HealthyStrongInsane

Happy~Strong~Active~Healthy~Living


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Dumb + Bells = Dumbbells ;)

I felt like I needed a change and was tired of going into the gym without a set plan. I knew the area on which I wanted to focus each day, but I needed a push, a challenge and some more ideas! So, I started a new program this week! Lovin’ it so far. Yesterday involved a shit-ton (that’s a word) of push-ups and arm/chest dumbbell moves. catheCloseGripPushUps Let’s just say I’m sore & shaky and I may or may not like it. While I’ve done plenty of dumbbell workouts, I focused in and realized how great dumbbell exercises really are.
Here’s why:
1. Stabilization. You must stabilize your entire core as well as zoom in on the muscles being worked, resulting in more muscle fibers being activated.
2. Each limb is independent. You can really feel the struggle on each side, or the weak side. When using solo barbells your arms are working together, but with dumbbells each has to pull their own weight (see what I did there). 🙂 There’s no compensation for the weak side, it’s gotta put in the work, too. This really helps with initiating balance for the rights and lefts.
3. Range of Motion. Or Freedom. When doing barbell bench presses your muscles work in a fixed position. On the other hand, dumbbells allow you to rotate and alter position slightly all while increasing your range of motion.

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After feeling so sore from the new moves, I’m looking forward to some more! I’ll keep you posted on those and the new techniques I’m learning. Happy Friday! Now, go be active…


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Live Active Cultures?

Yep. They’re not so bad. Relax!

1) Good-for-you bacteria bugs
Yogurt has probiotics, the good ‘bugs’ that live in your digestive tract and help push out harmful microorganisms that can cause intestinal infections. Not all bacteria is bad, it sounds scary but you kinda need it.
2) Full of Vities
Yogurt also has a ton of vitamins…one serving contains a significant amount of potassium, phosphorous, riboflavin, iodine, zinc, and vitamin B5. It also provides B12, which helps maintain red blood cells and keep the nervous system functioning properly.
3) Blood Pressure Regulatooooor (Mount-up)
The potassium found in yogurt may help flush the excess sodium out of your precious bod. In fact, adults in a study in the American Journal of Clinical Nutrition who ate the most low-fat dairy were 54% less likely to develop high blood pressure than those who ate the least.

I love adding the antioxidant filled blueberries and nutty granola! This is one of my favorite work-day (easy-peasy) breakfasts 🙂

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Put those good intentions to use

I have to share this with you all! The below is from my employer’s Wellness Program and has some FABULOUS advice for everyone. SO TRUE! It may not be easy or you may not see the results as quickly as you’d like, but do it the RIGHT way. How many times have we heard “diet and exercise”? A LOT. Diet doesn’t mean D I E T it means what you eat. Be aware. Stay away from the crap, the processed foods, the sugars…eat real food, healthy food. Yes, you can cheat some meals (SOME! like twice a week) so you don’t over-do-it and give up on yourself. AND drink water! Start simply and work your way up and up the progress ladder. I promise you will FEEL better with small changes.

Enjoy this read:

“New-Year-New-You Tuesday: Resolving to lose weight!
CREATED BY: SONIC BOOM JAN 6, 2015

“This year, I want to lose weight!”

First things first – we need to change this resolution to “I want to feel healthier this year!” Sure, losing weight might be the means to that end – but, your end goal should not be a number on the scale or the size of your pants. It should be to feel healthier in mind, body, and soul! And of course, the best way to do this is through good ol’ fashioned nutrition-optimizin’ and exercisin’.

No diets!

Don’t let all of the New Year advertisements getcha. There’s no magic pill, powder, or potion that will help you purge the pounds in a healthy way – sorry to burst your bubble! To bust the belly-fat for good, stick to lean meats and healthy fats (no saturated fats!), like those found in almonds and avocados. Skip the sweets, and limit your alcohol intake. By making a few smart substitutions (like fish instead of red meat) and cutting out the bad stuff (processed foods), you’ll soon notice a BIG difference in how you feel (and look!).

Put those good intentions to use!

Let 2014 remain as the “Year of Good Intentions” and make 2015 be the “Year of Actually Doing Something.” Unfortunately, good intentions don’t yield results! You can wake up every day and say, “I’m going to exercise today!” But, unless you actually do it, nothing will change! So, do something about it! You’ll feel healthier – which means you’ll be more energetic, more confident, and altogether happier!

TODAY’S CHALLENGE: Exercise and make conscious choices to eat well!

If you’re a bit out of practice, simply start walking for at least a half hour each day. If you’ve already started a routine, intensify it! Extend the duration of your workout, increase resistance, or introduce a new type of training to your bag o’ tricks! Think about your diet and decide what you can do without!

The important thing to remember about getting healthy is that it takes time, dedication, and some hard work – but it’s 100% doable, especially with the support of your peers. Start with simple-n-small daily changes that will add up to a lifetime of good habits! Don’t expect instant results – expect lasting results.”


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Hard gym session comin’ up!

With my crazy schedule, it’s been awhile since I’ve had a really great session at the gym. Yes, I’ve gone a couple times a week still..but most of the time I’m on a time crunch. School, my kid’s activities and schedule, work, homework, etc. Life, right?

A little break from school let’s me catch-up on some ME time. Does anyone else get really excited about a dirty, sweaty, kick-your-ass gym sesh? I have kept up with the quick at-home exercises but there is something about just going HARD at the gym. I miss it and that’s all I can think about today…is it time to go yet?!?!?! Working out definitely helps me more than just physically (but yes, I LOVE those results). I feel better mentally & emotionally as well…ask my BF and daughter (sowwy). It makes me happy, positive and feel like I could conquer the world! 🙂
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I’d like to thank Shaun T for showing me some goodies to work on at home (while I have a few minutes to breathe) and my sweet doggy for going on runs with me through my ‘hood. Work it in when you can! Make it count!

Can you tell I’m stoked for this week??? I’m about to push it hard, people.

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^ I want to finish and end up like this guy ^


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Snack time!

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Avocado and home-grown tomato. Bowl of goodness. This makes my belly (body & heart) happy! Plus, it’s pretty 😁

Do you know the benefits of…
Avocados: protect your eyes, are heart healthy, are high in fiber, and contain the master antioxidant 👍
Tomatoes: cardiovascular support (heart health again), protects bone tissue, and reduces risk of cancer 👍


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This is why I’ve been MIA…

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Study, study, study! I started yet another semester of school about a month ago, on top of a new full time job and life. I have been extremely busy and overwhelmed at times. I apologize for my absence…please forgive me. I’ll be randomly posting shit that I’m learning in biology…you’re welcome in advance 😉 But seriously, learning about fats and our body’s functionality is kinda interesting now that I care more about mine 💪

Stay away from trans fat!
The end


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Found a gem of an article on thepaleodiet.com.  I don’t claim to do ANY type of diet besides eating healthy; that’s it!  …But this has some pretty great info and an AWESOME chart that I will be using on the regular!  This could help you get a better idea of how much sugar you really are consuming…and that shit likes to hang out around the mid section.  Know what I mean?!?!   That stubborn belly fat!  

 

Read on, Readers:

 

SUGAR CONTENT OF FRUIT

In general, fresh fruits are healthy, nutritious foods that are good sources of vitamins, minerals, phytochemicals, and fiber. Further, they are instrumental in maintaining a net alkaline-yielding diet. Olives, dates, figs, and grapes were some of the first fruits to be domesticated, and pits from these fruits initially appear in the archeological record about 6,000 years ago in the Near East. However, the common fruits we eat today bear little resemblance to their wild ancestors. Domesticated fruits are almost always larger, sweeter, and contain less fiber than their wild counterparts. Compare a Golden Delicious apple to a crab apple and you begin to get the picture.

Dr. Cordain’s original recommendation to eat fresh fruits as your appetite dictates still holds for most people. However, if you are very much overweight or are insulin resistant, he recommends that you initially limit high sugar fruits (grapes, bananas, mangos, sweet cherries, apples, pineapples, pears and kiwi fruit) from your diet until your weight starts to normalize and your health improves. Try to include more vegetables in lieu of the high-sugar fruit. As per his previous recommendations, dried fruits contain excessive sugar, and from the table below, you can see they more closely resemble commercial candy than their fresh counterparts. Note that some fruits (avocados, lemons, and limes) are very low in total sugar and should not be restricted.

For insulin-resistant subjects, fructose consumption may be particularly problematic. Consequently, he has tabulated the total metabolic fructose for items in the Table below. Metabolic fructose = (fructose + sucrose). In the gut, table sugar (sucrose) is split into its two component parts (fructose and glucose) before it enters the bloodstream. Hence sucrose’s contribution to the total dietary fructose load must be considered.

Sugar Content of Fruit Nutrition Information from Dr. Loren Cordain The Paleo Diet™ 

  So, check your fruit sugar intake! BUT remember…Added Sugars vs Natural Sugars – Big Difference It is very important to make the distinction between added sugars and sugars that occur naturally in foods like fruits and vegetables. These are healthy foods that contain water, fiber and various micronutrients. The naturally occurring sugars are absolutely fine. However, added sugars are those that are added to foods. The most common added sugars are regular table sugar (sucrose) or high fructose corn syrup. If you want to lose weight and optimize your health, then you should do your best to avoid foods that contain added sugars. -authoritynutrition
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I am on day 23 of NO EXCESS SUGAR and I am feeling fabulous and finally seeing some SERIOUS results of my hard work. The body is becoming more defined and tighter. Excess sugar is evil!