Spring Roars in Like A Lion

Woman in Field of Flowers

Springtime Fresh Air

There is a reason why we all look forward to Spring. It comes with favorable weather conditions and some other perks. One downfall is the side-effects of Spring like seasonal allergies. But for the most part, who doesn’t want to feel some warm and dry air after a long cold, wet winter. Spring is one of the temperate seasons that separates the frigid temperature of winter and the harsh heat of summer. Spring varies between different regions of the world and lasts for an average 3 months per year.

Flowers in SnowFrom a health standpoint, allergy sufferers can feel pressure from melting snow. You might think how can melting snow cause allergies? Well, harmful contaminants accumulate in the snow during the long winter so when the snow melts it releases these chemicals into the air at a high concentration. All of these allergens in the air can cause watery eyes, coughing, sinus issues like pressure and a runny nose and sneezing. If you are one of the many that suffer from seasonal allergies you should abstain from being around these allergens unless on proper medication. A daily loratadine or allergy pill will help relieve these symptoms. Also, if you have a healthy immune system you’re sinuses will have more protection from these contaminants. You can boost your immune system by taking vitamin C, eating healthy food and getting an adequate amount of sleep. At least for the first few days of Spring, or till the snow is gone, try to stay indoors and stay protected from these contaminants.

Spring has some negative qualities like flooding and ice after the snow melts. The more snow we have during the winter, the more snow that melts and floods. When spring brings the thaw, it can cause temperatures to get very high, causing the snow to melt rapidly which can lead to runoffs and icy spots.

If you are one of the many wo suffered from Seasonal Affective Disorder (SAD) then you will feel some relief. Seasonal Affective Disorder is the onset of depression during the cold winter months. Their body rhythm becomes out of sync due to lack of sunlight. It has affected about 3% of the US population so it’s very common. Symptoms of SAD include sleeping long hours, weight gain, decreased interest in being social and increased fatigue. People suffering from this disorder are happy during the spring, summer and most of fall but once the weather gets colder and the days get shorter they become sad and secluded.

On a positive note, Spring bring many great benefits like…

  • Boost in Mental Health: Winter can cause hibernation but the fresh air and the long days can bring happiness and less stress
  • Fresh Produce: More fresh food is available during the spring. This Is the best time for farm produce to grow and flourish
  • More Vitamin D: Vitamin D is obtained by the sun and is very important to keep Seasonal Affective Disorder at bay. It also strengthens your bones and muscles
  • Healthy Hair and Skin: During the cold harsh winter weather your hair gets dry and brittle and your skin gets dry and cracked. During the spring, the weather is at a comfortable temperature which in turn is healthier and softer on your hair and skin
  • More Socializing and Exercise: With the weather warming up and longer daylight hours, more people come out of hibernation and enjoy the nice weather. This means more social activities. Also, instead of working out in a gym, which not everyone likes to do, they can get in a quality exercise outside
  • Healthier, Fresher Homes: When it’s freezing outside you have all of the windows in the house closed up, heat blowing air and dust all over. Once the weather gets warmer it’s nice to open the windows and let some fresh air circulate

Other than allergies and some occasional flooding, Spring is one of the best seasons. Finally getting some fresh air, warm sun and much needed daylight can make anyone’s day.

There is a reason why we all look forward to Spring. It comes with favorable weather conditions and some other perks. One downfall is the side-effects of Spring like seasonal allergies. But for the most part, who doesn’t want to feel some warm and dry air after a long cold, wet winter. Spring is one of the temperate seasons that separates the frigid temperature of winter and the harsh heat of summer. Spring varies between different regions of the world and lasts for an average 3 months per year.

Get that Bikini Body Now!

Spring Break is coming up fast, then soon to follow is Spring and Summer. Sundresses, shorts and bikini time! You’re probably feeling like me and still regretting the large quantity of snacks, sweets and drinks that were consumed over the holidays. There’s still time to get the body you want by Summer! First of all is changing your diet. No more sugary drinks, no more fruity alcoholic drinks. Stick to champagne, a lot less calories. Eat more protein and less carbs. Stop snacking on cookies, chips and candies. Pizza, burritos (my weakness) all need to be stopped or reduced by 99%. Most of all drink water! Drink A LOT of water. I’ve put together a list of 7 workouts that I do right at home, no gym required. It’s easy to do and easy to follow. You can do it while watching tv which is nice as long as you don’t slow down and get distracted. For me I just do each exercise in 2 minute intervals, you can do 60 seconds if you want to start and I do each workout 4x so about an hour workout. If I am low on time I just do 2x.


Squats are very easy, just place your legs arms width apart, or further if you’re daring. Raise your arms up like your about to box, fists up and keep your back straight. Now dip your body down then up. Do that over and over again.

Cross Knees to Elbows

This is a great workout to get your heart rate pumping. Standing up straight, raise your arms to your head. Now while rotating your upper body to the left, lift your left leg up, knee as high as you can go. Now rotate and do the other side.

Alternating Front Dumbbell Raise

This is a great starting work out for the arms because it’s so simple. Take two weights or what I do is use kettlebells and just lift. Alternating arms lift your arm straight out without bending the elbows.

Medicine Ball Squat with Overhead Lift

Back to the squats. You can use a medicine ball or use a kettlebell. Instead of spreading your legs arms width apart go a bit further. While holding the medicine ball raise it up high above your head. Now bring it down to your waist while squatting. Then go back up, stand straight with the medicine ball above your head. Then again, up then down.

Hip Raises

I love hip raises, very easy to do and you can feel the tightness in your abs, butt and thighs. Also, a great starter for the floor workouts. I’d highly recommend getting a yoga mat for these because it’s comfortable and more supportive than just a blanket or the floor. Now following the pose in the diagram, lay down on your back, knees up arms flat at your side. Lift your but up as high as you can. Hold it for as long as you can, I do 10-20 seconds at a time.

Elbow to Knee Crunch

While lying on the mat, cross your arms up to your head, life your head up. Then lift your legs up in the air and just like a crunch lift your chest towards your legs towards your chest. But for this you will alternate your arms and legs just like the Cross Knees to Elbows. When you lift your head and chest up rotate your left arm towards your right knee. Then vice versa with the right arm and left knee.

Jackknife Crunch on Aerobic Step

For this last workout which to me is the hardest you will need an aerobic step. If you don’t have one that’s fine I just use my yoga mat. Sit up on your but with your legs outwards. Place your hands on the floor supporting your body. Lift your knees up to your chest (but not all the way to your chest) and then push out till your legs are flat. While pushing out with your legs, lean your shoulders and chest back. Hold it then come back in. Repeat.

Guiding your Weight Loss through Meditation

There’s many factors to losing weight like diet and exercise but what about psychological health and mindfulness. When you are trying to lose weight, you can get stressed or overworked. You can start feeling exhausted both physically and mentally. But, changing the way you think and feel can help aid the weight loss process to keep out negative thoughts and feelings. Below is a list of all the ways you can gear your mind towards a more positive outlook, motivate yourself, change your relationship with food and help you look in the mirror and feel amazing. First of all, with mental stimulation and lastly with meditation practices.

Tips for Positively Controlling your Mind

  • Be realistic, you’re not going to hit your goals and be super thin within a few weeks. It takes time to properly lose weight and get in shape.
  • Rome wasn’t built in a day, patience is key! I think the most difficult lesson to learn is to be patient. You will have good days and bad days, you will look at yourself in the mirror and see results one day and then the next not see any and feel like giving up. Chill out and give yourself a break.
  • Make a plan and start a routine. How stressful is it when you don’t have a schedule? You easily forget to workout, forget to eat, eat too much. If there’s a routine then your body can adjust and you can feel good about each day.
  • Look at yourself honestly. Sometimes looking in the mirror and critiquing yourself is hard but needed to move forward. Look at your body, your lifestyle and think about what you dislike, the cold hard truth and then throw it all away. Mentally erase those feelings and start new.
  • After you’ve erased those negative thoughts, figure out what you want to gain in the end. Whether it’s losing the weight to fit into that bikini, or wedding dress. Getting fit to be a better person for your family. Give yourself a positive goal instead of just “I want to be fit and thin.”
  • Fantasize, imagine life when you are at your goal. It looks pretty great, right? Fitting into those jeans or being able to feel confident on the beach with barely any baggy clothes holding you back. Use these thoughts and fantasies as a way to motivate you into working harder.
  • No more excuses, stop the blame-game. It is your fault. You are the ring leader for your daily choices. You go to dinner and get chicken fingers and french fries. You then blame everyone at the table for your bad choices. Just because your friend got a cheeseburger and fries doesn’t mean you have to do the same. You could have gotten the salad, you aren’t being forced to eat poorly, every restaurant has healthy choices. Take responsibility for your actions and make better choices.
  • Be positive and confident. Stop putting yourself down saying you’re fat and ugly. Stop thinking that you have nothing to wear, you look fat in everything you wear. If you think you’re fat then everyone else will think it too. Your energy reflects onto other people. But if you get dressed and look at yourself in a positive way then everyone around you will feel the same way.
  • Daily Motivation. Make this an important part of your routine. For me, every night before bed I look up motivational quotes. Look up outfit’s I would love to wear when I am at my goal weight. Go to bed thinking positively. Wake up replaying these motivational quotes in your head.
  • Set a goal calendar. I have one in my bathroom by the scale, I add daily scale readings, weekly goals and rewards for myself. If I hit this week’s goal then I can get a pedicure. Things like that can excite you.
  • Look at Food differently. When we look at food we either go into a frenzy or we look at it with disgust. Don’t do either. Look at food as in, this is going to make me feel good and healthy or this is going to make me feel tired and sick.
  • Lastly Love yourself. Never look in the mirror feeling disgust or hate. Look at your body and pick out the parts you love. Pamper yourself the days you feel less than your best. Wear something that is your go-to favorite. Do what will make you discard all depressing feelings.

Now that your mind is motivated and re-trained, here’s some ways to Meditate daily

  • Turn off your phone, silence it, no distractions to ruin your meditation.
  • Take a walk, get your body warmed up and your blood flowing. This helps with circulation and keeps your body from feeling restless.
  • Sit up straight, comfortable whether that is in a chair, on a pillow, legs crossed or out straight.
  • Relax your arms and shoulders and place your hands on your thighs.
  • Stay very still to keep the body quiet.
  • Calm your breathing, focus on your breathing for a few minutes till it’s even and relaxed.
  • Focus on each breath removing all thoughts from your mind. You will start to breath slower and feel a sense of great calm.
  • Keep your eyes closed and smile, you will then start to feel relaxed and peaceful.
  • Meditate in the Morning and/or at Night, whenever you feel the need or have the time. Starting the day with an immense calm feeling and then ending the day feeling relaxed is a great start.
  • Set up a timer in case you have only a small window of time to meditate, this will ease your mind to not check the clock.
  • If you’re distracted by noise then play soft tranquil music like waves, rain or a soft piano.
  • When you are ready to stop meditating don’t rush out of it, slowly come out of your Zen state.

5 Ways to Warm-Up Before Cardio Workout

When you think cardio, you think of this intense workout when you sweat a lot and your heart rate is super-fast. That whole “No Pain, No Gain” workout. You then go straight into the heavy-duty cardio and start to overheat and get overworked and tired too quickly. Without a warm-up, your body isn’t adjusting to the increase movement, heart-rate and sweating properly. A warm-up is your body’s way of preparing itself to sweat and burn calories. By gradually raising your heart-rate and gradually raising your speed, your body has time to adjust and work harder.

But is a warm-up really that important? Well, yes, it is. By properly warming-up before an intense workout your muscles are able to warm up which is needed for proper fluid actions. Stiff muscles aren’t as flexible so your body need to stretch out to avoid injury. Warm-ups also benefit your heart, instead of jumping into an intense workout causing your heart to race, your heart is able to slowly start to beat faster and pump blood faster. It’s not always good to have your heart race too fast too quickly. Warm-ups are also great to get you mentally in the workout mindset. It’s an easy way to boost your mood and make you feel pumped up!

A few good workouts include the Head and Shoulder Roll, the Arm Circles, the Upper Body Twist, the Knee Lift and simply Walking. Here’s how to simply do these warm-ups.

1. Head and Shoulder Rolls.

This is easy, put your hands on your hips, legs spread slightly apart. Back straight and roll your shoulders up towards your ears then backwards and do this in a circular motion one shoulder at a time which releases tension in the shoulder muscles. Then for the head roll you stand the same way and just roll your head in a circular motion, stretching the neck muscles.
Repeat 15 times.

2. Arm Circles.

In the same position raise your arms outwards and rotate them in full circle like they were propellers. Keep arms straight. Rotating from small to large circles. This stretches and loosens the arms up.
Repeat 10 on each arm clockwise then counter clockwise.

3. Upper Body Twist.

Still standing in the same position, back straight and legs apart. Hold out arms and bend like your about to box. Then with arms outwards twist your torso and hips from the left to the right. With each twist hold it for a few seconds.
Repeat 16 times.

4. Knee Lift.

Again, in this standing position, lift one foot up till your knee is up by your waist. Pause and hold the knee for a few seconds then lower. Repeat with the other knee.
Repeat 10 per leg.

5. Walking/ Marching in Place.

We all know how to walk, this is simple. If you are inside and can’t do much distance walking then march in place. Swinging your arms gently while walking. Every few minutes speeding up.
Repeat for about 15-20 minutes.

2018 New Year’s Fitness Challenge!

We are starting 2018 off right with a 30-Day intense fitness challenge to get you into shape and feeling great! 30 days, 4 workouts to strengthen your core, arms and legs. There’s squats, push-ups, planks and crunches. All workouts that are simple without requiring equipment or access to a gym. This is a no excuse fitness challenge, all you need is an empty space and you’re ready to get fit!


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