godeafeningchaosbouquet-blog

[godeafeningchaosbouquet-blog]

DETOX YOUR MAKEUP BAG FOR BETTER SKIN

Be honest, how often do you clean out your makeup bag? Are you shifting uncomfortably? You should be. Makeup is the perfect breeding ground for bacteria which you’ll transfer to your face every time you apply it. Besides from being unpleasant, bacteria can cause spots and skin irritation so you need to get into the habit of regularly cleaning out the bag and throwing away old make up. Helpful as ever, Bionic Bodies is here to give you a few tips.

Beginning with the bag, you should wash your makeup bag every month and replace it at least twice a year. When you’re choosing a new one try to avoid bags that would trap dirt. Whilst it’s really handy to have lots of zipper compartments think about the practicality of washing it. Another really important routine to get into is that of washing your makeup brushes and sponges regularly. This can be done using lukewarm water and shampoo. Whilst brushes can last years, sponges should be thrown away at least every three months. The morale of the story is that it’s wise to invest in good makeup brushes but don’t spend a fortune on sponges.

Cleaning your makeup bag and application tools is pretty obvious, but you also need to take an inventory of your makeup and throw away anything you’ve had too long. For instance, mascaras last about three months. They might be usable after this time, but do you really want to risk putting potentially harmful bacteria near your eyes? Suck it up and throw it away.

A great way of keeping on top of makeup, and ensuring you’re not throwing a lot away or using old many products, is to fit your everyday makeup into one bag. A decent sized bag should hold everything you need. If you’re spilling out it’s time to check the dates and see if anything needs to go in the bin. Obviously, this bag wouldn’t include your long-life products, like eyeshadow palettes and eyeliners. And remember, always make sure your hands are clean before you handle your products so as to limit the transfer of germs.

And one last but not least tip: try not getting side tracked by bargains at the drug store or beauty hall buying more and more products you don’t need. “A bargain ain’t a bargain unless it’s something you need.”

[godeafeningchaosbouquet-blog]

INTERMITTENT FASTING FOR WEIGHT LOSS – MORE EFFECTIVE THAN TRADITIONAL DIETS?

Does Intermittent Fasting Lead to More Weight Loss?

What exactly is Intermittent Fasting (IF)?

Simply put, IF involves restricting the timing of your calorie intake.

There are two main ways of doing this. Some people choose to severely restrict themselves a few days a week. The 5:2 diet is a popular example – followers eat normally for five days a week and choose two days to consume only 500 or 600 calories (depending on whether they’re a woman or a man).

Other people who fast intermittently do so for a set period every day. A popular method is the 16/8 which involves fasting every day for 14-16 hours, and restricting your daily “eating window” to 8-10 hours.

The theory behind intermittent fasting is that by restricting the timing of when you eat you can gain control over your diet and that this will aid weight loss. But does it lead to better results than a traditional calorie-controlled diet? The short answer is NO.

What often gets lost in fad diets and eating trends is the simple fact that weight loss requires a calorie deficit. Timing your meals differently won’t shift those extra pounds if, when you do eat, you consume more energy than you spend. IF is just a way of structuring your eating and it needs to be combined with calorie controlling to achieve results.

One of the problems some might encounter with IF is the difficulty to stick to the restrictive periods and often overindulge once the eating window opens. When we allow ourselves to become very hungry we become susceptible to cravings for high fat and high sugar foods. We’re also more likely to over eat and to choose quick unhealthy foods because of the urgency of our hunger. IF can be very helpful for those who have a healthy and sane relationship with food, or those who enjoy larger less frequent meals or for anyone who needs to learn the difference between real hunger and mental hunger.

If you can stick to the regime without causing yourself unnecessary stress or damage your relationship with food, IF can be a good way to condense your diet into a set period and to live normally for the remainder. For this reason, some people have great success with it. So it can be a helpful tool if used accordingly.

For those of you who want to give IF a go, an important aspect is planning and preparation. Work out the calorie content of meals and make sure they fit with your diet, whether it’s fasting days or set eating periods. Prepare and portion your meals in advance so you can reach for them quickly when you’re hungry; this will help to prevent against binge eating. Alternatively, if you’re choosing to have calorie-controlled days, you may want to opt for a high protein replacement shake as this will be quicker than cooking and removes the hassle of making food choices.

It’s also important to examine the types of foods you’re eating. If using the 5:2 method, for 500 calorie days, choose filling foods and load up on vegetables. Drink plenty of water and herbal tea too as this will help to stave off hunger. And focus on the positive aspects of this style of eating – you can enjoy larger meals! It can be very satisfying to eat until you are properly full – just make sure not to overeat.

Overall, intermittent fasting can help you to achieve weight loss if it’s combined with calorie control. The most important thing to remember is that it’s the calorie count at the end of the day that matters, not the timing of your meals.

Because weight loss success can be achieved in many ways, there is no one way to go about achieving a calorie deficit. It’s about finding a way that fits with your lifestyle. Whilst some can abide by the rules of intermittent fasting, others find it too difficult. So whatever strategy you chose, make sure if works for you. Dietary adherence is key for sustainable weight loss and maintenance .

Intermittent fasting may work remarkably well for some individuals, and awfully for others. Most notably, if you do agree to give intermittent fasting an attempt, be sure to listen to your body’s feedback. Starting with smaller fasting windows can help with initial symptoms of hunger and distress. But if it becomes too painful, be honest with yourself, accept it, and find something that you enjoy and works for you!

[godeafeningchaosbouquet-blog]

SHAKE THE WEIGHT OFF!

One of the hardest things about losing weight can be planning meals.  Each one needs to be nutritionally balanced and satisfying, but also leave you with a calorie deficit at the end of the day.  Achieving this can make dieting feel more like a maths lesson than a lifestyle choice.  One way to tackle this problem is to replace a meal with a specially designed weight loss shake.  These drinks are lower in calories than a typical meal – the Bionic Bodies range is under 121 calories – by incorporating them into your diet they will help you to achieve a calorie deficit, leading to weight loss.

Shakes address another most common dieting problem, which is the temptation to grab something quick and easy (and calorific) when you’re hungry.  Drinking your meal takes away this because it’s simple to prepare and portion control is taken care of too.  Furthermore, because shakes are individually portioned they’re ideal for popping into your handbag or keeping at your office desk, meaning that you’ll never be stuck for a healthy and convenient meal option.

Another advantage of drinking shakes is that they come in a variety of sweet flavours.  We all miss our treats when we’re dieting and chocolatey or creamy foods are usually off the menu because they’re so high in calories.  With high protein nutritional shakes you can enjoy the taste without consuming excess calories.

As well as being kind to your tongue, shakes are also good for your digestive system.  The proteins found in them are easier for your body to process than solid food because the breakdown process is lessened, thus allowing it to extract the maximum benefits.  Nutritionally speaking, whey protein – found in Bionic Bodies shakes – is one of the best protein sources because it contains all nine amino acids.  This makes it a complete protein, providing your body with everything it needs to remain healthy and strong.

With all these benefits, it may seem like a good idea to replace all your meals with shakes, but this isn’t the case.  All-shake diets should be avoided for a number of reasons.  The first is that your body needs a wide range of nutrients to be healthy.  Shakes typically contain no fat or fibre, so it’s important to eat wholefoods alongside them to ensure that you’re taking in everything you need.  If you don’t, you could suffer unwanted side effects, including low energy, brittle hair and nails, dull skin, and digestive problems.

The second reason to avoid all-shake diets is that eating is pleasurable.  We enjoy experiencing the different flavours and textures that food has to offer.  As nice as shakes are, they would be a very boring thing to have three times a day! Mealtimes, especially dinners, are also a point in the day when we tend to take a break and socialise.  Cutting out this enjoyable activity makes dieting miserable and, over time, will reduce your likelihood to stick to your regime.

Meal replacements shakes can therefore help you in your weight loss journey if they’re used sensibly and as part of a balanced diet.  Remember, there’s no point in crash dieting by replacing all of your meals with these drinks.  It’s not healthy or sustainable.  But using them once a day as a quick and easy mealtime option can be extremely beneficial.

BIONIC BODIES TIP: to make a power, healthy and low calorie smoothie try blending your favourite whey protein powder with veggies, some low calorie fruit and ice.  We love spinach, cucumber, berries and apples for the ultimate fat loss smoothie which is perfect to replace one of your daily meals!

[godeafeningchaosbouquet-blog]

UNHEALTHY, STRICT OR BALANCED? HOW DO YOU SEE YOUR NUTRITION?

How do you see your nutrition? The way you eat can be broken into three categories: unhealthy, strict, and balanced.  There are obvious problems with the first as eating mainly high-fat and high-sugar processed foods will cause weight gain, low energy, bad skin, and mood swings just to mention a few.  Plus, this way of eating tends to lack the essential nutrients our body needs to function optimally.

A strict diet is one which normally includes a limited amount of calories and foods.   It also excludes alcohol as this is full of ‘empty calories’ – i. e.  calories without any beneficial nutrients.  This may appear to be the optimal way of eating because it cuts out unhealthy foods and produces the quickest results when people are trying to lose weight.  Strict meals often appear on Instagram under the hashtags #healthyeating, #cleaneating, #healthylifestyle, etc. , usually posted by people in great shape who are #bodygoals.

However, the problem with a strict diet is that it’s not sustainable.  Life is about more than obsessively thinking about your next meal and food sometimes needs to be about flavour and enjoyment.  Plus, never eating carbs? Why? Carbs never made anyone fat the same way no food group on its own has the power of making anyone fat unless there is a surplus of calories (consuming more than you burn).

Those who follow a regimented routine might often find that their social life suffers because eating out while following a strict way of eating is hard.  They’re also heavily restricted in their food choices, meaning that their meals can become repetitive.  Strict diets therefore create a lot of pressure and mental strain, so it’s not surprising that followers often succumb to cravings and end up binge-eating.  Not only is this bad for the digestive system and metabolism, the distress of binging has a detrimental effect on mental health too.  This is why a strict diet should only be followed for a short period of time.  For example, if you have a weight loss goal or an event coming up.

The optimal long-term diet for a healthy lifestyle is a balanced approach to nutrition, one which includes lots of fresh wholefoods and controlled amounts of carbs and good fats.  And, most importantly, a few goodies! Social media has skewed the idea of a balanced diet somewhat as some people post about the strict diet they follow six days a week and their ‘cheat day’ when they consume thousands of calories in one sitting.  This is not a balanced approach to eating.  It’s a strict diet with planned binge episodes.

At the heart of it, a balanced diet is about eating the right foods most of the time and then enjoying a treat – not every day, but certainly a few times a week.  It’s the only way to keep your body AND your mind well.  After all, who wants to live a life without chocolate or a glass of wine with family and friends?

The final thing to note about diets is that if your goal is to lose weight then you need to achieve a calorie deficit, regardless of the foods you eat.  The process will be a lot easier, however, if you pay attention to the nutritional value of your food.  Choose high protein options, as these will keep you fuller for longer and will provide your muscles with the energy they need to maintain themselves.  After all, you want to lose fat, not muscle! Meal replacement shakes can be useful when you’re following a strict diet as they take the hassle out of choosing and preparing the right foods.  But they can also be a good addition to a balanced diet when your goal is to maintain your weight.  For example, if you’re planning to treat yourself later that day or need to undo some excessive calorie consumption from the weekend.  Shakes can help you balance your calorie intake so you don’t regain the weight you worked so hard to lose.

[godeafeningchaosbouquet-blog]

WHEN IS THE RIGHT TIME TO START?

When is the ‘right time’ to make a change? Whether it’s beginning a new diet, an exercise regime, quitting a bad habit, spending more time with your family, writing a book or starting a new business, there will always be an excuse to put off starting.

“I’ll start my diet when the kids go back to school so that I can really concentrate on it”.

“I’m too busy at the moment to commit to a gym regime”.

“I’m too stressed right now to quit smoking”.

“When I lose weight, I’ll go for it and ask him out/book the holiday/change the way I dress”.

Sound familiar? In essence, these are all excuses we come up with that prevents us from changing or starting anything in life.

When it comes to making a change the first step is often the hardest, but it’s also the most important.  This is especially true if what you want to start is making changes to a healthier lifestyle and lose unwanted weight.  Every day you spend eating the wrong foods and not exercising you do further damage to your mind and body.  Continuous bad eating habits and lack of exercise are detrimental for our health and wellbeing as we all know, but the other important thing we must remember is that bad habits become stronger the more we repeat the behaviour.  The classic example is waiting until Monday to start a diet.  The weekend before is often spent consuming thousands of unnecessary calories in preparation for the big change.  However, this makes the problem worse because in fact excessive consumption of unhealthy foods can only leave you feeling tired, low and moody which can lead to lack of motivation to change things and get stuff done.  Change doesn’t start on Monday, it starts now and it can be Saturday night!

Once you realize that there’s no such thing as the ‘right time’ you can begin to make meaningful progress.  As Jordan Belfort once said, “The only thing standing between you and your goal is the bullshit story you keep telling yourself as to why you can’t achieve it. ” If you constantly make excuses as to why you can’t change your habits now you should take some time to consider why that is.  Often, it’s because of a fear of failure.  You want to wait until the timing is perfect to give yourself the best chance of achieving your aim.  Instead of seeing obstacles as something to be overcome, you perceive them as insurmountable because you don’t believe in yourself.

To tackle this, you need to become more confident in your ability.  Believe that you have the power to take on whatever life throws at you and that nothing will put you off from reaching your goal.  Of course, you might stumble and have bad days but being able to pick yourself up and dust yourself off is an important part of the journey.  It’s what shows true strength.

Another reason why you need to ditch the excuses is that by telling yourself that you can’t overcome a challenge you’re giving yourself permission not to even try.  This type of negative thinking not only delays you starting, but it can affect you later when you finally do, and you come across an unforeseen problem.  If your mindset is that you can’t handle things, then it’s unlikely that you will.  On the other hand, if you begin when the timing isn’t perfect, you’ll be able to look back and say “I got through that, so I can definitely handle this”…and that is so empowering!

Life is unpredictable and there will never be a ‘right time’ to do anything.  Even if, by some miracle, all factors align to make the beginning of your journey as easy as possible you’ll have to face a challenge at some point.  By accepting that there will always be a reason not to try or a reason to quit, but that what matters is that you go ahead anyway, you’ll set yourself up to be able to cope with anything.  So, if there’s a change you want to make, go ahead and start now!

[godeafeningchaosbouquet-blog]

FOUNDER AND DIRECTOR OF BIONIC BODIES, MICHELLE MARTINEZ SHARES THE STORY BEHIND HER COMPANY

Before the days of Bionic Bodies, I used to be an office worker who started as a junior  admin and ended as a HR officer. As much as I loved working with people it was still a standard 9 to 5 role that had me staring at a computer screen all day. I’ve always been an active person, ever since I was a young girl, so that type of sedentary lifestyle drove me crazy. Am one of those people who doesn’t stop and can’t sit for hours. It feels like my body needs to be moving all day long, so being chained to a desk during my working hours made me really unhappy.

I used to go to the gym every day – before work, during lunchtime, or after work. It was a level of commitment that my colleagues couldn’t understand. To them, the gym was a chore. Somewhere you went a few times a week to stay healthy or to burn off the cakes that were brought on someone’s birthday (there seemed to be a lot of birthdays!). Whereas, to me, going to the gym was the best part of the day leaving me on a good mood, energised and feeling great.

On the days I couldn’t workout at lunch time and had to wait the whole day until I finished work so I could head to the gym made me grumpy. I even noticed a change in my mood; sitting still for a long periods of time made me feel annoyed and irritable. When I can’t move around or be active in some sort of way I become unhappy because I’m fighting my natural energy.

It was becoming more and more obvious that the office lifestyle wasn’t for me, so when I was made redundant I can’t say I was too upset because I saw it as an opportunity to change career track. The idea of being in my mid twenties and out of work may seem scary to some, but I was excited at the prospect. It was then that I decided to turn my passion into my job. As part of my redundancy package, I received 6 months’ pay which I used to become qualified as a personal trainer. I can’t say that taking a big leap with my professional life wasn’t frightening at times, but I knew that this was the path that was going to make me happy in the long-run, so I had to stick with it and give it my all.

Fast forward to the current day and I’m now a fully qualified personal trainer who can’t wait to go to work every morning. It’s so fulfilling getting to do something I love for a living. Even though office work wasn’t for me, I’m grateful for the years I spent doing it because that experience makes me realise how fortunate I am to have the job I have now. It’s also really rewarding getting to share my passion for fitness with other people and motivating them to become healthier in their own lives. Of course, personal training is only part of how I make my living. Bionic Bodies – the company that I founded – sells a range of athletic apparel and nutritional shakes too.

Looking to the future, I want to drive the success of Bionic Bodies further by expanding the range of products it offers. A wider variety of flavours in the nutritional shakes is currently in development. I also want to expand into the health products market. These two areas are important to me because a healthy lifestyle is about more than just going to the gym. A good diet is key to achieving success. As well as this, I’d like to see Bionic Bodies hit the high street. Getting my products into the stores would be a major achievement given the competition in the market, but it’s a goal I’m working towards.

If reading my story made you want to make a change in your own professional life my advice would be to go for it. There’s nothing like the feeling of working a job that you love and I can guarantee that if you take the leap you’ll never regret it.

[godeafeningchaosbouquet-blog]

SLEEPLESS NIGHTS KILLING YOU? TIPS ON HOW TO GET BETTER SLEEP

Sleeping problems are common and sufferers know the toll that not getting enough rest can take. Typical complaints include low mood and irritability, sluggish energy levels that leave you reaching for high-sugar and high-fat foods, and a general feeling of achiness. So, what can you do to get a good night’s sleep?

Common Causes of Sleeplessness   One of the main reasons that sleeping problems are on the rise is the popularity of devices that emit blue light. Your phone, tablet, computer, and television are all sources. Try installing a filter on your screen that will tint it red. This change can take getting used to, but most are timed so the colour intensifies as the day wears on, so you won’t notice the difference as much. Try to put away all electronics at least an hour before you go to bed too as they’re a mental stimulant.

Another source of sleep disruption is caffeine. Avoid coffee and caffeinated teas after 3 pm because they continue to affect your ability to fall asleep long after they give you an energy boost. Alternative drinks include herbal teas, like peppermint or camomile; fruit teas; coffee alternatives, like dandelion coffee or turmeric lattes; and malt drinks. It’s also important to watch your alcohol intake. A few drinks can help you nod off but will prevent you from entering the deeper stages of sleep meaning that your sleep is poor quality – regardless of how many hours you get.

Bedroom Is your bedroom a relaxing place? A good quality mattress is an absolute must and your bedding should be comfortable and appropriate to the season. You want to be reasonably cool when you sleep, so an overly-heavy duvet – whilst snuggly – can cause problems. Tog values come in 4.5, 10.5, and 13.5 and are suitable for summer, spring/autumn, and winter respectively. During very hot weather you could ditch the duvet altogether and just use a sheet.

If your problem is that you wake up very early, invest in blackout blinds to keep the room dark no matter the time of day. And clear your room of electronics. If you rely on your phone as an alarm, at least put it out of arm’s reach so it won’t disturb you or tempt you to scroll social media when you can’t sleep.

Build A Sleep Routine Do you just crash into bed whenever you feel tired? Or, worse, do you nod off on the sofa? If you’re serious about getting a good night’s sleep you need to put more planning into things.

During the day, ensure that you exercise as this will help to burn off energy and give you cause to rest.

Put your phone and electronic devices away at least one hour before bed.

Eat a dinner that includes carbohydrates. In addition to raising serotonin, carbs help lower the stress hormone cortisol, which can inhibit sleep when it is elevated at night. Our bodies follow a natural pattern were hormone levels change throughout the day. Cortisol is one of these hormones—it makes you feel alert when it is elevated in the morning to get you out of bed. Then, cortisol should drop over the course of the day, reaching low levels at bedtime to allow for sleep. But if you train or work late, or deal with “life” stress later in the day, cortisol can flood your system, keeping you anxious and awake. Eating carbs can help reduce cortisol because they trigger a prolonged release of the hormone insulin, which is an antagonist to cortisol. High cortisol is one reason a lot of people crave high-carb “comfort” foods since their body is looking for a way to combat the physiological stress response and lower cortisol. Whole food, complex carbs such as starchy vegetables, fruit, beans, and boiled grains are good choices that will provide high-quality nutrition. Best results generally come from staying away from refined and processed carbs—everything from bread to crackers, cookies, ice cream, and so forth.

Begin getting ready for bed around the same time every night. This could include a warm shower/bath and a skincare routine. Then you could read a book, listen to a podcast, meditate, or perform some low-intensity yoga. If you have a partner, it can be relaxing to chat with them but keep the topics light. If you have something serious or stressful to talk about, save it until the morning. Otherwise, it could weigh on your mind and prevent you from nodding off.

Dig Deeper       By following the above advice you’ll create the right conditions for a good night’s sleep, but if you find that you still can’t nod off then you need to dig deeper and ask exactly what’s stopping you. Is there a problem that’s weighing on your mind? Or a general feeling of stress or anxiety?

Often bedtime is the only point of the day when it’s quite enough to really think about things. However, it’s not the right time to start delving into complicated issues. If there’s something in your life that’s keeping you up at night you need to deal with it in the waking hours. Talk to your partner, a friend, a family member, or even a doctor. Remember, a problem shared is a problem halved and there’s nothing so bad that you have to keep it between you and your bedroom ceiling.

[godeafeningchaosbouquet-blog]

WHEN IS THE RIGHT TIME TO START?

When is the ‘right time’ to make a change? Whether it’s beginning a new diet, an exercise regime, quitting a bad habit, spending more time with your family, writing a book or starting a new business, there will always be an excuse to put off starting.

“I’ll start my diet when the kids go back to school so that I can really concentrate on it”.

“I’m too busy at the moment to commit to a gym regime”.

“I’m too stressed right now to quit smoking”.

“When I lose weight, I’ll go for it and ask him out/book the holiday/change the way I dress”.

Sound familiar? In essence, these are all excuses we come up with that prevents us from changing or starting anything in life.

When it comes to making a change the first step is often the hardest, but it’s also the most important.  This is especially true if what you want to start is making changes to a healthier lifestyle and lose unwanted weight.  Every day you spend eating the wrong foods and not exercising you do further damage to your mind and body.  Continuous bad eating habits and lack of exercise are detrimental for our health and wellbeing as we all know, but the other important thing we must remember is that bad habits become stronger the more we repeat the behaviour.  The classic example is waiting until Monday to start a diet.  The weekend before is often spent consuming thousands of unnecessary calories in preparation for the big change.  However, this makes the problem worse because in fact excessive consumption of unhealthy foods can only leave you feeling tired, low and moody which can lead to lack of motivation to change things and get stuff done.  Change doesn’t start on Monday, it starts now and it can be Saturday night!

Once you realize that there’s no such thing as the ‘right time’ you can begin to make meaningful progress.  As Jordan Belfort once said, “The only thing standing between you and your goal is the bullshit story you keep telling yourself as to why you can’t achieve it. ” If you constantly make excuses as to why you can’t change your habits now you should take some time to consider why that is.  Often, it’s because of a fear of failure.  You want to wait until the timing is perfect to give yourself the best chance of achieving your aim.  Instead of seeing obstacles as something to be overcome, you perceive them as insurmountable because you don’t believe in yourself.

To tackle this, you need to become more confident in your ability.  Believe that you have the power to take on whatever life throws at you and that nothing will put you off from reaching your goal.  Of course, you might stumble and have bad days but being able to pick yourself up and dust yourself off is an important part of the journey.  It’s what shows true strength.

Another reason why you need to ditch the excuses is that by telling yourself that you can’t overcome a challenge you’re giving yourself permission not to even try.  This type of negative thinking not only delays you starting, but it can affect you later when you finally do, and you come across an unforeseen problem.  If your mindset is that you can’t handle things, then it’s unlikely that you will.  On the other hand, if you begin when the timing isn’t perfect, you’ll be able to look back and say “I got through that, so I can definitely handle this”…and that is so empowering!

Life is unpredictable and there will never be a ‘right time’ to do anything.  Even if, by some miracle, all factors align to make the beginning of your journey as easy as possible you’ll have to face a challenge at some point.  By accepting that there will always be a reason not to try or a reason to quit, but that what matters is that you go ahead anyway, you’ll set yourself up to be able to cope with anything.  So, if there’s a change you want to make, go ahead and start now!

[godeafeningchaosbouquet-blog]

FOUNDER AND DIRECTOR OF BIONIC BODIES, MICHELLE MARTINEZ SHARES THE STORY BEHIND HER COMPANY

Before the days of Bionic Bodies, I used to be an office worker who started as a junior  admin and ended as a HR officer. As much as I loved working with people it was still a standard 9 to 5 role that had me staring at a computer screen all day. I’ve always been an active person, ever since I was a young girl, so that type of sedentary lifestyle drove me crazy. Am one of those people who doesn’t stop and can’t sit for hours. It feels like my body needs to be moving all day long, so being chained to a desk during my working hours made me really unhappy.

I used to go to the gym every day – before work, during lunchtime, or after work. It was a level of commitment that my colleagues couldn’t understand. To them, the gym was a chore. Somewhere you went a few times a week to stay healthy or to burn off the cakes that were brought on someone’s birthday (there seemed to be a lot of birthdays!). Whereas, to me, going to the gym was the best part of the day leaving me on a good mood, energised and feeling great.

On the days I couldn’t workout at lunch time and had to wait the whole day until I finished work so I could head to the gym made me grumpy. I even noticed a change in my mood; sitting still for a long periods of time made me feel annoyed and irritable. When I can’t move around or be active in some sort of way I become unhappy because I’m fighting my natural energy.

It was becoming more and more obvious that the office lifestyle wasn’t for me, so when I was made redundant I can’t say I was too upset because I saw it as an opportunity to change career track. The idea of being in my mid twenties and out of work may seem scary to some, but I was excited at the prospect. It was then that I decided to turn my passion into my job. As part of my redundancy package, I received 6 months’ pay which I used to become qualified as a personal trainer. I can’t say that taking a big leap with my professional life wasn’t frightening at times, but I knew that this was the path that was going to make me happy in the long-run, so I had to stick with it and give it my all.

Fast forward to the current day and I’m now a fully qualified personal trainer who can’t wait to go to work every morning. It’s so fulfilling getting to do something I love for a living. Even though office work wasn’t for me, I’m grateful for the years I spent doing it because that experience makes me realise how fortunate I am to have the job I have now. It’s also really rewarding getting to share my passion for fitness with other people and motivating them to become healthier in their own lives. Of course, personal training is only part of how I make my living. Bionic Bodies – the company that I founded – sells a range of athletic apparel and nutritional shakes too.

Looking to the future, I want to drive the success of Bionic Bodies further by expanding the range of products it offers. A wider variety of flavours in the nutritional shakes is currently in development. I also want to expand into the health products market. These two areas are important to me because a healthy lifestyle is about more than just going to the gym. A good diet is key to achieving success. As well as this, I’d like to see Bionic Bodies hit the high street. Getting my products into the stores would be a major achievement given the competition in the market, but it’s a goal I’m working towards.

If reading my story made you want to make a change in your own professional life my advice would be to go for it. There’s nothing like the feeling of working a job that you love and I can guarantee that if you take the leap you’ll never regret it.

[godeafeningchaosbouquet-blog]

AM EATING “HEALTHY” BUT STILL NOT LOSING FAT

Are you eating healthy but still not seeing results? Are you tracking calories to see how much you’re actually eating? Remember, calories always count especially when it comes to fat loss. Master Trainer and Founder of Bionic Bodies, Michelle Martinez shares some tips to help you be more mindful of your nutrition.

“The most important tool when trying to lose body fat is the CALORIE DEFICIT. If you’re not getting there you might be on a surplus or maintenance level without realising unless you have a health condition that prevents you from loosing fat. Have a close look at you daily food consumption. From years of training clients the examples below are common foods people tend to overeat without realising mainly because they’re healthy really. But healthy is not calorie free. There’s nothing wrong with those foods or lightly frying your food but bear in mind they add calories if quantity is not kept under control so just be aware . I had a client years ago who drank 2 LT of orange juice per day. As soon as she cut it out she lost 3kgs in one month”.

NUTS: Great source of healthy fat and essential for hormonal health, these contain on average 600 calories per 100g. “I’ve seen nuts being eaten from the bag with no portion control”. An average size bag of nuts contains 100g. Eat the whole bag (not hard to do) and you will be consuming 600 calories in one sit.AVOCADO: Another great source of healthy fat but also high in calories with 190 calories per 100g. Found in salads and sandwiches in large amounts sometimes. A weekend brunch of eggs, toast and avocado can be enough to kidnap a third of your daily calorie allowance for fat loss so be mindful when placing your order at a restaurant.SALAD DRESSING: Salads are a great option when eating out although they can be quite misleading. They normally come with a massive amount of fattening dressing that defeats the whole idea of having a salad. The wrong dressing or too much dressing can easily add 300 calories to your salad without you even noticing. TIP: Ask for dressing on the side and add a little.SMOOTHIES:  There’s nothing wrong with smoothies. It all depends what goes in them. But normally if you get your smoothie from a cafe have a look at what goes in. They’re usually made with 5 ingredients on average – fruit, vegetables, seeds, peanut butter, yogurt and sometimes even half an avocado gets thrown in. This can easily turn into a 500 calorie drink. The best option would be to go for a green juice made of mostly vegetables and a small amount of fruit.COFFEES️: “I’m a coffee addict TBH and there’s nothing wrong with having a latte or cappuccino”.An average latte contains anywhere from 150 to 250 calories depending on size and milk selection. So if you have 2 a day you are using 300 to 500 calories of your daily allowance just in coffee. TIP: A skinny americano provides 20 calories.COOKING METHODS: Coconut oil and olive oil are great sources of fat but extremely high in calories with an average of 900 calories per 100ml or grams. It’s ok to lightly fry your food but be mindful of how much oil you use. 2 TBSP of olive oil can add 240 calories to your meal.Small changes can make a huge difference to your fat loss goal. There’s no need to stress or obsess. Instead, be mindful, educate yourself and find a way of controlling calories that works for you. If you find you can’t live without your latte, that’s ok. Perhaps you can cut a little somewhere else. At the end of the day, stick to habits you can sustain and adhere on the long run as consistency is what delivers results that last forever.

[godeafeningchaosbouquet-blog]

BURN FAT BY BOOSTING YOUR TESTOSTERONE LEVELS

What do you think of what you hear the word ‘testosterone’? Maybe your memory floats back to your secondary school science classes, something kind of hormone that men have – right?

Testosterone is a sex hormone that is naturally made in men’s bodies, but it also exists in women’s bodies in lesser quantities. One of its functions is as a stimulator for increased muscle mass. It’s part of the reason that men tend to be more muscular than women.

As women, our sex hormone is oestrogen. Besides from being the source of our fabulous femininity, oestrogen unfortunately increases fat storage especially on the lower body and back of the arms.

Both hormones exist within women’s bodies, but their amount isn’t static and we can change the balance by doing certain things. Given that testosterone increases muscle mass and helps burn body fat, if you’re looking for a toned physique then you want to increase your levels of it.

A great way of doing this is by incorporating weight training in your workouts. Cardio is still a great means of burning calories but resistance training has a lot more benefits than we think and one of the main ones is increased muscle mass so we can boost our testosterone levels and therefore burn more fat!

So what kind of exercises can achieve this? It’s the intense types that build muscle, because this leads to the body producing more testosterone as explained above. These will also decrease your levels of fat, making for a more defined and toned body. And don’t be scared, weight training won’t bulk you up ladies! Instead, it will change your shape to a more curvaceous and toned physique.

Some of the best exercises for this are squats, lunges, deadlifts, pull ups, push ups and any others that involve more than one muscle being used. These are called compound exercises and they burn a huge amount of calories when performed making you strong at the same time. Remember, to stimulate testosterone production your body needs to be put through an intense session so push yourself but lift safely to avoid injury. As well as doing resistance training regularly, make sure you get enough rest and good quality sleep so you can make the most out of your workouts. Intense exercise on a tired body will just lead to exhaustion and increase your risk of injury.

The other important thing to look at is nutrition. A healthy balanced diet that includes all food groups is essential to support your gym workouts providing you tons of energy for better performance helping you manage body fat levels at the same time. Make sure you drink enough water as dehydration can cause severe tiredness, dizziness, headaches, if affects your mood, cognition, cardiovascular output, and even your lifespan.

If you’re inexperienced with gym equipment or unsure what to do speak to a personal trainer. They’ll make sure that your workout is hitting all the right points and that you’re not at risk of hurting yourself by doing something incorrectly.

[godeafeningchaosbouquet-blog]

HOW TO LOOSE WEIGHT AND KEEP IT OFF

The hardest part about a diet isn’t losing weight, it’s keeping it off. When you first begin a regime you’re spurred on by watching your body change shape and this keeps you motivated. However, when you get to where you want to be it’s easy to become complacent. A little treat here, a meal out there, a few more glasses of wine per week and you end up right back where you started, sometimes even heavier. It’s a story we hear every day at Bionic Bodies. Luckily, there is an answer. Follow our advice and the only weight that will be fluctuating will be the dumbbells in your arms.

First of all, dispel the notion of dieting. You’ll never maintain the figure you want if you’re thinking in those terms. Diets are short-term and built to fail. Dieting changes the way you think about food, like it’s an enemy. Food is a glorious thing that not only tastes amazing, but nourishes your body and makes you feel good. So when you’re planning your meals for the day focus on consuming whole foods which provide nutritional value keeping you healthy, energised and fuller for longer. Another important thing to look at is portion control. In order to loose weight there has to be a calorie deficit – calories in versus calories out. A great way of adding bulk to your meals without blowing your daily calorie allowance is by including protein with most of your meals and add a good amount of vegetables. Remember, protein provides satiety decreasing the chances of snacking on sugary and processed foods later in the day.

Leading a healthy lifestyle that includes good nutrition and exercise is the answer to sustainable fat loss and results that will last a lifetime. If you already take part in any type of exercise that’s great but regular resistance training is proven to speed up the fat loss process. By building muscle you can burn more calories while at rest. Resistance training is also important to keep you strong, mobile and capable providing other health benefits like injury prevention and improved posture.

If you’re not sure which kind of exercises are right for your body we recommend taking some professional advice from one of our personal trainers who can sit down with you, discuss your goals and design a plan to help you achieve them. We can also instruct your gym sessions so that you get the most out of the time you put in making sure you don’t get injured.

Food and exercise are two of the most important factors in achieving a healthy lifestyle, but there are a number of other steps you need to take to make sure you’re looking after yourself. Getting enough sleep is a problem we see time and time again. Not getting your eight hours affects your body as much as chowing down on junk food. It leaves you tired and demotivated, so you’re more likely to reach for sugary snacks or skip the after-work gym session. It’s also really important tostay properly hydrated. Water bottles aren’t just for the cardio machines! You need to be sipping on H2O all day long. Get into this habit and you’ll find you are less hungry, have better skin and you won’t suffer from as many headaches.

Finally, you need to manage your stress levels. This can be tough because it involves putting yourself first. Saying no to overtime, favours for your friends or even your partner can make you feel guilty, but in reality you’re a lot more useful to people when you’re destressed. Otherwise you risk burning out and reaching for the ice cream tub. The above are some of the most important steps in living a healthy lifestyle and making a happier you. Embrace them and ditch the constraints of dieting. Life is a lot better when you feel good about yourself!

[godeafeningchaosbouquet-blog]

WHO IS THE QUEEN OF NUT BUTTERS?

Nut butters have become really popular, but are they all equal? Bionic Bodies has done some serious label reading to find out which ones you should gorge yourself.

Let’s being with the one that sparked the nut butter phenomenon, almond butter. It comes in at 650kcal and 25.4g protein per 100g. Vitamin E, riboflavin, calcium, phosphorus, and magnesium are all found in this pot of joy.

Next up is cashew butter. It has the lowest calorie count of them all with 628kcal per 100g, although it’s not a massive calorie saving. However, at 20.6g of protein it’s certainly packing a punch that would see you through ‘til lunch! Phosphorous, magnesium, iron, zinc, copper, and manganese are all present. It’s interesting that cashew butter contains iron because this is a mineral that the body cannot make or store, and which ladies have a tendency to be low in.

Hazelnut butter comes in with 688kcal per 100g and the lowest protein content of the all at 14.5g protein per 100g. It contains copper, manganese, magnesium, vitamin E, and biotin. Biotin is a complex B vitamin which is good for your hair, skin and nails. It’s also incredibly important for pregnancy.

Last but not least, brazil nut butter is the most calorific at 757kcal per 100g and 14.6g of protein per 100g. Like hazelnut butter, it also contains biotin. Phosphorus, magnesium, calcium, and iron are all present too.

Due to its superior protein content, Bionic Bodies is crowning almond butter the queen of the butters! However, this analysis has shown that all nut butters have a fantastic nutritional value. To get the most out of them you should look at your own diet and see if you’re missing any of the minerals and vitamins mentioned above. Then incorporate that butter into your diet. Healthy has never been so delicious!

Last but not least, Omega 3 is a great source of healthy fats with an array of health benefits such as improved cardiovascular function, improved joint flexibility and healthy skin and hair. With Bionic Bodies Omega 3 capsules you can boost your health without blowing calories.

This comparison was made using Meridian brand nut butters.

[godeafeningchaosbouquet-blog]

IRS Audit – How far back can you be audited?

Have you ever wondered how long you should keep tax return documents, just in case the IRS decides to audit it? Even if you do your best with your taxes, taxes are horribly complex.  It is good to know laws that set time limits on IRS audits.

Under the Internal Revenue Code, Section 6501 provides the statute of limitations on IRS audit. It varies depending upon the circumstances of the tax return.  Generally, IRS will not go back more than 3 years unless there is something very wrong with the tax return that was filed.

The statute of limitations starts on the original due date of the tax return.  If the tax return was filed prior to the due date it doesn’t matter, the statute of limitations starts on April 15th of the year that the tax return was due.  It’s important to note that filing a tax return on extension has the downside of also extending the time your return is subject to an audit.  So, if you filed your 2013 tax return on April 15, 2014then the IRS would have time until April 15, 2017, to audit it.  However, if you had requested an automatic extension and filed tax return on Oct 15, 2014 then the IRS still has time until Oct. 15, 2017, to audit your return and assess any additional tax and penalties due.

Below are the three different time frames and descriptions of when each applies for the IRS to audit your tax return.

3 Year Period: This is the standard amount of time that the IRS has to legally audit most tax returns.  This is the time period that applies if you do not fall into any of the two categories listed below.

6 Year Period: If the income on the tax return was understated income by 25% or more the statute of limitations to audit the return can be extended by another 3 years.  It is really worth noting that the IRS doesn’t consider any amount as omitted from gross income if you disclose it in the tax return, or in a statement attached to it, and you do it in a manner that’s adequate for the IRS to appraise the nature and amount of the item.  So, in case you used an estimated cost basis to reduce the capital gains income on the sale of property.  However, you disclosed this and the possible lower cost basis on a written statement, the IRS would have only three years to audit that tax return.

Unlimited Time Period: If the tax return was filed with the purpose to commit fraud then the statute of limitations may be prolonged to all the time.  There may be a great line between fraud and negligence and this best applies to tax fraud.  The IRS ought to show fraud in those forms of cases and generally will most effective do that if a variety of money is concerned or it is an excessive profile tax case.

IRS Audit Group attorneys are extremely passionate about helping people, and at IAG we are dedicated to resolving your IRS tax issues.  Our tax attorneys take pride in being accessible, efficient, and responsive.

[godeafeningchaosbouquet-blog]

Top Seven Warning Signs That Can Initiate a Tax Audit by IRS

In general, no one really wants to be audited by the Internal Revenue Service (IRS) and to be frank, it’s a problem. There are chances of getting audited as the income level increases as well. It is better to play safe to avoid the burden and stress of an IRS audit.

Here is a summary of the reasons for getting audited

– Annual income – Exclusion of income while filing returns – Deductions claimed based on total income

In order to stay out of this IRS auditing, it is prudent to look into a few red flags (warning signs) which you take note of as follows;

Earning income from multiple sources

When you have multiple sources of income, say you are a freelancer, it may turn out for you hard to maintain all of the income year earned, and the much more likely you’re to leave out a payment. Any organization you work for is required to send the IRS copies of all 1099s and W-2 forms you receive. If the income you record doesn’t line up with those forms, that mismatch IRS will trigger at least a letter audit. Unreported Income Unreported income is a huge deal to the IRS. According to a recent IRS report, U.S loses hundreds of billions per year in taxes due to unreported income. So if you fail to showcase those earnings, the IRS will ask explanations.

Running own business

The IRS always have an impression that they can find more the unpaid tax from those who run own business. It’s always better to keep a good track of records if you are running own business. It is advisable to maintain in-depth reports, which consists of business associated receipts regarding purchase etc. in a good categorized manner is a must when filing the returns.

Foreign Accounts & Assets

If you keep the overseas account, it could certainly raise questions in the minds of IRS specialists. Also, the IRS is intensely focused on any individuals who hold an offshore bank or any kind of security accounts. Also, the residents and citizens of U.S who hold any foreign assets are required to report it to the IRS on form 8938.

Involving in huge money transactions

The IRS obtains many reports concerning the excess amount of currency transactions via bank deposits and withdrawals, casino visits etc. Even many banks also fill out an IRS reporting form for cash transactions of over $5,000. It is advisable to take note of these transactions and be prepared to give an explanation in the case asked for.

Hiding the taxable income

If you file a return which doesn’t match up with the records sent to the IRS by your employer, you are most likely to be called into account as the IRS gets all the copies such as 1098’s, 1099’s and W-2’s. Hence, it’s always better to file a return on all your taxable income.

Corporate deductions and Personal expenditures

It is always better to keep corporate and personal expenditures at a distance as much as possible because the IRS experts will have all the particulars regarding your family members and are greatly skilled to check the significant purchases made immediately prior to birth dates or anniversaries.

[godeafeningchaosbouquet-blog]

Tax Audits: Understanding IRS and State Tax Audits

When you get a notice from IRS for State Audit, it evokes a mix of responses and you may get frightened.  If this is the first sales tax audit your business has experienced, your first reaction may be to panic, and wonder why you were chosen.  If you have previous tax audit experience, you may be a bit more relaxed, but the inconvenience and disruption caused by tax audit may have you looking for ways to delay the audit until a better time.

Regardless of your reaction, there are important steps to be taken while preparing for sales tax audit.  There are also serious things for you to avoid as you deal with the tax auditor.  When it comes to sales tax audit preparation, and audit management it is different.  It depends on each business and each state audit and these suggestions need to be evaluated in light of your specific situation and the types of transactions your business conducts.

States Audit

State sales tax audits are conducted for a number of reasons.  First and foremost, the states will tell you that the audit is to make sure that the state sales tax laws are being followed by the businesses.  In reality, the tax audit is a significant and effective way to increase tax collections and state revenue.  Although auditors are not generally evaluated or compensated on the number of audit collections they generate, the unspoken expectation is that they will collect enough unpaid tax to cover a multiple of their salary.  Tax Audits improve state revenue straight through the valuations of tax, interest, and penalties paid by the taxpayer. It will also result in future increased tax payments of the business once the errors have been identified and corrected.

In addition to generating immediate tax revenue, sales tax audits also provide productive and valuable information for future audit leads.  As auditor gathers more information on untaxed purchased made by from out-of-state companies, this information is further evaluated.  This often leads to link inquiry from being sent to these out-of-state businesses that may be audited if it can be proved that they have the connection with the state

Finally, audits provide a very clear picture as to what types of transactions are occurring in the marketplace.  States laws and regulations delay significantly from realities of the marketplace.  As auditors see new sales transactions and new types of products/services being sold that do not neatly fit into the existing tax framework, they often give this data to the tax policy folks.  This will further result in the change of regulations to better define the tax treatment of the transactions.

To sum it up to states audit in order to:

Collect revenue for the state

Make sure businesses within the state are collecting sales tax (and in the right amounts)

Generate future revenue for the state as businesses become compliant

Find out-of-state trades that may possibly have connection in-state

Find out what types of transactions are occurring in the marketplace in order to make new tax laws.

Despite of all these things, the first step you need to do is to avail the service of qualified and experienced auditors.  IRS – Audit- Group is a team of Tax Professionals, CPA’s and Enrolled Agents who major in in Tax Audit Representation & Resolution.  Besides the IRS, agencies such as the California State Tax Audit and the Board of Equalization can also inquire about the taxes you filed.  Complete the Audit process with ease and stress-free with IRS AUDIT GROUP.

[godeafeningchaosbouquet-blog]

RELEVANE OF ACCOUNT AUDIT AND MULTIPLE TYPES OF AUDITS

There are multiple purposes for auditing of any enterprise.  It is mandatory for all publicly listed companies to audit their financial statements, and subsequently make it available to the public.   Audited financial statements can be used for improving internal controls or for assessing the financial position or performance of an entity.  The elements of financial transparency which results out of audit help in establishing a good relationship with investors and the company.

While preparing for an audit, it’s important to set internal controls and policies that are monitored and reviewed by the internal audit team.  The auditing group which performs such audit collects substantial information relevant to the enterprise, and issues statement or opinion about the quality and integrity of the company’s operations and financial status.  During the statutory audit, the auditor has to review the processes and procedures by which the financial information was prepared.  That is, the auditor has to check if the preparation of the company’s financial reports is aligned with GAAP or other applicable reporting frameworks.  Statutory audits underscore the importance of financial reporting in corporate transparency.

There are multiple types of audit as elaborated below;

Financial – Financial audits typically look into the accounting controls present in the general ledger or sub-ledger systems.  Financial statement auditing is the focus of our external auditors.

Operational – Operational audits focus on the review and assessment of a business process.  The activities of the business process may result in a direct or indirect financial impact on the organization.  Internal Audit primarily focuses on operational audits but can extend the scope to include accounting procedures that can impact financial reporting.

Compliance – Compliance audits review the level of compliance with internal policies or external regulatory requirements.

Information Systems – Audits of Information Systems look at the overall infrastructure and network controls that relate to the security of the network and the systems.  Such audit includes technical operations, data center operations, project management procedures, and application controls.

Integrated Audits – Integrated audits look at controls that address financial, operational, compliance and information systems risks.  These audits are typically centered on a business cycle or a specific part of a process.

Auditors protect the public from investing in companies that use corrupt business practices or that attempt to defraud investors with false financial statements.  They also provide assurance to investors and creditors that company funds are handled appropriately.  By reviewing financial statements and digging into accounting records, auditors can determine if the financial statements and records accurately depict the company’s true financial profile.