health and fitness

1.  Banana Shake is pressed with high in supplements. The Most Powerful Discovered the Female Fat Loss Solution ?! SEE WHAT'S NEW Bananas shakes are loaded with great nutrients, minerals, fiber  and basic sugar. They have zero fat/cholesterol. As bananas are a rich wellspring of nutrient B6, folate, nutrient C, magnesium, potassium and sugars. A glass of banana shake is sufficient to keep the stomach full for quite a while. 2.  Banana Shake dependably keeps a track/check on diseases. The Most Powerful Discovered the Female Fat Loss Solution ?! SEE WHAT'S NEW Banana shake are wealthy in magnesium and potassium and it helps in keeping up and oversees circulatory strain and keeps the heart secured and advances bone wellbeing. 3.  Banana Shakes are always stomach friendly. The Most Powerful Discovered the Female Fat Loss Solution ?! SEE WHAT'S NEW Banana Shake plays a vital role in the side of health benefits. It battles and furthermore shields the stomach lining from ul...

Quick Tip! If you want to add something to your drinks and food that keeps your skin looking younger, repairs your body (after working out), AND gives you energy throughout the day, then I would  seriously  recommend   collagen protein powder which you can check out here.   ALSO,   this brand is specifically great since  it’s flavorless (which is awesome since I hate adding things that make my favorite drinks and food taste horrible). So I would   definitely check it out here  and see how you feel and look after using it for a little while. Branch Out Try to  diversify your workout routines b y trying new and different types of exercises or sports. Not only will you learn new skills and techniques, but you can also target areas that you weren’t able to get before. Easy Hack for Branching Out:  My best suggestion would be to weekly start testing out a new type of exercise YOU like. This could be anything from learning dances like salsa or...

Stretch #1: Downward Dog This pose is so good to start with, especially for stretching out those hamstring and calf muscles. It really opens up those back leg muscles starting from the lower back, all the way down to the feet. You can try transferring the weight from one feet to another, banding the other knee and really try to achieve that deep stretch. If you feel flexible enough, you can try extending one of the legs up, before heading on to the next pose. Stretch #2: Low Lunge From downward dog, head on to the next stretch, the lower lunge. You just need to step your right foot forward between your hands, placing the right knee over the heel. Touch your left knee to the floor keeping the right knee fixed in place. You can do this keeping your palms on the floor, or if you feel flexible enough you can try lowering down to your elbows. Either way, keep it in the pose for at least 10 breaths. Stretch #3: Low Lunge Quad Stretch Next we have the deep lunge again, but this time, your che...

1. DRINK A GLASS OF WATER FIRST THING IN THE MORNING Coffee’s great too, but it’s best to start your day by re-hydrating with a full glass of water. Hydrating first thing in the morning helps to aid digestion, enhance skin health and boost energy. 2. TAKE THE STAIRS Taking the stairs instead of the elevator is a simple way to get a little more physical activity in your daily life. It also strengthens and tones your legs and core while you’re at it! 3. MAKE HALF YOUR PLATE VEGGIES A simple hack for healthy eating (and portion control) is to make half your plate veggies at each meal. 4. GET A FITBIT & TRACK YOUR STEPS Using a Fitbit (we like the Ionic and Versa ) to track your steps is an easy way to make sure you’re getting enough physical activity. We aim for 10,000 steps each day , which has significant physical and mental health benefits. The Fitbit will also remind you to get 250 steps each hour (another important measure of health—see tip #9!). 5. SWITCH TO NONTOXIC HOUSEHOLD...

While we know the habits that fit girls have throughout the day, there are still some great habits they have in the evening as well. And if you’re curious and would like to implement some good evening habits yourself, then definitely check these out and let us know what you think! Have a Skincare Routine Being fit involves an element of self-care overall. Remove any makeup and cleanse your skin to ensure your pores aren’t blocked. This is  particularly  important if you enjoy exercise, since excess sweat can affect your pores. Drink Water Two Hours Before Bed Drinking water too close to bedtime can negatively impact you due to breaking the sleep cycle. And because of this, many fit women will know that drinking at least two hours before bed, and no more, will help them stay hydrated and healthy without risking any negative effects. Using Appropriate Late-Night Snacks Not all snacks are suitable for the evening, particularly before you sleep. But snacks, such as natural Greek y...

Don’t Negotiate This has been HUGE for me and I even made a whole podcast episode about it you can  check out here . When I started working out regularly I realized how much energy and time I was wasting negotiating with myself about working out. My brain would start coming up with excuses and reasons for why I don’t need to exercise today and I would spend a ton of energy negotiating with myself about whether or not I was going to work out that day. I actually decided to start working out seven days a week just to get in the habit of exercising with negotiating. Whenever I start to talk myself out of exercising I remind myself that I exercise every single day and I do NOT negotiate. This is really hard to do but it honestly has made the biggest difference with my fitness journey. I think making a schedule and then making a commitment to stick to it no matter WHAT has been the most helpful thing I’ve done in my fitness journey. Move Forward Exercising has had a HUGE impact on my me...

Phase 1 Workouts for Older Women In the first phase of weight training for women over 60, the goal is to build a solid foundation: improving the structural integrity of the body,  working on movement patterns and technique , and improving muscle memory. Exercises in phase 1 should be low intensity, using just your own body weight or light weights/resistance bands. Sample exercises include: Body-weight squats Lunges — side, forward, back Knee pushups Resistance band rows Plank Side plank Shoulder press Single-leg balance with movement Lateral side-step with resistance band Bicycle crunches Hamstring bridge These exercises should be performed for one to three sets of 10 to 15 repetitions. This first phase could last one month or one year, depending on where you started. Do two to three full-body workouts per week targeting all the major muscle groups —  chest, back, arms, shoulders core and legs . When you feel stronger and confident with these basic moves,  you can move on...