1. Alternating Reverse Lunges:
I know this post is a little late and I apologize.....better late than never :) So this week we are going to focus mainly on our lower body and I will tell you why. The stronger our lower body the better we will get out of our cardio workouts we do. If our legs are stronger the harder we can push for more energizing workouts. As well, not to mention, we all want that beautiful round buttocks for summer right? Don't forget to stretch before and after these exercises. I have posted a stretch video below that you can follow if you don't have your own. So lets get started.....after a 45min-1hr jog or run lets do 3 sets of 15-20 reps of each of the below. Keep in mind if you have to do intervals of speed walking between jogging or running feel free. Anytime you need to take a break go ahead just remember it's not good to slow your heart to fast so please keep moving. You can so these strength exercises in a field or wait until you get home....which ever you feel comfortable with. Weights are optional for the suggested workouts below if you wish to intensify your workout.
1. Alternating Reverse Lunges:
2. Alternating Side Lunges: (Please try to control and do these slower than shown to get the full effect)
3. Alternating Front Lunges:
5. Calf Raises: (You can also do these supporting yourself with a wall)
6. Bicycle Crunches: (Couldn't find a clip with a woman doing this but we will show them how its done. Right ladies?)
7. Push Ups: (You can also modify these with the ladies version if desired)
Warm up and cool down stretches:
ANOTHER HEALTHY OPTION FOR YOUR DIET:
This week I pick smoothies as a healthy option in our diet. Not only are they healthy but they are delicious. You can also switch them up a lot so you don't get bored and you can try different kinds or flavors depending if you are feeling like something sweet, tangy, or hearty vegetables. Be creative. Just don't rely on them for a meal all day everyday. Not only do these have great benefits but they are easier to digest given that they are blended ;) Check the link below for some excellent ideas from Prevention.com.
ANOTHER OPTION FOR BEAUTIFYING:
As we are getting closer to summer what would be better than to have a nice golden tan to go with our beautiful toned bodies? Tanning is an excellent way to get your source of Vitamin D! It also feels so nice and relaxing just laying there reminiscing that you are laying on a nice hot beach. If you have never tried it now is the time....and hey....if you don't like it then now you do know. As long as you don't go everyday it is good for you. Just keep in mind too much of anything isn't good for you anyways. For those of you who don't like tanning beds, stand up tanning, or any indoor tanning period that is fine, I have also posted a link below where you can get some great deals on tanning and bronzing products if you wish. Just be sure to read the reviews so you can be sure its for you and won't give your skin that fake orange look.
HOPE YOU ENJOY THIS WEEKS WORKOUT AND OUR PROGRAM SO FAR! UNTIL NEXT WEEK!!!!
Did you loose you mojo? It's ok we found it for you. Try some of these natural aphrodisiacs to help boost your sex drive. Aphrodisiac's create a chemical reaction inside the body to increase sexual desire. Natural aphrodisiacs are not confirmed or approved by the FDA, largely because libido is a hard thing to study. However, there are many people who believe these natural foods have a large impact on sexual desire.
Almonds are a great resource to start for sexual desire. Eat almonds 4 hours prior to sexual intimacy. This has been known to be an increase for sexual desires from the Indians, Chinese, and Arabs. These delicious almonds also carry Vitamin B, Protein, Vitamin E, and Calcium.
Artichokes are known to increase sexual desires by the French. As mentioned by PBS "Catherine de Medici, known for her insatiable appetite for both food and romance, brought artichokes to France when she married Henery II. 17th century French writer and sexologist Dr. Nicolas Venette reported that Swedish women who were feeling neglected in the bedroom would serve their husbands artichokes in an effort to increase their desire and stamina." These are also filled with antioxidants!
With the components of Vitamin A, Phosphorus, Calcium, and Potassium in Asparagus it is sure to increase sexual desire. Young Spring that are NOT cooked till completely soft are best to use. Kama Sutra advised drinking it as a paste. "It is said that once dined on three meals of asparagus the day before their wedding in hopes to increase their libido for the night ahead" as mentioned by PBS.
Avocado this name was given by Aztecs, literally meaning testicles. This is due by the fruit hanging on the tree resembling a testicle. Aztecs believed in their power so much that while they are being harvested women could not leave home. With its high levels of Vitamin E could help keep the spark alive because of it's role in maintaining "youthful vigor and energy level" as mentioned by Reader's Digest. This is a great fruit from start (foreplay) to finish (orgasm).
Many joke because of the shape of a banana it is almost a perfect fit for what the effects of eating a banana can do. These are rich in Potassium and Natural Sugars which increase energy levels and the Bromelain enzymes which increase testosterone production. Indian's classify this as the "turn on food".
In Greek mythology Aphrodite ate beets to enhance her appeal. Beets carry two natural sources that provide a sense of well-being and carry a high volume of a mineral called boron that increases the sex hormone in the human body. These are called tryptophen and betaine.
Sure celery is boring and only usually looks good served on the side of a plate of wings but this actually does very good for a man. It increases the volume of his semen and increases sexual potency through it's high volumes of Vitamin E, Magnesium, Potassium, and Zinc. Also, celery carries two Pheromones (androsterone & adrostenal). Which women can detect subconsciously.
Chili peppers stimulate Endorphines, speed up Heart Rate, and make you Sweat which all mimic how you feel when you are aroused. That's why these are a symbol of love and an Aphrodisiac.
Chocolate is a natural resource of Phenyl Ethylamine (PEA). The same feel good chemical that the body gives off when you feel you are in love. So devouring chocolates can sometimes lead to the same sense of feeling as making love. The sweet and velvety texture of chocolate is very arousing as well and can not only be used by hand but can also be drizzled on ones body.
Nutmeg is known as aphrodisiacs not just from the nice aroma it gives off but it also carries the following benefits. Nutmeg may increase blood flow by stimulating the circulatory system and act as a mild pain killer. It has also been shown to increase the mating behavior in mice.
The aroma of coffee is not only a sexual stimulant by increasing the heart rate and making the blood flow but is also known to arouse women. It's Alkaloids can help maintain sexual performance while increasing stamina.
Not only does coconut have many benefits to the human body it also increases sperm count and cleanses the urinary bladder. Doctors recommend a coconut diet to tire chronic diseases which also take away energy. It is rejuvenating and refreshing while refreshing enzyme reserves which stimulate sexual desires.
Honey with its natural ingredients provides a boost of energy. Also the name "honeymoon" got it's name from mead an alcoholic beverage that was provided to the bride and groom on their wedding day. Honey is made from different kinds of pollen from honey bees which in return give it different scents of smell. Although all honey's are sweet and delicious try to stick to natural raw honey for this reason. Mix it in with other foods while cooking for a appetizing "turn on" dish.
Figs and dates are a great way to set the mood. Dates are not only known as the sweetest fruit on earth but purify the blood and increase the amount of semen in men. It is also beneficial in the way that because it has so much natural sugar it tends to give off energy for longer-lasting sexual desires. Figs are an ultimate paradox in sensual food. Their seeds represent fertility, while their seed modesty. These were known as a symbol of love and also Cleopatra's favorite fruit!
The fruit that is known as "Divine"! This little testicle shaped fruit gives off that subconscious imagination which in turn strengthens arousal and desire after eating it.
The oyster is the most well known aphrodisiac food in the world today. This is for many reasons.... One reason is because when opened it reminds people of a women's genital area by the appearance and the sensual texture while being eaten adds to the imagination. It is also known to heighten testosterone with increases sexual desire, and boosts the production of dopamine which contain tyrosine and also increase libido.
Some say the fruit in the bible was not an apple, but a pomegranate fruit. Because of their many seeds they are often related with the concept of fertility and abundance. A pomegranate is associated with romance back in the day just as strawberries are to us today. This lovely fruits natural power is to lower testosterone in both male and female bodies, which in turn leads to heightened sexual desire.
The heart-shaped strawberry was once known as to be a symbol of Venus. This delicious fruit was most commonly served to newly weds and still is till this day. These were once a forbidden fruit in ancient Greek times, as were many red fruits, because they were known to carry mysterious and great powers. These sweet, juicy fruits are an excellent food to share with your loved one. Keep in mind if you get a double one you are to break it in half and share in with someone you are wishing for true love with.
Many kind of teas help as a natural aphrodisiac by the different ingredients in the different plants used. Some are used to increase libido and many for relaxation. In saying that there is no herbs in nature will give you a low sex drive.
Watermelons benefits are good for arousal in less time with the natural ingredient phytonutrient citrulline which creates a spike in a chemical which resides in the body known as nitric oxide. This in turn causes blood vessels to relax and speed up circulation.
Sources: http://www.rd.com/, http://www.symptomfind.com/, http://www.pbs.org/, http://health.howstuffworks.com/, http://www.menprovement.com/
Wooo whooooo!!!!! We made it to a month! I am so proud of everybody that has been joining me on this journey and I hope I have been very influential and inspirational to all of you! Lets keep up the good effort and remember that after this week we are half way!!!! This week I am not going to add anything on because I want our bodies to get used and take in all the changes that have been happening to it before I add on anymore. I want to make sure we can all keep up ;) Enjoy these tips and tricks to help you keep motivated!
10 Healthy Foods to Help You Drop Pounds Fast!
Tip: If you are sick of plain old water you can always make your own infused water. Experiment by adding fruits and vegetables to a pitcher of water and placing it in the fridge over night. I find one of my favorites is cucumber. Or you can also try this.....
Don't forget to find time to enjoy yourself too! Do your one night of pamper (bubble bath, nails, facial mask) and your one day of hobby or things that make you feel accomplished (sew, art, crafts, knit, crochet, photography, riding horses, swimming, church, etc.)
Well.....CONGRATULATIONS!!!! You have made it to the last week of our 1st month of the 10 week "Summer Body Fitness Program"!!!!! You have all been doing so good thus far, don't give up on me yet :) Let's take a look at this week......
So for our fitness last week we did 45 minutes of workout time plus 20 sit ups. This week lets drop the sit ups and do 1 hour of workout time. We will alternate between 3 cardio days (Monday, Wednesday, & Friday) and 2 strength workouts (Tuesday & Thursday). I want us to do more cardio to burn off more fat but on our strength days we will have one day as our upper body and one as our lower body. If you don't have a gym membership or workout videos at home you can see if you can find ones you like online (example youtube) or you can order one on my website at womensonlinemall.com.
I am not going to change the food plan much this week. Just try to cut all those sugary, greasy, and heavy carbohydrates out as mentioned before. Keep your cooked meats to baked or grilled only another good protein intake as mentioned before is nuts! Another hint is if you like fish try to keep to fish it is an awesome source of protein. Not only does it carry a lot of healthy substances but it also makes you feel fuller faster. Try to keep your carbohydrates to a minimum and if you do have them try to stay away from the heavy ones like pasta and potatoes. Good and healthy carbohydrates to have are granola, cereal bars or cereal, and anything else that has healthy grains in it. Keep up with lots of fruits and vegetables. The sugars in your fruits will help to give you energy instead of getting a lot of it from the sugars in your carbohydrates that will stay on your body easier if not worked off. Fruits are also filling so would also be good for smoothies. Seeds are another thing that will help you to feel fuller and they are a great additions to salads! Make sure that in your addition to 8 glasses of water a day that you are still having some sort of dairy a day. This is very important for women to have! As mentioned before some great dairy products would be yogurt, almond or soy milk, cottage cheese, or as a treat if you feel you have been doing a great job a glass of 1% chocolate milk. Chocolate is actually very good and healthy for you. Dairy helps to keep your bones strong!
Sorry no party this week.....but we will continue with out one day a week of beauty (bubble bath, mask, and nails). As well as our one day a week of 30 minutes us time that we will enjoy to ourselves!
So we are back again for week three! I apologize for the late post. Due to Easter holidays I just came back. The good news is not much is going to change this week. Let me start off though with saying if you over ate for Easter DO NOT beat yourself up about it! Technically you are going to slip up here and there especially in the first few weeks but the trick is to eliminate those slip ups.You still have 45 days to improve so don't get discouraged yet! Did you know by today's standards Marilyn Monroe would be considered too overweight to be a model.....please. She wore a size 12 dress and she still looked stunning! So just remember you are beautiful! It doesn't mean you can't be healthy too. I think about everyday how much I am out of shape and want to keep up with my son who who is three and has an unbelievable amount of energy! So lets not give up!
Ok so for our workout for week three we are going to continue with our usual everyday routine but we are going to increase that workout to 45 minutes instead of 30 and continue with our 20 sit ups that were given to us in week 2. As said before not much changes.....
Our foods is going to be our toughest zone and target after these holidays. We are going to do a cleanse. This means....we stick to our portions that were given to us in week one, and we cut out all those unhealthy foods mentioned in week two. But now in week three we want to really work those pounds off and replenish our body! So keep up with a lot of salads & fruit, portions of carbohydrates and protein, and cutting out all those garbage foods as mentioned in previous weeks. This week we are going to cut out canned foods and only eat fresh and frozen. We want to try to stay with more fresh though and the rawer the better. Lots of nuts and seeds for your protein but if you need more go ahead and have your protein but only if it's grilled or baked with very little oil. Same with carbohydrates. Try to stick to cereals, granola bars, and the more nutritional and grainy carbohydrates. For dairy: milk, yogurt, and almond milk are good choices.
Now for your efforts continue with your one day of beauty and one day of a 1/2 hour to yourself with hobbies or anything else you enjoy doing as we have been doing the past couple weeks. For week three though, kick your feet up, relax, and go enjoy yourself! Go get a babysitter, leave your kids with your husband, and just have a girls night!!!!
I bet you are all thanking me now that I made this week short but just wait till you see what I have planned for next week!
Till week four! Just think....after next week it's already been one month! Went by fast right????
Welcome to the "10 Week Summer Body Program". I am really excited to start this program not for just the program itself but for me to get fit and feel great before the 1st of June. (Which is always what I try to aim for to get fit for summer.) I always tend to over eat in the winter and I crave heavy comfort foods. Now it is time to take all those pounds off that I have gained like a bear in hibernation and as I call refresh and cleanse my body for the bright an sunny summer. As I have said before we are going to take this nice and slow. In saying that...."Week One" is going to be mainly about getting ourselves in a Routine, Anti Over Indulging and finding Positive Energy. These 3 aspects are very important in succeeding! I call this week the W.R.A.P. This is because we are going to WRAP all those loose ends that we have created and get ourselves back to a healthy lifestyle. Before we start I would like everybody to take their measurements and weigh themselves so you know how far you have come towards the goal of where you want to be. Some people get discouraged when they don't see that they are losing pounds or any immediate changes and give up. PLEASE DON'T DO THIS! You may not lose in pounds but you could have lost in inches. In saying that it is best to only weigh yourself once a week. Pick one day out of the week to do a weigh in and measurement of your biceps, thighs, hips, and waist. So lets get started!!!!
Find 1/2 an hour in the day for you! Out of the 16 hours in the day we are awake find a 1/2 an hour to just focus on you. (Note: the reason why I say 16 hours is because you should be getting 8 hours of sleep every night!) This 1/2 hour is the little time you are giving yourself away from the kids, husband or boyfriend, finances, work, and any other aspects that could be possibly causing stress in your life. What we are going to do in that 1/2 an hour is distress. We are going to clear our minds of anything that is going on around us and take control by focusing on us, what we want to do, and where we want to be. This is our time to focus on our goals! Right now that is living a healthier and fit lifestyle. So by doing this we are going to take one half of an hour to do what we like and a break from our surroundings by working out. Now I am not going to choose this for you this week and the reason for that is that we all enjoy working out differently and I want this to be as enjoyable as possible. You can speed walk/bike/jog around you area, do a 1/2 hour workout video at home, do your own freestyle floor workout or with weights, possibly go to the gym. These are some examples that you can use. Do this 5 times a week and keep your 2 break days to give your body a rest together. Remember, this week is about ROUTINE! In saying that, try to have your half an hour of freedom the same time everyday. If this is not possible and you miss your timing, don't worry just try to fit it in when you can. Think of this like a medicine a doctor prescribed for you if you miss a dose you try to take it the next convenient and available time without messing up your timings. AS LONG AS YOU ARE WORKING OUT!!!
Ok. So as I said I over indulge when it comes to food in the winter. Not just with proportions but with the kinds of foods I eat. I eat very heavy based foods. Especially starches, gravies, meats, etc. I always put weight on in the winter which I think goes for a lot of us. Not only because of what I eat, but also lack of exercise due to snow and weather. It is also a known fact that depression increases in these times of the year due to lack of sunshine and Vitamin D. This makes it harder for people to get motivated.
So lets talk about portions. This is key. When you eat try to minimize your proportions and maximize your sittings. Once again I am not going to tell you what to eat this week that will be later in the program but I am going to encourage how much you eat and how many times a day. You should try to eat 5 or 6 times a day. This includes your 3 meals and 2 or 3 snacks in between meals. Yes you will be eating every couple of hours. So if you still feel hungry after a sitting due to bad habit of over eating, keep in mind you will be having a snack again in a couple of hours. If you still can't help but eat something it's ok. You can eat as much fruits and vegetables as you like at any time throughout the day. This may sound like a lot of eating to some people but it really isn't especially if you are cutting you portions. When you over eat your body doesn't know what to do with the excess food when your stomach is full and it automatically stores it in your fat cells. This also goes to say when you eat before you go to bed. This is a bad habit and that definitely needs to be controlled. When you sleep your body is not doing any movement what-so-ever and your heart rate slows. You should try not to eat anytime after 8pm or 3 hours before bedtime depending on your schedule. On the other hand, if you don't eat at all or for some try to starve yourself this is very unhealthy and definitely not a way to lose weight. This not only causes a lot of health problems but also makes it more prone for you to gain weight in the long run because your body is worried that it is all the fuel it is going to get for a long time so once again it starts to store it in your fat cells.
Now I want you to make a fist with your hand. This is the amount of protein you should be eating in a sitting and another fist for your carbohydrates. As mentioned before you can eat as many fruits and vegetables as you like when you like. So if you crave a burger or any other foods that are unhealthy and the craving is unbearable go ahead and treat yourself this week. Instead of eating a whole burger for instance when you order ask if they can pack half of the burger up and half of the fries to go. You can eat this later for your next sitting if you like. Just keep in mind this will change very soon. As for your snacks this is open to anything this week as well, remember though it is a snack, try to only stick to the portions on the nutrition label that is provided on the packaging. If you are still hungry eat fruits or vegetables. Just as working out the same time everyday try to have your snacks and meals at the same time everyday. Week one is all about ROUTINE! Needless to say, with these routines you will find you will also want to try to go to bed and wake up at the same times to try to fit all your timings in appropriately. DO NOT OVER OR UNDER EAT!
Last but not least, positive energy. You need this to keep yourself motivated and focused. So first things first. Anything negative in your life get rid of it! That goes for people, weekend benge drinking, and any other factors that will make you bring your energy or motivation down. I am not saying that you can't drink or have a good time. But you still have to remain focused. Remember your timings. Think of your energy the next day after drinking and how your body feels. It is very hard on your body. Try to keep this in moderation so you can still keep to your schedules and purpose of this program. If you slip up or in this case sip up its ok. Just do what you can to get back on track. As for people, you want to surround yourself with positive people that have positive attitudes. They will be your support system and help you to continue to stay encouraged and focused.
So the natural remedy you can do on this last step is once again pick one night out of the week to pamper yourself. I usually do Sunday I find it helps to prepare you for the week and start the week out right. Not to mention most people don't work on the weekends so this gives you more time to pamper. Sometimes we look at the things I am going to tell you as more work. The amazing thing that as time goes on you will be looking forward to this evening of beautifying. For this pamper night what you are going to do is this.
As a mother or anybody with a busy lifestyle (which is everybody now days) you don't always have the time for this. If you already do this then good for you! You are a step ahead. You will notice that you will really enjoy this night. Whether it be trying different types of masks or different colors of nail polish, or even different bubble baths (milk bath, bath salts, etc.) you will end up loving it! The face mask will help with your complexion and give you a glow, your nails will prove to people you are taking care of yourself and they will notice a change in you, and the bubble bath.....well....bubbles, bath, relaxation, piece of mind....need I say more. Sanity! LOVE YOURSELF!
Visit our face mask blog under our beauty tab for natural mask ideas.
Hope you enjoy your first week of your lifestyle change and stay tuned next Sunday for Week 2!
I apologize for the delay on getting this post up. If you wake up a little late to fit all your timings in just try to still make them and don't worry you still have plenty more days to perfect your timings.
Don't forget there is more people than you doing this so you can ask questions, post your struggles and or accomplishments in the comments below for support. We are here for you!
For deals on face masks, nail polish, and other beauty products, visit our shopping site!
Well congratulations you made it to week two of our Summer Body Program. So lets keep up the good work with a few modifications! This week we are going to concentrate mainly on cutting those unhealthy foods out of our diet and adding on a little bit more fitness. So lets get started......
We are going to continue with our usual 30 minute workout of your choice from week one. It is a good idea to switch it up a little whether it be a different workout video, from speed walking to jogging, or anything you can do to change or intensify your workout a little more. (Note: if you missed Week One it's not too late to start. We are making changes very slowly and you can still participate, it's not too late. You can reference Week One under our fitness tab to the right.) Now we are going to add on to our workout. After doing the half an hour workout of your choice add on 20 sit ups. For advanced participants you can modify the sit ups to target the area you prefer. You can do leg raises (reverse sit ups) to target the lower abdominal area, rotating bicycle sit ups for your obliques (the abs on your sides), regular shoulder raised sit ups for your upper abs, or complete ab workout with leg and ab crunches at the same time.
Lets keep up with our portion sizes and our routine meal times. What I am going to ask that we cut out are three things. These three little things our body will benefit from in a big way! First thing of course is those junk and unhealthy snack foods that I asked you to minimize in Week One. All those tempting fatty foods in the picture above. The second thing is deep fried foods and greasy foods. This includes gravy. Speaking of gravy that brings me to number three which is condiments. Now I know this is going to be tough but if you want to lose that winter muffin top this is going to help in a big way. Even for me these are all my weaknesses but I find that once you find something healthy to snack on other than these cellulite foods your craving will go. If you are craving carbohydrates like chips try crackers and cheese (minimal cheese of course) or possibly some nuts. If you are craving something sweet try some fruits, and deep fried foods try to have a sandwich or a wrap instead. Also, another tip to cutting down your portions or to help you to feel full from all these months of over-eating is drinking your eight glasses of water a day.
As mentioned before in Week One you need to have time for yourself. To love yourself and to have an accomplishment that results from you doing something for you. Not for the kids. Not for your boyfriend or husband. Not for your surroundings but for you. We will continue with our one day a week pamper from last week but this week also add on a 1/2 hour (you can always spend more time if you wish of course and especially if you feel inspired) of something you really enjoy. If you don't know what that is.....experiment. Or until then, get into a program you will like. Or if you are religious but haven't gone to church and have been wanting to then go. Do something that is going to make you feel good at the end of the day. It can even be as small as finish reading a book if that is something you always enjoyed doing. Think of things you used to do that would bring that light out in you. If you chose to do a project don't rush to finish it as we will be doing this throughout the end of our 10 week program so you will have lots of time to finish it!
Hope you enjoy your first two weeks of your lifestyle change and stay tuned next Sunday for Week 3!
Don't forget there is more people than you doing this so you can ask questions, post your struggles and or accomplishments in the comments below for support. We are here for you!
For deals on craft supplies, hobby equipment, or books visit our shopping site!
My son has been having lots of nose bleeds lately and to come to my surprise, after doing some research, I found oranges help with bleeding nose. Here are some more benefits that oranges provide.
Benefits of Oranges for Food:
Health Benefits for Oranges:
Find deals juicers and blenders for smoothies on our shopping site!
Sources: http://www.whfoods.com/, http://www.remediesandherbs.com/, http://health.howstuffworks.com/, http://www.medicalnewstoday.com/
Just a single mother trying to get the most out of life and to help others do the same.