Don't forget to breathe :)
We underestimate the simple act of breathing and the benefits of the oxygen. Take ten deep breaths right now with a conscious awareness. Breathe in through your nose and our through your mouth. Focus only on your breath. How do you feel? We have more control over our mind, body, and spirit then we give ourselves credit for.
The next time you feel a little unbalanced or need a little extra energy, take a few deep breaths. The simple gifts we can give ouselves.
REST: Our bodies need time to heal and repair.
Listen to your body. When you want to sit and be still, sit and be still. Exercise is beneficial for our metabolism but rest is just as beneficial, or more! When our stress hormones become dominant in our bodies our metabolism will suffer. Pushing yourself too far whether it includes exercise, work, family, or friends often backfires. 'OVER'exertion is called that for a reason. It is OVERdone.
Stay in the "just right" zone. A little bit of this and a little bit of that goes a long way. Moderation is key and taking time to rest opens the door to a long and healthy life. There is time for everything.
Rest is not lazy. Rest is smart, sensible, and educated. Rest is awareness.
Cherish yourself and ensure balance to keep your body fueled, powerful, and efficient. To your health...
Three things you cant get back: words, moments, and time. How does one "count" the moments? I like to focus on being present for the moments instead (Women please especially take note as we multitask usually very well). There is no better feeling than actually living in your life. So, take a moment today to consciously choose to be present. You do have control. You do have power. Start by recognizing your own awareness. And this is one of the best stress busters out there! Our thoughts embed in our bodies and our cells remember. Train your body well and give it something to be happy about. Anything is possible. Choices exist. I heard on a space film today that we are merely dust from exploded stars. If this is the case, we are meant to shine! Believe in possibilities.
DIY: Write down 2 things you are meant to do in this lifetime. If we are merely stardust, isn't that exciting and in some way explains the unique and complex nature of every individual human being. Kinda takes the pressure off. I like that feeling. Accept your unique and complex nature...."lighten up" literally, for it just may be our true being. ;)
To You Health...
"Mother Nature has given you permission to be beautiful. A tree or deer never feels guilty about being beautiful. Beauty and grace is our natural state." -David Wolfe
Beauty of the mind, body, and spirit are one. It is connected. Disharmony in any of your realms will impede your true self to manifest. Focus on positivity and balance. Be aware of your state of beauty. You are meant to be beautiful! Choices Exist: Empowered and Educated! To YOUR Health :)
Great Thigh Workout!
My most resistant area to shape up on my body are my thighs! Being a sprinter and basketball player for a good chunk of my life, I knew I would always have muscle in this area but keeping it toned was another story. I have found specific exercises to target the muscles on the outer thigh, inner thigh, and buttocks that are very effective. In addition to at least 20 minutes of cardiovascular exercise 5 times a week, these are the exercises that help me stay toned:
1. Side jumps: Jump back and forth laterally with your feet together for 1 minute. Soft knees and easy landing. Repeat twice.
2. Lateral leg raises. Standing, raise your leg laterally. Hold at the top and lower slowly. 20 reps. Switch legs. Repeat 1-2 times.
3. Leg circles. Lay on your back. Raise one leg into the air and trace a small circle with your foot. Clockwise for 10 reps then repeat counterclockwise for 10. Switch to the other leg. Repeat 1-2 times.
4. Squats. I think you know what these are. Make sure to stick your rear out to keep your back flat and push up through your heels. This will target the back of the leg and buttocks most effectively. 12 reps. Repeat 3 times.
5. Reverse Lunges. Stand with feet shoulder width apart. Step back with one foot and and lunge into the front leg. Keep you knee over your foot and practice good technique as to not pressure the knee. 12 reps. Switch legs. Repeat 1-2 times.
Toning is an essential part of a physical regimen. We each have that area on our bodies where fat is more readily stored depending upon your body type. Recognize this and target toning exercises to work this area a little more than the rest. Know your body to best take care of it. For women, it is healthy and natural to store added fat on the thighs; Much more than on the stomach. Added cushion at the thigh area is often a sign of balanced hormones for a woman. Embrace your body and know where to target just a little bit more than the rest. Hope this helps! Empowered, Individualized Choices...To your health!
..... or are you really thirsty? I always recommend to drink a glass of water first if you feel hungry. Dehydration manifests in numerous ways. Every body function depends upon water as our bodies are predominantly comprised of it. Mid-afternoon when you may be feeling foggy, reach for a glass of water (and add some lemon to it). Notice how you feel. For every cup of coffee or tea you drink, you need equal amounts of water on top of approximately eight glasses a day. Before reaching for that snack, drink water first to save calories, boost metabolism, and to ultimately understand how to fuel your body optimally. When I choose water first, I always feel better :) Empowered choices! To your health!
Ginger in your tea, cinnamon in your oatmeal, cayenne pepper on your eggs, turmeric in your soup, and garlic on your pasta. Herbs and spices have such great medicinal properties. Explore the ones listed above to help support metabolism and immunity. It only takes a second to make this minor tweak, but the key to success is your awareness. Find what works for YOU and what YOUR body may benefit from. I consume turmeric almost daily. Knowledge is power. To your health! <3
Dr. Jessica Lewis
A Balanced Life