When You Just Can't Motivate Yourself, WATCH THIS!

Think Thin

Summer is the season of skirts, shorts, dresses, bathing suits, and... less. The sun is shining, the temperature is rising, and for many, the mirror does not reflect their body of summers' past. Last summer's clothing simply does not feel as comfortable as it once did. If you have read my blog before, you know I am a believer in the (paraphrased) words of renowned psychologist Carl Jung, "What you resist, persists." When it comes to your physical appearance, it can be challenging to unhook from what we see, and to stop obsessing about it. To better understand resistance, think of its antonym, surrender or acceptance. When you look in the mirror at your profile and are disappointed in your girth, or wish you had a flat stomach, you are putting your attention (thoughts and feelings) squarely upon what you do not want. Resistance persists. What you think about, grows.

T HOUGHTFUL

H APPY

I NTUITIVE

N OURISHED

Now you can shift from resistance to acceptance, and take it one step further, to appreciation. Personally speaking, I want to be thin once again. I am committed to my workouts with my personal trainer and I add in conscious movement the days I am not at the gym. I eat a plant-based diet with little added oil. From time to time, I over indulge, and it shows. I have created the acrostic for THIN, to support you in surrendering your attention to what you don't like about your body. Let it go.

Become Thoughtful. Bring your presence of mind to what is on the end of your fork. Thoughtfully choose your food. Give thanks for your food. Sit and create a sweet space for eating. Chew and taste. Take your time. This is how to add in being Thoughtful.

Being Happy is critical to self-love and appreciation. Happiness, indeed, comes from within. The world around you may be whining, stressed and broke. You can choose things to be happy about. To create thin-consciousness, bring your attention to parts of your body that already are thin and that you feel happy about. Feel happy for all the body parts that you have that are working in good order. Remember your internal organs that work outside of your conscious awareness, and be happy for them.

When you are Intuitive, you pick up on the clues and signs inside and around you. Tune in and listen. Your intuitive guidance will take you in the right direction. You may be guided to move your body more, by way of taking a parking spot further from your destination. Your intuition may act as that "angel on your shoulder" helping you choose summer blueberries out of hand, rather than blueberry cheesecake. Your intuition will support your desired outcome of becoming thin. Release resistance to what you see, and tune in to your loving-kind intuition.

Being well Nourished means making nutritionally sound choices with the wholesome foods you consume. When you nourish your body with the consistent consumption of pure water and whole un-packaged foods, your body will respond with renewed vibrancy at a cellular level. I often make reference to the crowding-out theory I learned at IIN because it is practical and applicable in many areas of life. In this case, crowd-out food cravings that are not nourishing by adding in lots of water, greens, starches, and fruits. By nourishing yourself first, you will naturally want to eat poorly, less.

THIN is a state of mine. What you see is not what you get. Who you are and who you are becoming creates your physical, emotional, spiritual, and intellectual reality. Embrace THIN and transform. https://getcoached.com/

You know the outcome you want. Obstacles are in the way. Namely, fear. Ready for the work you love, peaceful parenting, vibrant health, happy relationships? Contact Carla for your Breakthrough Session: carla@getcoached.com

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THE ROCK - UNSTOPPABLE - DWAYNE JOHNSON MOTIVATION 2020

3 Simple Lifestyle Changes to Help You Lose Weight

Going on a super-strict diet or spending every waking moment at the gym are the only ways to lose weight. However, what's the use of taking go through so much of hard work when at the end of the struggle you are going to end up gaining all the pounds you lost or even worse gain more pounds than you lost. Sounds like a nightmare, doesn't it? Hard work paying off for a short period of time and then the results are reversed in no time.

To ensure that you bear the fruits of your hard work you need not take the tough path all the time, you can take upon the easy solutions and still be in shape. It is actually possible that you can lose weight with small lifestyle changes. It's time we break the myth.

It is evident that those plenty fad diets out there work to shed pounds rapidly, however, these diets and exercises leave you feeling hungry and deprived.
To keep the pounds off for once and all, it is best that you do it slowly than rapidly. (Slow and steady wins the race, remember?)
Experts have also claimed that you can shed pounds without going on a "diet". The key is simple tweaks to your lifestyle.

Simple Lifestyle changes to lose weight are the easiest changes once can have in their lives in order to lose weight.

So here's the plan, the outlines of which reduce your appetite significantly, make you lose weight (without hunger), and improve your metabolic health.

1. Cut Back on Sugars and Starches - This is the most important step - to cut back on sugar and starches (carbs). Once done, this reduces hunger levels and thus, you end up eating fewer calories. Thus, rather than burning carbs for energy, your body starts feeding off of stored fat. It also lowers insulin levels which causes your kidneys to shed excess sodium and water out of your body. This further reduces bloat and unnecessary water weight.

2. Eat Protein, Fat and Vegetables - Each meal that you intake should constitute a protein source, a fat source and vegetables (low in carbs). The best sources of protein are meat, fish and seafood, and eggs. High protein diets have proven to reduce cravings and obsessive thoughts by food and thus, reduces the desire for late-night snacking by half. Don't give a second thought about loading your plate with low-carb vegetables. A diet based on meat and vegetables contains all fibres, minerals, and vitamins which keep you healthy. Your fat source can be from olive oil, coconut oil, avocado oil, and butter. If you'd try low-carb and low-fat at the same, the diet would result in a failure.

3. Lift Weights 3 Times per Week - You need not exercise to lose weight, however, it is recommended. The best option is to go to the gym 3 times a week or 4 at the maximum. All you need to do is a warm-up and lift some weights. When you lift weights, you'll burn calories and also prevent your metabolism from going down, which is a common side effect of losing weight. If lifting weights is off the charts, you can always do some cardio such as walking, jogging, running, cycling, or swimming will also suffice.

Besides, the changes in your diet, there are a few tips to lifestyle changes to lose weight. These tips are more likely to act as a catalyst in your weight losing.
1. Drink water half an hour before meals.
2. Drink coffee or tea.
3. Eat your food slowly.
4. Weigh yourself every day.
5. Get a good night's sleep. Every night (Very important)
6. Add more steps in your routine. (Walk 10,000 steps per day)
7. Eat Breakfast Every Day.
8. Close the Kitchen at Night. (You don't want yourself to get in to mindless snacking or late-night munchies)
9. Guzzle water 24/7.
10. Avoid doing anything else while you are eating.

Conclusion
When you reduce your carbs and insulin levels, you change the hormonal environment and make your brain and body adjust to the new changes. This leads to reduced appetite and hunger and thus, it eliminates the reason which most people fail with conventional weight loss methods. These methods have proven to help you lose weight 2-3 times weight as a typical low-fat, calorie-restricted diet.

Green tea is also recommended to add in your list of lifestyle changes to lose weight. Green tea has proven to be associated with several health benefits, including weight loss, because of its rich nutritional and antioxidant makeup. It is beneficial for weight loss by helping the body's metabolism to be more efficient. For supplementing weight loss, 2-3 cups a day of green tea will suffice. Try on these methods and surely you will achieve your body goals.
Good Luck!

Get Set Happy is a lifestyle magazine that inspires you to live your best life - Mentally, Physically and Spiritually. Learn about the Self-care ideas and Self-care activities for taking care of yourself, how to start a home business, Free Blogging Resources, Home-based business Ideas, Healthy Living Tips,

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38 Minute Full Body Dumbbell Bodyweight Combo Workout for Strength & Cardio

Reasons To Join The Gym When Trying To Lose Weight Or Improve Fitness

Deciding to workout at home takes dedication, motivation and drive. The problem is that when you try workout at home, its easy to get distracted or cancel your workout all together. Being motivated without support is not easy when it comes to starting a new workout routine, which is why so many people decide to join the gym.

You may think of the gym as a scary place filled with different equipment that you have no idea how to use. The truth is that there are so many reasons you should join the gym when trying to improve your fitness or to lose weight effectively.

The first reasons is that when you join the gym you get the motivation that you need. You will work with a personal trainer who will motivate you and cheer you on to encourage you to do better. The personal trainer puts a unique training plan together based on your abilities, your fitness levels and the goals you are trying to do, whether it's to build muscle, lose weight or tone up a bit. They will show you how to use the equipment properly and check your progress, so that they can change your program as needed to help you do your goals within the shortest period of time.

Joining the gym and taking a friend with you or having a personal trainer to back you can be fun. The trainers work on exercising that is fun. They encourage you throughout your program, whether long or short-term, to make sure you gain the best results in the long run. With workouts being fun you will be more inclined to want to go train on a regular basis.

Further, you will receive ongoing support when you join the gym. The trainers support you whether you want to lose weight, increase fitness levels or build muscle. Maybe you need a tailored plan because you are recovering from surgery and need to get back in shape or you have recently had a baby and you want to get your body back to the fitness levels that you were.

You will be given a host of choices. You don't have to go running by yourself to stay fit or try to workout in your own garden, you can enjoy a fun and motivational workout experience with a range of options for you to choose from including circuits, weights, classes and more. Remember you will also be able to choose to take the gym up on their nutritional advice or their rehabilitation services.

When you choose to join a gym, you will find that with th help of the personal trainer you will be able to achieve your goals within a shorter period. This is because you learn how to do each exercise properly and your workout program is focused on helping you achieve your goals, rather than you trying to put your own routine together.

Further, a gym is a community and you will soon get to meet other people. It's a social experience where you can get the training you need at a price you can afford. If you are looking for a five start type gym experience then you should consider a luxury gym focused on providing a comprehensive all-inclusive service that is to the finest of standards.

The type of facility you decide to join and what you feel is important, is entirely your decision. Ensure you join a facility that motivates you and supports you to help you achieve your goals without delay.

Embody Fitness Dubai is a new fitness club based in the heart of Dubai This club is a new training facility which is due to open in March 2017. The gym offers a comprehensive all-inclusive approach offering training, nutrition, therapy and monitoring. They comprise of an experienced and qualified team of personal trainers who monitor, reassess and tailor training programs to help their members achieve their goals. Embody Fitness Dubai advised that they offer short and long term solutions from rapid weight loss to toning and muscle building. They also help with rehabilitation, post natal recovery and event preparation. To find out more about this fitness club visit http://www.embodyfitness.ae.

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Indoor Walking Workout (15 minutes)

Long Distance Running - Five Strategies to Preparing for Successful Runs

There are five main factors to take into consideration when preparing to run long distances. From the off set, you will need to make sure that there are a few things which you take into consideration when starting long distance running.

It's all in the Mind!

Initially, it is a mind-set and mentality. Although it is important to know the route which you are going to run, do not worry about being anxious of the distance, in time this will be something less daunting for you to achieve. This is especially true if you are not use to long distance running and are only starting out in this hobby or sport. Motivation is key to your success. This will mean that there will be days which you will feel unmotivated, for example in winter, when it's cold and dark. The best way to motivate yourself during your training is to have your music to hand, and layer up with thin layers as once you start running you will not want to be lugging thick clothes with you. If you prefer some company, try pairing up with a friend.

Staying hydrated and eating healthily

As part of your preparation, it is extremely important to keep yourself hydrated. This is not only during the run itself, but during your normal day. The best way to achieve this is to pick yourself up a water bottle. Making yourself disciplined to keep yourself hydrated will help your body function during your run and in the training leading up to it. Your diet will also play a significant role. High protein and carb snacks and meals will assist in your energy levels. Such snacks as bananas, peanut butter and oats are some great examples. In turn helping you with your training and pre-planning your exercise regime. Many individuals additionally use supplements and protein shakes.

Wear for comfort not for trend

The garments you wear, especially your footwear shall be an important factor in your success to running long distances. Dependant on the terrain you choose to run, there are two may types of running shoes. Trail shoes offer good support on rough terrain, such as woods or parks. Running shoes however, are better suited to the road. Although it is great to look nice and stay on trend, be sure to remember that your main goal is to achieve your personal best in your running. The most fashionable pair of trainers may not necessarily be the best suited to the task in hand.

Keeping your pace and warm up preparation

When you initially start your training, always make sure that you stretch all of your muscles. This maybe something which is obvious, however, you would be surprised how many people forget; often later resulting in injury or pain. The limbering up of your body will help get your muscles and joints ready for the running you are about to take on. Make sure that you set a steady pace during your training, it is not a race. In order to not burn yourself out, before your end goal make sure that you take your time. During your training, it is always good to have a short break, until you have built up the stamina to go all the way. In addition, if you are struggling to run the distance, it may be advised to break up the entirety of the run into smaller sections.

Take a rest and post run recovery

After you have achieved either your training or your long distance run, you will need to make sure that you look after yourself properly. Take the time to stretch any sore and tight muscles, without doing this you will increase the potential of further injury to yourself. Eating a small meal to include carbs and protein will assist your bodies' energy levels to recover back to normal. Drinking lots of fluid after your run shall also help with any dehydration which you may have suffered during the run. If your body is extremely sore, then a good way to assist with recovery would be an ice bath.

For running shoes, sporting goods and athletic wear be sure to visit Keep Fit Sporting Goods, where you'll discover a large range of sporting goods, health supplements, running clothes and accessories.

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Want dancer abs? Try this 6-minute workout from DanceBody’s Katia Pryce | Sweat Series | Well+Good

When Too Much Personal Fitness Training Is Too Much

The purpose of this article is to pull back the curtain on some of the issues to be on the lookout for when working with a personal trainer. As a personal trainers and a strength and conditioning coach with 10 years of experience, I have encountered many personal trainers, and I have learned many of the things to watch for.

There is one phrase that needs close attention, and that is "scope of practice." Scope of practice is a phrase generally used in the medical field that dictates the boundaries within which doctors and therapists can work. This is applicable to any personal trainer as well, because there are a few boundaries that a trainer should not cross.

The first practice is massage. In most states massage therapists need to be licensed. The title licensed is key, here. The definition of licensure is as follows:

Licensure "is the state's grant of legal authority, pursuant to the state's police powers, to practice a profession within a designated scope of practice. Under the licensure system, states define, by statute, the tasks and function or scope of practice of a profession and provide that these tasks may be legally performed only by those who are licensed. As such, licensure prohibits anyone from practicing the profession who is not licensed, regardless of whether or not the individual has been certified by a private organization."

Certifications, on the other hand, are a voluntary process provided by a PRIVATE organization that states the obtainer has completed preset coursework and a possible exam. This is a very important distinction, as to be licensed means that there is stringent government oversight that dictates the practitioners' ability to perform their trade.

The reason why massage therapists need to be licensed is because giving a massage is an extremely invasive procedure. There is an enormous amount of manipulation of the muscles and body, and there is a certain risk factor with massages, as well.

With the way that muscles are manipulated, it is highly possible for an inexperienced person to cause significant injury to the client. This is why Licensed Massage Therapists spend hundreds of hours studying human anatomy, angles of pinnation, muscle actions, and physiology to understand exactly how to manipulate the body safely.

A lot of personal trainers-- especially the inexperienced-- want to give clients "extra service and attention." Personal trainers will sometimes have a false sense of confidence that they know more than they actually do. This is when inexperienced trainers will break scope of practice, and massage clients to "release trigger points" and alleviate pain. The problem with this is that they underestimate the risk they are putting their clients in.

This is the exact reason that experienced trainers teach their clients to use self-myofascial release. Self-myofascial release consists of things like foam rolling, where a client can work on releasing trigger points, and loosening tight muscles, without ever needing a trainer to put hands on them.

Stretching is another place where trainers can get a little too invasive. A side effect of resistance training is the tightening of muscles. So, stretching is absolutely necessary for maintaining loose muscles and protecting range of motion. Again, with an inexperienced trainer this can lead to injury.

Stretching is definitely within a trainer's scope of practice, BUT it needs to be done responsibly. Overstretching a muscle or stretching a muscle in the wrong direction can lead to muscle or tendon tears. Not following proper protocols for stretching can also lead to injury. Stretching should always be done after a workout; never before. This will protect the client during the workout.

Stretching should ALWAYS be done with muscles that are warmed up. Muscles function almost identically to rubber bands. If you have ever tried to pull a rubber band that is extremely cold, you notice that it is brittle and snaps. Muscles work the same way; if they are cold and the trainer tries to stretch them, there is a risk of them snapping.

This is extremely important when using advanced stretching techniques like PNF stretching, where the muscle is stretched, contracted, and stretched again to create a greater stretch and range of motion. This advanced stretching can easily lead to injury.

It is also key to have great tactile awareness. Your personal trainer in basically where ever you look in Connecticut needs to be experienced enough to know exactly how far to stretch the muscle without going too far.

A knowledge of anatomy and muscle action is also imperative. Muscles move in certain patterns based on their angle of pinnation. If you try to stretch a muscle against the pattern, you are putting the client at risk, or will no longer be hitting the right muscle.

Knowing muscle action is also very important for stretching. Whether a joint is flexed or extended will determine whether certain muscles are contracted or relaxed. It is very easy to teach a client how to stretch themselves properly, which will allow them to control how far and how much pressure is applied. This is a far safer method when supervised by an experienced personal trainer.

Don't forget about the comfort factor for a client. A personal training relationship should be a safe and comfortable one. A personal trainer like where I am located or where ever you are looking should NEVER make a client feel uncomfortable with conversation or "too much" touching. Touching should really be kept to a minimum. The only time a client should ever be touched is to make quick positional adjustments, or in an effort to assist with stretching. This touching should be as minimally invasive as possible, and there should always be consent from the client.

In my 10 years as a very successful personal trainer, I have never had to touch a client for more than a brief position adjustment, to emphasize where the focus of the work should be, or to assist with light stretching, when asked to do so. I have never had an issue with clients being unable to learn how to stretch themselves, or to use self-myofascial release. As personal as this industry is, there is such a thing as too personal!

Finally, the biggest sign of an inexperienced or insecure trainer is over-compensation. I've found the loudest trainer in the room tends to be the one that needs to overcompensate for their lack of knowledge and confidence. These are also the trainers who tend to be the ones to learn a new "skill," and that is all they do until they learn the next one. These trainers have the need to show how much they know by using "parlor trick" exercises or "new" methods, but they do so without any rhyme or reason. The best trainer is the one who can quietly get a client the results they desire for their specific goals, without shouting about it, and without boring the client with information they, honestly, usually don't care about.

The majority of clients don't necessarily care about the how; they just want to reach their goals. It is up to the trainer to have all the tools necessary to help the client achieve those goals. The best trainers I've ever met know a lot about a lot... But you may never know because they don't have the need to prove that they are better than any other trainer. Their sole purpose is to help their clients reach their goals. A good trainer never overdoes new tricks that they learn. Instead, they cherry pick from their bag of knowledge to find the best methods for the right clients!

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LIVE Dumbbell Burn Workout

Five Benefits of Sprint Training

The main aim and focus of sprinting is to run at your fastest pace for a shorter and more focused amount of time. The easiest way of doing this is by increasing your stamina. Sprinting is a great cardiovascular exercise and is brilliant at increasing your metabolism, even after you have finished your workout. Here are six reasons as to why we would suggest you taking up sprinting over long distance running or jogging.

The overall benefits of sprinting

Firstly, you should consider the active-aging benefits. As you age, the loss of muscle mass can be contributed to by the loss of type II muscle fibres. Doing high-intensity training and workouts such as sprinting is a great way to improve your bodies' type II muscle fibres and maintain your muscle mass through aging. Not only is sprinting great for this, but it will also result in you sculpting your legs with further definition. Besides helping with muscle mass, it is a great way in which you can low your blood pressure, through the build-up of muscles assisting with your heart function. The extra work from sprinting results in your heart work harder, pumping faster and improving circulation around the body. During long distance running your body can increase levels of cortisol, which convert the protein in your body to fuel. By doing this, it reduces the body's ability to build new muscle tissue. However, when you start sprinting, your body promotes the hormones which in turn assist with building muscle. By adding sprinting to your workouts it can help you maintain and increase your levels of lean muscle mass, help tone your glutes, abs and legs, as well as calorie burning, which in turn helps you achieve a more youthful appearance.

Feeling the burn

If you are familiar with HIIT workouts, then this series of sprints is a very effective way to achieve the benefits of these high-intensity intervals training. With your body accelerating at a quicker rate, your heart rate will increase at a higher rate. These styles of exercises help you burn lots of calories in a relatively short amount of time. This also works to help your body burn calories even after you have finished your workout has finished. When you are starting your sprint, the speed of your run will increase the more you do.

Increasing your endurance levels

Sprinting can also help you improve overall aerobic efficiency and your body's ability to use oxygen for fuel. If you are a fan of running in marathons, or long distance, training with the use of sprinting alongside can help improve your aerobic capacity while increasing the total distance you are required to run. When your heart and muscles are working to their limits, this will mean that your body will have to use its reserves in order for your body to continue to function. Sprinting will break down the glucose levels stored and in turn burn an increase level of calories. Therefore the more sprinting which you do the better your endurance shall be, as fatigue levels will set in later after your training.

Range of motion and your joints

When running long distance, you are able to get a limited range of motion. In comparison, sprinting allows for a much large range of motion due to the use of a longer stride, incorporating your ankles, legs, hips and arms to gain the speed you are working towards. If you are a long distance runner you may have had experience of the impact that long distance running can have on your joints. The long distances and running for substantial periods has an increased impact on the pressure put on your joints, such as your knees and ankles. If you are monitoring your running form and are striking with your ball of your foot rather than your heel then you shall reduce the chances of injury.

It's a mind set

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Although sprinting is a hard exercise, especially if you are just starting out, it is important to be resilient and not give up. There will always be set backs, and these are normal for anyone first starting or even if you have lots of experience in doing sprints. Like most forms of exercise, sprinting is a great way of relieving stress; both mentally and physically. This is done when your body releases endorphins into your body, which in turn helps with confidence. By setting goals and reaching these whether it is independently or with a friend you will be able to achieve these and improve over time. Make sure, whatever your long term goal is, to get healthier or to be able to run faster, this is a fun way of getting it done.

There's many great items to help when you begin sprint training, from pedometers to running shoes. Get them all at Keep Fit Sporting Goods.

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How To Lose Belly Fat The Fastest Zumba Dancer Workout For Beginners Step By Step

Keeping Fit - A Healthy Outlook on Your Fitness and Wellbeing

You are what you eat

Initially there are four main factors which everyone should follow in order to achieve their personal best. The first thing to remember is that your body will only function at its full potential if you provide it with the best fuel to run on. Eating the right foods and banishing junk food, will set your body up with the best start by providing it with the essential nutrition. This requires a balanced diet of carbohydrates, protein and fat, in larger amounts, provides our bodies with energy, helps with growth and maintains our bodies. While vitamins and minerals, in smaller quantities, are also necessary for your body. Water, although does not fall under a nutrient, is essential for healthy living and body function. While eating healthily is important, you should also consider the portion sizes. It is also important that you do not skip meals, as this is in fact counterproductive.

Exercise and fitness

The second most important factor which should be considered is regular exercise. This does not necessarily require intense gym workouts, however, the more exercise you incorporate the best results you will be able to achieve. Most specialists suggest a minimum of an hour of daily gentle exercise, to include walking, jogging and running. Not only will the exercise assist with keeping your lungs and heart, but it shall also keep your blood flowing. If you prefer an activity then both cycling and swimming are good options and cause less stress on joints. This will mean that your muscles are worked and you are able to burn the energy which you have taken in during eating. Although gentle exercise will not particularly target specific muscle groups or help with sculpting or toning, it will help improve general health. Not everybody has the time or finances to be able to go to the gym, however, there are plenty of different exercises and stretches you are able to do in the comfort of your own home.

It's all in the mind!

Having a positive mind set in respect of keeping fit and staying motivated shall make a massive difference to the success of your fitness journey and end goals. It is a lot easier to motivate and gear up to do the daily exercise and the routine needed when the sun is out, but when the weather is dark and dull, it is often difficult to find your self-motivation. Ways in which this can be combatted is to do exercise with a friend, join a class with like-minded individuals, or just listen to your favourite tunes to help get you focused. If you are eating the right foods, then you should have fewer difficulties with energy levels, but the regular exercise will help assist your body performance. This regular exercise will lead to a lot of long term benefits for you both physically as well as mentally. It is known that not only your fitness levels will increase, but exercise helps rewire your brain and reduces stress levels. Therefore, sticking to your plan is always important, and you are the only one in control of your own self-motivation. Another way you could help keep yourself motivated is to set small goals and once you have accomplished them treat yourself to an activity or spa treatment. Do not forget to believe in yourself.

Don't forget to rest

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Fourthly, you are going to need to make sure that the amount of sleep which you get is correct. Sleep is integral to your body functioning properly. In the modern and busy lifestyles which most people have these days, sleep is often something which gets overlooked rather than being made a priority. In turn, the proper amount of exercise will allow you to have better sleep and assist with your energy levels throughout the day. In order to achieve the best outcome for your health, there are in fact optimal times you should exercise during the day. To gain the best results from this, it is better to exercise either in the morning or afternoon rather than during the evening. Exercising at these times shall allow your body temperature to rise and fall just prior to you falling to sleep.

If you're looking to Keep Fit and look after your health, then look no further than Keep Fit Sporting Goods for your one stop shop for all things sport and fitness.

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THE ROCK - NEW START 2020 | DWAYNE JOHNSON MOTIVATION

Foods That Can Literally Make You Happy

Most people would agree that food makes them happy - but did you know there's actual science behind it? Some foods can truly boost your mood, and I want to share a few of those with you. It's important to note that our gut is our second brain so when we take care of it by eating a healthy diet we will feel much better overall. It is estimated that 90% of our serotonin production is in our digestive system so let's get to feeling happy.

Here are a few of my favourite mood-boosting foods...

Dark chocolate. You may have felt like chocolate made you happier, but now it's been scientifically proven as well. It's been shown that eating dark chocolate each day lowers your levels of stress hormones and therefore makes you happier. This isn't a free pass to eat endless amounts of chocolate, but a little piece won't hurt - in fact, it could actually help!

Fruits & Veggies. All the nutrients, vitamins and minerals that come from a lifestyle filled with vegetables and fruits allows you to release neurotransmitters that make you happy. Therefore, incorporating this rainbow of food into your life is great for your mood and health.

Fatty fish. The omega 3's that come from fatty fish like wild salmon and tuna provides your body with the nutrients it needs to feel less stressed, a lot more relaxed and happy. Another benefit of omega 3 is its powerful anti-inflammatory properties. If it helps you reduce pain that's an added bonus to boost your mood.

Saffron. Have you heard of saffron before? Saffron is a spice from India. Conducted research showed that only a little bit of saffron a day makes serotonin more available to the brain. Saffron has also been shown to help alleviate PMS symptoms.

Along with eating mood-boosting foods, you can also make an effort to exercise on a regular basis for more mood boosting benefits. The endorphins that are released during exercise have a powerful effect that can last the whole day and set you up for success. Another great practice to boost your mood is by keeping a daily gratitude journal. Every day write down at least 3 things you are grateful for and really think deeply about them. When we are in a state of gratitude it completely transforms our perspective and mood.

Enjoy your food, make healthy decisions and you will be happy!

If you are struggling with your mood, please seek medical attention from a licensed medical professional. These tips are not to take the place of medical assistance.

For healthy summer BBQ recipes grab your FREE copy of my Summer BBQ Plan here: https://www.summerbbqdiet.com

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1 Year 100 lb Weight Loss - Mind & Body Transformation

Heal Your Emotions With Food

These foods can help you regulate your moods in a natural way.

Sorrow and grief: Reach for cauliflower, turnips and asparagus. These foods resonate with the immunity system, lungs and large intestine organs which in the Chinese medicine system are associated with processing emotional grief.

Asparagus naturally supports healthy bronchial tissues to open up the lungs when grief is causing you to feel like you just cannot take a deep breath. The turnips and cauliflower help to support your immunity system so that the process of living with and healing grief does not leave you vulnerable to developing colds, flu and bacterial infections. It can be challenging enough just dealing with the emotional impact grief without the added stress of becoming physically ill. So, try these foods to help protect your health during a process of grieving.

Affirm as you eat these foods: I am breathing deeply and strong in immunity.

Anxiety: Reach for yellow/orange foods such as pineapple, cantaloupe, and sweet potato (great for quelling carb cravings-and yes, you can microwave the potato for a quick snack although I don't recommend microwaving in general). Also, cinnamon and ginger teas will help to quell anxiety.

Similarly, a cup of butternut squash soup can also soothe anxiety. Look for varieties that are low in sugar.

In Chinese medicine, the foods that impact anxiety resonate with the stomach and spleen energies, or "earth" energies. Thus, they help a person come back to center when feelings are strong, which can also support processing other feelings such as grief, sadness, disappointment, anger, and fears.

Affirm as you eat these food: I am centered and strong.

Fear: Reach for deep water fish such as salmon or tuna. If you are vegan, reach for seaweed such as nori, wakame and kombu.

These foods resonate with the kidneys and bladder in the Chinese medicine system which we associate with the "water" element, which rules courage or fears.

Sometimes fear can exist in response to situations all by itself, or it may be a secondary emotional reaction to other emotional states. You may feel deeply sad, then fear may emerge around thoughts such as, "I'm really scared that I may not ever feel joy again."

Foods from the sea can help to take the edge of fear and connect us back into states of courage by supporting our adrenal glands which can go into overload with the fight or flight response when we feel strong feelings.

As you eat these foods affirm: I am courageous and strong.

Anger: Reach for any green leafy vegetables such as spinach, mustard or collard greens, romaine lettuce or kale. Reach for spirulina, cucumber, green vegetable juices with small amounts of carbohydrates.

Anger in the Chinese medicine system resides with the "wood" organs of the liver and gallbladder. When we support the health of these organs with the foods listed, we empower ourselves to access our sense of peace and calm even when things are occurring that are naturally frustrating or irritable. These foods will enable you to access your natural patience and compassion even when you are feeling angry. Drink a bottle of a juice like Suja uber greens which is low in calories (and no I don't get paid to plug that product-I actually drink that juice) when you are in the midst of feeling angry. Or juice cucumbers, cilantro kale, lemon, green apple and peppermint yourself.

It is amazing how much calmer you will feel when you take a moment to detoxify the liver and gallbladder with healing foods.

Affirm as you eat these foods: Compassion and patience are overcoming anger and frustration.

Nervous stress/excitement: Reach for almonds, sesame oil or seeds and spinach.

These foods help to specifically calm the heart energies associated with fast moving energy and that hyped up feeling that won't let you sleep, rest or get focused in your thoughts. Think of a flame going in many directions.

Affirm this as you eat these foods: I am calming the flame of my excitement.

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Dwayne Johnson: ONE OF THE BEST MOTIVATION EVER (The Rock 2018)

Soothing Arthritis Pain Through Nutrition

Arthritis is a painful condition where one or more joints of the body become inflamed; it typically worsens with age. With over one hundred different types of arthritis, the most common are osteoarthritis and rheumatoid arthritis. While the different types have different causes, most often the body's immune system begins to attack its own tissues, thus breaking them down.

Although there is no cure for arthritis, there are several common treatments that can help to manage the condition and the associated pain. These treatments include plenty of rest, physical therapy, medication, exercise, and sometimes surgery.

Nutrition can help treat arthritis pain as well. Certain foods can help to improve the pain while others may worsen it. Understanding which foods to choose can make all the difference in your body's experience with arthritis.

Foods that Help Arthritis Pain:

• Omega-3 Fatty Acids: Once ingested, omega-3 fatty acids convert into compounds that are much more potent than the original fatty acids themselves. One important type of compound, called resolvin, is effective in signaling the inflammatory response to end. In arthritis and other inflammatory diseases, an overactive immune system causes degradation of body tissues. Resolvins flip the "inflammation switch" to the off position. For best results, food sources of omega-3 fatty acids, like fatty fish salmon, tuna, mackerel and sardines, walnuts, walnut oil, flaxseed and flaxseed oil are preferred over supplements.

• Fiber: Consuming adequate amounts of fiber appears to lower a protein in the blood called C-reactive protein (CRP), an indicator of inflammation. When blood levels of CRP are high, it is a strong indicator that something is causing an inflammatory response in the body. While it can't be officially said that high fiber foods will treat arthritis specifically, lowering CRP levels may be helpful.

• Strawberries: These juicy red berries have the same effect on blood levels of CRP as fiber does. A study conducted at Harvard University found that women who ate 16 or more strawberries each week were 14% less likely to have elevated CRP levels compared to those who did not eat strawberries.

• Cruciferous Vegetables: Foods like broccoli or kale contain chemical components that can help to decrease the inflammation seen in arthritis. As a result, the symptoms associated with arthritis often decrease too.

Foods that Hurt Arthritis Pain:

• Omega-6 Fatty Acids: This type of fatty acid is prevalent in all types of snack foods, deep fried foods, and margarine-like spreads. Coincidentally, overindulging in processed snack foods has been linked with enhancing joint inflammation and obesity. Obesity and arthritis are further associated with one another because fat cells can produce cytokines, a type of protein that promotes inflammation.

• Processed Foods: Packaged foods are often high in sodium, oils, and sugars, none of which is good for managing arthritis. These ingredients encourage the progression of arthritis and do little to help.

• Alcohol: Alcohol increases inflammation in the body and puts your body at risk for several different health complications. It's best to avoid alcohol completely or consume it in amounts that are sparing.

Hopefully this information can be of practical use to your or a loved one dealing with arthritis. If you find a food causing an increase in your pain levels, consider eating less of that food to see if your experience improves. The goal of arthritis treatment is to prevent the condition from getting worse and to manage painful symptoms. Eating healthfully can do just that.

Bonnie R. Giller is a Registered and Certified Dietitian Nutritionist, Certified Diabetes Educator and Certified Intuitive Eating Counselor. She helps chronic dieters, emotional eaters, and people with medical conditions like diabetes, break the spell that diets have over them and reclaim WholeBody Trust™ so they can live their life to the fullest. She does this by creating a tailored solution that combines the three pillars of WholeBody Trust™: Mind Trust, Hunger Trust and Food Trust™.

Join her free Break the Spell of Diets in 3 Days online experience at https://dietfreeradiantme.com/breakthespellofdiets

Have diabetes: Grab a free copy of her eBook: 5 Keys to Manage Diabetes Without Dieting at https://brghealth.com/5keysebook

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