What do I do on a Rest Day?

I've end up looking through Insta and getting every one of the feels all the time. Watching you push past your breaking points and vanquish your goals is SO extraordinarily moving. You're executing it  ~ you ought to be so pleased with yourself. 

That is the reason today, I need to discuss resetting your body and mind love through dynamic rest. Keep in mind, changes to your body occur AFTER your exercise, not during it ~ so appropriate post-exercise care of your body is so significant. What you do on your dynamic rest days have a gigantic effect in your conditioning results! 

When you pursue your workouts, you benefit from the body-adoring advantages of resting your muscles, you really should be doing it that way. If you have no idea what I'm talking about, email me.  I got you! Every day you should work an alternate muscle group, which means the muscles are getting multi day of dynamic rest. I always want you to listen to your body, so if that means taking a day of body-loving rest, then do it! DYI spa day anyone?! 


Keep in mind your body superior is to any other person…tune in to it

Extend It 

Stretching is a significant piece of consistently, and on dynamic rest days we urge you to invest additional energy extending those muscles! The more you stretch and inhale oxygen into your muscles, the more versatile they'll turn into. Also, that implies you'll be less inclined to injury and you'll feel more grounded on your conditioning days! After a hot shower or hot shower, permit yourself a couple of minutes to stretch it. Warming your muscles initially is both relieving and significantly helpful in expanding your adaptability!

Hydrate, Hydrate, HYRDATE! 

Drinking enough water is key to taking advantage of a functioning rest day. Our bodies normally lose water when we work out, so it's SO imperative to recharge our cells with a lot of H2O! Additionally, remaining appropriately hydrated facilitates your muscles, gives your more vitality, and lifts your intellectual prowess! 

Do YOU 

Above all, taking a functioning rest day is tied in with doing you. This implies giving yourself a lot of TLC ~ plan a back rub, go for a long stroll outside, get espresso with a sweetheart, or sign up for your preferred yoga stream class… whatever presents to you a feeling of physical and mental discharge. What's significant is that you keep your body in movement and you make the right decision for you! Setting aside effort for yourself enables you to be progressively present in each snapshot of your life.

Be well and take care of you!
Jessica Bailey


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Super Foods Have Super Powers! Facts to know!

Almost every leafy food nowadays are being touted by the media as the next 'superfood', and I have definitely no issue with this. 


The following are my top choices of "super" foods that truly pack a punch, and you might be shocked to discover that not every one of them hail from distant corners on the planet. There may even be a couple of sitting in your freezer unbeknownst to you, holding super (wellbeing) powers. 

A portion of my 'normal' most loved foods include: 

Broccoli: this unfashionable cruciferous veggie should be restored as it is high in cell reinforcements, fiber, folate and is likewise notable for its malignant growth anticipating powers. 

Did you know veggies from the cruciferous family (cabbage, broccoli, Brussel sprouts,  kale and so forth)  expel cancer-causing agents, murder malignant growth cells, and keep tumors from developing? Now, that is super!

Kale: seems kale was on each superfood must have list since 2012.  It is fueled with fundamental nutrients and minerals and is phenomenal for your skin. 

Berries: best known for their anti aging properties. Likewise an extraordinary alternative when watching your weight as lower in sugar than generally natural products. Sounds like a win to me!

Wild salmon: contains bunches of vitamin D and selenium for solid hair, skin, nails and bones and wealthy in omega 3 unsaturated fats. 

Turmeric: I foresee turmeric will be the next big thing. It contains curcumin, a phytochemical that can hinder the multiplication of cancer cells and smother tumor vein development. Win! 

Tomatoes: high in lycopene, brimming with micronutrients, nutrients and cell reinforcements that work together in a manner that can avert malignant growth, coronary illness and different diseases. The more tomatoes you eat, the better. Cooking tomatoes is best of all since stewing them alongside some heart-solid oil, similar to olive oil, makes it significantly simpler for the body to retain the majority of the useful properties. 

Basil: Basil could be the most recent weapon in the war against wrinkles, as per new research. 
Containing cancer prevention agents that help to secure against free radicals, disease causing synthetic substances that assault organs like the heart, liver and cerebrum and harm nerve cells. As indicated by the Telegraph, Dr Shinde stated: 'The investigation approves the conventional utilization of herb as an adolescent advancing substance in the Ayurvedic arrangement of medication. It likewise depicts how the herb demonstrations at a cell level.' 

Other house hold staples which hold super properties include: 

Green tea: high in cancer prevention agents. 

Brazil nuts: high in selenium. 

Regular yogurt: contains great microbes to battle terrible microorganisms. 

Eggs: are a smaller bundle of sustenance that gives each nutrient with the exception of nutrient C. 

The runners up:  

Chia Seeds: rich in unsaturated fats and fiber. Consuming Chia seeds means you could be engrossing more calcium from a tablespoon of chia than you do from a glass of milk. 

Acaí: This South American organic product has been increasing enormous prominence over the world for a portion of its great medical advantages. Researchers today are as yet finding all the brilliant things that the Açaí berry can do, for example, makes the safe framework more grounded, hinders the maturing procedure, directs the dimensions of cholesterol in the body, improves flow and working of the heart, diminishes irritation, detoxifies the body. 

Maca – Maca is normally found in the Andes, at a high area where the land is infertile and climate conditions extraordinary. These unforgiving conditions could most likely be the motivation behind why the maca root is stuffed with supplements which makes it an exceedingly esteemed superfood. It is said to builds stamina and moxie, enables the endocrine framework to work appropriately, in this way taking out hormonal awkward nature, brings down pallor and lightens menstrual inconvenience and spasms, rich wellspring of unsaturated fats and sterols (and some more). 

For additional perusing on some enhancement 'superfoods' look at:

What Are Superfoods?

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In Health,
Jessica Bailey

6 Self-Care Practices to Better Your Mental Health and Well-Being

Little switches can make major life changes!

We've all had those good natured moments when we resolve to make huge way of life changes: Quit smoking. Shed 20 pounds. Join a gym and begin working out each day.

The street to better wellbeing doesn't generally need to mean making gigantic jumps.

There are numerous little advances you can take that will help improve your general wellbeing and personal satisfaction, they'll be anything but difficult to keep up for the long run. Regardless of whether you have just a couple of minutes to save, you can utilize that opportunity to improve your prosperity.

Take a stab at incorporating the following into your life. Guest writer, Brad Krause put together this list to help you.

-Jessica

6 Self-Care Practices to Better Your Mental Health and Well-Being

Too many of us push ourselves to the brink as we struggle to balance work, life, and other commitments. The busier life gets, the more difficult it is to find time for ourselves, and this not only has a negative impact on our physical health, but our mental health suffers as well. If you’re tired of being exhausted and want to raise your quality of life (and productivity), self-care is a must. So, here are six self-care practices that will benefit your mental health and better equip you to tackle whatever life throws your way.

Practice Basic Hygiene

Daily hygiene is the most basic way to prevent illnesses and improve our overall health. When life gets super busy and commitments are vying for our attention, it’s easy to neglect personal grooming and other healthy habits. Be sure to regularly wash your body and hair, trim your fingernails and toenails, wash your hands, and brush your teeth.

Caring for your oral health is particularly important when it comes to mental health. If you let your teeth and gums become unhealthy, it can contribute to depression, stress, and anxiety. Brushing, flossing, and going to the dentist are essential for your oral health. If you need to find a new dentist in your area, take advantage of online resources that can simplify your search.

Try Physical Therapy

Acupuncture and chiropractic care help many people with pain and joint issues, which can benefit mental health. While these are great options, they usually are not covered by insurance. And if you have Medicare, no holistic therapies like acupuncture will be covered. However, Medicare does cover physical therapy, which can alleviate some of the same pain and joint issues and, by extension, foster mental health.

Cut Down on Sugar

Excess sugar is bad for your health. It reduces your energy and increases the risk of diabetes, obesity, cancer, and other serious diseases, which means it also has a negative impact on mental health. If you’re wanting to make dietary changes to improve your well-being, start by cutting down on refined sugar and relying on fruits and vegetables for their natural sugar. As your body feels better, so will your mind.

Move More

Following a fitness routine is also essential for your mental health and overall well-being. When you break a good sweat, endorphins and other feel-good chemicals are released in your brain. This not only provides a rewarding sensation in the moment, but it can also boost your confidence, give you more energy, and motivate you to improve other areas of your life. Run, walk, swim, lift weights. Just find fun ways to move and do it four or five times a week.

Sleep Better

Those who struggle with sleep deprivation not only hinder their productivity and happiness, but they also put themselves and others at risk each day. We must have quality sleep to function at full capacity, or else our minds and bodies will suffer. Do whatever it takes to get your rest — whether it’s creating a bedtime routine, drinking less caffeine, seeking treatment, purchasing new bedding, or any other safe methods of improving your sleep.

Get Relaxed

Finally, relax. Every person needs an outlet for stepping away from daily obligations and de-stressing. Join a knitting club, take a painting class, go hiking with your kids, or carve out a Friday spa day. Think of something fun you would do on vacation to relax, and do it each week.

We all need help when it comes to balancing life commitments and improving our mental health and well-being. Remember not to neglect your personal hygiene, and give physical therapy a shot for relieving pain. Reduce the amount of refined sugar in your diet, and exercise regularly. Lastly, be sure to get quality sleep and find ways to relax. If you follow habits like these, your mental health — and life — will likely see significant improvements.

Written by: Brad Krause

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Should I eat before or after I workout? And what?

While eating after exercise is important, some examination has demonstrated that it may not be important to eat the second you complete the process of working out.

The good news is you have 8-24 hours after your activity. You don't have to eat immediately! You can take as much time as you need after your workout to eat.

If you don't eat before your workout, eat at your earliest convenience after completing your exercise.

What to Eat After You Workout

The essential objective of your post-exercise meal is to supply your body with the correct supplements for sufficient recuperation and to boost the advantages of your exercise.

Here are some ideas of things to eat:

Carbs

• Sweet potatoes
• Chocolate milk
• Quinoa
• Fruits (pineapple, berries, banana, kiwi)
• Rice cakes
• Rice
• Oatmeal
• Potatoes
• Pasta
• Dark, leafy green vegetables

Protein:

• Eggs
• Greek yogurt
• Cottage cheese
• Salmon
• Chicken
• Protein bar
• Tuna

Fats:

• Nuts
• Nut butters
• Trail mix (dried fruits and nuts)
• Avocado

Here are a couple of ideas for fast and simple meals to eat after your exercise:

• Grilled chicken with roasted vegetables.
• Egg omelet with avocado spread on toast.
• Salmon with sweet potato.
• Tuna salad sandwich on whole grain bread.
• Cottage cheese and fruits.
• Pita and hummus.
• Rice crackers and peanut butter.
• Whole grain toast and almond butter.
• Cereal and skim milk.
• Greek yogurt, berries and granola.
• Quinoa bowl with berries and nuts
• Multi-grain bread and raw peanuts.

Rundown

Getting supplements in the hours around exercise is significant. On the off chance that you don't eat before exercise, attempt to eat not long after exercise. Eating protein can help fix your muscles and different tissues, while carbs can help reestablish your glycogen stores.

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How To Be A Star Student. 5 Tips

Working out can bring you joy. Helping students achieve that joy is one of the best parts of teaching barre and HIIT classes. Be that as it may, truly, some days teaching fitness classes can be an insane asylum, and different days it tends to be an all-out dungeon—for the students and the instructor. Super-hard exercises aren’t the only things that can lead to torturous class environments. I compiled a list of things that are just plain rude in a fitness class. A “don’t be that jerk” guide, if you will.

1. Checking your phone: Why do some people find it necessary to whip out their phone during a fitness class? On the off chance that a critical call is coming through, I understand. However, I’ve had students pull out their phone to check Instagram or Facebook. It is so insulting to me that those students are more concerned with their social media than the class that is happening.

2. Being exclusively centered around weight, not different kinds of progress or goals: I want to scream when over and over again I have to talk a student down because they are focused on the number on the scale, not how they feel or how they feel in their clothing.

3. Not telling me prior to class about their injuries: Every class, I ask students to tell me about any injuries, pregnancies, or anything else going on with their bodies that might be relevant to what they can do in class. I’m not a mind reader. I don’t just magically know about your body. I’ve had ladies let me know after a class or private session that they’re pregnant. What? Any instructor worth their salt will tailor exercises to you, so speak up early on to get the most effective use of both your time.

4. Not listening to my instructions: It is super annoying when students make up their very own exercises during a group class. Modifications are one thing (but see #3 above and give me a heads up before class so I can help you tailor exercises to your needs!), but doing your own modern dance (this has happened, complete with singing a song that was not playing) when the rest of class is doing very difficult moves is distracting to other students.

5. Talking over me: Class is not the time for talking at any audible volume with your friends. It’s a mentality. You’re either genuine about being in a group class and putting forth a valiant effort, or you’re not. Pay attention—it just takes one hour of resolute assurance to draw out the best in yourself.

I hope this list will help you to be the well-behaved student you can be.

xoxo

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This article was first published on Fixing Fit

Why is Almond Butter so expensive?

For what reason is almond butter so costly?

California produces 80% of the world's almonds. They represent 11 billion dollars in benefit statewide. Almonds require a great deal of water to deliver. "The measure of water expected to deliver the state's yield [almonds] would cover the measure of water 60 percent of California's inhabitants are prescribed to utilize every year," says ABC News.

Without a doubt, almonds are not the most noticeably bad guilty parties with regards to sucking California's water assets dry. It takes in excess of a gallon of water to grow a solitary almond, and it might take 220 gallons of water to deliver a substantial avocado… A stick of spread requires in excess of 500 gallons of water to make.
All things considered, almonds take up 10% of California's all out supply.

Ok. So now what? A call to blacklist almonds?

If you feel like making some practical changes, here are a couple of humble proposals that I'm doing. I hope it helps you.

• Purchase privately developed almond butter. I try to buy locally sourced butter. 
• Make your own
• Live simply, appreciate beauty, and share joy.

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Neck pain during crunches

Neck pain during crunches is incredibly common

The genuine issue? You're doing crunches all wrong. Most people perform a crunch from the upper body instead of the ab area, which works your neck muscles, not your abs.  

Picture your spine. It can twist back, forward, and around, however the structure stays connected together in one line. If performed properly, crunches will keep your spine in line from lower back to head.  Be that as it may, in the event that you let the head slack, you're leaving your neck powerless against a strain. Best case, this slight pressure results in the gentle distress that'll shield you from producing enough reps to ever really observe abs in the mirror. But with enough pressure, this improper form can actually lead to a bulging disc, which comes with serious pain, numbness, and muscle weakness. No bueno!

Visualize holding a apple between your chin and your chest. If you don't squeeze, you'll drop it, but too much pressure will squish the fruit, making bruises all over the apple (If visualizing just isn't working, try folding up a towel and squeezing it between your chin and your chest.) So, retract your chin. Remember the elbows and abs are not connected. The abs have no idea what your elbows are doing so it's ok if your elbows aren't opened wide. But, your neck is connected to your spine so no pushing your head forward with your hands. 

I hope this helps you the next time you hit the mat for some ab work. 

In health,

Jessica Bailey