A Fit Nurse: August 2015

Posted by Alyssa Schomaker / Monday, August 31, 2015 / No comments / Alyssa schomaker , beachbody , fitness , Fitness motivation , goals , health , Motivation , motivational tips , periscope , self motivation , top 5 tips for fitness motivation , workout

Top 5 Tips To Motivate You to Get Your Workout In

<div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOY5dTUNA1zHG1hjE-jWOX9pfoaIKTPeUFAk-NzRd5IbQjsjKiLInhIes036A1-vMqgpZv4sJycEW3Niu2QQ7iSIgP44W8aEYe-hc-jSB9gcEyxuhCGZKylc68Kq21bWQESMhgpNyQOclG/s640/blogger-image-732867438.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a><div class="separator" style="clear: both;"><br></div><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOY5dTUNA1zHG1hjE-jWOX9pfoaIKTPeUFAk-NzRd5IbQjsjKiLInhIes036A1-vMqgpZv4sJycEW3Niu2QQ7iSIgP44W8aEYe-hc-jSB9gcEyxuhCGZKylc68Kq21bWQESMhgpNyQOclG/s640/blogger-image-732867438.jpg"></div><br></div>
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Do you need yourself to go and
workout?<o:p></o:p></div>
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Here are 5 ways that I am doing
right now to get myself motivated, to stay dedicated to the goals that I set
for myself.</div>
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First thing I
did was--I went and I got some motivational tank on! I got one that says FOCUS ON
THE GOOD STUFF and got some pink shorts! Anything motivating – whether it’s
buying CUTE workout clothes or something that you feel really good in!! make
sure it motivates you to put them on and makes you feel good about you!!</div><div class="MsoNormal" style="text-align: justify;"><br></div><div class="MsoNormal" style="text-align: justify;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEizNeEBQeaR-G2wEOQ5fg9YTvaYLkcvwXEUM3RvIu4ldJq_E00YD6wP5pvL2EqJO4hn_JeewWqJTtiHn7mRfbyV4l-ZtEMqB_01HyeWz4aPt5jU2_4L8GWoeP8lNsVKI7X0SEoXkambh4Wb/s640/blogger-image--1146304299.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEizNeEBQeaR-G2wEOQ5fg9YTvaYLkcvwXEUM3RvIu4ldJq_E00YD6wP5pvL2EqJO4hn_JeewWqJTtiHn7mRfbyV4l-ZtEMqB_01HyeWz4aPt5jU2_4L8GWoeP8lNsVKI7X0SEoXkambh4Wb/s640/blogger-image--1146304299.jpg"></a></div><br></div>
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My second tip
is to FIND A WORKOUT THAT YOU ENJOY DOING! For me I like HIIT workouts and
I really love to weight train! Maybe for you, you like to do yoga or go on bike ride –
whatever it is that you enjoy doing – make sure it should be something to get
you going and designed to reach your goals!</div>
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My third tip is
to find a pre-workout energizer that you like! I started drinking one of these
energizers, it’s one of those pre-workout that’s all natural but when  I drink it I get so much energy and it’s
almost full proof that I need to work out afterwards! There are a lot of brands
out there on the market make sure it has clean ingredients. I like energizer by Beachbodies performance line. For some a cup of
coffee is a great pre-workout to use as well.</div><div class="MsoNormal" style="text-align: justify;"><br></div><div class="MsoNormal" style="text-align: justify;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRJNn1LWm8YBFPb_WhYpvcj89llVtIRzNFa1iHFO5mk34S65Lq3KryUKXlrDxKdu6RdQYz450UofIcHCDTQvM2EcVbOzRcBzBRnO1U9vXnDbBeEHX3o_7ujsNILg-jW-Ca6MQIW2SrdZGC/s640/blogger-image--2022308318.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRJNn1LWm8YBFPb_WhYpvcj89llVtIRzNFa1iHFO5mk34S65Lq3KryUKXlrDxKdu6RdQYz450UofIcHCDTQvM2EcVbOzRcBzBRnO1U9vXnDbBeEHX3o_7ujsNILg-jW-Ca6MQIW2SrdZGC/s640/blogger-image--2022308318.jpg"></a></div><br></div>
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My fourth tip
is to VISUALIZE your GOALS. I really think that the key to your success if
visualization. I want you to visualize what you are going to feel like. What
are you going to look like, what are the things that you’re going to enjoy
differently when you reach your goals? </div>
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By going through this process, to really
understand that it is a journey and that there are things that you really need
to be celebrating all along the journey and not really set up yourself for
failure by setting goals that are not achievable. </div>
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So, really think about what
this is going to look like for your future. What kind of goals you want to
achieve and then break those downs into weekly goals that can make it
manageable and you can really celebrate your success and victory along the way.</div>
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My last tip for
you is FIGURE OUT what that WHY is. Why do you want to make this kind of
changes in your life? Because that’s going to create self-motivation, and
there’s nothing like a self-motivator. You can have coaches, you can have
people helping you out along your journey and keep you motivated but you really
have to have that internal jive. Have that controlling why in your life that
will keep you centered and pick you back up on days when you fall off.  Not every day is going to be perfect, you are
going to miss days in your training. You are going to eat less nutritious food
and it is really up to you to determine that that does not define who you are
or your end results.</div>
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Those are my five tips for you
guys and I look forward for any questions that you have! For more, you can also follow me on #Periscope @alyssaschomaker and learn more! Cheers to a healthy life full of laughter and prosperity! </div>

Alyssa schomaker, beachbody, fitness, Fitness motivation, goals, health, Motivation, motivational tips, periscope, self motivation, top 5 tips for fitness motivation, workout

Top 5 Tips To Motivate You to Get Your Workout In

Do you need yourself to go and workout? Here are 5 ways that I am doing right now to get myself motivated, to stay dedicated to the ...

Sunshine in my soul: Faith and Fitness challenge

<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">I have had this idea on my mind for awhile now.</span><br />
<div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br />
</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"></span><br />
<div class="separator" style="clear: both;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUaJRSHiz85-cJoGjwEcrMyap_7LR3SSi9byrnrkJ9uG9If81-DxBGnA_0moYKFPU-GlJyumU80leAS8ak5-S4ykoSqROFzX4k79svNzdG1v6SHdesLF0mAGdspHJCCgkcxLs288og127e/s640/blogger-image--1570308156.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Sunshine in my soul: Faith and Fitness challenge" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUaJRSHiz85-cJoGjwEcrMyap_7LR3SSi9byrnrkJ9uG9If81-DxBGnA_0moYKFPU-GlJyumU80leAS8ak5-S4ykoSqROFzX4k79svNzdG1v6SHdesLF0mAGdspHJCCgkcxLs288og127e/s640/blogger-image--1570308156.jpg" title="Sunshine in my soul: Faith and Fitness challenge" /></a></span></div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br />
<br />
It is not for everyone.<br />
<br />
It is a little frightening as I certainly am no expert and definitely have had my fair share of Sins in my time.<br />
<br />
See--- having a strong faith is something I didn't have for a long time in my life.<br />
<br />
I mean I believed.<br />
<br />
But, I never had truly surrendered.<br />
<br />
It wasn't until I hit rock bottom and invited the lord into all areas of my life that I realized that the lords path for me is much more beautiful then I could have ever imagined.<br />
<br />
I realize that it is the start that holds people back from ever beginning.<br />
<br />
We rely on our own strengths to see us through..to get things done, to avoid temptations, etc... but what I have learned, and what I feel has been a HUGE component of my success in business and in my relationship has been learning that I NEED to rely on God to guide me and provide me strength to overcome any obstacle that may come my way.<br />
<br />
I am learning to let go and let God.<br />
<br />
I know my mess is part of my message and by sharing my obstacles and how I am overcoming them can be a vehicle for change in others.<br />
<br />
And this is the idea behind my SUNSHINE in your SOUL faith + fitness<br />
Group.</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br />
</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"></span><br />
<div class="separator" style="clear: both;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSmQFgZzyPZzcWCB94fZsTsIY6IyYh6sh3TsbL7tSmlyqZXpiolO7dPfWNLJfQYtA1CFNhf2-7gP_PdIzGxHSCdVy9AJAgmHyAeN1PHZPZ0dkKPysFZCcq81FMLxJd8j09A8OXl_8-ncJK/s640/blogger-image-1957489456.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSmQFgZzyPZzcWCB94fZsTsIY6IyYh6sh3TsbL7tSmlyqZXpiolO7dPfWNLJfQYtA1CFNhf2-7gP_PdIzGxHSCdVy9AJAgmHyAeN1PHZPZ0dkKPysFZCcq81FMLxJd8j09A8OXl_8-ncJK/s640/blogger-image-1957489456.jpg" /></a></span></div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br />
<br />
Evoking change from the inside-out.<br />
<br />
I want to keep this group to 20 ladies.<br />
<br />
20 ladies that are committed to change and surrendering the things in their life that hold them back from becoming their best self.<br />
<br />
Are you ready to shine?<br />
<br />
Can you commit to 21 days of surrending your excuses and lighting that sunshine into your soul that starts this journey with us together?<br />
<br />
Faith. Fitness. Fun. Friends.<br />
<br />
email me at Afitnurse@gmail<wbr></wbr><span class="word_break" style="display: inline-block;"></span>.com *sunshine in your soul* to be considered.🌞</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br />
</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Our group will start Tuesday after Labor Day!</span></div>

Believe, Change, Faith, fitness, friends, God, Shine, Success, Sunshine in my soul

Sunshine in my soul: Faith and Fitness challenge

I have had this idea on my mind for awhile now. It is not for everyone. It is a little frightening as I certainly am no expert and de...

Posted by Alyssa Schomaker / Friday, August 28, 2015 / No comments / clean eating , clean eating snacks , healthy choices , healthy eating , healthy foods , healthy snacks , Protein , protein snacks

5 Protein Snacks that Pack a Punch

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtoPBH-K0rZw3rFvzsKeKkllnKBHNfrn8TfBNdaYHjG9GrIHLXpUMMOmrH7dlmmNZj3GMkQPUnbnfagL-Tcr296up0llqQT1Yc3JJ5M3nmI1yVEZvHgp7cpDN-iHC61GFT-g6tSjh29pfG/s1600/dessert-447165_1280.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Sunshine in my soul: Faith and Fitness challenge" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtoPBH-K0rZw3rFvzsKeKkllnKBHNfrn8TfBNdaYHjG9GrIHLXpUMMOmrH7dlmmNZj3GMkQPUnbnfagL-Tcr296up0llqQT1Yc3JJ5M3nmI1yVEZvHgp7cpDN-iHC61GFT-g6tSjh29pfG/s1600/dessert-447165_1280.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;">Snacks are necessary to keep your metabolism at its peak throughout the day. The type of snacks consumed makes a difference in reaching your health goals. You don’t want to consume snacks that are light and calorie dense. Rather, you want to consume snacks that are full of nutrients and protein. Protein snacks will help you feel satiated, so you will not feel hungry as often. Here are five protein snacks that will help curb your appetite and keep you feeling full longer!</span></span></div>
<b id="docs-internal-guid-9a51c782-424b-043c-f780-8c4ebbe19b43" style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
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<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;">Yogurt</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;">Greek yogurt is one of the best protein snacks! It has an important serving of dairy, is a natural probiotic, and has an average of 17 grams of protein per serving! When selecting your Greek yogurt, check the label to make sure you are purchasing a brand that does not have a lot of additives, like sugars or fake flavorings. It is best to choose a plain, lowfat, Greek yogurt and add toppings. To sweeten it up, add a little raw honey, and garnish the yogurt with berries. </span></span></div>
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<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;">Edamame</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;">Edamame is a satisfying and delicious mid-day snack to ease your afternoon cravings! You can purchase edamame dry roasted, or you can prepare your own! Edamame is great plain or lightly salted for an on-the-go snack, but you can play it up with many different flavor combinations. Try spicy toasted sesame and garlic, citrus and salt, cilantro and lime, or any variety of seasoning that you would enjoy!</span></span></div>
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<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;">Jerky</span></span></div>
<b style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
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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;">Jerky is one of the easiest on-the-go protein snacks! When purchasing, read the label and make sure it is not Jerky with an overload of sodium and preservatives. These make the protein snack less healthy in the long run. You could make homemade jerky with all of the protein and none of the preservatives! Preparing jerky ensures the quality of the meat you are consuming.</span></span></div>
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<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;">Peanut Butter</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;">All natural peanut butter is a great source of protein and healthy fats. Eat it with celery or carrots for a satisfying crunch, or eat just a couple plain tablespoonfuls if you are craving a snack! It will help you feel full and satisfied until your next meal.</span></span></div>
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<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;">Eggs</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;">Eggs are a great protein snack. Hard-boiled eggs are so easy to pack as a snack, and will satisfy any amount of hunger. Enjoy a hard-boiled egg with a little salt and pepper to add more flavor for your on-the-go snack.</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 are about to embark on your journey to a healthier lifestyle, </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’d love to support you on your journey to health and wellness. :)</span></span>

clean eating, clean eating snacks, healthy choices, healthy eating, healthy foods, healthy snacks, Protein, protein snacks

5 Protein Snacks that Pack a Punch

Snacks are necessary to keep your metabolism at its peak throughout the day. The type of snacks consumed makes a difference in reaching y...

Posted by Alyssa Schomaker / Tuesday, August 25, 2015 / No comments / clear skin , daily workouts , exercise , exercise and fitness , healthy skin , pre and post workout , skin care , workout , workout tips

Healthy Skin at the Gym

<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1NuqScoeogowosIafma1Datdu7rTYnqfhw05qE9LNDq00kTuSYaHmaeeM0Rl1SDa96HzzSGrfVkM-fNVCOvLe7NpUsEQ-03J3s9qmmNp4GPueiuoxmN91e3DuiTyvgN6MwzZH4T-Wz1CD/s1600/exercise-841167_1280+%25281%2529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Healthy Skin at the Gym" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1NuqScoeogowosIafma1Datdu7rTYnqfhw05qE9LNDq00kTuSYaHmaeeM0Rl1SDa96HzzSGrfVkM-fNVCOvLe7NpUsEQ-03J3s9qmmNp4GPueiuoxmN91e3DuiTyvgN6MwzZH4T-Wz1CD/s1600/exercise-841167_1280+%25281%2529.jpg" title="Healthy Skin at the Gym" /></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;">Are you experiencing breakouts since you have started sweating it out at the gym? Lifestyle changes can affect your complexion! Pores that are opened by sweating are more prone to becoming clogged and inflamed. Don’t let your skin change the way you work out, simply modify the way you take care of your skin. Here are six helpful ways to keep healthy skin at the gym.</span></span></div><b id="docs-internal-guid-971467e0-4242-0291-2908-adb0e8cce90c" 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;">Wash Face</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;">It is important to wash your face prior to exercise. Washing your face will rid your skin of bacteria and dead cells that can clog pores while working out. When you exercise and sweat, your pores enlarge and are much more easily clogged if the surface of your skin is not fresh. Use a very mild cleanser before you work out or use facial cleansing wipes to keep your healthy skin. </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;">Clean Machines</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;">It might sound like a nuisance, but be sure to clean the machines before you exercise. You cannot trust that the person who used the machine before you wiped it clean. Others’ sweat that was left on the machine can wreak havoc on your healthy skin. If you accidentally touch your face after touching their sweat, you could be dealing with a breakout. Use the gym provided machine cleansers before and after each use, to ensure that you are using a clean machine. </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;">Don’t Touch Your Skin</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;">As stated above, touching your skin while it is sweating can be problematic. Bring a clean and soft sweat towel with you to the gym to avoid ski-to-skin contact and the clogging of your pores.</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;">Hydrate</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 are working out and not drinking enough water throughout the day, dehydration can lead to dry skin, followed by an excess creation of sebum. This can lead to clogged pores and acne on your once healthy skin. Make sure you are staying hydrated throughout your workout and 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;">Wash Your Face Again</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;">There is a point where over drying can occur from washing your face too often, and you want to avoid this. However, you do not want bacteria and toxins that you sweat out during a workout to pool on top of your pores! Wash it off immediately after exercising. Use a gentle cleanser, rinse with tepid water, and pat dry. If possible, let your skin air dry entirely. Air drying helps prevent irritation that can be caused by touching sensitive skin. Be sure to apply a non-comedogenic moisturizer once your skin has dried. Staying moisturized will help you have healthy skin!</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;">Body Acne</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 experience breakouts on your shoulders or back, the best approach to healthy skin is showering immediately after a workout. Use your normal body wash and clean your skin at the gym. It will take a little extra time, but it will be worth it to prevent skin irritation. </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 are beginning your journey to a healthy lifestyle, </span><a href="http://www.afitnurse.com/p/schedule-appointment-to-chat-with-me.html" 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 would love to help you on your health and wellness journey.</span></span>

clear skin, daily workouts, exercise, exercise and fitness, healthy skin, pre and post workout, skin care, workout, workout tips

Healthy Skin at the Gym

Are you experiencing breakouts since you have started sweating it out at the gym? Lifestyle changes can affect your complexion! Pores that ...

Posted by Alyssa Schomaker / Thursday, August 20, 2015 / No comments / clean dinners , clean eating , eating healthy , eating out , health , health and fitness , Restaurant

5 Healthy Tips to Eating Out

<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4zM0c24h90cyVYR5YVDc9nLl7DpU4I-SLruATgm7_1e2-5SQX81KPYsZGLTrBjpQqPgX6Or-vcph8sPgLwDhgRfRFsvCxMfAnnVa_6U_ivDdX4Fe6s73kygWpZ0rgROddzAG43o1EXtfI/s1600/5+tips+eating+at+restaurants.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="5 Healthy Tips to Eating Out" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4zM0c24h90cyVYR5YVDc9nLl7DpU4I-SLruATgm7_1e2-5SQX81KPYsZGLTrBjpQqPgX6Or-vcph8sPgLwDhgRfRFsvCxMfAnnVa_6U_ivDdX4Fe6s73kygWpZ0rgROddzAG43o1EXtfI/s1600/5+tips+eating+at+restaurants.jpg" title="5 Healthy Tips to Eating Out" /></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;">Eating out at restaurants while you are trying to lose weight or get in shape can be difficult. Entrees served in restaurants are loaded with hidden calories, preservatives, and sodium. One option to stay on track with your healthy lifestyle is to avoid restaurants altogether, but that is not a practical solution! There are always events to celebrate and eating out is a great way to spend time with your friends and colleagues, and enjoy a relaxing evening away from home. Here are five tips to help you make healthier choices while eating out! </span></span></div><b id="docs-internal-guid-66c6fa1f-4177-1f5b-76e6-11c7722e388d" 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;">Do Your Research</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;">Most restaurants have websites that feature their menu. Before going to a restaurant, take a look at the menu to see what the healthy options are. Look for lean meats, salads that have a lighter dressing, or other options that fit within your dietary guidelines. Looking at the menu before you visit will make it easier to make a healthy choices because you will have an idea of what to order before you go 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;">Snack</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 can, try to eat a small snack, like an apple, twenty minutes before you go to the restaurant. An apple is a good source of fiber and will help you feel satiated when you order at the restaurant. If you do not feel like you are starving, you will be less likely to gorge yourself on carbohydrates while eating out.</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;">Order First</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;">Another way to avoid temptation is to place your order before the others at the table. If you can state your selection first, you are far less likely to make an impulsive choice after hearing what others are ordering. It could even influence some others to make a healthier decision!</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;">Drink Water</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;">When you arrive at the restaurant, drink a full glass of water. It will help prevent overeating once the food arrives. When it comes to ordering a beverage for your meal, stick with your water. If you feel like having a different beverage, avoid sodas and juices. They contain a lot of unneeded calories and sugar.</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;">Bring Home Leftovers</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;">There is a lot of pressure to “finish your plate.” Do not feel like you have to keep eating after you are full! It is an unhealthy habit and will just make you feel overly stuffed. If the portions are large, only eat half of the entree and box the other half up! If you want, you can box up half of your meal right away. That way, you will not be tempted to keep eating after you are full. </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;">With these tips, eating out a restaurant can still be fun and enjoyable! You will feel proud that you stayed on track with your healthy habits. Plus, you will feel energized after your meal, rather than sluggish and overstuffed! If you’re interested in pursuing a healthier lifestyle, </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 fitness and health. </span></span></div>

clean dinners, clean eating, eating healthy, eating out, health, health and fitness, Restaurant

5 Healthy Tips to Eating Out

Eating out at restaurants while you are trying to lose weight or get in shape can be difficult. Entrees served in restaurants are loaded wi...

Posted by Alyssa Schomaker / Tuesday, August 18, 2015 / No comments / exercise , exercise and fitness , gym , success tips , workout , workout tips

Is it Time to Switch Up Your Workout Routine?

<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgO9f06-ccJA63IwPKngEMM-K8-WDhqcqp7oy97y83hzgVi7O6By84jeqKD55dzgsAEa1iW64WJEmCSeeSDOh_v2ezypSPhvluxFza1Ja5c_ZIvuMbZrjxxopE_nZZcrGwdgg-MJ3oznsoY/s1600/workout+routine.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="" border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgO9f06-ccJA63IwPKngEMM-K8-WDhqcqp7oy97y83hzgVi7O6By84jeqKD55dzgsAEa1iW64WJEmCSeeSDOh_v2ezypSPhvluxFza1Ja5c_ZIvuMbZrjxxopE_nZZcrGwdgg-MJ3oznsoY/s640/workout+routine.jpg" title="exercise weights" width="640" /></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;">Are you wondering if you should be changing your workout routine? Maybe you are struggling with motivation at the gym or not seeing the results that you expected. Here a six reasons that you may want to consider changing up your workout routine:</span></span></div>
<b id="docs-internal-guid-e0b2240d-2853-1f0d-0afc-63dc8a138dd2" style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b>
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<span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b><span style="color: #444444; font-family: Verdana, sans-serif;">Boredom</span></b></span></div>
<b style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b>
<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’re so bored at the gym that you do not feel like doing anything, it is time to modify your workout routine. You have to be dedicated to the workout, though! If you are the type of person that wants to switch it up after only 1-week, it would be in your best interest to try to motivate yourself to stick with your routine for at least a month. This will help you get the results you desire. </span></span></div>
<b style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b>
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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;">If you have been doing the same routine for months and it is just not motivating or energizing you anymore, it is time to switch up the routine! Try changing your form of cardio or switching one of your strengthening moves to a different exercise that works the same muscles. </span></span></div>
<b style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b>
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<span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b><span style="color: #444444; font-family: Verdana, sans-serif;">Not Seeing Results</span></b></span></div>
<b style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b>
<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 consistently and not seeing immediate results can be discouraging. Make sure you have realistic expectations for yourself and physical fitness. You cannot walk into a gym and leave the gym the same day with a different body. Be patient with yourself and notice the small changes! </span></span></div>
<b style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b>
<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 have been following a consistent workout plan, and you still are not seeing the appropriate results, make sure you are using proper form, and consider consulting with a trainer. If that workout just isn’t working for you, definitely consider trying a different position and implementing it into your workout routine.</span></span></div>
<b style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b>
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<span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b><span style="color: #444444; font-family: Verdana, sans-serif;">Injury</span></b></span></div>
<b style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b>
<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 are injured, it is necessary to modify your workout routine. Do not just stop exercising! Let your body heal, but do it in a healthy active way, so the rest of your body does not suffer due to an isolated injury. Modify your workout routine until you are back to full physical health.</span></span></div>
<b style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b>
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<span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b><span style="color: #444444; font-family: Verdana, sans-serif;">Schedule</span></b></span></div>
<b style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b>
<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;">Maybe you have had a schedule change in your life, and your workout routine has to be modified to fit. That’s okay, just make sure you are getting in all the important aspects of your workout and that you are still noticing results over time. </span></span></div>
<b style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b>
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<span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b><span style="color: #444444; font-family: Verdana, sans-serif;">Not Challenging</span></b></span></div>
<b style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b>
<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 is a big one! If you find your workout is too easy and that you can do it without thinking about it, you should definitely switch up your routine! A workout should be a challenge, it is the only way to see results. If you are not pushing yourself to a new level, reevaluate your workout routine and learn new ways to challenge yourself! It may mean increasing your distance on the treadmill, increasing resistance on the elliptical, or reaching a new level of weight during strength training. Just find what works for you!</span></span></div>
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<span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b><span style="color: #444444; font-family: Verdana, sans-serif;">Tired</span></b></span></div>
<b style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b>
<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 are no longer feeling energized by your workout routine, you may be pushing yourself too much. A good workout should leave you feeling refreshed, not lethargic or exhausted. You may need to take a few rest days and modify your workout routine to something less strenuous. The time spent recovering is just as important as the time spent in the gym.</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 are looking for someone to guide you on your fitness journey </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 would love to help you live a healthier lifestyle and help you become the best version of yourself!</span></span>

exercise, exercise and fitness, gym, success tips, workout, workout tips

Is it Time to Switch Up Your Workout Routine?

Are you wondering if you should be changing your workout routine? Maybe you are struggling with motivation at the gym or not seeing the r...

Posted by Alyssa Schomaker / Saturday, August 15, 2015 / No comments / breakfast , breakfast benefits , clean eating , clean eating breakfast , easy meals , eating healthy , healthy breakfast , recipe

Making the Perfect Overnight Oats

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8hV3nVJ5Htm6h95ZsW1W3HrJ1FtBuYCaHE5Ie_62vkgflM3c7jF8sF9Kdb4wSRozNKSP9p9Q_rEiobxVdi_qwVTi8wcQcG5v5ceyzN_gX6nVbFnyLiBTG3XnA_DAfcvJJsnQ-mRX8rxO6/s1600/overnight+oats.jpg" imageanchor="1"><span style="color: #444444; font-family: Verdana, sans-serif;"><img alt="bowl of oats" border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8hV3nVJ5Htm6h95ZsW1W3HrJ1FtBuYCaHE5Ie_62vkgflM3c7jF8sF9Kdb4wSRozNKSP9p9Q_rEiobxVdi_qwVTi8wcQcG5v5ceyzN_gX6nVbFnyLiBTG3XnA_DAfcvJJsnQ-mRX8rxO6/s640/overnight+oats.jpg" title="" width="640" /></span></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;">Making breakfast the night before is a convenient and effective way to make sure you start your day off well, get a metabolism boost, and feel energized throughout the day! One of the greatest options for breakfast is oatmeal. It is satiating, full of fiber, and can be well-rounded with the right concoction of fruits and seasonings. Overnight oats are easy to prepare, but here are some helpful tips to create the perfect consistency and flavor:</span></span></div>
<b id="docs-internal-guid-eb7e2129-284c-92a6-1cb6-00df7661b824" style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b>
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<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;">Make sure you have the right balance of oats and liquid.</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;">This is important because the right amount of liquid will affect the consistency of your oats in the morning. No one wants to eat dry, damp oats, but no one wants to eat watery goop either! The formula for creating the perfect batch of overnight oats is the ratio of 1:2. This means that for every 1 cup of oats, you want 2 cups of milk (or milk alternative). If you are preparing a ½ cup of oats, you will want 1 full cup of liquid. </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;">If you are adding Chia seeds in your overnight oats, and I recommend you do, you will want to add a little extra liquid to compensate for the chia seeds. Chia seeds absorb the liquid just like the oats will. Experiment a little bit with different amounts of liquid to find out what your favorite consistency is.</span></span></div>
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<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;">Remember that cold foods need a little extra flavor.</span></span></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-size: 14.666666666666666px; 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;">Hot foods need less seasoning than cold foods. The heat brings out quieter flavors in seasonings. When you are preparing overnight oats, keep this in mind! Add more cinnamon than you would add to hot oats. Add a dash of salt to intensify flavors, and if you want, add some raw honey for a natural sweetener.</span></span></div>
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<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;">Put in the extras later. </span></span></div>
<b 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;">Wait until the next morning to add your fruits and nuts. If you put your toppings in before you refrigerate, it can throw off the consistency of your oats and impact the flavor of the contents. Waiting until morning ensures that you have the best consistency of oats, the rich flavor and texture of your favorite toppings, and extra crunch in every bite!</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 are working toward a healthy lifestyle for you and your family, </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;"> and I can help you get on track with food, fitness, and a healthier approach to living! </span></span>

breakfast, breakfast benefits, clean eating, clean eating breakfast, easy meals, eating healthy, healthy breakfast, recipe

Making the Perfect Overnight Oats

Making breakfast the night before is a convenient and effective way to make sure you start your day off well, get a metabolism boost, a...

Posted by Alyssa Schomaker / Thursday, August 13, 2015 / No comments / clean lunch ideas , eating healthy , family , fitness , health , healthy choices , healthy family , kids , Kids Health , lunch , tips to eat clean

Packing Your Kids a Healthy Lunch

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6mFyk_3tRAScq6n_LMw5b7FHHXkzVyocWy0onWb7uratlRIde_8cxTgwA67q6g6RAys2D0x_Q-LIwq4ycprQhHLMLpuWJbtC2d8qEfy3y4h9_GpKP3aDmp4aYiiPDHLYdBYSKbVfEybUo/s1600/packing+healthy+lunches.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="424" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6mFyk_3tRAScq6n_LMw5b7FHHXkzVyocWy0onWb7uratlRIde_8cxTgwA67q6g6RAys2D0x_Q-LIwq4ycprQhHLMLpuWJbtC2d8qEfy3y4h9_GpKP3aDmp4aYiiPDHLYdBYSKbVfEybUo/s640/packing+healthy+lunches.jpg" width="640" /></a></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; 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: 14.6666666666667px; 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;">Whether you are packing your children’s lunches for a fun day at the beach, a play date with their friends, or school, adding healthy choices in their lunchbox is important! You want to make sure they are growing strong and healthy. A healthy lunch can be a challenge to prepare. Kids are susceptible to pressures from their peers and the media when it comes to food options. Overcoming these influences is difficult, but it can be done! Here’s how!</span></span></div>
<b id="docs-internal-guid-82357cdf-2834-5400-e80f-de63f1e061b6" style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b>
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<span style="background-color: transparent; font-size: 14.6666666666667px; 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;">Have a Conversation</span></span></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-size: 14.6666666666667px; 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 step in creating a healthy lunch is having a conversation with your children about healthy food! Help them understand what “healthy” means and how healthy choices will be good for their bodies and brains! Kids want to grow, and they want to be strong and smart. Tell them about the healthy aspects of certain vegetables, fruits, nuts, and proteins. The more they know, the more they will be interested in the food they consume. </span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; 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;">Decide what kinds of foods you would reasonably be able to pack in a healthy lunch. Make a list. With the list of foods that you have created, ask your children to pick their favorites! Involving your children in the preparation will make them more excited about the process! Then, you can pack nutritious lunch options based on their healthy preferences.</span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; 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;">Know the Basics</span></span></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">It is important that your children eat well-rounded meals. What constitutes a healthy lunch? There are many ways to get proper nutrition, but the basics come down to protein, vegetables, whole grains, and dairy. Putting the basics into each healthy lunch will give your children a nutrient dense diet, helping them grow strong!</span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; 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;">Now that you have a general idea of what to pack, it’s time to pack it right! A healthy lunch is only healthy if it is properly stored and maintained. To create a portable lunch, you’ll need ice packs, a lunch box, a stainless steel thermos, and air-tight microwave safe containers.  To involve your children even more in this process bring, them along when you go shopping for these essentials. Let them pick the color thermos they like, the shape of the ice packs, and the design of the lunch box! Just make sure the lunch box is well-insulated and roomy enough to store the containers and the thermos.</span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; 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;">Fun Food Ideas</span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; 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;">To keep things interesting for your kids, here are some fun food ideas for healthy lunches. </span></span><span style="color: #444444; font-family: Verdana, sans-serif; font-size: 14.6666666666667px; line-height: 1.38; white-space: pre-wrap;">Kids tend to love finger food! Try making your own healthy version of pre-packaged lunch snacks. Pack whole grain crackers, fresh deli meats, and slices of your child’s favorite cheese. Then, they get to put all the food together as if it is their own creation!</span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; 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 great finger food option is a pinwheel wrap. Take your whole grain wrap and put in the ingredients that your kids desire. Tightly wrap and then place toothpicks through the wrap about an inch apart. Cut between the toothpicks and you will have bite-sized pieces that have all the colors of the ingredients! It is a pretty finger food that your kids will love, too.</span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; 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;">You can also try using long kebab sticks for a variety of lunch options. You can make fruit kebabs, meat and cheese kebabs, or vegetable kebabs. It is a simple way to add variety to your kids’ healthy lunch.</span></span></div>
<span style="color: #444444; font-family: Verdana, sans-serif;"><br /><span style="font-size: 14.6666666666667px; vertical-align: baseline; white-space: pre-wrap;">With these ideas in mind, planning and packing a healthy lunch for your kids is easy and fun. You may even want to pack your own healthy lunch! If you are looking to pursue a healthier lifestyle and improve the lives of your family, please </span><a href="http://www.afitnurse.com/" style="text-decoration: none;"><span style="font-size: 14.6666666666667px; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">contact me</span></a><span style="font-size: 14.6666666666667px; vertical-align: baseline; white-space: pre-wrap;">! I can help you get on track with food, fitness, and a healthier approach to living!</span></span>

clean lunch ideas, eating healthy, family, fitness, health, healthy choices, healthy family, kids, Kids Health, lunch, tips to eat clean

Packing Your Kids a Healthy Lunch

Whether you are packing your children’s lunches for a fun day at the beach, a play date with their friends, or school, adding healthy c...

Posted by Alyssa Schomaker / Sunday, August 9, 2015 / No comments / diet , exercise , exercise and fitness , fitness , fitness journey , general health , health , health and fitness , muscle , nutrition , workout

How to Prevent and Treat Muscle Cramps

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4pWZd8wjVg53UnVrk1We55U0vQJM4_wziBgy3hcBJ_1bJVAqRouV5956Fyrz-ra27SsPu9a-vsFbb5eUONWWxCOiWGkI9LevJrUTWgUB-qPtOYN53vZSDEfsfKe2fiNhe3UWHcVdVKiyA/s1600/runner-690265_1280.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4pWZd8wjVg53UnVrk1We55U0vQJM4_wziBgy3hcBJ_1bJVAqRouV5956Fyrz-ra27SsPu9a-vsFbb5eUONWWxCOiWGkI9LevJrUTWgUB-qPtOYN53vZSDEfsfKe2fiNhe3UWHcVdVKiyA/s400/runner-690265_1280.jpg" width="400" /></a></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; 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: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">We have all been there, dealing with pinching tension in our muscle that we just cannot seem to get rid of. It’s annoying and often painful! If you have felt this before, you probably have experienced a muscle cramp. Muscle cramps are extremely common. If you are starting to exercise or if you are changing your diet, they are even more likely. It is important to understand the causes of muscle cramps and how to treat and prevent them!</span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">What causes muscle cramps?</span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Muscle cramps can be the result of dehydration. If you are working out more and sweating more, but are not consuming enough water, your muscle cramps could be caused by dehydration. Especially in this August heat, working out outside can be way more dehydrating! </span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Muscle cramps can also be caused by an overall lack of important nutrients! Diets that are deficient in potassium, magnesium, or calcium can be a cause of muscle cramps throughout your body. If you experience muscle aches frequently, try to consume more natural foods with these nutrients.</span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">We all know that muscle cramps can be caused by overuse. If you’ve just started working out again, you may be overworking your muscles! Take a rest day and let your body relax and be sure to eat enough protein so that your muscles can recover!</span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">How can I avoid muscle cramps?</span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Muscle cramps are bound to happen. If you stay hydrated and eat a healthy diet you will be less likely to get muscle cramps. Water and important nutrients help your body work the way it is supposed too. Water keeps your muscles contracting smoothly and avoids muscle irritation. Make sure you are drinking water intermittently throughout your workout and staying hydrated throughout the day. </span></span><span style="color: #444444; font-family: Verdana, sans-serif; font-size: 14.6666666666667px; line-height: 1.38; white-space: pre-wrap;">It is also important to stretch. Stretching before and after activity helps warm up and de-stress your muscles, so they will feel less fatigued. </span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">How to treat the occasional muscle cramp?</span></span></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">If you do get a muscle cramp, which will likely happen at some point, the first step to take is stretching out the muscle. Doing this will help the muscle contract and work the cramp out. </span></span><span style="color: #444444; font-family: Verdana, sans-serif; font-size: 14.6666666666667px; line-height: 1.38; white-space: pre-wrap;">Next, drink a glass of water. This will help rehydrate your body and prevent a future cramp. If your muscle cramp feels severe, you can also take a warm bath. It will help to relax your muscles and relieve the stress and tension.</span></div>
<b 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="color: #444444; font-family: Verdana, sans-serif;"><span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">If you’re getting back into fitness and turning to a healthier lifestyle, I’d love to help you with your journey! Please feel free to </span><a href="http://www.afitnurse.com/p/schedule-appointment-to-chat-with-me.html" style="text-decoration: none;"><span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">contact me</span></a><span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">! I can help you get on track with food, fitness, and a healthier approach to living. </span></span></div>
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diet, exercise, exercise and fitness, fitness, fitness journey, general health, health, health and fitness, muscle, nutrition, workout

How to Prevent and Treat Muscle Cramps

We have all been there, dealing with pinching tension in our muscle that we just cannot seem to get rid of. It’s annoying and often pai...

Posted by Alyssa Schomaker / Friday, August 7, 2015 / No comments / exercise , exercise and fitness , exercises for improving mood , health and fitness , mood lifting , outdoor exercise , summer exercise , walking

5 Benefits of Walking

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFI0Lva_LKLMPpgRkRdAJNbiprU48TjTxys7CsJ0Eetb__CVcKAq088yFYF4i_9he0MAHgoeihq7TRecbQIDtcnU0nQskr9qZPyty0d8WZt8PJ0mQIlLZC8VyoScUri8By8qAPC8ewjuON/s1600/walking+.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="person walking" border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFI0Lva_LKLMPpgRkRdAJNbiprU48TjTxys7CsJ0Eetb__CVcKAq088yFYF4i_9he0MAHgoeihq7TRecbQIDtcnU0nQskr9qZPyty0d8WZt8PJ0mQIlLZC8VyoScUri8By8qAPC8ewjuON/s400/walking+.jpg" title="" width="400" /></a></div>
<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-family: Verdana, sans-serif;">It is easy to become overwhelmed by the variety of exercises that are constantly popping up in the workout world. If you’re totally new to exercising, finding something that works for you can feel a bit intimidating! If you’re just getting started, start slow, start with the basics, and recognize the benefits of walking. Walking is very beneficial, and I think these benefits might just inspire you to walk to work or take a walking lunch break! </span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-family: Verdana, sans-serif;">Here are 5 Great Benefits of Walking:</span></span></div>
<b id="docs-internal-guid-3bcb07e4-04e2-af72-6605-124fbb9403e7" style="font-weight: normal;"><span style="color: #666666; font-family: Verdana, sans-serif;"><br /></span></b>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b><span style="color: #666666; font-family: Verdana, sans-serif;">1) Improved Circulation</span></b></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-family: Verdana, sans-serif;">One of the benefits of walking is improved circulation. Walking, especially walking quickly, increases your heart rate and lowers your blood pressure. The result is improved circulation throughout your whole body. </span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b><span style="color: #666666; font-family: Verdana, sans-serif;">2) Weight management</span></b></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-family: Verdana, sans-serif;">Another benefit of walking is weight management. A brisk 30-minute walk burns 200 calories, which can translate into weight loss if you are also incorporating dietary portion control. Walking won’t make you look like a bodybuilder, but it will make you look leaner and will help you stand taller!</span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b><span style="color: #666666; font-family: Verdana, sans-serif;">3) Avoid Atrophy</span></b></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-family: Verdana, sans-serif;">Sitting all day at work can cause problems for your glutes. Atrophy is when your muscle cells degenerate, and it happens because of lack of use! When you walk, make a conscious effort to engage your glutes for the entirety of your walk. You will notice a difference in the shape of your butt, but you will also be improving muscles that have been wasting away in your office chair.</span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b><span style="color: #666666; font-family: Verdana, sans-serif;">4) Improve Your Mood</span></b></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-family: Verdana, sans-serif;"><br /></span></span>
<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-family: Verdana, sans-serif;">Like running, walking releases endorphins, which translate into a happier you! Walking can also give you time to decompress after a long day and help you organize your thoughts and lower your cortisol, which your body releases in response to stress. Once you start walking routinely, you’ll notice you feel healthier emotionally, not just physically!</span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b><span style="color: #666666; font-family: Verdana, sans-serif;">5) Cognitive Memory</span></b></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-family: Verdana, sans-serif;">Walking has been shown to improve the memory of people beyond the age of 50. The increased blood circulation increases oxygen flow to the brain, which improves its overall performance. This memory-boosting power is another one of the great benefits of walking.</span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-family: Verdana, sans-serif;">Now that you know a few of the benefits of walking consider how to incorporate more walking into your daily life! You can take your dog on long walks, walk to the corner store rather than driving to the supermarket, take a walking lunch break. If possible, walk to and from work! There are even groups of people that do “mall walking.” You can get in a brisk walk around the mall while doing some window shopping (or some actual shopping)!</span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666; font-family: Verdana, sans-serif;">There are so many ways to incorporate more activity into your daily life. Knowing the benefits of walking, you’ll have even more motivation to take those extra steps!</span></span></div>

exercise, exercise and fitness, exercises for improving mood, health and fitness, mood lifting, outdoor exercise, summer exercise, walking

5 Benefits of Walking

It is easy to become overwhelmed by the variety of exercises that are constantly popping up in the workout world. If you’re t...

Posted by Alyssa Schomaker / Monday, August 31, 2015 / No comments / Alyssa schomaker , beachbody , fitness , Fitness motivation , goals , health , Motivation , motivational tips , periscope , self motivation , top 5 tips for fitness motivation , workout

Top 5 Tips To Motivate You to Get Your Workout In

Sunshine in my soul: Faith and Fitness challenge

Posted by Alyssa Schomaker / Friday, August 28, 2015 / No comments / clean eating , clean eating snacks , healthy choices , healthy eating , healthy foods , healthy snacks , Protein , protein snacks

5 Protein Snacks that Pack a Punch

Posted by Alyssa Schomaker / Tuesday, August 25, 2015 / No comments / clear skin , daily workouts , exercise , exercise and fitness , healthy skin , pre and post workout , skin care , workout , workout tips

Healthy Skin at the Gym

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5 Healthy Tips to Eating Out

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Is it Time to Switch Up Your Workout Routine?

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Making the Perfect Overnight Oats

Posted by Alyssa Schomaker / Thursday, August 13, 2015 / No comments / clean lunch ideas , eating healthy , family , fitness , health , healthy choices , healthy family , kids , Kids Health , lunch , tips to eat clean

Packing Your Kids a Healthy Lunch

Posted by Alyssa Schomaker / Sunday, August 9, 2015 / No comments / diet , exercise , exercise and fitness , fitness , fitness journey , general health , health , health and fitness , muscle , nutrition , workout

How to Prevent and Treat Muscle Cramps

Posted by Alyssa Schomaker / Friday, August 7, 2015 / No comments / exercise , exercise and fitness , exercises for improving mood , health and fitness , mood lifting , outdoor exercise , summer exercise , walking

5 Benefits of Walking

Morning Meltdown 100 test Group

THAT COACH LIFE

Beachbody is going International

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