Monday, March 30, 2015

Balance: some inspiration for you

Sometimes it is easy to get caught up in work, school, and our busy schedules. 

It is time to return some balance in our lives. 

Get your daily dose of inspiration. 

Monday, March 23, 2015

Connect! Ever hear of FOMO?


This is the "fear of missing out." 

In this age of social media, it is easy to get caught up in everyone else's life. 
But is everyone really having more fun than you? 
Do not compare yourself to someone else's highlight reel. 

It is important to stay connected with others. But it is more important to stay connected with yourself. 

Here are ten simple things to do every day throughout the day to stay connected.

1.) The alarm goes off. Flash a smile. Today is a new day, start of on the right side of the bed.

2.) Once you're out of bed, stretch up to the ceiling, and down to the floor. Appreciate the space that you take up in the universe. 

3.) Floss. This intimate activity makes you spend an extra couple minutes on yourself, and is good for your health. 

4.) Give yourself a compliment. Don't leave the house without taking a look in the mirror and reminding yourself that, wow, you look fabulous today. 

5.) Sit up straight. Take a second to focus on your posture. You are awesome, and you should show it.

6.) That afternoon headache that is distracting you from work? It could be your body's way of telling you that you are dehydrated. Now would be a great time to have an extra glass of water instead of reaching for your caffeinated beverage. 

7.) Take a walk. If you can manage it, walk outside. 

8.) It's dinner time. Instead of rushing through your meal, chew slowly, and really try to taste your food. You deserve this wonderful meal. 

9.) You've had a long day. Take a minute to take three deep breaths and evaluate how your body is feeling.

10.) Take an inventory from your day. Reflect on three good things that happened in your life. 

Your life is awesome, no matter what any one else posts on instagram. 

Thursday, March 5, 2015

Eat! Fill Up on Fruits and Veggies

Challenge yourself to fill half of your plate with a 
variety of fruits and veggies! 

Have a hard time getting your fruits and veggies in?
Consider trying this tips and tricks:
  • Breakfast
    • Make an omelet with a variety of vegetables such as peppers, spinach, zucchini, and broccoli
    • Try our veggie egg muffins recipe
    • Have a piece of fruit on hand to take on the run

    • Lunch or Dinner
      • Add spinach and cut veggies onto your sandwich
      • Start your meal off with a salad - think lots of colors
      • Purchase a pre-made salad packet (such as the Kale Superfood one) for a quick salad
      • Snacks
        • Have vegetables cut and ready to eat for a quick grab and go snack
        • Grab some almond (or peanut) butter and dip an apple or banana in
        • Dip some of your favorite cut veggies (such as broccoli, carrots, and peppers) into hummus
      Worried about cost?  Check out this resource about smart shopping for fruits and veggies.

      Wednesday, March 4, 2015

      Sleep - Establish a Routine

      Setting a bedtime routine can be extremely beneficial to your body. It lets your brain know that the day is coming to an end and it is time to go to sleep. Here are some things that you can try:
      Go unplugged: An hour before bed, shut down all electronics. 
      Stretch or try some relaxing yoga poses. 
      Have a cup of decaf tea. 
      Find a meditation or prayer that helps you to relax.

      Before you know it, your body will adjust to the routine and help you to prepare to go to sleep each night. 

      Monday, March 2, 2015

      Aim to Move Your Body Daily

      Leisure time exercise is a great way to move your body daily.

      Once you begin to incorporate moving into your free time, you will forget that you are exercising in the first place! 

      Go window shopping. Instead of browsing for hours on the internet and shopping online, take a stroll around the mall. 

      Have a break at work? Take a walk and visit co-workers.

      Tough day at work or school? Don't plop down on the couch for mindless TV, turn on the music and have a dance party. 

      Got out of work early? Why don't you take time to clean your living space. Cleaning is a simple way work you a sweat. 

      Exercising doesn't have to be a chore. Work it into your daily life by making simple changes and experience the benefits. 

      Thursday, February 26, 2015

      Rob's Terrific 20 - Day #20

      Rob's Terrific 20 
      Day #20 Friday, February 27th

      Workout focus BICEPS

      • EZ Curls Bar 3x10 
      • Hammer Curls 3x10
      • Alternate Curls 3x10
      • Cardio - 30 minutes of your choice
      • *After each exercise there are two numbers.  The first is the sets and the second is the reps.  For example: "Push Ups 3x10" means do 3 sets of 10 push ups with a break between each set - 10 push ups, break, 10 more, etc.
      EZ Curls Bar
      1. Set up a preacher curl bench making sure that the seat is set at the right height for you. The seat shouldn’t be so low that you need to raise your shoulders, or so high that you need to lean over the support pad.
      2. Rest you arms on the support pad with your triceps near the top and your elbows midway down the pad.
      3. Grip the EZ curl bar with an underhand grip at shoulder width.
      4. Curl the bar in towards your chin and upper chest in a single smooth arc. Hold for a count of one.
      5. Lower the bar by extending your arms back to the starting position.
        Notes: This exercise is designed to isolate and focus attention on the biceps. Therefore, resistance is stronger at the start of each repetition. So when you begin each repetition, don’t “swing” your arms to move the weight.  By returning to the start position slowly, you are keeping tension on the bicep working it in both directions.   This exercise can also be performed a pair of dumbbells or using one arm at a time.

      Hammer Curls
      1. Stand straight holing a dumbbell in each hand with a neutral grip.
      2. Keep your arms fully extended with your palms facing in to your sides.
      3. Keep your elbows tucked in to your sides. This is the start position.
      4. Keeping your upper arm stationary, exhale and curl the dumbbells up towards your shoulders.
      5. Continue raising the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
      6. Hold for a count of one and squeeze your biceps.
      7. Return to the start position in a smooth movement, inhaling as you do so.
      8. Repeat.

      9. Note: There are many ways to perform this movement. Other examples include; sitting with or without back support, using alternating arms and also using a cable station’s lower pulley.

      Alternate Curls
      1. Set up an incline bench at 45 degrees.
      2. Holding a dumbbell in each hand, sit on the bench, keeping your shoulders and back firmly against the back rest.
      3. Put your arms down by your side with your palms facing in to your body.
      4. Slowly curl your arms up, rotating your wrist outwards (thumbs pointing away from your body) until the dumbbell is level with your shoulders. (Your palms should be facing your shoulders)
      5. Flex or squeeze your bicep at the top of the movement and hold for a count of one.
      6. Slowly lower the dumbbells back to the start position, turning your palms back in to your body. Repeat.

      7. Note: You can also perform this exercise using one arm at a time or by alternating your arms (Left, right, left, right…)

      Wednesday, February 25, 2015

      Rob's Terrific 20 - Day #19 - Thurs. Feb. 26

      Rob's Terrific 20 
      Day #19 Thursday, February 26th

      Workout focus CHESTS
      Push Up Series 
      • Regular 2x10
      • Claps 2x10
      • Close Grip 2x10

      • Rower x 20 minutes 
      • *After each exercise there are two numbers.  The first is the sets and the second is the reps.  For example: "Push Ups 3x10" means do 3 sets of 10 push ups with a break between each set - 10 push ups, break, 10 more, etc.