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Fitspiration
If you have only 15-20 mins, this workout will blast fat and keep your metabolism revved, all while doing it at home.
Repeat steps 3 times for maximum benefit. At the end rest 30 - 60 seconds before starting again.
10 burpees
20 jumping jacks
10 push ups
20 squat jumps
20 mountain climbers
30 second plank
30 second high knees
20 squat with arm raise
10 push ups
30 second air jump rope
10 burpees
30 second plank
20 squat jumps
20 mountain climbers.
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Groovy
To be perfectly honest with you, I really do not listen to any music when I exercise. I like to go to the gym and do group workouts. So the music they play is usually all I ever listen to. However, the occasions when I go for a run I like to listen to a mix of rock, pop, indie, and retro pop. They help me keep up my pace when I am going for a long run. Here is a list of my favorite artists that keep me running:
1. Sugar - Maroon 5
2. Our Own House - Misterwives
3. Pompeii - Bastille
4. Centuries - Fall Out Boy
5. Holding on to Heaven - Foxes
6. Dark Horse - Katy Perry
7. Bite Down - Bastille
8. Maps - Maroon 5
9. Who We Are - Paradise Fears
10. First Things First - Neon Trees.
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National Nutrition Month
The things that I have learned about nutrition during my #HealthKwest. I am a vegetarian. Have been raised my whole life a vegetarian. But that doesn't always make you the healthiest. However, I have always been very health conscious. Being athletic is something I pride myself on as well. But I believe making healthy food choices is more important than being an athlete. Those two things put together can make for a very healthy quality of life. By watching what you put into your body can determine what kind of output your body will produce. Eating processed/fast foods can make ones body fall apart much faster than someone who eats natural, raw foods. Plus, eating healthy keeps your body in harmony with all of its many functions. As I have gotten older my body doesn't work like it use to. I can't eat the foods that I once did and still be healthy. My body processes different foods much differently then when I was 18 years old. I have noticed that my joints and body don't ache as much since being on my #healthkwest. I have been more conscious of what I drink, which is mostly water with a squirt of fresh lemon. I love fruit and I eat a ton of fruit and always have. But veggies I tend not to eat as much. Don't get me wrong I love veggies too, but its easier for me to pick up an apple than a carrot. Though I have learned to eat more veggies in my time with #GenghisGrill. Now my fridge is full of vegetables.
Being health conscious is something I have always been aware about. However, life has caused many distractions, which have made me to make some poor food decisions as I have aged. I want my children to make healthy choices by providing them with good options. The only way they will learn that is by example. Yes, I have learned a lot! By being healthy and making the right food choices will determine ones quality and quantity of life.
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Ch-Ch-Ch-Changes
The changes that I have experienced since starting the HealthKwest have been small, but noticeable. It seems that my family has noticed that I am more patient with them. This makes me feel really good. I seem to handle stress better with a healthier diet, exercise, and sleep. I personally have noticed my clothes have become looser which in turns makes me have more confidence
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Doing the child's pose before next plank move...#GenghisGrillAd #HealthKwest.
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QUICK WORKOUT TIPS
For people that are on-the-go, circuit training is a great way to maximize the amount of calories you can burn. You can do push-ups against a wall, you can do crunches, sit-ups, lunges, walking lunges, and squats. Steady, repetitive movements for a few minutes a day can help you tone up without leaving your room or office. So whether you have 15 minutes or an hour and 15 minutes, make time to exercise - you’ll fell better in the long run.
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Brown Rice Rocks!!
Here are 10 reasons one should choose brown rice over white rice.
1. It Lowers The Risk Of Developing Diabetes.
2. It’s High In Fiber
3. It’s A Good Source Of Manganese And Selenium
4. It Can Prevent Weight Gain
5. It Can Lower Cholesterol
6. It Offers Many Cardiovascular Benefits
7. It’s A Good Source Of Phytonutrients
8. It Reduces The Risk Of Developing Metabolic Syndrome
9. It Reduces The Risk Of Childhood Asthma
10. It Promotes Bone Health
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Going for Gold
Top 3 goals I want to achieve in my HealthKwest:
1. Long-term lifestyle change: eating clean and exercising.
2. Being a role model to my children by eating right and exercising.
3. Enjoying life to it's fullest and being healthy at the same time.
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Green Tea Rocks! Especially this Cherry Peach Invasion from Genghis Grill, Green tea's biggest benefit is the catechin content. Catechins are antioxidants that fight and may even prevent cell damage. Green tea is not processed much before it's poured in your cup, so it's rich in catechins.
Green tea has been shown to improve blood flow and lower cholesterol. It has been found to prevent a range of heart related issues, from high blood pressure to congestive heart failure.
Green tea seems to help keep blood sugar stable on people with diabetes. Because catechins lower cholesterol and blood pressure, they can help protect against the damage a high-fat diet can cause.
Green tea is known to aid healthy cells in all stages of growth. There are some clues that green tea may help destroy cancer cells. However, that is still in the early stages of research.
These of some of the many benefits to drinking Green Tea.
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Don't Stress
How do I handle stress and nervousness...life has been so stressful and so busy here of late that dealing with stress has been hard. However, my most favorite way has always been was to go for a long run with no music. I enjoy listening to the sounds around me. Listening to my breathing and concentrating on my health and what good I am doing for it. When weather is bad I run on the treadmill. It doesn't have the same effect as running outside, but close. I listen to my children and my animals. I try to focus more on what they really need and don't need. Once I am done I feel revived and ready to be a better mother to my children. I am ready to help influence them in the most positive way. So that is how I handle stress...a good run and thinking about life.
I really don't have any special quotes that I live by. However, I do read my Bible and when I feel I can't get things done there is one verse that always pops in my mind. "I can do all things through Christ who strengthens me" Phil. 4:13.
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Heart Healthy bowl with tofu! Bok Choy and Green Onions with Roasted Tomato 🍅 sauce! #hearthealthy #genghisgrillad.
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Did You Ever Know that You're My Hero?
The gentleman pictured above (Darren) took some of his time to give me some advice about healthy eating, healthy weight loss, and exercises to help to lose weight. He encouraged me to eat good carbs. Explaining that your body needs carbs to have energy in order to function in everyday cases. If we do not eat enough our bodies with lose muscle and muscle definition. And we need our muscle to do everything. He said that eating the right amount of carbs, protein, fresh fruits and veggies, whole grain is a balancing act. We have to try different things in order to see what works and doesn't work.
Exercises that one can do to help with weight loss could be a combination of strength and sprinting. Also, changing up your routine on a regular basis will also help wake your body up to encourage your metabolism to have a boost.
He gave me some very good advice that I will carry with me through this challenge with #GenghisGrill and my #HealthKwest. I will continue to use the advice that Darren gave not just today, but for the rest of my life.
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Eat Your Veggies!
here are a few fresh veggies I like in my bowl at Genghis Grill. And some of the reasons why they are so good for you. Onions: vitamin C, chromium to regulate blood sugar, they help to encourage good cholesterol (HDL), quercetin to help prevent cancer are among the many reasons why onions are good for you. Carrots: beta carotene, help with digestion, alkaline elements, potassium, dental health. Baby Corn: low calorie, low carb, high-fiber, some protein and fat free. Snap peas: help with weight control, vitamins like C and some B, and essential minerals.
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My top 3 goals that I would like to achieve during my health kwest is:
1: to be overall more healthy and be more aware of what I am putting into my body. I enjoy eating healthy. But sometimes i feel it takes too much time and energy. But i want to change that thinking.
2. To be an example for my children. I want my children to see that eating healthy will give one a better quality and quantity of life. I want to be around a long time and i want to experience life to it’s fullest with my children.
3. Finally to be able to do things like I use to. I want to run a marathon. But my health has taken a toll on me. I have about given up that i will never run one. I have run many 5k’s, a 10 miler, and one half marathon. But Genghis Grill has given me that extra motivation to be healthy and to run again. #genghisgrillad #healthkwest #genghisgrill
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