How to make a killer playlist that will motivate you to workout

I don't know about you but my playlist can make or break my workouts. It's all about timing. Your jam can help give you the motivation to carry on when you feel like giving up. Being a DJ and putting together great playlists is easy and fun!

To begin, grab something to got down notes on and write down "your" songs. The list should have lots of different songs and artists. Next, put the songs into categories according to the different types of exercises you do. For example, I like playing pop songs with a easy to understand hook when I'm just focusing on body sculpting and music that is uptempo with a strong backbeat when I do cardio. Last, create a playlist for each type of activity making sure the playlist is long enough for your entire sweat session. Don't forget to add slow songs for your stretch time! Your done! Now, get ready to rock your workout!

Here's a link to my playlist on Spotify. It's for a session that includes both strength training and cardio.

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It's Massage Time. Why a massage isn't just for pampering.

A massage isn't just for pampering! But I totally think pampering yourself is something that shouldn’t be overlooked. Obviously, massages feel great, but there are several health and therapeutic benefits that a person can benefit from. Massages help with, aches, and pains to improving one’s ability to sleep.

When you get a massage you are actually manually manipulating the soft tissues in the body. A massage can help to significantly improve your overall well-being. What can a massage actually do to make you feel better? A massage can:

• Improved blood circulation
• Enhanced immune system
• Lowers blood pressure
• Relieves pain and tension
• Improves your mood (decreases levels of stress and depression)
• Improves conditions including: arthritis, diabetes, and/or fibromyalgia
• Stimulates the nervous system
• Improves the look and feel of skin
• Improves recovery time for those suffering from injuries
• Improves flexibility and range of motion
• Improves joint movement

I recommend getting a massage on a regular basis. Obviously massage can help you.

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Natural ways to deal with stress

Unfortunately stress is always in your life. Stress is not only induced by negative circumstances. Stress can be from happy events like getting married, moving to a new house or having a baby. The awesome news is stress does not mean you have to damage your body or ruin your relationships with others. There are natural steps you can take to manage your stress well. Nasty chemicals aren't even needed to manage stress.

Here are 5 things you can do:

1. Relax:  I know I feel stressed when I have a lot of "deadlines" happening at once. It will always be helpful to take even just a simple break from your work. Try doing some simple stretching exercises during your break is helpful.

2. Meditate: Looking inward at yourself and really noticing how you feel will help you deal with stress effectively. When you meditate you should try deep breathing. Why? Because deep breathing cues your body to RELAX.

3. Exercise Regularly:  When you use your body differently than usual, you can help to alleviate the stress that you are experiencing. Oh, and your immune system gets stronger too, so that means you have to take less real "sick" days.

4. Live A Healthy Lifestyle: Do you smoke? If so, please stop. Smoking is a unhealthy habit. Not even moderate smoking is acceptable. This lifestyle choice can actually make your stress worse.

5. Get your beauty sleep zzzz:  8 hours of sleep every day is not enough. It's the quality of your sleep that counts. Set the mood. Make sure your sleep chamber is setting your up for success. Individuals who sleep well are less prone to irritation and stress.

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The weight loss struggle is real. Here are some tips to help

"I hardly eat chocolate, and barely ever eat chips." Do you often find yourself saying this? Do you wonder why you can’t seem to lose weight? Try writing down every single thing that passes your lips – from the croissant with your morning coffee, to the dessert after dinner “because it’s Friday."

Food Journal

I have found another reason to take pics of my food. No, it's not for Instagram. I think taking pics is more convenient and more effective than having to write in a journal. The only thing you have to do is be HONEST and take a pic of everything you eat so you can see what you can cut out.

Slow Down

Shoveling food into your mouth isn't sexy. Most people that shovel do it without really noticing its happening. Chew more slowly, and take a drink of water between each mouthful so that you savour your food. Or try eating with your less dominate hand. It's hard!!!! When you eat slowly your stomach feels full before you finish eating.

Meal Plan

Make a plan and stick to it! A food plan can help you stay on track and motivated. Every Sunday (or whatever day you want) Decide which yummy, nutritious meals you’re going to make for yourself each week, don't make the same food as you did last week. You want to look forward to your food each day. I totally understand the excuse 'I'm too busy to cook.’ My suggestion, prepare food in advance.

Exercise

Exercise is addictive! Trust me, I know, I'm hooked! Exercise is key to weight loss, and the more rapid weight loss will serve as a great boost to your self esteem. When you start to see your body tone up you’ll be reluctant to go back to your old ways!  

Diet is Key

• Here are some healthy snacks you can have on hand:
• Raw carrot with hummus
• Sugar snap peas are surprisingly sweet, and might just satisfy that sweet tooth craving.
• So  if you absolutely must have chocolate try to  split your chocolate allowance up for the week. If you have a little treat every day, you’re less likely to have a blowout when the weekend comes.

Speaking from experience, I gave up sugar recently. It is still a struggle but the good news, my taste buds actually adapted to my diet and style of eating, which means that the more sugar you eat the less sensitive you become to it. You don't need as much to be satisfied. Everyone – yes, that’s everyone, needs to treat themselves every now and again. I like to make a plan for a treat so I can look forward to it, and when I do have a treat I don't end up losing all the hard work I put into my diet. I'm very proud of myself for being able to do this and not ruin all my hard work because of one treat.

Remember, it’s a marathon, not a sprint. Keep going!

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