How to reset your body after weeks of not taking care of it

Refocusing after a big celebration doesn't need to include crash diets or outrageous changes.  It isn't tied in with driving yourself to work out for a considerable length of time or denying yourself with a strict diet. Rather, the most ideal approach to refocus after big occasions is to execute little changes that lead to the reset.

Need to find the key to making balance?  Continue reading for my go-to post-occasion self-care tips. 

Start the Morning with Hot Lemon Water. 

Hydration is absolutely critical to start the day in good shape. Drinking sufficient water can help diminish longings and may even help you lose weight. Some may find that a little lemon flavor can make remaining hydrated less demanding and more delicious. 

Keep in mind That What You Eat Matters. 

Concentrate on healthy; think bright foods grown from the ground that are stacked with fiber and cancer prevention agents. The cancer prevention agents help diminish aggravation while the fiber enables the stomach related track to run easily. A couple of my most loved, broccoli, berries, chia seeds, and oats. 

Try different things with Saunas. 

Infrared saunas have turned into a go-to in the wellbeing network. Like exercise, sauna sessions help your sweating – one of the body's best end and detoxification techniques. This may enable help to clear skin and may even help encourage recuperation following an hard exercise session. It's currently one of my most loved ways to help with detoxification this winter!

Get moving! 

You don't need to exhaust yourself at the exercise center to feel a difference. Possibly the entirety of your body needs is delicate development, for example, yoga or strolling. Getting your body moving not only burns calories while but gives you an endorphin surge, leaving you feeling revived and restored.

Use these tips to help support your immune system and feel refreshed, strong, and vibrant! 

My experience with the FLU

Most of April I was sick with the flu so I thought I'd share my experience with you. The flu is AWFUL and I don't wish it upon anyone.
Веfоrе wе lооk аt my ехреrіеnсе wіth flu, I want to make sure you understand I did not have 2 days of being sick. The word "flu" is thrown around so much when people feel "off" for a few days they say they had the flu. I didn't think the flu was so bad. I was wrong, very wrong. Flu іs also саllеd іnfluеnzа аnd іs а соntаgіоus іnfесtіоn оf your respiratory trасt. Іt саn bе trаnsmіttеd thrоugh thе аіr you breathe whеn sоmеоnе wіth іnfluеnzа snееzеs оr соughs оut. Тhе sуmрtоms аrе sіmіlаr tо thаt оf соlds іnсludіng drу соugh, sоrе thrоаt, асhіng јоіnts аnd musсlеs, fаtіguе, nausea, vоmіtіng, lоss оf арреtіtе, аnd uрsеt stomach. Flu аnd соlds hаvе muсh іn соmmоn which is why the word "flu" is thrown around so much. Воth іllnеssеs аrе resріrаtоrу іnfесtіоns саusеd bу vіrusеs, аnd bоth саn mаkе you feel mіsеrаblе. Тhеу hаvе sоmе sуmрtоms іn соmmоn. Ноwеvеr, соlds gеnеrаllу bеgіn mоrе slоwlу, wіth sуmрtоms соmіng оn оvеr sеvеrаl dауs. Flu sуmрtоms соmе оn rаріdlу and sееm mоrе sеvеrе.
I had 104 dеgrее fеvеr fоr 2.5 dауs, I wеnt to the ЕR bесаusе my temp was so high, аftеr thе fеvеr I gоt а tеrrіblе case of hіvеs that lаstеd fоr 2 dауs, again I wеnt tо bоth thе ЕR аnd my dосtоr fоr the hіvеs, аftеr thе hіvеs I hаd ехhаustіоn whісh mаdе thе flu mоrе сrіtісаl, I was so weak I соuldn't walk. I went back to my doctor and learned I lоst аlmоst 10 lbs.  I wаs hаvіng а hаrd tіme doing everyday tasks, like walking to the bathroom. To make things even more frustrating I hаd соngеstіоn аnd wаs hаvіng trоublе slееріng. Аll іn аll I wаs оut fоr 3 wееks bесаusе оf the flu.
Тhе bеst рrоtесtіоn аgаіnst thе flu іs tо gеt thе flu shоt еvеrууеаr. I should be the poster lady for the shot because for the rest of my life I WILL get a flu shot early in the season. Wаshіng hаnds оftеn wіth sоар аnd wаrm wаtеr іs аlsо hеlрful especially since we live in a germy city. Alcohol bаsеd hаnd sаnіtіzеrs саn bе usеd аt tіmеs whеn уоu аrе unаblе tо wаsh. Аvоіd tоuсhіng thе еуеs, nоsе, аnd mоuth аs vіrusеs аrе оftеn іntrоduсеd іntо thе bоdу thrоugh thе muсus mеmbrаnеs. Іf уоu dо соmе dоwn wіth flu sуmрtоms, sее уоur dосtоr аs sооn аs роssіblе. Take it from me, you don't want to suffer in silence.
Аlsо, mаkе surе thаt уоu gеt рlеntу оf vіtаmіn С. Yоu саn еаt fruіts hіgh іn vіtаmіn С оr уоu саn tаkе vіtаmіn С suррlеmеnts.
I didn't work for 3 weeks so that means I made $0. Being a freelancer is awesome most times. I love setting my own schedule, etc but when you get sick, it is not so great! So, freelancer or not, get a flu shot!

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How To Incorporate Proper Nutrients For Those With Dietary Restrictions

People go on diets from time to time for several reasons; the major ones being weight loss, fitness and health issues. I roll my eyes so often at the crazy “diets” people put themselves on.  A diet is a feasible solution in most cases, but diet alone isn’t enough, don’t get me wrong watching what you eat is super important, diet is even more efficient when combined with some forms of exercise, cardio and workouts. However, a typical person that prescribes his/her own diet tend to make certain mistakes. Seven out of ten times, a typical weight loss diet will majorly consist of protein, carbs and vegetables with the exclusion of certain nutrient and vitamin sources.

A study shows that most people will generally stick to their regular food but cut down heavily on the fat and oil; that equals lesser fries and McDonalds take-outs. I always applaud the exclusion of McDonalds. I dislike that place...a lot! There is therefore a minute change in their weight and fat volume, whereas much more can be achieved when the proper nutrients are incorporated within their diets.

Getting these much-needed through your diet can also prove a herculean task at times, we all know that multivitamins are not as super as they are painted to be, and it will be quite tasking to get some minerals and vitamins through your diet, especially if you are avoiding a certain type of food. It sure is difficult, but very much possible. Before I talk about that I answered some questions I get all of the time;

1. Should I Meal Prep?

This is a common question; a lot of dieting people ask whether to meal prep beforehand or just go with the flow when it’s time to eat. I don’t cook well so I make super easy things to take on the go, I usually put together a bowl of my favorite things, like a hardboiled egg, avocado, quiona, almonds, broccoli. I find that  it is better to prepare at home what I’m going to eat for the week ahead so I make smart decisions when I’m hungry. If I don’t pack my meal ahead of time I make a plan for where I will go.

2. What’s Best To Eat As Pre/Post Workout Snack?

My go to snack is a banana and a handful of almonds; these ensure steady supply of iron and nutrients compared to calories. Usually I work out in the evening so I tend not to eat a huge meal because I’m either going to bed in a few hours or having dinner in an hour.

3. How Often Should I Eat Throughout The Day?

I eat 3-4 hours to keep my cravings in check. Consuming more protein also guarantees feeling filled up for longer.  This does not mean I’m munching on junk every 3-4 hours.

Here are some extra tips to balance your diet and get your essential nutrients all the same.

Go For Varieties

Even for an amateur nutritionist or if you have a self-made diet, the chances that your diet comprises of fruits is almost a hundred percent. It is however important to switch things around every once in a while. Eating different fruits and vegetables is a win-win as your body is given the luxury of being supplied with a large array of different vitamins and phytonutrients for a range of functions in the body.

Do not hesitate to rotate your plant foods in your diet every three to four days. This will boost the nutrient supply of your diet and also reduce food intolerance, allergies and keep you in a Ferris wheel of adequate nutrition.

Nuts, Seeds And Much More

Apart from the regular fruit and vegetables, a lot more could be gained from plants, if one is willing. Consuming other plant foods such as almonds, nuts, seeds, whole grains (non-gluten), herbs and spices is guaranteed to provide several other uncommon nutrients of immense benefits to the body.

There are also other healthy vitamins that can be absorbed from these while striking a balance in your diet. Some seeds and herbs also have antibiotic properties that could strengthen the immune.

Eat Nutrient Dense Foods

Nutrient dense foods are those that generally have significantly more nutrient contributions compared to their calorie input. This guarantees that adequate minerals and vitamins pass through the diet while adding very low calories. Foods such as Almonds, Avocados, cashews, Barleys, oats, bell peppers, raspberries, strawberries and much more are recommended.

Eat healthy snacks

One of my go to snacks is GoMacro Bars. MacroBars™are cold-pressed, nut-butter based nutrition bars that offer a chewy and filling experience. Made from simple, clean ingredients, all MacroBars™ are certified vegan, gluten-free, organic, R.A.W., C.L.E.A.N., kosher and non-GMO project verified. I like the Cherries + Berries bar. You can try them for 30% off + FREE shipping with the code Macro30.

Absent of proper nutrients in our food gradually leads to many dietary restrictions and general malfunctioning of the body. Consumption of sound and proper nutrients makes the body perform at its best. Incorporating the highlighted tips in this article will help you overcome your dietary restrictions. Take a step today.

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Banana-rama

I love fruit! I go through phases of being obsessed with one fruit. Raspberries were my last craze. One fruit that I have never strayed from is the banana. I love a brown spotted banana. They are a tasty, filling fruit that contain a wide range of health boosting nutrients. They are a perfect fruit to have after my favorite sweat session. Bananas are filed with fiber which helps keep you regular, and bananas are also a top source of magnesium, potassium, vitamin c and vitamin B (b vitamins boost your energy levels, assist with chemical reactions in the body, help your wounds to heal, relax your muscles and nerves)
Bananas are my favorite because they don’t require any preparation and are very portable, so you can take them with you and eat them whenever you get hungry. I also love a smoothie made with berries and bananas, and in my Greek yogurt too!

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"I haven't eaten all day." What happens to your body when you don't eat.

I just don't understand the phrase "I haven't eaten all day. I forgot." What? I never "forget" to eat! I love food, I love what it does for me, I love the way some of it tastes, mainly I never "forget" to eat because I know that my body needs food to function, the first 6 hours after eating, everything is pretty much status quo, and your body is busy breaking down glycogen - which stores energy - into glucose to be used as fuel by your cells. Around 25 percent of this glucose is used to power your brain alone, and the rest goes to powering muscle tissue and red blood cells.

Also, if I don't eat every 4-5 hours I get hangary  Do you know what "hangary" is: hangry is combination of being hungry and irrational angry, and it can result in you lashing out at the people you love the most. And it's all caused by your brain running out of the energy it needs to make good decisions.

But things get really dire after 72 hours, when your brain decides it needs more to survive. This is when your body starts to break down its own proteins so that it can use their amino acids to form glucose. This means your body literally cannibalises itself and eats away at your muscle tissue just to stay alive.

If you don't eat at this point, the break-down of your body will continue, and death can occur as little as three weeks after you stop eating - if you don't get sick from a lack of immune system-essential vitamins and minerals first.

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Drink WTRMLN WTR!

There are a lot of things which have a negative impact on our health, but somehow we still consume them every day. Also, there are a lot of diseases and many of them are caused by irregular nutrition. Hydration also plays a huge role in our lives. Without proper hydration, we would feel dizziness and fatigue because our body will not be able to work properly. Many people consume a lot of soda or artificially made juices with a lot of extra sugar or extra water. Not to mention all the artificial colors which are put in them. They just make us feel even thirstier and our body needs to deal with all of the extra sugar which is consumed when drinking them. There is one great drink on the market that in fact is my favorite one. It is just really great and I try to consume it every day. That is WRTMLN WTR. It is a cold pressed watermelon juice. The best thing is that it does not contain any additional sugar in it and no extra water. So it is 100 % natural. The taste is just delicious, especially during the summer hot days when you need something to boost your mood. It is really great to drink it after exercising. It would hydrate your body and provide you with electrolytes, so it is the favorite thing of many athletes. Also, many famous celebrities are huge believers of the health benefits this drink provides, such as Beyonce. This watermelon drink is made from organic watermelons which are GMO free. It is rich in vitamin C, so it will strengthen your immune system, will protect you from inflammations and will make your skin look really elastic, young and fresh. The watermelon fruit also contains a lot of L – citruline. That is an amino acid. And lycopene, a carotenoid phytonutrient that is been thought to be really important for the cardiovascular system and bone health. It seems that the benefits of this drink are endless. You can drink it whenever you want, while you are at work or after a workout in a gym or in your home. Some people use it as a snack during the day. It tastes really great. It is one of my favorite drinks. Highly recommended!

BeFit: Is it worth the hype?

There are so many nutritional supplements on the market, that for a very long time I did not know what to choose. They all make big promises, but not all of them have the promised benefits. When I was about to give up and I stopped searching for the right supplement, I found BeFit. I was amazed from the first day, and it gets better and better!

The BeFit supplements are powders that can supplement proteins, carbohydrates, vitamins and much more, depending on your needs. Some of the powders are specially designed to provide you with all the energy that you need before a workout, while others will curb your appetite and cravings. In other words, there’s something for anyone!

Like things couldn’t get any better, you can also mix the powder with different ingredients to create a delicious, healthy shake. You will find plenty of recipes on their website, but my absolute favorite is the Orange Yogurt Protein Shake. It takes only two minutes to prepare it; I use ½ cup of  Vanilla Greek Yogurt - Plain Greek Yogurt is fine too, I add 6oz 100% Juice Orange Juice, I add 1 scoop of BeFit WHEY - Vanilla Flavor powder, 6 cubes of  Ice - Use fewer if you prefer it less thick, and I mix them in the blender. Just like that I have the perfect shake to give me energy and strength.

More than this, you can even make sweets with the BeFit powder! Imagine this: you can eat a sweet (yes, sweet, but not unhealthy) snack before you go to the gym and get all the nutrients that you need from it. Isn’t this wonderful?

Now, everything you have to do is to choose the right powder for you and enjoy all the amazing benefits. If you don’t have enough proteins in your diet, a protein powder is what you need. If you want to lose weight, choose the powder that will speed up your metabolism and reduce your appetite. If you need a gluten-free supplement, you will find it also in the BeFit range of products!

It is so easy to be healthy while enjoying something delicious, that you have no reason not to try BeFit. Just make your pick, try it for a few days and you will never stop again. For sure I never will! I wanna make it easy for you to try BeFit. Go 'like' BeFit on Facebook for a chance to win three nutritional products to use with the 30 day workout calendar and videos.

Daily Multi-Vitamin with Green Foods

In the last years, it became more and more clear for me how important it is to make sure people know that diet is key. I know most people usually don’t have time to eat when they are supposed to, and when they have the time most people get something fast and very often, high in calories and low in nutrients. There are so many things to be done throughout the day, that meals are the last ones on most list of priorities.

With this being said, there was no surprise for me to find out that alot of people need some vitamins. If you feel tired and in a bad mood most of the time, that this is because you don’t eat well. Since it is quite difficult to change your daily rhythm, it is key to find some supplements to keep you going.

Now, it is vital for me as a fitness instructor to take supplements that are natural and do not contain any chemicals. In this case, why would I want them in my body? The Daily Multi-Vitamin with Green Foods was the logic choice, and I did not regret it once. Are they just vitamins, for sure not!

These supplements are made completely from GMO-free vegetables, so I knew right from the start that this will improve my life. What I did not know was what a difference can these pills make. If you usually are in a tired mood, try The Daily Multi-Vitamin with Green Foods. They might make you feel full of energy for the entire day without any other change.

Even more than this, your digestion can improve. Due to bad eating habits one can usually feel heavy and exhausted after having a meal, and this is not something nice to feel right before an important meeting. However, the vitamins contain essential minerals that improve digestion considerably and now you don’t have to stay away from certain aliments because they cause bloating.

Most people never actually realize what a big difference vitamins make one’s life. Not only that will your body feel better, but you might be more relaxed. A lot of people need a cup of coffee in the morning before they can even talk, but after taking these vitamins I feel fresh and ready to conquer the world since early morning.

I know I can count on my vitamins to keep me going even in the worst days.

Are There Any Good Multivitamins Out There?

If you have read anything health-related at all in the past few years, you will know that taking a daily multivitamin is the minimum you should be doing for your overall health. And, as quick and easy as it is to pop a pill in to your mouth, it really is a no-brainer. The trick is figuring out which multivitamin brand to purchase. The market is literally flooded! Visiting the vitamin section of any store these days is a completely overwhelming task.

I recently received some vitamin products made by a company called “Rainbow Light”. They gave me these products in return for my honest evaluation and opinion. The first product I tried was the Women’s One Multivitamin. Since this product is made specifically for women, it promotes breast, bone, heart and skin health. It also provides energy and stress support. There is absolutely no stomach upset when taking this product since it is gluten-free, lactose-free, dairy-free, wheat-free, yeast-free, and sugar-free and contains no artificial colors, flavors, sweeteners, preservatives or additives (you can’t really get much more natural than that!)

The second product I tried from Rainbow Light was the Gummy Power Sours Multivitamin & Mineral. This vitamin is designed for kids and has twice the recommended daily value of Vitamin C. If you have children, you know that their little immune systems are often working overtime! This vitamin is designed to enhance the immune system as well as provide all the nutrition they need for bone and muscle development. The vitamins come in individual stay-fresh packets. (They remind me of those little fruity candies you can buy in the character shapes) I actually gave these to my husband to try without telling him what they were and he thought they were candy. I don’t think you would have a problem giving these vitamins to your kids daily because, let’s face it – who doesn’t love candy?

The third product Rainbow Light gave me was the Probiolicious Gummies. These are designed for better digestive health. Unlike most other probiotic products on the market, these contain prebiotics to help restore your natural digestion. They are gluten-free and have only 1 gram of sugar per serving. They are completely free of preservatives and sweeteners and contain no soy, yeast, milk, eggs, nuts, fish or shellfish. They are so natural that they are safe for children too! They have a great cranberry flavor that made them very enjoyable to take.

Final product I tried was the Gummy Vitamin C Slices. These fruit flavored yummy-gummies (that is fun to say!) are tasty enough for both kids and adults. These not only give you a super boost of Vitamin C but also provide some Vitamin E, as well.

I was really impressed with all of the products that Rainbow Light gave me. I am most impressed with how natural they are- so you are only putting “good stuff” in your body with these. And, they have made them so yummy (namely the gummy vitamins) that it is really a treat to take your vitamins every day.