Get Healthy For The Summer

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photo credit to Mystic Mermaid @ https://www.facebook.com/MysticMermaidCove/

The dark and dreary Winter months can cause many of us to lose some of our zest.  Summer’s approach has a way of reviving and warming us from the inside out. Instead of wanting to hibernate in a cozy blanket, we are looking for flip-flops & a reason to get outside!

These are tips that will get you in shape AND healthy from the inside out!  When you feel happy and confident it reflects to the outside world, and this is what can set you apart on the beach.😃

1st Tip

Start your day with JOY and a glass of water

You’ve gone the entire night without water so even if you don’t feel thirsty, you need to drink some water.

  • Drinking water as soon as you get up brings a healthy glow to the skin, and it’s a good way to purify your internal system.

Your morning often sets the tone for the rest of your day.  Creating habits that bring you joy is important.  This will look different for everyone.

  • If you are super rushed in the morning it might be moving mindfully through your routine instead of going through the motions.
  • sitting with a cup of coffee in silence
  • snuggling with the kiddos or hubby
  • reading a Bible scripture.

Starting your morning with joy helps you begin the day with love flowing from the inside out.

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2nd Tip

Eat whole foods with plenty of vegetables

Eating whole and nutrient dense foods is going to nourish and energize your body.

  • When you are shopping stick to the perimeter of the grocery store.  This is where fresh foods like fruits, vegetables, dairy, meat, and fish are usually located.  The center aisles is generally where junk foods lurk.
  • Eating vegetables helps the skin and body look and feel better.

IMG_2943 IMG_2944A typical breakfast for me is usually a veggie omelette.  If I get bored with this I change-up the vegetables and herbs I use.  Read this blog for tips on sneaking in vegetables: https://healthyjustice.wordpress.com/2016/03/03/5-ways-to-sneak-greens-into-your-meals/

3rd Tip

Get some fresh air

Winter season or not, we spend a lot of time indoors.  Getting out in nature improves our health and overall wellbeing.  Whenever I’m upset about something it always helps me feel better when I go to the lake or to a park.

  • If you live in an urban area, getting fresh air where there are lots of trees is especially beneficial.  Trees remove pollution from the air, making it healthier for us to take into our lungs.
  • It might sound strange, but I’ve personally found walking barefoot is healing.  It reminds me of my essence and connection to my Creator.

IMG_2941This is one of my favorite places to go for a trek close to home:)

4th Tip

Do physical activities that you enjoy

  • Do yourself a favor and DON’T commit to an exercise class or program if you know you won’t enjoy it.  This will save you from the frustration and tirade of negative self talk that will likely come when you stop.
  • Give yourself permission to experiment and find out what will be fun for you.

5th Tip

Get plenty of sleep

  • Sleep gives you a youthful and healthy glow. These days people boast about the lack of sleep, but this shows up on their faces with lackluster skin, dark circles and wrinkles just to name a few!  There really is something to the phrase ‘get your beauty sleep.’
  • Sleep will help you lose weight.  When you sleep your body regulates the hunger suppressing hormone leptin as well as cortisol levels which helps your metabolism.

6th Tip

Drink more water

75% chronically Americans dehydrated!  A guide is to drink half your body weight in ounces.  If you are active drink an ounce of water for each pound you weigh.

Here are some ideas to make water more fun:

  • juice some  lemons and put them in ice trays.  Take a few out and put them in your water after they have frozen.
  • infuse your water with fruit.  Try lemons with mint and blueberries or any fruits you have on hand will work.
  • I found this drink mix that I use occasionally that is sweetened with stevia and has no artificial ingredients.

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7th Tip

Love yourself

What I’m discovering is that there IS an invincible summer inside, and for me this comes from self love.

  • What helps me is to ask myself, ‘what do I want?’  This question has been helping me be more authentic and even assertive with my needs.
  • Take time to do things you enjoy and be your own best friend. i.e. taking a bath, going to a coffee shop and reading, taking yourself out for breakfast or just chilling at home.

Invincible Summer says that when people turn against you and don’t like you, you are still too powerful to be defeated or overcome by their hate.  Keep shining like the Summer sun!

☀️Healthy Justice

 

 

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Homemade Chocolate Candy

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I’ve always been a person that needs a little something sweet after a meal and these homemade candies are perfect!  Actually they are great for whenever you feel a sugar craving coming on.  They satisfy your sweet tooth, are easy to make and good for you!

Here are the ingredients you will need:

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You have the option to use maple syrup, VitaFiber, or you could opt for a sugar free version by using liquid stevia.

Step one:  melt coconut oil in microwave

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Step two:  I used VitaFiber and heated it over medium to low heat until it began to bubble.  I poured it, along with the coconut oil, vanilla and 10-15 drops of liquid stevia, over the cocoa powder.

I use measuring cups to make it easier to pour into the ice cube tray.

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Step 3:  mix everything together until smooth

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Step 4:  pour 1/2 of the mix into ice cube tray, then sprinkle in your dried fruits and nuts

This would be super cute to find heart shape trays especially for Valentine’s Day.💞

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Step 5: cover the fruit and nut mix with the remaining chocolate mix and pop it in the freezer for a few hours.  Let them sit out for a few minutes and they pop out nicely when I take a butter knife to one edge.  Enjoy!

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May Fitness & Wellness Faves

IMG_2876I love to share so I’m excited to tell you about some of my favorite products!

1. Foam Roller  

You know that strangely relaxing feeling when you crack your fingers or toes?  LOL  Well this foam roller cracks my back in the perfect spot!  It’s heavenly-:)

Foam rolling is like a deep tissue massage and it helps loosen up the fascia that surrounds the muscles.  This relieves muscle tightness and helps me recover faster so I can continue having great workouts.

2.  Coconut Oil 

I put a lot of effort into eating healthy and exercising so I don’t want to then slather on body lotions that are laden with chemicals.  Our skin is our largest organ, and it absorbs everything.  I keep this jar of coconut oil in my bathroom and apply it just like lotion after my shower.

3.  Skin Brushing

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Skin brushing is a great way to help aid detoxification. It removes dead skin cells, improves circulation and helps eliminate toxins by stimulating the lymphatic system.

You can find skin brushes at most stores.  Look for ones with natural bristles.

Tip: Always skin brush before a bath or shower while the skin is still dry. In circular motions, brush toward your heart — up the arms, legs, and abdomen and down the shoulders and chest.

4.  Sombra

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This stuff is amazing!  I first got introduced to it when I was at a powerlifting meet.  I was minutes away from going up for my deadlift and a teammate put this on my lower back.  Talk about loosening up tightness!  I also apply it to my neck and traps after a day of working on my laptop.  It melts away the tension.

Tip:  make sure to wash your hands good after applying.

5.  Kindle

I can be a worry wart, so I have trouble turning down the volume of my thoughts so I can relax.  Reading positive books to start my day and having some good fiction books to read at night does wonders for me.  Here are some of the books I’m reading.  I just finished Goodkind and Hunter’s books so I recently started Dawn of Wonders and it’s been a good one.

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6.  Therapy Kitchen Hand Lotion in lemongrass, lime and bergamot 

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I have dry hands because I’m always cleaning something and washing my hands.  I have this lotion on the kitchen counter so I can easily use it after washing dishes and when I’m on my way out the door.  It smells so good!  I picked this up at TJ Max for $5! Love that store;)

7.  Essential Oil Diffuser by Deneve  

It’s truly my favorite thing for relaxing and cleaning the air in my home.  It is so easy to use and has a lovely bubbling sound that is soothing.  I have one on my nightstand that I put about 5 drops of lavender essential oil and a second one that I use in other areas of the house.  This is the link where I purchased mine: http://www.amazon.com/Essential-Oil-Diffuser-Deneve®-Aromatherapy/dp/B00L9NR672?ie=UTF8&psc=1&redirect=true&ref_=oh_aui_detailpage_o02_s00

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8.  Insanity Workouts

If you are getting bored with your workouts or have reached a plateau, this is a workout for you.  It’s challenging but doable.  I love how it combines athletic movements with good music and an overall total body workout.  Click here to find an Insanity Live class in your area: http://www.insanitycertification.com/about-insanity-classes  If you are in the Mandeville, Louisiana area, I teach this class at Anytime Fitness @5:30pm 😊

I would love to hear if you have tried any of these and what your thought are about them.

❤Healthy Justice

Build-A-Booty Part 3

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In this workout I have included several of my favorite exercises along with plyometric exercises at the end.  These will all help build up your glutes and improve athletic performance.  Plyometric training recruits fast twitch muscle fibers which means building stronger glutes and burning more body fat.

Warm up for 5-10 minutes.

Sumo Deadlift– keep your chest lifted.  A modification is to hold one dumbbell with both hands to perform this movement.

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Skaters- you can modify this by not using a kettle bell.  Advanced option is to superset the sumo squat with skaters.

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Cable squats– begin this exercise by stepping back far enough to feel resistance with the bar.

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Leg press jumps– set the weight low enough to propel off the platform and complete the suggested number of jumps.  If you don’t have a machine like this, perform squat jumps on the floor and hold a 5 or 8 lb dumbbell in each hand.  Advanced option is to superset this with the cable squats.

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Pullthroughs- step forward to where you feel tension on the rope.  When you stand, squeeze the glutes.

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Reverse Abduction- we are putting a spin on this machine.  Hinge forward slightly at the hips.  Push out and pause for 1-2 seconds.  Advanced option is to superset this exercise with the pullthroughs.

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10 min of plyometrics

I set up a circuit format and it was awesome!  You can see the video on instagram @ https://www.instagram.com/ndenisejustice/?hl=en

We spent 40 seconds at each station and we went for 4 rounds.  Pace yourself and do your best.  If you get through 1-2 rounds, that’s great.  Have fun and train with passion!

Here are the stations:

  1. Weighted broad jumps
  2. Step jump
  3. Weighted bosu jumps
  4. Medicine ball slams