A Fit Nurse

Posted by Alyssa Schomaker / Tuesday, January 13, 2015 / No comments / abs , Alyssa schomaker , booty toning , cardio , exercise , fitness , leg workout , swimsuit season , toning

Bum Toning Exercises To Lift and Tighten

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZKfBDM6K-LNllJtARXyv8_N1GTWDCzxEj7mMLCUOkjOAtrUeMIRlQrKcWlobRl_gdZDESGP3V0qI5skx-UcvUDhN7MZ7H90UMvNxdWadKQDaGYIVp9S_uiRY_P1x2zr6_R_wGyu8jsagw/s1600/bum_toning.png" imageanchor="1"><img alt="Woman practicing bum toning exercises. " border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZKfBDM6K-LNllJtARXyv8_N1GTWDCzxEj7mMLCUOkjOAtrUeMIRlQrKcWlobRl_gdZDESGP3V0qI5skx-UcvUDhN7MZ7H90UMvNxdWadKQDaGYIVp9S_uiRY_P1x2zr6_R_wGyu8jsagw/s1600/bum_toning.png" title="Bum toning " /></a></div>
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<span style="background-color: transparent; color: #666666; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">So, maybe it’s that time of year where you don’t put on the swimsuit as often and you don’t pay as much attention to bum toning exercises. But I say, it’s the perfect time get fit and get your booty ready for bikini season! Here are some great exercises to start doing NOW to look great when swimsuit season comes back around.</span></div>
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<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b>Hip Lifts</b></span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> - Lie on your back with your arms by your sides, knees tucked with feet on the floor. Lift hips up to the ceiling until flat, hold for 5 seconds squeezing the booty and hamstrings, then lower back down. For more intense bum toning exercises, keep knees together but extend one leg straight out in front of you while doing the same move.</span></span></div>
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<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b>Toe Touches</b></span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> - Lay down on your back with arms by your sides and knees tucked up. Lift both feet off the floor so there is a line straight up from your butt to your knee. Alternate tapping toes quietly on the floor for two minutes for great bum toning exercises. Put on ankle weights to add even more punch to this exercise.</span></span></div>
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<span style="color: #666666; font-family: Arial; font-size: 15px; line-height: 1; white-space: pre-wrap;"><b>Leg And Heel Raises</b> - Stand with feet shoulder-width apart and good posture. Engage the glutes, thighs, and core as you lift and bend your right leg off the ground as high as you can. Keep your right knee up and raise your left heel up and down 5 times. Repeat on opposite side. These bum toning exercises can be difficult, so if it’s too much right away, gently rest your hand on a chair or counter for balance.</span></div>
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<span style="color: #666666; font-family: Arial; font-size: 15px; line-height: 1; white-space: pre-wrap;"><b>Squat Extensions </b>-  These bum toning exercises are a modification of the good ol’ squat. Start standing with your feet shoulder-width apart. Squat down as far as you can with chest up and back straight. As you stand back up, kick one leg out in front of you, then slowly bring back to the floor as you stand straight up. Repeat on other side.</span></div>
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<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b>Reverse Leg Lifts </b></span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">- Lay down on your stomach on a bench or table, with legs hanging off from the hips down. Squeeze stomach, butt and back as you lift legs as high as you can, then lower slowly down. For a bum toning exercise that really burns, hold your legs at the top for 5 seconds before lowering back down. </span></span></div>
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<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b>Chair Marches </b></span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">- Stand with feet shoulder width apart, facing a bench or strong chair. Lift and bend right knee until it is hip height, then place foot on bench in front. Stand up on right leg on bench, squeeze glutes, then lower back down to both feet on the floor. Repeat on other leg.  </span></span></div>
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abs, Alyssa schomaker, booty toning, cardio, exercise, fitness, leg workout, swimsuit season, toning

Bum Toning Exercises To Lift and Tighten

So, maybe it’s that time of year where you don’t put on the swimsuit as often and you don’t pay as much attention to bum toning exercises...

Posted by Alyssa Schomaker / Friday, January 9, 2015 / No comments / abs , diet , fitness , habits , health , healthy habits , lifestyle , nutrition , Recipes , Tips , vegetables , veggies , winter , Winter foods

7 Winter Foods to Eat More of This Season

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgoj7kcn6TQfrl1V6IeGrK4AKaaCjReeuLjyS4fqjrab3OGQSDO8XlQy_AVwxxD2_lp2H6CarAkgEL9ULwlOCF1odv4zuMbNukTU5_dqSm1S28zlBl8JaxIPe4dDqJRFn8FYBcMm-kwnmr8/s1600/winter_foods.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Collage of winter foods including root veggies. " border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgoj7kcn6TQfrl1V6IeGrK4AKaaCjReeuLjyS4fqjrab3OGQSDO8XlQy_AVwxxD2_lp2H6CarAkgEL9ULwlOCF1odv4zuMbNukTU5_dqSm1S28zlBl8JaxIPe4dDqJRFn8FYBcMm-kwnmr8/s1600/winter_foods.png" title="Winter foods" /></a></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666;">The winter blues can often leave us hungry and thirsty for warm foods that will fill us up and make our bellies happy. But sometimes, this can turn into eating lots of fried, high carb and high sugar foods that offer temporary relief. It’s difficult to notice the unhealthy habits until the pounds start stacking up and energy starts to decrease. Well, I’ve made a list of winter foods I like to eat, that make me feel happy and full yet are still healthy so I can stay fit and active. Start incorporating them into your meal planning for a healthy, satisfied winter!</span></span></div>
<b id="docs-internal-guid-8ea59118-df12-e03a-17b1-f2f34e79adac" style="font-weight: normal;"><span style="color: #666666;"><br /></span></b>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666;">5 Winter Foods to Eat More of:</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666;"><b>Winter Squash -</b> At the top of my favorite winter foods list is winter squash, so delicious! There are a variety of squash in the winter family, including butternut, acorn, and spaghetti. Squash are full of vitamins, particularly A and C, but are low in calories so you can enjoy the goodness guilt-free! I love cooking squash and eating it warm with a few spices, or adding a fresh basil pesto to spaghetti squash for a healthy version of pasta. SO good!!!</span></span></div>
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<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b>Root Vegetables - </b></span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Another group of winter foods that I can’t get enough of is plant roots. These are vegetables that are the root of the plant, so they are pulled from underground. The most common root vegetables are carrots, parsnips, radishes, sweet potatoes and yams. They are chock full of vitamins and nutrients, not to the mention the amazing flavor! A mixed root vegetable medley is the perfect side dish for any meal, just bake with butter and spices and you’ve got one of the best side dishes made from healthy winter foods! </span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span></span></div>
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<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b>Pomegranates - </b></span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Okay, let’s talk about a winter delight that doesn’t need to be warm to be enjoyed, the pomegranate! This is one of those winter foods that is bursting with antioxidants and is a great dessert or snack option. I love opening up a pomegranate and eating it as a movie snack, it’s a huge upgrade from milk duds :) Oh, and did I mention </span><a href="http://www.afitnurse.com/search/label/Winter%20Salad" style="text-decoration: none;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">winter salad</span></a><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">?</span></span></div>
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<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b>Oatmeal - </b></span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">One of the reasons I love oatmeal so much is because it’s one of the most versatile winter foods. There are so many delicious ways to enjoy oatmeal, from savory to sweet, like this </span><a href="http://www.afitnurse.com/2013/10/almond-joy-oatmeal.html" style="text-decoration: none;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">almond joy oatmeal</span></a><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">; doesn’t get much tastier than that! It is one of the best breakfast options because it’s full of fiber and vitamins, plus there’s even some protein in there to keep you full and satisfied until your next snack or meal.</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666;"><b>Honey - </b>Well, I suppose this isn’t necessarily one of the winter foods you would enjoy on it’s own (unless you really love it) but honey is a great way to add some sweetness to your winter foods to satisfy that sweet tooth. Drizzle it over some yogurt for a sweet afternoon snack, or put it in your tea or coffee to sweeten up your morning or evening beverage. </span></span></div>
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<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b>Homemade Soups and Stews - </b></span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The great thing about soups and stews are that you can add as little or as much to them as you want. Make a light veggie soup for a great side dish or add some ingredients like lentils and chicken for a hearty main course. Winter foods are the best when you can customize them to what you feel like eating that day!</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span></span></div>
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<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b>Eggs -</b></span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> The staple breakfast ingredient is also in my favorites for winter foods. Okay, so I obviously love winter foods that are versatile and eggs are something you can enjoy in a variety of ways. A nice omelet can be as simple or extravagant as you would like, or a hard boiled egg can top a nice salad. Eggs can be whisked, scrambled, and added to a delicious sweet potato hash or served with bacon. Try these </span><a href="http://www.afitnurse.com/2013/01/line-muffin-tin-with-slices-of-ham.html" style="text-decoration: none;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">egg and ham breakfast cups</span></a><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">for a quick on-the-go option.</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span></span></div>
<span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666;">Don’t let fried foods and sugar dipped treats entice you too much this winter. Instead, try incorporating these winter foods into your daily meal plan for delicious and nutritious dishes that are sure to please your stomach and help you stay healthy and fit this winter! </span></span>

abs, diet, fitness, habits, health, healthy habits, lifestyle, nutrition, Recipes, Tips, vegetables, veggies, winter, Winter foods

7 Winter Foods to Eat More of This Season

The winter blues can often leave us hungry and thirsty for warm foods that will fill us up and make our bellies happy. But sometimes, thi...

Posted by Alyssa Schomaker / Tuesday, January 6, 2015 / No comments / cough , Fatigue , fever , fitness , flu complications , flu season , flu spread , health , sore throat , symptoms of the flu

Prevent The Flu Season Months From Getting To You

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnC3TVpnOJ2uS_lgyiDVCyqpqa5Vgh3QOqraxQfr94OHPSqKhsHaiHmYJetPbe5Td3rGUec7BwiDw0nGT-tm-URf5rj2i_h8mGE1Rse-u9Reu65Xw1euiF0oxlvxso6jRgti1KSR_fD2pq/s1600/tissues.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Kleenex for flu season months. flu season, symptoms of the flu, fever, cough, sore throat, Fatigue, flu spread, flu complications" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnC3TVpnOJ2uS_lgyiDVCyqpqa5Vgh3QOqraxQfr94OHPSqKhsHaiHmYJetPbe5Td3rGUec7BwiDw0nGT-tm-URf5rj2i_h8mGE1Rse-u9Reu65Xw1euiF0oxlvxso6jRgti1KSR_fD2pq/s1600/tissues.png" title="Flu season 2015" /></a></div>
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666;">First one kid gets it, then all the others. Then you get it and pass it along it to someone else. This is how the flu season months, typically ranging December through March, can get to us and hold us back. However, there are ways we can recognize the early symptoms of influenza in order to prevent it! </span></span></div>
<b id="docs-internal-guid-f001dfc4-9caf-5d72-2a9a-9949ee5f89e7" style="font-weight: normal;"><span style="color: #666666;"><br /></span></b>
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<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The CDC and local and state health departments have collaborated on the US Influenza surveillance system, designed to collect information during the flu season months. They track influenza-related illness and death, determine which influenza viruses are circulating and how, as well as research new or evolved virus strains. Thanks to their work, we can begin to better understand flu symptoms, how they spread, possible complications and prevention.</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">So, the first step to flu prevention is recognizing the symptoms and to take action right away!</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666;">Cough / Sore Throat</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666;">Fatigue</span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666;">Body Aches</span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666;">Running or Stuffy Nose</span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666;">Headaches</span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666;">Vomiting or Diarrhea</span></span></div>
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<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666;">If you notice any of these symptoms in you, your kids, or anyone else around you, do you what you can to prevent the germs from spreading. This means, keep your kids home and make sure they are the only ones using anything they touch. Hand sanitizer and proper hand washing is the number one way to prevent from contacting the flu.</span></span></div>
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<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666;">How Does the Flu Spread?</span></span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666;">Those with the influenza virus may cough, sneeze, or in some other way (touching their mouth/nose) transfer tiny droplets of saliva or mucus with the virus to a common surface or even directly onto another person. These droplets may pass from nose/mouth to the other person’s nose/mouth directly or be picked up from a surface by someone who then touches his or her own nose/mouth/eyes. So, be careful when you cough, sneeze or touch your mouth or nose, and watch others to make sure they are properly sanitizing hands after their hands are near their face.</span></span></div>
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<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666;">Flu Complications:</span></span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666;">If you contract a virus during the flu season months, it may not simply be the flu that you are fighting. The flu can complicate and aggravate other conditions such as ear infection, heart failure, asthma, diabetes, and bacterial pneumonia. These kinds of complications are usually how a flu becomes very serious, so take action against symptoms right away!</span></span></div>
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<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666;">If any of the flu symptoms are present, consult a doctor as soon as possible.</span></span></div>
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<br />
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666;">Nobody wants to get sick, miss out on fun events, or have to make up work during the flu season months. Protect your family by staying on top of the cleaning game. Be sure to use hand sanitizer and take precautions to weaken the possibility of spreading germs by being careful what you touch.</span></span></div>
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cough, Fatigue, fever, fitness, flu complications, flu season, flu spread, health, sore throat, symptoms of the flu

Prevent The Flu Season Months From Getting To You

First one kid gets it, then all the others. Then you get it and pass it along it to someone else. This is how the flu season months, ty...

Posted by Alyssa Schomaker / Monday, January 5, 2015 / No comments / abs , Accountability , bikini competition , clean eating , fitness , health , max interval 30 meal plan , Max interval 30 results , meal plan for Bikini competition , Support , top 10 beachbody coach

Insanity Max 30 week one results and bikini competition meal plan

<span style="font-family: Verdana, sans-serif;">It is the beginning of bikini Comp prep season for me again. With all of the health problems I have had this last year battling adrenal fatigue. I am taking it slow and controlled this time around. As many of you know, I am a Beachbody coach and will be using the Insanity Max 30 for my morning cardio. I am not a fan of cardio. But, I love this program. It is my soul mate workout and I am already seeing changes in my body from being on the program for one week.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiskTgyBzcgB6wL2EKZxaDHH7qTBL6Buj5lTDsffsBTvVXclWxJEE_0J_D_Jxj18or_Py_fkwdc5rZ_st3tSKb6oMF59OTbk8mAzWnewVq1Kjt2Tv4_7vHFA3H2lC3kBJUx0XKIuRVXErE9/s1600/10384223_10205751217445379_8735400591153515479_n+(1).jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="max interval 30 meal plan, bikini competition, meal plan for Bikini competition, Max interval 30 results, Support, Accountability, clean eating, top 10 beachbody coach, " border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiskTgyBzcgB6wL2EKZxaDHH7qTBL6Buj5lTDsffsBTvVXclWxJEE_0J_D_Jxj18or_Py_fkwdc5rZ_st3tSKb6oMF59OTbk8mAzWnewVq1Kjt2Tv4_7vHFA3H2lC3kBJUx0XKIuRVXErE9/s1600/10384223_10205751217445379_8735400591153515479_n+(1).jpg" title="" width="400" /></a></div>
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<span style="font-family: Verdana, sans-serif;">I will not be following the Insanity Max interval 30 meal plan as I am following my plan was given to me by my bikini comp coach.</span><br />
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</span> <span style="font-family: Verdana, sans-serif;">Currently this is what my diet looks like. Remember that this diet was designed for me and my body. I like to share with you so you can see my plan still includes all of the food groups. It was designed around specific macronutrients for my body and each food has a specific reason that it is being incorporated.</span><br />
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<span class="s1" style="font-family: Verdana, sans-serif;"><b>Drink 1 gallon water minimum</b></span></div>
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<span class="s1" style="font-family: Verdana, sans-serif;"><b>Eat every 3 hours</b></span></div>
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<span class="s1" style="font-family: Verdana, sans-serif;">Meal 1: 3 egg whites with 1 cup peppers, ½ cup plain cheerios, 3oz grapefruit</span></div>
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<span class="s1" style="font-family: Verdana, sans-serif;">Meal 2: 3oz chicken breast, 3oz basmati rice, ½ cup green beans.</span></div>
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<span class="s1" style="font-family: Verdana, sans-serif;">Meal 3: 3oz chicken breast, 1 cup romaine lettuce, with 1tbsp oil and 1tbsp vinegar. </span></div>
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<span class="s1" style="font-family: Verdana, sans-serif;">Meal 4: 1 scoop protein shake, 1 medium apple.</span></div>
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<span class="s1" style="font-family: Verdana, sans-serif;">Meal 5: 3.2oz ground turkey 93/7, with 2oz lime, 1oz avocado, 1 cup onions and peppers.</span></div>
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<span style="font-family: Verdana, sans-serif; text-align: center;">Meal 6: 3 egg whites, 1 whole egg, 0r 3oz sirloin steak, 1 cup onions and peppers.</span></div>
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<span style="font-family: Verdana, sans-serif; text-align: center;">My training schedule looks like this for Insanity Max 30 this week:</span></div>
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<span class="s1" style="font-family: Verdana, sans-serif;"><b>Week 1</b></span></div>
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<span class="s1" style="font-family: Verdana, sans-serif;">Monday: Cardio Challenge</span></div>
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<span class="s1" style="font-family: Verdana, sans-serif;">Tuesday: Tabata Power</span></div>
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<span class="s1" style="font-family: Verdana, sans-serif;">Wednesday: Sweat Intervals</span></div>
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<span class="s1" style="font-family: Verdana, sans-serif;">Thursday: Tabata Power</span></div>
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<span class="s1" style="font-family: Verdana, sans-serif;">Friday: Friday Fight: Round 1</span></div>
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<span class="s1" style="font-family: Verdana, sans-serif;">Saturday: Rest or Pulse</span></div>
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<span class="s1" style="font-family: Verdana, sans-serif;">Sunday: No Workout</span></div>
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<span class="s1" style="font-family: Verdana, sans-serif;">My training schedule looks like this:</span></div>
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<span class="s1" style="font-family: Verdana, sans-serif;">Monday: Legs</span></div>
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<span style="font-family: Verdana, sans-serif;">Tuesday: Shoulders</span></div>
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<span style="font-family: Verdana, sans-serif;">Wednesday: Chest</span></div>
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<span style="font-family: Verdana, sans-serif;">Thursday: Back</span></div>
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<span style="font-family: Verdana, sans-serif;">Friday: Hamstrings/ glutes</span></div>
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<span style="font-family: Verdana, sans-serif;">Saturday: Biceps/ Triceps</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-9R71SaFU64Bb4AIor8ri6YXRW-GBBr5_qUerW268i2PW9NFN2BVE12zpentGtO4C9930yBdHvnz0CeBX3TQl1UNSE3C-xtrAtL4C9TsL_BL2iIjmDT6xlfZDCzb_UUugaunv3V6hgDIy/s1600/Shaun+T.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="max interval 30 meal plan, bikini competition, meal plan for Bikini competition, Max interval 30 results, Support, Accountability, clean eating, top 10 beachbody coach, " border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-9R71SaFU64Bb4AIor8ri6YXRW-GBBr5_qUerW268i2PW9NFN2BVE12zpentGtO4C9930yBdHvnz0CeBX3TQl1UNSE3C-xtrAtL4C9TsL_BL2iIjmDT6xlfZDCzb_UUugaunv3V6hgDIy/s1600/Shaun+T.jpg" title="" width="400" /></a></div>
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</span> <span style="font-family: Verdana, sans-serif;">I am starting a new group this week for individuals that would like to be coached through Insanity Max 30. </span><br />
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<span style="font-family: Verdana, sans-serif;"><span style="background-color: white; line-height: 24.6399993896484px;">So here is the scoop!  I'm starting a 60 day fitness support and accountability group through my online Facebook private page.  </span><br style="background-color: white; line-height: 24.6399993896484px;" /><span style="background-color: white; line-height: 24.6399993896484px;"><br />
</span><span style="background-color: white; line-height: 24.6399993896484px;"></span><span style="background-color: white;"><b>The requirements are this:</b></span><br style="background-color: white; line-height: 24.6399993896484px;" /><span style="background-color: white; line-height: 24.6399993896484px;"><br />
</span><span style="background-color: white; line-height: 24.6399993896484px;"></span><span style="background-color: white; line-height: 24.6399993896484px;">You make me your coach by going to <a href="http://www.teambeachbody.com/aschomaker2" style="color: #888888; text-decoration: none;">my site</a> and creating a free profile which makes me your COACH!  </span><br style="background-color: white; line-height: 24.6399993896484px;" /><span style="background-color: white; line-height: 24.6399993896484px;"><br />
</span><span style="background-color: white; line-height: 24.6399993896484px;"></span><span style="background-color: white; line-height: 24.6399993896484px;">You contact me by completing the application below to be considered for a spot in the group.</span><br style="background-color: white; line-height: 24.6399993896484px;" /><span style="background-color: white; line-height: 24.6399993896484px;"><br />
</span><span style="background-color: white; line-height: 24.6399993896484px;"></span><span style="background-color: white; line-height: 24.6399993896484px;">Together we decide what fitness program will best meet your needs.  You are required to do a Beachbody Fitness program{I will help you make the decision as to what fits you best}</span><br style="background-color: white; line-height: 24.6399993896484px;" /><span style="background-color: white; line-height: 24.6399993896484px;"><br />
</span><span style="background-color: white; line-height: 24.6399993896484px;"></span><span style="background-color: white; line-height: 24.6399993896484px;">You are required to replace Shakeology with 1 meal each day for the very best results.  My goal is to teach you how to plan and prepare the other meals of the day so that you get the results you are looking for.  At the end of the 60 days the choice is yours to continue with Shakeology or not!</span><br style="background-color: white; line-height: 24.6399993896484px;" /><span style="background-color: white; line-height: 24.6399993896484px;"><br />
</span><span style="background-color: white; line-height: 24.6399993896484px;"></span><span style="background-color: white; line-height: 24.6399993896484px;">You must check in daily to the closed online group to rate your day, be accountable and engage in the group discussion of the day.</span><br style="background-color: white; line-height: 24.6399993896484px;" /><span style="background-color: white; line-height: 24.6399993896484px;"><br />
</span><span style="background-color: white; line-height: 24.6399993896484px;"></span><span style="background-color: white; line-height: 24.6399993896484px;">That's it!  You get to workout in your own home but be connected to me 24/7 for support, fitness, recipes, nutrition and tips!</span><br style="background-color: white; line-height: 24.6399993896484px;" /><span style="background-color: white; line-height: 24.6399993896484px;"><br />
</span><span style="background-color: white; line-height: 24.6399993896484px;"></span><span style="background-color: white; line-height: 24.6399993896484px;">I am committed to helping you get the very best results possible!  Are you ready to rock it?!?!  </span></span><br />
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<iframe allowtransparency="true" frameborder="0" height="1185" 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>

abs, Accountability, bikini competition, clean eating, fitness, health, max interval 30 meal plan, Max interval 30 results, meal plan for Bikini competition, Support, top 10 beachbody coach

Insanity Max 30 week one results and bikini competition meal plan

It is the beginning of bikini Comp prep season for me again. With all of the health problems I have had this last year battling adrenal fati...

Posted by Alyssa Schomaker / Friday, January 2, 2015 / No comments / nurse , nurse love , nurses , registered nurse , thank you hugs , Top reasons to hug a nurse

10 Reasons to Hug a Nurse Today

<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfzzDO-taJFkWEekUVyDsBcW_pDI_3ewXOmP6SFWapFU3cipU8-B68adRyqID5Y-UzAADta7b8ee8dXSDnXjN3LBWKR_RjC20cLkvOPUZCIjLb71wai35xRA0RWUkTkIT4uQsNeVhIo67-/s1600/hug_a_nurse.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Woman hugging a nurse. " border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfzzDO-taJFkWEekUVyDsBcW_pDI_3ewXOmP6SFWapFU3cipU8-B68adRyqID5Y-UzAADta7b8ee8dXSDnXjN3LBWKR_RjC20cLkvOPUZCIjLb71wai35xRA0RWUkTkIT4uQsNeVhIo67-/s1600/hug_a_nurse.png" title="A nurse and patient. " /></a></div>
<div dir="ltr" style="line-height: 1; margin-bottom: 15pt; margin-top: 8pt;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666;">Okay, it’s time for some nurse love! Being a nurse is difficult, but worth the reward, can I get an amen?! So, for those of you who don’t know the life of a nurse, I thought I’d make a list of things that make nurses unique, and why you should hug one whenever you can!</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666;">10 reasons to hug a nurse:</span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 8pt;">
<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Nurses make a difference every day. There isn’t a day that passes where a nurse isn’t caring for someone and making a difference in their life. They are caring for people who have had a disruption in life and have a big influence on each patient they see.</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span></span></div>
</li>
<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Nurses do the dirty work. Who gives the shots? Who takes care of the bed pan? The nurses do. It’s not always the most glamorous job, but a nurse will do whatever needs to get done.</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Nurses work long hours. The hospitals never close, so a nurse is going to work long hours, or weird hours. Holidays? Forget about it! A routine sleep schedule is pretty much nonexistent in a nurse's life.</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Nurses are always ready for anything. They have to be! A nurse has to be ready to deal with any medical situation that arises. You just never know what kinds of things will happen near a hospital bed. </span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Nurses are always on call. No matter where you are, a nurse is always the person who will respond when someone near gets hurt. A nurse is compassionate and caring and will be the first to grab the bandages or aid a whimpering child.</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span></span></div>
</li>
<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Nurses are guardian angels. They look after our loved ones when they are ill, they deserve to be treated right! A nurse is by the side of the hospital bed as soon as something goes wrong and during routine daily care, truly a guardian angel!</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Nurses live in high stress. It’s pretty much an emergency wherever a nurse is at the hospital so dealing with high stress is the norm.</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Nurses do things others would never think of, or dare to try. Gag reflexes are non existent for a nurse, trust me, you don’t even want to know. </span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Nurses are masters of patience. Between the frantic family members, delusional patients and everyone rushing around to take care of something, a nurse has to have an amazing amount of patience to continue with the work every day.</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1; margin-bottom: 15pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666;">Nurses had to work hard to get where they are, and have to work just as hard every day. As if learning about a billion medical terms and conditions wasn’t hard enough, they have to continue to remember and use everything on top of learning more and more each day.</span></span></div>
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</ol>
<span style="color: #666666;"><span id="docs-internal-guid-d8decbaa-9caa-db32-4570-268e33112a13"></span></span><br />
<div dir="ltr" style="line-height: 1; margin-bottom: 15pt; margin-top: 8pt;">
<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Kudos to you, nurses!</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">So, you see, nurses are awesome and have a truly unique lifestyle, be sure to hug a nurse today! I’d love to hear what you have to add to the list, too. :)</span></span></div>

nurse, nurse love, nurses, registered nurse, thank you hugs, Top reasons to hug a nurse

10 Reasons to Hug a Nurse Today

Okay, it’s time for some nurse love! Being a nurse is difficult, but worth the reward, can I get an amen?! So, for those of you who don’t...

Posted by Alyssa Schomaker / Tuesday, December 30, 2014 / No comments / abs , cardio , couch potato , fit , fitness , get fit , gym , home , home workout program , home workouts , sit ups , Success from home , workout

Get Fit At Home: A Couch Potato Workout

<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzBE52JtucqbqRhSL9skyDRM7nTiuyYkd3dszEK599ahpS4hrYI0KH4rz-CoUOzoH1Eljo43c1Ivwi3PUgzXv0vxS2zbCYeQ6kt2bQjcPu2EWo59Fep4ilbLKzJ4wPuFzls2jk-k30vXY6/s1600/couch_fitness.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Woman getting fit at home. " border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzBE52JtucqbqRhSL9skyDRM7nTiuyYkd3dszEK599ahpS4hrYI0KH4rz-CoUOzoH1Eljo43c1Ivwi3PUgzXv0vxS2zbCYeQ6kt2bQjcPu2EWo59Fep4ilbLKzJ4wPuFzls2jk-k30vXY6/s1600/couch_fitness.png" title="get fit at home" /></a></div>
<div dir="ltr" style="line-height: 1; margin-bottom: 15pt; margin-top: 8pt;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666;">I like being able to get fit at home because it eliminates a drive to the gym when I don’t have the time to spare. I’ve designed this workout to be done from the couch, so there are no excuses! You can even keep the TV on while you get fit at home. Remember, you may need to decrease the numbers to start with and work up to higher numbers, or split the workout into 2 sets.</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666;">The couch potato workout to get fit at home:</span></span></div>
<div dir="ltr" style="line-height: 1; margin-bottom: 15pt; margin-top: 8pt;">
<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b>Sit Ups (25):</b></span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> Lay on your back with your feet up over the back of the couch. Put your hands behind your head and do sit ups as usual. This is a pretty simple exercise to get fit at home.</span></span></div>
<div dir="ltr" style="line-height: 1; margin-bottom: 15pt; margin-top: 8pt;">
<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b>Tucked Leg Lift Shifts (25 each leg):</b></span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> Stand facing the front of the couch. Lift bent right knee up as high as you can keeping it on the right side, then pull forward so foot is over couch seat, without touching the couch. Return to side and lower down to standing. Repeat on left side.</span></span></div>
<div dir="ltr" style="line-height: 1; margin-bottom: 15pt; margin-top: 8pt;">
<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b>Arm Circles (50 each direction):</b></span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> Sit on the couch with feet straight out in a pike and good posture. Put arms out to the side and perform circles forward, then backward. Experiment with smaller circles and bigger circles for working different muscles. This will help you get fit at home because it’s a simple thing to do, but it will really start to burn!</span></span></div>
<div dir="ltr" style="line-height: 1; margin-bottom: 15pt; margin-top: 8pt;">
<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b>Seated Leg Lifts (25):</b></span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> Sit on the edge of the couch with good posture and hands on the couch for balance. Lift legs up as high as you can, then slowly lower down to feet on the ground. To intensify, stop your feet one inch before they hit the floor and immediately lift legs again.</span></span></div>
<div dir="ltr" style="line-height: 1; margin-bottom: 15pt; margin-top: 8pt;">
<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b>Step Ups (15 each leg):</b></span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> Make sure your couch is extra sturdy for this one! You may need to take the seat cushions off. Stand at the front of the couch facing side ways. Place one foot on the couch with one foot on the floor. Step up so that you are standing on the couch with one foot, then lower slowly down to starting position. This will work your legs and glutes to get fit at home in no time. </span></span></div>
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<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b>Over Push Ups (25): </b></span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Get into a pushup position with hands on the ground and knees on the couch, then perform standard pushups. Intensify by moving legs farther off the couch so there is more weight on your arms during the push up.  </span></span></div>
<div dir="ltr" style="line-height: 1; margin-bottom: 15pt; margin-top: 8pt;">
<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b>Butt Raises (25 each leg): </b></span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Lay on your back facing sideways on the couch with one leg bent and one leg straightened out over the arm of the couch. Lift butt until hips are flat, then lower down slowly. To intensify, hold the straight leg 1-2 inches above the arm chair.</span></span></div>
<div dir="ltr" style="line-height: 1; margin-bottom: 15pt; margin-top: 8pt;">
<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b>Push and Points (25 each foot): </b></span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Face the front of the couch and place right foot on the couch. Simultaneously switch feet so left foot is on the couch and right foot is on the floor, push and point your feet as hard as you can with each movement. Do this move as fast as possible for a way to get some cardio in while you get fit at home.</span></span></div>
<div dir="ltr" style="line-height: 1; margin-bottom: 15pt; margin-top: 8pt;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666;">I’m making this too easy for you. :) It’s so easy to get fit at home, all you need is some effort! Next time you are feeling like a couch potato and haven’t had time to get your workout in, pull up this workout and get it done!   </span></span></div>

abs, cardio, couch potato, fit, fitness, get fit, gym, home, home workout program, home workouts, sit ups, Success from home, workout

Get Fit At Home: A Couch Potato Workout

I like being able to get fit at home because it eliminates a drive to the gym when I don’t have the time to spare. I’ve designed this wor...

Posted by Alyssa Schomaker / Saturday, December 27, 2014 / No comments / 2015 , goals , habits , lifestyle , Motivation , New Year , organization , resolution

Organizational Tips to Start the New Year Right

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGZNkYzAmgcJGIgT3tONLToUfOvXbgsNB2dwezMrG-bEY1gQf5X7PWQvCayDzI9-8XE7sUUTM3GXpmuOrDSYDxsM5_a4NhL-AbXYmvxJvGmbIk3pPrQMEaFaLSiJBc_EqhI4O5kDSQJ4U8/s1600/organize_life.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Using a planner or notebook are useful organizational tips to start off 2015 with a bang. " border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGZNkYzAmgcJGIgT3tONLToUfOvXbgsNB2dwezMrG-bEY1gQf5X7PWQvCayDzI9-8XE7sUUTM3GXpmuOrDSYDxsM5_a4NhL-AbXYmvxJvGmbIk3pPrQMEaFaLSiJBc_EqhI4O5kDSQJ4U8/s1600/organize_life.png" title="Organizational Tips to Start the New Year Right" /></a></div>
<div dir="ltr" style="line-height: 1; margin-bottom: 15pt; margin-top: 8pt;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666;">Whether you’ve decided to make a resolution or not, these organizational tips will provide a great starting point for starting off 2015 with a great outlook and clean slate. I hope these organizational tips will help you feel motivated to make great goals and take the steps to achieve them! </span></span></div>
<ol style="margin-bottom: 0pt; margin-top: 0pt;">
<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 8pt;">
<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Cut the clutter. First things first, you need to get rid of anything you don’t use on a regular basis or have a specific plan for. I think this is one of the best organizational tips because the result is peace of mind and it’s glorious.</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Organize your spaces. Well, now that you have decluttered, it’s time to move on to the actual organization. Go through and organize each space, be sure to start small. Go from room to room until everything has become organized. Unless you have an entire week dedicated solely to organization, this could take awhile so be sure to set small goals and don’t wear yourself out. I think that organizational tips should include rewards, so give yourself a treat after each area you have finished!</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Keep a planner. Belongings aren’t the only things that need to be organized, events and activities should be too! Make sure to write down your plans and to-do’s in a planner. If there is no blank space, it’s probably time to cut back and determine which things are a high priority and which things you will need to say no to.</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span></span></div>
</li>
<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Put things away immediately. This is one of the organizational tips that is super important for keeping an organized lifestyle. It’s way too easy to get unorganized so try to make sure everything has a place it belongs and it gets put there immediately after being used.</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span></span></div>
</li>
<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Make lists. Even if you aren’t a list person, try to make a list at least once a week, with goals and specific deadlines. This is important when it comes to organizational tips because it will help you be aware of what’s a priority so you can organize your schedule accordingly. </span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span></span></div>
</li>
<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Delegate responsibilities. Sometimes the key to being organized is simply not getting overwhelmed. If you can delegate tasks to other people, do it! Set up a chore list for your children to help with the cleaning or ask a friend to join you for some wine and cooking weekly meals.</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span></span></div>
</li>
<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Organize your computer. Organizational tips apply to your digital presence, too! Take care of emails right away, organize them into folders or delete the ones you will never need again. Organize photos and documents so your desktop doesn’t get overloaded with documents you don’t even use anymore. Clutter free is the way to be!   </span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span></span></div>
</li>
<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Make time for yourself. Hopefully, being organized will give you more time for free time. If you still feel like you are running around, please dedicate some time for yourself! Burnout can cause depression or make you too tired to care about organization so this is very important.</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span></span></div>
</li>
<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Think about your day the night before. Establish daily goals in your mind, or write them down if you are list person. Thinking about and planning your day the night before or morning of will get your mind on track for success from the beginning.</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span></span></div>
</li>
<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1; margin-bottom: 15pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666;">Follow through. Don’t give up! You know you are strong and have the ability to be even stronger, so stick with it and you will see the results of having an organized life to set you up to achieve your dreams.</span></span></div>
</li>
</ol>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666;">I hope these organizational tips are just the platform you needed for a great year of personal accomplishment. Carry on, rock stars!</span></span></div>

2015, goals, habits, lifestyle, Motivation, New Year, organization, resolution

Organizational Tips to Start the New Year Right

Whether you’ve decided to make a resolution or not, these organizational tips will provide a great starting point for starting off 2015 w...

Posted by Alyssa Schomaker / Tuesday, December 23, 2014 / No comments / foods , healthiest meal of the day , healthy choices , nutrition , pasta , pasta alternatives , Soba Noodles. Healthy Foods , spaghetti squash

Pasta Alternatives For Delicious Dinners That Will Wow Your Family

<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhgPXME0m1tONCCZpA6pim5iZOZA_wLP4KbckM8lM4-LHaoyFjPhL62SOQJea0Z4z6KIHLVlt-83I7R_Pgtrxf_jUcEebwxLXVRkdCYYNeG9o0ABFpRt3y38XhiE60POGHlc-CBFe1yyDQ/s1600/pasta.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Spaghetti squash is one of many pasta alternatives. " border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhgPXME0m1tONCCZpA6pim5iZOZA_wLP4KbckM8lM4-LHaoyFjPhL62SOQJea0Z4z6KIHLVlt-83I7R_Pgtrxf_jUcEebwxLXVRkdCYYNeG9o0ABFpRt3y38XhiE60POGHlc-CBFe1yyDQ/s1600/pasta.png" title="pasta alternatives" /></a></div>
<div dir="ltr" style="line-height: 1; margin-bottom: 15pt; margin-top: 8pt;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666;">Whether you are gluten-free or just looking for a healthier or low calorie option, these pasta alternatives hit the spot with taste and nutrition! Now that I crave nutrition with each meal, I’ve substituted processed noodles with these delicious pasta alternatives. </span></span></div>
<div dir="ltr" style="line-height: 1; margin-bottom: 15pt; margin-top: 8pt;">
<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Kelp Noodles. This delightful pasta alternative is made from kelp, a brown seaweed that is known for it’s iodine content. This is great for a gluten-free diet that can sometimes result in iodine deficiencies. Kelp noodles are low calorie and have a crunchy texture so they are great for stir fries, soups, salads and vegetable dishes. They are flavorless so they will pick up whatever flavors you add to them; choose your favorite sauces and be sure to stir so the flavors can soak in.</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Spaghetti Squash. The flesh of the winter squash separates into strands once it has been cooked, so it is a great nutritional pasta alternative. I love the spaghetti squash because it is super nutritious and tastes amazing with pesto or with topped with melted cheese. Plus, it has all those vitamins and minerals our bodies crave.</span></span></div>
<div dir="ltr" style="line-height: 1; margin-bottom: 15pt; margin-top: 8pt;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666;">Soba Noodles. These noodles are made of buckwheat flour and are probably the closest thing to spaghetti noodles without actually being spaghetti noodles. They are a really good source of manganese; other than that they don’t offer too much nutrition-wise, but they are a great gluten-free option. This pasta alternative is served in a variety of hot and cold dishes. Try one for your next meal!</span></span></div>
<div dir="ltr" style="line-height: 1; margin-bottom: 15pt; margin-top: 8pt;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666;">Shirataki Noodles. These noodles come from the root of a plant that is high in fiber so they are extra filling! They are packaged ready to eat and are best to eat with cheesy, creamy dishes or my personal favorite, fried with herbs and veggies.</span></span></div>
<div dir="ltr" style="line-height: 1; margin-bottom: 15pt; margin-top: 8pt;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666;">Zucchini Noodles. I love to make noodles out of zucchini because they have the great flavor and nutrition of the vegetable and they are awesome cold or hot. These noodles are super delicious with pesto or any other typical spaghetti or white sauce.</span></span></div>
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666;">Pasta alternatives are a great way to spice up a meal without adding unhealthy preservatives. Just add your favorite sauce, veggies and protein. The possibilities are endless! </span></span></div>

foods, healthiest meal of the day, healthy choices, nutrition, pasta, pasta alternatives, Soba Noodles. Healthy Foods, spaghetti squash

Pasta Alternatives For Delicious Dinners That Will Wow Your Family

Whether you are gluten-free or just looking for a healthier or low calorie option, these pasta alternatives hit the spot with taste and n...

Posted by Alyssa Schomaker / Friday, December 19, 2014 / No comments / food , health , healthy choices , healthy foods , healthy holidays , holidays , lifestyle , living healthy , nutrition , nutrition tips , Tips

My Favorite Tips to Stay Healthy During the Holidays

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhix4M2UjBiYrmGB_jA9CXSiAWJM6E4BXh1PQzBJLth5ZDYn9PcfMNelRRw8qQIlSZhhoyEFrfINbd-Ki8KKAQlpXXOGacvNZHKpoiRsoYzef7k3lt6cuvWi20S6X0SUu_yayVllzFh2Mgu/s1600/healthy_holidays.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Man eating a packed lunch filled with foods based on Alyssa's tips to stay healthy. " border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhix4M2UjBiYrmGB_jA9CXSiAWJM6E4BXh1PQzBJLth5ZDYn9PcfMNelRRw8qQIlSZhhoyEFrfINbd-Ki8KKAQlpXXOGacvNZHKpoiRsoYzef7k3lt6cuvWi20S6X0SUu_yayVllzFh2Mgu/s1600/healthy_holidays.png" title="tips to stay healthy" /></a></div>
<div dir="ltr" style="line-height: 1; margin-bottom: 15pt; margin-top: 8pt;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666;">Since I already covered the fitness tips to stay healthy during the holiday season, I thought I should also share some eating tips to stay healthy during the holidays. I’ve found a few great rules that have helped me feel healthy and look great, even through the holiday parties, family gatherings and festive celebrations. </span></span></div>
<div dir="ltr" style="line-height: 1; margin-bottom: 15pt; margin-top: 8pt;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666;">Eating tips to stay healthy during the holidays:</span></span></div>
<ul style="margin-bottom: 0pt; margin-top: 0pt;">
<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 8pt;">
<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Keep a food journal. But, actually do it. Write down everything you eat and drink so you can look back and see how you have been eating. This should help you spend more time deciding if an extra slice of that pecan pie is worth it, since you know you will have to write it down. Remember, only splurge on the sweet treats that are really, really worth it to you.</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span></span></div>
</li>
<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Remember liquid calories. It’s easy to forget about the liquid calories when it comes to the holidays. Wine, beer and cocktails are chock full of sugar and calories, so be sure to include them on the list of sweet treats to indulge in only if it is really, really worth it. Be sure to limit yourself to one or two drinks or you may be consuming far more calories and sugar than you might have thought. Stay hydrated during the day so that you don’t become super thirsty when all the sugary beverages are within reach.</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span></span></div>
</li>
<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Eat slowly. If you eat very quickly, your body doesn’t have time to send the signal to your brain that you are full. Try to eat slowly and be conscious of when you are starting to get full. Standing up and realizing you have a stomach ache from eating too much is the worst! I suggest chewing longer because the food will be easier for your body to digest.</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span></span></div>
</li>
<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Brush teeth right after eating and drinking. I like to brush my teeth and maybe floss and use a little mouthwash right after I eat or drink. I become less interested in consuming something that will make my teeth feel dirty and ruin my fresh breath. The best tips to stay healthy eliminate the temptation to overindulge.</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span></span></div>
</li>
<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Eat the healthy things first. Eat the healthier options first so you don’t fill up on the unhealthier stuff and end up not having room in your stomach for any of the foods that have the nutrients your body really needs.</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span></span></div>
</li>
<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Don’t skip meals. Eat a good breakfast and lunch, even if you have a dinner to go to. It’s not healthy to try to starve yourself during the day for more stomach room at night. And you will probably fill up on foods that aren’t healthy during the night, rather than eating healthy during the day and then enjoying the unhealthier dishes in smaller amounts.</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span></span></div>
</li>
<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1; margin-bottom: 15pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666;">Wear a sexy outfit. There’s no greater motivation than continuing to feel great in an outfit that you love. If you feel healthy and sexy, you will eat like it! This is one of my favorite tips to stay healthy because it’s such a positive motivation. </span></span></div>
</li>
</ul>
<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666;">I hope you can find ways to follow these tips to stay healthy during your holiday celebrations. All it takes is a decision and the determination to carry it out. Cheers to a healthy season! </span></span></div>

food, health, healthy choices, healthy foods, healthy holidays, holidays, lifestyle, living healthy, nutrition, nutrition tips, Tips

My Favorite Tips to Stay Healthy During the Holidays

Since I already covered the fitness tips to stay healthy during the holiday season, I thought I should also share some eating tips to sta...

Posted by Alyssa Schomaker / Thursday, December 18, 2014 / No comments / 30 minute workouts , abs , Christmas , diet , exercise , fitness , health , holiday fitness , holiday workouts , holidays , nutrition , workout

Tips For Healthy Holiday Fitness

<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmcddqs-cq-V4S6bo-FgdKDNN1p334Zen7gQFIPRoSh_IZVVncoU0YSymo-5W-GEZ28dMgBUiOZQSTyXswXy5RaRkxpwHnUPrLb-HFaPMSag61TeVggnvrUHaQuSRzumMvuWWJ2hsLXK7f/s1600/holiday_fitness.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Woman doing bicycle crunches as part of a holiday fitness routine. " border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmcddqs-cq-V4S6bo-FgdKDNN1p334Zen7gQFIPRoSh_IZVVncoU0YSymo-5W-GEZ28dMgBUiOZQSTyXswXy5RaRkxpwHnUPrLb-HFaPMSag61TeVggnvrUHaQuSRzumMvuWWJ2hsLXK7f/s1600/holiday_fitness.png" title="Tips For Healthy Holiday Fitness" /></a></div>
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<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Okay, so healthy holiday fitness is not always a top priority during the winter season. But it should be! Taking a break from fitness means a long road to recovery from extra Christmas cookies, holiday drinks and large, enticing meals. Decide on holiday fitness NOW so you don’t have to worry about catching up in the future.</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">These are the tips I follow to stay committed to holiday fitness, even during the hustle and bustle of the season:</span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 8pt;">
<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Have a plan. Holiday fitness absolutely needs to be planned out so you know exactly what you are doing and when; this will save time and eliminate the excuse of not knowing what to do. Be sure to take family time and events into consideration; maybe the holiday workouts require you to get up a little earlier or stay up a little later, it’s totally worth it!</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Get a partner. Find a friend to join you in your holiday fitness journey so you have someone to stay accountable to. Since holiday schedules can get very busy, you don’t have to workout at the same time as that person, but make sure you both have a plan and can talk about it together. Try getting together for one workout per week and then doing the rest on your own. Be sure to regularly debrief each other on how it’s going. Two is better than one!</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Workout at home. If you have time to workout at a gym, great! If not, have an arsenal of home workouts that don’t require equipment; it’s surprising how much of a workout you can get by simply using your own bodyweight. I call this one “Santa’s Christmas Cookie Cure”: 10 burpees, 30 second plank, 10 squats, 50 jumping jacks, 30 second wall sit, 30 russian twists. It’s great for a quick workout or you can run through it 2-3 times during your favorite holiday movie.</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Every little bit counts. When it comes to holiday fitness, every small effort you can put in counts. If you end up missing a workout, don’t let it stress you out! Instead, commit to doing 30 pushups and situps before and after a good nights sleep.</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1; margin-bottom: 15pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666;">Keep evaluating. Figure out your goals and stick to them. If your goal is to maintain your weight, keep weighing yourself. If your goal is to get stronger, keep track of what you can do. Seeing the results of what you are accomplishing is the best motivation!</span></span></div>
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<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666;">Keep your holiday fitness goals a priority this season by following these tips. Remember, what you decide now will determine the future, so determine your health and fitness goals now so they are still achievable during the holiday season. </span></span></div>
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30 minute workouts, abs, Christmas, diet, exercise, fitness, health, holiday fitness, holiday workouts, holidays, nutrition, workout

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