, weight management

4 Reasons Why Eating Breakfast is Important

We hear about the importance of eating breakfast all the time! “It’s the most important meal of the day,” they say, but they never really s...

Posted by Alyssa Schomaker / Wednesday, November 11, 2015 / No comments / exercise and fitness , Fitness motivation , health , health and fitness , health matters , healthy family , healthy lifestyle , mental health , strength

Your Health Matters

<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi45eY8_Dpq7iXW4oucXHEQB83NARiQA_6Vwwfswz7YFyRBu7-Pss6lcLN4CJBpYmvjWygo2JVc7aOQy7qRsvGJlH26xo7RksoUyYPVBRQBZa3V50KVGgtt5UHTJAcXeODA-DBShu488pJ_/s1600/woman-570883_1920.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Your Health Matters" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi45eY8_Dpq7iXW4oucXHEQB83NARiQA_6Vwwfswz7YFyRBu7-Pss6lcLN4CJBpYmvjWygo2JVc7aOQy7qRsvGJlH26xo7RksoUyYPVBRQBZa3V50KVGgtt5UHTJAcXeODA-DBShu488pJ_/s1600/woman-570883_1920.jpg" title="Your Health Matters" /></a></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; 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;"><br />
</span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; 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;">Our health matters. We know that it does, but too often our emotional and physical well-being are not prioritized among our other responsibilities. We get lost in the routine of extracurriculars, work, social events, household chores, and the lives of our peers. Health matters because it greatly impacts every aspect of our lives. If we aren’t taking care of ourselves, we aren’t living to our fullest potential and highest quality of life. </span></span></div><b id="docs-internal-guid-6c2a7848-f7f4-77f2-0f1a-53bd71ad5db0" 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: 14.666666666666666px; 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;">Your health matters because it affects your family, improves interpersonal relationships, and gives you energy and motivation to live happily and fully. </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: 14.666666666666666px; 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;">Mental Clarity & Mental Health</span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; 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;">Health matters because your overall health can impact your mental and emotional well-being. A sedentary lifestyle and poor nutrition can lead to a brain in slow motion. Emotions that greatly fluctuate and a brain that has trouble focusing can be the result of a bad diet. Health matters because you want to be able to enjoy each day with a clear mental state and make smart choices with confidence. </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: 14.666666666666666px; 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;">Your Family</span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; 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;">Your health matters because it is important to your family and your loved ones! If you aren’t feeling well or if your energy levels are low due to poor nutrition or inactivity, you won’t be able to enjoy the time spent with your family as much. You might find yourself feeling quickly exhausted or irritable. Create quality memories with your family by remembering that your health matters and that your family’s health matters too!</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: 14.666666666666666px; 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 take your health matters seriously, your children and spouse will hopefully realize the benefit of being healthy themselves! Creating a positive and exciting feeling around health will make healthy choices for your family easy and routine. Make memories outside of the house by going on family hikes or kicking around the soccer ball, rather than having “family time” in front of the TV. </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: 14.666666666666666px; 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;">Fully Experience Life</span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; 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;">Lastly, your health matters when you want to fully experience life with energy, optimism, and enjoyment. You want to have the energy to create new memories and new experiences with those you love. Be grateful for a strong, healthy body and treat it well. Ensuring proper nutrition and regular exercise will keep you feeling energized, mentally clear, and ready to tackle the day. </span></span></div><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
<span style="font-size: 14.666666666666666px; vertical-align: baseline; white-space: pre-wrap;">If you want to create memories each day, prioritize your well-being and remember that your health matters, I’d love to help you find your motivation. Feel free to </span><a href="http://www.afitnurse.com/" style="text-decoration: none;"><span style="font-size: 14.666666666666666px; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">contact me</span></a><span style="font-size: 14.666666666666666px; vertical-align: baseline; white-space: pre-wrap;"> for inspiration and advice on how to kickstart your healthy lifestyle.</span></span>

exercise and fitness, Fitness motivation, health, health and fitness, health matters, healthy family, healthy lifestyle, mental health, strength

Your Health Matters

Our health matters. We know that it does, but too often our emotional and physical well-being are not prioritized among our other responsib...

Posted by Alyssa Schomaker / Saturday, November 7, 2015 / No comments / early riser , exercise and fitness , general health , health and fitness , healthy , healthy choices , healthy morning , morning workouts

3 Habits of Early Risers

<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9Jb0qKlZXQuDhBJOIoYOr3_wMAErj2CmmmGEorl6T_OPofZJngWfa594yl1GH6bLAE394Ig7clCTxOX0_A2gZZNkL1FbJ4Lu2OBpLSR2oBWKZEa0oTRXK7iN3HGZ5TAiqcjhw1lr_t2yN/s1600/cereal-898073_1920.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="3 Habits of Early Risers" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9Jb0qKlZXQuDhBJOIoYOr3_wMAErj2CmmmGEorl6T_OPofZJngWfa594yl1GH6bLAE394Ig7clCTxOX0_A2gZZNkL1FbJ4Lu2OBpLSR2oBWKZEa0oTRXK7iN3HGZ5TAiqcjhw1lr_t2yN/s1600/cereal-898073_1920.jpg" title="3 Habits of Early Risers" /></a></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; 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;"><br />
</span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; 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;">Early risers have more productive mornings than night owls and are often happier, healthier individuals. If you want to become an early riser, add a few hours to your day, and feel more energized and productive, learn about the habits of early risers!</span></span></div><b id="docs-internal-guid-2efeda8c-df08-abf5-e43a-2c20a2f48a3b" 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: 14.666666666666666px; 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;">Go to bed earlier. </span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; 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;">Early risers have extra energy for the day because they wake up early enough to implement healthy habits into their daily routine. The first step in becoming an early riser is going to bed earlier. This is difficult at first, but after a few weeks, it will become routine. </span></span></div><ul style="margin-bottom: 0pt; margin-top: 0pt;"><li dir="ltr" style="background-color: transparent; font-size: 14.666666666666666px; 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="color: #444444; font-family: "verdana" , sans-serif;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Shut off your screens.</span><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> Early risers shut their computer, TV, and smartphone off at least thirty minutes before going to bed. When you are staring at a computer screen right before bed, your brain has a difficult time winding down for sleep. </span></span></div></li>
<li dir="ltr" style="background-color: transparent; font-size: 14.666666666666666px; 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="color: #444444; font-family: "verdana" , sans-serif;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Meditate. </span><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Many early risers find it helpful to take 10 minutes before bed to relax and decompress after their day. It is hard to be moving quickly from morning until bedtime. Take time for yourself in the evening to wind down. You can read a book, write, meditate, or listen to some music. Take some time for yourself!</span></span></div></li>
</ul><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: 14.666666666666666px; 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;">Exercise in the morning. </span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; 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;">Morning exercise doesn’t always mean an intense workout before 9:00 a.m. It can mean that, but an important part of an early riser’s routine is simply getting moving! Morning exercise has also been shown to improve the quality of a person’s sleep. This means morning exercise will help you go to bed earlier in the evening. That’s a win-win. </span></span></div><ul style="margin-bottom: 0pt; margin-top: 0pt;"><li dir="ltr" style="background-color: transparent; font-size: 14.666666666666666px; 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="color: #444444; font-family: "verdana" , sans-serif;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Go for a walk. </span><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">A morning walk can be an extremely revitalizing way to start your day! It boosts your energy, revs up your metabolism, and helps you find mental clarity. </span></span></div></li>
<li dir="ltr" style="background-color: transparent; font-size: 14.666666666666666px; 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="color: #444444; font-family: "verdana" , sans-serif;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Practice yoga</span><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. We aren’t all yogis, but we all can reap the benefits of standard yoga poses and stretching. Stretching in the morning will set you up for a successful day because it wakes up all the muscles in your body. Just 10 minutes of stretching in the morning can improve your whole day. </span></span></div></li>
</ul><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: 14.666666666666666px; 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;">Always eat a nutrient dense breakfast.</span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; 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;">Breakfast is vital to the productivity of one’s day. Breakfast means to “break fast.” Early risers eat a nutrient dense breakfast in the morning to give their body and their mind the energy it needs to handle the day ahead! Some options for a healthy breakfast include:</span></span></div><ul style="margin-bottom: 0pt; margin-top: 0pt;"><li dir="ltr" style="background-color: transparent; font-size: 14.666666666666666px; 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="color: #444444; font-family: "verdana" , sans-serif;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Oatmeal </span><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">- Add chia seeds, coconut oil, berries, cinnamon, or other toppings to elevate the nutrient value.</span></span></div></li>
<li dir="ltr" style="background-color: transparent; font-size: 14.666666666666666px; 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="color: #444444; font-family: "verdana" , sans-serif;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Omelet </span><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">- Add vegetables to any omelet to create a delicious and nutritious breakfast for your day.</span></span></div></li>
</ul><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
</span> <br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">For extra support on your journey toward health and wellness, feel free to </span><a href="http://www.afitnurse.com/" style="text-decoration: none;"><span style="background-color: transparent; font-size: 14.666666666666666px; 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: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">! I’d love to motivate and inspire you on your fitness journey. :)</span></span></div>

early riser, exercise and fitness, general health, health and fitness, healthy, healthy choices, healthy morning, morning workouts

3 Habits of Early Risers

Early risers have more productive mornings than night owls and are often happier, healthier individuals. If you want to become an early ris...

Posted by Alyssa Schomaker / Sunday, November 29, 2015 / No comments / #girlboss , Alyssa schomaker , beach body , Business , creative entrepreneur , gift ideas , girl boss , girlboss , holiday ideas , holidays , lady entrepreneurs , Tips , Tips by Alyssa Schomaker

Gift Ideas for #GirlBosses

Posted by Alyssa Schomaker / Friday, November 27, 2015 / No comments / daily workouts , exercise , exercise and fitness , exercising at home , home workouts , Yoga , yoga mat

5 Unique Benefits of Yoga

Posted by Alyssa Schomaker / Wednesday, November 25, 2015 / No comments / general health , get healthy , healthier life , healthy breathing , healthy lifestyle , healthy living , living healthy , mental health

Do You Have Healthy Breathing Habits?

Posted by Alyssa Schomaker / Tuesday, November 24, 2015 / No comments / 21 Day Fix , Autumn calabrese , hammer and chisel launch , home workout , Portion Control , Results , Sagi Kalev , the masters hammer and chisel , the masters hammer and chisel results , tone , Weight loss , workout

The Masters Hammer and Chisel Fitness Program

Posted by Alyssa Schomaker / Thursday, November 19, 2015 / No comments / evening workout , exercise , exercise accessories , exercise and fitness , fitness , gym essentials , working out at night , workout

How to Make Working Out at Night Easier

Posted by Alyssa Schomaker / Wednesday, November 18, 2015 / No comments / clean eating , clean eating snack ideas , eating healthy , food , food swap , healthy eating , tips to eat clean

Healthy Food Swaps for Unhealthy Snacks

Posted by Alyssa Schomaker / Friday, November 13, 2015 / No comments / breakfast , breakfast benefits , clean eating breakfast , eating breakfast , healthy breakfast , Weight loss , weight management

4 Reasons Why Eating Breakfast is Important

Posted by Alyssa Schomaker / Wednesday, November 11, 2015 / No comments / exercise and fitness , Fitness motivation , health , health and fitness , health matters , healthy family , healthy lifestyle , mental health , strength

Your Health Matters

Posted by Alyssa Schomaker / Saturday, November 7, 2015 / No comments / early riser , exercise and fitness , general health , health and fitness , healthy , healthy choices , healthy morning , morning workouts

3 Habits of Early Risers

Morning Meltdown 100 test Group

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